Still in the Game - United Service Association For Health Care

total
h e a &wellness
lt h
For Members of
United Service
Association
For Health Care
spring 2009
2013
SPRING
Alex
Trebek
Still in the Game
plus
Are You an Apple
or a Pear?
Eating
Disorders:
Not Just for
Teen Girls
and
contents
Spring 2013
total
H E A &wellness
LT H
Alex
Trebek
Still in the Game
3
Should Aspirin Be Part of Your Daily
Routine?
4
Can You Help Prevent Alzheimer’s?
7 Risk Factors May Be Key
5
Apple or Pear: Your Shape Can
Affect Your Health
For Members of
United Service
Association
For Health Care
2013
SPRING 2009
plus
Are You an Apple
or a Pear?
Eating
Disorders:
Not Just for
Teen Girls
and
[ cover story ]
Alex Trebek Wins
in Real-Life Game
of Jeopardy!
A page 9
6
Fabulous Fruit
8
Joint Pain: What Could Be Wrong ?
12
Make Your Marriage a
Heart-Healthy One
14
Workplace Wellness
16
6 Tips to Help You Manage Migraines
17
Have a Ball with Your Next Workout
18
Eating Disorders: Not Just for Teen Girls
19
Balancing Act: What Causes Dizziness,
and Ways to Prevent It
20
Asthma-Wide Guide to Air Cleaners
TOTAL HEALTH & WELLNESS
Executive Director: M. Cranon
Account Management: T. Barton, B. Mayer,
R. Davis, and C. Mangrum
Total Health & Wellness is published by United
Service Association For Health Care. This information is
intended to educate the public about subjects pertinent
to their health, not as a substitute for consultation with
a personal physician. © 2013 Printed in the U.S.A.
United Service Association For Health Care is an
organization that provides privileges and services
that promote the health and welfare of its members.
For more information, please contact:
United Service Association For Health Care
P.O. Box 200905
Arlington, TX 76006-0095
800-USA-1187
Editorial Advisory Board
David S. Alkek, M.D., Clinical Professor of
Dermatology, The University of Texas Southwestern
Medical Center, Dallas, TX
Joseph D. Beasley, M.D., Director, The Institute
of Health Policy and Practice, Amityville, NY.
Kathie Davis, Executive Director, IDEA Health &
Fitness Association, San Diego
Sidney Friedlaender, M.D., Clinical Professor
of Medicine, University of Florida, Gainesville, Fla.
Charles M. Ginsburg, M.D., Professor and Chairman
of Pediatrics, The University of Texas Southwestern
Medical Center, Dallas
Susan Johnson, Ed.D., Director, Continuing Education,
The Cooper Institute, Dallas
Julie Waltz Kembel, M.S., Ed., CHES, Education
Director, Canyon Ranch, Tucson
Don R. Powell, Ph.D., President and CEO, American
Institute for Preventative Medicine, Farmington
Hills, Mich.
Charles F. Seifert, Pharm.D., Director of Clinical
Pharmacy Services, Rapid City Regional Hospital,
Rapid City, S.D.
Total Health & Wellness Wins SIAA Gold Medal
Kathryn K. Waldrep, M.D., F.A.C.O.G., Medical City
Total Health & Wellness, a publication of United Service Association For Health Care,
has earned a Gold Medal at the Tenth Annual Service Industry Advertising Awards.
Based in Atlanta, SIAA is the only awards body to specifically recognize the
achievements of the service industry.
Nearly 2,000 entries from 400 agencies and institutions were received in this
year’s competition. A national panel of judges evaluated and judged entries in eight
groups and 26 categories. Awards were based on quality, execution, overall content,
creativity and consumer appeal.
USA’s Total Health & Wellness took the gold in the Newsletter category.
Arthur H. White, M.D., Medical Director, San
2 Total Health & Wellness spring 2013
Dallas, Dallas
Francisco Spine Institute, Daly City, Calif.
Cover photo: Alex Trebek arrives at the 37th Annual
Daytime Emmy Awards held at the Las Vegas Hilton
on June 27, 2010, in Las Vegas. (Photo by Tom
Donoghue/PictureGroup) via AP IMAGES
[ healthy L i v ing ]
Should Aspirin Be Part of Your
Daily Routine?
aspirin has long been hailed as a way to combat blood clots that can lead to heart attack or
stroke. but this common medication has its downside. read on to see if it could work for you.
A Humans first discovered the pain-relieving
properties of aspirin more than 100 years ago.
Now it’s one of the most widely used medical
treatments on the planet. And doctors
continue to discover new benefits. Research
now shows it prevents blood clots, reduces
the risk for heart attacks, and may even ward
off cancer.
But this common pill has a dark side.
Regular use can damage the digestive system.
And although it prevents the most common
kind of stroke, it can actually increase the
risk for strokes caused by brain bleeding.
You should never start—or stop—taking
regular aspirin unless you’ve discussed it with
your doctor. It’s safe for most people if taken
occasionally. But a daily dose isn’t right for
everyone.
In addition, new research suggests that taking
daily aspirin may reduce your risk for some
types of cancer by as much as 40 percent.
However, scientists are still trying to understand why and who would benefit the most.
How Might It Hurt?
Although aspirin use is widespread, there’s
reason to be cautious. A recent study in the
Journal of the American Medical Association
found it increases the risk for serious bleeding
in the brain or stomach by up to 55 percent.
