Healthy U — January 2018

New Year’s Resolutions Healthy living in 2018 VO L U M E 1 , E D I T I O N 1 2 , J A N U A R Y 2 0 1 8

Are you ready to quit smoking?

Local dietitian offers tips, guidelines for better eating

HEALTHYU Contents Volume 1 Edition 12 January 2018

18-19 Bariatric surgery: Is it for you?

One woman shares weight-loss journey

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Give up smoking for good

Sparks pulmonary rehab coordinator says it can be done

22-23 12-13 Is changing your diet a New Year’s resolution?

Mercy Fort Smith dietitian offers guidelines

Medical directory Access to the area’s leading medical providers by category so readers can easily find contacts for their areas of need.

about

Publisher Crystal Costa

HEALTHYU

Editor Mardi Taylor

Healthy U is a monthly publication of the Times Record, focusing on issues of health and wellness for the River Valley area. It publishes the third Saturday of every month.

For more information: ccosta@swtimes.com

Contributing Writer Carole Medlock Photographers Brian Sanderford, Jamie Mitchell Production Manager Christy Morrison ADVERTISING Sales Manager Julie Newman

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Bone up: Study says teen years key for bone growth Melissa Erickson More Content Now

For strong, healthy bones throughout their lives, teens need to have the right diet and exercise. A new study found that the late teen years are a key period for bone growth, even after teens have achieved their full adult height.

“We often think of a child’s growth largely with respect to height, but overall bone development is also important,” said lead author Dr. Shana McCormack, a pediatric researcher at Children’s Hospital of Philadelphia.

“This study shows that roughly 10 percent of bone mass continues to accumulate after a teenager reaches his or her adult height.”

That study, published in JAMA Pediatrics, included bone and growth measurements during annual visits for up to seven years in over 2,000 healthy, racially diverse children, adolescents and young people from 2002-10.

The study found that bone growth is site-specific, with bone mineral density developing at different rates in different parts of the skeleton.

“We also showed that growth events peak earlier in African-American adolescents than in non-African-American adolescents,” said study co-author Dr. Babette Zemel, principal investigator of the Bone Mineral Density Childhood Study at Children’s Hospital of Philadelphia.

Before adolescence, height growth far

outpaces gains in bone mineral, which may explain the high fracture rates among children and adolescents. About 30 to 50 percent of children will experience at least one fracture before adulthood. The “lag” in bone mineral buildup is compensated for after height growth is complete.

To help parents encourage healthy behaviors at a time when teens may be adopting riskier ones, such as smoking and alcohol use, worse dietary choices and decreased physical activity, clinical dietician Jessica Buschmann and Dr. Anastasia Fischer, both with the Department of Sports Medicine at Nationwide Children’s Hospital in Columbus, Ohio, offer the following advice: • Eat well. While vitamin D and calcium are certainly important components of healthy bone formation, an overall healthy diet with adequate fuel for activity and growth is as important, if not more so, for development of a healthy skeleton. We recommend 600 IU (international units) of vitamin D and 1,300 to 1,500 mg of calcium per day (2 percent milk has about 300

mg per cup). This is best absorbed with dairy products; however, fortified food items and supplements should be considered if there is concern for inadequate intake.

• Get sporty. Weightbearing physical activity helps with building a healthy, strong skeleton. Non-weightbearing sports (such as swimming, cycling, rowing) are important for bone formation as well and should likewise be encouraged, but in combination with weight-bearing conditioning or participation in other sports and activities.

• Avoid fatigue.

Physical activity should encouraged in all teenagers for overall health and wellness. However, too much of any activity can fatigue a bone and cause a stress injury. Any teenager experiencing bone pain without injury should be evaluated.

• For the girls. Menstrual cycle disturbances can be associated with poor bone health. Girls should track their periods so that if they are going longer than 35 days between cycles, they can bring it to the attention of a medical professional.

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YES, you can break the habit Sparks doctor says stopping smoking ‘is the very best thing you can do for yourself’

By Carole Medlock Contributing Writer

With the stress of the holiday season in the rearview mirror, the promise of a new year often promotes change. Many choose to quit smoking as one of their New Year’s resolutions.

Cheryl Earls, pulmonary rehabilitation coordinator at Sparks Medical Center Van Buren, said support is available for those who want to stop smoking. And pulmonary rehabilitation can help patients who have been diagnosed with lung disease, often — but not always — caused by smoking.

“Stopping smoking now is the very best thing you can do for yourself; it is the very best thing you can do for your health; it is the very best thing you can do for your pocketbook; it is the very best thing you can do for your family,” Earls said.

Earls works with patients who have been diagnosed with lung disease to improve their daily lives. She said smoking cessation is a part of pulmonary rehabilitation for those patients who are smokers and have not yet quit.

Freedom From Smoking, a smoking cessation class sponsored by the American Lung Association, is offered at the Van Buren rehabilitation facility. The program provides support for smokers trying to quit, and a smoker does not have to be receiving pulmonary rehab services to participate.

Earls has been a facilitator for the program for about a year.

The earlier a choice is made to stop smoking, the more likely it is that a person can prevent a 4

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“Always come back. Always try again, because this could be the time you put (the cigarettes) down. Keep working at it until you can make it happen.”

Cheryl Earls pulmonary rehabilitation coordinator at Sparks Medical Center

Cheryl Earls, pulmonary rehabilitation coordinator at Sparks Medical Center Van Buren, talks about the support available at the Van Buren rehabilitation facility for smokers trying to quit. [BRIAN D. SANDERFORD/ TIMES RECORD]

diagnosis of lung disease, Earls said.

Earls said Freedom From Smoking addresses not just the addiction of smoking, but

also helps smokers deal with the habits surrounding the act of smoking and provides emotional support those trying to quit may need to be successful.

Participants meet several times before they are asked to set a quit date and actually try to quit, Earls said. First, a support system is established, habits are addressed, and group members of discuss the benefits of seeking the advice of a physician about medicine that may help them stop smoking.

Earls said although medications such as nicotine patches or gum, Wellbutrin and CHANTIX have proven to be

helpful for those trying to quit, willpower also plays a big part in a participant’s success.

“When people take that willpower and put (the cigarettes) down, they are successful as well,” Earls said. She added that often times an event like a heart attack or a breathing scare strengthens a person’s willpower.

Effects from smoking can include shortness of breath and coronary artery disease.

Chronic Obstructive Pulmonary Disease (COPD) and lung cancer are more serious consequences of smoking, Earls said.

Once diagnosed with a lung disease, Earls said pulmonary rehabilitation can help with breathing retraining, building stamina and promoting airway clearance. Patients receiving pulmonary rehab services are provided both education about their disease and practical exercises, both of which help them manage their situation.

“The better they know and understand their disease, the better they can manage it,” she said.

Earls said when it comes to quitting, it is important to understand that everyone is different, and a smoker has to make up his or her mind to do it. She said most smokers have quit numerous times, but they should not give up.

“Always come back. Always try again, because this could be the time you put (the cigarettes) down,” Earls said.

“Keep working at it until you can make it happen.”

Freedom From Smoking classes are one night a week for eight weeks. The program can serve up to eight participants per session, and a new session will form in February. Earls said anyone interested in the class can call the rehabilitation center in Van Buren.

Five common headaches — and how to treat them BPT

We’re all familiar with headaches, but for many of us it may be difficult to identify different headache types and the best way to treat them.

Here are five common headache types and recommended ways to help make the pain a distant memory.

Tension type headache Tension headaches are the most common form of headache, and may be related to muscle tightening in the back of the neck and/ or scalp. With these headaches, pain occurs primarily in the forehead, temples or the back of the head and/or neck. Treatment includes rest, physical therapy to strengthen the muscles of the head and neck, or an over-thecounter pain reliever such as Advil.

