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The Chiropractic ApproachSpinal degeneration is a barometer of spinal health.

Yet we need not sit and passively await our spine’s

destruction. Chiropractic spinal adjustments can

decrease the rate of degenerative joint disease and

improve the chances of the joints, nerves, discs, and

other tissues remaining healthy and strong

throughout our lifetime. For more information on spinal health, contact us today!

Dr. Paul H. Barfield CHIROPRACTIC PHYSICIAN

1280 Julian R. Allsbrook Hwy. Roanoke Rapids, NC 27870

Call for Appointment (252) 537-2764

of acute sinusitis include:* Nasal congestion• Nasal discharge• Facial pain and pressure• Cough or congestion• Loss of smell• Fever• Bad breath• Dental pain• Fatigue

How Is Sinusitis Diagnosed?Doctors will typically ask for a full list ofsymptoms when attempting to diagnose theproblem. If the doctor suspects sinusitis, heor she may press the sinuses to feel for ten-derness and might also tap the individual'steeth to determine if the paranasal sinus isinflamed.There are also tests available to determine ifa person is suffering from sinusitis. Thesecan include studying the mucus culture, con-ducting a CT scan of the sinuses, allergytesting, nasal endoscopy, or even bloodwork.

How Is Sinusitis Treated?When a person is diagnosed with sinusitis,their treatment will depend on whether they

were diagnosed with acute or chronic sinusi-tis.For acute sinusitis patients, treatment can beas simple as taking a decongestant or inhal-ing steam. Nonprescription decongestantnasal drops or sprays have also been proveneffective at managing symptoms. However, ifsuch treatments are used beyond their rec-ommended use, congestion may actually in-crease. Nonprescription decongestants usu-ally recommend usage last no longer thanfive days, so if the conditions don't improve,cease taking them and consult your physi-cian. If the doctor prescribes antibiotics, 10to 14 days is the typical treatment schedule.Chronic sinusitis sufferers might be told tofind some warm, moist air. Inhaling steamfrom a pot of boiling water that's been re-moved from the heat might also help allevi-ate symptoms. In addition, a warm compresscan relieve pain in the nose and sinuses,while nonprescription nasal decongestants,when used in adherence with the recom-mended dosage, might also be effective. The best thing to keep in mind when suffer-ing from sinusitis is to be proactive if yoususpect you have it. Delaying treatment willonly extend the often painful and uncomfort-able symptoms.

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When the weather begins to warm up, many peo-ple start taking steps to trim their waistline andshed those extra pounds packed on throughoutthe winter. While this is common, it's just as com-mon for men and women to underestimate howmuch work they need to do to get healthy.A 2010 survey from Harris Interactive/HealthDayof more than 2,400 men and women over theage of 18 helped shed light on just how far offmany people are when assessing their ownhealth. In the survey, nearly one-third of all re-spondents from the "overweight" class felt theywere normal size, while 70 percent of those whowould be considered "obese" felt they weremerely overweight.Misconceptions about an individual's own healthis likely a reason for the ongoing overweight andobesity epidemic in the United States. If men andwomen don't believe there's a problem, then theydon't feel there's anything to address. However,the Centers for Disease Control and Preventionnote that 34 percent of adults age 20 and overwere obese in 2007-08, and an additional 34 per-cent were overweight (and not obese) during thattime period. Though this is certainly problematic, it's also notdifficult for motivated men and women to fix theproblem if they so desire. In addition to exercise,eating a more nutritious diet is one of the bestways to maintain a healthy weight. Oftentimes, ahealthy diet does not involve making a drasticoverhaul. Instead, many people find it's easierthan they expected.• Embrace bright fruits and vegetables. Densein nutrients and low in calories, fruits and vegeta-bles are an essential element to a healthy dietand can be enjoyed throughout the day. Andwhen it comes to fruits and vegetables, thebrighter the better. Brighter, deeper colored fruits

