health magazine - april
DESCRIPTION
This Month's Health Magazine from The Southern IllinoisanTRANSCRIPT
Vol. 5, No. 7April 21, 2010
2 n Th e Southern HEALTH Magazine n April 21, 2010
710 N. Illinois Ave.Carbondale, Illinois 62901
618-529-5454 • 800-228-0429fax 618-529-3774
www.thesouthern.com/health
PublisherBob Williams
Executive EditorGary Metro
EditorCara Recine
618-351-5075 • [email protected]
Advertising DirectorAbby Hatfi eld
618-351-5024 • abby.hatfi [email protected]
MarketingBrian Flath
618-351-5027 • brian.fl [email protected]
Art Direction/Design/ProductionRhonda M. Ethridge
Circulation/Database Marketing CoordinatorKathy Kelton618-351-5049
Online CoordinatorJ. C. Dart
The Southern Health Magazine is a monthly publication of The Southern Illinoisan. Contact us via mail at 710 N. Illinois Ave., Carbondale, IL 62901, or at PO Box 2108, Carbondale, IL 62902. Copyright 2008 by The Southern Illinoisan. The Southern Illinoisan (USPS 258-980) is owned by Lee Enterprises, Inc. of Davenport, Iowa. All rights reserved. For more information call 618-529-5454 or 618-997-3356, or visit us online.
APRIL 21, 2010APRIL 21, 2010APRIL 21, 2010In This Issue
Put a spring in your step
Health News 3
Upcoming Events 4
Kids’ Health 5
Meeting well 8
Pet Health 9
Senior Health 9
His Health 10
Her Health 11EVER
Y ISS
UEEv
ery Is
sue
6Walking for fi tness and health is easier and more fun than you might think
Welcome! Many companies, large and small, are off ering incentives
to their employees that the employers hope will help workers make better choices for healthier lives. it just makes sense. The healthier we are, the less it costs everyone – including us! one of the easiest things companies and employers can do is to ensure there are healthy food choices on the job.
everyone knows how diffi cult it can be to stick to a good nutrition plan. and when you walk into a meeting, say, mid-morning when your stomach is asking for a healthy snack, and you see doughnuts, cheese danish, brownies and sugar-laden bagels, it becomes even more diffi cult. so, if you’re responsible for setting out the snacks for your work meetings or are helping to decide what goes in the vending machines, we’ve got ways to make it easier on you and healthier for everyone. see the story by Jodi Hawkins on Page 8.
The benefi ts of walking aren’t new, but it might be a good time to take another look at it. it is spring and a great time to “Put a spring in your step – and your life.” The best news is that even a little bit, just a few minutes to start, has many immediate and positive eff ects on health and well-being. we were inspired by the american Heart association’s new program, start!walking, which is being coordinated locally by kris sherrill of southern illinois Healthcare. april 7 was national start!walking day, and we decided it was a great time to review just how easy it is and how much fun you can have, especially on paths that have been designed start!walking paths around southern illinois. The story begins on Page 6.
and because it is spring, that means many of us are moving outdoors, armed with ladders, rakes, heavy bags and sharp objects. stay aware and stay safe; you’ll want to be here and healthy when your eff orts start paying off in a big way.
– Cara recine
Comments and suggestions? We look forward to hearing from you.
Send an e-mail to [email protected] the latest health and � tness news, pick up Tuesday’s southern illinoisan for Mind & Body news. Check out www.thesouthern.com/lifestyles for more features.
Metro
recine
INDE
X OF
Adver
tisers
COVE
R ST
ORY
Cove
r St
ory
Carterville Chiropractic Center________ 5www.chirorehabplus.com • 618-985-9555
Dr. Daniel Brown _________________ 3618-988-6034
Family Foot & Ankle Center __________ 5618-942-3334
Heritage Woods of Benton __________ 6618-439-9431
Heritage Woods of Mount Vernon ____ 10618-532-4590
Hughes Dental Arts Centre __________ 6www.southernilsmilecenter.com • 618-993-3100
Jackson County Health Department ____ 10877-745-1424
Lavender Ridge _________________ 10618-242-4050
Prairie Living at Chautauqua _________ 5618-351-7955
Rehab & Care of Jackson County _______ 3618-684-2136
Shawnee Christian Nursing Center _____ 9618-942-7391
Shawnee Trails Wilderness Outfi tters ___ 9618-529-2313
Southern Illinois Healthcare ________ 12www.sih.net
Southern Illinois Psychiatry __________ 7www.southernillinoispsychiatry.com • 618-998-0888
The Olde Homestead ______________ 11www.theoldehomestead.net • 618-246-1055
Total Health Chiropractic __________ 11www.herrinchiro.com • 618-988-9830
Window World __________________ 11www.seniorsafe.com • 618-533-5250
April 21, 2010 n Th e Southern HEALTH Magazine n 3
Getting around may be getting harder for those in middle age
Middle-aged men and women are having a tougher time moving around, according to a new study that saw a boost in mobility-related problems among people 50 to 64 years old.
The study, published in the April issue of the journal Health Affairs, looked at mobility-related disability trends among those taking part in the 1997-2007 National Health Interview Survey. The number of people reporting diffi culty with physical functions didn’t change much, but diffi culty with certain functions saw an uptick over the 11 years: stooping, bending and kneeling; standing for two hours; walking a quarter mile; and climbing 10 steps without resting. More than 40 percent of people surveyed said that because of a health problem they had trouble with at least one of nine physical functions.
From 2005 to 2007, the most common reasons for needing help were arthritis; rheumatism; back or neck problems; diabetes; and depression, anxiety or emotional problems. Those who reported these problems were more apt to say the disorders started at age 30 to 49.