Other dangers include:
• Kidney failure
• Rash and skin itchiness
• Heartburn
• Allergic reactions that can be
life-threatening
The bottom line: People who should avoid
aspirin altogether include those with bleeding
disorders or an aspirin allergy. For many
others, the benefits of daily aspirin outweigh
the risks. Only you and your doctor can
decide if it’s right for you. •
We value your membership and are here
to assist you should you need us. Please
call us at 800-872-1187.
How Can Aspirin Help?
Aspirin is part of a group of medicines called
salicylates. When you take it, your body stops
producing substances that cause blood clots,
swelling, pain, and fevers. By preventing
blood clots from forming in blood vessels,
low-dose aspirin may reduce your risk for
heart attack and stroke.
Talk with your doctor about taking a
recommended dosage daily if you:
• Are a man ages 45 and 79 or a woman
ages 55 to 79
• Have heart disease in your family
• Have high blood pressure, high cholesterol,
or diabetes
• Smoke
• Have had a heart attack or stroke
www.usahc.com 3
[ H ealthy mat u rity ]
Can You Help Prevent Alzheimer’s?
7 Risk Factors May Be Key
it’s never too late to adopt healthy lifestyles that can help to stave off alzheimer’s disease.
fortunately, many of These lifestyle choices can be easy to make and implement.
A
A new study found that more than half of all
cases of Alzheimer’s disease in the U.S. are
attributed to the following seven risk factors:
• Low physical activity
• Depression
• Being a current smoker
• Midlife hypertension
• Obesity
• Diabetes
• Cognitive inactivity/low education
of these areas, close to 500,000 cases
of Alzheimer’s disease could possibly
be prevented.
The good news? Each of these risk factors can
be modified through treatment or lifestyle
changes.
Reducing Risk Factors May Help Prevent Disease
The researchers identified these risk factors
by conducting an in-depth review of past
Alzheimer’s research. They estimate that if
only 10 to 25 percent of the American
population lowered their risk in all seven
Steps to Target Risk Factors
There are many ways you can help modify
these risk factors. In fact, some steps can
target more than one risk factor at the same
time. For example, the study found that a
whopping 21 percent of Alzheimer’s cases
in the U.S. are linked to low physical activity.
Beginning a regular exercise routine
addresses this major risk; it can also help
combat depression and obesity, as well as
lower your blood pressure. And although you
may not be able to easily change your
education level, you can keep your brain
stimulated by reading the newspaper or
learning a new card game. •
For more tips on how to protect
your brain health as you age, visit
www.alzprevention.org.
The good news?
Each of these risk factors
can be modified through
treatment or lifestyle
changes.
4 Total Health & Wellness spring 2013
[ healthy L i v ing ]
Apple or Pear: Your Shape
Can Affect Your Health
too much fat around your middle can lead to higher risks for diabetes, high cholesterol, and other
conditions. here’s how you can assess your risks and take action to reduce the likelihood of disease.
Thicker Waists
May Lead to High
Blood Pressure
Thicker waists and higher amounts of fat around
the abdomen have been associated with a higher
risk for high blood pressure. To find out if you
A Spare tire, potbelly, or love handles—
whatever you call it, fat around your middle
spells trouble. Apple-shaped people with
waists a lot bigger than their hips are more
likely to get high blood pressure, high
cholesterol, heart disease, and diabetes.
While men usually build up fat around
the belly first, women often join them after
menopause. That may be one reason
women’s risk for heart disease increases
as they get older.
Weight Isn’t the Only Problem
An expanded waistline can be a concern
even in people who aren’t considered
overweight or obese. Why? Because the
tummy fat itself causes trouble.
Abdominal fat releases immune system
cells that encourage inflammation—one
of the causes of heart disease. Plus, excess
fat stored around your stomach affects
the way your body uses insulin and may
lead to diabetes. Women whose waists
measure more than 35 inches and men
whose waists measure greater than
40 inches face more health risks than
people with smaller waists.
Pears May Be in Luck
A pear shape, with fat mostly on hips,
buttocks, and thighs, is a safer bet. In fact,
fat lower on the body may even boost your
odds against some obesity-related problems
like heart disease and diabetes, a study in
the International Journal of Obesity reported.
People who tend to be heavier on the
bottom also are more likely to have lower
cholesterol and more of the hormone
leptin, which helps regulate appetite.
But extra weight—no matter where it’s
stashed—is risky for your heart. Losing
just 5 to 10 percent of your body weight
can help. •
carry too much weight around your middle, use a
tape measure to measure the smallest area
between your rib cage and belly button.


If you’re a woman, you may be
at risk if your waist exceeds
35 inches.
If you’re a man, you may be at
risk if your waist is greater than
40 inches.
To learn more about how weight
and waist circumference affect
overall health, visit www.cdc.gov/
healthyweight/assessing.
www.usahc.com 5
[ H ealthy n u trition ]
Fabulous Fruit
Fruit may well be a perfect food. It’s virtually fat-free, packed with nutrients, and available in
a wide range of flavors and textures. this is one treat worthy of a splurge!
A
Fruit is rich in vitamins, including A, B1
(thiamine), B2 (riboflavin), B3 (niacin), B5
(pantothenic acid), B6 (pyridoxine), B9
(folic acid), C, and E. These vitamins have
an essential role in cell reproduction, bone
and tooth health, and the function of the
digestive, nervous, and immune systems.
You can make the Stacked Fruit Salad
with seasonal fruits, such as strawberries
instead of the spiced apple, and garnish with
a sprinkling of unsweetened coconut flakes
or chopped nuts. Enjoy the Yogurt Fruit
Cups for dessert or a healthy snack. •
Yogurt Fruit Cups
Ingredients:
1 cup low-fat vanilla yogurt
2 tbsp. crystallized ginger, finely chopped
4 small navel oranges, peeled
8 ripe strawberries, hulled (other berries or chopped fruit may be
substituted)
2 medium-sized bananas, peeled
1 Place the yogurt in a small bowl. Add the ginger and stir
briskly for one minute or until the yogurt has a saucelike
consistency. Set aside.
