BCR_Health Matters_121518

Winter 2018

A publication of

CARDIOVASCULAR HEALTH

Various steps to take to improve circulation Visit a doctor, lose weight, consider yoga METRO NEWS SERVICE The human body is a complex, efficient machine. One highly important component of that machine is the circulatory system, which sends blood, oxygen and nutrients throughout the body.

In perfectly healthy bodies, blood, oxygen and nutrients circulate throughout the body without issue. However, several conditions, including obesity and diabetes, can contribute to poor circulation, which is not a standalone condition but rather a byproduct of another serious health issue.

According to the health information site Healthline, when the circulatory system is not working at optimal capacity, people may experience tingling, numbness and throbbing or stinging pain in the limbs.

Pain and muscle cramps also may result from poor circulation, the symptoms of which vary depending on the causes. For example, someone whose circulation issues are a result of peripheral artery disease may experience different symptoms than someone whose circulation has been compromised by diabetes.

Because issues affecting the circula-

Metro News Service

Poor circulation is a byproduct of various conditions. Once a condition has been diagnosed, patients can help themselves by taking various steps to improve their circulation. tory system are complex, it’s important for men and women to learn how to address such issues if they suspect their systems have been compromised.

• Visit your physician. Poor circulation results from various health issues, so people who think they are dealing with poor circulation should not try to

address the issue on their own. Rather, the best way to improve circulation is to visit a physician the moment you note a symptom.

Doctors will confirm if patients are experiencing circulation issues and diagnose what’s causing those issues.

Doctors also will work with their

patients to devise a course of treatment for the issue that’s causing their poor circulation.

• If necessary, lose weight and keep it off. Obesity is one of the conditions that can contribute to poor circulation.

So many people who are diagnosed with poor circulation may be advised to lose weight and keep the weight off once it’s been lost.

A 2009 study published in the International Journal of Cardiology found that losing weight helped obese women improve their circulation. A healthy diet that includes fish like salmon that is high in omega-3 fatty acids, which have been shown to improve circulation, can help people lose weight and maintain healthy weights going forward.

• Consider yoga. A 2014 review of an assortment of peer-reviewed studies found that yoga can have a positive impact on risk factors for cardiovascular disease. A low-impact exercise, yoga can compress and decompress veins, potentially improving circulation.

It takes time to master yoga positions, but even beginners who cannot fully perform poses during a yoga regimen can benefit from doing the exercises to the best of their abilities.

Poor circulation is a byproduct of various conditions. Once a condition has been diagnosed, patients can help themselves by taking various steps to improve their circulation.

SEASONAL ILLNESS

Prevention and early treatment are essential vs. the flu METRO NEWS SERVICE Influenza can rear its head any time of the year, but is known to be a particularly bad thorn in one’s side during times of year when the weather is cold.

According to WebMD, anywhere from 5 to 20 percent of the population will get the flu in an average year, and it can take three to seven days for a regular

case of the illness to go away, with some effects lingering for up to two weeks.

No one wants to get the flu, which is marked by fever, aches and pains, congestion, fatigue, and other symptoms.

As a result, people do all they can to help prevent the flu — or at the very least shorten its duration.

The best way to stave off the flu is

to get a flu vaccination each year. The Centers for Disease Control and Prevention says the vaccine is carefully curated to treat against the flu strains that research suggests will be the most common each flu season. Getting vaccinated by the end of October is recommended.

Steer clear of sick individuals and make

a concerted effort to avoid germs and the spread of germs. Diligently washing hands and avoiding touching your nose, eyes and mouth can help you avoid and spread germs. In addition, repeatedly clean and disinfect surfaces that may be contaminated with the flu virus.

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MENTAL/EMOTIONAL HEALTH Mental Health is just as important as taking care of your physical health.

Mental or emotional health refers to your overall psychological well-being.

It includes the way you feel about yourself, the quality of your relationships and your ability to manage your feelings and deal with difficulties. Perry Memorial Hospital offers services through the Perry Memorial Family Health Clinic and the Senior Behavioral Wellness program.

MEET LIBBY GRYZBOWSKI

Licensed Social Worker and Behavioral Health Therapist Libby will assess for both mental health and behavioral health needs, offer brief courses of focused treatment and can be a resource to other mental health providers for those who mayy need more intensive treatment.