and vegetables typically have a high concentra-tion of antioxidants, vitamins and minerals.• Don't just go green. Fruits and vegetablescome in many different colors, and those colorseach provide their own distinct nutritional value.Many vegetables are green, and greens providea host of vitamins and minerals. Greens are of-ten loaded with calcium, iron, magnesium, potas-sium, and zinc as well as vitamins A, C, E, and K.Sweet vegetables, including corn, carrots andbeets, might not be as eye-catching as theirgreener counterparts, but these also provide agood source for vitamins and minerals whileadding some sweetness to a diet as well.Colorful fruits also provide a host of nutritionalvalue, including vitamins, fiber and antioxidants. • Include more wholegrains. Whole grains cannot only help combat exist-ing conditions like highcholesterol, but they canalso protect men andwomen from a host of oth-er issues. Those issues in-clude cardiovascular dis-ease, stroke and evensome cancers. What'smore, because they'rehigh in fiber, whole grainsmake men and womenfeel more full without eat-ing as much, which canhelp discourage overeat-ing. Easy ways to includemore whole grains in yourdaily diet include replacingwhite bread with wholegrain bread, trading re-fined pastas for whole wheat

alternativesand passing onwhite rice in favorof brown rice. None of these adjustments arevery difficult, but they can pay significant divi-dends.• Don't abandon snacks. Quitting snacks coldturkey will likely result in overeating. And snacksaren't the problem; it's what men and womenchoose to snack on that's the true culprit. Whenchoosing snacks, select foods that make up forany lost nutrients. For instance, if you have nothad enough protein, choose a healthy, protein-rich snack like mixed nuts or peanut butter to getyour daily recommended protein. Instead ofchoosing a low-calorie snack like pretzels, find a

Choosing healthy snacks, such as apple slices, is one wayto make a diet more nutritious.

Easy Means To aMore Nutritious Diet

nity.”O’Connor said a heightened awareness is rec-

ommended for those in their 50s, not becausecolon cancer chances increases, but the develop-ment of colon polyps increases.

The “overwhelming majority” of colon cancercomes from polyps, O’Connor said.

Not all polyps are bad — less than half lead tocancer.

“If you can identify and remove polyps at thatpoint early in the scheme of things, you can thusprevent subsequent development of potentialcolon cancer,” O’Connor said. “That way we reallyare able to use the phrase ‘cancer prevention,’ asopposed to ‘early detection.’ I would much rathernever have to deal with a cancer. If I can tell folks

‘We fished out a little polyp in there,’ that is great.They never have to know what might have been.”

For the liver and other organ systems, O’Connorsaid those in the Roanoke Valley should not waitfor a certain age to become health conscious.

“Folks need to be ongoing and very cognizant oftaking care of themselves,” he said. “That gener-ally revolves around diet and making sure we fuelthat machinery properly with good, high-fiber foodson an ongoing basis throughout the course of ourlifetime.”

O’Connor sees his practice and the opening ofthe Digestive Health Center as a “wonderful oppor-tunity” to assist patients and physicians in the com-munity by helping provide ongoinggastroenterological and liver services for those

Here the new Digestive Health Center staff readies the procedure area. Pictured are Shantea Connell, RN, manager of the Center, foreground, DarleneWolgemuth, RN, left, and Laura Dickens, RN. All are from Roanoke Rapids.

Shantea Connell, manager of thenew Digestive Health Center at Halifax Regional Medical Center,shows where the hang to dry in anew cubbard-type container whichwas part of the digestive center’s rennovations.

ABOUT THE DOCTORRory V. O’Connor, MD, a board certified gastroen-terologist, recently opened his office on the Hali-fax Regional Medical Center campus.As a gastroenterologist, O’Connor is a physicianwith training and experience in the managementof diseases of the gastrointestinal tract. O’Con-nor’s practice will cover the full range of hepatol-ogy, diseases of the liver.He earned his medical degree from the Universityof California, San Francisco, and spent three yearsas an intern and resident at Wadsworth VA/UCLAMedical Centers in Los Angeles.O’Connor continued his professional trainingthrough a Fellowship at the University of Califor-nia, San Diego. He joined a medical practice in Cal-ifornia and spent 13 years there before moving toHawaii, where he continued to practice. “While in Hawaii, I was the endoscopy director atour hospital, which is virtually the same size asHalifax Regional. Likewise, our community onMaui is similar in size to the community served byHalifax Regional,” he said.O’Connor will work closely with the staff of the Di-gestive Health Center, where he will perform a fullrange of endoscopic procedures.“My wife and I are ‘empty nesters’ with our chil-dren either in college or graduates, so we are mov-ing back to the mainland to be closer to them asthey go forward in their lives,” he said. “We are at-tracted to the Roanoke Rapids area by the people.The community is wonderfully welcoming andgenuine.”O’Connor and his wife, Daren, have been married26 years. They have three children.His office is located at Eastern Carolina Gastroenterology, is open from 8 a.m. to 5 p.m.Monday through Friday and is located in Building 5 of the medical plaza.Call 252-535-1800 for more information.

