Still in the Game - United Service Association For Health Care
Transcription
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 total h e a &wellness lt h 1901 N. Highway 360, #101 Grand Prairie, TX 75050 www.usahc.com PRSRT STD U.S. Postage PAID United Service Association For Health Care 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.