“This is a disappointing trend with potentially far-reaching and long-term negative consequences,” said Richard Suzman in a news release. Suzman, director of the Division of Behavioral and Social Research at the National Institute on Aging, which funded the study, added: “If people have such diffi culties in middle age, how can we expect that this age group — today’s baby boomers — will be able to take care of itself with advancing age? ”
— MedlinePlus
Device to change blood clot care after joint replacement
A mobile compression device is as effective as medication at preventing the formation of blood clots after hip replacement surgery but provides greater patient safety, according to a study in the March issue of the Journal of Bone & Joint Surgery.
“This device is as useful as blood thinners for the reduction of blood clots after hip replacement and it’s superior in safety,” said Douglas E. Padgett, M.D., chief of Adult Reconstruction and Joint Replacement at Hospital for Special Surgery, one of the investigators and fi nal author.
“This has the potential to change the paradigm as to how we prevent blood clots after hip replacement. The effi cacy is the same, the safety is markedly better and the cost is comparable. This essentially raises the specter of ‘can we use mechanical agents in lieu of the pharmacologic agents to prevent blood clots.’”
Roughly 30 percent to 50 percent of patients undergoing joint replacement surgery, either hip or knee replacement, will develop thromboembolic disease unless they receive preventive care.
In people with this condition, blood clots form in veins; if a clot breaks away, it can travel to the lungs causing pulmonary embolism and death.
For preventive care, doctors have the choice of using blood thinners or a compression device that wraps around the leg and pumps the leg to maintain normal blood fl ow.
— National Institutes of Health
healthnews
• Diabetes• Heel Spurs• Nail Fungus• Bunions
• Corns & Calluses• Ingrown Nails• Warts• Hammer Toes
• Dr. Daniel R. Brown • Dr. David Dickinson
Southern Illinois Podiatry
Let us help put an end to yourpainful foot problems
Actress Teri Garr hosts new video for MS patients
Movie star and comedian Teri Garr is the host of the American Academy of Neurology Foundation’s newest patient education video and guidebook, Living Well: A Guide to Managing Multiple Sclerosis for Patients and Families. The video and guidebook are aimed at answering important questions for newly diagnosed multiple sclerosis (MS) patients and their caregivers and can be viewed for free at www.aan.com/patients. A DVD and printed booklet can be ordered from www.aan.com/patients as well.
Garr, a longtime fi lm and TV star, has appeared in “Close Encounters of the Third Kind,” “Tootsie” and guest spots on the comedy “Friends.” She was featured in the inaugural issue of Neurology Now® magazine, where she detailed her diagnosis and how she lives with MS. Garr is also a staunch MS patient advocate in her roles as a national ambassador for the National Multiple Sclerosis Society and chair for the Society’s Women On the Move program.
— American Academy of Neurology
4 n Th e Southern HEALTH Magazine n April 21, 2010
upcomingevents
For a good causeAmerican Red Cross blood drivesApril 15: 3:30 a.m.-7:30 p.m., Giant City school, CarbondaleApril 16: 1-7 p.m., knights of Columbus, MarionApril 16: 2-6 p.m., stonefort High school, Carrier MillsApril 17: 1-5 p.m., Lake of egypt Fire Protection district, Lake of egyptApril 19: 2-6 p.m., Christian Fellowship school, du QuoinApril 19: 3-7 p.m., Casey Middle school, Mount vernon April 20: 1-6 p.m., United Methodist Church, eldoradoApril 21: 1-6 p.m., Harrisburg district Library, HarrisburgApril 23: 9 a.m.-3 p.m., st. Mary’s Good samaritan Hospital, Mount vernonApril 27: 3-7 p.m., McClellan Grade school, Mount vernon
Conferences and Workshops University of Illinois Parenting Again Support Group Leader TrainingWhen: 1:30-4:30 p.m. wednesday, april 21 in Mounds and 6-9 p.m. Thursday, april 22 in BentonRegistration: 618-453-5563 or online at www.web.extension.uiuc.edu/carbondalecenter.designed for advocates, agencies and schools, the training provides tips for facilitating a grandparenting support group. Cost is $65; $20 for the fi rst 22 to register. Cost for second or third person attending from the same organization is $5 (no curriculum). refreshments will be provided. if dietary or disability accommodations are needed please indicate when registering.
Fifth annual Metro East Meth and Other Drugs ConferenceWhen: wednesday, april 28 and Thursday, april 29Where: national shrine of our Lady of the snows, BellevilleInformation: Tarra winters, Prevent Child abuse illinois at 618-583-2116, [email protected] or Cary Trame, illinois state Police, 618-346-3616, [email protected].
Classes, Seminars and EventsSt. Elizabeth’s Evening Childbirth ClassWhen: 6:15-8:45 p.m. Tuesdays, beginning april 6 through May 11Where: st. elizabeth’s Hospital, BellevilleRegistration: 618-234-2120 ext. 2300This six-week series teaches relaxation techniques, controlled breathing, off ers pain control options. included are an introduction to inductions and Cesareans, a discussion of infant care and a hospital tour of labor, delivery, postpartum and nursery. Comfortable clothing is recommended for participants. Call for more information and fee schedule.
SIH Big Kids and Babies Sibling ClassWhen: 10-11 a.m. saturday, april 17 and saturday, May 8Where: Memorial Hospital of CarbondaleRegistration: siH Physician referral and event registration Center, 866-744-2468 designed for children 3-7 years old, this class off ers upbeat information on becoming a big sister or brother. Children develop an understanding of the special needs their new sibling will have. They are encouraged to bring a stuff ed animal or doll so they can practice holding, diapering and being a good helper to mommy and daddy. Parents will want to bring a camera as the children have fun dressing up as a doctor or nurse.
