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Vol. 14 • Issue 6 • March 2017

The

FITNESS ISSUE Answers to Common Fitness Questions 5 Reasons Walking is Good for Your Health Choose the Right Shoes for Your Activity

A Look Inside Body Structure Medical Fitness Facility


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March 2017

MARCH 2017: FITNESS

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CONTENTS

STAFF

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WRITERS

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Angela S. Hoover Jean Jeffers Jamie Lober Dr. Tom Miller

COLUMNS

FEATURES

Answers to Common Fitness Questions

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Exercise: The Key to a Long Life

08

5 Reasons Walking Is Good for Your Health

FAMILY DOC Check With Your Doctor Before Starting an Exercise Program

09

Let’s Ride! The Benefits of Bike Riding

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Choose the Right Shoes for Your Activity

FAMILY VISION Hidden Vision Disabilities Can Cause Reading Problems

14

Body Structure: The Knowledge to Build a Better Body

21

RUNNING: A Beginner’s Guide to Training for a Half Marathon

RETIREMENT Planning for Retirement

28

What to Eat Before a Workout

34

FOOD BITES

31

Physical Exercise Benefits Brain Health

35

NATURE'S BEAUTY Quinoa

33

Working with a Personal Trainer

37

NEWS MAKERS Clips from Current Health News

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RUNNING: Race Calendar

26

Events Calendar

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HEARING Hearing versus Understanding

COLUMNISTS/GUESTS John A. Patterson MD, MSPH, FAAFP MIND BODY STUDIO

Dr. Brewer

AUDIOLOGY ASSOCIATES

Whitney Adams, APRN

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

Dr. Rick Graebe

FAMILY EYECARE ASSOCIATES AND VISION THERAPY

Kim Wade, Community Relations Director MILWARD FUNERAL DIRECTORS

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

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INTEGRATIVE MEDICINE Mindfulness for Overall Fitness

DEPARTMENTS

FROM THE

EDITOR

Harleena Singh Charles Sebastian Tanya Tyler TaNiqua Ward, M.S.

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

Dear Friends, Well, I did it. At the beginning of the new year, I joined a local gym to start working out again. During the spring and summer months, I’m really focused and committed, but when the weather starts to cool off, I find it hard to get out of my warm house and onto the chilly road to put my miles in. The gym works great for me because I can do cardio and use the weight machines. I like the treadmill at the gym because it helps me regulate my speed and measure my progress, but I have set a goal to be outside again by April, once the nice weather comes and stays. Maybe I’ll see you out there too, going at it with all your might. This

month’s issue of Health & Wellness has plenty of exercise-oriented tips for you, including articles about training for a half marathon, why walking is good for your health and how to warm up and cool down when you exercise. It’s encouraging to know exercise improves brain function. Losing weight, getting stronger and smarter – these are great motivations to start and stick with an exercise program. Go for it, and good luck! Here’s to your health,

Tanya

Health&Wellness is a proud product of

ROCKPOINT Publishing

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

859-368-0778 e-mail brian@rockpointpublishing.com © Copyright HEALTH&WELLNESS Magazine 2017. 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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March 2017 | Read this issue and more at www.healthandwellnessmagazine.net | an easily digestible carbohydrate an hour or so before you begin. Fruit and yogurt or toast and peanut butter are good examples. Just don’t eat too much, and avoid complex carbohydrates that will leave you feeling sluggish and heavy. Some individuals can tolerate cardio first thing in the morning on an empty stomach, but food is definitely required before a strength-training session.

Answers to Common Fitness Questions Learn more about fueling your workouts, and the truth about spot reducing

By Angela S. Hoover, Staff Writer We all have fitness questions, whether we’re new to working out or have been at it for a while. Here are the answers to some common fitness questions.

week to see results. The American College of Sports Medicine recommends a minimum of 150 minutes of high-intensity cardio, 75 minutes of vigorous-intensity exercise or a combination of moderate and vigorous-intensity exercise per week. Resistance and flexibility training should be practiced twice a week.

How Often Should I Work Out? Everyone should commit to working out a minimum of three days a

Should I Eat Before a Workout? Your body needs fuel for a workout. The best pre-workout meal is

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What Should I Eat for a PostWorkout Meal? It’s vital to eat after a workout to replenish glycogen stores and feed the muscles that have just been used. Sports nutritionists recommend eating a small snack of protein and easily digestible carbohydrates within an hour of training, followed by a full meal an hour or two later. The worst post-workout meals are protein shakes that exceed the calories you just burned or an unhealthy “reward” snack. How Many Calories Does It Take to Burn One Pound of Fat? It takes 3,500 calories to gain or lose one pound. To lose one pound per week, you need to decrease calories by 500 per day; cutting 250 calories from your diet and burning the other 250 calories through exercise is a good way to achieve this goal. What Is the Best Way to Lose Fat? There’s no “best way” to lose fat that works for every person, but there are some universal principles that work for everyone. Activities that use many muscle groups and are weight bearing use more calories per minute, making them good for fat loss. The rate of energy expenditure, rather than the percentage of energy expenditure derived from fat, is more important in deciding the exercise intensity that will burn the most fat. Additionally, consider that endurance-trained individuals rely less on carbohydrates and more on fat as a fuel source – being aerobically trained will expend more fat in future workouts. Today, most fitness experts agree that the fat lost after a workout partially depends on the exercise intensity during the workout. Thus, interval training – where intensive exercise is broken up with periods of rest – is a great way to perform high-intensity workouts to decrease body fat percentage. A combination

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of endurance and strength training results in more fat loss that either on its own. Will Weight Lifting Result in Larger Muscles? That depends on three factors: genetics, gender and training intensity. Genetics affect muscle fiber type. Those who have fast-twitch fibers acquire larger muscles more easily than people with predominantly slow-twitch fibers. Generally speaking, men acquire larger muscles more easily than women because of testosterone and other sex hormones that influence protein metabolism. Training intensity is the only factor that has control over genetics and gender. If you want larger muscles, the lift load should be at least 80 percent of a one-repetition maximum. If you don’t want larger muscles, then keep the load at less than 80 percent per one-repetition maximum. For those who have never lifted weights, the recommendation is 60 percent of the one-repetition maximum. Should I Do Cardio or Weight Training First? The intensity of a workout, not the mode of exercise, determines the “fuel” – whether that be fat, carbohydrates or protein – that is used. If your primary goal is to increase aerobic endurance and/ or lose weight, then do the cardio workout first. If your primary goal is to increase muscular strength, do strength training first. To get the most out of the workout, do the most important type of exercise for your goal when you are not fatigued. Most people want to lose weight and increase muscular strength; therefore, alternating the order of the workout during different cycles of training is best. How Can I Get Rid of Flabby Arms, Muffin Tops and Inner Thigh Bulge? This problem area falls under the category of “spot reducing” or “spot toning,” which unfortunately is not possible. You cannot dictate from where your body will decide to oxidize fat and you cannot change fat into muscle. These areas will only see a difference with nutrition changes and overall fat loss. Once the layer of subcutaneous fat is dropped, strength training will give added muscle definition.

… the fat lost after a workout partially depends on the exercise intensity during the workout.


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Exercise: The Key to a Long Life It’s a great form of health insurance By Jean Jeffers, Staff Writer Do you want to live a long and healthy life? Be strong and agile as you age? Enjoy life into your 90s? The key to a lengthy, prosperous life is exercise. No matter your age – whether you’re 16 or 65 – you should begin now with an exercise program or step up the one you already have. Studies have shown exercising on a regular basis is part of a healthier and more rewarding senior life. Staying active may affect how long you live and how energetic and vital you remain. Exercise provides a kind of health insurance. If you’ve been fit all your life, exercise will enhance your well-being and keep you fit longer. If, on the other hand, you have been a “couch potato,” you have the ability to start a healthier lifestyle today. Just see your doctor first for the go-ahead and begin a plan at once.

The National Institute of Health (NIH) says being active and exercising can change your life. Many seniors are fearful of falling so they avoid some activities, but proper movement, done safely, will actually help prevent falls and mishaps. The NIH lists several benefits of exercise: • It strengthens your muscles. • It increases your flexibility. • It gives you more energy. • It helps control weight. • It helps build and maintain strong bones. • It helps prevent or reduce the risk of major diseases such as cardiovascular disease, diabetes and certain types of cancers. • It reduces stress, improves sleep and eases and reduces depression and anxiety. Exercise comes in many forms, but

many people do just one type all the time. It is beneficial to vary your exercise routine and include all four types of exercise: endurance, strength, balance and flexibility. Most important is finding and doing exercises you enjoy or can participate in regularly. Make physical activity and exercise a greater part of your life by planning an individual exercise program. Set a time and place to exercise and include the different types of exercise you wish to do. Try to practice a varied routine of exercise; include aerobic exercise and weight training in your daily schedule. Planned activity improves your strength, stamina and mobility. It’s simple to get extra exercise in your daily schedule: Walk to the grocery or park a block away, increase the intensity of your activity when cleaning your home or get down on the floor and play with your grandkids. If you’re overweight, begin slowly and build up to 150 minutes of moderate-intensity exercise weekly. Weight loss occurs with 60 to 90 minutes of exercise daily, but you must begin at a lower level if you’re just starting out. Work up to this hourly goal. If illness takes you away from your exercise program, return to it as soon as possible at a lower-level intensity and work back up to your accustomed

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routine. If you have a disability, regular physical activity is necessary to prevent disease, keep your heart and lungs strong and improve mental health. See your doctor for any advice about your exercise endeavors. Some medications have side effects that may affect your locomotion or balance and thus will have a bearing on your activity level. Ask your physician about the possible side effects and how to avoid them. Get enough sleep because this affects all your activities. Cut down on or eliminate alcoholic beverages. Evaluate your progress at a later date and adjust your intensity and activities accordingly. Exercise may save your life, so don’t put it off.

Exercise may save your life, so don’t put it off.

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5 Reasons Walking Is Good for Your Health It’s an easy way to lose weight and lengthen your life

By Harleena Singh, Staff Writer Walking is an ideal, simple and easy way to lose weight, get active and become healthier. People who completed 150 minutes of brisk walking a week – the amount recommended by the American Heart Association (AHA) – lived 3.4 years longer than those who didn’t. Here are five reasons walking is good for your health: 1. Walking helps you manage your weight – Walking can help you lose weight and fight obesity. Researchers at Harvard University and Brigham and Women’s Hospital in Boston followed over 34,000 normal-weight women for more than 13 years. According to their findings, the women who ate a standard diet and walked for an hour daily (or did some other similar activity or exercise) were able to successfully maintain their weight. 2. Walking helps reduce your blood pressure – Researchers from Arizona

State University found walking 10 minutes daily is an effective way to lower your blood pressure. According to a study conducted at Lawrence Berkeley National Laboratory, moderate-intensity walking was just as effective as jogging at lowering the risk of high blood pressure. If you cannot walk for 30 minutes at a stretch, break your walk into several shorter workouts throughout the day. This is just as good as one long workout session, according to the Centers for Disease Control and Prevention. 3. Walking helps prevent osteoarthritis – Walking is a great form of weight-bearing exercise that helps prevent the bone-thinning condition osteoporosis, as well as osteoarthritis, a degenerative disease that causes swelling, stiffness and joint pain. According to researchers at the University of California at San Francisco (UCSF), people who participate in moderate aerobic activities such as walking have the healthiest knees because it can help maintain

healthy cartilage. 4. Walking helps reduce your cancer risk – According to research published in Cancer Epidemiology, Biomarkers & Prevention, women who walked at least seven hours a week were 14 percent less likely to develop breast cancer. A study conducted at UCSF and Harvard University found men who were treated for prostate cancer and who walked briskly at least three hours a week reduced their chances of a recurrence. 5. Walking helps reduce your risk of heart disease – According to the AHA, walking just 30 minutes daily can lower your risk of cardiovascular disease and stroke. A long-term study in Stroke, a journal of the AHA, found women who walked at a brisk pace for exercise had a much lower chance of having a stroke compared to those who didn’t walk. Brisk walking can help you burn 150 to 200 calories and gives a boost to your overall heart health.

