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Vol. 15 • Issue 4 • January 2018

FITNESS AND WEIGHT LOSS

5 Keys

to Help You Find the Right Gym or Personal Trainer

Getting Started & Sticking With It

ALSO INSIDE Designing a Healthy Diet

Finding a Fitness Routine You Love

Yoga for a Long and Healthy Life


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JANUARY 2018: FITNESS & WEIGHT LOSS

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INTEGRATIVE MEDICINE Combining Mindfulness and Exercise for Health YOGA Yoga for a Long and Healthy Life FAMILY DOC Sleep On It: Get Your Zzzs for Good Health NATURE'S BEAUTY Ylang Ylang: Ring in the new year with an amazing essential oil PERSONAL TRAINING 5 Keys to Help You Find the Right Gym or Personal Trainer

Nutrition News for the New Year Make a long-term commitment to weight loss

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Brittany Fathergill

LEXINGTON HEALING ARTS ACADEMY

Dr. Rick Graebe, FCOVD

FAMILY EYECARE ASSOCIATES AND VISION THERAPY

John A. Patterson MD, MSPH, FAAFP

Designing a Healthy Diet for the New Year

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Look Out for Your Eyes: Resolve to care for them

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Exercise Has Beneficial Effects on the Brain

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Finding a Fitness Routine You Love

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Trainer Offers Advice for Getting Healthy and Fit in the New Year

MIND BODY STUDIO

Lauren Weaver, RYT 200

LEXINGTON HEALING ARTS ACADEMY

Dr. Mary Henkel

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

Lucy Hendricks

LEXINGTON HEALING ARTS ACADEMY

Andrew Carlson MS, ATC

BLUEGRASS ORTHOPAEDICS

Bruce Maples, Sales & Community Outreach Coordinator LIBERTY RIDGE

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Remember Brain Fitness and Well-being

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Dynamic vs. Static Stretching: Learn the differences between, purposes of each

Kim Wade, Community Relations Director MILWARD FUNERAL DIRECTORS

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ORTHOPAEDICS What is a Sports Medicine Doctor?

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SENIOR LIVING Memory Care Neighborhood Enhances Quality of Life

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Events Calendar

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Food Bites

FUNERAL Have the Talk of a Lifetime

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In The News

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UNIVERSITY OF KENTUCKY

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

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Getting Started And Sticking With It

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FEATURES

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Health&Wellness is a proud product of

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FROM THE

EDITOR

Dr. Tom Miller TaNiqua Ward, M.S.

Nika Larian, Jessie Hoffman, MS, Kaia Hampton, PhD and Sara Police, PhD

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COLUMNS MASSAGE Exercise and the Benefits Of Massage

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CONTENTS

STAFF WRITERS Michelle Chalkey Barichello Angela S. Hoover Jamie Lober

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

Dear Friends, I started out very well last year. I got a membership to Planet Fitness ($10 a month – what a bargain!). I went diligently, almost daily. I hogged the treadmill, did the row of weight machines (arms one day, legs the next), gave myself a treat by doing the 30-minute cardio on easy days. I worked myself up to 4 miles a day and I did a couple of 5k races, even winning my age group in one. And then. Well, as I am sure you have experienced yourself, life somehow threw a wrench into my routine. I fell way, way off schedule, way, way off track and those pesky pounds began sneaking back. I am grateful that a new year

offers me another chance to try to get in shape again. I find the hardest part is just simply working my workouts around my fluctuating schedule. I’m not a morning person, but perhaps I should try a morning workout routine. However, afternoon is better so I can unwind and take a shower and not have to worry about getting ready for work. I can totally relate to your similar dilemmas, so let’s make a pact. Let’s promise to do better in 2018 and really focus and concentrate on our Health & Wellness. It does make a difference. Good luck to you – and me!

Tanya

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.

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

GETTING STARTED

Like us

@healthykentucky

Now is the perfect time to set goals.

And Sticking With It

By Jamie Lober, Staff Writer As we kick off 2018, you may be thinking about resolutions pertaining to your health and fitness. It’s easy to determine some ways to improve your physical, mental and emotional wellbeing. However, it’s not always as simple to stay motivated and make the new commitments part of your lifestyle. Now is the perfect time to set goals, whether it be for the number of days you intend to work out each week, how many steps you want to take each day or healthy meals you want to prepare for your family. You can judge your progress based on how you feel and also how you look: Take a photo of yourself now and compare it to one you take after two to three months of following a balanced diet and exercising. Remember, it takes time to see worthwhile results. It can help to have incentives. If you don’t like to exercise, cue up some new favorite songs to play as you bike or run to make the time more enjoyable. Consider purchasing new workout gear so you feel good and make a fashion statement in the process. You don’t need to buy a gym membership to stay active. The key is to keep moving whether it’s by gardening, vacuuming, taking the stairs, walking the dog or parking your car farther away from your destination. The World Health Organization recommends adults between ages 18 and 64 years do at least 150 minutes of moderateintensity aerobic physical activity, 75 minutes of vigorous-intensity aerobic physical activity or an equivalent combination of both throughout the week. Writing down your goals and accomplishments can keep you accountable. Get a journal with an inspiring phrase or colors you like and a special pen. This way you can look back and review how far you’ve come. It can also be beneficial to tell a friend what you are up to so he or she can encourage and support your journey or even tag along so you

have a buddy to report to and share with. Self-improvement is not just limited to the physical. It is equally important to take good care of your mental health. A recent news report said in 2017 an estimated 600,000 Kentuckians have a mental illness that causes them distress and difficulties in their daily lives. Even worse is the fact that fewer than half of these people seek treatment. Start by valuing yourself and treating yourself kindly. Find strategies to manage stress and surround yourself with positive people. Take time to practice meditation, yoga, deep relaxation or prayer. Always be on the lookout for opportunities to engage in self-discovery. Have an attitude of gratitude and try to come up with at least one thing each day for which you are thankful. Making a conscious effort to learn something new every day can help you feel good as well. And be sure to give yourself a treat now and then. Mental Health America says a couple of pieces of dark chocolate every few days can help improve alertness and mental skills. Of course you’ll want to discuss the positive lifestyle changes you intend to make with your physician so he or she can give you a stamp of approval.

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

Nutrition News for the New Year

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Opt for healthier snacks such as fruits, vegetables or air-popped popcorn.

MAKE A LONG-TERM COMMITMENT TO WEIGHT LOSS

By Nika Larian, Jessie Hoffman, MS, Kaia Hampton, PhD and Sara Police, PhD

The turn of a New Year is the perfect time to consider what’s on your plate (literally) and set goals for positive change. In 2017, over 21 percent of Americans had “lose weight/healthier eating” as their top New Year’s resolution. Unfortunately, many people tend to set unrealistic weight-loss goals that end up being abandoned by Valentine’s Day. To lose weight and keep it off, establishing healthy habits is a better approach. This year, instead of doing a juice fast, consider your diet or diaita, the classical Greek word meaning “way of living” or “to lead one’s life.” Embrace a healthy, balanced diet as a lifestyle, instead of a shortterm fix. But where do you start? If one of your goals for 2018 is weight loss, here are a few key tips to help you achieve success: Hydration or Hunger? Often hunger can be mistaken for thirst. Instead of reaching for a snack when you think you’re hungry, first drink a glass of water and wait 10 minutes. Then reassess whether you are truly hungry. Carry a water bottle with you throughout the day. This will help you stay hydrated and clearly recognize true hunger cues. Portion Distortion. Monitor your portions, especially when dining out. Often the serving on your plate at a restaurant is actually for two people. Pack half your meal in a to-go container before you even start eating. You’ll have lunch for the next day

and still feel satisfied at the end of your meal. At home, control your portions by reaching for a smaller-sized plate. Eating from a smaller plate has been shown to reduce food intake without impacting satisfaction.

loss, gain mental stability and reap the associated health benefits. Remember, diets are not quick fixes but rather lifelong commitments for health and happiness.

