Health Beat, 2016

HealthBeat2016

A Publication of the Lewiston Tribune and Moscow-Pullman Daily News

Your comprehensive health and nutrition directory of the area’s local businesses.

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Allergy & Asthma Allergy & Asthma Tri-State Clinic 4Assisted Living Guardian Angel Homes 4 Brookdale Senior Living 5Audiology & Tinnitus Simon Audiology & Tinnitus 6Blood Center Inland Northwest Blood Center 7Chiropractor Elm View Chiropractor 8Dentist Dentistry “4” Children, Dr. Jeremy Wiggins 8 Dentistry by Design, Dr. Jonathan Nash 9 Maplewood Dental, Dr. Bill Perez 9 Implant & General Dentistry, Dr. Gregory Bengtson 10Health Foods Rosauers Huckleberry’s 11Hearing Aids Miracle Ear 11 Puretone Hearing Aid Service 12Home Health Care Alternative Nursing Services 13 Compassionate Care 14 Seubert’s Quality Home Care 14Hospital/Medical Center Gritman Medical Center 17 St. Joseph Regional Medical Center 32 Tri-State Memorial Hospital & Medical Campus 2Hypnotherapy LifePath Strategies 15Kidney & Hypertension Lewis Clark Kidney and Hypertension Clinic 16Medical Clinic CHAS (Community Health Association of Spokane) 18 Clearwater Medical Clinic 19 Snake River Community Clinic 19Medicinal Marijuana Canna4Life 20Oncology Cancer Care Northwest 21Optometry Eye Care Professional Center, Dr. Isaac Bell 22 Bryden Family Vision, Dr. Jason Ritter 22 Klemp Optometry, Dr. Dan Klemp 23Orthodontics Pickard Orthodontics, Dr. Michael Pickard 23 Dr. Glen Armstrong Wilkinson Orthodontics, Dr. David L. Wilkinson 24Pathology Pathologists’ Regional Laboratory 24Pharmacy Hells Canyon Pharmacy 25 Rosauers Pharmacy 25Physical Therapy Dynamic Physical Therapy 26 Peak Performance Physical Therapy 26Podiatry Dr. Richard Allen 27 Dr. Cory Brown 27Reconstructive/PlasticSurgery Dr. Steven E. Ozeran 28Rehabilitation Kindred Traditional Care and Rehabilitation 29 Life Care Center of Lewiston 29 Prestige Care & Rehabilitation 30Retirement Living Brookside Landing Retirement Community 31 Bishop Place Senior Living 31

Table of Contents

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Pollen, mold, dust, and animal dander are some of the more common triggers of allergic rhinitis. Allergy

triggers are all around, and the rates of those people affected by various allergies seems to be growing.

An allergy is defined as an overreaction of the human immune system to a foreign protein (allergen) that is eaten, inhaled, touched, or injected into the body. Allergies can cause such reactions as stuffy or runny noses, itchy eyes, coughing/sneezing, rashes, hives and difficulty breathing,.

Millions of visits to physician offices result in a primary diagnosis of allergic rhinitis, or hay fever - one of the most common allergy manifestations. Allergic rhinitis is a common condition that creates symptoms similar to a cold. Unlike a cold, which is caused by a virus, allergic rhinitis is an allergic response to any number of triggers. Usually hay fever can be brought on by any number of allergens. Here are some of the more common allergens.

· Pollen: Of all things that can cause an allergy, those resulting from pollen tend to be the most prolific. Pollen can be released from trees, grasses, weeds, and flowers throughout much of the year. While the main goal of pollen is to fertilize other plants, pollen that is inhaled can cause allergic reactions. It’s one of the more difficult allergens to avoid since pollen is virtually everywhere.

· Dust: Dust is an accumulation of microscopic particles that become trapped in a home. A large portion of dust is comprised of dust mites. WebMD says about 20 million Americans are allergic to dust mites and their waste. Dust mites feed on skin from pets and humans. They tend to spike in numbers during warmer weather or if indoor temperatures are kept at 75 F or higher. Cleaning using a

HEPA filter vacuum can keep dust at a minimum. Air purifiers also may be able to help.

· Animal dander: Millions of pet owners have an allergy to their animals, says AAAAI. It’s not the fur of the animal that causes the trouble, but usually proteins found in a pet’s shed skin, saliva and urine that can cause problems. Keep in mind that there are no truly hypoallergenic breeds, and length of hair or fur will not eliminate allergies. An allergist may be able to suggest a course of treatment.

· Mold: Tiny fungi with spores that float through the air, mold is yet another common allergen. The most common allergy-causing molds include Alternaria, Aspergillus, Cladosporium, and Penicillium. Preventing the environment needed for mold to grow can reduce allergic reactions. This primarily means airing out homes to keep them dry.

Allergies can occur all year long and be bothersome. Working with an allergist and avoiding the most common triggers can help people feel more comfortable.

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The causes and remedy of hiccups MetroCreative

Hiccups may not be a medical emergency, but they certainly can be a nuisance. Also known as

“singultus,” hiccups can come out of nowhere and last for quite some time. An effective way to alleviate hiccups has proven elusive to many.

According to the resource Kids Health, the funny noises and other annoying ticks associated with hiccups can be blamed in part on the diaphragm, a dome-shaped muscle at the bottom of the chest. When the diaphragm is working correctly, it helps to regulate breathing. In a contracted position, the diaphragm lets air into the lungs. When the diaphragm relaxes, the lungs release carbon dioxide.

Hiccups occur when the diaphragm starts contracting erratically and out of rhythm. These spasms can cause the larynx and vocal cords to close suddenly, resulting in a sharp intake of air and the hiccup chirp that occurs thereafter.

Hiccups can stop and start abruptly, for no reason at all.

But certain things may contribute to hiccups. These include:· eating spicy food· drinking carbonated beverages· sudden changes in air temperature· excitement or emotional stress· swallowing too much air· overeatingMany cases of hiccups last only a few minutes, but for

some people hiccups can last a while longer. Persistent hiccups are caused by injury or irritation to the nerves that control the movement of the diaphragm. Sometimes this results from acid reflux, degenerative nerve diseases, like multiple sclerosis, or even brain injury. Hiccups also may last longer due to overuse of tobacco or alcohol. Males tend to be more prone to hiccups than females.