Regular brisk walking can help you improve your mood, maintain a healthy weight, strengthen your bones and muscles, improve your balance and coordination and prevent conditions such as high blood pressure, heart disease and type 2 diabetes. Starting a walking program takes initiative, and you need to be committed to it. If you don’t like walking alone, take a friend along to make it enjoyable or join a walking group. Find specific time for walks and gradually increase your number of steps. If you like walking outdoors, plan different routes for variety and walk in safe, well-lit areas. About the Author Harleena Singh is a professional freelance writer and blogger who has a keen interest in health and wellness. She can be approached through her blog (www.aha-now.com) and Web site, www.harleenasingh.com. Connect with her on Twitter, Facebook and Google+.

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Let’s Ride! The Benefits of Bike Riding By Angela S. Hoover, Staff Writer Are you looking for an easy form of exercise that gets you outside and moving? Biking is low impact and causes less strain and injuries than most other forms of exercise. It’s also gentle on the joints and is a good muscle workout because when you pedal, you use all the major muscle groups. Unlike most sports or types of exercise, biking is easy and does not require high levels of physical skill, making it an ideal exercise for any type of body at any fitness level. Biking is great for strength and stamina and overall aerobic fitness. Just two to four hours a week of biking can improve your health. The beauty of biking is that you can go as relaxed or intense as you want, which makes it highly customizable and great for interval training. It’s a fun way to get fit – it gets you out in nature, it can clear your mind and you can even check things off your to-do list if you

bike to do your errands instead of driving. And fun means consistency, since we’re more likely to engage in a physical activity we enjoy. Biking is mainly an aerobic activity, which means the heart, blood vessels and lungs all get a workout. Biking will get you breathing deeper and perspiring and you’ll experience increased body temperature, all of which improve your overall fitness level. Other benefits of biking include increased cardiovascular fitness, muscle strength and flexibility; improved joint mobility; decreased stress levels; improved posture and coordination; stronger bones; decreased body fat levels; and reduced anxiety and depression. Biking also helps with knee pain, osteoarthritis and injury recovery. Bike riding strengthens the heart muscles, lowers the resting pulse and reduces blood fat levels. Biking for five to 10 minutes on a regular basis

can keep the heart healthy. A Danish study following 30,000 people ages 20 to 93 for 14 years found regular cycling protected people from heart disease. A five-year study of 1,500 men and women ages 37 to 55 by Medicine & Science in Sports & Exercise found those who were active on a daily basis were 31 percent less likely to develop high blood pressure. These riders averaged 28 minutes of short-bout activity. An additional 9-percent risk reduction was added for every 10-minute increase in the short-bout activity. Even bike trips of less than 10 minutes can prevent high blood pressure. Research shows a waistline over 40 inches for men and 35 inches for women – even if the person is not technically overweight and is otherwise in good health – puts you at risk for heart disease. Belly fat is also linked to high blood pressure, high cholesterol and diabetes. The key to shedding belly fat is to perform a variety of workouts that build the fatburning engine, rev up the metabolism and spur the production of fatburning hormones. Biking is a great addition to your workout routine or even as a stand alone activity. Interval training with only a bike is possible. Interval training is mixing up

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hard and lighter periods of exercise. Studies show high-intensity exercise significantly reduces total abdominal fat, including dangerous visceral fat, more effectively than lower-intensity exercise. Go hard once or twice a week – one day if you’re doing races or – go hard on the weekends. Warm up for 10 to 15 minutes and then pick up the effort so you’re breathing hard but not gasping for 30 seconds to 1 minute. Go easy for another minute. Repeat this cycle of increased effort and easing up five times. End by cooling down for at least two to three minutes. Daily exercise has been found to increase energy and reduce fatigue. Even just 30 minutes a day can improve reaction time, memory and creative thinking. Exercise boosts brainpower and helps stave off Alzheimer’s disease in the elderly, according to a 2007 study led by Charles Hillman. People between the ages of 60 to 79 have seen a 22-percent net growth in cycling. Their participation in cycling quadrupled between 1995 and 2009. Another 2007 study showed children were positively affected by bike riding, and exercise in general can help manage issues such as ADD and ADHD, according to Dr. Phil Tomporowski of the University of Georgia.


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Choose the

RIGHT SHOES

for Your Activity

Shoes are designed for specific sports for good reason

The features of a good jogging shoe include cushioning, flexibility, control and stability in the heel counter area as well as lightness and good traction.

By Jamie Lober, Staff Writer When you’re choosing shoes for a particular activity – be it running, tennis or aerobics – being practical and comfortable are the two most important things to consider. “We recommend a gym shoe that is close toed and has a non-skid tread on it,” said Melissa Miller of Transformation Personal Training. With the right pair of shoes, you can perform better and prevent injuries. If you have a coach for your specific sport, ask him or her for a recommendation because he or she will have knowledge about the best shoe for your sport. In the past, there used to be one universal pair of gym shoes that worked for everybody, but that is no longer the case. “One brand does not meet the needs of everyone,” said Jessica Dornfeld, marketing communications manager at the American Orthopedic Foot and Ankle Society. “The latest innovation or most expensive shoe with all the features may not be your best choice.” Shoes are designed for specific sports for good reason. “You do not necessarily need a different pair of shoes for every sport in which you participate, but generally you should wear sport-specific shoes for sports you play more than three times a week,” said Dornfeld. When shoe shopping, consider

whether you will be walking, running or cross training. “There are differences in design and variations in material and weight,” said Dornfeld. “For a walking shoe, look for a comfortable soft upper, smooth tread and a rocker sole design that encourages the natural roll of the foot during the walking motion.” The shoe should be lightweight and have extra shock absorption in the heel and under the ball of the foot. The jogging shoe is slightly different. “The features of a good jogging

shoe include cushioning, flexibility, control and stability in the heel counter area as well as lightness and good traction,” said Dornfeld. “Joggers should wear a shoe with more cushioning impact because it can help prevent shin splints, tendinitis, heel pain, stress fractures and other overuse syndromes.” If you play tennis, pay attention to the sole of the shoe. “Tennis players need a shoe that supports the foot during quick side-to-side movements or shifts in weight and a shoe that provides stability on the

inside and outside of the foot,” said Dornfeld. If your sport is soccer or another sport that involves running on a field, you should choose a shoe that is cleated, studded or spiked. Cross trainers should wear shoes that have features from more than one of the categories because they are participating in more than one sport. Your feet will change and may become larger after a workout or at the end of the day, so that is an important time to try on a shoe to


March 2017 make sure it fits well. You also want to try the shoe on with the same socks you will wear when you participate in the sport. Comfort is key, and tighter is not better. “When the shoe is on your foot, you should be able to freely wiggle all your toes,” said Dornfeld. “The shoes should be comfortable as soon as you try them on. Make sure your heel does not slip as you walk or run.” Shoes can last a long time if you’re mindful about taking care of them. “After 300 to 500 miles of running or 300 hours of aerobic activity, the cushioning material in a shoe is usually worn down and it is time to toss the shoes,” said Dornfeld. When you find a shoe you like that works well for you, stick with it. Ask the employees at the shoe store for help. “The best designed shoes in the world will not do their job if they do not fit properly, so you want

to find a shoe store that employs a professional shoe fitter who knows about the different shapes and styles of shoes,” Dornfeld said. If you have foot or ankle issues, adjusting your shoes can offer the relief you need. “Many simple devices are available without prescription,” Dornfeld said. “A heel cup provides an effective way to alleviate pain beneath the heel. An arch support can help treat pain in the arch and a metatarsal pad can help relieve pain beneath the ball of the great toe or beneath the ball of the other toes.” Arch supports and many others products can be custom made for your feet. If you still have questions or concerns, consult with an orthopedic surgeon who specializes in diseases of the bones and joints. You can stay healthy and fit while wearing great footwear.

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

Mindfulness for Overall Fitness By John A. Patterson MD, MSPH, FAAFP The three primary domains of your overall fitness are physical activity, healthy eating and emotional well-being. These three foundational domains interact with each other to help you maintain whole-person health of your body, mind and emotions. Physical therapists and dietitians know that without emotional well-bring it is difficult to achieve therapeutic goals in the other two domains – physical activity and healthy eating. Whether you are underweight, overweight or are at an ideal weight; whether you are a sedentary

couch potato or exercise regularly; whether you consider yourself happy or unhappy, you can benefit from a balanced approach to these three domains of fitness and positively impact your long-term health. Overall fitness in the three domains is the treatment of choice for the prevention and management of many chronic diseases. Along with professional advice, your proactive participation, engagement and decision making are required for an overall lifestyle approach. Emotional well-being is often the critical ingredient for success in devising a realistic fitness prescription. The most important prescription you may ever receive

Physical therapists and dietitians know that without emotional well-bring it is difficult to achieve therapeutic goals in the other two domains – physical activity and healthy eating.

is a lifestyle prescription co-written by you and your primary care provider, therapist or counsellor. Mindfulness. Mindfulness is often defined as paying attention, being in the present moment, on purpose, without judgment – as if your life depended on it ( Jon Kabat-Zinn). Bringing mindful, present-moment awareness to your physical sensations, thoughts and emotions is vitally important to this process of self-care, lifestyle change and long-term health. Journaling. Keeping a journal of health-related experiences is a research-proven way to hold yourself accountable for your intention to move in the direction of health and stay committed to your self-care prescription. Try keeping a daily journal to help you pay attention to your experiences of eating, physical activity and emotions. Bringing mindful awareness to eating. Use your daily journal to help you bring awareness to eating patterns, food choices and triggers for eating. What times did you eat? What food and drink did you consume? How much? Were there any physical, mental or emotional cues that preceded your eating or signalled time to stop? Were you really hungry? Did you eat past the point of satiety/fullness? Mindful eating exercise: Try bringing your complete attention and all your senses (touch, sight, hearing,

taste and smell) to the act of eating. You might put your utensil down between bites. Close your eyes as you slowly savor, chew and swallow. Feel the wonders of your body’s digestive processes at work. Track the sensation of the food entering into and becoming part of your body as you swallow. Bring deep gratitude to your body’s wisdom. Bringing mindful awareness to physical activity. Your journal can include your physical activity as well. How physically active were you today? Include both formal dedicated physical activity and informal activity as well. How motivated were you to be active? How much did you enjoy the activity while you were doing it? How did you feel immediately afterwards or several hours later? Were you aware of any increased safety associated with paying close attention? Did physical activity impact your sleep or subsequent interactions with other people? Mindful walking exercise: You can bring mindfulness to walking both as a formal dedicated practice or anytime you are walking. Start by acknowledging you are going to pay attention for the next few minutes to the physical, mental and emotional experience of walking. Begin slowly walking either indoors or outside. Pay attention to your feet touching the earth and your clothing moving back and forth across your skin. With each step, feel your weight shift from the heel to the ball of the foot, then lift and travel through the air and land again on