Chronic daily headaches Chronic daily headaches refer to a broad range of headache disorders occurring more than 15 days a month, that fall into two categories determined by duration of Over-the-counter nonsteroidal the headache: less than four hours and more than four hours. These anti-inflammatory drugs (NSAIDs) headaches can be associated with or the combination of aspirin, medication overuse if headaches are treated on a daily basis for acetaminophen and caffeine an extended period of time. It is are commonly used to treat PMS important to limit pain reliever use in the treatment of chronic headaches. daily headaches. Please consult your doctor to determine appropriate treatment options. constipation and lack of coordina- Migraine headache tion. You may also experience an Menstrual syndrome increase in appetite and a craving Migraine headaches, which (PMS) headache for chocolate or salt. typically come on suddenly, are Over-the-counter nonste- associated with throbbing pain The PMS headache often occurs roidal anti-inflammatory drugs primarily on one side of the head before your period and is associ- (NSAIDs) or the combination of and may be accompanied by nausea ated with a variety of symptoms aspirin, acetaminophen, and caf- and a sensitivity to light and sound. that distinguish it from the typi- feine are commonly used to treat Triggers can include various foods, cal menstrual headache. The PMS headaches. If the headache stress, sounds or lights. Once diagsymptoms include headache pain cannot be controlled with an nosed by your doctor, some of the accompanied by fatigue, acne, over-the-counter pain reliever, preliminary over-the-counter joint pain, decreased urination, please consult your doctor. treatment options include NSAIDs,

such as Advil Migraine, or the combination of aspirin, acetaminophen, and caffeine. But in terms of chronic migraine treatment, the use of these agents should be limited to two or fewer days per week to minimize risk for rebound headaches.

Some migraine headaches may be accompanied by an “aura” — symptoms that appear shortly before the headache lasting up to 30 minutes. The symptoms of an aura are most commonly visual in nature and may include: shimmering or flashing lights, blind spots, visual or auditory hallucinations, one-sided muscle weakness, or strange/unexpected odors. The aura typically fades away once the migraine headache begins, though it is possible to

have an aura that is not followed by a headache.

Sinus headache Sinus headaches are typically associated with pain and tenderness over the affected sinus, the face and the forehead, and a deep dull ache on both sides of the face that is exaggerated by head movements or straining. Symptoms include headache and nasal congestion. Symptomatic relief methods may include use of an over-the-counter pain reliever, a decongestant (such as pseudoephedrine or phenylephrine), or a combination of the two.

For information, visit the National Headache Foundation at www.headaches.org.

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DEEP VEIN THROMBOSIS A pain that cannot be ignored StatePoint

Fifty-three-year-old Bernie McKay never would have guessed that the pain he thought was a simple muscle cramp was actually a serious medical condition that could have stopped him in his tracks forever.

Bernie, who leads an active lifestyle and works in a hospital, experienced severe cramping in the back of his left thigh one morning while walking into work.

The pain became so severe that he rushed himself to the emergency department, knowing that something wasn’t right. After a series of consultations and tests, he was diagnosed as having deep vein thrombosis, or DVT. DVT affects approximately 900,000 people in the U.S., according to the Centers for Disease Control and Prevention, and while a clot can form anywhere, it usually occurs in the legs or pelvis. Sometimes part of the blood clot can break off and travel to your lungs, which can cause a pulmonary embolism, a serious and potentially deadly condition.

Doctors typically diagnose DVT through tests such as an ultrasound or blood tests. First line of treatment can consist of medications and compression stockings, but these options don’t actually remove or dissolve the clot. Many DVT blood clots can be absorbed by the body over time with the help of blood thinners; however, as long as the clot is present, it can cause permanent damage to the valves in the vein, leading to chronic pain and swelling called post-thrombotic syndrome (PTS).

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Another treatment option that physicians may consider for their patients is a medical procedure called a mechanical thrombectomy. This procedure can help quickly restore blood flow by removing the clot altogether, thus reducing the amount and duration of medications a patient needs to take, and may help prevent future complications.

“Recent medical advances are allowing more and more patients to have blood clots removed using minimally invasive procedures,” said Dr. Kush Desai, Northwestern Memorial Hospital. “Some patients, like Bernie,

may be candidates for a mechanical thrombectomy, which uses a special catheter designed to help break up and physically remove all or portions of the clot.”

Only half of the people who develop DVT experience any symptoms, such as swelling, pain or tenderness in a leg with skin that’s warm and red or discolored.

However, there are risk factors that you should be aware of as they can increase your chances of developing DVT: • Treatment for cancer; • Prolonged lack of movement such as long distance travel or long periods of bed rest;

• A personal or family history of blood clots; • Older age; • Pregnancy.

Understanding the risk factors and being aware of various treatment options can help reduce your chance of developing a dangerous blood clot and the serious health complications that may be associated with it.

“With such a short recovery time, the procedure allowed me to spend time with my family and friends — without having to take medications for the rest of my life,” said Bernie. “I’m more active than I was before, and I couldn’t

be happier with the outcome.”

There are risks associated with all medical procedures. Talk with your doctor about the risks and benefits associated with mechanical thrombectomy. For more information visit ClearingtheClot.com or the Clearing the Clot Facebook community, patient resources developed

by Boston Scientific. For more information, visit bostonscientific.com.

Take control of your health to help decrease your chances of developing DVT by understanding the risks and treatment options available.

A doctor’s tips to stay healthy while traveling

QA &

Feed Your Immune System

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Travel can sometimes feel more daunting than relaxing, between flight delays and bumper-to-bumper traffic. What’s more, it has potential health impacts, including leg swelling and increased risk for cold and flu.

“Air travel, long drives, less sleep and added stress can weaken your immune system at a time when you’re around more people and susceptible to illness,” says nationally renowned natural health physician and best-selling author, Dr. Fred Pescatore.

Pescatore shared a few tips to help boost health while traveling.

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A peer-reviewed study shows that daily supplementation with the super-antioxidant, Pycnogenol, reduces jet lag symptoms by nearly 50 percent. “Pycnogenol, a natural botanical extract from the bark of the French maritime pine tree, is a traveler’s best friend. You can spend less time feeling fatigued and more quality time enjoying your destination,” Pescatore said.

Being around so many people in tight spaces means you may be more at risk of catching a bug.

“Take precautions before boarding your flight — wash your hands frequently, bring hand sanitizer with you and snack on antioxidant-packed vegetables like broccoli, carrots and Boost Circulation sweet potatoes to keep your immune system strong,” Long periods of immobilPescatore said. ity in a cramped space like a car or plane contribute to Fend off Fatigue swelling and fluid accumulation throughout the legs.

The American Sleep Known as edema, it can be Association estimates that uncomfortable and may feel nearly 93 percent of trav- worse after travel. elers experience jet lag and Pescatore recommends it can be severe enough taking shorts breaks to to interfere with vacation move around on road

trips and to stand up and stretch during long flights to keep blood circulating and reduce swelling.

“Pycnogenol is also shown to promote circulation and studies show its benefits for reducing swelling and discomfort during longdistance travel. Again, it’s a good supplement for travel,” he says.

Pycnogenol is one of the most researched ingredients on the market with decades of studies showing its benefits for a variety of health applications. It’s available in more than 700 dietary supplements, multi-vitamins and health products worldwide. For more information, visit pycnogenol.com.

“Drink plenty of water, use a supplement for a beneficial boost and remember to enjoy yourself. Yes, even the travel to and from your destination can be fun,” Pescatore said.

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RISK FACTORS FOR

PRETERM BIRTH BPT

Preterm birth continues to be a public health concern in the United States and in many other countries around the world. In the United States, preterm birth is more common than you may think: approximately one in 10 babies is born premature. Preterm birth can prevent growth and development from happening during the final weeks of pregnancy, which is why staying pregnant to full term, or 40 weeks, is one of the best ways to give babies the time they need to grow.