Night Snack Attack. It’s easy to eat a large amount of calories while mindlessly watching TV in the evening. Research has shown mindless eating late at night can actually spur weight gain. If you feel the need to reach for a snack in the evening, opt for healthier alternatives such as fruits, vegetables or airpopped popcorn. Maintenance of a healthful diet and weight brings numerous benefits, not all of which are visible to the naked eye. Individuals who maintain a healthy weight are at a reduced risk for diseases and complications, including cardiovascular disease, type 2 diabetes and fatty liver. Additionally, staying at a healthy weight improves your sleep quality so you have the energy to do all the activities you love with little to no difficulty. The best way to achieve weight loss is to develop habits that are sustainable for the long term. It is important to not restrict yourself too heavily from foods that bring you enjoyment, because this could lead to problematic food relationships that do more harm than good. This type of yo-yo dieting, a constant cycle of weight loss and gain, actually leads to overall weight gain over time. Allowing yourself some treats once in a while will help you achieve long-term weight

• Boulos, R., Vikre, E. K., Oppenheimer, S., Chang, H. and Kanarek, R. B. (2012). ObesiTV: How television is influencing the obesity epidemic. Physiology & Behavior, 107(1), 146-153. • Office of Disease Prevention and Health Promotion (www.healthypeople.gov) • Ross, K.M., Graham Thomas, J. and Wing, R.R. Journal of Behavioral Medicine (2016) 39: 465. https://doi.org/10.1007/s10865-015-9704-8 • Statistic Brain. (www.statisticbrain.com) • Wansink, B. and van Ittersum, K. (2013). Portion size me: Plate-size induced consumption norms and win-win solutions for reducing food intake and waste. Journal of Experimental Psychology: Applied, 19(4), 320-332. http://dx.doi. org/10.1037/a0035053

References

About the Authors The authors are members of the Nutritional Sciences and Pharmacology Students Association in the Department of Pharmacology and Nutritional Sciences in the College of Medicine at the University of Kentucky.

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

DESIGNING A HEALTHY DIET FOR THE NEW YEAR

Like us

@healthykentucky

Research shows 80 percent of resolutions fail by February.

SET REALISTIC GOALS, PLAN MEALS IN ADVANCE By TaNiqua Ward, M.S., Staff Writer Every year, millions of Americans make New Year’s resolutions. The majority of these resolutions focus on diet in attempts to lose weight and be healthier. A new year is the perfect time to jumpstart a healthy diet to make the changes you want to see for yourself throughout the year. However, research shows 80 percent of resolutions fail by February. Many people strive for unrealistic goals, which ultimately set them up for failure. This year, make your weight-loss goal achievable by devising a plan in advance and setting minor milestones along the way to hold you accountable. Instead of diving into a complex diet plan, start out small and decide from there what area you would like to emphasize. Here are four areas of focus for designing a healthy diet for the new year:

eat. The amount of calories a person needs to consume each day varies based on age, height, weight and gender. The baseline for calorie consumption is 1,200 calories per day for women and 1,800 calories per day for men. In order to lose weight, an individual has to expend more calories in energy than she consumes. Research shows 1 pound of fat is equal to 3,500 calories, so a daily calorie deficit of 500 should result in 1 pound per week of fat loss. Based on how much weight you want to lose, you can figure out how many calories you need to consume daily, or talk to a health professional for recommendations.

or calories, helping you maintain a healthy weight. It keeps you hydrated, too, preventing headaches and fatigue. You can make water more flavorful by infusing it with lemons, berries or cucumber.

Follow these easy tips to design a healthy diet for the new year. Just applying a few of the tips can make a huge difference in how you look and feel. Make your healthy diet New Year’s resolution a success.

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MASSAGE

–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!

Exercise and the Benefits Of Massage By Brittany Fathergill It can be extremely difficult to find and make time for ourselves. Life gets in the way and sometimes other people become more of a priority to us than ourselves. Many people do find and make time for exercise, however. Each of us has our own motivation to stay healthy in our movement and we have our own reasons and desires to make exercise part of our lifestyle. Get Moving! Exercise and movement come in many different forms. Sometimes it can look like a stroll through your neighborhood or a hike on the weekends. Maybe it’s a quick walk on your lunch break. Perhaps it is going to the gym on your own, taking a class at the gym or even hiring your own personal trainer. According to a newsletter from the Mayo Clinic, Dr. Edward R. Laskowski says the average healthy adult should participate in 150 minutes of moderate aerobic activity per week. This can be broken down to 30 minutes for five days. However you do it, you’ll find movement allows you to reap the many benefits of exercise. Some of these may include an overall decrease in mental stress, the increase of healthy hormones such as dopamine, the decreased risk in

cardiovascular disease and many more. According to the Centers for Disease Control and Prevention (CDC), exercise can help: 1. Control your weight. 2. Strengthen muscles and bones. 3. Improve your ability to perform daily activities, improve balance and prevent falls (in the older adult community). Massage is for more than just relaxation! Although these are all positive benefits of exercise and movement, our bodies can develop tension in certain areas with physical impact. This tension may look like a sore muscle, achy joints, limited range of motion or stiffness and more. Massage therapy can assist in many ways to alleviate or improve those ailments caused by physical impact. According to the American Massage Therapy Association, massage therapy can: 1. Decrease muscle stiffness and fatigue prior to exercise; 2. Increase range of motion and decrease muscle tension; 3. Support in physiological recovery; 4. Prevent exercise induced injuries; and 5. Enhance athletic performance. If finding time weekly for exercise and/or movement is something that is in your routine, you can see how

massage therapy can only enhance this special time you make for yourself. There are massage facilities all over the city and in the surrounding counties. Each facility has a different price point and different hours, so finding a convenient location and comfortable cost is very possible. Deep Tissue Only? There are a few different massage modalities that may be appropriate post exercise. According to Elements Massage (www.elementsmassage. com), some of these modalities may be broken down to help explain the difference. The ever-so-popular deep tissue massage is an option. Deep tissue is a technique using the musclespecific application of Swedish strokes, such as effleurage, petrissage and compression. These are a combination of long strokes, short and kneadinglike strokes and deep and still on single part of a muscle. The therapist can work on specific muscles that may be sore or overworked and increase deeper pressure to access the muscle on a deeper level. Sports massage is another popular type of massage often sought post exercise. Sports massage is very similar to deep tissue massage with a blend of specific muscles work and passive stretching to relieve tension in the muscle and joint. Whether you choose one of these modalities or something different, the preference is yours. Finding out how your body will respond to these different modalities is important. And finding the right therapist and modality is the key to your massage journey. Communication regarding pressure is also of extreme importance when receiving post-exercise massage. If

the pressure seems painful, let your therapist know. Finally, enjoy! Massage and fitness can add so much to your life. So have fun getting fit and feeling great! Online Resources • American Massage Therapy Association: www.amtamassage. org/approved_position_statements/ Massage-Therapy-for-Those-WhoExercise.html • Centers for Disease Control and Prevention: www.cdc.gov/ physicalactivity/basics/pa-health/ index.html • Elements Massage: www.elementsmassage.com/brea/ sports-massage • Mayo Clinic: www.mayoclinic.org/ healthy-lifestyle/fitness/expertanswers/exercise/faq-20057916

About the Author Brittany Fathergill has been a licensed massage therapist (LMT) since 2006. She is part of the administrative team of Lexington Healing Arts Academy. She has completed an associates degree in science and is close to completing her bachelor’s degree in Kinesiology and Exercise Science. Brittany is also a certified Health and Wellness Coach.  

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


FAMILY VISION

–COLUMN PROVIDED BY–

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

Look Out for Your Eyes RESOLVE TO CARE FOR THEM IN THE NEW YEAR by Dr. Rick Graebe, Family Eyecare Associates and Vision Therapy As you begin making your resolution to be healthier this new year, don’t leave out two of the most important parts of your body: your eyes. With the demands that are put on our eyes every day, it is essential to take care of them and even exercise them to strengthen them and possibly improve your vision. In the past, people were hunters, farmers and gatherers. They were used to looking over far distances to seek prey and other possible sources of food. But now we live in a 2D world, where all day long we stare at flat computer and telephone screens that are 6 to 24 inches away our eyes. The stress that puts on our eyes creates more eyestrain, more headache and more fatigue. The backlit screens have more blue light to them, and this can actually cause damage to the macula at the back of the eye. There are several things you can do to combat eyestrain. Try adjusting your schedule so you’re not staring at computer as much. Have proper, adequate lighting to work and read by – the more natural light the better. Another thing you can do to help your eyes is to follow the 20-20-20 rule: Every 20 minutes, look 20 feet away from your computer for 20 seconds. Time often gets away from us when we’re playing a game or typing or

researching on the Internet, so it’s imperative to take regular breaks. You could even set a timer on your phone to remind you to do your 20-20-20 routine. The average person sitting or walking will blink about 22 times a minute, but when someone is staring at a computer, he will blink about seven times a minute. Blinking distributes fresh tears across the eyes, keeping

them lubricated and helping stave off dry eye. Try pressing a warm wet cloth to your eyes to soothe them and unclog the tear ducts. An active therapy program can help you improve your eyes’ tracking, pointing and moving skills. It will also improve your spatial awareness and judgment. All these skills are learned and anyone can improve them at any point in time. Playing games such as corn hole or shooting baskets is beneficial as well because these activities make you track and follow the bag and ball. You’ll get instant feedback on how accurately your eyes are pointing and working together. A Youtube video featuring Sir Paul McCartney doing eye yoga or eye stretches can be found at www.youtube. com/watch?v=00XqvNwYMoc. McCartney demonstrates simple

exercises involving all six of the pointing movements of the eye, and they can have a great impact on your eyes’ strength and abilities. They’re also an excellent way to relax your eyes after a rough day or use as a warm-up to get ready for the next workday spent in front of a computer. The bottom line is, vision is a very complex sense. It takes a multi-pronged multi-faceted approach to care for and preserve this most precious of senses. 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.