March 2017 the heel. Feel the deep gratitude associated with the ability to stand and walk. You can also bring mindful awareness to dynamic, aerobic activities. Bringing mindful awareness to emotions. This may be the most important part of your self-care prescription and journaling activity. We tend to believe some emotions are “good” or “OK” while others are “bad” or “not OK.” Emotional intelligence involves honoring whatever emotion is present, whether we like it or dislike it. Emotional health includes awareness and acceptance of whatever emotion we are having and feeling an emotion without wondering if it is OK to feel that emotion. This does not mean we ignore problematic emotions that may need professional counselling, such as depression, anxiety, anger or grief. It means that instead of pushing our emotions away or ignoring or denying them, we hold our emotions close enough to see more clearly into their origin and their message. Accepting them as they are also permits us to see that they are usually impermanent, coming for awhile, changing and maybe going away. Journaling about these

aspects of your emotions can be very satisfying and freeing. Mindfulness of emotions exercise: Begin with an intention to get to know your emotions – actually befriending them; after all, they are a part of you. You can practice mindfulness of emotions as they arise spontaneously during ordinary activity or during a formal time dedicated for emotional awareness. In either case, bring non-judgmental attention to the emotion or emotions. Allow all emotions to simply be there as they are, not pushing away an unpleasant emotion and not grasping onto a pleasant emotion. If you do push away or grasp, just notice this. Can you feel any physical sensations in your body associated with your emotions? Are there thoughts, images or memories associated with your emotions? Is there a mixture of emotions? Can you appreciate that you can observe your emotions arising like events in your wider awareness? Can you recognize that you have emotions but you are not your emotions? Bringing mindful attention to your eating habits, physical activity habits and your emotions is a powerful tool to achieve your lifelong health and fitness goals.

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Use your daily journal to help you bring awareness to eating patterns, food choices and triggers for eating.

Sources and Resources • Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn

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 fam-

ily 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.

Relax the body, quiet the mind and open the heart

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March 2017 | Read this issue and more at www.healthandwellnessmagazine.net |

® MEDICAL FITNESS FACILITY

The Knowledge To Build A

Better Body By Charles Sebastian, Staff Writer

K

evin Balcirak is not playing around when it comes to fitness and health.

For the past 20 years, Balcirak (pronounced Ball-sir-rack) has owned and operated Body Structure in Lexington. While a 5-second Google search will yield a long list of gyms in the Bluegrass, Body Structure among them, Balcirak’s concept is quite different from the rest. “The major difference with us is that our average member is 52 years of age with several issues and we can safely get them started on a routine,” Balcirak said. “The first thing we do when a member signs up is to take them through a safety screening process. Then we talk to them about their goals, which can be very different for everyone.” Some people are looking to lose weight; some need to strengthen; others want to look a certain way; and many have special medical needs. “We help people get to their goals with quality exercise and sound professional support,” Balcirak said.

So how did all this get started?

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2017

“We came to Lexington back in 1994,” Balcirak said. “I was a marketing director for a physical therapy company by day and personal trainer by night. Then in 1997 I developed the concept for Body Structure and ran with it.” The idea behind Body Structure is that people’s lives can be changed through safe exercise in a “MEDICAL FITNESS” setting. “We are so confident in our proven method of safely starting someone on a customized fitness program, we back it up with a guarantee,” Balcirak said. “Who does that in the fitness industry?” The credentialed staff will perform a thorough assessment for each new client and help him or her establish specific goals, all with the idea of giving each person the best possible service. “Eventually, we want people to get back on their own after getting the right information and understanding how to apply it,” said Balcirak. The staff even calls and checks on members when they don’t see them. “Everyone needs some level of accountability,” Balcirak said. “There are so many different obstacles in life, not to mention the natural aging process, that need to be addressed when designing a program. Furthermore, there is a plethora of information out there to sort out, especially if you have been inactive for a period of time and want to limit your chances of getting injured.” While most people can think of a whole host of things they would rather be doing than exercising and things they’d rather be eating than salad, the fact remains exercise and nutrition are of vital importance as we age. Spaces to go to work out abound, as do places to get healthy food. Education on the two components remains sketchy for many people, even in a world where information is fast and prevalent. What may come as a surprise is the affordability of high-end services at Body Structure, with rates starting at $39 and no initia-

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The major difference with us is that our average member is 52 years of age with several issues and we can safely get them started on a routine. — Kevin Balcirak

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tion fees. If your doctor recommends you need to start an exercise program, you may use your FLEX spending or HSA account. Also, in the state of Kentucky you do not need a prescription to see a physical therapist. They offer a free consultation and, if treatment is needed, you can use your insurance. Though Body Structure has done quite well over the past two decades, many Lexingtonians have no idea it exists nor of the full scope of service it offers. “We’ve been located off Richmond Road behind The Chop House for years, but many people are oblivious to our presence,” Balcirak said. The facility has many amenities people look for and appreciate in a workout facility. In addition to good parking and proximity to New Circle Road, Body Structure features an inviting, open lobby, with friendly staff greeting members as they come in. Top-ofthe-line machines and personal trainers and physical therapists at work with various clients and groups make Body Structure a very warm and inviting place. Perhaps the concept of combining fitness and medical care is hard to get across in advertising and branding. It seems when most people are looking to lose a few pounds or join a gym to find a social network, they usually just throw a dart at the Yellow Pages and see what they hit. Body Structure’s approach sets it apart from other local offerings, and so does the team feeling. A number of Balcirak’s employees have worked for him for many years, and that is always a great sign of proper

management and good relations. Dr. John Borders, medical director at Body Structure, has been practicing medicine for nearly four decades. When Balcirak first approached Borders about coming aboard as medical director, he was hoping to add the highest-caliber medical professional to his team. After all his years of practice, Borders was still interested in the best-quality medical care for his patients. He had come to see the general examination as the main tool in understanding a patient’s overall health and wellness. “The general examination, traditionally speaking, is disease focused,” Borders said. “It is aimed fundamentally at detecting illness early. The examination I intend embraces timehonored screening concepts as I strive to better understand the patient’s body and lifestyle. I must come to understand my patient’s unique circumstances, such as risks related to family history and the cumulative choices of a lifetime. The traditional examination, if it stands alone, is of fairly marginal value, particularly without a continuum of care. “I am humbled by my professional limitations,” Borders added. “I find it necessary to partner with colleagues who can best teach, model and mentor my patients in these life skills.” Borders says a high-end commitment to exercise is the best predictor of quality aging. Fewer than 20 percent of adults approach excellence in this regard. By a generous estimation, only 20 percent of adults meet minimum nutritional standards. “Traditional medical education remains largely focused on the vast array of human diseases

For more information: ® MEDICAL FITNESS FACILITY

2600 Gribbin Drive Lexington, KY 40517 859.268.8190 www.bodystructure.com

and their presentations and, to a much lesser degree, their causes,” Borders said. “I have discovered a setting where trustworthy colleagues have inspired my patients to aim higher. These colleagues at Body Structure can provide a tailored, individualized approach to wellness far more effectively than I can provide in the traditional medical environment. Additionally, I can trust those with physical challenges to properly credentialed professionals who can safely incorporate their special needs into a comprehensive recovery and wellness protocol.” A major renovation is currently going on at Body Structure, which means updating, progress, better service and happier people. New machines are being installed, more TVs are being mounted and new decals are adorning select walls. The Wall of Success is complete with pictures of Body Structure’s medical staff, personal trainers and physical therapists. Letters detailing success stories are available for all to read, ensuring everyone knows the process worked for others and will work for you, too. A well-constructed website (bodystructure. com) takes potential members through the Body Structure process. The ultimate goal is the transfer of “the knowledge to build a better body.” For more information about Body Structure, call (859) 268-8190 or visit the Web site.

Letters detailing the success of the process:


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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2017

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March 2017

A race like no other! Don’t go it alone! This event is designed for you and your friends to race together. Event benefits Kentucky CancerLink

Saturday, March 25, 2017 Where: Spindletop, 3414 Iron Works Pike Lexington, KY 40511 Time: 9:00am

Register early to save! $50 03/01–03/20, $60 03/21–03/25

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FO R H E ALT H FO R H AP P I N E S S FO R GOAL S

Upcoming Races

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Event sponsored and organized by:

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5. GOOSE CREEK 5K LOUISVILLE, KY • APRIL 8 6. BOOT, SCOOT & BOOGIE 5K FOR UK AGRICULTURAL EDU. LEXINGTON, KY • APRIL 8 7. UNPLEASANT HILL TRAIL RUNS HARRODSBURG, KY • APRIL 8 8. KICK IT 5K VERSAILLES, KY • APRIL 14

COME RUN WITH Scenic country course passing 40+ Horse Farms Commemorative T-Shirts & Finishers Medals Walkers Welcomed in the Half Marathon Race Day: May 20, 2017 Start Time: 7:00 AM Race Location: Fasig Tipton 2400 Newtown Pike, Lexington, KY 40511 Expo & Health Fair on Friday, May 19th Noon-8pm

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Race benefits Bluegrass Farms Charities www.bgfcky.org


9. THE GREAT PUG RUN 5K LEXINGTON, KY • APRIL 15 10. AUTISM 5K GEORGETOWN GEORGETOWN, KY • APRIL 15 11. WESLEY WADDLE 10K & 5K WILMORE, KY • APRIL 22 12. RK-5K THE TWILIGHT RACE AT ROLEX KENTUCKY LEXINGTON, KY • APRIL 28 13. KENTUCKY DERBY FESTIVAL MARATHON & HALF MARATHON LOUISVILLE, KY • APRIL 29 14. KENTUCKY PROUD DERBY FESTIVAL WINEFEST LOUISVILLE, KY • MAY 3 15. DERBY DAY STAKES AT COLDSTREAM 5K & 10K LEXINGTON, KY • MAY 6 – 7 16. THE GREAT CAKE RACE 5K/1M LEXINGTON, KY • MAY 7 17. WATER TO WINE 5K VINEYARD RUN RICHMOND, KY • MAY 12 18. JOHN'S RUN LOCAL 8K LEXINGTON, KY • MAY 13 19. KENTUCKY ALE HORSE CAPITAL MARATHON & HALF MARATHON LEXINGTON, KY • MAY 20