While there are a number of ways to treat hiccups, there is no definitive cure. Holding one’s breath or putting sugar under the tongue are some of the more popular remedies.

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Audiology & Tinnitus

Does aging lead to hearing loss? Let’s investigate. Jeff Simon • Simon Audiology & Tinnitus

It is common to present the image that aging and hearing loss go together like summer and heat in the

Valley. Marketing images of hearing loss—depicting a person cupping their hand to their ear and leaning—tend to use older models.

But, the correlation between aging and hearing loss isn’t as straightforward. To understand why, we should take a look at what hearing loss looks like from inside the ear. The hearing organ is called the cochlea. Inside the cochlea, there are 12 thousand microscopic hair cells that dance and vibrate in response to sound. Their movement sends signals to the brain to be interpreted. Different regions of hair cells correlate to different frequencies of sound.

Let’s consider what causes the cochlear hair cells to stop

moving. The causes can be grouped into those you have control over and those you do not. Loud sound will damage cochlear hair cells. This damage, in some cases, can occur very suddenly. But, most hearing loss due to loud sound occurs over

the course of years. Diabetes, a disease influenced by diet, has also been associated with hearing loss. And smoking has also been connected to loss of hearing.

Hearing loss can also come from factors outside of our ability to influence. Age can play a role, as these hair cells may break down over time. In some, genes can also play a role. Some are simply predisposed to lose hearing sooner in life than others.

Eating the right foods, avoiding unhealthy habits, and protecting your hearing around loud sounds will conserve your hearing. But, if you are not hearing well or have difficulty communicating, you should see an Audiologist. Audiologists are trained—sometimes to doctorate level—in the anatomy and function of the hearing system. As hearing is so influential in our ability to maintain relationships, they are also trained in human communication.

Simon Audiology & Tinnitus is located at 1022 Bryden Avenue in Lewiston and they can be reached at (208) 746-7022 or visit them online, simonaudiologycare.com.

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Blood Center

Ways people metabolize food differently MetroCreative

Men and women process food differently. When dieting side by side, men appear to shed pounds

easier and more quickly than women do. But is that really the case?

According to Greg Caporaso, assistant professor in the Department of Biological Sciences at Northern Arizona University and assistant director of the Center for Microbial Genetics and Genomics, diet affects men’s and women’s stomach microbes differently, even when identical foods have been eaten.

In addition, according to the paper “Lower sedentary metabolic rate in women compared with men,” R. Ferraro, S. Lillioja, A. M. Fontvieille, R. Rising, C. Bogardus, and E. Ravussin, affiliated with the National Institute of Diabetes and Digestive and Kidney Diseases and National Institutes of Health, Phoenix, and published in The Journal of Clinical Investigation, on average, women’s total energy expenditure, which is the number of calories burned for metabolic needs, including breathing, blood circulation,

digestion and physical activity, is around 5 to 10 percent lower than men’s.

The composition of the female body also differs from the composition of the male body. Men have more muscle mass and less body fat than women, which also can contribute to how easily men may be able to shed weight. Maintaining that muscle mass can push their metabolisms even further.

According to the Poliquin Group, a fitness and supplements company, the following also come into play.

· At rest, women burn more glucose (sugars and starches) but less fat than men.

· Men and women burn and store body fat differently.· Stress can inhibit fat loss in women.· Diet trends, including fasting and calorie restriction, tend

to be more beneficial for men than women.To overcome these factors, women can work with their

doctors, trainers and nutritionists to develop plans that take their unique metabolisms into consideration.

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Oral health impacts overall health MetroCreative

A healthy mouth is good for more than just a pretty smile. Oral health can affect the entire body, making

dental care more than just a cosmetic concern.Many people know that poor oral hygiene can lead to

gum disease, tooth decay and even lost teeth. But are you aware that failing to brush or visit the dentist regularly also can lead to more serious health issues? According to Colgate, recent research suggests that there may be an association between oral infections, particularly gum disease, and cardiovascular disease and preterm birth. Gum disease also may make diabetes more difficult to control, since infections may cause insulin resistance and disrupt blood sugar.

Your mouth also can serve as an infection source elsewhere in the body. Bacteria from your mouth can enter the bloodstream through infection sites in the gums. If your immune system is healthy, there should not be any adverse effects. However, if your immune system is compromised, these bacteria can flow to other areas of the body where they can cause infection. An example of this is oral bacteria sticking to the lining of diseased heart valves.

Other links have been found between oral health and overall health. In 2010, researchers from New York University who reviewed 20 years of data on the association concluded that there is a link between gum inflammation and Alzheimer’s disease. Researchers in the UK also found a correlation. Analysis showed that a bacterium called “Porphyromonas gingivalis” was present in brains of those with Alzheimer’s disease but not in the samples from the brains of people who did not have Alzheimer’s. The P. gingivalis bacterium is usually associated with chronic gum

disease and not dementia.Researchers also have

found a possible link between gum disease and pancreatic cancer. Harvard researchers found that men with a history of gum disease had a 64 percent increased risk of pancreatic cancer compared with men who had never had gum disease, based on studies of men from 19�6 through 2007.

While oral health issues may lead to other conditions over time, symptoms also may be indicative of underlying conditions of which a person is unaware. Inflammation of gum tissue may be a warning sign of diabetes. Oral problems, such as lesions in the mouth, may indicate the presence of HIV/AIDS. Dentists may be the first people to diagnose illnesses patients don’t even know they have.

An important step in maintaining good overall health is to include dental care in your list of preventative measures. Visit the dentist for biannual cleanings or as determined by the doctor. Do not ignore any abnormalities in the mouth. Maintain good oral hygiene at home by brushing twice a day and flossing at least once per day. Mouthwashes and rinses also may help keep teeth and gums healthy.

Oral health and other systems of the body seem to be linked. Taking care of your teeth promotes overall health.

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Singing is good for your health MetroCreative

If you sing along to songs in the car or belt out a few tunes in the shower, you may be doing yourself quite

a bit of good. Various formal and informal studies point to singing as a great way to boost both mental and physical health.