2 Cut each orange crosswise into five slices. Cut each strawberry lengthwise into four slices. Cut each banana crosswise
into 14 slices.
3 Spoon 1/4 cup of the ginger sauce into each of four dessert
cups.
4 Arrange the fruit equally in each of the cups and serve.
Serves four.
Per serving: Calories 197, Total fat 1 g, Saturated fat 0 g, Trans fat
0 g, Cholesterol 3 mg, Sodium 44 mg, Total carbohydrate 45 g, Fiber
5 g, Protein 5 g, Calories from fat 5%
6 Total Health & Wellness spring 2013
Stacked Fruit Salad for 1
Ingredients:
2 tbsp. fat-free vanilla yogurt
2 tbsp. fat-free ricotta cheese
¼ cup crushed pineapple, drained
¼ cup blueberries
¼ cup mandarin oranges
Half a small kiwi, peeled and sliced
1 ring spiced apple
Fruit, Fiber Potential Key
to Weight Loss
1 Mix the yogurt and ricotta cheese in a small bowl.
2 Use a small spatula to smooth each layer as you add it
to a parfait glass. Spread 1/4 cup of drained pineapple in
the bottom.
3 Spread half the yogurt-ricotta mixture over the
pineapple. Top with a layer of blueberries.
4 Mandarin orange segments come next, and then
another yogurt-ricotta layer.
5 Arrange slices of peeled kiwi. Top with the spiced
apple ring.
6 Cover loosely and refrigerate, unless you’re ready to
eat it at once. Serves one.
Association compared the diets of overweight and obese adults with
Per serving: Calories 175, Total fat 0 g, Saturated fat 0 g,
Trans fat 0 g, Cholesterol 0 mg, Sodium 56 mg, Total
carbohydrate 38 g, Fiber 3 g, Protein 7 g, Calories from
fat 0%
Want to lose weight? Take a look at how you spend your calorie
budget. A recent study in the Journal of the American Dietetic
people of normal weight. They found that leaner people ate more
fiber, complex carbohydrates, and fruit than their heavier
counterparts. This was true even though both groups consumed
similar amounts of calories.
How much fruit makes a difference? Those of normal weight
averaged only one additional serving of fruit a day than the heavier
group. Experts recommend eating 2 cups, or four servings, of fruit
every day for a 2,000-calorie diet.
4 servings
per day =
One reason for the weight difference may be that foods high in fiber
and complex carbohydrates such as fruit, legumes, and whole-grain
breads make people feel full longer. This satisfaction may keep
them from reaching for higher-fat fare, including processed foods
and fatty meats.
For more healthful recipes, plus shopping and
cooking tips, visit www.nutrition.gov.
www.usahc.com 7
[ H ealthy C hoices ]
Joint Pain:
What Could Be Wrong?
a number of conditions could be the cause of that nagging pain in your hands, legs, or
shoulders. learn these common sources of joint discomfort and take action to alleviate it.
A Maybe you notice a sharp pain in your left
knee when you walk down the stairs.
Or maybe it’s your shoulder or elbow
that aches after carrying the groceries
home. While the occasional twinge is
probably not a worry, joint pain that
lingers or is severe could be a sign of
a serious problem.
Determining the Cause
Pain is the body’s alarm system. It is a
signal that something is wrong. But with
joint pain, it is often difficult to determine
the cause. Sometimes it’s obvious—like
when you strain your ankle playing
basketball. Other times, joint pain
develops for no obvious reason.
Common causes include the following:
• Sprains or tears to surrounding
ligaments, dislocated joints, and
other injuries
• Fluid that accumulates around
the joint
• Bursitis, an inflammation of the
fluid-filled sacs that ease friction
between tendons and bones. Often
caused by overuse or injury, bursitis
typically affects the shoulders,
elbows, or knees
• Arthritis, a group of more than 100
different diseases. Osteoarthritis and
rheumatoid arthritis are two of the
most common forms. Rheumatoid
arthritis is more common in women,
and osteoarthritis is more likely to
strike women than men after age 55
• Osteoarthritis typically occurs in
middle age when the cartilage that
protects joints becomes worn or
deteriorates because of injury,
overuse, or disease. The knees, hips,
and hands are commonly affected.
Pain usually worsens when sufferers
use the affected joint
• Rheumatoid arthritis usually strikes
between ages 30 and 60. It may
be caused by a viral infection or an
overactive immune system. The wrists
and knuckles are most commonly
affected. But other joints may also hurt.
Sufferers usually feel stiff and achy
when they get up in the morning. Joints
are inflamed and warm to the touch
• A variety of other illnesses, including
fibromyalgia, lupus, congenital bone
disease, hepatitis, Lyme disease, thyroid
disorders, and diabetes
• Certain medications, such as steroids •
When to Seek Help Pain from minor injuries and bursitis may be relieved with the following steps—often referred to by the acronym RICE:
R I
est.
ce the affected joint.
C
ompress the area with elastic dressings.
E
levate the affected limb above the heart.
If these self-care strategies don’t help, call your doctor. Also, be sure to always seek medical attention for joint pain that is severe, persistent, or accompanied
by swelling, fever, or other serious symptoms.