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Guardian Care of Guardian Care of Roanoke Rapids Roanoke Rapids “Professional Care with Personal Concern” “Professional Care with Personal Concern”

305 East 14 th Street • Roanoke Rapids

W E ARE VERY PROUD OF OUR T HERAPY D EPARTMENT O FFERING : • Physical Therapy • Occupational Therapy • Speech Therapy

Chosen Best “Skilled Nursing Facility” in the Roanoke Valley

(252) 537-6181

Our devoted staff works intensively with their

patients so they may return home.

Our RNs offer 24/7 care for patients • Medicaid • Medicare Certified

venient to finish a dish or dress a salad with a smidgen of heart-healthy olive oil. Use the finest and most flavorful extra virgin oliveoil you can find so that the smallest amount can deliver amazing fla-vor to your food.• Zester/Grater — Topping pasta, grilled or steamed vegetables,salads, scrambled eggs and other dishes with cheese can behealthy with this handy gadget, which grates cheese extra finely soyou consume less than it looks. They’re also terrific for grating cit-rus peel to give many dishes zestful taste with virtually zero calo-ries.• Light coconut milk — A staple in many Asian and Caribbeancuisines, and the foundation of a delicious chicken, vegetable, fishor lamb curry, regular coconut milk is sky-high in fat, but you canfind cans of light coconut milk at your supermarket or gourmet foodstore. It’s a great way to jazz up a side dish of rice.• Whole wheat pastry flour — More nutritious than white flour, butnot as heavy tasting as whole-wheat flour, this is a great choicewhen you’re making pancakes, muffins and quick breads. You canalso use fiber-rich but light textured oat flour by grinding old-fash-ioned oats very finely in a food processor.• Herbs and spices — They have virtually no calories and nearlylimitless possibilities in making a healthy dish taste decadent. If youdon’t feel confident combining spices, check out the growing as-sortment of delicious spice blends available in the supermarket.Learn a few basics about using fresh herbs so you get the most ofthese perishable ingredients. Sturdier herbs like rosemary andthyme can easily be added to foods early in the cooking process toimpart their flavors. Save the more delicate herbs like fresh parsley,dill and basil for the very end of the cooking process, or as a gar-

texture. It may be a good idea to offer a variety of new foods togeth-er with something he already enjoys eating.It’s also common for kids to only eat one type of food over and overagain. Don’t worry that the child is not getting enough nutrition.Chances are he will grow out of this stage and soon enjoy a varietyof foods.Threats or punishments to eat will only serve to cause a poor rela-tionship with food, advise childhood experts. Also, don’t bribe a childto eat with the reward of a snack or dessert later on. This sets a poorexample of eating and could lead to behavioral problems.Many children develop finicky eating habits. However, as long as ayoungster is growing regularly and has plenty of energy for daily ac-tivities, there’s a good chance that the foods being eaten are not in-terfering with health.

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Cold and flu season still lingers, and for the par-ents of the world and the Roanoke Valley, thismeans the annual challenge of keeping kidshealthy through a season that’s often as haz-ardous as it is hectic.While there’s no way parents can guaranteetheir kids won’t succumb to the occasional coldthis winter, there are steps parents can take tohelp lessen kids’ risk. Grapple brand apples of-fers the following tips to par-

e n t s

hoping to keep their kids healthythroughout the long winter ahead.• Encourage exercise. Like theiradult counterparts, kids tend tolive a much more sedentarylifestyle once winter begins. Cold-er temperatures outside and lessavailable hours of sunlight make itdifficult to spend quality time out-

doors. However, when the weather per-mits, parents should encourage kids

to spend at least 30 minutesexercising outdoors duringthe winter. Doing so helpsboost immunity and, con-trary to popular belief, the

cold weather does not causecold or flu. Instead, sitting in-

doors and facing increasedexposure to infected adults

and fellow kids is often the culpritwhen cold and flu is spread.

