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Health Matters Observer

JUNE 2020

Finding

calm chaos in the

In times of uncertainty, scheduling self-care into your life is the first step to managing your mental health. PAGE 2

VIRTUAL MEDICINE

DISASTER LEFTOVERS

PICTURE OF HEALTH

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What you need to know on telehealth.

How to use the stack of cans in your cupboard.

Discover reinvigoration in fun exercise.

HEALTH MATTERS

YourObserver.com

JUNE 2020

Fear of unknown amplifies anxiety Lakewood Ranch psychiatrist shares tips to lessen anxiety amid COVID-19 pandemic and other stressful situations. LIZ RAMOS STAFF WRITER

Everyone’s lives have changed over the past three months because of COVID-19. Florida shut down for a month, which forced businesses, restaurants, bars, hair and nail salons, and more to close their doors. Health and safety guidelines were put in place, which has caused people to follow the tape marked 6 feet apart as they stand in line at a grocery store or to wear a mask while in public. Now the state is slowly reopening, and everyone is adjusting to a new normal, but questions remain. Should a mask be worn? Is it safe to enjoy a meal outside at a restaurant? Will children be back in a classroom come fall? When will life go back to normal? With all the uncertainty comes an increase in anxiety for many. Isolation and fear of the unknown with COVID-19 has made some underlying issues, such as depression and anxiety, come to the surface.

Liz Ramos

Dr. Tariq Halim, a psychiatrist in Lakewood Ranch, encourages people to make a daily schedule to help lessen their anxiety over the unknown.

PERSONALITY DIFFERENCES For people who consider themselves introverted, the stay-athome order might have been a relief, but for extroverts, social distancing and quarantine provide their own challenges. Introverts are happy to social distance and keep away from others, which made the stay-at-home order easier for them. “They’ve easily made it their normal to not go out and do things, and now it’s actually acceptable to not do those things,” Halim said. “For them, anxiety is decreased.” Extroverts, on the other hand, have not had as easy of a time adjusting to the new normal. As a result, extroverts are being forced to find other ways to socialize, such as by videoconferencing.

“Humans are built to be social creatures,” said Dr. Tariq Halim, a psychiatrist in Lakewood Ranch. “Staying indoors and locking yourself up from the rest of the world will make some more apprehensive, anxious and depressed.” According to a study by the International Journal of Mental Health and Addiction, the fear that pandemic viral infections

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HEALTH MATTERS

YourObserver.com

“Start making a routine because there’s no such thing as normal right now, but you do your best to get to that point for yourself.” — Dr. Tariq Halim, a psychiatrist in Lakewood Ranch

can spread across large portions of populations could cause heightened anxiety. “Fear is a negative emotion symptomized by extreme levels of emotive avoidance in relation to specific stimuli,” the study states. “It is associated with clinical phobias and social anxiety disorder, and as such the potential for widespread public fear caused by pandemic viral infections could lead to significant levels of mental distress at the population level.” Halim said mainstream media has also played a role in amplifying fear among people because many media outlets tend to report “extreme cases,” but learning about COVID-19 from various sources will help ease anxiety. People with obsessive compulsive disorder symptoms based on cleanliness and organization could see themselves cleaning

more and doing more to stay organized because of their worries of public transmission, Halim said. For anyone experiencing anxiety or depression as a result of COVID-19, Halim’s most pertinent advice is to make a schedule and plan activities, a form of cognitive behavioral therapy. Using a planner relieves your mind from anxiety because it allows you to let things leave your brain to concentrate instead on more important things and to have better focus, which also helps you sleep better at night. Writing your thoughts down can help you focus on solutions, as well, instead of on the problems. “Start making a routine because there’s no such thing as normal right now, but you do your best to get to that point for yourself,” he said. “You have to have a mindset to make this our new normal, at

least for the time being. You have to understand and appreciate the fact that although we have to take these precautions, it doesn’t mean you stop doing everything you need to do.” Many people are working from home, a deviation from their routines. This change could cause people to work more and could even result in loss of sleep. Halim said people need to take necessary breaks to force themselves to step away from the computer and phone and to maybe take a short walk or do yoga. Halim suggests using the Pomodoro Technique, a timemanagement method in which work is broken down into intervals separated by short breaks. Although people are wondering whether it’s safe to venture outside and start returning back to normal, taking a first step is important even if it means wearing a mask or abiding by social distancing guidelines. “They don’t need to make it more complicated than it is, and once we understand that it is what we have to do, you don’t think about it as much as when you take it to the extreme and not see your family members,” Halim said.