Even if a woman does everything “right” during pregnancy, she can still have a premature baby. While the healthcare community is continuously working to better understand the causes of premature birth, there are certain known risk factors that make some women more at risk than others.

If you are pregnant or thinking about getting pregnant, here’s what you need to know about risk factors for preterm birth: Previous, unexpected preterm birth (37 weeks or more than 3 weeks prior to your due date) If you’ve had a baby early already, you may not realize that you are at risk for having another baby early. Women who have previously delivered a baby preterm — before 37 weeks or more than three weeks prior to the due date — are at risk for having another preterm birth.

And, the earlier in gestation a baby is born and the more spontaneous preterm births a woman has had, the higher the risk.

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Visit GrowthYouCantSee.com to hear from Toiya, a mom who gave birth early during her first pregnancy and discovered she was at risk for another preterm birth. You can also find out more about the important growth that happens during the final weeks of pregnancy.

African American heritage On average, African American women are about 60 percent more likely to have a premature baby compared to Caucasian women. The reasons for this difference are not fully understood.

Visit GrowthYouCantSee.com

for a helpful checklist of risk factors and sample questions to guide a conversation about potential risks with your healthcare provider.

Twins, triples or other multiples If you are pregnant with multiples including twins, triplets or more, you are at higher risk for preterm birth.

Smoking, drinking alcohol or using drugs Lifestyle choices directly impact the health of a growing

baby, and certain habits can cause lifelong health problems for a baby. Smoking, drinking alcohol, and using illegal drugs can restrict a baby’s growth and increase the chances for preterm birth. Avoid these substances. If you need help to quit, talk with your healthcare provider.

Stress Bringing a baby into the world is no easy task. Pregnancy can be nerve-wracking, and it’s perfectly normal to feel stressed. However, too much stress can cause health problems and increase a woman’s

chances for preterm birth.

Taking care of your emotional health by learning to manage stress makes for a healthier pregnancy and is an essential part of taking care of your baby.

You can take steps to help reduce the chances of your baby being born prematurely.

To learn more about preterm birth and associated risk factors, the signs and symptoms of preterm labor, as well as more information about the important developments during the last weeks of a full-term pregnancy, visit GrowthYou CantSee.com.

Her FIRST-AID KIT

What women should keep at hand to stay healthy Calcium

JoAnne Viviano More Content Now

The mineral is helpful in bone health, but try to get it from food products, green leafy vegetables or fortified orange juice, Osuagwu said.

When a woman gets sick, an entire household can fall apart, said Dr. Angela U. Tucker, clinical assistant professor of family medicine at Ohio State University’s Wexner Medical Center.

So it’s important for them to make sure they have what they need to stay well.

“We know that women are the driving force for health care in their family,” said Dr. Ngozi Osuagwu of OhioHealth Obstetrics and Gynecology Physicians in Hilliard. “If the woman is healthy and building her immune system, it affects the rest of the family.”

Tucker and Osuagwu offer these suggestions for what women should keep on hand to stay healthy:

Women’s multivitamin In case you fall short of getting these in your foods, take a multivitamin for women that includes folic acid, which can help prevent certain fetal neurological problems and iron to help replace hemoglobin lost during menstruation.

Antibiotic cream Think of it as a helper for moms who need to tend to the cuts and scrapes of little ones. One that includes pain reliever can be an added aid, Tucker said.

Protein With many people staying away from red meat and pork, Tucker glycemic control. Osuagwu recommends women eat a good heaps a tablespoon on her mornsource of protein, whether from ing oatmeal. But choose Ceylon other meats or plant-based foods. cinnamon, from Sri Lanka, over cassia cinnamon, which is high Fruits and vegetables in coumarin and has been shown to cause liver problems in high Keep a fruit basket on your doses. counter and/or wash and package fruits and vegetables and place Garlic them at eye level in your refrigerator. That helps people grab those It helps control blood pressure items first, Osuagwu said. and cholesterol and can help with Some good choices include infections. But be careful not to blueberries, which are high in take too much, especially before antioxidants; apples, which can any surgery, because it can cause help with blood pressure; and problems with blood clotting. bananas, which have a lot of fiber.

Ginger Cinnamon It helps limit nausea and vomThe spice is good helping with iting. Osuagwu suggests it to

pregnant women who experience Ibuprofen morning sickness.

This can help ease the pain Turmeric of menstrual cramping, Tucker said.

This spice, used in Indian curries, has anti-inflammatory Stainless steel tongue properties and helps alleviate scraper pain, Osuagwu said.

Tongue scraping can help with Vitamin C digestion and bad breath. Dental problems, Osuagwu said, have Take it when you think you’re been associated with heart discoming down with a cold, ease and preterm delivery, so Osuagwu said. anything to improve oral hygiene is important.

Prunes Water bottle These can help with constipation, Osuagwu said, and recent Hydrate, hydrate, hydrate. studies have shown that they also Especially if you are pregnant, can be good for the bones.

Tucker said.

Resistance band Use a resistance band or another tool to help with exercising, Osuagwu said.

Include four aspects in your workout: aerobics to get the heart pumping; strength training to help with bone and muscle strength; flexibility; and balance.

A book and a tea bag Women need to make sure they take care of themselves, too, Tucker said.

Self-care, she said, can help prevent illnesses and keep women emotionally healthy.

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How to make your New Year’s resolutions 10

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STICK

“Don’t get stuck in negative thinking or the compareand-despair trap. Remember that it’s feelings of hope and confidence that make people change.”

By Gabriella Boston The Washington Post

C

hances are you, along with millions of other Americans, have grand plans for 2018: Lose weight, get fit, eat healthy, get adequate rest.

But unless you’ve planned and prepped carefully, you are about as likely to have success with these goals in the new year as you would be trying to bake a baguette without flour, water, salt and a working oven.

“You have to prepare properly. You have to have the right ingredients in place,” says Devin Maier, managing director of Balance Gym in Washington.

So, seize today. If you plan to start being a healthier you in two weeks, start making sure now that you are positioned to reach your goals, Maier says.

We asked him, along with two other local fitness and health experts, to share ideas on how to best prepare for fitness success in 2018.

Set the right goal If your goal is to “get healthy” in general, you need to start by defining your goal more narrowly to figure out exactly what actions you need to take, says Rebecca Scritchfield, a dietitian and life coach.

“It’s all about healthy habits, and people often have a hard time creating and sustaining healthy habits if the goal is too vague and too broad,” she says.

In other words, ask yourself: Does healthy mean weight loss? Sleeping more? Exercising more? Eating healthier?

Start with one narrow and specific goal, she says, and then later — maybe a couple of months down the road - you can branch out.

Once you have your goal, start thinking about specific actions. “What actions can you take? What actions do you have control over?” Scritchfield

Rebecca Stritchfield dietitian and life coach

the right equipment to get the job done starting Day 1.

That could mean anything from the right shoes to healthful food in your pantry.

Make a Plan B

says.

And most importantly, make that goal realistic. A common reason people sour on their New Year’s resolutions is that they didn’t set realistic goals to begin with, Maier says. You gained 50 pounds in five years and yet you are determined to lose that weight in five months?

Make time One very important action is to make time for exercise or eating healthy or whatever your goal might be, Maier says.

“Ask yourself, when can I fit this in? And then mark your calendar. Make it an appointment,” he says.

If the gym is five miles out of your way, are you likely to make it there three times a week?

Says Faith Hunter, a Washington yoga teacher: “Use this time to figure out what your stumbling blocks are.

necessarily socialize around healthy habits. So if you decide to work out instead of going to happy hour, will that make you feel like the odd man or woman out?