Saturday Morning YogaWhen: 9-10:30 a.m. saturday, april 17, 24 and May 1, 8 Where: one o one Yoga, CarbondaleRegistration: shanti Miller (618) 457-7896This yoga class cultivates the positive mind and heart already embodied in and through yoga practice. Learn precise alignment of the body and coordination of movement with the breath while exploring and expressing the deeper attitudes of the poses from the inside out; $12 drop-in price. Packages available at discounted price.
St. Elizabeth’s Saturday Childbirth ClassWhen: 9 a.m.-1:30 p.m. saturday, april 17 and 24and May 15 and 22Where: st. elizabeth’s Hospital, BellevilleRegistration: 618-234-2120 ext. 2300Classes teach relaxation techniques, controlled breathing, off er pain control options as well as an introduction to inductions and Caesareans. The class includes a discussion of infant care and a hospital tour of labor and delivery, postpartum and nursery. Comfortable clothing is recommended for participants.
SIH Life with BabyWhen: 6-8 p.m. Monday april 19 and 26 Where: Memorial Hospital of CarbondaleRegistration: siH Physician referral and event registration Center 866-744-2468MHC continues to empower parents by off ering an opportunity to gain knowledge and comfort with baby basic care. Prospective parents are asked to bring a baby doll and receiving blanket to the class. The class is free.
I Lost a Child Support GroupWhen: 6:30 p.m. Tuesdays, april 20 and 27 and May 4, 11 and 18Where: Christian Covenant Fellowship Church, CartervilleRegistration: 618-549-0721 ext.65291
Franklin County Evening Diabetes Support GroupWhen: 1:30 p.m. wednesday, april 20 Where: Franklin Hospital, BentonRegistration: sheila at Bi-County Health 618-439-0951
Western Baptist Prepared Childbirth ClassWhen: 5-8 p.m. wednesday, april 21 and 28; Monday, May 10 and 17; or 9 a.m.-3 p.m. saturday, april 17 and May 15.Where: western Baptist Hospital, Paducah, doctor’s offi ce Bldg 2, Meeting room a-BRegistration: 270-575-2229Class designed for expectant parents in second or third trimester.
Western Baptist Prepared Childbirth Refresher ClassWhen: 5-8 p.m. wednesday, april 21 or 5-8 p.m. Monday, May 10Where: western Baptist Hospital, Paducah, doctor’s offi ce Bldg 2, Meeting room a-BRegistration: 270-575-2229Class designed for expectant parents in second or third trimester.
Grandmother’s Co� ee Break, CarbondaleWhen: 7-8:30 p.m. Thursday, april 22Where: Memorial Hospital of CarbondaleRegistration: siH Physician referral and event registration Center, 866-744-2468This special class is for the proud grandmother-to-be. This class is meant to provide some of the latest recommendations for infant safety, feeding and sleeping.
SIH Mended Little HeartsWhen: 6 p.m. Thursday, april 22Where: Memorial Hospital of Carbondale, Conference room CRegistration: stephanie Hill 618-318-2863Mended Little Hearts connects families in crisis with other parents who have survived the shock of learning a child has a heart problem, navigated the maze of medical decisions and procedures and mapped out a plan for the future. Free.
Western Baptist Hospital Breastfeeding ClassesWhen: 5-7 p.m. Tuesday, april 27 or 9-11 a.m. saturday, May 8Where: western Baptist Hospital, Paducah, doctor’s offi ce Bldg 2, atrium ClassroomRegistration: 270-575-2229Class helps expectant mothers prepare for the breastfeeding experience. Free.
Western Baptist Cesarean Birth ClassWhen: 5-8 p.m. wednesday, april 28 or 5-8 p.m. Monday, May 17Where: western Baptist Hospital, Paducah, doctor’s offi ce Bldg 2, Conference room aRegistration: 270-575-2229Helps prepare mothers for a Cesarean birth. women wishing to take the Cesarean birth class will attend the second class of the Prepared Childbirth series.
Williamson County Diabetes Support GroupWhen: 1:30 p.m. wednesday, april 28 Where: University of illinois extension offi ce, MarionRegistration: 618-993-3304
Western Baptist Sibling ClassWhen: 5-6 p.m. Thursday, april 29Where: western Baptist Hospital, Paducah, doctor’s offi ce Bldg 2, atrium ClassroomRegistration: 270-575-2229This class helps prepare children ages 2-9 for the arrival of a new brother or sister.
SIH Breastfeeding Basics ClassWhen: 6-8:30 p.m. Thursday, april 29; 6-8:30 p.m. Tuesday, May 11; and 3-5:30 p.m. wednesday, May 12Where: Memorial Hospital of CarbondaleRegistration: siH Physician referral and event registration Center, 866-744-2468Learn the benefi ts that breastfeeding provides to both baby and mother. a certifi ed lactation consultant will share information and give suggestions to help get breastfeeding off on a good start. Free.
Women with HopeWhen: 10 a.m. saturday, May 1Where: The Breast Center, CarbondaleRegistration: 618-521-3915 or email [email protected]. support for women diagnosed with breast cancer.
SIH Young Mothers Childbirth ClassWhen: 6-8 p.m. Mondays, May 3, 10, 17 and 24Where: Memorial Hospital of CarbondaleRegistration: siH Physician referral and event registration Center 866-744-2468The class is designed specifi cally for the young pregnant woman. The young mother is welcome to bring her support person or people. Class content will include a tour of the birthing center, as well as a birth video. The young
mother’s special needs will be addressed as well as other questions or concerns voiced by the participants. Free.