MEET PERRY’S SENIOR BEHAVIORAL WELLNESS TEAM AM Dr. Scott Arbaugh (left)

Angie Hughes, LCPC, Therapist (right middle) Dave Roden, LCSW, Therapist (far right) Kris Menzel, LCPC, Therapist (right) HOW THE PROGRAM WORKS • Perry Memorial’s Senior Behavioral Wellness program offers individualized plan of care developed to treat your unique needs.

• Treatment may include group or individualized therapy and medication management.

• Physician referrals not required. Dr. Scott Arbaugh will assess each patient and the Senior Behavioral Wellness team will work closely with each patients primary care provider.

• FREE Transportation and lunch provided!

Trust Perry Memorial Hospital’s mental health experts by setting up an appointment today!

Schedule a mental health assessment by calling Libby at the Perry Memorial Family Health Clinic, at 815-876-2344.

To inquire about Perry’s Senior Behavioral Wellness program, call 815-876-2004.

HEALTHY DIET

This fruit helps to ward off heart disease, obesity METRO NEWS SERVICE The phrase, “An apple a day keeps the doctor away,” is a familiar one that many people first heard as children. But some may be surprised to learn the phrase is as factual as it is familiar.

Apples are among the most cultivated and consumed foods in the world. They’re also among the healthiest. Medical News Today listed apples among its 10 healthiest foods.

Apples provide an array of health benefits, lending credence to the notion that consuming one per day might just keep the doctor away.

• Apples may reduce risk for stroke. Apples are rich in antioxidants, including quercetin, which researchers have determined can help people lower their risk for thrombotic stroke.

In that study, which was published in the European Journal of Clinical Nutrition, researchers studied more

Metro News Service

An apple a day could very well keep the doctor away, paving the way to a long, healthy life for apple afficionados. than 9,200 men and women over a 28-year period.

Those who ate the most apples during that time had a lower risk for thrombotic stroke, a type of stroke that occurs when a blood clot forms in an artery that supplies blood to the brain. Such blood clots block the flow of oxygen-rich blood to the brain, producing long-term brain damage.

• Apples lower levels of bad cholesterol. “Bad cholesterol” refers to low-density lipoprotein, or LDL. LDL is considered bad because high levels of it lead to a buildup of cholesterol in the arteries, raising a person’s risk for coronary artery disease.

Thankfully, in 2011 researchers at Florida State University found that older women who consume apples every day had reduced their LDL levels by 23 percent in six months and even increased their “good” cholesterol levels by 4 percent over that period.

Good cholesterol, also known as high-density lipoprotein or HDL, has been found to prevent arterial disease.

• Apples can help people maintain healthy weights. The flavonoid

polymers found in apples inhibit enzymes that break down simple sugars.

What does that mean for you? That means that the flavonoid polymers in apples help you flush more of the sugar in apples out of your system instead of storing it as fat. That can help people maintain healthy weights.

Fuji apples have the highest concentration of flavonoids, so people who want this particular benefit of apples may be best picking up these types from their local farmers’ market.

• Apples can lower risk for diabetes. A recent cohort study published in BMJ (formerly the British Medical Journal) that involved researchers from the United Kingdom, the United States and Singapore found that consuming three servings per week of blueberries, grapes, raisins, apples, or pears reduced participants’ risk for type 2 diabetes by 7 percent, An apple a day could very well keep the doctor away, paving the way to a long, healthy life for apple afficionados.

HEALTH MATTERS | Winter 2018

The health benefits of eating apples every day

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ENT Problems?

Who do you turn to?

Dr. Maher Younes, Audiologist Dr. Jennifer Sangston and Physician Assistants Angela Vezzetti and Stephanie Zuber at the IVCH ENT and Allergy Center offer the full range of ENT services, including allergy testing, immunotherapy, in-office balloon sinus dilation, balance testing, treatment of voice disorders, Botox injections and audiological services.

Dr. Maher Younes Board-Certified Ear, Nose and Throat Surgeon

Stephanie Zuber PA-C Angela Vezzetti PA-C

ENT and Allergy Center

920 West St., Bldg. B (lower level) Peru

815.223.4400 • Ivch.org/ENT

SM-PR1609106

Dr. Jennifer Sangston Audiologist (Left) A

HEALTH AND FITNESS

Dance, walk and exercise together on a daily basis METRO NEWS SERVICE The buddy system is widely used to help men and women get in shape. Friends can encourage their workout partners to get off the couch on days when their motivation might be waning, and partners can return that favor when the roles are reversed.