A Beginner’s Guide to Training for a Half Marathon BUILD ENDURANCE AND PREPARE TO RACE By TaNiqua Ward, M.S., Staff Writer Spring is finally here. It is the perfect time to jump start a running program. The weather will be getting warmer so it is a wonderful time to get outdoors and take a run. Halfmarathon training programs are great for runners who have had a long time off or new runners. It is a reasonable and manageable distance to train for; it is only 13.1 miles. However, it is important to train beforehand so your body can build endurance and you will be prepared for your race. There are tons of training programs for preparing for a half marathon available on the Internet, so it is important

to find one that is individualized to your needs. It takes about 12 weeks to get into half-marathon shape, so look for a plan you want to commit to for an extended period of time. First, decide how many days you want to run. Some training programs require running three days a week, while others require five days. Always keep in mind when you start running you don’t have to run the entire time. If you are a new runner, it is probably best to do intervals of walking and running. This can help you reach your targeted distance without getting too tired early on. Another great thing about half-marathon train-

ing programs is they really fit a healthy, active lifestyle. There are a few days of running, a few days of cross training and rest days in between. It is the perfect combination of physical activity to get you in shape. Everyone has a different goal when training for a half marathon. Many experienced runners want to hit a personal record time. “Goal times are a very individual thing and will depend on the condition of the runner, running conditions on race day, training, proper hydration and experience,” said Bob Baney, owner of Lexington, Ky., Race Rise. “It is hard to say what a good time is. It is really an individual thing.” On the other hand, some novice runners are just happy to complete the half marathon. One of the best things about running is you don’t have to compete against others; you can compete against yourself, trying to go a little farther, a little faster each time you head out. It’s all about being better than you used to be, and for some people, that is a profound accomplishment. Your training program is a roadmap to help you achieve your goals in a healthy way. Your training program will help you build up your time, endurance and distance to help you finish the race. It’s time to the hit the road.

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Hearing versus Understanding By Dr. Brewer, Audiology Associates Too often, the process in which we hear is overlooked. As a hearing care professional, it is crucial for patients to recognize how our ears and brain work in order to understand the process in which we hear vs. how we understand. I have worked with many patients and feel that the most successful have a clear understanding of these differences which provides realistic expectations during the hearing aid process. How do we hear? As sound leaves the source, it travels through the air hitting our outer ear where it is collected and funneled down into the external auditory canal. The sound waves then hit the tympanic membrane (ear drum) causing it to begin vibrating. That vibration causes the malleus, incus and stapes to begin pumping in response. These three

Photo courtesy of Audigy

bones are the smallest bones in our body and make up the ossicular chain. Pumping displaces the fluid within the organ of hearing called the cochlea. The cochlea is lined with thousands of hair cells lined from low frequency to high frequency and everything in between. This is where we get the volume from the sounds we hear. Once the sound enters the cochlea, it is recognized and sent through the auditory nerve to the brain. How do we understand? Once the sound enters the brain, it is up to the brain to assign meaning and create understanding. Our brain is fully responsible for how quickly sound is understood during conversation. The pathway is very in-depth but our brain knows just what to do. Why does this difference matter? While hearing and understanding have a strong relationship, they

take place in very separate areas of the head. Hearing aids can help provide volume to individuals who have damage to their cochlea. This can increase the ability to understand because more information is being sent to the brain. With that being said, the brain must be able to keep up with the signals it is receiving in order to process that information and understand. When hearing loss is present, the processing speed of the brain can be negatively affected. It can begin to slow down over time which is often when patients begin to recognize there is an issue. While I mentioned that volume can help provide more information to the brain in hopes that more information is understood, hearing aids cannot fix understanding. This process is very similar to muscle atrophy – “if you don’t use it, you lose it”. In order to prevent this from occurring, or at least slow down further progression, hearing aids are the answer. By providing your ears and brain with as much information as possible keeps that pathway as strong as we can make it.

Realistic Expectations It is important to be very realistic in the outcome of what the hearing aids are capable of. With more information regarding hearing and understanding, my hope is that patients are more aware of what is possible with the advanced technology. Expectations can make or break a hearing aid experience! Should you have further questions regarding this process or the difference between hearing and understanding, please contact a hearing healthcare professional. About the Author Dr. Brewer completed her Doctor of Audiology degree at the University of Louisville’s School of Medicine and her undergraduate degree in Speech Pathology and Audiology at Miami University in Oxford, OH. She is licensed by the state of Kentucky as an audiologist and hearing instrument specialist. She is also a member of the American Academy of Audiology, Academy of Doctors of Audiology, Kentucky Academy of Audiology and American Speech-Language-Hearing Association.   Dr. Brewer specializes in diagnostic audiologic evaluation as well as hearing aid services, including selection, fitting, and follow-up care. Her passion is to provide her patients with the most appropriate form of treatment for their hearing health care.

It is crucial for patients to recognize how our ears and brain work in order to understand the process in which we hear vs. how we understand.


COGNITIVE DECLINE Those with untreated hearing loss experience A 30%–40% GREATER DECLINE in thinking abilities compared to those without hearing loss.

TINNITUS PEOPLE WITH TINNITUS 90% OF ALSO HAVE HEARING LOSS. Tinnitus affects 1 in 5 people. Tinnitus can be caused by hearing loss, an ear injury, or a circulatory system disorder.

VISION HELPS YOU IDENTIFY WHERE A SOUND IS COMING FROM. If you have vision and hearing loss, your ability to target sound location is compromised. The amplification from hearing aids helps compensate for the vision loss.

SAFETY/BALANCE

HEART HEALTH

PEOPLE WITH MILD HEARING LOSS (25 dB) ARE

HYPERTENSION

THERE IS A SIGNIFICANT ASSOCIATION BETWEEN HIGH BLOOD PRESSURE AND UNTREATED HEARING LOSS. Hypertension can be an accelerating factor of hearing loss in older adults.

THE INNER EAR IS EXTREMELY SENSITIVE TO BLOOD FLOW.

TOTAL-BODY

HEALTH

BEGINS WITH

TIMES

3

more likely to have a history of falling. Every additional 10 decibels of hearing loss increases the chances of falling by 1.4.

EYE HEALTH

Studies show that a healthy cardiovascular system — a person’s heart, arteries, and veins — has a positive effect on hearing. Inadequate blood flow and trauma to the blood vessels of the inner ear can contribute to hearing loss.

SMOKING

BETTER HEARING

CURRENT SMOKERS HAVE A 70% HIGHER RISK OF HAVING HEARING LOSS THAN NONSMOKERS.

HEALTH

DIABETES

HEARING LOSS IS TWICE AS COMMON IN PEOPLE WITH DIABETES COMPARED TO THOSE WITHOUT.

OBESITY

Adults whose blood glucose is higher than normal but not high enough for a diabetes diagnosis have a 30% higher rate of hearing loss compared to those with normal blood sugar.

HIGHER BODY MASS INDEX (BMI) AND LARGER WAIST CIRCUMFERENCE ARE ASSOCIATED WITH INCREASED RISK OF HEARING LOSS IN WOMEN.

OTOTOXICITY

OSTEOPOROSIS A study linked osteoporosis and hearing loss, theorizing that demineralization of the three middle-ear bones may contribute to a conductive hearing impairment. 259 Soutland Dr • Lexington 859.277.0491

THERE ARE MORE THAN 200 MEDICATIONS ON THE MARKET TODAY THAT ARE KNOWN TO CAUSE HEARING LOSS (TOXIC TO THE EARS). The list of known ototoxic drugs includes: • Aspirin • Some anticancer drugs • Quinine • Some anesthetics • Water pills • Environmental chemicals • Certain antibiotics like carbon monoxide, hexane, and mercury

Sources: The National Institutes of Health (NIH) | National Institute on Deafness and Other Communication Disorders (NIDC) | National Council on Aging (NCOA) | Sergei Kochkin, Ph.D. The Impact of Treated Hearing Loss on Quality of Life - Better Hearing Institute, Washington, D.C. Retrieved from: www.betterhearing.org/hearingpedia. Frank Lin, M.D. (2014 January 22) Hearing Loss Linked to Accelerated Brain Tissue Loss. Johns Hopkins Medicine News Release. | Ha-Sheng Li-Korotky, Au.D., Ph.D., M.D. (2012) Age-Related Hearing Loss: Quality of Care for Quality of Life. The Gerontologist, Volume 52, Issue 2: 265-271 | Karen J. Cruickshanks, Ph.D.; Ronald Klein, M.D.; Barbara E. K. Klein, M.D.; Terry L. Wiley, Ph.D.; David M. Nondahl, M.S.; Ted S. Tweed, M.S. (1998) Cigarette Smoking and Hearing Loss: The Epidemiology of Hearing Loss Study. JAMA. 998;279(21):1715-1719. doi:10.1001/jama.279.21.1715 | Hull RH, Kerschen SR. (2010) The influence of cardiovascular health on peripheral and central auditory function in adults: a research review. Am J Audiol. 2010 Jun;19(1):9-16. doi: 10.1044/1059-0889(2010/08-0040). | De Moraes Marchiori LL, de Almeida Rego Filho E, Matsuo T (2006) | Hypertension As a Factor Associated with Hearing Loss. Braz J Otorhinolaryngol. Jul-Aug;72(4):533-40. Babich M., Hoffmeister D. & Doughty, A. (2009). Osteoporosis and Conductive Hearing Loss: A Novel Model of Clinical Correlation. Retrieved from: PHILICA.COM Article number 148. | American Tinnitus Association, ATA.org | www.mayoclinic.com/health/tinnitus/DS00365 © 2016 Audigy Group LLC. All rights reserved. 81705-820 2/15 POST3101-01-EE-AY

www.AGXhearing.com


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March 2017

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1175 Alysheba Way, Lexington KY 859.278.5007 | fpalex.com

Check With Your Doctor Before Starting an Exercise Program By Whitney Adams, APRN Family Practice Associates of Lexington, P.S.C. You hear it all the time: “Before beginning any exercise program,

see your doctor.” It’s good advice, especially if you’ve been sedentary and are now determined to get back into shape. It is important to consult a physician about your current state of health so you can be aware of possible limitations or problems that could arise while you’re working out. People who have heart trouble (including prior heart attack or family history of heart disease), a heart murmur and/or arthritis are strongly urged to seek the advice of their physician before becoming physically active. If you have a chronic medical condition such as diabetes or high blood pressure or risk factors such as smoking or being more than 20 pounds overweight, you need to get the go-ahead from your doctor. Other people specifically directed to get medical clearance include men aged 45 and older and women aged 55 and older. A thorough check-up with your doctor will help you decide which exercises will benefit you most. Your doctor may recommend a stress test to determine your heart health. When your doctor records your base weight, blood pressure, heart rate and other measurements, you’ll have something you can use to track your progress and

see how much you improve over time. The Physical Activity Readiness Questionnaire or PAR-Q from the Canadian Society for Exercise Physiology is one way to determine if you can start increasing your activity level. It can help rule out underlying health concerns that could worsen with exercise. It consists of seven questions that you answer with either a “yes” or “no”: 1. Has your doctor ever said you have a heart condition and should only do physical activity recommended by a doctor? 2. Do you feel pain in your chest when you do physical activity? 3. In the past month, have you had chest pain when you were not doing physical activity? 4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem (back, knee, hip) that could be worsened by a change physical activity? 6. Are you currently taking medications for your blood pressure or a heart condition? 7. Do you know any other reason you should not do physical activity? If you answered “yes” to one or more of these questions, check with your doctor and get cleared for exercise before you start. You may be able to do any activity you want,

as long as you start slowly and build up gradually. Set a goal of exercising for 30 minutes five times per week. You may have some limitations an experienced personal trainer can help you adapt to. Talk to your doctor about the kinds of activities you want to participate in and ask about intensity, duration and frequency. Once you start your program, report any problems, such as chest pain, dizziness or shortness of breath, to your doctor so he or she can help you adjust your routine accordingly.