Western Baptist Hospital’s Relaxing from WithinWhen: 5-6:30 p.m. Tuesday, May 4Where: western Baptist Hospital, Paducah, doctor’s offi ce Bldg 2, atrium ClassroomRegistration: 270-575-2229Class designed to help expectant mothers become more familiar with relaxation techniques. distraction methods, breathing, birthing positions, comfort measures and massage will be taught. Participants are asked to bring a blanket, pillow and support person. Free.
SIH Southern Illinois Parkinson’s Support GroupWhen: 1 p.m. wednesday, May 5Where: siH complex, University MallRegistration: 618-684-4282For Parkinson’s disease suff erers and their family, friends or caregivers. Free.
St. Elizabeth’s Breastfeeding: Fundamentals and Practical Problem SolvingWhen: 6:30-9:30 p.m. Thursday, May 6Where: st. elizabeth’s Hospital, BellevilleRegistration: 618-234-2120 ext. 2300Taught by a certifi ed lactation councilor, classes provide information on preparation for feeding, feeding techniques and common concerns.
SIH Prepared Childbirth CourseWhen: 6-8 p.m. Tuesdays, May 6, 13, 20, 27; and 9 a.m.-4:30 p.m. saturday, May 1Where: Memorial Hospital of CarbondaleRegistration: siH Physician referral and event registration Center, 866-744-2468Mothers and fathers will prepare both mentally and physically for participation, sharing and individual satisfaction in pregnancy, labor, birth and introduction to parenthood. reservations required.
SIH Boot Camp for New DadsWhen: 2-5 p.m. saturday, May 8Where: Memorial Hospital of CarbondaleRegistration: siH Physician referral and event registration Center, 866-744-2468 First-time dads learn the ins and outs of caring for babies from expert fathers. Facilitated by sean Herron and adam Benns, siH employees, and dan dietz, the class helps men make the transition to fathering through activities and discussion. veteran dads, who have three to 12 months experience bring their babies to class and share their experience with the expectant fathers. There are activities that allow the fathers-to-be to get some hands-on experience handling a baby.
Western Baptist Understanding Heart FailureWhen: 1-3 p.m. saturday, May 8Where: western Baptist Hospital, Paducah, Registration: 270-575-2918off ered for patients and their caregivers, classes will teach what changes to make to keep their heart failure under control. a physician, pharmacist, a dietician and a nurse will all off er their perspectives about the disease and its treatment. Class is free. Pre-registration is required.
St. Elizabeth’s New Fathers ClassWhen: 10 a.m.-2 p.m. saturday, May 8 Where: st. elizabeth’s Hospital, BellevilleRegistration: 618-234-2120 ext. 2300
Southern IllinoisWorkshops and Seminars
April 21, 2010 n Th e Southern HEALTH Magazine n 5
kids’healthGrandparents play key role in the lives of children with autism
The Interactive Autism Network, the nation’s largest online autism research project, has announced results of the Grandparents of Children with Autism Spectrum Disorders Survey, fi nding that nearly one-third of grandparents who participated were the fi rst to raise concerns about their grandchild’s development.
Since its launch in 2007, the IAN Project has helped to accelerate the pace of autism research by gathering valuable information online from individuals on the autism spectrum and their parents. The launch of the October 2009 survey was the fi rst time that the IAN Project has collected information from grandparents. The IAN Research Report: Grandparents of Children with ASD – Part 1, and the subsequent report that will be released later in the month,
demonstrate the substantial impact having a grandchild on the spectrum has on grandparents’ lives, as well as the contributions they make through early detection which is crucial to early diagnosis and intervention child care, and fi nancial support.
“It became clear that grandparents – a population largely overlooked by policymakers and researchers – had valuable insights to share when they came to us asking how they could participate in the IAN Project,” said Paul Law, director of the IAN Project at the Kennedy Krieger Institute in Baltimore, Md. “These survey results show that experiences are remarkably diverse, but one thing is clear: grandparents often play a major part in their grandchild’s life and experience their own stresses and triumphs in these families.”
— Kennedy Krieger Institute
Spinal Pelvic Stabilizers
Carterville Chiropractic108 N. Division St. • 618-985-9555
www.chirorehabplus.com
They’re Unique - Just Like You.Custom-made: Keep digital scan of your feet.
Only orthotics designed to support all three arches of the foot.
Multiple pairs and Combos allow you to remain supported, no matter what shoe you wear.
Bring in this ad for a FREE Foot Scan. Exp. 5/31/10
NOAppointmentNecessary.Stop by
Today!
Dangerously tasty treat: Hot dogs are a serious choking hazard
Hot dogs, those ubiquitous and savory symbols of the American diet, have caught the attention of pediatricians at Johns Hopkins Children’s Center and elsewhere for a decidedly unappetizing reason — they are a choking hazard for young children.
Research, they say, shows that hot dogs are the top cause of food-related choking in children under the age of 3, with 17 percent of cases caused by hot dog inhalation, followed by hard candy (10 percent), grapes (9 percent) and nuts (8 percent).
But what makes hot dogs so dangerous?“Every food poses a choking risk in young
kids but the hot dog has just the right size and consistency to perfectly block the airway, it’s the perfect plug that doesn’t allow any air to get through,” said Johns Hopkins Children’s pediatrician Nisha Kapadia, M.D.
Therefore, pediatricians
should remind all parents to mince or thinly slice hot dogs before giving them to young children, Kapadia said. Other high-risk foods, like hard candy, grapes and nuts, should be withheld completely from children younger than 4, she says.
Infants and young children under 3 years of age are particularly prone to food-choking because they don’t have a full set of teeth to chew and grind the food before swallowing. Children between 3 and 4 years of age have molars but are still learning how to chew. Children’s high level of activity also puts them at risk for inhaling food while playing or running around, Kapadia says.