• Choose healthy snacks. Parentsshould provide kids with healthier fare

that is low in calories but still packs a tasty,nutritive punch. Eating a healthy snack, be it in

the school cafeteria or at home after school,helps keep kids’ minds sharp and their energy

up, a struggle many people, adults and childrenalike, must deal with throughout the wintermonths.• Emphasize washing hands. Aside from a vac-cine, perhaps nothing is more effective at fend-ing off cold and flu than washing hands. Whilemany adults instinctively wash their hands whenthey use the restroom or arrive home, kids aremuch less likely to do so. When emphasizing theimportance of washing hands, illustrate the prop-er way to do so, which includes washing withsoap and water for at least 15 to 20 seconds, en-suring all parts of the hand, and especially thoselike the fingertips which regularly come in con-tact with germs, are adequately cleaned.• Monitor kids’ daily diets. Kids who get too lit-tle vitamins and minerals are open to a host ofpotential problems, both in the immediate futureas well as later in life. Soft bones, poor muscle

Packing a flavorful punch, apples make for a healthyand filling snack alternative for kids.

With school, sports, friends and hobbies, today’stweens lead busy and active lives, and sometimesthey don’t take the time — or know — to practice goodhygiene. While discussing proper hygiene with yourtween can be difficult, it is possible to address the top-ic without making him or her feel uncomfortable orself-conscious. One approach parents can take is toappeal to your tweens’ growing maturity by making itclear that these self-care tasks are their responsibility.Giving your tween the respect and encouragement tomake their own choices in these transitional years canhelp them develop healthy habits for life.To help empower your tween to take better care oftheir hygiene, parents can follow these tips:

• Make it Fun: Thetween years are allabout finding a uniquesense of style. This alsoapplies to cosmeticsand accessories. Allowyour tween to choosetheir shampoos, soaps and oral care products. Thiswill encourage them to take interest in their hygienewithout you having to ask.• Brace Face: Tooth brushing can be a struggle at thisage. Your child may go in the bathroom for 30 secondsand declare that he or she has brushed. Kids shouldknow that good oral care is just as important as taking

a shower, especially if yourchild has braces. Make theprocess a little easier andensure they are brushingfor the proper amount oftime by keeping a twominute timer in the bath-room. By supplying yourtween with products in theflavors and cool designsthey will like, they mighteven forget they are doingsomething healthy andthose two minutes will fly!

• Oral Health: An important issue particularly for kidsin their adolescent years. Tooth decay is still recog-nized as the most common chronic disease affectingchildren in the United States. According to the Ameri-can Academy of Pediatrics, 51 million hours of schoolare lost each year due to dental-related illness1, saidDr. Jennifer Salzer, orthodontist, dentist and mother ofa tween. “Not only can poor oral hygiene affect thehealth and well-being of a child, but also it plays a rolein self-esteem.”• Under Armor: Puberty is the first time adolescentshave to deal with body odor. Help your tween under-stand how to control odors by explaining the differ-ence between deodorant, which controls bacteriawhile adding fragrance, and antiperspirant, whichstops or limits sweating. Remind your tween that bothdeodorant and antiperspirant will help if they put it onbefore they start sweating, not after.• Skincare 101: Changing hormones typically bringabout oilier skin, especially on the nose and forehead.Teach your tween to wash their face once or twice a

day with a cleanserand discourage themfrom picking, as thiscauses inflammationand scarring.• Lead by Example:Whether they admitit or not, your tweennotices your habits.Set an example byshowing that ahealthy hygiene rou-tine is important toyou too.

Sports are a great way topoint your child in theright direction for life

Encouraginggood hygienehabits for tweens

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function and even heart disease are among thepotential side effects kids with poor diets mightbe susceptible to later in life.When watching what kids eat, parents should en-sure their kids are getting enough vitamin D, vita-min C and enough fiber. As any health-consciousparent knows, getting kids to eat enough fibercan be very difficult. But fiber helps adults fightoff type 2 diabetes and high cholesterol, andmight do the same for kids. What’s more, fiberhelps kids feel more full, which can be an espe-cially valuable asset in fighting off overweightand obesity.

For more nutritional information, visit

www.fruitsandveggies-morematters.org.