JUNE 2020

POMODORO TECHNIQUE

The Pomodoro Technique is a time-management strategy to help people be more productive by scheduling breaks into a work schedule. It was created in the late 1980s by Francesco Cirillo and named after the tomato-shaped (“pomodoro” is Italian for tomato) kitchen timer he used in college. The technique helps with managing distractions, eliminating burnout, creating a better work and life balance, and not working against time. The original technique has six steps: 1. Choose a task to complete. It could be a big project, work to study or something you have been procrastinating on. 2. Set a timer for 25 minutes. 3. Work without interruptions until the timer goes off. If during that time you think of something else important to do, write that task down, and return to your work. 4. When the timer rings, pause, and mark where you stopped. 5. Take a break for three to five minutes. Go for a brief walk, grab some coffee, or take a deep breath — anything not work-related. You deserve it! Then return to step 2. 6. Every fourth pomodoro (interval of work time), take a longer break of 20 to 30 minutes. Your brain uses this time to fully understand the new information and to rest before you begin again. Continue the process until your work is done. If you finish the task in the middle of a pomodoro, Cirillo suggests using the remaining time to review your work or to overlearn. The Pomodoro Technique has a few variations to best suit personal working style — working in 90-minute pomodoros to reflect a natural concentration cycle or working in natural time periods, such as in between meetings or until the dishwasher finishes — but you can also come up with your own twists to ensure your highest productivity.

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HEALTH MATTERS

YourObserver.com

JUNE 2020

Mindfully in the moment Health professionals explain importance of creating life balance. PAM EUBANKS SENIOR EDITOR

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MIND YOUR MOMENTS

“Anything we can do to take us out of our minds is great” Hart said. “Mindfulness is bringing attention to what is present in this moment. It brings the mind away from thoughts that might have happened in the past.” Hart recommends starting with simple breathing exercises or meditation to clear the mind; doing so helps create new neural pathways in the brain, which shift the brain’s stress response to a pause moment in which you can choose to react differently. FIND A PASSION

Schonwald said it’s important to find something you enjoy doing and then to do it. The action is what helps create a sense of balance for an individual.

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ou hear people say it’s important to take care of yourself. Trish Hart, a stress management educator trained through Duke Integrative Medicine and Massachusetts General Hospital, has the science to prove it’s important. Hart said the body’s stress response originates from an almond-sized section in the middle of the brain called the amygdala, which scours the environment around you looking for situations that are unsafe. It can trigger a sense of fear. Then your body reacts in one of four ways: fight, flight, freeze or faint. The amygdala communicates that stress down the body’s “wandering” nerve, the vagus nerve, to all the other organs. “Self-care calms the amygdala and expands the other part of the brain — that part of the brain known as your prefrontal cortex,” Hart said. “You’re moving from the reacting part of your brain to the thinking part of your brain. It shuts off the stress response. We allow our bodies to reset [and] begin again.” Hart said chronic stress can

lead to physical or emotional disease, such as blood pressure, diabetes or even cancer. Additionally, trauma, like the COVID-19 pandemic, can “lock” your amygdala into stress mode. That makes it particularly important to engage in self-care, allow time to refocus and help the body move into a more relaxed state. Hart and Sarasota psychologist Denise Schonwald share their insights on self-care.

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HEALTH MATTERS

YourObserver.com

JUNE 2020

Denise Schonwald

Trish Hart

“It’s got to be something that brings them a lot of joy,” she said. “[Being with] animals can do that. It could be creating art.”

anxiety. Instead, find something else to focus on until the urge to stress-eat goes away. “The body wants to get rid of energy,” she said. “Take a walk to process it.”

KEEP MOVING

Both Hart and Schonwald said exercise is an important part to maintaining good mental heath. You should aim to exercise for at least 20 minutes a day. Both recommend yoga to keep muscles strong and flexible. Hart also said that if you’re confined to a desk, make sure to get up and move at least every 90 minutes. EAT RIGHT CONSISTENTLY

Hart said it is important to eat every three to four hours to ensure your blood sugar levels stay balanced. This helps steady your mood. She recommends eating as many plant-based foods as possible and to be mindful to limit stimulating foods, such as coffee and chocolate. Schonwald said that when you feel stress, you want to eat sugars and carbohydrates, but those foods actually feed your sense of

RELATIONSHIP STATUS:

PRIORITIZE SLEEP

Hart said individuals should strive for seven to eight hours of sleep daily and try to have a routine at bedtime. Try to have a set wake-up time and a set bedtime each day, and make sure to give yourself time to relax. “Give yourself 30 minutes to an hour to wind down,” Hart said. “Shut off the technology. Take a bath. Read. We need to work with the natural sleep drives of your body.” MAKE SELF-CARE A ROUTINE

If you’re having trouble finding time for self-care, consider doing as Hart does. “I make an appointment with myself on my calendar,” Hart said. “I put Time for Trish. It gets me moving into something I enjoy for self-care.”

By Freya Robbins, CDFA™

It brings a giggle to my lips and my mind when I see a young person post this as their Facebook status. Yet, relationships are complicated, aren’t they? From my perspective, both personally and professionally, creating and keeping a healthy intimate relationship with your partner might be the most difficult relationship challenge ever. Let’s face it, we have been through a storm of changes lately, from COVID-19, to children being schooled at home, to us working from home, being socially distanced from friends and family and financial challenges to boot! Stress wreaks havoc with us and if left untreated results in physical problems. When we are stressed our brain naturally responds using the flight or fight scenario. That works well if we are hunters and gathers and someone is chasing us. But this time it is just our spouse and they are not out to hurt us. They are just being them! Experiencing anxiety or concern about your relationship is normal but pretending like it is not there or that it will get better without some positive action is unrealistic. Isn’t that the definition of insanity? Doing the same thing over and over and expecting it to be different?