And the benefits of the buddy system are not exclusive to adults, as families can rely on it to make sure moms, dads and kids each get the exercise they need.

According to the Centers for Disease Control and Prevention, ongoing exercise can help people of all ages control their weight, improve their mental health and mood and reduce their risk for various diseases, including heart disease and type 2 diabetes.

And the benefits may go beyond those normally associated with exercise, particularly for young people. A 2009 analysis of the fitness records of 1.2 million Swedish men born between 1950 and 1976 found that the more exercise they had during adolescence, the more likely they were to be professionally successful as adults.

Getting fit as a family can be easy. The following are just a few ways parents and their children can get in shape together.

1. Start dancing.

Dancing isn’t just a fun activity, it’s also a very healthy one. While dancing might often be categorized as a recreational activity, such a categorization overlooks the many health benefits of cutting a rug.

Dancing is a great cardiovascular exercise that works multiple parts of the body. Routine cardiovascular exercise has been linked to reduced risk for heart disease and other ailments.

In addition, a 2009 study from researchers in South Korea found that hip hop dancing can boost mood and lower stress.

2. Schedule daily exercise time.

Parents and their children are as busy as ever, so it makes sense to schedule family exercise time just like you schedule family meals or outings to the museum.

Kids who compete in sports may already get enough physical activity each day. The CDC recommends children participate in at least 60 min-

• FLU Continued from Page 1 You might want to consider prophylactic treatment with an antiviral medication. In 2000, the U.S. Food and Drug Administration approved the use of oseltamivir phosphate, which is known by the brand name Tamiflu, as a flu preventative.

Getting fit as a family can be fun and pay longterm dividends for parents and children alike.

Metro News Service

utes of physical activity each day, so kids who aren’t playing sports can spend an hour each day sweating alongside mom and dad.

3. Walk after dinner.

Families who routinely dine together can delay doing the dishes to walk off their meals. A walk around the neighborhood after dinner provides solid family time, but it’s also a great way to stay healthy.

However, many people only reach for the drug when symptoms already have set in. Instead, it can be especially helpful in preventing the flu when someone in the household has already contracted the illness.

The results of several clinical studies show that Tamiflu, when taken once daily, is up to 92 percent effective in preventing influenza illness in adolescents, adults and the elderly.

A 2017 study from researchers at the University of Warwick that was published in the International Journal of Obesity found that people who took 15,000 or more steps each day tended to have healthy body mass indexes, or BMIs. That’s an important benefit, as an unhealthy BMI is often a characteristic of obesity.

Getting fit as a family can be fun and pay longterm dividends for parents and children alike.

Drink plenty of liquids during flu season to keep the body well hydrated so the immune system can be in top form. Fruit juices, water, brothbased soups, and sports drinks can help keep the respiratory system from forming thick mucus that can become laden with bacteria. Should a fever set in, fluids help prevent dehydration.

It also can be wise to take zinc supplements during cold and flu

season. Neil Schachter, M.D., medical director of the respiratory care department at Mount Sinai Medical Center and the author of “The Good Doctor’s Guide to Colds & Flu,” says zinc may boost immunity, which can shorten the duration or severity of the flu.

The flu can quickly escalate and cause serious symptoms. Prevention and early treatment are essential during cold and flu season.

HEALTH MATTERS | Winter 2018

Three fun ways families can get fit together

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PHYSICAL ACTIVITY

Some tips to overcome everyday aches and pains METRO NEWS SERVICE Pain is a significant concern for many people. Estimates from the International Association for the Study of Pain suggest that one in five adults across the globe suffer from pain.

Pain can affect anyone, even people who have not been in an accident or suffered an injury while playing a sport or performing another physical activity.

For example, lower back pain, which can be caused by sitting at a desk for long stretches of time, is the most common type of chronic pain in the United States. Such pain may be unavoidable, but that does not mean it and other types of everyday aches and pains cannot be overcome.