— Johns Hopkins Medicine
6 n Th e Southern HEALTH Magazine n April 21, 2010
BY Joanna GraY
Spring has arrived in Southern Illinois and it’s the perfect time to put a spring in your step, too. Get out of the house or offi ce and
into the sunshine – start walking daily for fi tness and heart health. According to the American Heart Association, as little as 30 minutes of walking every day will help you to not only lose weight, but also help lower cholesterol and blood pressure, improve circulation, and reduce stress. Also, an April 2010 article in Stroke: Journal of the American Heart Association, reported fi ndings from a long-term research study that showed that women who walked briskly for two or more hours per week had a signifi cantly lower risk of stroke than non-walkers.
The bottom line is that regular walking can reduce your risk of heart disease, the number-one killer in the U.S. So how can you get started and stay motivated on a walking plan? It’s easier – and more fun – than you might think, especially with the beauty of Southern Illinois as the backdrop.
Follow these simple steps to get yourself on the path to renewed health and fi tness.
Start with a check-upSee your doctor before you begin walking or
any exercise plan. According to the American Diabetes Association, a comprehensive medical exam for anyone planning to exercise should include a check of blood pressure, blood fat levels,and current blood glucose levels. Your doctor should also check the health of your
heart and circulatory system, as well as your eyes and feet.
“The fi rst thing I recommend is that everyone get a check-up with their doctor just to make sure that they’re healthy enough to start walking,” said Kris Sherrill, coordinator for Community Health at Southern Illinois Healthcare (SIH). “Most people are probably fi ne, but it’s best to confi rm that with a physical exam.”
Ask you doctor to help you determine your level of fi tness and help you map out your walking plan. Chances are, he or she will be more than happy that you’ve decided to take this positive step.
Get a good pair of shoesWalking is a low-impact exercise, but your
feet still need good support and protection. Skip the discount stores and cheap sneakers when shopping for walking shoes. Invest a little more on sturdy, comfortable footwear that fi ts your foot well. Check out the different brands and styles of walking shoes at an athletic store with knowledgeable salespeople.
“The only thing you really need to make walking a part of your daily routine is a great pair of shoes,” Sherrill said. “I suggest that you go to someone who sells shoes professionally, so they can fi t your foot perfectly. It’s really important that you have the right arch support, especially if you have high arches.”
It’s also a good idea to wear comfortable clothing and dress in layers, so you can adjust
Caring for Southern Illinois withTrusted, Comfortable Dentistry
Visit us at www.hughesdentalarts.com
What Our Patients Are Saying...
Dr. Christopher H. Hughes
Walking for fi tness and health is easier and more fun than you might think– and your life
Put a
Walking for fi tness and your life Walking for fi tness and your lifein your stepin your step
spring
April 21, 2010 n Th e Southern HEALTH Magazine n 7
easily to changes in temperature. If you’re out walking after dark, wear refl ective tape on your shoes and clothing, so motorists will see you.
Walk with a buddyMaking a commitment to walk daily with
a friend, co-worker, your spouse or a walking group is a great way to make your walking program more fun. Inspire each other step by step and encourage each other to reach your goals. If you would rather walk alone, use the time for refl ection or taking time to appreciate the beauty of nature around you.
“Walking with a buddy can really help you stay faithful to your walking program,” Sherrill said. “You’re more likely to do it if you know there’s someone looking forward to meeting you for your walk.”
Pick a pathThe good news is that there are plenty of
beautiful walking paths of varied grades all across Southern Illinois. Sherrill noted that SIH has partnered with the American Heart Association and the Jackson County Healthy Communities Coalition to sponsor Start! Walking Paths in Franklin, Williamson, Perry, and Jackson counties. To date, there are 37 paths. Best of all, many of these paths run right through your city park or through familiar neighborhoods right in your own home town.
Start! Walking is the American Heart Association’s national program to promote the benefi ts of walking for heart health and motivate
Americans to start a personal walking program. On April 7, National Start!Walking Day, the Herrin Chamber of Commerce cut the ribbon on its third Start! Walking Path, the fi rst one to be designated in a downtown area.
“We have such an advantage living in Southern Illinois, because we have so many beautiful places to walk,” Sherrill said. “Another
way to stay motivated with walking is to check out different trails and paths periodically so you don’t get bored or tired of the same place.”
Set your paceNow that you’ve got your doctor’s OK,
a walking buddy and a beautiful path, you’re ready to take that fi rst walk. The American Heart Association recommends at least 30 minutes of walking a day to achieve a healthy lifestyle. But start slowly and set realistic goals, especially if you’ve been sedentary all winter.
“Start slowly and don’t try to start with a fi ve-mile walk,” Sherrill said. “Start out with a half-mile or just 10 minutes at a time. Gradually build up fi ve minutes a day until you can walk for 30 minutes.”
How fast should you walk? Again, start at a moderate pace that feels comfortable to you. Eventually you want to build up to a pace within your target training heart rate to get the most fi tness benefi ts. Ask your doctor to help you determine your target heart rate and how to use it to measure the intensity of your walking workout.
Stay motivated and don’t give upTrack your progress by using a pedometer and
keeping a tally of how many steps you take daily or the distance you’ve walked each week.
Use a notebook or journal, or a spreadsheet on a computer program.
You’ll feel a real sense of accomplishment as you see the numbers go up – and the numbers around your waistline and on your cholesterol tests go down.
“A pedometer is a great tool to help you become aware of how much you’re actually moving,” Sherrill said. “Maybe you’ve had a hard day and you think you’ve moved a lot, but you look at your pedometer and see that you’ve walked only 1,000 steps instead of the 5,000 you set as a goal. Seeing the numbers on the pedometer can help you get back on track and motivate you to go just a little further each day.”