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HEALTH MATTERS

YourObserver.com

JUNE 2020

Har b or C ha s e HARBORCHASE COMBATS COVID-19 AND HELP OUR RESIDENTS STAY CONNECTED

Photos by Harry Sayer

Angeleah Halaby, stroke coordinator for Doctors Hospital of Sarasota, outlines how the technology is used.

The need-to-know on telehealth Have questions about virtual medicine? We have you covered. HARRY SAYER STAFF WRITER

here have been numerous ways medicine has been practiced through the centuries. One of the first major approaches was home visits, where the town doctor would make personal visits to people with various ailments. Then came the reverse, when patients traveled to centralized hospitals and doctors for treatments. It has been that way for some time, but a new approach is gaining prominence. Telehealth — where a health care provider and patients communicate virtually — has been an option for years but has seen a surge in popularity of late. Part of that is necessity. The ongoing pandemic has caused hospitals and health providers to encourage as little contact as possible with contagious patients. But some medial professionals believe it’s now here to stay. “I think it was inevitable that we’re going to get to this point sooner rather than later,” said

Testing is provided for all residents and mandatory for all associates. We support the health and well-being of all residents and associates by exceeding the recommendations provided by the CDC and WHO. Residents continue to stay connected to loved ones using smartphones and tablets. Using apps like Zoom, Facetime and Skype ensures peace of mind to know that our residents are safe and entertained. We have modified our premium amenities to include in-room dining or social-distance dining, bar-cart delivery serving premium wines and spirits, live music in hallways or courtyards and drive-by parades to celebrate special holidays.

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Michael Schandorf-Lartey, the chief medical officer at Doctors Hospital of Sarasota. “Obviously, the COVID-19 crisis basically created the existing situation. … [Telehealth] is not going to come down because it was headed there anyway.” How does it work? Health professionals use video telecommunication systems to treat patients remotely. This often involves video to get a better idea of what ails the patient. It can be done through cellphones, computers and other technology. What are the benefits? Telehealth allows health centers to connect with emergency physicians and specialists to consult and treat patients they wouldn’t be able to see otherwise. It also helps streamline and speed up taking care of patients, which can be critical in time-sensitive situations like having a stroke. “We need to get them within the first three to four hours really with the onset of symptoms to be able to intervene and help them more acutely,” said Angeleah Halaby, stroke and sepsis coordinator for Doctors Hospital of Sarasota. “If it’s an emergency, [and] you don’t get here quick enough, then we can’t give you the treatment

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HEALTH MATTERS

YourObserver.com

Is it difficult to understand? Most new technology takes a second to make sense, and family practice Dr. Meghan Buhler with First Physicians Group has recently implemented telehealth into treating her patients, many of whom are in their elder years. She says they’ve picked it up quickly. “[My patients wanted] access to us as a provider but didn’t want to be near anyone,” Buhler said. “It’s been an adjustment, but everyone has been pleased with the outcome. My patients like being able to physically see me, and I like seeing them where we

JUNE 2020

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have that connection. … Even our patients who are older and might have had a negative thought about technology are surprisingly good at it. It’s worked out really well.” What are its drawbacks? The advantages of telehealth with its greater accessibility and efficiency are clear. The drawbacks, though, are harder to define. Schandorf-Lartey worries the transition to a digital approach will take something away — the human element of medicine. “There’s something to be said about sitting across someone and having them look into your face, talk to you about what’s going on,” he said. “I think the downside is that we’re going to lose something — that commonality, that feeling like we’re all the same beings that are connecting on a certain type of level. “But I guess with any progressive system there are always positives and negatives, and this may be one of the negatives that we’ll have to negotiate or navigate our way around.”

Doctors Hospital of Sarasota Chief Medical Officer Michael SchandorfLartey contacts patients remotely through video technology

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that you need.” A timely response from a health specialist working remotely can save time, which is valuable if the person’s brain is in danger. The practice can also be seen in psychiatric treatment as well as with critical care patients in the intensive care unit. It’s particularly useful determine whether a person needs temporary detainment at a treatment facility due to mental illness. “You have this system where as soon as the patient comes in the emergency room, or even before they come, you’re activating the protocol,” Schandorf-Lartey said. “So it’s very timely attention to the patient’s needs and saves a lot of unnecessary Baker Acts.” In addition to emergencies, telehealth is commonly used for minor urgent care, such as seeing if a cut or bruise is serious or needing treatment for such ailments as pink eye or fever. It is also helpful for needing medication while you’re out on vacation. Seasonal residents can rely on it to connect with a doctor no matter what home they’re in, rather than having a doctor in both locations.

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Cancer touches all of us By: Jayne Giroux, Director of Community Development

Diagnosed with triple positive breast cancer in June 2018, Karissa’s doctors attacked this aggressive cancer with a four-drug chemotherapy regimen before she underwent a mastectomy and reconstructive surgery. Following surgery, Karissa required three units of blood. Whether a patient needs three or 30 units of blood, the result is the same – a life can be saved. “My husband has been a SunCoast blood donor for over 10 years. I never imagined I would be a recipient of this precious gift from other donors like him. When you donate blood, you not only save lives, you save families,” said Karissa. We all know someone touched by this terrible disease and often we feel helpless. You can take back the power by donating blood and platelets. You never know when you or someone you love will need this lifesaving gift.