About the Author Whitney Adams is originally from Mt. Olivet, Ky. She is married with two children and enjoys reading and cooking. Whitney received her bachelor’s degree in Nursing (RN) in 2000 from Eastern Kentucky University and has experience in a variety of nursing roles, including cardiology and pulmonary. She graduated from EKU in May 2016 with a master’s degree in nursing and is board certified as a Family Nurse Practitioner. Whitney’s interests include women’s health as well as general adult and pediatric medicine. She joined Family Practice Associates of Lexington in September 2016.


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March 2017 | Read this issue and more at www.healthandwellnessmagazine.net |

MARCH 2017

at noon. Evening meetings held on 1stWednesday 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 859-2771040 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.

Al-Anon

Free support group for anyone affected by someone else’s drinking. Local meetings and information at www.LexingtonAl-Anon.org or call 859.277.1877.

Mondays

Free Yoga Classes for Vets, Servicemembers and their Family Members

Tuesdays

Every Monday from 9:30am–10:30am at Ageless Yoga Studio, 611 Winchester Rd., Suite 200. 859-303-6225. Preregister online at agelessyogastudio. com. Click “class” tab to sign up now! Email info@agelessyogastudio.com for more info.

Community Flow

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

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

@healthykentucky

RENT THIS CABIN

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

Tuesdays & Thursdays

Free "How to Stay Young" Class

Ongoing

Mondays & Wednesdays

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.

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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

Tuesdays

Swing Lessons Every Tuesday, starting September 30: 8pm–10pm at Tates Creek Recreation Center, 1400 Gainesway Dr. $5.00 per person per lesson. Call for more information: Glenn and Rosalee Kelley 859233-9947; 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

Saturdays thru March 25 Lexington Farmer’s Market Every Saturday at Cheapside Park visit the Lexington Farmers’ Market! You can purchase herbs and spices, honey, beeswax, candles, body care products, organic products, eggs, meats and fresh, seasonal produce. 8am-1pm.

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 859-335-0419. 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!

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.

Tuesdays & Saturdays

Wednesdays

Call or visit website for reservations.

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

(thru March 28)

Mindfulness and Relaxation for Health

Let an experienced guide take you on a walking tour of Keeneland Race Course. Explore the paddock and grandstand while enjoying the morning workouts. Rain or shine. Wear appropriate shoes for wallking. Advance ticket purchase online (www.keeneland. com ) suggested as tours limited to 30 people. 8:30am–9:30am. Admission $8. Children 12 and under free.

Relax the body, quiet the mind, open the heart. 6:30-8:00 PM (arrive at 6 to relax before class). No prior experience of yoga or meditation required. 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. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at http://www.mindbodystudio. org/?page_id=1055

Keeneland Guided Tours

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 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. 877-865-8787. www.lupusmidsouth.org

2nd Tuesdays

PFLAG Support for LGBTs and Families We are a support group of family members and allies united with LGBTQ* individuals. Our meetings provide a safe, confidential space where you can feel respected and accepted wherever you are in your journey or family struggle. Monthly speakers help us to broaden our understanding of these issues in our families and in society. Lexington meetings are held the 2nd Tuesday of each month, 6:30 at St. Michael’s Episcopal Church, 2025 Bellefonte Drive. Frankfort chapter meets the 3rd Monday of the month, 5:30 at the Unitarian Community, 316 Wilkinson

Thursdays

Mindfulness-Based Stress Reduction (MBSR) Thursday March 9th orientation then 8 week series March 16th - May 4th . The “gold standard” mindfulness program. Learn to promote resilience, prevent burnout, cultivate compassion and manage stress-related chronic conditions. Instructor: John A. Patterson MD, MSPH, FAAFP. Mind Body Studio 517 Southland Drive, Lexington, KY 859-373-0033. Full details at www. mindbodystudio.org/?page_id=1262 UK Wellness Program offers deep discount for UK employees, retirees and spouses.

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-

EVENTS Continued on p.29


For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2017

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ONGOING EVENTS Bluegrass Ovarian Cancer Support Exists to assist Central Kentucky women and their loved ones during diagnosis, treatment and survival of ovarian and other gynecological cancers. Come meet with us the third Wednesday of every month at 6:30pm at Joseph Beth Booksellers, Bronte Bistro Cafe meeting room.

of each month at Word of Hope Lutheran Church, located at the corner of Man O’War and Armstrong Mill Road.  Meetings begin at 4:30. For questions, please contact Charlotte Wong, Education Coordinator, Kentucky Organ Donor Affiliates Lexington office at (859) 278-3492 or toll free (800) 525-3456.

munity referral to victims of sexual assault as well as family members and friends. Volunteers at BRCC have the unique opportunity to provide valuable direct services to those impacted by sexual assault. Volunteer opportunities: Crisis Line Volunteer, Medical/Legal Advocate. For more information, please call: (859) 253-2615.

Perinatal Loss Grief Group

Center For Women’s Health Center Classes

Stop Smoking Class Series

First Tuesday of the month, 7pm, Center for Grief and Education. A group for parents who have experienced loss due to miscarriage, stillbirth or infant death. Contact Debbie Mueller at (859) 260-6904 for more information.

Compassionate Friends Support Group A support group for parents, siblings, or grandparents who have lost a child regardless of the child’s age or length of time that has passed since that day. The meeting is the 1st Tuesday of every month 6:30pm–8:30pm at Hospice of the Bluegrass, 2312 Alexandria Drive, Lexington. Also meets the 1st Tuesday of every month 7pm-9pm at Hospice East, 417 Shoppers Drive, Winchester. Doors open one-half hour before meeting times to provide the opportunity to visit with old friends and acknowledge new ones.

Spouse Loss Support Group Tuesdays 6-7:30pm. Hospice of the Bluegrass. A five-week support group for individuals who have experienced the loss of a spouse or significant other. Contact Lexington office at (859) 277-2700 for more information or to register.

Coping After Loss First Wednesday of the month, 5:30-7pm, Center for Grief and Education. A brief educational program offering an introduction to grief information and hospice bereavement services. Contact the Lexington office at (859) 277-2700 for more information or to register.

Free Transportation to Cancer Screening Fayette County residents can receive free transportation through HealthLink Transit, a partnership between Kentucky Pink Connection & the Lexington--Fayette Urban County Government. Transportation provided by taxi or gas cards to cancer screening. Call (859) 309-1700 to arrange a ride.

2nd Chance Ambassadors Lexington: a support/volunteer group comprised of organ transplantation recipients, donor family members, those on the waiting list and community members interested in transplantation meets the 3rd Sunday

Held at Frankfort Regional Medical Call Mediline at 502-226-1655 or toll-free 800-242-5662 to register or for more information. Classes include: • Prepared Childbirth • Baby Care For The Early Weeks • Breast Feeding Basics • “That’s My Baby” • Sibling Classes

Cancer Classes The American Cancer Society offers women undergoing cancer treatments the opportunity to attend the Look Good...Feel Better workshop. This free workshop helps women deal with the appearance-related side-effects of cancer treatment in a private setting. Each participant receives a complimentary custom cosmetic kit. The American Cancer Society offers Prostate Cancer Educational and Support Classes called Man to Man for men with prostate cancer. This is an educational and networking program that provides information about prostate cancer and treatments options. For more information about these classes, please call Kristy Young at 859260-8285. For cancer information 24 hours a day, please call 1-800-ACS-2345 or go to www.cancer.org.

Survivors of Suicide First & third Tuesday of the month, 6-7:30pm, Center for Grief and Education. For adults affected by the loss of someone by suicide. Contact the Lexington office at (859) 2772700 for more information or to register.

Bosom Buddies A support group designed to meet the ongoing needs of women with breast cancer. The purpose of Bosom Buddies is to create a safe and comfortable environment in which women diagnosed with breast cancer can receive information and emotional support during and after treatment. Meets are the third Thursday of every month 6:00pm at the Frankfort Regional Hospital: Frankfort Medical Pavilion, Conference Room C. 279 King’s Daughters Drive, Frankfort, KY.

BRCC Volunteer Opportunities The Bluegrass Rape Crisis Center provides a 24-hour crisis line, hospital and court advocacy, crisis intervention counseling, longterm therapy, and information and com-

5:30-6:30, weekly until April 17. Tates Creek Library, 3628 Walden Dr. Based on the Cooper-Clayton method. $10/week for 10 weeks covers the cost of nicotine replacement. Call 288-2457.

GrassRoots Yoga Classes Chair yoga: 10:30–11:30am Tuesday and Thursday. Hatha Vinyasa Flow: 5:30–6:30pm Thursday. Yoga Basics for Stress Relief: 5:30–6:30pm Friday. Partial proceeds from all yoga classes benefit the Latitude Artist Community for adults considered to have disabilities. All instructors certified through Yoga Alliance. For more information, visit www.grassrootsyoga.org.

ANAD Overcoming Eating Disorders Support Group Free support group for people who want to improve their relationship with food and body image. Safe, comfortable place. Facilitated by Megan Roop, RYT, supervised by Tina Thompson, MS, RD, LD, Bluegrass Nutrition Counseling, sponsored by ANAD. Introduction meeting on October 3 from 7:15-8:30pm at Bliss Wellness Center, 2416 Sir Barton Way, Ste 125. 8 week session Oct 17-Dec 5 from 7:15-8:30pm. Contact Megan Roop 561-779-0290 for details.

Diabetes CHATS Nathaniel Mission Health Clinic CHAT: 1109 Versailles Road, Suite 400 from 4pm to 5:15pm the 4th Tuesday of each month. The Refuge Clinic: New Location, 2349 Richmond Road-Suite 220, Lexington, KY, 40502. 859225-4325. Free. Sponsored by the LexingtonFayette Co. Health Dept and UK Healthcare.

Free Cardio Classes 9-10am. Every Saturday morning in the month of February at Body Structure Medical Fitness Facility, 2600 Gribbin Drive, Lexington. This class will increase your heart rate and respiration while using large muscle groups repetitively and rhythmically to create a great workout. (859) 268-8190.

Taoist Tai Chi Society We offer classes in Louisville and Lexington. All classes are led by nationally accredited volunteer instructors in a friendly and helpful environment. The meditative movements of taijiquan can reduce tension, increase flexibility and strength, and improve circu-

lation and balance. To contact us, phone 502.614.6424 or e-mail kentucky@taoist.org.