The most important thing is that you’re walking and literally taking positive steps toward better health.
“If you go a couple of days without walking, don’t feel bad about it,” Sherrill said. “If you fall off the horse, just get back on again. Don’t quit. Just lace up your shoes and get right back out there.”
PaUL newTon / THe soUTHernLiz Lively (center), executive director of Herrin Chamber of Commerce, and kris sherrill (right), coordinator for Community Health at southern illinois Healthcare, lead a walk through downtown Herrin on april 7 on national start!walking day. The path through Herrin is now a designated start!walking path.
Find your path: Go to www.thesouthern.com/health for a link to siH’s start!walking paths near you.
8 n The Southern HEALTH Magazine n April 21, 2010
It never fails. Every time a meeting is about to start at work several people begin to gravitate next to a tray of donuts, cookies or pastries in the conference room.
I admit I’ve had to learn the hard way that giving in to that kind of temptation doesn’t keep my focus or energy going much past the first item of business. The quick sugar boost fades fast, inevitably leaving me feeling sluggish for hours. I know I’m not alone when heavy-eyed colleagues soon start trying to revive themselves with an extra cup of coffee. Whether it’s a work-related event or social gathering, many of us often find ourselves in this same predicament.
According to the Centers for Disease Control and Prevention, foods consumed at cafeterias, from vending machines and in other public food service establishments are often not as nutritious and healthy as those prepared at home. In 2005, the International Labour Office reported that poor diet on the job is costing countries around the world up to 20 percent in lost productivity, either because of malnutrition or obesity. Supplying healthier foods in the workplace could go a long way in turning that trend around.
Planning promotionAs with any job, moving up the proverbial
ladder should be for those who demonstrate great organizational skills, and there’s no better practice for it than planning the meal for a meeting.
When making arrangements for any event involving food, take time to first consider some important factors. Sylvia Smith, assistant professor with the Department of Animal Science, Food and Nutrition at Southern Illinois University Carbondale, lists several examples.
“Age, gender, cultural differences, religious restrictions, holidays and religious holidays, formality of the event, dress code of the attendees, and regional food preferences or differences,” Smith said.
Although it may seem impossible to please or accommodate everyone, a good rule of thumb in meal or snack planning is to inquire about any food restrictions guests may have.
“First a host would need to find out who has the special needs through a pre-conference survey or form,” Smith said. “Once this is identified, the host or hostess should work with the chef to prepare food items for their special needs.”
Even if you’re not the one planning the menu, it never hurts to offer suggestions or provide feedback about selected items. That’s especially important for those requiring diet modifications, such as diabetics, food allergy sufferers, vegetarians, overweight attendees or
people limiting their sodium intake due to high blood pressure.
“Providing foods closer to Mother Nature, such as whole fruits or cut-up fruits, whole-grain bakery products, and lean proteins (from both animal and plant sources) will provide options for most people that would attend your function,” said Carol Schlitt, interim associate regional director from the University of Illinois Cooperative Extension.
Nourishing and cost effectiveBecause money has become a universal
concern for most companies and individuals, everyone is trying to avoid budget busting expenses. Yet, eating healthier usually comes at a bigger price than the traditional junk food that society has grown accustomed to. Shopping for more nourishing items may mean keeping one eye on nutrition labels and the other on cost. But as Schlitt explains there are some ways to cushion that financial food fall.
“If you want to provide healthy foods on a budget, start with what is on sale in the fruit and vegetable aisle of your grocery store,” she said. “If bananas are on sale then build your menu around them. For example, you could simply have fresh whole bananas, in their skin, cut in half on a platter. Or you could alternate thick banana slices with strawberries on a kabob skewer, which is one way to provide portion control of the more expensive items while still providing healthy foods for your table.”
“Don’t buy precut fruits and vegetables because they usually cost more,” said Gail Peterman, registered dietitian at the Murphysboro Health Center. “Go for a variety of minimally processed foods with selections from all of the basic food groups (fruits, vegetables, starches, milk, and meats).”
It also helps to incorporate foods into the menu that are in season. Schlitt, who is also an extension educator of nutrition and wellness, explains why.
“Requesting strawberries in December can increase your costs since they are more expensive at that time of the year,” she said. “But citrus fruits such as oranges or tangerines, which are in season at that time, could be made available at a reasonable cost.”
When working with caterers, Schlitt feels it’s best to let them know that health is a priority and ask them to suggest options that could be, both, cost effective and healthy for guests.
“Caterer’s can also serve more expensive foods in smaller portions,” she said. “Instead of large bagels served whole, they could be cut in halves or quarters, or mini-bagels could be utilized.”
Mealtime managementWhat we eat for breakfast has the potential to
drastically affect our work performance, so it’s
no wonder it’s most important meal of the day. Just as donuts and other simple carbohydrates can lead to fatigue and more sugar cravings, healthier foods make it easier to stay alert and productive. Some suggested items include hard cooked eggs, peanut butter, cheese cubes, dried fruit and nuts, low-fat yogurt, whole-grain toast or muffins and skim or soy milk.
The American Cancer Society provides an impressive tool for planning healthy meetings and events called Meeting Well. Because of its thorough and insightful list of guidelines, many companies recommend and follow its lead.
“The Meeting Well resources can be used by anyone to help plan a healthier meeting and make sure everyone’s health concerns are respected,” said Cynthia York-Camden, dietitian at Heartland Regional Medical Center in Marion.
Meeting Well offers many healthier choices for breakfast, lunch, and snacks. They even have some ideas for better ways to wash it all down.
“Some examples would be to always have water, decaf drinks and diet drinks available for guests,” York-Camden said. “Offer honey and artificial sweeteners in addition to sugar.”