Maier suggests it doesn’t have to be either/or.

“Do happy hour Thursday and SoulCycle Wednesday and Friday,” he suggests.

CrossFit and various boutique studios — be they yoga or cycling or boxing — have been particularly successful in creating a sense of community, Maier says. But gyms such as his own, as well as running and cycling groups, can provide that same feeling of belonging.

Ask around now to see whether your existing community is interested in joining you in your healthful habit. If not, maybe you need to add a new group of people to your life. “You need to surround yourself with people who live the lifestyle you want to live,” Maier says. “Because you want that to become your norm.”

Find your community Give yourself motivation One often-cited stumbling block is that people don’t

For a new habit to stick,

you need to feel motivated, Scritchfield says.

This is a very individual thing. For some people, it helps to track their progress with fitness trackers; for others, it’s the community; some might be content with “I just feel better.”

Take the time to figure out what exactly motivates you.

You will need that motivation when the going gets tough (around February), Scritchfield says.

For some people, the answer is to get a personal trainer who can design a program that works and who holds you accountable.

For others, it can be a group exercise instructor or just a particular kind of music that motivates, Hunter says. “You have to enjoy and like what you do, or it won’t stick,” she says.

Some people are motivated by new equipment — be it a new kitchen mixer for smoothies or the latest fitness tracker to count calories and performance. Whether it’s your motivating factor or not, make sure that you have

Speaking of healthful food, says Scritchfield, what is your Plan B if your goal of cooking healthy doesn’t pan out?

“First of all, know you’re not alone and it’s not hopeless when you screw up,” Scritchfield says. “And then ask yourself, what is my recovery plan?”

Don’t wait until you stumble. Figure out your recovery plan now.

What happens if your schedule gets in the way of home-cooked meals? How will you address missed workouts?

What if your two-times-aweek limit for alcohol turns into four?

Don’t let a slip-up become an excuse for veering off your healthy path, says Scritchfield. Instead, maybe you can find a way to order in healthful food or make sure to reschedule a missed workout as soon as possible.

But a Plan B should also include self-compassion.

“Don’t get stuck in negative thinking or the compareand-despair trap,” she says, referring to the tendency many people have to compare themselves with the “best and most fit” person at the gym.

“Remember that it’s feelings of hope and confidence that make people change.”

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Healthy eating in the new year Mercy dietitian offers advice for improving lifestyle

By Mardi Taylor Times Record

A local dietitian urges anyone planning to make changes in the new year to start slowly — and be realistic.

Jenna Siebenmorgen, MS, registered dietitian/licensed dietitian with Mercy Outpatient Nutrition Services, says it’s important for people to find a balance in their lives in order to take care of themselves, but that changes should not be made too quickly, because people are more likely to fail if they try too much too soon.

Instead, she urges people to find small changes to make and build on that in order to have a better chance at success.

“Goals have a way of building on themselves,” she said recently. “If you find success by making small changes, gradually you can add in bigger changes and have a better chance at being successful with them.”

Siebenmorgen said people often falter with New Year’s diets because they choose something that’s too broad (“I’m going to eat healthy from now on”) instead of focusing on one small thing to change and building from there. She suggests small changes like adding vegetables to one meal a day and slowly increasing.

“You can set a goal where you say, ‘I’m going to have one serving of vegetables for dinner every night’ and go from there,” Siebenmorgen said.

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Jenna Siebenmorgen, MS, RD/LD at Mercy Outpatient Nutrtions Services, shows a few examples of healthy meals at Mercy recently. [PHOTO COURTESY MERCY]

One of the biggest mistakes in making a lifestyle change is removing an entire food group from the diet, she said. Often people think it’s OK to take carbohydrates out of the diet, for example, but they are missing out on fuel for the body that carbs provide, Siebenmorgen said.

Any health-related goals should include exercise along with healthy eating, she added.

Again, start slowly when making any big changes in

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lifestyle, Siebenmorgen said.

For people on the go, Siebenmorgen says putting emphasis on healthy snacks in between meals can help when it comes to mealtime. She also encourages mindful eating and planning out meals to avoid overindulging or caving in to cravings. People may want to try setting a timer while they eat in order to spend at least 15 minutes consuming a meal.

Slowing down at mealtime can help keep you from overeating.

People should also remember to drink plenty of water, and 64 ounces per day is a good rule of thumb, Siebenmorgen said. People who are more active (and sweating more) should be mindful of that and make a point to drink even more water.

Siebenmorgen urges parents to be good roles models for their children when it comes to nutrition. There are ways to make eating fun for children, even those who won’t

eat healthy foods like fruits and vegetables. She suggests things like making trees from broccoli or cutting fruit into fun shapes in order to make it more exciting for children to eat.

Healthy living is an individualized thing, not something that’s one size fits all, Siebenmorgen said, and it’s important to keep that in mind when preparing to make lifestyle changes. What works for one person may not work for everyone.

Get your fruits, veggies this winter

By Deena Bouknight More Content Now

Our bodies may crave more carbs in chilly weather, so adding fruits and veggies may be a stretch — but it is possible and recommended.

Our bodies may crave more carbs in chilly weather, so adding fruits and veggies may be a stretch — but it is possible and recommended. To motivate the competitive at heart, “The Seven-Day Color Diet” promotes better nutrition with a diet plan and recipes based on food colors: a tuna-apple salad or an Italian tomato casserole on “red” day, for example.

The diet is based on a book of the same name by clinical nutritionist Carolyn Weisel Miller, M.S., R.D., and Jessica Weisel Courtney, a licensed esthetician.

The USDA’s Food Guide Pyramid indicates the average adult is supposed to consume three to five servings of vegetables daily and two to four of fruit.

“Eating a variety of different fruits and vegetables along with a rainbow of color will give the maximum nutrition benefit,” says dietician/nutritionist Melissa Giovanni of Allison Nutrition Consulting, Nashville, Tenn. A few ideas: • Add berries to waffles, pancakes and muffins.

• Add dried fruit or diced apples to oatmeal.

• Make veggie-loaded omelets or quiches.

• Add a slice of avocado to a regular sandwich and slices of tomato to a grilled cheese.

• Add apples, celery, grapes or raisins to chicken salad.

• Top cooked pork chops with warmed apples, pears or raisins.

• Add steamed broccoli to mac and cheese or a baked potato.

“Try chopped spinach in mac and cheese, squash in chili, or mushrooms to Bolognese sauce,” says dietician/ nutritionist Lindsey Joe, also based in Nashville.

Fill at least half your plate with fruits and vegetables.

For suggestions, morematters.org by the nonprofit Produce for Better Health Foundation features a recipe of the day, a list of in-season produce and other encouragers.

Joe says one carb swap to try this winter is riced cauliflower in place of white rice.

The good news is, we still need some carbs.

“Eliminating or reducing carbohydrates too much can lead to more carbohydrate and sugar cravings,” Giovanni says. “Spaghetti squash, mashed cauliflower and zucchini noodles are all great ways to get in more vegetables, but having a slice of whole-grain bread or baguette or the side of some fruit salad would be a great alternative.”

“Eating a variety of different fruits and vegetables along with a rainbow of color will give the maximum nutrition benefit.”

Melissa Giovanni dietician/ nutritionist of Allison Nutrition Consulting, Nashville, Tenn.

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Steps to a healthier you this new year

StatePoint

Want to make resolutions you’ll keep this new year?

Think simple, sustainable changes. Follow these steps for a healthier you, inside and out.

Stick to Your Workout After the holidays, the gym is filled with people who have resolved to incorporate exercise routines into their lives.

Come February, the novelty of the new year wears off, life gets in the way and, 14

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according to “U.S. News & World Report,” 80 percent of resolutions fail by the second week of the month.