Evidence points to singing as having psychological benefits, and singing also increases oxygenation in the bloodstream. Professor Graham Welch, Chair of Music Education at the Institute of Education, University of London, has studied the developmental and medical aspects of singing for more than 30 years. Welch consistently advocates for singing, saying it can serve as an aerobic activity that promotes a healthy heart.

Singing can help to alleviate stress by releasing oxytocin, a natural stress reliever, into the blood. Stress has a number of adverse effects, and any steps taken to help relieve stress can lighten one’s mood and release tension.

Singing, particularly group singing, can lessen feelings

of depression and loneliness. In their paper “Psychological and physiological effects of singing in a choir,” researchers at the Abant Izzet Baysal University in Turkey noted that singing relieves anxiety and contributes to quality of life. Group singing may sync the heart rates of participants and could actually serve as a type of guided group meditation.

Yet another study, this one from researchers in the Department of Music at the University of Sheffield in the United Kingdom, indicated that you don’t even have to be a good singer to reap the benefits of singing. The study found that singing “can produce satisfying and therapeutic sensations even when the sound produced by the vocal instrument is of mediocre quality.” That means no one need be afraid of singing their favorite songs, even if they fall out of tune. The benefits can be worth the few awkward glances that come your way.

Singing is more than just a social activity or a popular pastime. It’s a way for people to improve their health.

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Dentist

How to treat muscle cramps and prevent their reccurrence MetroCreative

Rare is the athlete who has not had the misfortune of suffering a muscle cramp. Muscle cramps can range

from the relatively minor nuisances that can be worked out in a matter of minutes to the more severe cramps that can sideline athletes for an indeterminate period of time.

According to the U.S. National Library of Medicine, muscle cramps are often the byproduct of an overused or injured muscle. When a muscle cramps, that muscle is involuntarily contracting, and that contraction can be very painful. Because athletes tend to repeat their motions when performing exercises, it’s not uncommon for athletes to cramp up from time to time. But even men and women who live sedentary lifestyles can suffer from muscle cramps, which the NLM notes could be triggered by alcoholism,

hypothyroidism or kidney failure. Women may suffer muscle cramps when they are pregnant or menstruating.

Certain medications may also cause muscle cramps. Men and women concerned about muscle cramps should read the potential side effects of their medications carefully or speak directly with their physicians before taking any medicines that may cause muscle cramps. The online medical resource WebMD notes that medications such as Lasix, a diuretic used to remove fluid from the body, and Crestor, a statin prescribed to adults with high cholesterol, can cause muscle cramps.

While dehydration and electrolyte depletion has long been linked to exercise-associated muscle cramps, researchers have been questioning, if not disputing, that

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link for many years. A 2008 study from South African researchers published in the British Journal of Sports Medicine did not support a link between exercise-associated muscle cramps and dehydration or electrolyte depletion.

Muscle cramps tend to be painful and can occur in the legs, hands, arms, or abdomen or along the rib cage. When cramps occur below the waist, such as in the calf muscle, it can be difficult to stand up.

Treating muscle crampsMuscle cramps require immediate treatment so sufferers

can alleviate the pain and/or discomfort cramps can cause. Massaging the cramped muscle or applying ice or heat can alleviate the cramp and its associated pain.

Calf or hamstring cramps may be alleviated by putting weight on the affected leg and bending the knee slightly. Such cramps may also be treated by sitting or lying down with the affected leg straight out and pulling the foot toward the head.

To treat quadriceps cramps (those that occur in the front of the thigh), hold onto to something steady and pull the foot of the affected leg back toward the buttock.

Preventing future crampsOne of the most effective ways to prevent future cramps

is to listen to your body when it’s sending you signals that it is fatigued. Overused muscles are vulnerable to cramps, so remember to include rest in your exercise regimen so muscles have time to recover. If your body feels overtaxed or fatigued before or during a workout, skip the workout or stop it immediately to reduce your risk of cramps or injury.

Deficiencies in certain vitamins can directly or indirectly lead to muscle cramps. While the reasons behind the link between thiamine, pantothenic acid and pyridoxine deficiencies and muscle cramps is unknown, speak with your physician about how to include these vitamins in your diet.

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Diet and exercise changes when aging MetroCreative

Maintaining a healthy weight is important at any age. But avoiding being overweight or obese can be

particularly crucial for seniors, considering many illnesses are tied to body weight. Maintaining a healthy immune system also can require eating a balanced, nutritionally sound diet.

The Geriatric Research, Education, and Clinical Center at Durham Medical Center in Virginia says people need to change how they eat for every decade they reach. Caloric intake should be reduced because individuals are generally moving around less, have less muscle and their metabolic rates decline. People who find that they are having trouble losing weight in their 50s and older may be basing weight-loss goals on calorie recommendations for younger people.

One challenging thing about eating less overall is supplementing with more nutrient-rich foods. Older bodies still require similar amounts of protein, vitamins and minerals as younger ones, but older men and women must

balance that need with their need to consume less calories. Consuming more fruits, vegetables and lean protein sources, including beans, and choosing whole grains over refined starchy foods can be the key.

Watch what you drink, as well. Soft drinks and other sugary beverages may be packed with calories you don’t need. Choose unsweetened beverages and opt for water as much as possible. Protect yourself against dehydration, which can be harder to detect as you get older.

In addition, seniors should continue to exercise. Healthy eating paired with moderate exercise remains one of the best combinations for healthy weight loss or weight maintenance. The goal is to consume fewer calories and expend more energy. While cardiovascular exercises can be a good way to get the heart pumping and stimulate your metabolic rate, as you age you should perform strength-training and weight-bearing exercises as well. Muscle mass naturally diminishes with age, and according to the Mayo Clinic if you avoid strength exercises you can eventually lose muscle and increase the percentage of fat in your body. Strength training also helps you develop stronger bones, which can help prevent fractures. In addition, as you gain muscle, your body will begin to burn calories more efficiently, making your time in and out of the gym more productive.

Apart from diet and exercise, aging adults may need to consult with their doctors about nutritional supplements. Your body may produce less stomach acid as you get older, making it more difficult to absorb vitamins from food, including vitamin B12 and vitamin D. Aging skin is less able to transform sunlight into the vitamin, which can affect the body’s ability to absorb calcium. The body’s nutritional and fitness needs change as a person ages. Those uncertain about the lifestyle changes they will need to make should speak with their physicians.