She also recommends making fruit available
at every meal, serving salad dressings on the side (including olive oil and vinegar), limiting red meat to four ounce portions of leaner cuts, and having at least two different vegetables with herbs to enhance taste instead of adding more calories from fat.
Potlucks may seem like a healthy eating hindrance to some, but they can actually serve as a diet damage control measure when done correctly. Start by posting a sign-up sheet so that participants can list the items they plan to bring in advance. Review the list frequently prior to the meeting date. If your boss is going to spring for part of the food, such as the main dish or dessert, be sure to note what will be provided. This will make it easier to keep the meal
Meeting well Get snacking under control with healthier choices at work gatherings, events
BY Jodi Hawkins
ProvidedJoyce Pyatt set the table for healthy work snacking. Healthy meeting goodies include cheese sticks, pretzels and oranges.
Event eating made healthierTrying to arrange a big meeting, conference or social event with healthier food and drink
choices? The Centers for Disease Control and Prevention (CDC) offers these helpful guidelines for planning the menu:
• Offer a variety of grains, especially whole-grain foods, fruits and vegetables. Examples include fresh fruit and salads, fresh and cooked vegetables, whole-grain breads, pasta, cereals, muffins, fruit breads or granola bars.
• Provide fat-free, low-fat or low-calorie foods and beverages. Ideas include fat-free or low-fat dressings or toppings such as salsa, low-fat yogurt dressing, sweet mustard; low-fat or calorie desserts such as angel food cake; low-fat or skim milk, low-fat yogurt or cheeses; and lean meats, poultry or fish, cooked and dried beans, peas, and lentils.
• Offer foods and beverages low in added sugar. You could serve unsweetened cereals, fruit spreads, cereal bars, water, 100 percent fruit juices, and regular and decaffeinated coffee or tea.
• Serve foods that are low in salt or sodium, such as unsalted pretzels, popcorn, or baked chips; grilled or roasted entrées; and entrées cooked with spices and herbs instead of salt.
• Include smaller portions such as mini-muffins or mini-bagels and one inch low-fat cheese squares.
• Consider offering only beverages at mid-morning and mid-afternoon breaks.
Vending victoriesFor healthier foods and
beverages at work, ask vendors to stock machines with items like:
• Dried fruit (raisins, cranberries, apricots, apples, etc.)
• Peanuts, almonds, cashews
• Sunflower seeds
• Baked potato chips• Pretzels• Fat-free or reduced-fat
microwave popcorn• Trail mix• Low-fat granola bars• Whole-grain cereal bars• Fig bars• Reduced-fat cookies and
crackers
• Animal crackers• Low-fat or fat-free milk• 100 percent fruit and
vegetable juices• Diet soda• Sugar-free lemonade• Sugar-free iced tea• Water— Source: American Cancer Society
Meeting Well
April 21, 2010 n Th e Southern HEALTH Magazine n 9
Long-term care: Early planning pays off
Long-term care is a general term used to describe various home and community-based services for people who need help taking care of themselves. Understanding the various levels of long-term care can help you choose the type that’s most appropriate for you or your loved one. For example:
Home care. Personal or home health aides may help with bathing, dressing and other personal needs at home, as well as housekeeping, meals and shopping. Home health nurses provide basic medical care.
Day program. Day programs for adults offer social interaction, meals and activities — often including exercise, games, fi eld trips, art and music — for adults who don’t need round-the-clock care. Some programs provide transportation to and from the care center as well as certain medical services, such as help taking medications.
Senior housing. Many communities offer rental apartments intended for older adults. Some senior housing facilities offer
meals, transportation and housekeeping.Assisted living. Assisted living
facilities offer staff members to help with medications, bathing, dressing and basic medical care — as well as meals, transportation, housekeeping and activities. Some assisted living facilities have on-site beauty shops and other amenities.
Nursing home. Nursing homes offer 24-hour nursing care for those recovering from illness or injury. Nursing homes also offer end-of-life care. Services may include help bathing, dressing and toileting, wound care, rehabilitative therapy, and help with respirators or ventilators.
Continuing-care retirement community. Continuing-care retirement communities offer several levels of care in one setting — such as senior housing for those who are healthy, assisted living for those who need help with daily activities, and round-the-clock nursing care for those who are no longer independent. Residents can move among the various levels of care depending on their needs.
— Mayo Clinic
seniorhealth
Find all things health at www.thesouthern.com/health
pethealthKnick-knack Paddywhack — don’t give your dog a bone!
You’ve just fi nished a big weekend family dinner and you are wondering what to do with the bones from the ham and roast, when in trots your big black Lab. He longingly looks at the bones, and gives you his saddest puppy eyes. You fall for his begging and think that the bones would be perfect for him to chew on. Even though your vet has told you before that it’s a bad idea to give bones to your dog, you still think that these particular bones are big enough that your dog won’t get hurt. After all, he hasn’t had problems chewing on bones in the past, so what harm could these two bones do? Well, here are some reasons why you should think twice before giving your dog any bones to chew on. Remember, many of these can lead to death.
• Broken teeth • Mouth or tongue injuries• Bone could get stuck around
the dog’s lower jaw, esophagus and/or windpipe, stomach, intestines
• Constipation due to bone shards. (Your dog can’t pass the bone shards because they’re very sharp and are scraping the inside of your dog’s intestines, causing him severe pain.)
• Severe bleeding from the rectum
• Peritonitis, a nasty, diffi cult-to-treat bacterial infection of the abdomen caused when bone shards poke holes in your dog’s stomach or intestines
— National Institutes of Health
Snack right: For more american Cancer society tips on planning healthy meals and snacks for meetings or other events, see the link from this story at www.thesouthern.com/health.
balanced. However, if the list starts to show too much or too little of any food group, it may be time to get creative. Meeting Well advocates offering small prizes for healthy dishes like “Best Use of a Grain” or “Most Creative Fruit and Vegetable Platter.”