Instead of jumping from no routine to a seven-days-aweek commitment, introduce workouts to your schedule in small doses.

Dread cardio or weight machines? Find something that you’ll look forward to, like a cycling class, yoga or outdoor pursuits. Choosing activities that you enjoy will increase your chances of sticking to your resolution.

| HEALTHYU

Eat Smarter According to the Centers for Disease Control and Prevention, most Americans are falling short of their fruit and vegetable intake goals, and most eat only half the recommended amount of fiber. To increase your consumption of essential nutrients, create a grocery list packed with fruits, vegetables, protein and whole grains.

Plan meals for the week to ensure you stick to a wholefood menu. Keep ingredients

on hand for meals you can make in a pinch, so you’re not tempted by fast food on a busy day. Try frozen salmon fillets, which you can cook without thawing, or eggs, low-fat cheese and veggies for a quickbaking frittata.

Freeze individual servings of chopped fruits and vegetables in resealable bags to create quick and delicious smoothies each morning in a high-powered blender, such as the Vitamix E310 Explorian Series machine. For a satisfying, energy-boosting snack,

use your blender to pre-make Dried Fruit Chia Bars or White C h o c o l a t e P e a n u t B u t t er Energy Balls.

Stress Less Stress can have adverse effects on minds and bodies, as insomnia, weight gain, anxiety and depression are all potential related risks. While it isn’t always avoidable, simple changes will help you manage tension.

Sometimes, stress can be solved with some “me time.”

Treat yourself to a massage or manicure, soak in a hot bath, or unwind with a nature walk. Connecting with others can help, too. Plan a brunch with your best friend or a date night with your significant other.

Feeling overwhelmed with work and family life? Build out a to-do list or calendar to feel more in control of your busy schedule, then cross items off the list when completed.

Practice Positivity A sunny outlook can affect your wellbeing.

Keep a gratitude journal by writing down something good that happens each day. On bad days, you’ll be forced to focus on the positive aspects of your life.

One of the best ways to improve your happiness is by giving others a boost.

Volunteer with a charitable organization or donate to a favorite cause. Practice doing something kind daily.

This new year, take small steps to help you feel happier and healthier.

season. Research from the makers of Centrum multivitamins shows that the majority of U.S. adults know sunlight to be a source of Vitamin D, but few can name other sources.

Less than half of U.S. adults are aware of other sources of Vitamin D including: fish (43 percent), egg yolks (36 percent) and beef liver (32 percent). Vitamin D has numerous health benefits and may help reduce the risk of some of the top health concerns of adults — including osteoporosis.

Add a multivitamin Though the weather outside may be frightful, your health and nutrition can be delightful.

While it may be a challenge to eat healthy during the winter, look for ways to incorporate healthy carbs, whole grains and winter produce to your diet.

If you’re having a difficult time getting key nutrients from food alone, consider adding a multivitamin to your daily regime.

Stay hydrated

Raise Vitamin D levels (even when the sun doesn’t shine) With colder temperatures and shorter days you may not be getting that daily dose of sunlight for Vitamin D, which is essential for maintaining strong bones and supporting your immune system.

However, there are other ways to bolster your Vitamin D intake – no matter the

Heat and summer sweat have you reaching for the water during the warmer months, but in the winter — not so much.

Even though the seasons change, your water consumption shouldn’t.

Most people need to drink between six and eight glasses of water every day, so if you’re falling below this number, drink up.

You’ll be heathier for it.

Get adequate sleep It’s a known fact that sleep is critical for our mental health and physical wellbeing — it’s our body’s natural way to recover and rest up.

The National Sleep Foundation recommends that adults get 7-9 hours of sleep per night.

While it may be difficult to turn in early, there are things you can do to ensure a full night’s sleep.

For starters, give yourself enough time to wind down at the end of the day and remove distractions from your sleeping space (this includes your electronic devices!).

Now is the perfect time to reset and recharge your healthy habits. Follow the tips above and you’ll be able to handle any snow, rain or gloom that winter weather throws your way.

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Is that diet

too good to be true?

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| HEALTHYU

By Erin Brodwin More Content Now

S

ome diets aren’t all they’re cracked up to be.

From the cranberry juice (“lose 25 pounds in days!”) craze to the lemon “detox cleanse,” dozens of weight-loss schemes have boomed and, eventually, busted.

Other diets have stuck around, from the gluten-free plan to the more recent alkaline diet.

Instead of making yourself a guinea pig for every new eating fad, wouldn’t it be nice if there were a way to tell which diets were phony before trying them out?

Registered dietitian and nutritionist Andy Bellatti offers three pointers to spot a faulty fad diet in minutes: 1. It emphasizes powders, pills, or both.

“Powders and pills are red flag number one,” Bellatti told Business Insider.

The problem with these concoctions, he says, is that they’ve taken part of something that was once a whole food, like a fruit or a vegetable, then separated and processed it for one ingredient. That’s OK for things like cocoa powder, which does have nutrients, but it shouldn’t make up the bulk of your eating regimen.

“When something is a powder, you’re probably using what, a teaspoon or tablespoon at most? And you have to wonder how much that can really do. Versus a cup of broccoli or a quarter cup of cashews.

That’s something significant,” says Bellatti.

Instead: Go for whole food as much as possible.

Writer Michael Pollan said it best: “Eat food. Not too much.

Mostly plants.”

Be sure to incorporate fresh vegetables, like broccoli, bell peppers, and brussels sprouts, into any eating plan. These crunchy, colorful foods — which the CDC actually calls

“powerhouse foods” — are a great source of key vitamins and nutrients. They’re also high in fiber, which helps keep you feeling full and satisfied until your next meal.

2. Its purported “results” are explained in very vague terms.

If the label promises to do things like “Harmonize your aura,” chances are it won’t do much of anything at all.

One problem with putting slogans like these on health products, says Bellatti, is that they’re “completely subjective. They can’t be tested.” In other words, there’s no way of knowing whether a product that claims to “bring you in line with your true self” is really doing so.

And, as Bellatti points out, “The person whose word you’re taking is the person who’s profiting from this.”

Instead: Eat things with specific benefits.

Be sure to incorporate fresh vegetables, like broccoli, bell peppers and brussels sprouts, into any eating plan. These crunchy, colorful foods — which the CDC actually calls “powerhouse foods” — are a great source of key vitamins and nutrients.

Most health guidelines are based around specific, measurable benefits, from drinking a certain amount of water each day (end goal: stay hydrated) to eating a specified amount of protein (end goal: maintain and build muscles).

Most of these rules are specific to you, however, because they depend on other lifestyle factors like your height, weight, gender, and the amount of exercise you get each day. Other guidelines are more applicable

to everyone, like eating enough fiber to keep your digestive system running smoothly and getting enough calcium to protect your bones.

3. It doesn’t align with common-sense principles.

If “cleaning out your system” by drinking a mixture of lemon juice and maple syrup sounds too easy to be true, it probably is. The truth is, you never need to detox.

Why? Because our bodies do it for us. While our kidneys filter our blood and remove any waste from our diet, our liver processes medications and detoxifies any chemicals we ingest. Paired together, these organs make our bodies natural cleansing powerhouses.

Similarly, any diet plan that claims it can “give you glowing skin in 24 hours” or “make you feel like a new

person” is probably being a bit overzealous.

Instead: Check out what reallife healthy people are doing, and model your lifestyle after theirs.

You don’t necessarily need to subscribe to a specific meal plan or banish certain foods from your diet to start feeling and looking better. For starters, Bellatti suggests simply reaching out to people close to you who are living the lifestyle you want.

“What I would do if I wanted to get healthier is I would look at my friends and family members who are living the life I want to have and I’d say, ‘what are they doing?’” says Bellatti.

“The people in your life who are the healthiest are probably doing practical things: not drinking much soda, eating very little fast food, getting enough fiber in their diet.”