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Summertime ailments and accidents MetroCreative

Summer is often marked by vacations, recreational events and relaxing moments spent by the pool or on

the beach. But when the weather heats up, so can potential health hazards that can ruin all of the fun. The following are some of the more common summertime ailments and how to avoid them.

· Lawn and garden injuries Lawn and garden injuries may not be common, but men,

women and children should exercise caution when using lawn and garden equipment. Wear protective shoes and gloves and safety goggles. Remember to turn off any motorized tools before attempting to repair or unclog the blades.

· Swimmer’s ear Water that remains in the ear canal after swimming can

make the ear a breeding ground for swimmer’s ear, which is a bacterial infection. If water remains in your ear for more than one night, visit an ear, nose and throat specialist.

· Insect bites and stings Insects return when temperatures rise. Mosquitoes may

be the biggest nuisance, but biting flies and wasps also make formidable foes. Use insect repellent to keep the bugs away. Wear long pants and check for ticks after hiking.

· Boating accidents Many boating accidents can be attributed to

inexperience with the vessel and failure to take proper safety precautions on the water. Make sure everyone on the boat wears a life jacket, and follow proper boating protocol throughout your trip.

· Dehydration The body needs extra water on hot days, especially when

spending time outdoors. Dehydration can cause dizziness and dry mouth. Always drink plenty of water and avoid alcoholic beverages and soft drinks, which can contribute to dehydration when consumed in excess.

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The benefits of reading MetroCreative

Many people are avid readers, feeling that a good book remains the most entertaining form

of escapism. But reading provides more than just an opportunity to leave the daily grind behind.

While many people may read to immerse themselves in something other than a movie or a television show, they may not know about all the additional benefits they are enjoying when cuddling up with a good book.

· Reading can improve brain function A recent study from researchers at Emory University

discovered that reading a novel can improve brain function in various ways. During the study, researchers found that reading fiction improves connectivity in the brain. In addition, reading fiction improved readers’ ability to put themselves in other peoples’ shoes, which might help them relate better to people in both the present and future.

· Reading can benefit long-term brain healthWhile readers engrossed in a great book might only be

worried about what’s coming on the next page, the benefits to reading are much more long-term than the next chapter. Researchers at the Rush University Medical Center in Chicago found that reading is one of a handful of mentally stimulating activities that can benefit brain health in old age. In their Rush Memory and Aging Project, researchers examined nearly 300 elderly men and women, giving them tests of memory and thinking throughout the final years of their lives. When participants, who were surveyed as to how often they engaged in mentally stimulating activities such as reading, passed away, their brains were examined for signs of Alzheimer’s disease and dementia. Researchers discovered that the participants who engaged in mentally challenging activities most often had slower rates of memory decline. In addition, even those who had symptoms of brain

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damage that are commonly associated with Alzheimer’s and dementia seemed to benefit from the stimulation that mentally challenging activities produced.

· Reading can help reduce stressAnother big benefit of reading is its relationship to

stress. According to a 2009 study from researchers at the University of Sussex in England, reading can reduce stress by up to 68 percent. In addition, reading might help relieve that stress even faster than other forms of stress relief because it allows for a more immediate escape from the stress of daily life.

· Reading can help you get a more restful night’s sleep

According to the National Sleep Foundation, engaging in a calming activity for an hour before going to bed can help your body wind down and ready itself for sleep. Some people may struggle to fall asleep after reading on an electronic device, such as a tablet or e-reader, as the light that emanates from such devices may be activating the brain. If need be, stick to reading traditional print books and magazines before going to bed.

Reading is not only a favorite activity for many people, but it’s also something that can benefit the body in myriad ways.

Get Ready to Stop Smoking

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Kidney & Hypertension

How to maintain healthy kidneys MetroCreative

Few people devote much thought to their kidneys unless their doctor advises them they are having kidney

troubles. But kidneys perform essential functions in the human body, filtering water and waste out of blood and urine while also helping to control blood pressure. When operating correctly, kidneys can go a long way toward ensuring a healthy life. But when kidneys are compromised, the results can be very harmful to human health.

Kidney disease is no small cause for concern, as the National Institute of Diabetes and Digestive and Kidney Diseases notes that more than 20 million Americans may have kidney disease, with millions more being at risk.

Though family history is one risk factor for kidney disease, it’s not just genetics that put people at risk. People with diabetes, high blood pressure and/or cardiovascular disease are also at risk of developing kidney disease, which develops gradually and does not often produce physical symptoms until it has reached an advanced stage. Because

people may not detect symptoms of kidney disease until it reaches an advanced stage, the NIDDK recommends people schedule routine blood tests to check their glomerular filtration rate, or GFR, which checks to see how well kidneys are filtering.

People can take the following steps to maintain healthy kidneys so they can live long, healthy and active lives.

· Maintain a healthy blood pressure. A healthy blood pressure can delay or prevent the onset of kidney disease. The American Heart Association advises that a normal healthy blood pressure is a systolic number (the top number) less than 120 and a diastolic number (the bottom number) less than 80. The systolic number measures the pressure in the arteries when the heart beats, while the diastolic number measures the pressure in the arteries between heartbeats. Have your blood pressure measured by your physician, and speak with him or her about ways to lower your blood pressure if it is high or if your blood pressure falls in the prehypertension range (120-139 over 80-89).

· Reduce sodium consumption. One simple way to protect your kidneys is to consume less than 2,300 milligrams of sodium each day. Though sodium serves some essential functions in the body, helping it to regulate blood pressure among other things, people with kidney disease cannot eliminate excess sodium and fluid from their bodies. The resulting buildup in the tissues and bloodstream can contribute to high blood pressure.

· Limit alcohol intake. The NIDDK advises limiting alcohol intake can help to keep kidneys healthy and operating at full strength. Alcohol impacts the body in various ways, and kidneys are not immune to the effects of alcohol. Alcohol can cause changes in the kidneys that compromise their ability to filter blood. Alcohol also can affect the ability of kidneys to maintain the right amount of water in the body. That’s because alcohol consumed in excess dehydrates the body, making it harder for cells and organs, including the kidneys, to function normally.