There are many conditions that may interrupt sleep orcontribute to insomnia. However, frequent nighttimeurination may be one of the foremost culprits con-tributing to many older individuals' interrupted sleepand daytime sleepiness.INTRODUCTION TO NOCTURIAFrequent nighttime urination, also called nocturia, is acommon cause of sleep loss, according to the Nation-al Sleep Foundation. Nearly 65 percent of older indi-viduals (ages 55 to 84) often report this disturbanceat least a few nights per week. Although many seniorsexperience nocturia, it can occur at any age.A person who cannot go 6 to 8 hours during the nightwithout rising to use the bathroom is said to have noc-turia. Frequent urination is also used to describe hav-ing to rise to visit the bathroom several times duringthe night for more than two days during the week.Nocturia is generally the result of an underlying med-ical condition. It can also be connected back to med-ications one is taking or be a side effect of certainlifestyle habits.Here are some of the common causes of nocturia:• Drinking too much of a beverage before bed.• Consuming alcohol, caffeinated beverages or teaand other diuretics that can increase urine output.• Fluid redistribution when a person is lying down to

sleep.• Certain medical conditions, including: Congestiveheart failure, diabetes mellitus, heart disease, dia-betes insipidus, high blood pressure and vascular dis-ease, among others.TREATING FREQUENT NIGHTTIME URINATIONA doctor or specialist may offer strategies for helpingwith nocturia. First, an assessment of habits andmedical conditions can offer clues into the reasonsbehind the frequent urination. An answer simply maybe a reduction in fluids at night or a change in diet.Individuals who find a medical condition is at the rootof nocturia can try different procedures to correct theproblem. One of the less-invasive solutions includehomeopathic options, such as herbal supplements.Based on Traditional Chinese Medicine, these sup-plements are comprised of a proprietary blend ofherbs and other ingredients that work in concert toprovide overall bodily health. Instead of simply target-ing one issue at a time, the supplements take a holis-tic approach to the body and work on the fundamen-tal causes of seemingly separate issues. CREATING A JOURNALDocumenting cases of nocturia and when urinary fre-quency is at its worst can help experts develop atreatment plan. It is also helpful to answer a few ques-

tions to better advise adoctor.• When did symptomsbegin?• Is there an increase inthe amount of urine?• How often are bath-room visits made?• Have there been anychanges in your diet?• How often do youdrink beverages thatcontain caffeine or alco-hol?• Have you had a recentbladder infection?• Are there any changesin the color of your

urine?• Are you pregnant?• What medications are you taking?Nocturia is the frequent need to visit the bathroom atnight. It is not to be confused with bedwetting or leak-age of urine. This condition can adversely affect thehealth of individuals by causing broken sleep andsubsequent daytime drowsiness and irritability. Seek-ing a treatment option quickly can put people on theroad to a more restful night.

Frequent urination oftenresponsible for lost sleep

The road to a better night’s sleep may involve taking steps to treat frequent nighttime urination.

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nlike their parents, today’s kids often forgo sandlot baseball or games of tag for much

more sedentary fare like videogames or surfing the Internet. Whilevideo games and Internet accessaren’t lacking in value, many parentswould prefer their kids be more active.Though it can be difficult to get kids offthe couch, there are ways parents canhelp their kids live and embrace amore active lifestyle, which can havebenefits both now and down the road.• Make it a team effort. Parents whoare concerned their kids aren’t gettingenough daily exercise should askthemselves if they're getting enoughexercise themselves. Kids aren’t theonly ones who need daily exercise. Agood way to encourage kids is to jointhem. Make daily physical activity ateam effort. Kids don’t have to joinMom and Dad at the gym. Instead, gofor a nightly walk after dinner, or maketime to play catch in the yard. Kids of-ten take cues from their parents even iftheir parents aren’t aware. Parentswho exercise every day are muchmore likely to have kids who exerciseevery day as well. Set a positive exam-ple for kids and include them in yourown fitness routine whenever the op-portunity arises.• Minimize television time. The Amer-ican Academy of Pediatrics recom-mends older kids watch no more thantwo hours of television per day. But asany parent knows, most kids averagemuch more than two hours of televisionper day. To decrease that tube time,parents can take televisions out of theirkids’ bedrooms, instead putting televi-sions only in the common rooms whichwill also allow parents to more closely