Every 20 minutes, look 20 feet away from your screen for 20 seconds.


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

Exercise Has Beneficial Effects on the Brain MEMORY IMPROVEMENT IS JUST ONE OF MANY BOOSTS By Jean Jeffers, Staff Writer While exercise has long been known for its positive effects on physical health and its ability to heighten energy and help manage chronic health problems such as diabetes, hypertension and high cholesterol, exercise is now being lauded for its beneficial effects on the brain. These benefits touch almost every aspect of life. Exercise helps sharpen short-term memory and improve long-term memory. This happens because exercise can reduce insulin resistance and inflammation and stimulate the release of chemicals that promote the growth of new blood vessels in the brain. It can even affect the abundance and survival of new brain cells. Exercise increases focus and cognitive flexibility. In a 2009 study, researchers found there is a link between aerobic exercise and increases in mental speed, attention and cognitive flexibility.

Psychological benefits of exercise abound. It has the ability to restore positive feelings and make you resistant to stressful situations. Neurochemicals are released into the brain during exercise. The chief ones are endorphins, dopamine and norepinephrine. These are “feel good” chemicals that help clean out stress hormones such as cortisol and adrenaline from the body. Exercise positively impacts selfesteem and counteracts depression. In many individuals, exercise has been shown to increase pain tolerance. And exercise makes you happier. In a long-term study, researchers found people who were active tended to be happy and remain happy, whereas people who were not active often failed to continue to be happy. Exercise offers neurobiological benefits, too, such as helping to reduce stress. An experiment was performed on mice who exercised and mice who did not. The researchers concluded exercise reorganizes the structure of the brain to react differently to stressful situations by reducing the excitability or firing of neurons. Exercise helped reduce the level of anxiety the mice that exercised felt when experiencing stress. There was less or no reduction of stress in the mice that were sedentary. Exercise increases energy and reduces fatigue. It was found to ramp up the creation of new mitochondrial cells in the brain, which can help guard against mental fatigue. It slows down degenerative changes in the brain, thereby reducing brain atrophy. After age 30, the brain loses volume, specifically in the hippocampus.

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This affects cognitive abilities. Researchers discovered moderate exercise in healthy older adults actually reversed brain aging by helping them gain 1 percent to 2 percent volume in the hippocampus. Exercise seems to create a lowered risk for dementia and Alzheimer’s disease. It increases productivity, boosts creativity and jumpstarts learning. All types of aerobic exercise qualify, even dancing, which is said to beat traditional exercise when it comes to improving older adults’ balance and may enhance brain areas related to memory and learning. More research is needed to judge the effects of exercise on the brain for those who are already cognitively impaired and for the already frail individual. But the message is clear: For big brain benefits, get in your exercise most days of the week. Mark it on your calendar and just do it, whether it is walking, biking or some other form of movement. Your body – and your brain – will thank you. Sources • American Psychological Association (www.apa.org) • Health Finder (www.healthfinder.gov) • Mayo Clinic (www.mayoclinic.org) • Medline Plus (www.medlineplus.gov) • National Institute on Aging (www.nia.nih.gov) • The Brain Flux (www.thebrainflux.com) • The Journal of Clinical Psychology

YOU ’ R E M O R E THA N YO UR AGE .

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INTEGRATIVE MEDICINE

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January 2018 –COLUMN PROVIDED BY–

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

Combining Mindfulness and Exercise for Health AN ACTIVE BODY AND A QUIET MIND ARE POWERFUL MEDICINES By John A. Patterson MD, MSPH, FAAFP As you approach the new year, you may be making resolutions for positive health behavior changes. Birthdays and other anniversaries also prompt us to take stock and vow to adopt healthy lifestyle habits. Two of the most common promises we make to ourselves are to increase our physical activity level and our stress management skills. Research is now showing that combining mindfulness meditation and physical activity can dramatically improve physical and emotional health. What Is MBSR? Mindfulness-based stress reduction (MBSR) is the “gold standard” mindfulness course taught worldwide. The mindfulness skills taught in MBSR begin with quiet, meditative practices that help you “pay attention, on purpose, in the present moment, without judgment,” a definition offered by Jon Kabat-Zinn, founder of MBSR. Additional skills include mindful eating, mindful walking and intentionally paying skillful attention to all ordinary daily activities, such as physical activity. Over the eight-week course, you become increasingly aware and accepting of your immediate lived experience – physically, mentally

and emotionally – and learn to make health-sustaining lifestyle choices. Formal mindfulness practices include body scan meditation, mindful yoga and awareness of breathing. These are practiced during class and in daily home practice. As you gain skill and confidence in these formal practices, a subtle transformation often occurs. Your habitual, automatic reactions to events in your life begin to shift in the direction of wise, skillful responses. Choices in diet and exercise behaviors become healthier. You are more able to set realistic personal health goals and change your lifestyle from a growing internal motivation and self confidence.

can reduce your risk developing of these conditions as well as improve your emotional health and your life expectancy. But staying committed to a regular physical activity program can be challenging. Mindfulness training can help you achieve your physical activity goals. You learn to bring moment-to moment awareness to your level of commitment and to the barriers, long-standing habits and excuses that get in your way. You also learn to really pay attention to all the physical, mental and emotional experiences associated with physical activity itself. Research has shown you don’t have to use contemplative, meditative physical practices to cultivate mindfulness. You can also use dynamic, aerobic activity such as running. Like mindful yoga, aerobic activity also leads to improved focus and present-moment awareness. Aerobic physical training increases activity in the brain areas associated with voluntary selfregulation of attention, a hallmark of mindfulness. Having cultivated this mindfulness skill in aerobic activity, you can then transfer it to other areas of life. It seems the naturally heightened awareness of physiological changes during aerobic activity (heart rate, breathing rate, body temperature, muscle and joint movement) trains the mind to pay attention under other life circumstances anywhere, anytime.

Mindfulness training can help you achieve your physical activity goals.

Mindful Physical Activity Research suggests a sedentary lifestyle increases your chances of heart disease, stroke, high blood pressure, obesity, diabetes and many other “diseases of civilization.” Increasing your physical activity

Combining Mindfulness Training and Aerobic Exercise Research has also shown symptoms of depression can be reduced dramatically by combining mindfulness training and aerobic exercise. Thirty minutes of mindful awareness of the breath followed by 30 minutes of aerobic activity twice weekly for eight weeks was shown to reduce symptoms by 40 percent in people suffering from depression. Drug therapy for depression is costly. It is frequently associated with significant side effects and is often ineffective. The selfempowerment of an effective nondrug approach has its own benefits in terms of self-esteem and overall sense of well-being. If you consider yourself to be healthy, mindfulness and physical activity can help you stay that way. If you have chronic physical, mental or emotional conditions, you may benefit from mindfulness, physical activity or a combination of the two. Ask your health care provider for referrals to trusted consultants who can help you incorporate these healthy lifestyle approaches into your self-care and treatment plans. Resources • Aerobic exercise helps boost mindfulness. Pacific Standard, March 26, 2014. https://psmag.com/socialjustice/aerobic-exercise-helps-boostmindfulness-77463 • Combining aerobic exercise and meditation reduces depression. Psychology Today, February 11, 2016. https://www.psychologytoday.com/ blog/the-athletes-way/201602/ combining-aerobic-exercise-andmeditation-reduces-depression • Mindfulness-based stress reduction (MBSR) offered at Mind Body Studio. http://www.mindbodystudio. org/?page_id=1262

About the Author Dr. John 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 at the University of Kentucky College of Medicine and the University of Louisville School of Medicine, Saybrook University’s School of Mind Body Medicine (San Francisco) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers integrative medicine consultations. He can be reached through his Website at www. mindbodystudio.org.


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

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Try a variety of fitness classes.