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Get off the roller coaster Bariatric surgery can take weight loss to new heights

By Alicia Agent Sparks

Inches, pounds, pant sizes — much like a roller coaster, there are ups and downs with weight loss.

Even Gooden though it is a new year, for many it is the same struggle.

Dr. Michael Gooden of Sparks Clinic Surgical Associates of Fort Smith specializes in bariatric surgery and provides a better option for getting healthy in 2018.

“There are some patients who are just tired of the roller coaster,” Dr. Gooden said. “They experience these moments when they realize they’re missing out on life, so they choose bariatric surgery as a way to regain control of their weight and their health.”

For 41-year-old Tracy Sisco of Sallisaw, her moment came in 2008 when she was diagnosed with diabetes. Like many, she’d tried the popular diets, even prescription medication, only to lose 20-30 pounds that inevitably came back.

“My family loves to camp, fish and hike, but at 296 pounds, I couldn’t enjoy that with them,” she said. “I started to feel some numbness in 18

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[SUBMITTED PHOTO]

[BRIAN D. SANDERFORD/TIMES RECORD]

Tracy Sisco, credentials coordinator for Medical Staff Services at Sparks Health System, poses in the hospital recently.

| HEALTHYU

my fingers and toes and decided it was time to do something about my weight, permanently.”

Start Here Adults with a Body Mass Index (BMI) of 35 or greater and who suffer from one or more health issues such as diabetes, high blood pressure or sleep apnea may qualify for weight loss surgery. Additionally, those whose BMI is greater than 40, even without other medical problems, are candidates.

Dr. Gooden performs two types of bariatric procedures — gastric sleeve gastrectomy and gastric bypass. Both offer positive results and Dr. Gooden says he works with patients individually to help them choose the best option.

Before surgery, patients undergo a period of physician-supervised weight loss. From genetics to learned behaviors, there are many factors that contribute to obesity, according to Dr. Gooden, and getting to the root of weight gain is key to weight loss. Dr. Gooden and a team of providers, including a dietitian and a psychologist, work with the patient to set realistic health and weight loss goals.

“Surgery is the easy part of this process. It’s the lifestyle change that follows surgery that leads to real, lasting weight loss,” Dr. Gooden said. “We try to identify potential problems ahead of time. For example, if a patient has dietary habits that will hinder their success after surgery, then we move to correct those before proceeding with surgery.”

Get info Seminars are held in the Shuffield Education Center at Sparks Regional Medical Center for those wanting to learn more about bariatric surgery. Register online at SparksHealth.com or call (479) 709-DOCS. 6 p.m. Jan. 25 6 p.m. March 29 6 p.m. Aug. 23

“Most people don’t realize how many calories they could cut out of their diet if they just avoid soda, sweet tea, or coffee drinks that are high in fat and calories. It’s OK to occasionally enjoy something like that. But every time you make one of those choices, you’re limiting your possible success.”

Dr. Michael Gooden

Reaching the Top Dr. Gooden says weight loss surgery is a tool to help you be successful, but like any tool, if it is not used properly, it is not effective. He points to snacking and sugary drinks as two major hindrances of weight loss after surgery.

“Most people don’t realize how many calories they could cut out of their diet if they just avoid soda, sweet tea, or coffee drinks that are high in fat and calories,” he said.

“It’s okay to occasionally enjoy something like that.

But every time you make one of those choices, you’re limiting your possible success.”

How can you succeed?

Dr. Gooden suggests staying committed to follow-up appointments with physicians

and dietitians as well as joining a support group.

The River Valley Bariatric Support Group meets at 6 p.m. the third Thursday of each month at the Fort Smith Public Library main branch on Rogers Avenue to share and support each other during the journey.

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Enjoy the Ride Weight loss should be about becoming healthier and more active, not just a number on a scale, Dr. Gooden says. He tells patients to focus more on how they feel and how their clothes fit, instead of focusing on an “ideal body weight.”

“There’s nothing wrong with wanting to look better, but I find that patients have the most success when they choose to lose weight and get healthy, not just for themselves but for their kids and their families,” Dr. Gooden said.

As Sisco approaches the one-year mark since her surgery, she couldn’t agree more. After losing 120 pounds and seven dress sizes, she says she’s completely off all diabetes medication and has more energy. She stays active with her family and has even begun mentoring at a local school.

“I feel amazing. I know this has given me a new lease on life,” she said.

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UNDERSTANDING DRUG LABELS More Content Now

L

AS VEGAS — You’re an educated consumer. You read the labels of the over-the-counter medications you buy, just like the medical professionals tell you to do.

But what happens when reading a label leaves you even more confused than when you began?

Case in point: Two bottles of a name-brand pain reliever, one marketed in an “extra-strength” formulation, the other marketed for migraines. The pills in both bottles contain exactly the same ingredients in exactly the same proportions.

Yet, not only is the maximum daily dosage of the migraine medicine one-fourth that of the extra-strength one, the list of precautions on the migraine medicine bottle is twice as long as the one on the extra-strength bottle.

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Don’t let this confusing scenario dissuade you from reading the labels on the over-the-counter drugs you buy. That’s still something doctors and pharmacists recommend and something that goes a long way toward preventing potentially dangerous nonprescription drug-related problems.

But knowing how to decipher over-the-counter drug labels can take a bit of know-how.

First, all of this underscores the reality that nonprescription drugs are, indeed, drugs that can pose the same risks of overuse, misuse and dangerous interactions as the prescription medications ordered by your physician.

“My concern in general around over-the-counter products is the fact that you can get them without a prescription,” says Dr. Mitchell Forman, dean of Touro University Nevada College of Osteopathic Medicine.

This easy availability can, Forman says, “give people a false sense of security and safety.”

Even the most commonly used overthe-counter drugs can be misused to the point of serious medical harm.

Take acetaminophen, sold both generically and under the brand name Tylenol. It’s an effective drug to relieve aches and pains and headaches, Forman says, but it also can pose a serious risk of liver damage when taken incorrectly or mixed with alcohol or some other drugs.

Cindy Derouin, pharmacy director at Valley Hospital Medical Center, says that

acetaminophen-associated overdoses in the U.S. each year account for about 56,000 emergency room visits, 26,000 hospitalizations and more than 450 deaths.

The maximum allowable daily adult dose of acetaminophen is 4,000 milligrams, Derouin said.

“That sounds like a lot, but extra-strength Tylenol has 500 milligrams per tablet, so if you took more than eight tablets in a day, you’d exceed the maximum recommended dose. But how many people take Tylenol and never read the label?”

In addition, Derouin says, “one of the things that makes it challenging is, acetaminophen is the active ingredient in more than 100 products and combination products that go under different names, such as Sinutab, Midol, Dristan (and the prescription drugs) Norco and Lortab. So what’s really

challenging is, you have to look and you have to add it all up. That’s how you get into ... an overdose situation.”

In an effort to minimize acetaminophen overdoses, the U.S. Food and Drug Administration in January asked physicians to no longer prescribe acetaminophen medications containing more than 325 milligrams per dose.

When considering any nonprescription drug, a consumer first should read the drug’s label to see exactly what’s in it. Over-the-counter labels always list the active ingredients of the drug, how much of each ingredient is contained in each pill, tablet or dose, and what each ingredient does.

That list of active ingredients also tells the chemical name, adds Leiana Oswald, an assistant professor of pharmacy practice at Roseman University of Health Sciences in

Henderson, Nev. “Some people don’t even realize that Tylenol is acetaminophen.”

Next, make sure that the active ingredients in the nonprescription medication you’re considering don’t duplicate ingredients you may be taking in another over-the-counter or prescription medication.

For example, consumewrs “will go and take Tylenol while they’re taking NyQuil because they’ve got a headache,” Oswald says.