Consumer Support Groups (Individuals with a Mental Illness) Every Sunday, 869 Sparta Court, Lexington. 2:30-4:00pm. 859-309-2856 for more info. NAMI Lexington is a local affiliate of NAMI, the “National Alliance on Mental Illness”  we provide numerous support groups and recovery programs for families and Individuals living with mental illness.

Yoga • Meditation • Stress Reduction The Yoga Health & Therapy Center offers daytime and evening Yoga classes with slow stretch, breathing awareness and relaxation training. Small classes provide personalized instruction. New yoga students receive a series discount. Meditation classes and ongoing group practice sessions available for all levels. Stress-Reduction classes based on Yoga principles and practical skills also offered. Free parking provided for most classes. For information, please call 859-254-9529 or visit www.yogahealthcenter.org.

Monthly Reiki Classes Turn your hands into healing hands! Reiki is Universal Life Force Energy Learn to improve your mind, body, and spirit! Classes taught by Robert N.Fueston, Reiki Master/Teacher and Acupuncturist, 17 years of experience and Member of The Reiki Alliance. Approved for Continuing Education hours (CE hours) for Massage Therapist. CE’s for nurses pending. Register online at www. robertfueston.com. 859-595-2164.

Ongoing Journey Circle This circle meets the 4th Sunday of every month and is for those who are experienced in the practice of journeying OR are interested in learning more about this ancient spiritual practice. Join us every month as we will be journeying on different topics that will be discussed at time of circle. Please feel free to bring drums, rattles etc. Questions or need directions or have questions? Please feel free to email/call me: 859-492-2109,info@jennifershawcoaching.com

Overeaters Anonymous Overeaters Anonymous (OA) is not a diet club. We do not count calories or have scales at meetings. OA is based on the 12 steps of Alcoholics Anonymous. There are no dues or fees. OA is self-supporting through member contributions. The only requirement for membership is the desire to stop eating compulsively. Please go to oalexingtonky. org for meeting dates and times. OR are interested in learning more about this ancie


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March 2017 | Read this issue and more at www.healthandwellnessmagazine.net |

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Eating well-timed food and snacks can give the body fuel it needs to burn fat.

What to Eat

Before a Workout Keep it small, keep it simple By Harleena Singh, Staff Writer Your body builds muscles and recovers all through the day, not just at the gym. So eating welltimed food and snacks can give the body fuel it needs to burn fat, build muscle and recover as best it can. If your workout will last longer than an hour and you prefer eating before a workout, it is best to grab a snack about 45 to 60 minutes in advance and keep it small. Usually, your pre-workout meal should consist of protein, dietary fat and carbohydrates. For protein, a moderate amount of meat or

dairy can work because they contain branched chain amino acids (BCAA), which help decrease protein breakdown during and after your workout and increase the rate of protein synthesis. Fat takes the longest time to digest, so the preworkout meal should be low in fat. Stay away from oils and fatty meats. Low glycemic carbohydrates can fill up the glycogen stores to help you power through your workout and create an anabolic effect. Some people can eat a full meal an hour before a workout, while oth-

ers prefer to eat three to four hours before. You need to experiment with the timings to suit your needs. For a 180-pound man, a meal of around 500 calories eaten two to three hours before a workout should suffice. For muscle building, a preworkout protein shake combined with a larger pre-workout meal can help. For overall performance for an intense athletic event, add more carbs. Here are some options: • Turkey wrap with veggies (you can add carbs as required) • Oatmeal with whey protein mixed in (good for those with a sensitive stomach) • 6 ounces of grilled chicken with yam and asparagus • Two egg whites, two whole eggs, onions, peppers, low-fat cheese and grapefruit or oatmeal Oats are full of fiber, which means they slowly release carbs into your bloodstream. They also contain B vitamins, which help convert carbs into energy. Eat one cup of oatmeal at least 30 minutes before you start exercising.

Bananas are great, too, because they are loaded with digestible carbs and packed with potassium, which helps muscle function. Starting your day eating a banana with half a cup of Greek yogurt and then hitting the gym after 30 minutes takes care of your body’s need for protein and carbs. Smoothies make a wholesome snack. Use a favorite sliced fruit, a cup of Greek yogurt and some granola for a thicker consistency. Chickpeas with a dash of lemon juice will give you enough protein, carbs and fiber – just quarter cup is sufficient. Other healthy options include dried fruit, egg whites and whole grain toast. If you can’t find time for a meal or snack, a sports drink with 5 grams of BCAA can help boost energy levels and protect against muscle breakdown. Be sure to drink plenty of water – at least 16 or more ounces – before, during and after your workout.


For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2017

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EVENTS continued from page 26 9:00 PM. You may drop-in to any class- this is not a series. 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

March 7

Eat, Move, Lose Weight Support Group 12 – 1 pm, Lexington-Fayette Co. Health Department PH Clinic 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 or to pre-register, call 288-2446.

March 9

Heroes in Disaster Join us for our 2nd Thursday Program at the Bluegrass Heritage Museum as Terry Foody, from the Kentucky Humanities Council, presents  "Heroes in Disaster:  The 1833 Lexington Cholera Epidemic in Lexington, Kentucky, with Lessons for Today". In

1833, cholera killed one-tenth of Lexington's population in just a few weeks. Foody will examine the devastation in Lexington from many angles: environmental, commercial, social and medical. All Programs take place at the Bluegrass Heritage Museum, 217 South Main Street, Winchester, KY and are free to the public. The building is handicapped accessible. Doors open at 6:00PM and the program begins at 6:30PM. Refreshments will be served. Call 859-745-1358 for information.

March 13

Diabetes Support Group 9-10 am, Senior Citizens Center, 195 Life Lane (behind Southland Christian Church on Richmond Road). Free. Sponsored by the Lexington-Fayette Co. Health Dept. For more information, call (859) 288-2446.

March 25

Shopping Event Stop by Hartland Hills, 1005 Tanbark Dr Lexington KY to shop: Mary Kay, Tastefully Simple, Pink Zebra, LuLa Roe, Nerium, Young Living, Hands of Love (crochet), ASEA , Premier Designs Jewelry,

Auntie Myrnas, LipSense, Short Stuff Gifts, Sterling Silver Jewelry.

March 28

Health Chats about Diabetes 4-5 pm, Nathaniel Mission, 1109 Versailles Rd, Suite 400. Free. Sponsored by the Lexington-Fayette Co. Health Dept.. For more information, call (859) 288-2446.

Send us your event listings If you are hosting a health-related event that is free to the public, list it here for FREE! (Events that are not free to the public can be posted in our calendar for $35). E-mail your event date, location, description and contact information: brian@rockpointpublishing.com

March 28 MaterniTEA

6:30 - 7:45 PM, Baby Moon, 2891 Richmond Rd., Lexington. FREE information session to learn how to navigate the 9 months of pregnancy and beyond. Visit http://www.babymoonlex.com/ to register.

March 30

Health and Wellness Fair 11-12:30, Bourbon County Senior Citizens Center, 11 Legion Rd, Paris. For more information, call 859-987-7453.

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FAMILY VISION

–COLUMN PROVIDED BY–

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

Hidden Vision Disabilities Can Cause Reading Problems by Dr. Rick Graebe, FCOVD Family Eyecare Associates and Vision Therapy Visual efficiency is more than 20/20 vision, and there is much more to reading problems than dyslexia or ADHD. About 85 percent of schooling is visual-based. About 75 percent of children with reading difficulties actually have a problem with their two eyes working together properly, such as binocular vision deficiencies. A binocular vision impairment is any visual condition wherein binocular visual skills are inadequately developed. Binocular vision impairments often result in partial or total loss of stereoscopic vision and binocular depth perception. They are fairly common; at least 12 percent of the population has some type of problem with binocular vision. The difference between eyesight and vision can be like a foreign language. When a child can see but not understand writing, every word seems to be written in a foreign language. It takes so much effort to decipher it that the child gives up eventually. Vision is our dominant sense; 70 percent of the information that comes into the brain is visual. Visual efficiency involves tracking, converging and pointing. Tracking is what happens when the mind turns words into images. Convergence is the crossing of the two eyes to see things up close for reading, and it requires the

lens to work harder. Pointing refers to the eyes’ position in looking at something. Within the center of the retina is a BB-sized structure called the macula that is used for tracking and pointing. The macula needs to be laser sharp for seeing details to efficiently identify individual letters. If too much effort is required and the macula gets off track, the reader can miss things on the page. This can also cause other symptoms such as headaches and fatigue. Vision skills are initially learned through interacting in the world, just as other forms of natural learning, such as walking, are learned. When there are no vision problems, everything goes smoothly. But when there are hidden vision problems, the real world is not providing enough information for the necessary feedback for the brain to learn. Without feedback, the brain doesn’t learn, so neural pathways do not form; in other cases, the neural pathways are damaged. It is never too late to train the brain to make new neural pathways if one puts in the effort. And this effort comes through new stimuli and feedback. Eye therapy sessions can help numerous people with all types of vision problems, including children with reading difficulties. Therapy sessions are highly customized for each patient and can include goggles that show how the eye moves when

About 75 percent of children with reading difficulties actually have a problem with their two eyes working together properly. reading and gauge reading level; virtual reality machines; prisms; special lenses; flashing lights; computerized learning; balls; trampolines; and more. There is usually a three-year jump in skill level within 30 weeks of therapy. Patients labeled ADHD had those symptoms eliminated after undergoing therapy to correct reading problems. Even dyslexia symptoms can be alleviated with therapy, and prism therapy has helped wheelchair bound patients walk with more stability.

Is your child living up to his or her potential? When performance doesn’t match potential and effort, tests can pick up hidden disabilities. 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.


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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2017

• Work out with a buddy who can help get you into the routine. • Consider using an app or wearable tracking device like a FitBit to measure your progress. If you still have difficulty getting started on your own, consider hiring a certified personal trainer who can provide guidance, support and accountability in both the type and pace of your exercise program plan. Whatever exercise and options you choose, commit yourself to establishing exercise as a habit and regular daily routine. Exercise is very good medicine for both physical and brain health.