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Cancer is probably not the first word you think about when you consider donating blood or platelets. Perhaps you should. We often tell you about the catastrophic traumas that require massive amounts of blood, but did you know most of the blood products we collect treat cancer patients?

HEALTH MATTERS

YourObserver.com

JUNE 2020

Brynn Mechem

Pharmacist Gerry Letendre says that when prescribed correctly, hormone therapy can safely reduce symptoms of menopause.

Hormone therapy helps balance body Sarasota pharmacist says when taken properly, hormone therapy can reduce menopause effects without increased risks for diseases.

BRYNN MECHEM STAFF WRITER

As women hit menopause, they might experience hot flashes, night sweats and a slowed metabolism. But local health officials say there’s no need to suffer. Gerry Letendre, a registered pharmacist and president of Sarasota Specialty Pharmacy, specializes in bioidentical hormones, which are identical to natural hormones. As people age, the body’s ability to produce its own supply of

hormones declines, which results in more rapid aging and changes in the body. As hormone levels decline, people are at a higher risk for osteoporosis, heart disease and a decline in brain health. Bioidentical hormones are most often used to balance a person’s hormone levels during menopause to help restore a higher quality of life, Letendre said. When hormone levels are normal, a person experiences higher energy levels, a higher metabolism, an increased libido and an improved mood.

“Some women sail through menopause without too many symptoms,” Letendre said. “Others find them very disruptive, and some are willing to tolerate whatever the symptoms are. But there’s no need to suffer through that.” Some people have advocated for earlier use of the treatment, when men and women are in their 20s and 30s, though Letendre said that would increase the risk for complications later in life. Sarasota Specialty Pharmacy makes each bioidentical treatment specific to each client using data gathered from a saliva test. Each person’s treatment contains hormone adjustment levels specific to the client’s needs. “The old saying of, ‘One size doesn’t fit all’ is very appropriate for what we do because everyone’s hormone balance is different,” Letendre said. The bioidentical hormones are often applied in a topical cream, so the dose can be adjusted more easily. They are not, however, without their risks. A 2019 study found that when taken incorrectly, hormone treatments can increase a person’s risk for breast cancer. A separate 2019 study found that when prescribed individually, hormone treatment can help balance menopausal women’s hormones, but when prescribed incorrectly, it can increase the risk for cardiovascular health and types of cancer. However, the largest risks associated with hormone therapy are found when people take synthetic replacements instead of bioidentical replacements, Letendre said. Bioidentical hormones have the exact chemical composition of the hormone in a person’s body. Synthetic hormones, however, are created with add-on side chains

HORMONE CHANGE

Hormone imbalances can cause different symptoms in different people, but generally, it might be time to consult a doctor if you experience the below symptoms: n Difficulty sleeping n Fatigue n Brain fog, memory lapses and

forgetfulness n Low sex drive n Headaches n Dry vagina n Hot flashes and night sweats n Mood swings, anxiety, sadness or panic attacks n Weight gain n Aches, pains and stiff joints

to the original hormone and could have altered chemical bonds. The synthetic hormones often are stronger than the body’s hormone, so they will send abnormal messages to the body, which results in unwanted side effects, such as breast cancer, stroke, heart disease and blood clots. Research from the Women’s Health Initiative shows that the risk of breast cancer increases when a person takes progestins, which is found in synthetic hormones. That risk decreases when hormones are balanced with progesterone, found in bioidenticals. Letendre said that if people do decide to begin hormone treatment, they should consult with a physician to assess risks and find the right solution for them. “The sad part about all of this is many women feel they have no options, or they’ve heard horror stories,” he said. “There’s no need to suffer. When taken correctly, these can improve quality of life.”

Is There A Doctor In The House?

Yes, yours. As our community comes together to fight this pandemic, that also means keeping our distance. But at Sarasota Memorial’s First Physicians Group, we know that sometimes consulting a doctor just can’t wait. Thanks to our new Telehealth Program, patients can see their physicians from the safety and comfort of their own homes. Through online video calls made from a computer or smartphone, patients and physicians can enjoy the privacy and security of an in-person appointment without sacrificing social distancing or quality of care. Our FPG offices are excited to include this offering and standing by to accommodate you throughout this time. Call your physician’s office today and ask about Telehealth opportunities. And if you prefer to see your doctor in-person, know that our offices are still open and ready to receive you. As always, we’re happy to help.