· Consume a kidney-friendly diet. A diet that includes kidney-friendly foods can prevent the buildup of waste in the kidneys while also helping people maintain healthy blood pressures. The National Kidney Foundation notes that foods such as apples, blueberries, fish high in omega-3 fatty acids, and kale are just a few kidney-friendly foods.

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Medical Clinic

Many people find it easier to maintain their beach bodies during summer than they do throughout the

rest of the year. Summer weather encourages people to get off the couch and enjoy the great outdoors, and many people prefer to eat lighter meals during the summer to combat the heat and humidity.

But once the dog days of summer give way to autumn, the motivation to stay in beach shape tends to wane. Couple that dwindling motivation with the tendency to eat larger, heartier meals as the weather gets colder, and it’s easy to see why so many people gain weight over the last several months of the year and into the new year. But maintaining a healthy weight year-round promotes long-term health and reduces a person’s risk for various ailments and diseases, including heart disease and diabetes. The following are a

handful of strategies men and women can employ as they try to turn their beach bodies into the bodies they see in the mirror all year long.

· Keep setting goalsAs winter heads toward spring, many people set short-

term goals to motivate them to get back into beach shape. That’s a highly effective strategy that need not be exclusive to late winter. Setting short-term fitness and dietary goals throughout the year can keep you from falling back into bad habits. Tie your goals into the season to increase your chances for success. For example, resolve to run outdoors or cycle a certain number of miles each week in autumn, when the weather is still conducive to physical activity and the scenery is idyllic. When winter arrives and exercising outdoors is no longer viable, commit to attending a few

An exercise group keeps men and women motivated and healthy MetroCreative

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Medical Clinic

Medical Clinic

fitness classes per week at your gym.

· Switch up your workout routine every few weeks

Boredom also can affect people’s ability to maintain healthy weights year-round. Adhering to the same exercise routine for months on end can grow tedious. The body can even grow accustomed to the same workout routine, meaning you won’t be getting as much out of your exercise sessions as you might if you switch things up. If you find your daily workouts taking a turn toward the mundane, switch up your routine by changing exercises or signing up for classes that interest you.

· Find healthy seasonal foodsMany people prefer to buy locally sourced and/or

in-season foods, recognizing the positive impact that such dietary habits can have on the environment. That commitment to buying healthy, locally grown foods can be

tested as the seasons change and the offerings at your local market change along with them. Educate yourself about which foods are in-season in your area throughout the year, opting for the most nutritious foods you can find. Buying in-season foods saves you money, and you will also feel good about staying on a nutritious, eco-friendly track.

· Join an exercise group or sports leagueThe buddy system is an effective way to stay committed

to a fitness regimen, but if you cannot find a friend or family member to brave cold winter treks to the gym with you, then consider joining an exercise group or competitive sports league. As summer turns to autumn, join a road runner’s club to motivate you to run. When harsh weather makes running outdoors too difficult, sign up for a winter sports league. Such groups or leagues get you off the couch and provide great opportunities to meet like-minded men and women who have made their own commitments to staying fit.

Staying fit all year long is a challenge for many people. But maintaining that beach body even after summer has come and gone need not be so difficult.

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Simple ways to combat insomnia MetroCreative

Men and women who experience trouble sleeping may find that their inability to get a good

night’s rest affects every aspect of their daily life. Their performance at work often suffers when men and women fail to get enough sleep, and interpersonal relationships with family and friends may suffer as well. A disorder characterized by difficulty falling and/or staying asleep, insomnia may be the culprit when men and women cannot get adequate sleep.

While a host of things, from a cold to external noise to an upset stomach, can make it difficult to fall asleep at night, insomnia is often a sign of something more significant and, unfortunately, longer lasting. Acute insomnia can last from one night to a few weeks, but insomnia that occurs at least three nights a week for a month or longer is considered chronic. Men and women who suspect they might be suffering from insomnia should contact a physician, who can help determine the cause of the insomnia and develop a course of treatment. In the meantime, there are a few things men and women can do that may help them get a better night’s rest.

· Establish a routine According to the Sleep Council, establishing a sleep

routine in which you go to bed and wake up at roughly the same time every day can program the body to sleep better. Stick to this routine as closely as possible, even on weekends, when you may be tempted to sleep in or stay up later.

· Replace an old or uncomfortable mattressSome people struggle to get a good night’s rest

because their mattress is no longer conducive to sleep or because a new mattress simply isn’t the right fit. If you find

yourself shifting throughout the night in an attempt to find a comfortable sleeping position, then your mattress might be the culprit behind your insomnia.

· Exercise Moderate exercise can help relieve stress, which is a

common cause of acute insomnia. But try to avoid working out too close to bed time, as vigorous exercise shortly before bedtime can make it harder to fall asleep.

· Avoid alcohol late at nightAlcohol should always be consumed in moderation,

and it’s not just how much you drink that can affect sleep patterns but when you drink as well. Alcohol consumed right before bed might help some people initially fall asleep. However, such sleep is less restorative and likely to be interrupted during the night when the effects of the alcohol have worn off or if you need to use the restroom.

Insomnia can affect nearly every aspect of daily life, but there are ways to beat insomnia and get back to enjoying a restful night’s sleep.

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Optometry

Optometry

Feast your eyes, naturally Dr. Isaac M. Bell, OD • Eye Care Professional Center

Eat your carrots for healthy eyes” and “an apple a day to keep the doctor away!!” Does this sound familiar to

anyone? Did our moms have it right? This was recited as gospel during my childhood, and as I’ve grown older and spent time studying eye / ocular health, the topic has interested me all the more.

Over the years we’ve grown accustomed to flip-flopping beliefs concerning foods, accepting certain foods as being advantageous, only to later find out otherwise, or vice versa. Consider the ever-changing views on eggs, coffee / caffeine, red wine, red meat and meat in general for that matter, margarine vs. butter, the list goes on, and then organic vs. non-organic and GMO foods. Confusing, right?

It’s always my goal to educate patients toward the healthiest food choices possible, yielding optimal eye AND whole body health – it’s all interconnected. Admittedly, nutrition seems to be a moving target, but the list below highlights a steadfast and solid foundation of truth – dig in!!!