8 Total Health & Wellness spring 2013
[ healthy
co v er story
] ]
L i v ing
With His Life in
During a Heart Attack,
(AP Photo/Reed Saxon)
Legendary Game Show Host Made All the Right Moves
The Answer: Seek medical attention immediately!
The Question: What does Alex Trebek advise you to do if you think you
might be experiencing the symptoms of a heart attack? read more A
Having delivered his hearthealth warning, the silver-haired
TV legend got down to another
important question: Does he plan
to retire anytime soon? After
nearly 30 years of supplying
answers and then demanding
questions of contestants on the
hugely popular Jeopardy! quiz
show, does he dream of stretching out on the beach at Malibu or
maybe taking up permanent
residence on one of Southern
California’s plushest golf
courses?
No way, says the TV icon,
whose elegantly groomed visage
long ago made him one of
America’s most familiar faces.
Software developer Ken Jennings of Salt Lake City, right, poses for a photo with Jeopardy! host Alex Trebek on the set of the popular game show. During a
remarkable winning streak in 2004, Jennings soared beyond the $3 million cash-winning milestone and made 75 appearances on the program. He is the
winningest Jeopardy! contestant in the show’s history. (AP Photo/Sony Pictures Television)
A
When his heart attack began—on a
steamy afternoon in June 2012—TV
game show icon Alex Trebek at
first refused to admit that it was
even happening.
Like far too many heart attack
victims in America each day, the
then 71-year-old quizmaster
tried to pretend that his cardiac
emergency wasn’t real.
“I’d been doing some work
around the house using a heavy
ladder,” the longtime host of
Jeopardy! told reporters after
being released from Cedars-Sinai
Medical Center in Los Angeles
last June 26, “and I just thought
it was a muscle strain.”
Trebek was wrong, however—
and his deeply frightened wife,
Jean, wasn’t afraid to tell him so.
“She was very adamant, and she
had tears in her eyes,” Trebek
admitted after being released
from a five-day stay in the
Cedars coronary care unit. “I
didn’t want to upset her more
than I had already, so I went [to
the hospital emergency room],
where I learned that she was
absolutely right.”
In fact, the 29-year veteran
host of one of America’s
longest-running TV quiz shows
was in the middle of what could
have been a deadly heart attack.
Fortunately for the Canadianborn celebrity, the “tight,
squeezing pain” in the center of
his chest had been caused by a
temporary blockage in a
coronary artery that feeds blood
to the heart. If larger and more
lasting, such blockages (usually
caused by a buildup of plaque on
artery walls) can be fatal.
According to the latest medical
research, in fact, plaque-related
coronary attacks now cause more
than 40,000 deaths in the United
States each year.
But it didn’t happen to Trebek,
thanks to his cautious wife’s
insistence that he pay careful
10 Total Health & Wellness spring 2013
attention to his symptoms and
then seek prompt medical
attention when they seemed
to linger for more than a few
minutes.
For the five-time Emmy
Award winner, last summer’s
brief hospitalization was actually
his second brush with a heart
attack in recent years. Five years
earlier, he’d been hit by a similar
blockage and had been treated by
Cedars-Sinai heart doctors
(known as “interventional
cardiologists”) who specialize in
using tiny devices, such as stents
or mini-balloons, to expand
blocked arterial walls and thus
restore adequate blood flow to
the heart.
In both cases, however,
Trebek’s stressed cardiovascular
system managed to clear the
arterial blockage on its own. This
meant implementation of the
devices—usually via a flexible
tube (or “catheter”) that is
inserted into the patient’s
femoral artery and then
maneuvered into position near
the blockage—wasn’t necessary
to protect his heart from a blood
flow stoppage.
While crediting wife Jean with
having the wisdom to “insist”
he head for the ER immediately
after experiencing typical heart
attack–related chest pain, the
rejuvenated Trebek urged friends
and fans to pay close attention to
such symptoms and to err on the
side of caution when deciding
whether they warrant a quick
trip to the nearest hospital.
(According to standard cardiology practice, those symptoms can
include pain, pressure, and
heaviness in the chest, along with
discomfort that radiates from the
jaw, back, or arm and feelings of
indigestion, often accompanied
by sweating, nausea, dizziness,
and pronounced weakness or
shortness of breath.)
“
Ask Alex Trebek when he plans to say good-bye to his nightly brain-teasing
extravaganza, and he’ll stump you with an artfully vague reply that seems
designed to evade the question. Then, quietly and thoughtfully, he says:
”
“I’ll know when it’s time.
majored in philosophy at the
University of Ottawa, back in
the early 1960s, and frequently
can be found backstage during
rehearsal breaks reading the
works of such brain-challenging
thinkers as Immanuel Kant and
Friedrich Nietzsche.
A gifted egghead, Trebek
starred on his university
debating team and quickly
discovered that he liked public
speaking. Hoping for a career
in TV news in his native Canada,
he first became a popular
sportscaster for the Canadian
Broadcasting Corporation’s
TV and radio network. By 1963,
he was hosting an appealing
high school quiz show, Reach
for the Top. Increasingly visible
throughout Canada, he wound
up jumping to the United States
and NBC Television in the early
1970s, and soon he was the
anchor of a brand-new game
show, The Wizard of Odds,
followed by an even more
popular weekly quiz program,
High Rollers.
Having signed on in 1984
as the emcee for Jeopardy! (the
program, one of America’s
longest-running game shows,
actually dates all the way
back to 1964), Trebek would
rapidly become a brand name
in his own right—an elegant and
avuncular presence who seems
to personify the nation’s love of
smart trivia. With 9 million
daily viewers in 2013—and
after more than 9,000 episodes—
Jeopardy! shows no sign of losing
its popular appeal.