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HEALTH MATTERS

YourObserver.com

Rethink your emergency stash of canned goods Wondering how to make canned veggies healthy again? It’s easier than you think. NAT KAEMMERER STAFF WRITER

You’re not really a Floridian until you’ve gotten your first disaster prep under your belt. Most years, that means stocking up on water and food in case of hurricanes. This year, canned and frozen foods and toilet paper were swept off the shelves to stock up for the coronavirus pandemic. Now as life begins to open up again, what in the world will you do with all those cans? They can’t be healthy, right? Wrong. Mostly. “A canned green bean is better than no green bean,” local nutritionist Nora Clemens said. “The canning industry has really high standards for processing their foods, and that includes quickly putting them through the canning process, so that they’re processed at the peak of their freshness.” That means those carrots in a can probably retained more of their original nutrients than those carrots currently hanging on in your refrigerator drawer. You should strive to get your fruits and veggies in whatever way you can, so don’t waste cans if you think

Nat Kaemmerer

Chili is a great opportunity to use up a variety of leftovers.

they’re less than fresh foods. Canned veggies often have salt added to them as part of the canning process, but Clemens said if you give them a good rinse, you’ll be able to get perfectly good produce. Same goes for fruits, which are often packed in a lot of sugar or syrup. “I want … to show people not to freak out and say: ‘Oh, I’m being such a bad parent. I’m buying canned vegetables and fruits,’” Clemens said. “No, they can do that and just rinse it, and it’s still good.”

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VEGGIE BOWL Modeled after Whitney’s LBK Bowl, this will pack a ton of nutrients into your lunch. The vegetables are really just suggestions because this can be molded to fit whatever your tastes are. Frozen produce work great too, and Chef David Benstock of Whitney’s suggests letting them thaw before sauteing or roasting. n 1 cup rice or quinoa n 2 cloves garlic, diced n Half onion, diced n Lime juice

n 1 can carrots, rinsed and drained n 1 can peas, rinsed and drained n 1 can white beans, rinsed and drained, to get the “can funk” off of them, Benstock said

Directions: In a medium saucepan over medium heat, boil 2 cups water, though if using quinoa, just use 1 3/4. Add rice or quinoa, stir, and cover. Bring pot back to a boil, then reduce heat to low, and simmer for 18 minutes or until water is absorbed. Heat 1 tablespoon cooking oil in a skillet over medium heat. Add diced onion and garlic, and cook until translucent. Add veggies. It’s important to rinse them to get as pure of a product as possible and to reduce the sodium. Benstock recommends not adding salt to your dish because canned veggies already come with a lot as part of the preservation process. Saute everything together. Add black pepper and lime juice to finish it with acidity, which Benstock does at Whitney’s. Begin layering. Rice first, then veggies, then beans. You can heat those in the microwave or throw them on the skillet for a minute or two to get them warm. Because they’re already cooked, it’s not vital to do so. If you have fresh herbs, Benstock recommends adding that for another pop of flavor.

CHILI It would be difficult to look at canned recipes and not include chili. This dish can be made vegan, or a healthier swap can be made with ground turkey instead of ground beef. Here’s the ultimate “dump recipe.”

JUNE 2020

n 1 can garbanzo beans, rinsed and drained n 1 can black beans, rinsed and drained n 1/2 can cannellini beans, rinsed and drained n 1/2 can pinto beans, rinsed and drained n 1 can corn, rinsed and drained n 1 can crushed tomatoes n 2 tablespoons tomato paste n Cumin, to taste n Salt and pepper, to taste n Medium onion, diced n Cooking oil n 3 tablespoons chili powder n 2 tablespoons sugar n Cayenne pepper (optional) n 1 pound ground beef or turkey (optional)

Directions: Heat oil in a large saucepan over medium heat. Add diced onion, and cook until translucent. Add optional ground meat, break apart with a wooden spoon, and cook until browned, about seven minutes. Add salt, pepper, cumin, chili powder, sugar, optional cayenne and tomato paste. Stir to combine. Add tomatoes, with or without their juice. If not using juice, add in 1 can of water, or more if you like a thinner chili. Add beans and corn. Stir to combine. Bring the pot to a low boil, then turn down to a simmer. Let it cook for at least 20-25 minutes. Make sure to stir occasionally. Let chili stand for five minutes before serving. Top with croutons, bread, cheese or crackers. You can also freeze your leftovers to save longer.

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HEALTH MATTERS

YourObserver.com

JUNE 2020

Find self-awareness in yoga Yoga has grown from an ancient Hindu practice to a workout sensation, but what about the basics?

While at home, try these poses to help with tight muscles, slouched shoulders or a general lethargic feeling. Then meet with a yoga teacher to discuss the best practice for you. FOR TIGHT HIPS: LOW LUNGE Begin in a Downward-Facing Dog, then step your right foot in between your hands. Align your right ankle and knee before dropping your back knee to the floor. Engage your core, and gently lengthen your tailbone toward the ground while drawing the top of your head toward the ceiling. If you can, reach your arms overhead. Breathe and hold for one minute, then switch sides.