monitor what their kids arewatching.• Encourage extracurricularactivities. While parents mightfind it hard to believe, today’skids, even with all the video gamesand additional gadgets, still get bored.Boredom might be contributing tosedentary lifestyles. To combat bore-dom, parents should encourage ex-tracurricular activities that get kids offthe couch. Whether it’s participating inteam sports, joining the local or schooltheater program or even getting a job,parents should encourage kids to domore after school than come home andturn on the television or play videogames.• Emphasize activity instead of exer-cise. Many adults associate exercisewith going to the gym or running on thetreadmill, both of which are tough toget excited about. Kids might be equal-ly indifferent and less enthusiasticabout exercise. Instead of emphasiz-ing exercise, encourage kids to be ac-tive. Being active doesn’t have to entailplaying a sport or doing any calisthen-ics. Instead, an active lifestyle is onethat’s not spent idling the hours awaylounging. Encourage kids to get out-doors and pursue interests other thanvideo games or television shows.• Express interest in kids’ activities.Parents should express interest in theirkids’ activities. If kids like to fish, askhow they fared after their most recenttrip to the neighborhood fishing hole.When parents express an interest intheir kids’ activities, kids are more like-ly to embrace those activities, some-thing that’s especially beneficial if theactivities in question are ones that getkids off the couch.

Encouraging kidsto live a more active lifestyle

With childhood obesity epidemicson the rise, many parents andhealthcare providers are concernedabout the dietary habits of children.However, many parents to toddlersor even school-aged children maywonder if their children are eatingenough.Children often go through periods offinicky eating or disinterest in food.It is not uncommon to have a childwho eats a wide variety of foodswhen he is younger only to dislikethe same foods a year or two later.Mostdoc-tors

say that if a child is growing and ac-tive, chances are that he is healthyand getting enough food. If the op-posite is true, there may be somecause for concern. Parents shouldconsult the child’s pediatrician ifeating habits seem to be compro-mising their child’s growth or energylevels.There are estimates that a youngchild should eat about a tablespoonof food for each year of the child’sage. Therefore, a 3-year-old shouldbe getting at least 3 tablespoons offood. If the child is interested in

more food, certainly offer it. If hepushes food away after eating,

don’t force more on him.Most children should have 3meals and 2 snacks per day.Toddlers may not eatenough in one meal to re-main full until the next meal.Small, healthy snacks ofvegetables, whole-graincrackers or low-fat dairyproducts can help take theedge off of hunger.Health experts say that it can

take several introductions to anew food before the child be-

comes accustomed to its taste and

Is my childeatingenough?

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Looking for innovative ways to make your goal of get-ting healthier? Try sprucing up your kitchen so thatyou’re inspired to lighten up your cooking and eatinghabits.Now is the time to prepare — mentally and physical-ly — for the return of warm weather, lighter clothingand hopefully a lighter and healthier you. Survey yourkitchen — including pantry, refrigerator and freezer —and weed out the stuff that doesn’t lead to “clean” eat-ing. What should be discarded can be replaced with“lighter style” equipment, tools, pantry basics and in-gredients that will help you cook yourself healthy andslim without sacrificing pleasure or convenience.

Healthy kitchen “worst offenders”Below is a list of culinary products and foods thathave no place in a healthy kitchen. If they’re lurking inyour cabinets and shelves, send them packing — or

at least hide them in out of the way places until youneed them for very special occasions:• Deep fat fryer — Fried foods are obviously high infat, and with the right technique and equipment, youcan easily “faux fry” potatoes, chicken, tortillas andmore, using your oven.• Popcorn poppers requiring oil — Look for air-pop-pers or choose low-calorie microwaveable popcornto make bowls of this naturally wholesome snack.• Waffle irons — Though many are “non-stick,” sometype of fat is required to keep the waffle from sticking,whereas pancakes can easily be made in a qualitynonstick pan without added fat.• Chocolate fountain — Once in a while, a little choco-late indulgence is fine, but this novelty appliance cre-ates a “mountain” of melted chocolate, doesn’t pro-vide good portion control.• Granola — Sounds healthy, yet the majority of

brands are extremely high infat and calories. It’s also veryeasy to overestimate portionsand end up consuming two orthree times the recommendedserving.• Blended fruit juices — Savecalories and enjoy the com-plete nutritional benefits offresh fruits like oranges, pears,apples and grapefruits by eat-ing them whole.• Full-fat dairy products — Sta-ples like milk, cheese, butter,yogurt and treats like ice creamand frozen yogurt, should al-ways be either skim, part-skimor reduced fat. Look for light

butter and 75 percent reducedfat cheddar cheese.• Full-fat mayonnaise — Re-

duced calorie and light versions of this popular andversatile condiment are readily available now. Formu-lations have been greatly improved, so there’s no ex-cuse to keep the old-style, high-fat jar of mayo in thefridge or pantry.