Colorful fruits and vegetables such as carrots, tomatoes, bell peppers, strawberries, corn and cantaloupe are all wonderful sources of vitamins A and C, and carotenoids (pigments), which reduce our risk of eye diseases such as cataracts and age related macular degeneration, and even help reduce our risk of prostate cancer – bonus!

Green leafy vegetables such as spinach, kale, romaine lettuce and collard greens are all rich in vitamin C and beta carotene, and are loaded with lutein and zeaxanthin. These protect the retina by bolstering the pigment found within this tissue layer, absorbing harmful short wavelength light. By absorbing this damaging light, two deeper layers within the retina (retinal pigment epithelium and choroid) are protected and ultimately macular degeneration is prevented.

Cold-water fish such as salmon, tuna, sardines, and mackerel are all rich in omega-3 fatty acids, which help with dry eye, macular degeneration, and cataracts. The benefits of omega-3’s can easily be attained through supplementation, if fish isn’t often on your menu – through fish oil, flax seed oil, black currant oil, and chia seed oil.

Eggs contain numerous vitamins and nutrients, including lutein and vitamin A, which also protect against macular degeneration and dry eye.

Whole grains such as brown rice, whole oats, and whole wheat breads and pastas are rich in vitamin E, zinc, and niacin, which all promote overall eye health, so say “NO!!” to white flour.

Oranges, grapefruits, lemons, and berries are all high in vitamin C, which can reduce our risk of macular degeneration and cataracts. Almonds, pistachio nuts, and walnuts are all rich in omega-3 fatty acids and vitamin E, which optimize eye health. Sunflower seeds are high in vitamin E and zinc, and

“

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Optometry Orthodontics

pack a nutrient rich punch.Legumes such as kidney beans, black-eyed peas and lentils

are all great sources of zinc and bioflavonoids (antioxidants), which can help lower our risk for developing macular degeneration and cataracts.

Beef contains zinc, which helps the body absorb vitamin A and may reduce our risk of macular degeneration. Beef continues to be a controversial topic, as many argue its detrimental properties in regards to cardiovascular health – so if consumed, opt for lean cuts, in moderation.

In continually researching nutrition as it relates to the eye, I’m always left with a similar conclusion – we need to eat a whole foods diet, largely if not exclusively plant-based. Note that the foods listed above are simple, unprocessed, natural foods, packed with nutrition. Avoid shopping the center isles within grocery stores, where so many boxed, canned, freeze-dried, and heavily processed and artificial foods reside. This idea is not new, just one we’ve

deviated from within our modern culture, with the advent of TV dinners and fast-food. The concept of eating a whole foods diet isn’t just beneficial for our eyes, it’s the best we can do for our overall health as well. If you’re interested in learning more

about improving your health through simple food choices, I’d highly recommend two documentaries: “Forks Over Knives,” and “Food, Inc.” Despite the fact that we have no control over the genetic traits we’ve inherited, which may predispose us to certain disease processes, we do have control over what we put in our mouths and ultimately feed our bodies and eyes, which is powerful!!

If you’re searching for an eye clinic to call your own, where you’re sure to feel the difference, look no

further than Eye Care Professional Center – we’d love to care for you.

Dr. Isaac M. Bell, OD is owner and Chief of Optometry at Eye Care Professional Center located at 210 Thain Road in Lewiston. Call them today at 208-746-2644 or visit them online: EyeCareLewiston.com.

Klemp Optometry has been providing comprehensive eye care services to Lewiston

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1910 Idaho St. | Lewiston, ID | (208) 743-4022480432F1-16

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We off er a large selection of frames including name brand sunwear Maui Jim & Ray-Ban.

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PathologyOrthodontics

Orthodontic misconceptions David L. Wilkinson, DDS, MS • Wilkinson Orthodontics

In my 20 years of experience as an orthodontist, I have come to learn that there are many misconceptions about

orthodontic treatment that circulate. Orthodontics is an important part of your child’s growth and development. I hope to set the record straight on five misconceptions.

“Does every child need braces twice?”The American Association of Orthodontists has sponsored

national conventions discussing orthodontic treatment for young children. The conclusions reached were children that had braces two times had no better result than those children that had braces one time. Only 10-15% of children need early orthodontic treatment. Every child does not need braces twice.

“Will early braces prevent the need for later braces?”

Take a look in your child’s mouth. Most children under age 10 have 12 adult teeth: eight incisors and four molars.

These teeth can be moved if they are in cross-bite (bottom teeth are outside of upper teeth or upper back teeth are completely outside bottom teeth) or another significant functional problem exists. Orthodontists have little influence on how the remaining 16 adult teeth take their position in the mouth with a few exceptions. Those adult teeth can slip off course and become trapped in the bone, come in rotated or significantly out of place, or in cross-bite. It is not possible to accurately predict the final position of adult teeth while they are still fully in the bone. Most of the 10-15% of young children, age 7-10, that receive partial braces to address a functional concern will later receive full braces. With braces on all the adult teeth it is easier to correct the bite, the vertical position of the teeth, spacing concerns with narrow teeth or missing teeth, etc. Braces at an early age cannot solve all functional or esthetic concerns.

Orthodontic misconceptions continued on page 30.

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Pharmacy

Compounding is the art and science of creating personalized medications Andy Pottenger • Hells Canyon Pharmacy

Pharmacy compounding is the art and science of preparing personalized medications for patients.

Compounded medications are made based on a practitioners prescription in which individual ingredients are mixed together in the exact strength and dosage form required by the patient. This method allows the compounding pharmacist to work with the patient and the prescriber to customize a medication to meet the patient’s specific needs.

A brief history of compoundingAt one time, nearly all prescriptions were compounded.

With the advent of mass drug manufacturing in the 1950s and ‘60s, compounding rapidly declined. The pharmacist’s

role as a preparer of medications quickly changed to that of a dispenser of manufactured dosage forms, and most pharmacists no longer were trained

to compound medications. However, the “one-size-fits-all” nature of many mass-produced medications meant that some patients’ needs were not being met.

Innovative compounding technology & techniques meet patient needs

Fortunately, compounding has experienced a resurgence as modern technology and innovative techniques and research have allowed more pharmacists to customize medications to meet specific patient needs.