WHITNEY ELFSTROM STAFF WRITER

ention yoga, and images of toned bodies in pretzel-like postures might come to the mind, but yoga teachers say there is more to the practice than flexibility. “There’s the myth that [yoga is] just about flexibility,” said Rebekka Mars, a teacher at The Yoga Shack. “It’s not all about getting flexible. … It’s really more about opening up the energy in your body.” During her 12 years as a certified yoga teacher, Mars said she has always promoted focusing on what’s best for your body rather than watching what someone else can do. “One of my favorite quotes from one my teachers is, ‘How’s that working out for you?’ [and] ‘Are you seeing the results you want?’” she said. “There is an important piece of just pausing and self-reflecting on why you’re doing it.” Taking time to reflect on why a pose is being done and if it is serving your body in the moment is an important part of the practice, she said. “Having that self-awareness, which is a big part of yoga, is being able to self-reflect, grow,

TAKE 5 AND STRETCH

Courtesy photo

Rebekka Mars helps position a student while she teaches a yoga class at The Yoga Shack.

learn and self-study,” Mars said. “Doing that will help you keep looking at these parts of you.” Lynn Burgess, owner of Yoga From the Heart, said she often hears students say, “I thought yoga was supposed to hurt,” which she chocks up to the “Western American mentality of no pain, no gain.” “That’s one of our big teachings — if it hurts, we shouldn’t be doing it; if it’s uncomfortable, then that’s different from hurt,” she said. But the practice of yoga offers a

variety of options for people of all ages looking for different results. For example, if you lead a sedentary life, then a flow class, also known as vinyasa yoga, might be better suited for you. Flow practitioners move through each pose by connecting their breath and movement. It is good for those looking to strengthen muscles, build endurance and improve cardiovascular health. Whereas if you’re a marathon runner, then a restorative class provides the rest your body needs to recover. These classes are often

Be your best you!

floor-based with a large emphasis on stretching over strengthening, and they are good for those looking to gain flexibility, rehab an injury or slow down a busy mind. To discover what type of yoga class best suits your body’s needs, Burgess advises first talking with a yoga teacher. “This is a collaboration. Let’s figure out what works best for you,” she said. “Really educating people I think is the best way to go and then continuing a dialogue [with questions like], ‘How did that class work for you?’”

FOR A TIGHT BACK: LEGS UP A WALL Sit facing a wall, and shimmy your hips as close to the wall as possible. Then begin to walk your feet up the wall until your body resembles an L. If it helps, place a folded blanket or pillow under your hips. Let your arms rest at your side, and take deep breaths. This pose also aids in relaxation. TO MASSAGE YOUR SPINE: CAT/COW Start on your hands and knees in a Tabletop, with your hips in line with your knees and your shoulders in line with your wrists. As you exhale, slowly round your back toward the ceiling, and let your head release toward the floor without collapsing into your neck (Cat). As you inhale, lift your shoulders and hips toward the ceiling while your stomach sinks toward the floor, and lift your head to look straight forward (Cow). Repeat five to 10 times.

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HEALTH MATTERS

ABOUT EMILY

Age: 77 Occupation: Retired Residence: Sarasota Favorite hobby: Taking bagpipe lessons Best advice: Do things that are fun.

Ryan Kohn

Emily Snuttjer, 77, is a new convert to rowing.

Finding fun in exercise The Sarasota rower feels brand new at 77 thanks to her daily trek on the water.

RYAN KOHN SPORTS REPORTER

A 4:30 a.m. wake-up call is not usual, nor unwelcome, for Emily Snuttjer. It simply means it is time to row. Snuttjer, 77, rows with Sarasota County Rowing Club every day the weather cooperates, including weekends. She will be on the water for about an hour,

sometimes more, rowing 4-5 kilometers down and back. Then Snuttjer, who is retired, will head home, where she eats her favorite breakfast: beets, blueberries, bananas and oats, with some ground flax seed mixed in for added health benefits. It might sound like the routine of a rowing veteran, but in actuality, Snuttjer has only been rowing since 2017. She was born

in Mobile, Ala., but she moved to the area from Anniston, Ala. Snuttjer said she grew up around the water, with her family going to Mobile Bay to water ski and fish — all things, she joked, she could do stationary. Snuttjer said when she arrived in Sarasota and saw how close she was to the water, she knew she had to find a way to take advantage. When she heard about SCRC’s Learn to Row classes, she decided to try it. She has not looked back since. “I am the most sedentary person in the world,” Snuttjer said. “If something is not fun for me to do, I am not going to do it. Rowing is fun on so many levels. It’s wonderful. It has gotten me on the water again.” She said the feeling she gets from rowing is not unlike that provided by tai chi — an “internal massage.” Snuttjer said she believes people get scared of trying the sport because they hear how grueling it can be at the upper levels of racing. At the lower levels, Snuttjer said, it is easy, almost relaxing. Getting on the water has done more for Snuttjer than provide an outlet for fun. It has also helped her become more social. Snuttjer lives in a 55-and-up community, she said, and rowing is full of younger people.