Physical Exercise Benefits Brain Health Enhance neural efficiency with moderate activity

By Dr. Tom Miller, Staff Writer Researchers at the University of Maryland have found adults with mild cognitive impairment improved their brain function by adding exercise for brain fitness. Dr. Carson Smith, a professor in the department of kinesiology at the University of Maryland School of Public Health in College Park, said, “We found that after 12 weeks of being on a moderate exercise program, study participants improved their neural efficiency.” Physical exercise recommendations for adults call for 150 minutes of exercise spread out over a week. Activity should cause perspiration and raise the heart rate. For this study, two groups of physically inactive adults were selected. One group was diagnosed with mild cognitive impairment and were therefore at risk for Alzheimer’s disease. The other group had no measured cognitive impairment. Both groups engaged in moderately intense treadmill walking that was supervised by a personal trainer for 12 weeks. Both before and after the intervention, researchers used functional MRIs to measure brain activation. Brain scans taken after the 12-week exercise intervention showed enhanced neural efficiency in several areas of the brain typically affected by Alzheimer’s disease. In addition, the study’s subjects improved their cardiovascular fitness by about 10 percent, providing physical benefit. Physical exercise is a trigger for thinking and memory functions through both direct and indirect means. The benefits of exercise come

directly from its ability to reduce insulin resistance and inflammation and to stimulate the release of growth factors, including chemicals that affect the health of brain cells. Indirectly, exercise improves mood and sleep and reduces stress and anxiety. Several research studies have suggested certain regions of the brain that control thinking and memory are vulnerable to cognitive impairment. With inactivity and a sedentary lifestyle, these brain areas frequently cause or contribute to cognitive impairment. These areas include the prefrontal cortex and medial temporal cortex. With physical inactivity, adults tend to experience some cognitive impairment realized as memory loss. While clinician researchers are not sure which type of exercise is best, almost all of the research studies have found walking to be beneficial for memory gain. The results indicate there was measurable memory improvement with regular exercise. When study participants walked briskly for one hour twice a week, significant improvement in memory function occurred. That 120 minutes of moderate-intensity exercise a week made a difference in measured memory function. If the guideline recommendation of a total of 150 minutes a week of moderate physical activity seems unachievable, start with a few minutes a day and increase the amount of exercise by five or 10 minutes every week until you reach the recommended goal. If you don’t want to walk, consider other moderate-intensity exercises, such as swimming, stair climbing, tennis, squash, pickleball or dancing. Don’t

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Sources and Resources Smith, J.C., Nielson, K.A., Antuono, P., et al. Semantic memory functional MRI and cognitive function after exercise intervention in mild cognitive impairment. Journal of Alzheimer’s disease. June 26, 2013; 37(1):197-215. doi: 10.3233/JAD130467

forget household activities, such as intense gardening, raking leaves or anything that gets the heart pumping so much that you break out in a light sweat, count as well. Some individuals say they just can’t get started. If you are one of them, give these options serious consideration: • Join a fitness center.

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.

Chiropractic Pain and Injury Center

Pain relief now! Health for a lifetime. Chiropractic Care, Nutritional Counseling, Corrective Exercise and Spinal Posture Screenings

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

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

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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

Planning For Retirement by Kim Wade, Community Relations Director, Milward Funeral Directors Whether you are a boomer or the child of a boomer, you may have started talking about the next 10, 20 or even 30 years and planning for the retirement years. If you have already had the retirement conversation and started planning, congrats, you are doing yourself and your family a favor by considering and possibly making decisions on the many choices you have available to you. If you haven’t, don’t worry, you aren’t alone. I highly encourage you to start learning about, thinking about and discussing your future retirement with your family so they aren’t left in the dark and wondering what mom or dad prefers. Finding a way to start talking with loved ones about retirement and the future is the difficult part. So here are a few topics to start with: Retirement Age Just because you can retire at 65, doesn’t mean you have to, or want to do so. Many people choose to work beyond retirement, not because they need to, but simply because it is a passion. If you enjoy working, then you should continue doing so. Perhaps consider cutting back your days so you can pursue other activities you enjoy or always wanted to do. If you are ready to throw in the towel and can afford to do so by all means retire and enjoy life.

Finances If you are going to retire, you certainly need to know how you will cover your expenses. No matter how old you are, it is certainly a good idea to meet with a professional who can help you get your financial affairs in order.

the “have to” list. That is if your goal is to ease the burden on your family. There are literally over 100 decisions that need to be made at the time of a person’s death. Planning in advance is simply a responsible thing to do and one your children will greatly appreciate. Whether you pay for the funeral/ life celebration now or through life insurance, specifying what you want done with your remains (buried or cremated) and where you want them placed; as well as, how you’d like your life celebrated allows your family more time to grieve their loss at the time of your death.

Activities Retirement does not have to be the equivalent to sitting in front of the television for all these years. It can be, if you want, but it can also be filled with a lot of enjoyment with friends and family. It could include traveling, volunteering, reading or quilting, exercising, caring for grandchildren, attending spiritual activities, cooking and so much more. The choice is Healthcare Will your children or home health yours. Enjoy life to its fullest. As you are taking time to enjoy care take care of you in your home or life, learn about the resources that theirs? Is it time to downsize so you can live in your own home for longer? are available to you and your family Or, if necessary, do you have a specif- for your retirement. The need for resources for senior varies widely ic independent senior living or nursdepending upon how independent or ing home you’d prefer to live? Look co-dependent an individual is during around you. Senior living facilities are popping up all over town. Similar their senior years. The Lexington community offers to the drug store boom, the need for a spectrum of services to seniors. In senior living facilities is greater than fact, there seems to be more senior ever. If you haven’t, now is a great services than ever before as our comtime to schedule a tour so you can find facilities you prefer if you should need to get more personalized care. Legal Affairs Have you written a will, set up a trust or need to deal with other legal affairs? If not, when you die, your family is likely to spend a lot of time and money in probate court dealing with these legal and financial affairs. Take time now to finalize your legal affairs. You can always make changes.

Funeral/Life Celebration While no one really likes to plan for death, it is one of those things on

munity prepares for an increased demand from boomers who have or about to enter their retirement years along with their parents who are living longer than previous generations. One such resources that you may want to consider are Senior Information Fairs. One such information fair will be held at Milward Funeral Directors, 1509 Trent Boulevard on Thursday, April 20 from 10am – 2pm. The Senior Information Fair is hosted by Milward Funeral Directors and The Willows at Hamburg. Guests will have an opportunity to talk to many vendors about Financial Planning, Legal Issues, Estate Planning, Funeral Pre-Planning, Senior Activities and Transportation and Senior Living Communities. It’s essentially a one-stop location for gathering a lot of information. Lunch will be provided at no charge or obligation. Door Prizes will be given away. To R.S.V.P., please call 859-272-3414 before April 19. 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.

Finding a way to start talking with loved ones about retirement and the future is the difficult part.


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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2017

Working with a Personal Trainer Reach your goals with encouragement from an expert By Jamie Lober, Staff Writer Celebrities aren’t the only ones who can utilize the expertise of personal trainers. Whether you are a beginner or advanced when it comes to fitness, there are definite advantages of seeking guidance from a personal trainer. It is even more affordable than you probably believe. The Lexington Athletic Club lists 10 reasons for hiring a personal trainer, including motivation, consistency, safety, individualized instruction, effective workouts, supervision, sports-specific training, injury rehabilitation, special needs training and ego boosting. The club found when people make appointments with personal trainers and keep them, there is an accountability factor. Trainees will also have fewer questions about how to use exercise equipment properly. The personal

trainer observes, assists and corrects when necessary. The program is tailored just for you, so no two programs will be identical. Lexington Athletic Club also found research confirms individuals with health challenges such as diabetes, asthma, osteoporosis or heart disease benefit greatly from regular physical activity, though those conditions can make exercising safely a challenge. A personal trainer takes those special needs into consideration. As you set realistic goals for yourself and meet them, it can be exciting to add new challenges to your list and have a partner in figuring out how to reach your goals. The trainer should find out what you want to do and help you make a practical plan to achieve your goals. “Some people want weight

loss; some just want to get healthy or tone up,” said Melissa Miller of Transformation Personal Training. “Some athletes are training for bodybuilding, fitness or powerlifting competitions. Your older population is working on balance and stability. With a personal trainer, all of your workouts are going to be designed with the goals that you have in mind.” It is best to choose a trainer who has a lot of experience and can help you exercise safely. “One of the most important things is that you will always be doing the exercise properly and effectively,” said Miller. A personal trainer will make sure your form is correct and thus ensure your safety so you don’t hurt your back or knees. The more you tell the trainer about yourself, the better he or she can serve you. “If you have any physical limitations or injuries, surgeries or medications you take it, is important to tell your trainer,” Miller said. Feeling responsible for showing up at the workouts can make a difference as well. “If you have someone that you are accountable to, you will reach your goals a lot quicker and stick to the plan because you know someone will be there talking you through everything,” said Miller. It’s okay to shop around for a

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personal trainer because you want to be comfortable with him or her and create both short and long-term goals together. “The trainer is going to be skilled enough to match and adapt any program to what you need based on your goals and ability,” said Miller. Exercising on a consistent basis does wonders for your body. The Centers for Disease Control and Prevention lists benefits of exercise as controlling weight and reducing your risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and some cancers. Exercise strengthens your bones and muscles, improves your mental health and mood and ability to do daily activities. It will help prevent falls and increase your chances of living longer. Trainers find it gratifying to observe drastic improvements in their clients. “We see them get stronger and lose weight,” Miller said. “We see a lot of our elderly population become able to walk up a flight of stairs without even holding on to the handrail.” You will feel good as you achieve your health and fitness goals, and it’s an added bonus to get the positive feedback and encouragement of a trainer.

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March 2017 | Read this issue and more at www.healthandwellnessmagazine.net |

F OD BITES

By Angela S. Hoover, Staff Writer Soda News A new study corroborates previous studies that show switching to diet soda may not help cut calories. Diet drinks contain a chemical that boosts the appetite. Research published in the International Journal of Obesity found those who consumed diet drinks with aspartame felt hungrier than those who did not. As a result, they wound up consuming more calories. Experiments have additionally found aspartame may contribute to a condition called metabolic syndrome, a cluster of symptoms that includes high blood pressure, high cholesterol levels and a large waist size. Artificial sweeteners were found to have the same effect when used in tea or coffee. Other studies with mice found artificial sweeteners could cause humans to absorb more glucose. The Center for Science in the Public Interest (CSPI) filed a lawsuit against Coca-Cola on Jan. 1, alleging the company and the American Beverage Association (ABA) spent billions of

dollars deceiving customers about the health risks of sugary drinks. The suit specifically takes aim at Coca-Cola and the ABA’s emphasis on “calories in, calories out” and exercise as the best ways to manage health. CSPI argues this ignores scientific evidence linking sugar-sweetened drinks to obesity, diabetes and cardiovascular disease. CSPI is demanding Coca-Cola and the ABA disclose files on potential health implications of consuming sugar-sweetened drinks, fund a public health education campaign and end advertising aimed at children and marketing that implies drinking sugary beverages in not linked to health problems. “Each year, CocaCola spends billions of dollars on misleading and deceptive promotions and advertising that have enormous appeal to consumers, including children, which advertising effects persist over years,” the suit reads. A few cities have imposed soda taxes, and a newly released study by Harvard University’s T.H. Chan School of Public Health analyzed

Senior Information Fair

Thursday, April 20, 2017 10 am - 2 pm Milward Funeral Directors 1509 Trent Boulevard Lexington, KY 40515

presented by

Meet and talk with local experts and learn about a variety of support and assistance services available to seniors in Central Kentucky. • Financial Planning • Senior Care Communities • Estate Planning • Active Day • Home Health • Senior Legal Issues • Pre-Need Funeral and Life Celebration Planning Complimentary lunch & entertainment Register for Door Prizes: Keeneland Outing | Dinner at Local Restaurants | Spa Treatment | Gift Baskets

RSVP Requested. Please call (859) 272.3414 Milward Funeral Directors | 1509 Trent Blvd, Lexington | (859) 272.3414 The Willows at Hamburg | 2531 Old Rosebud Rd, Lexington | (859) 543.0337

the effect if 15 of the largest U.S. cities passed a 1-cent-per-ounce tax on sugary drinks. They found such laws would result in a nearly 20-percent decrease in soda consumptions in cities such as Los Angeles, Detroit and Denver. This tax could raise $942 million annually per city and almost $1 billion in annual revenue if more than the 15 largest cities imposed such a tax. The study suggests soda taxes in these 15 large cities would result in a 6-percent drop in diabetes and the prevention of 58,220 cases of obesity. In November, Boulder, Colo., joined three other cities in California’s Bay Area, including San Francisco, in passing soda taxes. In the Bay Area, the three cities’ combined annual revenue from the sweetened beverage taxes is expected to exceed $22 million. Philadelphia passed a 1.5-cent-perounce soda tax in June that is expected to bring in $91 million annually. The revenue is earmarked to expand pre-K programs, improve parks and offer tax credit for businesses that sell healthy beverages. Alkaline-Based Diet Creator Faces 3-Year Prison Term The creator of the bogus alkaline diet eating plan, Robert Young, is facing a three-year prison term in the United Kingdom for two counts of practicing medicine without a license.