Ask Trebek when he plans to
say good-bye to his nightly
brain-teasing extravaganza,
and he’ll stump you with an
artfully vague reply that seems
designed to evade the question.
“It’s true that as I get older,
it’s harder to maintain my
concentration, and so I have
to work harder,” he says.
Then, quietly and thoughtfully, Trebek adds: “I’ll know
when it’s time.” •
KRAPE
But while insisting that he’s
actually in “pretty good shape”
for a 73-year-old, the hardcharging Trebek does concede
that he’s suffered a few agerelated setbacks in recent years.
In July of 2011, for example,
he tore an Achilles tendon while
engaged in a rather unusual form
of exercise—chasing a burglar
who’d invaded his San Francisco
hotel room. He’s also still
recovering from “blowing out”
the cartilage in his left knee a
while ago and says he may need
knee replacement surgery soon.
But these afflictions can be
easily managed, he notes—even
as he points out that his longrunning quiz program not only
provides lots of entertainment
for viewers but also fulfills an
important social function by
encouraging people to learn
more about the world that
surrounds them.
After 29 years on Jeopardy!—
where he’s so far provided more
than 300,000 answers to guests
who are then required to match
them with questions—Trebek is
convinced that the show is a
powerful force in support of
continuing education and
teaching people how to “think
for themselves.”
He means it, too. Although not
many of his fans know it, Trebek
Game show host Alex Trebek and his wife, Jean, arrive at the 17th annual
Broadcasting and Cable Hall of Fame awards dinner at Cipriani’s 42nd
Street, October 22, 2007, in New York. (AP Photo/Peter Kramer)
www.usahc.com 11
[ H ealthy relationships ]
Make Your Marriage
a Heart-Healthy One
you and your spouse may share more than a home and relationship. over time, you may pick up each
other’s health habits—the good and the bad!
A
DO YOU THINK YOUR SPOUSE’S BEHAVIOR AND LIFESTYLE
CHOICES HAVE NO EFFECT ON YOUR HEALTH? Think
again! Researchers recently looked at
71 studies involving more than 100,000
pairs of spouses. They found that individuals
whose husband or wife had any of the
following risk factors for heart disease were
more likely to have that risk factor as well:
• Being a smoker
• Having high blood pressure
• Having high total cholesterol; LDL,
or “bad,” cholesterol; or triglycerides
• Being overweight
• Having a higher waist/hip ratio, meaning
more harmful belly fat
Sharing Environments and Behaviors May Affect Risk
Why the shared risk factors? You and
your spouse likely don’t have the
same genes, but you probably live
in the same environment and
may develop similar habits and
behaviors. There’s also evidence
12 Total Health & Wellness spring 2013
that people choose partners who are similar
to themselves.
Lifestyle Changes Can Benefit Both of You
When one spouse makes heart-healthy
lifestyle changes, the other tends to benefit.
Encouraging your better half in better health
could help you both. Try these tips:
• Read up. Stay informed on the latest health
news to help you care for your family. For
instance, study nutrition updates to choose
healthier foods.
• Quit puffin’. Smoking is one of the most
strongly related risk factors between
spouses. Even if you don’t puff yourself,
it’s unhealthy to breathe your partner’s
fumes.
• Work on your relationship. A happy
marriage may be especially important
when your partner gets sick. For example,
patients with heart failure tend to do better
when their partners offer positive support
and communication rather than acting
anxious or depressed.
• Watch your weight. Packing on pounds
boosts your chances for heart disease even
if you have no other risk factors. Make
losing weight a joint effort by preparing
nutritious meals full of fruits, vegetables,
and whole grains to eat together. And plan
at least two-and-a-half hours per week
when you can both be active.
• Take care of you. You might be the
primary caretaker in your family. But
if your own health is failing, you won’t
be around to help others. Don’t neglect
your medical needs while caring for
your partner. •
Socialmine: An Online Business Builder for
Non-Tech-Savvy Entrepreneurs
The new tech start-up Socialmine has one goal:
to help small businesses and aspiring
entrepreneurs achieve a professional Web
presence at a reasonable cost.
Socialmine is geared toward small businesses
with big ideas and small budgets, explains
founder and CEO Paul Wood. Socialmine
websites are custom-designed to simplify
contact and sales management and make use
of modern marketing tactics like social media
and blogging.
“The idea behind Socialmine came naturally
to us,” says Wood. “Your average small business
owner doesn’t possess the knowledge necessary
to design, code, and manage a contemporary
professional website, and they definitely don’t
have the time to learn.”
Belinda Caylor, president of Socialmine, adds,
“Along with encouraging entrepreneurs to start
small businesses, we wanted to give them an
affordable, effective alternative to the expensive
digital firms that cost thousands of dollars, even
if it’s only a starting point to eventually save for
a custom-built website down the road.
“It’s sort of a ‘power to the people’-type idea.”
For just $59 a month, Socialmine’s automated
Web app automatically guides users through
the process with steps such as “Place your logo”
or “Describe your business.” When the process
is complete, users can sync Socialmine with
their existing social networks via Facebook,
Twitter, and LinkedIn to give their new venture
a head start on building a list of contacts to
communicate with. When a contact list is
established, Socialmine’s simple contact
manager allows users to quickly navigate the
list and handpick contacts for communication
through the aforementioned social media
channels.
Consistent with its stance on helping
communities grow through small business,
Socialmine will donate $1 per subscriber per
month to its Socialmine Foundation. The
foundation, the brainchild of Wood’s wife, Dody,
has a lofty goal: to eventually be able to donate
$1 million each month to individuals and
communities in need, charities, and health
research programs.