JUNE 2020

“I don’t think many people my age know many younger people,” Snuttjer said. “It’s exciting. They are high-energy people. Being around that energy, it keeps you going. We have fun. We do some off-water activities as well as the rowing.” Snuttjer said her newfound love of rowing inspired her to remain active. For the past year, she has been working with a personal trainer three times a week. She eats well — exemplified by her breakfast — and tries to ingest as many high-nitrate foods as she can. “They are performance enhancers, and I need all the performance enhancers I can get,” Snuttjer said, laughing. Rowing helps Snuttjer expand her lung capacity, but she has also been giving her lungs a workout a different way: playing the bagpipes. She met a bagpipes instructor through rowing and has now been taking lessons for about two years. Snuttjer said that the lung capacity required for rowing is nothing compared to bagpipes, and as a result she is still in the learning stages — though she is not opposed to playing gigs once she gets good enough. All of these experiences are what Snuttjer means when she says her enjoyment of rowing has levels. The sport is fun, of course, but everything surrounding it has reinvigorated her as well. “It’s the best-kept secret in the world,” Snuttjer said. “I started rowing at 75. If I can learn it, anyone can learn it.” If nothing else convinces people to row, Snuttjer said, maybe this will: It’s another activity you can do sitting down.

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HEALTH MATTERS

YourObserver.com

JUNE 2020

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PREVENTING COVID-19 Protect yourself from all infectious diseases by using these precautions.

Stay home.

Avoid contact with people who are sick.

Get adequate sleep and eat well-balanced meals.

Wash hands often for 20 seconds or longer with soap and water. Dry with a clean towel, or air dry.

Cough and sneeze into your elbow or use a tissue.

Avoid touching your face with unwashed hands or after touching surfaces.

Quit tobacco. If you smoke you may be at higher risk for serious illness from COVID-19.

Clean and disinfect â€œhigh touchâ€? surfaces often.

Call before visiting your doctor.

For more information on how to quit tobacco, visit tobaccofreeflorida.com.

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For more information on how to prevent COVID-19, visit cdc.gov/coronavirus/2019-ncov.

E-EPIDEMIC: VAPING AND YOUTH LEARN THE FACTS

KNOW THE RISKS E-cigarette aerosol is NOT harmless “water vapor,” as many youth mistakenly believe.

E-cigarette companies claim that their products are intended for adults. Skyrocketing prevalence rates among

E-cigarettes can contain harmful substances:

The most popular e-cigarette brand is JUUL. Other manufacturers have launched similar products. Here’s what you need to know about these products: Cancercausing chemicals

Deliver high levels of nicotine

Come in a variety appeal to teens

Easy to conceal and are even being used in schools

Nicotine is highly addictive, and youth may feel dependent on nicotine sooner compared to adults.

E-CIGARETTE RATES

FLORIDA HIGH SCHOOL STUDENTS VS. U.S. ADULTS

2019

Nicotine particles

Nicotine can harm brain development, which continues until about age 25. The eﬀects include reduced impulse control, deﬁcits in attention and cognition, and mood disorders.

Heavy metals such as nickel, tin, and lead

Ingredients in e-cigarette “vapor” could be harmful to the lungs in the long-term.

GET INVOLVED

In December 2018, Marlboro cigarette maker Altria purchased a stake in JUUL for $12.8 billion. Other Big Tobacco companies, including R.J. Reynolds, have launched similar rechargeable e-cigarette devices. In 2006, these tobacco companies were found guilty of violating civil racketeering laws (RICO) for conspiring over decades to deceive Americans about nicotine, and their marketing to youth.

Educate yourself about this epidemic.

Dispel myths among your friends and family.

Talk to your kids or students about the serious concerns around vaping and nicotine.

Tobacco Free Florida is your trusted resource for credible and accurate information about the youth vaping epidemic. . Learn more at

EPIDEMIA ELECTRÓNICA: VAPEO Y JUVENTUD CONOZCA LOS HECHOS

ONOZCA LOS RIESGOS

Las empresas de cigarrillos electrónicos afirman que sus productos están dirigidos a adultos. Sin embargo, las tasas de prevalencia que se disparan entre los adolescentes cuentan una historia diferente. La marca de cigarrillos electrónicos más popular es JUUL. Otros fabricantes han lanzado productos similares. Esto es lo que necesita saber sobre estos productos:

Proporcionan altos niveles de nicotina

Vienen en una variedad de sabores que atraen a los adolescentes

El aerosol para cigarrillos electrónicos NO es “vapor de agua” inofensivo, como muchos jóvenes creen erróneamente. Los cigarrillos electrónicos pueden contener sustancias nocivas:

Químicos que causan cáncer

Fácil de ocultar e incluso se utilizan en las escuelas

La nicotina es altamente adictiva, además, los jóvenes pueden sentir dependientes de la nicotina antes en comparación con los adultos.

TASAS DE USO DE CIGARRILLOS ELECTRÓNICOS

ESTUDIANTES DE LA ESCUELA SECUNDARIA DE FLORIDA VS. U.S. ADULTOS DE EE. UU.

2019

En diciembre de 2018, el fabricante de cigarrillos Marlboro, Altria, compró una participación de JUUL por $12.8 mil millones. Otras empresas de Big Tobacco, como R.J. Reynolds, han lanzado cigarrillos electrónicos recargables similares. En 2006, estas empresas tabacaleras fueron declaradas culpables de violar las leyes de extorsión civil (RICO, por sus siglas en inglés) por conspirar durante décadas para engañar al público estadounidense sobre los efectos del tabaquismo en la salud, la adicción a la nicotina y su comercialización a los jóvenes.