1. Begin a well-rounded exercise regimen.

Regular exercise that includes both strength training and cardiovascular exercise increases blood flow and helps build a strong core. A strong core supports the spine and reduces the pressure on it, making it less likely people who sit for long stretches at a time will end their days with lower back pain.

Routine exercise also helps other areas of the body by keeping muscles loose and flexible. Before beginning a new exercise regimen, men and women, especially those with existing aches and pains, should consult their physicians about which exercises they should do and which they might want to avoid.

Metro News Service

Pain affects more than one billion people across the globe. But some simple strategies can help people overcome pain and enjoy a rich quality of life.

2. Employ RICE. RICE, which stands for rest, ice, compression, and elevation, can help men and women overcome the aches and pains that result as the body ages and tendons begin to lose some of their elasticity.

RICE might be most helpful for people who have been diagnosed with tendinitis. Athletes over 40 who engage in activities that require repetitive motion might need to take more days off between rounds

of golf or other competitive and/or repetitive activities.

If tendinitis flares up, take some

time away, icing any sore areas, wrapping them in bandages, and elevating them while resting. Athletes rarely want to sit on the sidelines, but a few days off can go a long way toward alleviating the pain associated with tendinitis.

3. Recognize your body may develop some limitations.

Age should not prevent you from being physically active, and numerous studies have touted the benefits of continuing to exercise into your golden years. However, as the body ages, muscle fibers become less dense, resulting in a loss of flexibility that increases the risk of injury and/or soreness.

As men and women grow older, they shouldn’t abandon activities like gardening or strength training.

But they may need to scale back on the intensity with which they perform such activities. Doing so can prevent the kinds of muscle strains associated with aging.

Pain affects more than one billion people across the globe. But some simple strategies can help people overcome pain and enjoy a rich quality of life.

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WORK AND STRESS

METRO NEWS SERVICE Energy levels tend to ebb and flow throughout a typical workday. A cup of coffee may provide some caffeine-infused spark in the morning, but a big lunch can squash energy later in the afternoon.

Waning mental sharpness as the workday progresses can compromise productivity, making it more difficult for workers to complete projects on time. That, in turn, can contribute to stress.

In fact, in its “2017 Stress in America” survey, the American Psychological Association found that 58 percent of Americans say work is a significant source of stress.

Staying mentally fresh during a workday can pay a host of benefits, and the following are just a few ways to maintain mental focus until quitting time.

• Exercise regularly. The physical benefits of routine exercise are well documented. But even the most ardent fitness enthusiasts may not realize just how big an impact physical activity is having on their brains.

The Harvard Medical School notes

Metro News Service

Various strategies can help working professionals maintain their mental sharpness throughout the workday. that exercise stimulates regions of the brain that release a chemical called brain-derived neurotrophic factor, or BDNF, which rewires memory circuits so they can function better.

A stronger memory can help workers recall project details and dead-

lines more easily, even as the workday draws to a close.

• Avoid the “quick fix.” Relying on a beverage or snack to provide a quick mental boost may end up compromising your mental sharpness.

Foods and beverages that are high in sugar may provide an immedi-

ate energy boost, but that spike is almost instantly followed by a crash that can adversely affect your mental sharpness.

Stick to healthy snacks, such as fruits and vegetables, and avoid late afternoon cups of coffee, which studies have shown make it harder to fall asleep at night, thereby compromising your energy levels the next day.

• Take a walk outdoors. Spending some time outdoors during a lunch break, or even a quick, post-lunch stroll around the office grounds, can provide a break for the brain. That break can help the brain refocus, improving productivity as a result.

One great way to get outdoors during busy workdays is to conduct meetings outside when the weather permits. This gives everyone a chance to recharge their brains in the great outdoors, and few people would prefer a dusty conference room to a nearby park or picnic area outdoors.

Various strategies can help working professionals maintain their mental sharpness throughout the workday.

FARRELL

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Call (815) 379-2161 to schedule your appointment today!

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Mon. & Wed. 8-noon, 2-7 p.m. • Tues. & Fri. 8-noon, 2-6 p.m.

Thurs. 8-noon, 2-5 p.m. • Sat. 8-noon

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(815) 379-2161

www.cghmc.com

HEALTH MATTERS | Winter 2018

Tips on staying mentally fresh during the workday

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