According to the company’s new Web page,
new features and creative designs will be made
available within the next few months.
“It’s sort of a ‘power to the
people’-type idea.”
About Socialmine
Socialmine is a three-in-one online business
builder headquartered in Texas designed for
those who want to develop an online business
presence. The product comes complete with
a website builder, social media integration,
contact manager, and an instant blog feature
to get any business ready for sales as quickly
and easily as possible.
Press release written by Dylan Mathis, Copywriter
at JDM Digital
For more information, visit the website at www.socialmine.com.
www.usahc.com 13
[ H ealthy at work ]
Workplace Wellness
do you ever feel trapped in the office cube? follow these simple tips to create a healthier,
happier office environment.
A
IF YOU’RE LIKE MANY AMERICANS, YOU SPENT ABOUT
40 HOURS PER WEEK AT AN OFFICE JOB. There,
you’re planted at a desk with your eyes glued
to a computer screen and your fingertips
sprinting across a keyboard. While your job
may afford you many things, it can rob you
of others, like your good health.
Work-related stress can lead to illness.
A poorly designed workspace can cause
discomfort, pain, and injury. Hours of
sitting can cause your weight to creep higher.
However, with a few simple changes, you
can make work, well, work for you.
Manage Stress
If you experience stress on a daily basis,
you may be putting your health on the line.
That’s because chronic stress may lead to
depression, high blood pressure, insomnia,
and weight gain. A recent study even found
that stress at work is associated with a higher
risk for heart disease, especially in people
younger than age 50. Try these tips to relax:
• Don’t bottle it up. Talk with a loved one,
friend, or colleague about how you’re
feeling.
• Regularly carve out time for activities
you enjoy, such as playing sports or
pursuing a hobby.
Exercising outside
for as little as five minutes
is enough to
boost your mood and
self-esteem.
14 Total Health & Wellness spring 2013
• When stressed, practice deep breathing to
help replenish your supply of oxygen,
which activates the body’s relaxation
response. Place one hand on your belly and
the other on your chest. Inhale slowly and
feel your stomach rise. Hold your breath
for one count. Exhale and feel your
stomach descend.
• Do one thing at a time. Research shows that
multitasking actually makes it more
difficult for you to focus and switch
between tasks. Giving something your
undivided attention may be a more
efficient use of your time.
Stop and Stretch
Take short breaks throughout the day to give
your body a rest. Try a few quick stretches:
For your eyes: Sitting, place your elbows on
your desk with forearms vertical and palms
facing toward you. With your eyes closed,
gently cup the palms of your hands over your
eyes. Breathe deeply for 15 to 30 seconds.
For your neck: Turn your head slightly to
the right and down. Hold this position while
continuing to breathe for 15 seconds. Return
your head to a neutral position before
repeating on the opposite side. Repeat for a
total of three times on each side.
For your shoulders: Shrug your shoulders
up toward your ears and hold for three
seconds. Rotate them back and down. Repeat
10 times.
Snack Smartly
When hunger strikes, avoid the vending
machine, which is brimming with highcalorie, processed treats. Instead, pack
nutritious snacks from home such as fruits
and vegetables. Not only will you satisfy
your hunger, you’ll avoid weight gain and
reduce your risk for cancer and other
diseases. Try a cup of veggies such as carrots
or broccoli with 2 tablespoons of hummus or
low-fat ranch dip, or a cup of low-fat yogurt
with sliced fruit.
Don’t forget to hydrate, too. Every cell
in your body relies on water, so be sure to
drink six to eight 8-ounce glasses per day.
Keep a reusable bottle at work to help
increase how much you consume.
Cubicle Cramping Your Style?
Rework It.
If you leave the office with neck or back pain, sore shoulders, or eyestrain, your workstation is likely
to blame. Sitting for hours at a time places pressure on the spine, and the repetitive motions you use
while typing and using a mouse can injure the soft tissues of your forearms, wrists, and hands.
Create an environment that works with, not against, your body:
• Position the computer monitor directly in front of you so you don’t have to twist your neck to see
it. Move the monitor about an arm’s distance away from your body.
• Adjust your chair’s height so that your feet rest flat on the floor. If they don’t reach, use a footrest.
Your thighs should be parallel to the floor and knees in line with your hips.
• Tilt the top of the monitor away from you about 10 to 20 degrees.
• When seated, make sure your low back and shoulders are touching the chair’s backrest. Use a
lumbar pad to support your low back.
• Adjust the height of your keyboard so that your forearms make a 90-degree angle with your
elbows.
• Use a glare screen to reduce glare coming from the windows or lights.
• Wipe away germs. Keep disposable sanitizing wipes by your workstation and regularly disinfect
all surfaces such as your desk, computer keyboard, mouse, and phone.
The World Health Organization (WHO) has developed a healthy workplace
model that addresses work-related physical and social issues and
promotes healthy behaviors on the job. For more information, visit
www.who.int/occupational_health.
Get Moving
The Centers for Disease Control and
Prevention recommends that adults
exercise for about 30 minutes a day five
days per week. But you don’t need to fit it
all into a single daily session. Instead, try
three brisk walks per day—including a
10-minute trek during lunchtime. Asking
a colleague to join you may make you more
likely to pound the pavement. Biking
to and from work, taking the stairs, or
parking farther away from the building
can also up your activity levels. When
possible, try getting outdoors. Exercising
outside for as little as five minutes is
enough to boost your mood and selfesteem, which is linked to less stress,
greater productivity, and better health. •
www.usahc.com 15
[ H ealthy C hoices ]
6 Tips to Help You Manage
Migraines
people who suffer with these debilitating headaches can benefit from a combination of
medication and nondrug treatments.