FINDING A FITNESS ROUTINE YOU LOVE DISCOVER YOUR FITNESS PERSONALITY

By Michelle Chalkey Barichello, Staff Writer Do you struggle to stick to an exercise plan? Maybe you start out with ambitious fitness goals, such as completing a half marathon or conquering CrossFit, but the fun stops once you’ve got your new running shoes and have stocked up on workout gear. Starting a workout program is motivating and exciting, until all of a sudden ... it isn’t. When you see a workout as hard work, it’s easy to lose momentum and eventually throw in the towel on fitness altogether. What’s the key to making a fitness routine stick for good? It’s simple: If you want to make exercise a habit, you need to find the type of workout you enjoy. Here’s how to find the fitness routine you’ll jump out of bed for. Find Your Fitness Personality Working out shouldn’t be a chore. If cardio and resistance training sound like a drag, you likely haven’t found the right fitness routine for you. Exercise isn’t one-size-fits-all; it’s different for everyone. Ask yourself the following questions to figure out what types of exercise you might enjoy: What makes you feel alive? Whether it’s exerciserelated or not, what lights you up every day? Think about that scene – are you inside or

outdoors? Adjust your fitness routine to mirror the characteristics of your happy place. What sport do you enjoy playing the most? Is there something you were good at in high school or even grade school? Adults can easily lose sight of their youthful athleticism, but playing sports is a good way to stay active and social. Check around your city for recreational sports leagues. What kind of music inspires you? If you like upbeat, poppy tunes, you might do well with a spin or aerobics class where the blaring music generates the group’s energy. On the flip side, softer music makes a great background for a yoga class, nature hike or long walk. Do you like exercising alone or with others? Think about your favorite workouts in the past. Were they in a group fitness class? Was it a solo run or a power walk with your best friend? Exercise can act dually as a social hour or give you the alone time you need, whichever you prefer. Tips for Finding Your Ideal Workout Now that you have established some preferences when approaching exercise, you can understand what motivates you and holds your interest best. With those insights in mind, try some of the following ideas to find the fitness routine you love:

Try a variety of fitness classes. Spin, yoga, tai chi, pilates, zumba – the list of group fitness classes is endless. Try as many as you can and stick with the ones you like. Mixing up your class schedule is a great way to keep your workout routine fresh and exciting. Let go of external pressure. Just because halfmarathons, triathlons and CrossFit are trendy doesn’t mean they’re for you. You don’t need to prove anything to anyone by mastering a certain exercise. You are the one who reaps the rewards, so it has to be something that works for you. Think outside the box. If you dread long-distance running or weightlifting, there are plenty of other ways to get in your cardio and resistance training. Try rollerblading, trampolining, kickboxing, swimming, ballroom dance – there are no limits. Make it convenient. It’s easier to stick to a fitness routine if you are realistic about what you can fit in your schedule. You don’t need to invest hours of your day to reap the benefits of physical activity. Find a time frame that makes sense for you, even if it’s only 10 minutes a day. These tips will help you find a physical activity that takes the work out of working out for you. By implementing exercises that bring you joy, fitness will become a fun part of your life that you couldn’t imagine living without.


YOU’RE LOOKING FOR PEACE OF MIND. WE CAN HELP WITH THAT.

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

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Trainer Offers Advice for Getting Healthy and Fit in the New Year TAKE IT ONE STEP AT A TIME By Jamie Lober, Staff Writer When it comes to planning for a new and improved you in the New Year, it is important to take one step at a time. “You need to transform your brain before you transform your body, so we need to get people to think right,” said Joe Olliges, owner/ operator at Trainer Joe’s. Through a 90-minute assessment, Olliges helps people understand where they are and what it will take to get to where they desire. The hardest part is often taking the first step. “I am helping to make the connection that you need to quit living a simplistic lifestyle and start being honest,” Olliges said. “People have no problem getting up, going to work and working hard, but they have a problem working out. I call them out and tell them they need to begin to live in reality.” It takes more than just joining a gym to experience weight loss or get in better physical shape. A balanced diet is the key to success. Emotional eating can be an obstacle to this goal.

“The vast majority of people need to have a mindset change of how they relate to eating and food,” Olliges said. “We try to find out if the root of the problem is that they are eating because they are happy, sad or lonely. We help them feel those things instead of eating them.” Addressing any underlying troubles in your life will make your new year go smoother. If you are struggling with an issue, it is impossible to move forward until you admit it. “We need to put ourselves in a position where our issues rise to the top,” Olliges said. “We need to put ourselves in a reboot type of program with the desire to learn things about ourselves.” Olliges offers a 21-day transformation program that follows certain rules about eating and exercising. “I give you an opportunity to

grow and change so you can lose weight and be excited,” he said. “You have to stay committed for it to be effective.” Olliges’ program begins with a guidebook and food list. “There are over 100 things you can eat, from chicken to eggs to fruit to vegetables and coffee,” he said. “We do not eat after 7:30 p.m. in this program.” Maintaining a healthy weight and building strength are important, Olliges said. Activity is encouraged. “We want you to walk every day for 20 minutes,” he said. “It is about deciding that losing weight is not the most important thing in the world, but it is too important to ignore. You can wait until you need insulin or deal with it before that. You can wait until you contemplate gastric bypass or have a heart attack or you can deal with it.”

You need to transform your brain before you transform your body.


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January 2018

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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!

Yoga for a Long and Healthy Life By Lauren Weaver, RYT 200 Do you want to live a long, healthy life, reduce your risk for disease, keep your mind sharp and prevent injury? Great! The Office of Disease Prevention and Health Promotion wants this too. They created the Physical Activity Guidelines for Americans, providing recommendations for these five areas: aerobic activity, muscular strength, bone strength, balance and flexibility. These guidelines are online, so be sure to check them out if you are in pursuit of a long and healthy life. The guidelines say physical yoga practice (asana) is particularly beneficial for three of the five categories: muscular strength, balance and flexibility. Here are some suggestions for integrating yoga into your exercise routine. Practice For Muscular Strength Yoga inherently improves balance, flexibility and strength. Regarding muscle strengthening, the guidelines specifically recommend doing activities that work the major muscle groups of the legs, hips, back, chest, abdomen, shoulders and arms at least twice a week.

If you are new to yoga, check out the beginner section that follows. If you have been practicing yoga for some time, check out the intermediate section. Beginner: Perhaps the best way to learn about yoga is to attend a class taught by a qualified instructor. Consider talking with the instructor or someone familiar with the class beforehand to see if it matches well with your goals. If you are seeking to build strength, look for classes that will challenge you. During class, notice what is easy and what pushes you to go further. Give yourself permission to make any adjustments for pain or discomfort without letting yourself off the hook when your muscles begin to tire; the challenging parts are often the most valuable. After class, jot down those things that were both easy and challenging. Then, to satisfy the guidelines for your best health, schedule a time two to four days later to try those poses again or take another class. Explore lots of classes to see what is right for you. If you become comfortable enough to practice on your own, consider trying out the poses in

the intermediate section. Enjoy the many benefits of yoga not detailed in the guidelines as well. Intermediate: Advanced yogis and beginners alike attend classes, so don’t hesitate to join them. If you feel comfortable practicing on your own, you may follow the sequence below or choose some of the poses. Be sure to exercise all the major muscle areas. While each of the selected poses engages most if not all of these groups to some extent, the emphasized muscle groups are noted in parentheses. 1. Bring your attention to your breath and set your intention. 2. Warm up and align your spine with Cat/Cow, Side Bends and Twisting. 3. Locust/Salabhasana (legs, hips, back, shoulders, abdomen, arms) 4. Boat/Navasana (legs, hips, back, abdomen) 5. Downward Dog/Adho Mukha Svanasana (legs, hips, abdomen, shoulders, arms) 6. Plank/Chaturanga Dandasana (legs, hips, back, chest, abdomen, shoulders, arms) 7. Chair/Utkatasana (legs, hips, back, abdomen, shoulders) 8. Warrior I/Virabhadrasana I (legs, hips, chest, abdomen) 9. Extended Triangle/Utthita Trikonasana (legs, hips, abdomen) 10. Relaxation/Savasana to integrate the exercise benefits General Tips Be kind to your joints. If you feel any pain, move out of that position. It does not serve your joints to overstress them.

With yoga practice, you strengthen large muscle groups and important smaller muscles as well. For example, there are many small muscles that help move and protect your spine. You can use yoga to prepare for other exercises such as weight training and running by, at the least, increasing your awareness of your body, aligning your spine and warming up your muscles and joints. If your muscles are tired and tight, try a gentle or restorative yoga class. This will help you bounce back for next time. If you are seeking to lose weight, remember physical activity is important for maintaining a healthy weight. Find activities that you enjoy. Sources and Resources • Website/Pdf: Physical Activity Guidelines for Americans (https:// health.gov/paguidelines/guidelines/) • Book: Yoga Anatomy (Kaminoff & Matthews, 2011)

About the Author 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.