What they don’t realize is that NyQuil (a nighttime flu medication) also contains acetaminophen, and taking both Tylenol and NyQuil will bring the consumer closer to that daily maximum dose without the consumer realizing it.

The active ingredients list might even reveal a few surprises. For instance, some extrastrength pain relievers contain combinations of aspirin, acetaminophen

and caffeine. That caffeine — intended to hasten the analgesic effect of the other two ingredients — could be a problem for people who have high blood pressure or other conditions, while the aspirin could be a problem for those who also are taking blood thinners or who have other conditions.

An over-the-counter label also lists cautions for people with certain medical conditions — diabetes, high blood pressure, liver disease, allergies, stomach bleeding or ulcers, pregnancy — as well as other drugs with which the preparation may interact. Forman says the risk of drug interactions increases with every additional drug taken, and adding an over-the-counter drug into an already hefty mix of prescription and nonprescription medications can raise the risk of experiencing potentially harmful side effects.

When taking several drugs, “the likelihood of drug interactions is phenomenal,” he says, and when drugs that are relatively safe to take alone “now are being taken with two, three, eight, 12 medications, it takes on a totally different perspective.”

Always read the list of possible side effects.

When a patient is prescribed a medication, the physician will counsel the patient, tailoring his or her information to the needs of the individual patient.

However, that’s not true when a patient buys an over-the-counter drug, HEALTHYU

and a layman easily can feel overwhelmed by the glut of information on a nonprescription label.

So, if you are unsure about an over-thecounter drug, ask your doctor or consult the pharmacist. It’s also wise to purchase your overthe-counter drugs at the same pharmacy at which you purchase prescription drugs. That way, the pharmacist will be able to check it against the prescription drugs you’re already taking, flagging potential problems that could occur with the addition of a new overthe-counter preparation.

Oswald says over-thecounter drugs a patient takes may be entered into a pharmacy’s computer program. The system then will warn the patient if one of the OTC drugs might interact with the prescription medications he or she already is taking.

Make it a habit to read the label on every overthe-counter drug you buy every time you buy it. Ingredients, dosages, warning labels and cautions all can change, even in the same branded medication, Oswald says.

For over-the-counter medications that come with dosage cups or spoons, use the devices supplied to administer the medication.

And, when buying OTC medications for kids, use preparations formulated specifically for children and don’t try to adjust the dosage of medications formulated for adults.

A final bit of advice: Don’t use an over-the-counter medication for longer than its manufacturer recommends, and see a doctor if whatever you’re taking a nonprescription drug for doesn’t go away. |

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HEALTH & WELLNESS DIRECTORY 3505 S. 79th Street Fort Smith, AR 479-709-8686

BEHAVIORAL MEDICINE Sparks Behavioral Health 1500 Dodson Ave. Fort Smith, AR 72901 479-709-7455

Mercy Convenient Care – Zero Street 1400 Zero Street Fort Smith, AR 479-573-3082

Mercy Clinic Behavioral Health 2713 S. 74th St., Ste. 203 Fort Smith, AR 479-573-3130

CARDIOLOGY Cardiology Center at Sparks 1500 Dodson Ave., Ste. 60 Fort Smith, AR 72901 479-709-7325 Mercy Clinic Cardiology - Phoenix Ave. 6101 Phoenix Ave., Ste. 401 Fort Smith, AR 479-573-3042 Mercy Clinic Cardiology - Rogers Ave. 7001 Rogers Ave. Fort Smith, AR 479-314-4650

CARDIOTHORACIC & VASCULAR Mercy Clinic Cardiothoracic & Vascular Surgery 7001 Rogers Ave., St. 401 Fort Smith, AR 479-452-1188

CARDIOVASCULAR SURGERY Sparks Cardiothoracic and Vascular Surgery, Inc. 600 Lexington Ave. Fort Smith, AR 72901 479-709-7025

CONVENIENT CARE Mercy Convenient Care – River Valley 22

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COSMETIC SURGERY Surgical Associates of Fort Smith - Sparks 923 Lexington Ave. Fort Smith, AR 72901 479-709-73504

DISABILITY SERVICES

Dentures Today - Sallisaw 1290 W. Mentzer Ave. Sallisaw, OK 918-775-5775

EAR, NOSE & THROAT Sparks Ear, Nose & Throat Center – West 1500 Dodson Ave., Ste. 260 Fort Smith, AR 72901 479-573-7985

ENDOCRINOLOGY Sparks Thyroid and Endocrinology 4700 Kelley Hwy. Fort Smith, AR 72904 479-709-7460

FAMILY MEDICINE

Bost 1801 South 74th Street, Fort Smith, AR 479-478-5600

DERMATOLOGY

Johnson Dermatology 5921 Riley Park Dr. Fort Smith, AR 479-649-3376

DENTISTRY

Dentures Today - Fort Smith 2307 So. Zero #103 Fort Smith, AR 479-646-4499 Dentures Today - Van Buren 2308 Fayetteville Road # 1600 Van Buren, AR 479-474-7600

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Alma Family Medical Clinic - Sparks 937 Highway 64 East Alma, AR 72921 479-632-3855 CarePlus - Sparks 14 Gothic Ridge Rd. Van Buren, AR 72956 479-471-0011 Cornerstone Family Medical Clinic - Sparks 14 Gothic Ridge Road Van Buren, AR 72956 479-474-1100 Greenwood Family Medical Clinic - Sparks 1480 West Center Street Greenwood, AR 72936 479-996-5585 SouthPointe Family Practice - Sparks 3808 Gary Street Fort Smith, AR 72903 479-709-7120 Sparks Clinic Family Medicine 2010 Chestnut, Suite H Van Buren, AR 72956 479-471-4280

Sparks Clinic Family Medicine 6100 Massard Road Fort Smith, AR 72916 479-709-7250 Sparks Clinic Family Practice 4700 Kelley Hwy. Fort Smith, AR 72904 479-573-7990 Sparks Plaza Family Practice 1500 Dodson Ave., Ste. 195 Fort Smith, AR 72901 479-573-7910 Sparks Fort Smith Family Practice 1500 Dodson Ave., Ste. 175 Fort Smith, AR 72902 479-573-7840 Sparks Family Medicine – South 8600 South 36th Terrace Fort Smith, AR 72908 479-709-7465 Sparks Medical Clinic 5428 Ellsworth Road Fort Smith, AR 72903 479-709-7440 Spiro Family Medical Clinic - Sparks 702 West Broadway Spiro, OK 74959 918-962-2442 Van Buren Family Medical Clinic - Sparks 209 Pointer Trail West Van Buren, AR 72956 479-474-3399

Fort Smith, AR 479-221-9922

Mansfield, AR 479-928-4404

Mercy Clinic Primary Care – Paris 500 E. Academy Paris, AR 479-963-5421

Mercy Clinic Family Medicine – Poteau 2110 N. Broadway Poteau, AR 918-647-7416

Mercy Clinic McAuley Family Medicine 3420 S. 74th Street Fort Smith, AR 479-573-3740

Mercy Clinic Family Medicine – Rice Road 2074 Rice Road Waldron, AR 479-637-0250

Mercy Clinic Family Medicine – Charleston 107 S. Logan Charleston, AR 479-573-3120 Mercy Clinic Family Medicine – Ozark 201 S. 70th Street Ozark, AR 479-667-1590 Mercy Clinic Family Medicine – Van Buren 2800 Fayetteville Road Van Buren, AR 479-314-4000 Mercy Family Medicine – Waldron 1341 W. 6th Street Waldron, AR 479-637-2136

GASTROENTEROLOGY Gastroenterology Center - Sparks 1001 Towson Ave., Ste. 100 Fort Smith, AR 72901 479-709-7430