A The intense pulsing and throbbing pain, nausea,
vomiting, and blurred vision caused by migraine
headaches can limit your ability to join and
enjoy the activities of day-to-day living.
Medication plays a role in migraine
prevention and treatment. But according
to the American Headache Society, migraine
sufferers who combine drug and nondrug
treatments are likely to see the most
significant improvement. Tap into the
following six self-care strategies.
1. Keep a Diary
Note when your migraines occur; if they’re
mild, moderate, or severe; what you ate or
drank before the headache; how much sleep
you had the night before; possible hormonal
factors, such as the stage of a woman’s
menstrual cycle; and exposure to other
possible triggers, such as bright lights,
physical or emotional stress, odors, tobacco
smoke, hunger, or loud noise.
Analyze your diary to look for patterns.
For example, are you more likely to get a
migraine on days when you get less sleep?
2. Pinpoint Your Food Triggers
Migraines often occur in response to foods.
Common culprits include foods that are
processed, fermented, pickled, or marinated,
as well as red wine, aged cheese, smoked fish,
salami, cured meats, nuts, and chocolate.
You can tell if a certain food triggers your
migraines if you experience a headache
within 12 to 24 hours after eating.
3. Relax
Practicing ways to relax has been proven to
reduce the number and severity of headaches
by 45 to 60 percent.
Deep-relaxation techniques change
your body’s response to stress hormones
and slow your heart rate. Deep breathing
and progressive muscle relaxation are the
16 Total Health & Wellness spring 2013
main deep-relaxation techniques recommended for migraine sufferers.
4. Maintain a Healthy Weight
Studies have shown the risk for migraines
increased 40 percent among women with
general or belly obesity compared with
women who weren’t obese. Among men, the
risk rose almost 40 percent in those with
general obesity and 30 percent in those with
belly obesity compared with nonobese men.
5. Eat a Healthy Diet
Eat plenty of fresh foods and fewer processed
foods to limit food additives, such as
monosodium glutamate, that have been
linked to migraines. Eating fresh foods in
small portions five or six times a day can also
prevent headaches triggered by hunger.
6. Communicate with Your Doctor
Migraines need to be managed with an effective
treatment plan. It’s important to provide
feedback to your doctor on the effectiveness of
medication and your self-care strategies. •
For more information on migraines,
visit the American Headache Society at
www.achenet.org.
[ healthy choices ]
Have a Ball with Your
Next Workout
you don’t need fancy gym equipment to trim down, tone up, and increase strength and flexibility. In fact,
all you may need is a big vinyl ball and a few fun exercises.
A Bored with exercise? It’s time to start having a
ball. Both stability and medicine balls can add
a twist to your next stretching or strength
training session. Like other fitness devices,
choose and use them properly to get the most
benefit and reduce your risk for injury.
Also known as Swiss balls, inflatable
stability balls challenge your muscles by
providing an uneven base. They also use your
core during strength training. So they’re
ideal for exercisers who have low back pain.
If you’re healthy and pain-free, save Swiss
balls for abdominal and back work. Studies
show they don’t provide benefit for upperbody or leg exercises.
Swiss balls come in various sizes. To choose
the right one for you, sit on the ball with
your feet on the floor and your knees bent.
Your knees and hips should form 90-degree
angles.
Some people use Swiss balls as office chairs,
but there’s no proof of claims they prevent
pain or improve posture and balance. Sitting
on a ball may actually cause pain by squashing muscles, tendons, and nerves. •
QUICK TIP
Want to boost your upper-body power? Try picking
up a medicine ball. They are smaller, weighted balls.
Be sure to choose a weight that will allow you to
complete 12 to 15 repetitions. Here’s a sample
exercise to try:
• Pullover. Lie on your back with your knees bent.
Extend your arms over your head, firmly holding
on to the ball (do not let the ball touch the floor).
Pull the ball up and over to your chest or hips.
Keep your lower back on the ground.
Start with these exercises:
Ball stretch. Lie down over
the ball to stretch muscles on
the opposite side. For example,
lying on your stomach extends
your back, while lying on your
back stretches abs.
Swiss-ball superhero. Lie
on your stomach over the ball.
Slowly raise one arm, then the
other, over your head. Then,
slowly raise each leg 2 to 4
inches off the floor. As you get
stronger, try raising the opposite
leg and arm at the same time.
Back stabilization. Lie on your stomach over
the ball. “Walk” your hands forward until the
ball is under your legs and then “walk” your
hands backward to your original position.
Next, “walk” your hands forward until the ball
is under your legs again and then slowly raise
each arm over your head, alternating between
your right and left arm. When you’re stronger,
try to perform push-ups. “Roll” back to the
starting position.
www.usahc.com 17
[ H ealthy C hoices ]
Eating Disorders:
Not Just for Teen Girls
when most people think of eating disorders, they think of young girls trying to fit an unnatural
standard of thinness. but eating disorders can afflict adults and children, too.
A
The face most commonly linked to eating
disorders is young, female, and thin. But these
mental health conditions have another, hidden
profile. Men, older women, and even children
can also be affected, and not all are slim.
Experts are just beginning to understand
the complex causes of anorexia and similar
diseases. But regardless of age, gender, or
size, the consequences can be serious.
Fortunately, treatment can restore good
health.
An Expanding Reach
Anorexia, bulimia, and binge-eating disorder
are true medical illnesses. But they still often
have roots in body image issues.
• Young women still bear the brunt of
society’s beauty obsession. Most eating
disorders develop between ages 16 and 25.