Healthy kitchen “must-haves”Now that the worst offenders are out of sight, replen-ish kitchen supplies with healthier choices, such as:• Good quality nonstick cookware — Healthy cookinghabits begin with an investment in durable pots andpans that heat quickly and evenly, and provide a long-lasting nonstick surface that allows you to cook yourfavorite foods without adding butter or oil. • Good quality nonstick bakeware — Even if you’reavoiding baking desserts, nonstick cookie pans, jellyroll pans and loaf pans are terrific for making healthysavory dishes like “faux-fried” chicken, meatballs,baked French fries, turkey meatloaf and more.Durable nonstick bakeware lets you bake and roastsweet and savory foods without greasing the pans.Look for heavy weight nonstick bakeware that won’twarp or bend in the oven. • Kitchen scale — Learning the correct size of por-tions can be very tricky. Your idea of a four-ounceserving of steak may actually be 8 ounces, but youwon’t know for sure unless you weigh it from time totime to keep yourself in check.• Oil mister — This tool makes it super easy and con-

Spruce up yourkitchen for healthy cooking

The human body needs exercise to operate atfull capacity. Exercise is important at anyage, but can be particularly beneficial for in-dividuals in their golden years. The key isfinding exercises that are both safe and effec-tive.

BENEFITS OF EXERCISE

The Centers for Disease Control and Preventionreport that 28 to 44 percent of seniors ages 65 to75 are inactive, meaning they don't get enoughdaily exercise for optimal health. Studies indicatethat there are many reasons that seniors shouldengage in regular exercise.• It can help stave off illness and chronic condi-tions by keeping the immune system healthy.• It paves the way for better sleep, includingfalling asleep easier and sleeping more deeply.• Exercise releases natural endorphins, whichhelp a person feel good about him or herself andcan boost mood.

• Regular exercise canpromote weight loss,especially when donein conjunction with ahealthy diet.• Improved muscle tonecan take pressure off ofjoints and help with mo-bility.• Research indicates that exercise can boostbrain function and keep dementia at bay.• When participating in social exercise, seniorsrealize companionship and stress relief.• Exercise can keep systems of the body incheck, reducing constipation and helping circula-tory issues.

ENGAGING IN THE RIGHT EXERCISES

While it may have been the norm to do multiple,rigorous repetitions of exercises during one'syouth, older adults should employ different

strategies. Certain exercises arebetter than others and can help re-duce the risk of injury.Before starting any type of exer-cise regimen, seniors should talkwith a physician about the prosand cons of certain activities. Thedoctor may be able to provideguidance as to which activities arebetter for specific conditions a per-son has. For example, an individ-ual with arthritis may want to seeklow-impact workouts, such as wa-ter aerobics.Once a doctor gives the go-ahead,here are some exercises many50+ people can try.

• Walking: Walking remains one of the best exer-cises for people of any age. The pace and resist-ance can be set by each individual by walkingfaster or slower, uphill or downhill. Adding lightweights can make the workout even more effec-tive. Walking is also easier on the legs and kneesthan jogging, but can be just as effective a car-diovascular workout.• Leg extensions: Repetitions of leg extensionsstretch the muscles of the legs and flex the kneejoint. This can promote longevity of the kneesand keep knee replacements at bay.• Swimming: Enrolling in a local gym or YMCAthat has a pool can be a boon to seniors. Swim-ming is a low-impact workout that targets mostareas of the body as well as providing a cardio-vascular workout. Plus, since swimming can berelaxing and enjoyable, it's an exercise that manypeople don't mind doing.• Strength training: Moderate weight lifting cankeep muscles strong and promote a healthy me-tabolism, considering muscle burns more calo-ries than fat.• Endurance exercise: Just about any activity thatgets the heart rate up for an extended period oftime is good for the body. This can be rakingleaves, mowing the lawn, walking, bicycling,playing a game of catch, etc. Be sure the doctorcleans any such activities beforehand.