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fpalex.com

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FAMILY DOC

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859.278.5007 | fpalex.com 1175 Alysheba Way, Lexington KY

Sleep On It: Get Your Zzzs for Good Health By Dr. Mary Henkel, Family Practice Associates of Lexington, P.S.C. Can sleep have an impact on your health and wellness? Indeed it can. According to the U.S. Department of Health and Human Services, getting enough good-quality sleep can help protect your mental and physical health and quality of life. Reducing sleep by just two or three hours per night can have dramatic health consequences. Getting too little sleep puts you at risk for several chronic health problems, including diabetes, heart disease, obesity and hypertension. Sleep deprivation also affects your mood, productivity and learning capabilities. You may have trouble making decisions, solving problems and controlling emotions if you are sleep deprived. Driving drowsy is a serious problem, on a par with drunk driving; it is estimated to be a factor in about 100,000 car accidents each year, resulting in about 1,500 deaths. Sleep deficiency also has been linked to depression and suicide. When you sleep, your body and brain are repairing and restoring different systems, including your cardiovascular and immune systems. In particular, the brain forms new pathways to help you learn and

remember information. For children and teens, sleep helps support their growth and development. Although sleep needs vary from person to person, experts with the American Academy of Sleep Medicine recommend infants aged 4 to 12 months sleep 12 to 16 hours a day (including naps); children aged 3 to 5 years should sleep 10 to 13 hours a day (including naps); teens aged 13 to 18 years should sleep eight to 10 hours a day; and adults over age 18 years should sleep seven to eight hours a day. Make getting enough sleep a priority. Go to bed and wake up at the same time every day, even on weekends. Staying up late and sleeping in late on weekends can disrupt the body’s internal sleep-wake cycle. Don’t exercise and don’t eat heavy foods prior to going to bed. Also, avoid the stimulants nicotine and caffeine (including soda, coffee, tea and chocolate) in late evening. As well, don’t drink alcohol before turning in. Take a warm shower or bath or practice relaxation techniques. Put away your phone and turn off the TV and computer – their lights tell the brain to stay alert and awake. Make your bedroom inviting. Use soft, warm sheets and supportive

pillows and mattresses. Don’t lie in bed watching TV; the light, motions and sounds will keep you awake or even prevent you from having the deep, restful sleep your body needs. Keep the bedroom temperature moderate – not too hot, not too cold. And keep it dark. Daytime naps can sometimes give you a boost in alertness and performance, as long as they are 20 minutes long or less. But if you have trouble falling asleep at night, limit your naps. If you’re worried about your sleep habits, write down how much you

When you sleep, your body and brain are repairing and restoring different systems.

sleep each night, how rested you feel in the morning and how sleepy you feel during the day. Show the results to your doctor and talk about how you can improve your sleep. About the Author A native of Ashland, KY, Dr. Henkel graduated from Transylvania University and the University of Kentucky College of Medicine. She joined Family Practice Associates of Lexington in 1996. Dr. Henkel’s goal as your family doctor is “to help you and your family maintain outstanding health and lead full, eventful lives.”


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

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january events JAN. 2018

Submit your healthy event listings: brian@rockpointpublishing.com

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 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.

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

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.

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 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 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

2nd Tuesdays PFLAG Support for LGBTs and Families

Wednesdays Mindfulness and Relaxation for Health

Relax the body, quiet the mind, open the heart. Arrive 6:00-6:30 and deeply relax, instruction 6:308:00 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 859-373-0033. Full details at http://www.mindbodystudio.org/?page_id=1055 UK Wellness Program offers this class free to UK employees, retirees and spouses.

Thursdays (January 18) Mindfulness-Based Stress Reduction The “gold standard” mindfulness program. Orientation 6-8 PM Thursday night January 18th followed by 8 Thursday night sessions. Learn to promote resilience, prevent burnout, cultivate compassion and manage stress-related chronic conditions. Instructor- John A. Patterson MD,


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

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

January 3 Diabetes Support Group 2:30 – 3:30 pm, Ballard Griffith Towers, 650 Tower Plaza, Ballard Cafeteria.

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

January 8 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 health department 987-1915 ext. 4117.

January 13 Frostbite 5K Run/Walk Rugby Field in Cherokee Park, 9:00 a.m. This 5 kilometers (3.1 miles) is USATF Sanctioned. $25 early registration, $30 after January 8th. Online registration at www.rivercityraces.com through January 8th. Mail-in registration must be postmarked by January 4th. Long sleeve technical running shirt to first 600 registrants. Packet pickup on Friday, January 12th at

Fleet Feet Sports, 117 Breckinridge Ln. (St. Matthews Station) from 10:00 a.m. until 7:00 p.m. Note: Parking is limited so arrive early, carpool or get dropped off.

January 16 Eat, Move, Lose Weight

Like getting a little help from your friends

Home Care by Seniors for Seniors

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

Support Group

12 – 1 pm, LFCHD South, 2433 Regency 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.

January 17 Breastfeeding Basics Class 6–8pm, Frankfort Medical Pavilion, Conference Room C, 279 King's Daughters Drive, Frankfort. FREE, but registration is required. Register online at http://frankfortregional.com/ or (502) 875-5240.

January 23 Morning Pointe Lexington East Blood Drive

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Join Morning Pointe and the American Red Cross for a Blood Drive Tuesday, January 23 from 11am–4pm at Morning Pointe: 150 Shoreside Drive, Lexington, KY 40515.

January 27 Urban Mountain Challenge Join us for the 5th Annual Urban Mountain Challenge on Saturday at 8:30am at the Big Blue Building in downtown Lexington. This year we will have two challenges entitled "Climb Big Blue" (A stair climb of the 31 story Big Blue Building) and "The Downtown Double Challenge" (A five story parking helix climb followed

Call or visit website for reservations.

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

by a climb of the Big Blue Building). Visit https://runsignup.com/Race/KY/ Lexington/UrbanMountainChallenge for more information and to register.

February 10 A Day of Mindfulness-Based Stress Reduction for Body, Mind and Heart

Saturday February 10th from 9AM-4PM. The goals of this retreatlike 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 stressrelated 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.

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TRIANGLE PARK ICE RINK

From November through the beginning of January, the lawn at Triangle Park is transformed into a winter wonderland with the Unified Trust Company Ice Rink. For a nominal fee, you can take to the ice in the glow of Lexington's official Christmas Tree bringing a unique experience for guests and locals of all ages. Open on weekdays from 4-10p; Saturdays 10a-11p and Sundays 1:30-9p. When school is out, it is open from 10a-10p. $12.

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January 2018

N AT U R E ' S Ylang Ylang RING IN THE NEW YEAR WITH AN AMAZING ESSENTIAL OIL By Tanya Tyler, Editor Health&Wellness A new year is the perfect time to try new things. Recently a friend who is into essential oils and aromatherapy told me about ylang ylang. She touted its many benefits – they range from head to toe – and offered to get some for me, but I wanted to do some research on the substance first before committing myself. Ylang ylang is becoming very popular in a wide variety of cosmetic products these days, so perhaps you’d like to learn more about it, too. Ylang ylang (pronounced EE-lang EE-lang) essential oil is extracted from the flowers of the ylang ylang tree, which is mainly found in Asia and the South Pacific islands, including Malaysia, Indonesia, Java and Sumatra. It is an ingredient in the well-known perfume Chanel No. 5. One source says ylang ylang essential oil works as an antidepressant, an antiseborrheic (fights seborrhoeic eczema), an antiseptic, an anti-inflammatory, an aphrodisiac, a disinfectant AND a sedative. It is also purported to boost the nervous system, reduce stress and lower blood pressure due to its natural ability to dilate arteries. The oil strengthens and thickens hair and cleanses the skin. The pressed flowers of the ylang ylang tree can be made into a tea. Taken in recommended doses, ylang ylang oil is not toxic, although excessive amounts of it can cause nausea and headache. Some popular uses of ylang ylang essential oil include adding it to a warm bath to relax and soothe sore muscles; incorporating it into a steam facial; massaging it into your chest and legs with a carrier oil to improve circulation; or rubbing it onto your throat, chest and abdomen,

B E A U T Y

again with a carrier oil, before you go to bed to help you sleep better. (A carrier oil is a vegetable oil derived from the fatty portion of a plant, usually the seeds, kernels or nuts. Carrier oils are used to dilute essential and other oils before topical application because some undiluted essential oils can cause severe skin irritation, redness and burning or other reactions.) Other benefits of ylang ylang include relief from menstrual cramps, increased libido and wrinkle and skin cancer prevention. When using any essential oil, be sure to test it for skin sensitivity first. Never use undiluted essential oils on the skin and keep them out of your eyes, ears and nose. Place one to two drops of the oil on your inner forearm. Cover the area with a bandage and do not get it wet during the test. If you feel any irritation or if any reaction occurs, immediately remove the bandage and wash the area with mild soap and water. If no

Taken in recommended doses, ylang ylang oil is not toxic.

irritation occurs after 48 hours, the essential oil should be safe for you to begin using on your skin. But be sure, as always, to talk with your primary care physician before using any new product, however natural, however marvelous its proponents claim it to be. It just may be my mission this new year to discover more about ylang ylang. Sources and Resources Aroma Web (www.aromaweb.com) Organic Daily Post (www.organicdailypost.com) Organic Facts (www.organicfacts.net) Sustainable Baby Steps (ww.sustainablebabysteps.com)


PERSONAL TRAINING

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

Visit us online to learn more!