Women are three times as likely to become
anorexic or bulimic and 75 percent more
likely to have binge-eating disorder.
• Men are not immune. Up to 95 percent of
boys and men may be unhappy with their
appearance. Many may feel they lack
muscle. About 10 percent of people treated
for eating disorders are men, notes a study
in the Journal of Health Psychology.
• Older women experience shifts in their
bodies as they age. These changes or
stressful life events can trigger or reignite
eating disorders. In a recent Web survey,
about 13 percent of women ages 50 and
older had at least one symptom.
• Children are also at risk. Researchers once
thought disordered eating began only at
puberty. But a new study in the journal
Appetite showed early warning signs,
including dietary restraint, as young as age 7.
18 Total Health & Wellness spring 2013
People with anorexia are
typically thin. However, those
with bulimia or binge-eating
disorder aren’t. They may be
normal weight or even heavy.
Men, older women,
and even children can also
be affected. Fortunately,
treatment can restore
good health.
Getting Help
Eating disorders can lead to a wide range of
health problems. These include thinning bones,
tooth decay, organ failure, and even death.
Men, women, and children with these
conditions may hide the signs. Stay alert for
these symptoms in friends and family
members:
• Obsessions with eating, food, or weight
control
• Feeling cold or tired all the time
• Chronic sore throat and swollen glands in
the neck
• Hiding eating habits
If you or a loved one has eating or body
image issues, ask for help. Psychotherapy,
medication, monitoring, and nutritional
counseling can offer relief. •
Do you or someone you love suffer
from an eating disorder? Learn more
from the National Insitute of Mental
Health. Visit nimh.nih.gov and enter
“eating disorders” into the search bar.
[ healthy L i v ing ]
Balancing Act: What Causes
Dizziness, and Ways to Prevent It
as we age, maintaining proper balance is crucial to avoiding falls that can lead to more serious
consequences. read on to learn more about the risks and possible causes of impaired balance.
A
falls and the resulting broken bones caused by balance problems are
a key health concern for people ages 65 and older. But more than
40 percent of Americans of all ages, including children, will
experience dizziness or balance disorders that require a doctor’s help.
What conditions can impair balance?
A variety of acute and chronic conditions can cause balance problems.
They include:
• Heart problems, such as abnormal heart rhythm, heart attack, and
a severe drop in blood pressure
• Getting up too quickly from a seated or prone position
• Dehydration caused by vomiting, diarrhea, fever, or other causes
• Vertigo caused by a change in the position of your head or a viral
infection of the inner ear
• Foot problems and diabetic nerve damage caused by diabetes
• Lack of lower-body strength and poor posture
• Movement disorders, such as Parkinson’s disease, Huntington’s
disease, and essential tremor
What are the treatments for balance problems?
Treatments vary depending on the cause.
Can balance problems be prevented?
Not all balance problems can be avoided, but the following suggestions can help:
• Treat ear infections, colds, flu, and sinus congestion promptly.
• Exercise regularly to maintain strength. •
You can help your doctor make an accurate diagnosis by keeping a
record of how often you feel dizzy (as if you’re going to fall) and how
often you have fallen. Also, let your doctor know what medications
you take, when you take them, and how much you take.
Could my medications affect my balance?
Dizziness can be a side effect of a variety of medications. Among
them: antidepressants, antihistamines, anti-anxiety drugs, betablockers, diuretics, and nitrates.
If you think your medications could be affecting your balance,
speak with your doctor.
www.usahc.com 19
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Articles in this magazine are written by professional journalists
or physicians who strive to present reliable, up-to-date health
information. Our articles are reviewed by medical professionals
for accuracy and appropriateness. No magazine, however, can
replace the care and advice of medical professionals, and readers
are cautioned to seek such help for personal problems.
5426M
Asthma-Wise Guide
to Air Cleaners
choose the right products to alleviate household triggers for asthma.
A When you think about air pollution, the first
thing that comes to mind is probably a city
full of smog. But air inside your home can
be surprisingly unclean, too. Pet dander,
dust mite fragments, and other substances
can worsen your asthma. Are air cleaners
the solution?
None will control your asthma on their
own, but as part of an overall treatment plan,
some air cleaners may reduce certain asthma
triggers. Most studies have evaluated portable
units with high-efficiency particulate air
(HEPA) filters, which remove impurities from
the air. One study in Pediatrics found this type
of air cleaner reduced unscheduled doctor
visits for asthma in kids by almost 20 percent.
Air Cleaners at a Glance
These two common types of air cleaners are
available in both portable and whole-house
models.
Mechanical air cleaners. These have mechanical filters, including HEPA filters, that trap
airborne particles in special material.
• Intended use: These filters work best for
small particles that may trigger allergies
and asthma, such as pet dander and some
bits of mold.
• Asthma alert: They may not work well for
larger particles, such as pollen, most dust
mite fragments, and cockroach droppings.
Larger particles tend to settle out of the air
quickly, so most never reach the filter.
Electronic air cleaners. These use static
electricity to make airborne particles cling to
special collecting plates.
• Intended use: Like mechanical air filters,
these work best for small particles.
• Asthma alert: Some produce ozone, a gas
that can irritate the lungs.
Steer clear of a third type of air cleaner: ozone
generators. These devices intentionally
produce ozone gas to destroy pollutants.
However, at low concentrations, ozone
doesn’t work well for this purpose. And at
higher concentrations, it’s a powerful lung
irritant. The bottom line: This type of air
cleaner may not be safe or effective. •
Select the right room air cleaner for you!
Visit www.cadr.org/consumer.htm.