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It was discovered he bought his doctorate from a correspondence school. Young, who wrote the book “The pH Miracle,” claimed certain foods caused the body’s pH levels to become acidic and this acidity in the blood was the cause of diseases. Young’s theories were embraced by actress Kate Hudson and a popular UK food writer, Natasha Corrett. Previously, Young advised Naima Houder-Mohammed, a British army officer dying from breast cancer, to pay him thousands of dollars for his alkaline treatment. The treatment was largely just baking soda administered intravenously. Houder-Mohammed and her family paid Young a total of $77,000. After being at Young’s “pH Miracle Ranch” for three months, her condition worsened and she went to the hospital. She died at age 27. The Medical Board of California began an investigation of Young’s ranch in 2011. It discovered none of the 15 cancer patients Young treated outlived their prognoses. One woman died from congestive heart failure after receiving 22 intravenous baking soda drips over 31 days, at a cost of $550 each. Young also faces a retrial on other charges and another civil lawsuit filed by a woman with stage 4 cancer who claims Young advised her against medical treatments in favor of his drips.

Did you know there are more than 100 drug & alcohol recovery resources in Kentucky?


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NATURE’S BEAUTY

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2017

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Quinoa

The ‘mother grain’ is on the brink of feeding the world By Tanya Tyler,

Editor/Writer

Although quinoa (pronounced keenwah) is the new trendy superfood, in reality it’s been around for thousands of years. It was the “mother grain” of the ancient Andean civilization; the Incans considered it sacred. It has recently been revived as a new crop of global interest. Quinoa is “not quite a grass and not quite a cereal,” says the Web site Daily Natural Remedies. It is designated as a “pseudo cereal” because it is not a grass. While it is often mistaken for a grain similar to white rice, brown rice, wheat and barley, it is actually a grain seed. There are three main types of quinoa: white, red and black. Highly nutritious and versatile, quinoa has plenty of the recommended daily allowances (RDAs) of several beneficial minerals. One cup of quinoa provides 9 percent of your RDA of potassium, 19 percent of your RDA of folate and 58 percent of your RDA of manganese. In addition, quinoa is a good source for essential minerals such as iron, which creates red blood cells, and magnesium, which relaxes blood vessels to enhance blood flow and helps detoxify the body. Quinoa is loaded with antioxidants, which prevent oxidizing damage in the body and also assist in the fight against a number of diseases, including cancer. Its low glycemic index of 53 makes quinoa good for people who have diabetes. Quinoa is low in calories (only

222 in a cup with four grams of fat), so it is a good addition to your diet if you’re trying to lose weight. It makes you feel full, reducing your appetite and helping you shed pounds. It’s easy to prepare: Bring two cups of water or stock with one cup of quinoa to a boil, then simmer for about 20 minutes and add any vegetables or seasonings you like. If you’re trying to add more fiber to your diet, consider quinoa. Fiber not only helps regulate bowel movements, it also reduces your risk of developing diabetes and lowers blood pressure and cholesterol. Quinoa is high in protein, which

increases your metabolism and helps your body break down foods more efficiently. In fact, quinoa is called a “complete protein” because it provides all nine essential amino acids. If you are gluten intolerant, quinoa is gluten free. One quinoa caveat is for people who have recurring kidney stones because it is high in oxalates, which hamper the absorption of calcium and can cause problems for these individuals. There’s great hope in the food science industry for quinoa. It may possibly be the solution to the problem of feeding the growing world

If you’re trying to add more fiber to your diet, consider quinoa.

population. It thrives in harsh environments and provides a more balanced source of nutrients than cereal, according to researchers. Scientists have discovered a way of manipulating the quinoa plant, changing the way it matures and produces food to make its bitter seeds sweeter. The United Nations General Assembly declared 2013 as the International Year of Quinoa. It may be a good idea to carry the celebration forward every year.


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“With Today’s Breakthroughs, You No Longer Have To Live With Type 2 Diabetes or Obesity!" Anna Farmer, age 65, started with Dr. Miller in July 2016. Anna suffered from Type 2 Diabetes for years and was on numerous medications for Type 2 Diabetes, Hypertension and High Cholesterol. Anna was Overweight at over 230 lbs. After just 6 MONTHS - her A1c went from to 9.6 to 5.7, Non-Diabetic, and Anna also lost 46 pounds! Q: Anna, why did you go to Dr. Miller? A: “I came to Dr. Miller because of Jack Pattie the radio host (5.90-AM), who is a patient of Dr. Miller’s. My Type 2 Diabetes was bad, my health was getting worse and I was gaining weight. I hated taking all those drugs every day. My A1c was 9.6 and going up. I really needed to lose weight, but couldn’t.” Q: You’ve seen other medical doctors for Type 2 Diabetes, how is Dr. Miller different? A: “Dr. Miller just makes it very clear. His approach is to uncover and reveal exactly what is causing Type 2 Diabetes. Dr. Miller really takes the time to listen and he 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 and they didn’t talk about what was causing any of these. The other doctors just gave me more and more medications. I knew these drugs were just masking symptoms and not fixing anything. Dr. Miller’s natural approach made complete sense to me.” Q: What did Dr. Miller do to find out what was causing your Type 2 Diabetes? A: “Dr. Miller does an amazing blood panel lab he orders through Lab Corp and an online ‘Functional Medicine’ computer assessment that uncovers exactly what was causing my Type 2 Diabetes. It is very impressive and very clear.”

Q: After Dr. Miller finds what is causing your Type 2 Diabetes, what does he do? A: “Dr. Miller just goes over everything. He really takes the time to explain. He just takes the time to show what exactly needs to be done and what type of natural treatment he does in order to fix what is causing my Type 2 Diabetes and my Obesity. It all makes perfect sense once you see everything.” Q: Anna, what did Dr. Miller recommend for you to eliminate your Type 2 Diabetes? A: “Dr. Miller just lays it all out so clear. He gets started immediately and showed me exactly what I could do to help eliminate the ANNA FARMER, BEFORE AFTER TRUE HEALTH SOLUTIONS TREATMENT Diabetes. He has clear instructions on life-style improvements so I knew what to do to help eliminate poor health, lose weight and then stay In just 6 MONTHS I’ve eliminated Type healthy. He just makes it all clear and provides great printed instruc2 Diabetes, High Cholesterol, High tions. He just makes it so doable.”

Triglycerides and I’ve lost over 46 pounds.

Q: What are the results of your treatment from Dr. Miller? A: “My results are amazing! After just 6 MONTHS my A1c went from 9.6 to 5.7, Non-Diabetic! In just 6 MONTHs I’ve eliminated Type 2 Diabetes, High Cholesterol, High Triglycerides and I’ve lost over 46 pounds. I highly recommend Dr. Miller. Dr. Miller is very informative!”

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | March 2017

West Virginia Sues Drug Makers

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MAKERS This Flu Season Expected To Be Worse

The state of West Virginia is suing 11 drug distributors to recoup its costs of dealing with opioid abuse. West Virginia has been the state hardest hit by opioid abuse and the small town of Kermit, population 392, in Mingo County has been the most devastated. “They (Kermit) filled more scripts for oxycodone than all but 21 pharmacies in America,” said Jim Cagle, the attorney representing the state. “What you have is some bad doctors and pharmacies who are willing to turn a blind eye because of the money that’s involved.” More than 3 million doses of hydrocodone were ordered by Kermit pharmacist James Wooley. Wooley lost his license in 2012 and served six months in prison for illegally dispensing drugs, yet the problem persists. A pharmacy called Tug Valley is also being sued for negligently filling prescriptions – 150 pain prescriptions a day from one clinic alone. “We would think that then an alarm bell would go off,” said Karen Bowling, West Virginia’s Secretary of Health. “If you were a distributor, if you were providing medication to pharmacies, [we thought] someone would say, ‘Wow, this is a lot. What do we need to do about it?’” Until now, drug distributors have escaped scrutiny, Bowling said, and this is the impetus behind the unprecedented lawsuit. Under West Virginia law, distributors are legally bound to report suspicious orders from pharmacies. “If that distributor has good reason to believe the prescriptions that are being filled are not for legitimate medical purposes, then they are not to make that delivery,” Cagle said. Over a five-year period, AmerisourceBergen, the third largest drug distributor in the nation and one of the companies named in the lawsuit, filled orders for 118 million hydrocodone and oxycodone pills, enough to supply every West Virginia resident with 13 pain pills a year. “It is actually the product of what I would refer to as a business plan by people that are not honorable people,” said Cagle. A Charleston Gazette-Mail investigation found drug wholesalers shipped 780 million hydrocodone and oxycodone pills to West Virginia in six years, covering a period when 1,728 people fatally overdosed on pain pills statewide. West Virginia had the nation’s highest rate of drug overdose deaths in 2015, at 41.5 per 100,000 of the population, which was a 17-percent increase from 2014, according to the Centers for Disease Control and Prevention. New Hampshire was second at 34.3 deaths per 100,000, followed by Kentucky and Ohio at 29.9. The trial is scheduled to begin in October 2017.

The 2017 flu season is expected to be worse than last year’s. The Centers for Disease Control and Prevention reported a “slow but steady increase” in reported flu cases in November and early December. In addition to this increase in flu cases, more individuals are being infected with influenza A viruses known as H3N2. These viruses have led to more hospitalizations and deaths than other strains and are considered more serious than other types of flu, especially for children and seniors. “While it’s not possible to predict which influenza viruses will predominate for the entire 2016-2017 influenza season, if H3N2 viruses continue to circulate widely, older adults and young children may be more severely impacted,” said the CDC.

THE LUMINEERS

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Q: How many Central Kentuckians read Health&Wellness Magazine every month?


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(606) 451-0874 (606) 330-0111 Find out more about us at You’ll seeJohn what we see! AND a Wireless Demo! Logan Dalton: (706) 516-1554 w w w . C e n t r a l K YA u dw i bwew l . c. C om e n t r a l K YA u d i b e lCentralKYAudibel.com .Audibelhear.com com BC-HIS It may just be wax! Included with your FREE test:

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Health&Wellness March 2017  
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