5 Keys to Help You Find the Right Gym or Personal Trainer By Lucy Hendricks If you’ve had a bad experience with gyms, don’t know how to distinguish if you have found the right personal trainer or get anxiety just thinking about going into a gym, this article is for you. Unfortunately, just looking at someone’s credentials and college degree (hopefully they have one or the other or both) will tell you very little about a personal trainer’s ability to appropriately train someone. Many certifications can be obtained online for a few dollars and a few hours of time. Incredibly, there is no licensure required to become a trainer, so literally anyone can call themselves a personal trainer. In a world of quick fixes, with shows like The Biggest Loser and the “no pain, no gain mentality,” a lot of people find trainers that throw them under a cookie cutter workout designed to crush you into the ground and make you feel miserable for multiple days after. These strategies may work in the beginning, but they may be caus-

ing more harm than you think. If you want to reach your health and fitness goals and achieve results you can sustain for a lifetime, you’ve got to get the right help. When shopping for a personal trainer or new gym, look for the following five keys that will help you find the right place: 1. They put a HUGE emphasis on recovery. Find a gym or trainer that makes a big deal about sleep, stress management, meditation, nutrition and breathing. Those are the key components to achieving sustainable results. Throwing hard exercise on top of a sleep-deprived, stressedout, deconditioned individual is like throwing chains on a drowning person. It will make it that much harder for them to reach their goals. 2. They know how to load your system. This one is a big one. Are the clients lifting weights or are they still doing bodyweight exercises after months of training? A good

trainer will meet you where you are. He or she will teach you the basics and then will load your system – meaning the trainer will challenge your body to create a change. To achieve results, you must stress your system just enough – but not too much. STRESS the body + Recover = RESULTS. You can’t achieve the end results without one of those components. Find a trainer who can help you with both. 3. They don’t run extreme weight-loss challenges A trainer doesn’t know your blood work. She or he doesn’t know if you’re walking around with an autoimmune disease, undiagnosed hypothyroidism, vitamin D deficiency, dysregulated circadian rhythm, B12 deficiency and many other common problems that would prevent you from dropping weight in a healthy way. A good trainer goes beyond just training. He or she has a network of professionals that can help you get to where you need to be without sacrificing your health and challenging you to drop 20 pounds in four weeks. 4. They’re expensive. When you come across a highend gym, you’re not just paying for the hour(s) of your training session. You’re paying for the accumulation of time the trainers spend outside the gym bettering their skills and the investment they put into always improving their services. Don’t let the price scare

you away. See it as an investment. Explore different training options – private, semi-private and smallgroup training – with your trainer and find a service that will meet your budget while still investing in yourself. A good personal trainer will give you all the tools you need to do things on your own if you one day choose to. 5. Their testimonials tell stories. A good trainer’s testimonials are more than just complementing how motivating he or she is and his or her ability to run someone through a fun workout. Look for the life-changing results you want to achieve and ones worth investing in. About the Author Lucy Hendricks is co-owner of Enhancing Life and Teacher at The 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 client’s 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.  


ORTHOPAEDICS

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Locations in Georgetown and Lexington 859.263.5140 | Bluegrassortho.com

What is a Sports Medicine Doctor?

opened a state-of-the-art Sports Medicine and Physical Performance Center located next to the main campus in Yorkshire Medical Park off Richmond Road. The first floor is home to over 5,500 square feet of physical therapy space, including a large sports turf area, while the second floor by Andrew Carlson MS, ATC, includes 16 physician exam rooms and Bluegrass Orthopaedics medical imaging. The Sports Medicine and Physical Performance Center If you or your • Pre-participation physical features the most advanced technology child sustain an examinations in sports medicine and athletic care, injury during • Injury assessment and management along with a physical therapy suite exercise, sports participation, or any • Care of sports-related and general with numerous amenities. To make type of physical activity, you may be medical needs of athletes an appointment at our new Sports advised to see a sports medicine trained • Sports psychology issues Medicine and Physical Performance doctor for treatment. A sports medicine • Substance use issues Center, call (859) 263-5140. trained doctor has specialized training • Education and counseling on illness Bluegrass Orthopaedics physicians, in both the treatment and prevention and injury prevention including Dr. Wallace Huff and Dr. of sports-related injuries and is also • Coordinating care with other Ryan Donegan, will be seeing patients knowledgeable about preventing injury members of the sports medicine daily at this clinic. Dr. Huff specializes in active people. These specialized team, including athletic trainers, in sports medicine and regenerative doctors are board certified and have physical therapists and personal medicine, while Dr. Donegan has extensive additional training through physicians, as well as other medical a fellowship in shoulder and elbow residencies and fellowships. Although and surgical specialties surgery. Both these physicians come sports medicine doctors do work with • Communication with athletic with a team of physician assistants – professional and collegiate athletes, trainers, coaches and school Michael Blackburn, PA-C; Cheslee they also treat children and teens administration, as well as athletes Bloyd, PA-C; and Harold Dennis involved in sports, as well as adults and their families Jr., MS, PA-C. Not only will these who exercise for personal fitness or Sports medicine specialists are physicians have ample space with 16 work in physically demanding jobs ideal physicians for the non-athlete exam rooms, but there will also be and construction workers. Examples as well. They are excellent resources on-site medical imaging and diagnostic of injuries treated by a sports medicine for the individual who wishes to ultrasound available for patientdoctor include: become active or begin an exercise centered, efficient medical care. • Ankle sprains program. For the “weekend warrior” “Our new location has been • Fractures or “industrial athlete” who experiences designed to offer our patients a • Knee and shoulder injuries an injury, the same expertise used for convenient, comfortable encounter • Muscular strains the competitive athlete can be applied with our physicians, therapists and staff • Tendonitis to return the individual as quickly as while increasing overall efficiency and • Cartilage injuries possible to full function. keeping our patients’ comfort first and • Joint injuries foremost,” said Mike Fitzgerald, CEO • Concussions When Should You Call a Sports of Bluegrass Orthopaedics. “From Many sports injuries do not Medicine Doctor? our new physical therapy suite, the necessarily require surgery. Treatment If you or your child sustain a expanded sports medicine department for sports injuries can include the use significant injury during exercise or and our expanded patient services, of immobilization with a cast or sling, sports, a potential trip to an urgent Bluegrass Orthopaedics has truly physical therapy or injections. In some treatment clinic or emergency room developed a facility that is unlike any severe cases, a surgical procedure to may be necessary. Signs of a significant other in Central Kentucky.” repair a torn tissue or realign bones is injury include severe pain, swelling, necessary. numbness and an inability to put any Other Sports Medicine Most sports medicine doctors also weight through the injured area. If Professionals serve as team physicians for local teams none of these symptoms are present, Other professionals may work in and clubs. These physicians must a visit with a sports medicine doctor conjunction with a sports medicine fulfill many additional responsibilities, can usually be arranged very quickly. doctor to provide care. These including: Bluegrass Orthopaedics has recently healthcare professionals often work

hand in hand with the sports medicine doctor with open door communication policies to better serve each individual patient. These include: • Physical Therapists (PTs): highly educated, licensed health care professionals who help patients reduce pain and improve or restore function, in many cases reducing the need for longterm use of prescription medications. PTs can teach patients how to prevent or manage their condition so they will achieve long-term health benefits. PTs examine each individual and develop a plan, using treatment techniques to promote the ability to move, reduce pain, restore function and prevent disability. In addition, PTs work with individuals to prevent the loss of mobility before it occurs by developing fitness- and wellness-oriented programs for healthier and more active lifestyles. • Certified Athletic Trainers (ATs): highly qualified, multi-skilled health care professionals who collaborate with physicians to provide preventative services, emergency care, clinical diagnosis, therapeutic intervention and rehabilitation of injuries and medical conditions. Athletic trainers work under the direction of a physician as prescribed by state licensure statutes. • Certified Strength and Conditioning Specialists®: professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing, design and implement safe and effective strength training and conditioning programs and provide guidance regarding nutrition and injury prevention. 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 time-honored belief that at the core are our values, integrity, respect and compassion. For questions or to make an appointment, please call 859-263-5140.