GENERAL SURGERY Arkansas Surgical Group - Sparks 1500 Dodson Ave., Ste. 250 Fort Smith, AR 72901 479-573-7940 Surgical Associates of Fort Smith - Sparks 923 Lexington Ave. Fort Smith, AR 72901 479-709-7350

GERIATRICS

Mercy Family Medicine – Booneville 128 Daniel Ave. Booneville, AR 479-675-2455

Adult Medicine Specialists - Sparks 1120 Lexington Ave. Fort Smith, AR 72901 479-709-7260

Mercy Family Medicine – Cedarville 708 Pirates Way Cedarville, AR 479-235-3025

SeniorCare Behavioral Health - Sparks 1001 Towson Ave. Fort Smith, AR 72901 479-441-5601

Mercy Clinic Primary Care – Cliff Drive 3700 Cliff Drive Fort Smith, AR 479-259-9286

Mercy Family Medicine – Magazine 351B E. Priddy Street Magazine, AR 479-969-8768

Mercy Clinic Primary Care – Free Ferry 1000 Waldron Road

Mercy Family Medicine – Mansfield 100 N. Walnut, St A

HEARING

Beltone 1100 Lexington Ave Fort Smith, AR 479-782-5858

HEALTH & WELLNESS DIRECTORY HEARING

Graham Hearing Graham Hearing Services, Inc. 1005 Lexington Ave. Fort Smith, AR 479-783-5250

Center For Hearing 4300 Rogers Ave., Ste. #15 Fort Smith, AR 479-785-3277

HEMATOLOGY/ ONCOLOGY Sparks Clinic Cancer Center 1001 Towson Ave. Ste. 300 Fort Smith, AR 72901 479-709-7435 Sparks Radiation Treatment Center 1502 Dodson Ave. Fort Smith, AR 72901 479-709-7190 Mercy Clinic Oncology 7001 Rogers Ave., Ste. 200 Fort Smith, AR 479-314-7490 Mercy Radiation Oncology 7301 Rogers Ave. Fort Smith, AR 479-314-7545

INFECTIOUS DISEASE Sparks Center for Infectious Disease 1001 Towson Ave., Ste. 200 Fort Smith, AR 72901 479-709-7447

INTERNAL MEDICINE Adult Medicine Specialists – Sparks

1120 Lexington Ave. Fort Smith, AR 72901 479-709-7260 Sparks Plaza Internal Medicine 1500 Dodson Ave., Ste. 180 Fort Smith, AR 72901 479-573-7820 Mercy Clinic Primary Care – Cliff Drive 3700 Cliff Drive Fort Smith, AR 479-259-9286 Mercy Clinic Primary Care – Sallisaw 1015 E. Choctaw Ave. Sallisaw, OK 918-774-0034

INTERNAL MEDICINE & PEDIATRICS Mercy Clinic Internal Medicine & Pediatrics 7800 Dallas Street Fort Smith, AR 479-314-4940

INTERVENTIONAL PAIN MANAGEMENT Mercy Clinic Interventional Pain Management 3501 W.E. Knight Drive Fort Smith, AR 479-709-6755

NEPHROLOGY Renal Care Associates Sparks 1500 Dodson Ave., Ste. 280 Fort Smith, AR 72901 479-709-7480

Mercy Clinic Neurology 7303 Rogers Ave., Ste. 101 Fort Smith, AR 479-314-7590

NEUROSURGERY Mercy Clinic Neurosurgery 2713 S. 74th Street, Ste. 301 Fort Smith, AR 479-573-3723

OBSTETRICS/ GYNECOLOGY Mercy Clinic OB/GYN 7001 Rogers Ave., Ste. 403 Fort Smith, AR 479-785-2229

OCCUPATIONAL MEDICINE Sparks Occupational Medicine 8600 South 36th Terrace Fort Smith, AR 72908 479-709-7422

PODIATRY Mercy Clinic Podiatry – River Valley 3501 W.E. Knight Drive Fort Smith, AR 479-709-6700

PULMONOLOGY Sparks Clinic Lung Center 1001 Towson Ave., Ste. 400 Fort Smith, AR 72901 479-709-7433 Mercy Clinic Pulmonology 7303 Rogers Ave., Ste. 302 Fort Smith, AR 479-314-4620

SENIOR CARE

ORTHOPEDICS Mercy Clinic Orthopedics – River Valley 3501 W.E. Knight Drive Fort Smith, AR 479-709-6700

Grace at Home 2613 Market Trace Fort Smith, AR 72908 479-242-2273

Sparks Pediatrics 5428 Ellsworth Road Fort Smith, AR 72903 479-709-7337

NEUROLOGY Sparks Clinic Neurology 3808 Gary Street Fort Smith, AR 72903 479-709-7050

Mercy Clinic Pediatrics 3224 S. 70th Street Fort Smith, AR 479-314-4810

PLASTIC & RECONSTRUCTIVE SURGERY Mercy Clinic Plastic & Reconstructive Surgery

7001 Rogers Ave., Ste. 200 Fort Smith, AR 479-314-8917

SPORTS MEDICINE Mercy Clinic Sports Medicine 3501 W.E. Knight Drive Fort Smith, AR 479-709-6700

SURGERY Mercy Clinic General Surgery 2713 S. 74th Street Fort Smith, AR 479-573-3101

THERAPY SERVICES Sparks Outpatient Physical, Speech & Occupational Therapy 624 Towson, Ste. B Fort Smith, AR 72901 479-441-5361 Sparks–Van Buren Outpatient Physical Therapy Pulmonary Rehab 2020 Chestnut Van Buren, AR 72956 479-471-4545

WOMEN’S SERVICES Sparks Obstetrics & Gynecology 1500 Dodson Ave., Ste. 230 Fort Smith, AR 72901 479-709-7490 The Women’s Center Sparks 1500 Dodson Ave., Ste. 140 Fort Smith, AR 72901 479-709-1913

WOUND CARE Sparks Wound Care & Hyperbaric Center 1001 Towson Ave. Fort Smith, AR 72901 479-441-5078 Mercy Wound Care & Hyperbaric Center 7306 Rogers Ave. Fort Smith, AR 479-314-2804

UROLOGY

PEDIATRICS

Summit Pediatric Clinic - Sparks 209 Pointer Trail West Van Buren, AR 72956 479-474-3399

Sparks Neurology Center 1504 Dodson Ave. Fort Smith, AR 72901 479-709-7175

2717 S. 74th Street Fort Smith, AR 479-573-3799

Peachtree Village Retirement & Assisted Living Community 1500 Fresno Fort Smith, AR 72901 479-785-5544

Sparks Urology Group 5500 Ellsworth Road Fort Smith, AR 72903 479-709-7295

COMING UP....

HEART HEALTH healthy

SLEEP DISORDERS Sparks Sleep Disorders Center 1001 Towson Ave. Fort Smith, AR 72901 479-441-5255 Mercy Clinic Sleep Medicine

NEXT EDITION: SATURDAY, FEBRUARY 17TH

living well in the river valley

HEALTHYU

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JANUARY 2018

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Love your heart.

Free Heart Event

Join Mercy heart specialists Dr. Mark McCoy and Dr. Andres Vargas for a free presentation on heart health.

Enjoy drinks and hors d’oeuvres and hear about peripheral vascular disease, heart screenings and steps you can take to protect your heart and those you love.

Mercy Medical Building Lobby 7001 Rogers Ave. Fort Smith, AR 72903

Thursday, February 8 5:30 – 6:30 p.m.

This event is free but registration is required.

RSVP online today at mercy.net/LoveYourHeart Or call 479.573.3222 Your life is our life’s work.

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JANUARY 2018

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Mark McCoy, MD Cardiothoracic Surgery

Andres Vargas, MD Interventional Cardiology