· Trained, PCCA member pharmacists can now personalize medicine for patients who need specific:

· Strengths · Dosage forms · Flavors · Ingredients excluded from medications due to allergies

or other sensitivities Andy Pottenger is the owner and pharmacist at Hells Canyon

Pharmacy located at 523 Thain Road in Lewiston. For questions, call them today at (208) 743-5515 or visit them online at www.hellscanyonpharmacy.com.

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Physical Therapy

We offer treatments for a variety of issues -• Post Motor Vehicle Accidents• Orthopedic Injuries• Sports Injuries• Post Surgical Care• Work Related Injuries• Neurological Disorders• Geriatric Care• Spinal Care• Arthritis• Dizziness and Vertigo

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We offer treatments for a variety of issues -• Post Motor Vehicle • Post Motor Vehicle AccidentsAccidents• OOrOrthththopop dedediicic III jnjnjururiieiess• OOrOrthththopop dedediicic III jnjnjururiieiess• Sports Injuries• Sports Injuries• Post Surgical Care• Post Surgical Care• Work Related Injuries• Work Related Injuries•• NeNeNeurururololologogogicicicalalal DDDisisisororordededersrsrs•• NeNeNeurururololologogogicicicalalal DDDisisisororordededersrsrs• Geriatric Care• Geriatric Care• Spinal Care• Spinal Care• Arthritis• Arthritis• Dizziness and Vertigggo• Dizziness and Vertigggo

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The basics on long-term care insurance MetroCreative

Various insurance plans protect individuals from financial calamity. Insurance works by requiring

policy holders to pay a premium. In the event of an accident or incident, a claim can be filed and the insurance company will reimburse the person for expenses, minus the deductible. Health insurance is one type of insurance. There’s also another, it is called long-term care insurance.

Long-term care insurance, or LTCI, is an insurance product that is found primarily in the United States, Canada and the United Kingdom. LTCI generally covers assisted living needs, home care, hospice care, adult daycare, and other requirements of senior living and/or health management. People who invest in LTCI are planning ahead for the times when they may no longer be able to care for themselves without assistance. LTCI will help offset the ever-rising costs associated with specialized senior housing and nursing facilities.

Traditional healthcare insurance and government-

sponsored plans (i.e., Medicare in the United States) will not pay for daily, extended care services. The AARP notes that these other plans may only cover a short stay in a sub-acute rehabilitation center or nursing home, or pay for a limited amount of at-home care. LTCI can help families finance the cost of medical care when all other options will not.

LTCI should be looked into early in life, as policies often cost less if purchased when one is younger and in good health. People in poor health or already receiving long-term care services may not qualify for LTCI outright. But there are some workarounds, including buying a limited amount of coverage or coverage at a higher “nonstandard” rate.

When shopping for policies, look into how long LTCI will pay. Some policies include limits on how long or how much providers will pay for care, with some plans maxing out at two to five years.

Speak with a tax specialist, as premiums paid on a long-term care insurance products may be tax deductible.


Podiatry

Podiatry

Dr. Richard Allen

Board Certified Diplomate,

American Board of Podiatric Surgery

Surgery

Surgery Center

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Exercising after injury MetroCreative

Injuries can be an unfortunate consequence of living an active lifestyle. Though injuries are not inevitable,

few adults who exercise every day should expect to avoid injury entirely. Allowing an injury to heal can be difficult, especially for exercise enthusiasts whose workouts are a substantial part of their daily routines. But allowing the healing process to run its course can strengthen the body and reduce the risk of future injuries.

· Speak with your physician firstWhether your injury required surgery or not, it’s

important to speak with your physician before performing any activities that were restricted while you were injured. Book an appointment with your doctor so he or she can examine you to confirm you’re ready for physical activity. If your physician clears you, ask for him or her to be as specific as possible, telling you what you can and cannot do at this stage and how you should adjust your routine as your body once again grows acclimated to physical activity.

· Modify your routineIt’s unreasonable to expect your body to dive back

into vigorous physical activity after an injury. Modify your routine as your body recovers. This might mean lifting far less weight than you’re accustomed to or lowering the resistance on the treadmill or elliptical machine. Depending on how long you were sidelined, your recovery may be frustrating and you may find yourself taking a gradual approach that’s marked by incremental and seemingly minor successes. But a modified post-injury workout routine can promote healing, prevent further injury and get you back to working out at full strength that much quicker.

· Continue physical therapy

If physical therapy was prescribed as a result of your injury, don’t stop going just because your physician has given you the green light to return to physical activity. When your physician clears you for physical activity, ask him or her about physical therapy and if it’s still necessary. Your therapist may provide your doctor with a progress report on your condition, and the doctor can use that report to determine if you still need therapy. But keep in mind that physical therapy can aid your recovery, even after you return to physical activity. Abandoning therapy too early may lead to you reinjuring yourself, which will only extend the time you spend on the sidelines.

· Listen to your bodyListen to your body in addition to your physician/physical

therapist. Your body will likely let you know through an ache or a pain if you need to take things a little easier. No matter how hard you want to get back to your old routine, don’t ignore the signals your body is sending you.


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Results and patient experience may vary. While CoolSculpting is safe, some rare side e�ects may occur. As with any medical procedure,only your CoolSculpting provider can help you decide if CoolSculpting is right for you. In the U.S., the CoolSculpting procedure isFDA-cleared for the treatment of visible fat bulges in the submental area, thigh, abdomen and �ank. Outside the U.S., the CoolSculptingprocedure for non-invasive fat reduction is available worldwide. ZELTIQ, CoolSculpting, the CoolSculpting logo, the Snow�ake design,and Fear No Mirror are registered trademarks of ZELTIQ Aesthetics, Inc. © 2016. All rights reserved. IC1843-A

How to lower blood-sugar levels without medication MetroCreative

Diabetes is a disorder in which the body cannot properly store and use the energy found in food. To be more

specific, diabetes compromises the body’s ability to use glucose.

According to MediLexicon International, type 1 diabetes is an autoimmune disease in which the body wrongly identifies and then attacks pancreatic cells, which causes little to no insulin production. Those with type 1 diabetes usually must rely on insulin shots to remain healthy.

Type 2 diabetes involves insulin resistance or insufficient insulin production and is the more common form of diabetes. The pancreas may still produce insulin, but not enough to meet the demands of the body. Insulin resistance occurs in some cases because a consistent high blood-glucose level causes cells to be overexposed to insulin and then makes cells less responsive or

immune to its effects.Diabetes treatment can

include a combination of strategies, including the following nondrug remedies.