Do You Have...

Farm-to-School Programs Increase Fruit, Vegetable Intake Children attending schools with Farm-to-School (FTS) programs eat more fruits and vegetables, according to research from the University of Florida Institute of Food and Agricultural Sciences (UF/IFAS). As part of the 2010 Hunger-Free Kids Act, the U.S. Department of Agriculture established the FTS program to help school cafeterias increase the amount of local foods they serve. FTS programs typically involve local procurement of products served in school cafeterias, hands-on learning activities such as school gardens and integrated nutrition activities. The UF/IFAS researchers reviewed how much food students threw away after lunch and compared that to the original serving amounts at six elementary schools in Alachua County, Fla., before and after FTS program implementation. Students at schools with FTS programs ate 37 percent more vegetables and 11 percent more fruit than the average student consumed before their school began the program. “These results indicate sourcing produce locally has a positive impact on the consumption of vegetables and fruits,” said Jaclyn Kropp, a UF/IFAS associate professor of food and resource economics and lead author of the study. The study was published in the Journal of Nutrition Education and Behavior last month.

Price Changes for 7 Foods Could Save Thousands of Lives Annually Subsidies for healthy foods and taxes on unhealthy foods could reduce deaths from stroke, diabetes and cardiovascular disease by 3 percent to 9 percent, especially among Americans with lower socioeconomic status, according to Tufts University Health Sciences Campus researchers. The researchers used a comparative risk assessment model to estimate the potential effects of price subsidies on fruits, vegetables, whole grains and nuts and seeds. They also tested the effects of taxes on processed and unprocessed red meats and sugary drinks on the number of annual deaths from cardio-metabolic diseases in the United States. The researchers found if prices of all seven items were altered by 10 percent each, an estimated 23,000 deaths per year could be prevented – about 3.4 percent of all U.S. cardio-metabolic disease deaths. A 30-percent price change nearly tripled the approximation with an estimated 63,000 deaths prevented per year, or 9.2 percent of all cardio-metabolic disease deaths. “This is the first time, to our knowledge, that national data sets have been pooled and analyzed to investigate the influence of food subsidies and taxes on disparities in cardio-metabolic deaths in the United States,” said lead and corresponding author José L. Peñalvo, Ph.D., adjunct assistant professor at the Friedman School of Nutrition Science and Policy at Tufts University. “We found modest price changes on healthy and unhealthy foods would help decrease overall cardio-metabolic deaths and also reduce disparities between socioeconomic strata in the U.S. – the largest changes coming from reducing the prices of fruits and vegetables and increasing the price of sugary drinks.” “These results suggest financial incentives to purchase healthy food and disincentives to purchase unhealthy foods can prove successful in meaningfully reducing cardio-metabolic disease disparities,” said senior author Dariush Mozaffarian, M.D., Ph.D. and dean of the Freidman School. The findings were published in the journal BMC Medicine in November.

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SENIOR LIVING

–COLUMN PROVIDED BY–

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

Memory Care Neighborhood Enhances Quality of Life RESIDENTS WITH DEMENTIA RECEIVE FOCUSED CARE, FAMILIES FIND SUPPORT by Bruce Maples, Sales and Community Outreach Coordinator According to the Alzheimer’s Association, one in nine people age 65 and older has Alzheimer’s disease. As the size and proportion of this segment of the U.S. population increases, the number of Americans with Alzheimer’s and other dementias will grow, too. For families with a loved one suffering from memory loss, a key concern is finding a place that can deal with such a diagnosis and enhance the individual’s quality of life. The Memory Care Neighborhood at Liberty Ridge offers families the peace of mind they seek. Residents in the Memory Care Neighborhood receive personalized attention from professionals trained to deal with memory loss, early-stage Alzheimer’s and dementia. The Neighborhood offers a secure, home-like assisted living environment specially designed for these residents. There are no more than nine residents in each Neighborhood. The individual apartments have safety-equipped bathrooms, and laundry and housekeeping services are included. Residents may also receive assistance with bathing, dressing and grooming. Your loved one’s quality of life will be enriched and strengthened

with daily routines that emphasize reminiscence activities, exercise, social stimulation and occasional excursions. A secure courtyard and covered patio are available for enjoying the outdoors. The Memory Care Neighborhood staff knows how to communicate effectively with people who have dementia. They focus on the individual’s life story and help residents reflect and share. The staff annually completes 12 hours of dementia-specific courses. There is a higher ratio of staff to residents to facilitate monitoring their safety and security. The Memory Care Neighborhood ministry is modeled after the Best Friends approach to dementia care. The staff attempts to meet each resident’s needs based upon their capabilities, interests and daily routines. The activities program encompasses educational, spiritual and recreational events designed around the challenges of memory loss. The goal is to daily provide every resident with opportunities to enjoy life. It isn’t only the residents who benefit from the caring atmosphere in the Memory Care Neighborhood. Families and caregivers receive much-appreciated peace of mind, realizing their loved one is in a safe place with understanding people helping them. They are encouraged

to visit often and participate in their loved one’s daily lives. Knowing welltrained staff will be overseeing their loved one’s care eases any burdens of guilt or fear the residents’ children and relatives carry. Liberty Ridge also offers a monthly support group where families and friends can share their experiences with others who are going through similar situations. To determine if an individual is suitable for Memory Care, Liberty Ridge’s community director, the resident and a responsible family member will assess the individual, considering such criteria as wandering, level of incontinence, ability to transfer, special diet req, behavior and medication requirements. The resident’s doctor will complete a health history and physical form, which includes medical diagnosis as well as cognitive and behavioral status.

Liberty Ridge is a non-profit ministry of Eastland Church of God and is open to people of all faiths. For more information about its Memory Care Neighborhood, call 1-800-264-0840 or (859) 543-9449. 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 Gadsden, Ala., 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

The Memory Care Neighborhood staff knows how to communicate effectively with people who have dementia.


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

Remember Brain Fitness and Well-being WHEN IS THE BRAIN MOST RECEPTIVE TO LEARNING NEW THINGS? By Dr. Tom Miller, Staff Writer Recent advances in neuroscience have effectively put an end to the nature-ornurture debate. Instead, the focus of discussion has switched to mechanisms and brain-based interventions. More specifically, the question has become: In what ways are neural circuits changed by experience? When is the brain most receptive to learning new things? What effect does neuroplasticity have on the development of neurocognition? Perhaps no one is more intrigued by and committed to answering these questions than Dr. Helen Neville, director of the Brain Development Lab at the University of Oregon. In her address at the 25th American Psychological Society Annual

Convention in Washington, D.C., Neville discussed how experiences and genetics interact to influence neurocognitive development and brain fitness. Brain fitness occurs when individuals choose to focus on physical, cognitive, behavioral and relational skills together, rather than in isolation. Providing a more holistic approach to building challenge areas and enhancing strengths increases one’s confidence, comprehension and communication, processing, memory and relational skills involved in brain functioning. Neuroplasticity involves a change in neural pathways and synapses that occurs due to certain factors, such as behavioral, environmental or neural processes. During such changes, the brain engages in synaptic pruning, deleting neural connections that are no longer necessary or useful and strengthening necessary ones. One of the most attractive features of plasticity-based fitness activities is they are drug free. They rely on retraining the brain through repetitious and challenging activities. There is a growing understanding of and interest in brain plasticity. This effort is driving a revolution in brain health and science. One way smart technology and smart brain fitness has been realized is with musicians stricken with focal dystonia who are learning to play again. It has also been realized in people with mild cognitive impairment benefiting from brain exercises and brain games. Cancer patients whose ability to function has been impeded by the lasting cognitive effects of chemotherapy treatment have in some cases benefited from brain plasticity, as have stroke

or traumatic brain injury patients. Brain exercises can facilitate neuroplasticity, thereby modifying the connections that allow the brain to re-wire itself. The brain’s anatomy ensures certain areas have functions that are predetermined by a person’s genetic make-up. Scientifically designed plasticity-based options target specific brain machinery to improve cognitive functioning. Brain exercises should rely on novelty and complexity. WebMD and Lumosity provide some excellent options for exercising the brain. Neville and her colleagues have produced a film for non-scientists called Changing Brains. You can view it at http://changingbrains.uoregon.edu/ watch.html. Sources and Resources • Lumosity (www.lumosity.com) • Neville, H. J., Stevens, C., Pakulak, E., Bell, T. A., Fanning, J., Klein, S., and Isabella, E. (2013). Family-based training program improves brain function, cognition, and behavior in lowersocioeconomic status preschoolers. Proceedings of the National Academy of Sciences of the United States of America, 110, 12138–12143.