BEST EXERCISESFOR THE OVER-50 CROWD

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O’Connor, a board certified gastroenterologist,opened his office Feb. 22. The Digestive HealthCenter opens Monday.

Shantea Connell, registered nurse and manager ofthe new Digestive Health Center, said withO’Connor’s addition, a complete care effort has beenachieved.

“He will not just be doing procedures here in ourhospital under theDigestive HealthCenter, but he is alsobringing patients hereto manage their dis-ease processes, givethem IV antibiotics orwhatever medicationthey need to controltheir symptoms,depending on whattheir manifestationsare,” Connell said.

“(Dr. O’Connor) is veryeasy to talk to and loves to teach. Not only will it begood for the community and trying to help our patientsdeal with their disease processes, but he will be goodfor the nurses here at the hospital as far as trainingand learning new things.”

Connell, whohas worked atHalifax Regionalsince 1993, saidcolon cancer isprevalent in theValley.

Anybody 50 andolder is encour-aged to have acolon screening.

O’Connor saidcoupling his prac-tice with the diges-tive center createsa collaborativeapproach tohealth care.

“You want tohave everyoneinvolved and on thesame page,” he said.“When I say collabo-rative, everybody is actively participating — me withthe patient, with their physician, with our staff at theDigestive Health Center. Everybody is workingtogether. We’re kind of breaking out of what I term a

silo mentality, where this is my little world and I am notparticipating in the global health care delivery.(Collaborative care) helps, not just expand, deepenthe level of health care delivery to folks in the commu-

Stephen HemeltThe Daily Herald Managing Editor

New level of care for Valley patients

Digestive HealthCenter opens

The launch of Halifax Regional Medical Center’s new Digestive Health Center and the location ofDr. Rory V. O’Connor on the hospital’s campus is providing the Roanoke Valley with a new level ofcolon, liver and gastroenterological care.

Roughly 37 million Americans sufferfrom at least one episode of sinusitiseach year. An inflammation, orswelling of the tissue lining the sinus-es, sinusitis can prove very difficult tolive with. Healthy sinuses are normal-ly filled with air, but when a person issuffering from sinusitis, their sinusesbecome blocked and filled with fluidand germs, potentially leading to in-fection. To avoid succumbing to si-nusitis this year, learn as much aboutthe condition as possible so it can beproperly diagnosed early on and limitits potentially painful effects.

Are There Different Types of Sinusitis?It's easy to overlook sinusitis becausemany people mistakenly assume si-nusitis is purely a chronic condition.However, sinusitis isn't always chron-ic.• Acute sinusitis: Acute sinusitis ischaracterized by a sudden onset ofcold-like symptoms that don't goaway after 7 to 10 days. Symptomscan include runny nose, congestionand facial pain that lasts 4 weeks orless.

• Subacute sinusitis: Symptoms willlast 4 to 8 weeks.• Chronic sinusitis: When sinus in-flammation lasts 8 weeks or more,the condition is considered chronic.

Are Some People More Susceptible to Sinusitis?Certain people are more likely to suf-fer from sinusitis than others. Thosepeople include:• People with structural differences,including a deviated septum, that nar-row the drainage ducts.• People who suffer from allergicrhinitis, which causes the swelling ofthe lining of the nose.• People with nasal polyps, or smallgrowths in the lining of the nose.• People whose nasal mucous mem-brane swells as from a common cold.

What Indicates Acute Sinusitis?Because it's common to mistake about of acute sinusitis with the com-mon cold, men and women shouldlearn about acute sinusitis to help de-termine if what they or their childrenare suffering through is sinusitis orjust a common cold. The symptoms

Each and every year, when the temperatures hover aroundor below freezing, scores of men, women and children reachfor the tissue box to overcome what's typically assumed to be the common cold. But that common cold might actually be something much different.

Pictured is the new, left, versus old, right, Digestive Health Center atHalifax Regional Medical Center. Staff at the rennovated Center say theyare very excited to officially open Monday.

DR. RORY V. O’CONNOR

Sinusitis Might Be to Blamefor Congestion, Discomfort

Shantea Connell, manager of thenew Digestive Health Center at Halifax Regional Medical Center,points out the gastroenterologicalsystem as she talks about how theCenter can now help patients withmore than just procedures that maybe needed for treatment.

Photos by: Kris Smith | The Daily HeraldPhotos by: Kris Smith | The Daily Herald