· Diet: Diabetics can work with their doctors and nutritionists to come up with a diet that will be most effective. Some advocate for eating foods that are low in carbohydrates or ones with a low glycemic index. Others say that it is more important to restrict caloric intake rather than sugar intake.

Work with a professional to create a healthy diet and follow it as closely as possible. Eat meals at the same time each day so you can better regulate blood-sugar spikes and lulls. Skipping meals may cause you to overeat later in the day, which can throw glucose levels off-kilter.

· Exercise: Many people with type 2 diabetes are carrying around extra weight. Exercise can help them shed pounds and maintain healthier weights.

But exercise does more than just help you lose weight. The Joslin Diabetes Center says strength training exercises are an important component of workouts. By maintaining lean muscle mass, you can get rid of a larger amount of glucose in the bloodstream, thus helping manage diabetes in the process. Get at least 20 to 30 minutes of moderate activity several days per week.

· Supplementation: Some people find that certain natural ingredients can help regulate blood-sugar levels. For example, pure, organic apple cider vinegar taken over time can help people with diabetes manage their blood-sugar levels more effectively.

A small amount of cinnamon per day may be able to reduce fasting glucose levels by anywhere from 18 to 29 percent, according to a study in the Journal of Agricultural and Food Chemistry.

Always speak with a doctor before trying any home remedies to treat diabetes or exploring any alternatives to traditional diabetes treatments.


Rehabilitation

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Joint Commission accredited

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Reducing the risk of falls MetroCreative

Falls are one of the biggest contributors to fatal and nonfatal injuries among seniors. Such accidents

not only threaten safety, but they also can compromise a person’s independence. Falls can cause broken bones, impaired mobility and even death.

The U.S. Centers for Disease Control and Prevention says every 13 seconds an older adult is treated in the emergency room for a fall. In addition, every 20 minutes an older adult dies from a fall. By following these guidelines, individuals can remain safe and upright.

· Get a vision check-up. A decrease in visual ability and perception can increase risk of falls. Impaired vision can cause people to trip over items they can’t see, miss steps or bump into obstacles.

· Know your medication side effects. Ask your doctor about the medications you are taking and whether they can contribute to dizziness or decreased balance. Medicines that affect blood pressure can lead to light-

headedness as well. · Begin a regimen of strength training. The

National Institutes of Health suggests strength exercises to keep muscles strong. Strength training also can impact the strength of bones.

· Engage in specific balance exercises. Balance exercises can improve stability. Balancing on one foot while standing for a period of time is one such exercise.

· Try tai chi. Look for tai chi classes at a gym or senior center. Tai chi is a form of movement training that can help strengthen the body.

· Be aware of posture. Try to maintain weight over the ankles. Do not lean too far forward or backward, which can cause you to topple over. Keep your feet in a wide stance while standing to improve stability.

· Don’t make quick movements. Always stand up and sit down slowly. Jarring motions may affect equilibrium.


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Orthodontic misconceptions continued... “If a child aged 7-9 does not receive braces

will it be costlier to perform orthodontic correction later?”

An early phase of braces in this area costs between $1200-3500. The cost of braces for a teen with all adult teeth in this region is about $5700. Is it more expensive to receive orthodontic treatment one time or twice? What will cost more is an untreated under bite (bottom front teeth overlapping the top front teeth) that later requires jaw surgery. A child with an under bite is most successfully treated before age eight and a half. Three percent of children with under bites will develop a skeletal imbalance and require jaw surgery later. Frequency of this patient in North American orthodontic offices is less than 2%. Expansion is recommended when posterior cross-bites are present. Expansion during the teens is as successful as when done at an earlier age. Expansion can be done at any age although after the late teens a surgical procedure is usually needed. Rarely will it cost more to have braces one time.

“Is it possible to grow a jaw with springs?”The May 2016 issue of the American Journal of

Orthodontics & Dentofacial Orthopedics published an article directly addressing this question and concluded that there is little effect on the mandible. 3M Unitek, the manufacturer of the Forsus spring states “The Forsus springs move teeth only and no research shows it moving bone in any significant way.”

Springs are very effective at correcting a bad bite by moving the teeth. The bone that supports the teeth, called alveolar bone, moves with the teeth as they move. This is not growing the jaw. The mandible does not grow in length in the area that supports the teeth but grows in length behind the molars and growth is programmed genetically.

Orthodontists are also called Dentofacial Orthopedists which refers to our ability to modify the relationship between the upper and lower jaws through head gear, expansion appliances, etc. An orthodontist can restrict the growth of either jaw and can improve the relationship between the jaws slightly but cannot lengthen a mandible. A mandible can only be lengthened surgically.

“Does Invisalign work?”Invisalign can move teeth in every direction. Virtually any

movement that braces can make Invisalign can also perform. Expansion can be performed with an appliance prior to Invisalign. Patients are being prepared for jaw surgery with Invisalign. Some orthodontists treat all of their patients with


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Invisalign. At least one orthodontist submitted a patient treated with Invisalign to the American Board of Orthodontics to successfully achieve board certification. The results achieved with Invisalign are like any technique: they depend upon experience, education, and dedication to high standards. Actually Invisalign works better for some people: those that need frequent MRI’s, musicians that play brass or woodwind instruments, those prone to cold sores with any irritation, and actors. Invisalign works and is preferred by an ever larger segment of society.

Do your homework. Ask your dentist what functional concerns they have about your child’s teeth. Ask your dentist as well as current and former employees of orthodontists about the orthodontist’s philosophy. Does the orthodontist see people as revenue and want to place braces on every person that walks through their office door or does the orthodontist want to provide whole person care and do what is best for the patient. Receiving orthodontic treatment should never be a stressful or pressured event that involves getting started immediately before you change your mind. If the evaluation appointment does not feel right or you have unanswered questions, seek another opinion.

David L. Wilkinson, DDS, MS and Wilkinson Orthodontics are located 3326 4th St. Suite 5 in Lewiston. Call them today at (208) 746-0479 or visit them online at www.wilkinsonortho.com.

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Documents

Health Beat, 2016