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

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FUNERAL

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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

Have the Talk of a Lifetime

children, seeing children grow into adulthood. When we reflect on our lives, it's these memories and milestones that may come to mind first. But a life story is so much more than that. The small moments and people we meet along life's journey by Kim Wade, Community Relations Director, are a part of us and helped shape Milward Funeral Directors who we are and what we value. Although we may know about some of the big moments in the lives It’s a new What is the Talk of a Lifetime of our loved ones, we may not know year! For you might be asking. Having the much about the other experiences many people Talk of a Lifetime means sharing and people who helped shape them. that means life starts over.  It’s a your story and experiences with Sitting down with our loved ones time to try to live better, be more those you love so they can rememto talk about their lives can be rich organized, and complete tasks that ber you the way you want to be and satisfying. Learning about memperhaps were overlooked during the remembered. orable events and people, places and previous year. Think about it…you talk about As you are making your resolueverything. You share the big events favorite activities, values and lessons tions and lists of all the things you and small victories. There's so much they have learned, can help bring us closer to those we care about most. want to do to make your life betwe experience in our lives. There Having the talk of a lifetime can ter in 2018, have you considered are the big moments that shape make the difference of a lifetime. discussing having the Talk of a us - graduation, a first job, falling It can reacquaint us with our loved Lifetime with your loved ones? in love and getting married, having

Sometimes, using a visual prompt, such as a photo album,, can be a great way to start a conversation.

ones and help us get to know them in a new and different way. Finding a way to start talking with a loved one may be the most difficult part; however we might find that once the conversation starts, it may be hard to stop. Your conversation can take place at any time - not just at the end of life. Sometimes, using a visual prompt, such as a photo album, souvenir or memento, can be a great way to start a conversation. Memorable locations, such as the church where your loved one was married or a favorite park can also help someone begin to open up and share their story. As much as you will gain by getting to know your loved one better, having the talk should be a dialogue. It's an opportunity for you to share some of the ways they have impacted your life and the lives of others. You may also want to visit BeRemembered.com, an online community where you can record and share how you want to be remembered, even upload video messages to share with your loved ones. About the Author Kim Wade has been a marketing consultant for more than 20 years specializing in the funeral industry. Currently, she is the Community Relations Director for Milward Funeral Directors, the 37th-oldest continuously operated family business in the United States which operates three locations in Lexington including its Celebration of Life center at 1509 Trent Boulevard. Kim can be reached at  marketing@milwardfuneral.com or  859-252-3411.


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

Dynamic vs. Static Stretching LEARN THE DIFFERENCES BETWEEN, PURPOSES OF EACH By Angela S. Hoover, Staff Writer The purpose of any type of stretching is to prevent injuries and enhance performance. Just as there are different types of flexibility, there are also different types of stretching, and each has its own purpose. With static stretching, you elongate your muscle to its fullest – usually until you feel slight discomfort – and then hold that position. This includes touching your toes or pulling your arms across your chest to stretch your shoulder. Basically, you reach the point of tension and hold the stretch in that state. Static stretching increases static flexibility by engaging the tension receptors in your muscles, which results in looser and elongated musculature. While it’s initially uncomfortable, it relaxes the muscles. An elongated, loose and relaxed muscle is not ideal for beginning physical exertion. Research

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has shown static stretching can be detrimental repetitions. Be sure to stop when and if you feel to performance and does not necessarily lead tired. Tired muscles have less elasticity, which to decreases in injury. Static stretching has also decreases your range of motion. Continuing to been shown to decrease muscle strength by up exercise when you are tired serves only to reset to 9 percent for 60 minutes following the stretch. the nervous control of your muscle length at a It also has been found to reduce peak force by 5 reduced range of motion and will cause a loss of percent and the rate of force by 8 percent. flexibility. Once you attain a maximal range of Dynamic stretching, on the other hand, motion for a joint in any direction, stop doing involves movements that replicate those you’ll the movement during that workout. Tired, be doing during your overworked muscles won’t workout or sport. The idea attain a full range of motion is to repeatedly extend your and the muscle’s kinesthetic body in motion to mimic the will remember the Dynamic stretching memory movements of your exercise. repeated shortened range of This allows blood to flow motion, which you will then before a workout to your limbs in those areas have to overcome before you before you begin. Dynamic can make further progress. or sport stretching warms up your Dynamic stretching nervous system’s motor skills before a workout or sport prepares while raising your body prepares the body for the temperature in preparation exercise. Static stretching is the body for high levels of exercise. not good before exertion but It’s not ballistic stretching is very beneficial afterward. for the – bouncing in and out of It relieves pain, extends and exercise. a stretched position; this relaxes muscles and creates can lead to injury. Dynamic looseness in the body. Static stretching has no bounces or stretching at the end of your jerky movements; it consists workout can actually reduce of controlled leg and arm both the intensity and time swings that take you gently to of your muscle soreness. the limits of your range of motion. This allows you to return to your workout or Dynamic stretching significantly improves sport with less discomfort and more readiness to agility performance as compared to static or no tackle your fitness goals. stretching. It’s best to perform sets of eight to 12

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“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!

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January 2018

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6 Factors in Weight Gain There are six key factors that predict weight gain, according to researchers Troy Purdom, M.S. and Len Kravitz, PhD. These habits are: regularly eating high-calorie foods; drinking sugar-sweetened beverages; sleeping too little or too much; watching a lot of TV; overconsumption of alcohol; and not enough physical activity. The psychological stress accompanying these behaviors likely exacerbates weight gain. Studies since 2011 have found Americans tend to gain weight slowly over time after the age of 50 years by approximately 1 pound per year (Mozaffarian, et al.), making it more important for those in this age group to modify such habits if applicable.

The Blues of Intravenous Drug Use Westmoreland County, Penn., is one of many American communities affected by drug use, having 174 overdose deaths in 2016. One of the countyâ&#x20AC;&#x2122;s cities, New Kensington, is experimenting with going blue against intravenous drug users. With support from the police department, one Sheetz gas station has installed recessed blue lights in its bathroom. This blue lighting makes it difficult for drug addicts to see their veins. The expectation is the blue lighting will protect the community from potentially unsafe situations by deterring intravenous drug users from using public restrooms for drug activities.

Nurture vs. Nature: ZIP Code Trumps Genetic Code in Determining Health Where we live plays a more important part than genetics in predicting health outcomes and longevity, according to The Robert Wood Johnson Foundation and the University of Wisconsin Population Health Institute. The foundation measured key health factors by ZIP codes across the United States for several years. Although regional health disparities have been well known and accepted (with poorer health outcomes in many parts of the South and rural areas), the reality revealed by the foundationâ&#x20AC;&#x2122;s research shows there are inequities in our own back yards, no matter where we live. Using New Orleans as example, babies born in the Lakewood neighborhood can expect to live to 80 years old, but just a couple of miles away in the French Quarter, life expectancy drops to 55 years. The report assessed physical environment (air and water quality, housing and transit); social and economic factors (education, employment, income, family and social support and community safety); clinical care (access to and the quality thereof); and health behaviors (tobacco use, diet and exercise, alcohol and drug use and sexual activity). Commonly referred to as social detriments to health, these categories show the connection between health outcomes and socioeconomic factors. Groups of individuals most concerned with their health are also most likely to live in unhealthy ZIP codes, according to multiples polls, including those by NPR, RWJF and Harvard University. This research is highlighting how health outcomes involve more than just personal responsibility. For instance, an obese woman living in a low-income neighborhood who is advised to eat better and exercise more may not be able to afford healthy foods or have access to a grocery store, and her neighborhood may be unsafe for exercise, making it difficult to impossible to follow those health recommendations. The study results were published as the 2015 County Health Rankings (RWJF and UWPHI). Check your ZIP code at www.rwjf.org/myzipcode. Also see www.countyhealthrankings.org.

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