Nicotina

Partículas ultrafinas

Metales pesados como níquel, estaño y plomo

La nicotina puede Ingredientes del dañar el desarrolo “vapor” podría ser del cerebro, que perjudicial para los continúa hasta pulmones a largo aproximadamente plazo. los 25 años. Los efectos incluyen un control reducido de los impulsos, deficiencias en la atención y la cognición y trastornos del estado de ánimo.

PARTICIPE

Edúquese sobre esta epidemia.

Disipe los mitos entre sus amigos y familiares.

Hable con sus hijos o estudiantes sobre las serias preocupaciones en torno al uso de cigarrillos electrónicos y a la nicotina.

Tobacco Free Florida es su recurso de confianza para obtener información confiable y precisa sobre la epidemia del uso juvenil de cigarrillos electrónicos. Obtenga más información en tobaccofreeflorida.com/eepidemia

SMOKING AND COVID-19: WHAT YOU NEED TO KNOW The scientific and medical community is learning more about the health implications smoking has on COVID-19, but there are reasons for concern. We do know that COVID-19 patients who smoke might be at higher risk for severe disease or death from COVID-19.1

Know the risks

Smoking suppresses immune function in the lungs and triggers inflammation.2

Smoking can cause a higher risk of getting lung and chest infections in general.3

People who smoke have a higher risk of dying from respiratory infections such as influenza and pneumonia.3

Smoking is a major cause of heart disease and lung disease.3 People of any age with severe underlying health conditions, like heart disease and lung disease, seem to be at higher risk of developing COVID-19.4

We are here to help If you ever had a reason to quit smoking, here’s another one. The best thing you can do for your health is to stop smoking. If you need help quitting, Tobacco Free Florida offers free tools and services, like 24/7 access to speak to a Quit Coach and a 2-week supply of nicotine patches, gum or lozenges shipped to your home. Learn more about all our tools and services at: tobaccofreeflorida.com/quityourway.

Centers for Disease Control and Prevention. Preliminary Estimates of the Prevalence of Selected Underlying Health Conditions Among Patients with Coronavirus Disease 2019 — United States, February 12–March 28, 2020. MMWR Morb Mortal Wkly Rep 2020;69:382–386. DOI: http://dx.doi. org/10.15585/mmwr.mm6913e2. Accessed April 3, 2020.

Strzelak, Agnieszka et al. “Tobacco Smoke Induces and Alters Immune Responses in the Lung Triggering Inflammation, Allergy, Asthma and Other Lung Diseases: A Mechanistic Review.” International journal of environmental research and public health vol. 15,5 1033. 21 May. 2018, doi:10.3390/ ijerph15051033. Accessed April 3, 2020.

U.S. Department of Health and Human Services. The Health Consequences of Smoking: 50 Years of Progress. A Report of the Surgeon General. Atlanta,

Learn more at tobaccofreeflorida.com/COVID19 and cdc.gov/coronavirus/2019-ncov.

GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2014. Printed with corrections, January 2014. Accessed April 3, 2020. 4.

Centers for Disease Control and Prevention. “People at Risk for Serious Illness from COVID-19.” Centers for Disease Control and Prevention, 10 Mar. 2020, www.cdc.gov/coronavirus/2019-ncov/specific-groups/high-riskcomplications.html. Accessed April 3, 2020.

FUMAR Y COVID-19: LO QUE NECESITAS SABER La comunidad científica y médica continúa descubriendo los efectos relacionados con la salud que fumar tiene en la COVID-19, y hay motivos de preocupación. Sabemos que los pacientes con COVID-19 que fuman podrían tener un mayor riesgo de enfermedad grave o muerte por COVID-19.1

Conozca Los riesgos

Fumar suprime la función inmune en los pulmones y desencadena la inflamación.2

Fumar puede causar un mayor riesgo de contraer infecciones pulmonares y torácicas en general.3

Las personas que fuman tienen un mayor riesgo de morir por infecciones respiratorias como la gripe y la neumonía.3

Fumar es una gran causa de enfermedades cardíacas y pulmonares.3 Las personas de cualquier edad con condiciones de salud subyacentes, como enfermedades cardíacas y pulmonares, parecen tener un mayor riesgo de contraer COVID-19.4

Estamos aquí para ayudar Si alguna vez tuviste un motivo para dejar de fumar, este es otro. Lo mejor que puedes hacer por tu salud es dejar de fumar. Si necesitas ayuda para dejar de fumar, Tobacco Free Florida ofrece herramientas y servicios gratuitos, como acceso las 24 horas del día, los 7 días de la semana para hablar con un consejero para dejar de fumar y un suministro de 2 semanas de parches, chicles o pastillas de nicotina enviados a tu hogar. Obtenga más información sobre todas nuestras herramientas y servicios en: tobaccofreeflorida.com/dejaloatumanera.

U.S. Department of Health and Human Services. The Health Consequences of Smoking: 50 Years of Progress. A Report of the Surgeon General. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease

Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2014. Printed with corrections, January 2014. Accessed April 3, 2020. 4.

Obtenga más información en tobaccofreeflorida.com/COVID19/es y espanol.cdc.gov/coronavirus/2019-ncov.