Not all meetings warrant a full meal. Some only need a few snacks for break times, such as pretzels, raw vegetables with low-fat dressing, string cheese, baked tortilla chips with salsa dip, air-popped popcorn, or angel food cake with fruit topping.
Protection policyHaving healthier food and drink choices won’t serve
their intended purpose if they’re not kept fresh.“The key is to always think about how to keep hot
foods hot and cold foods cold,” said Schlitt. “If you’re serving foods that should be kept hot then you should be providing equipment that can keep the food hot.”
Many use heat sources like chafi ng dishes, preheated steam tables, electric warming trays, and slow cookers. Schlitt notes that cold foods should be held on ice for maximum safety.
“Replace and replenish ice trays often,” adds Peterman.
Another way to keep foods fresh is to present them only when it’s time to serve instead of setting them out at the beginning of the event. According to the USDA’s Food Safety and Inspection Service, bacteria multiply rapidly between 40 and 140 degrees. To keep foods safe for consumption, they advise never leaving perishable items, such as meat, poultry, eggs, and casseroles in this “danger zone” for over two hours or one hour in temperatures above 90 degrees.
Keep in mind that food-borne illnesses may be life threatening to children, elderly people, pregnant women, diabetics, cancer patients and those with weak immune systems. Eliminate that risk by not serving meat, poultry, seafood or eggs raw or undercooked. Also, avoid serving unpasteurized milk, cheese and fruit juices.
Whenever possible, include specially prepared foods (sugar-free, gluten-free, low-salt, etc.) and label them accordingly to make guests better aware of their options.
10 n Th e Southern HEALTH Magazine n April 21, 2010
hishealth
Men’s health: Preventing your top fi ve threatsDo you know the greatest threats to men’s health? The list is surprisingly short — and
prevention pays off. Consider this top fi ve list of men’s health threats, compiled from statistics provided by the Centers for Disease Control and Prevention (CDC) and other leading organizations. Then take steps to promote men’s health and reduce your risks.
No. 1 — Heart diseaseNo. 2 — Lung cancerNo. 3 — InjuriesNo. 4 — StrokeNo. 5 — Chronic obstructive pulmonary disease
(COPD) is a group of chronic lung conditions, including bronchitis and emphysema
How can you tell if you have too much belly fat?Your waist size is a good indicator of whether you have
too much belly fat. Although measurements that compare your hip and waist circumference (waist-to-hip ratio) or compare your height and weight (body mass index) are more precise, your waist size alone can give you a good estimate. For most men, the risk factors for heart disease and other diseases increase with a waist size greater than 40 inches (102 centimeters).
To measure your waist: • Place a tape measure around your bare abdomen just above your hipbone.• Pull the tape measure until it fi ts snugly around you but doesn’t push into your skin.• Make sure the tape measure is level all the way around.• Relax, exhale and measure your waist — no sucking in your belly!
— Mayo Clinic
April 21, 2010 n Th e Southern HEALTH Magazine n 11
herhealth
Study to evaluate Botox vs. medication for bladder control
A new study is under way at Loyola University Health System (LUHS) to compare botulinum toxin A or Botox® versus common oral medications for urge incontinence in women. Urge incontinence is urinary incontinence with a strong or sudden need to urinate. Millions of women suffer in silence each day from this condition.
“Incontinence is a legitimate health concern that can detract from the great quality of life that each woman should have,” said Linda Brubaker, MD, director, Division of Female Pelvic & Reconstructive Surgery, Loyola University Health System, and associate dean for Clinical and Translational Research, Loyola University Chicago Stritch School of Medicine (SSOM). “We want to offer improved treatment so that women no longer have to fear that their bladder will lose
control. We know that this problem is treatable and we anticipate that this major research study will guide doctors to the best treatment for their patients.”
Approximately one in four American women have at least one pelvic fl oor disorder, such as urinary incontinence. Current methods to treat urinary urge incontinence include lifestyle modifi cations, pelvic fl oor exercises and medications.
— Loyola University Health System
Study fi nds breastfeeding longer can save lives
The lives of more than 900 babies and billions of dollars could be saved each year in the U.S. if most moms would breastfeed their babies for their fi rst six month of life, according to a study published today in the journal Pediatrics.
Federal fi gures show 74 percent of new moms start breastfeeding. Of those, only 14 percent still exclusively
breastfeed at six months.The study found 911 lives and $13
billion could be saved each year if 90 percent of moms breast-fed their babies for six months. The authors said breastfeeding reduces the risk of dying from several illnesses, including sudden infant death syndrome and lower respiratory infections. Costs are related to health care and parents’ missed time from work.
Co-author Dr. Melissa Bartick with Harvard Medical School says dismal breastfeeding rates can be improved with better maternity care practices.
Bartick was involved in an earlier study that found hospitals do poorly in encouraging women to breastfeed. Many hospitals delay immediate skin-to-skin contact between mom and baby, which encourages a newborn to suckle, and offer formula to newborns, the study found.
— McClatchey Tribune News
Johnston Benchwork Furniture • Textiles • Florals • Candles QualityReproductions • Seasonal Decorating Ideas
Colonial Lighting & Accessories#53 Crownview • Mt. Vernon, IL • 618.246.1055
www.theoldehomestead.net
High glycemic index leads to greater risk for heart diseaseConsuming carbohydrates with high glycemic index—an indicator
of how quickly a food affects blood glucose levels—appears to be associated with the risk of coronary heart disease in women but not men, according to a report in the April 12 issue of Archives of Internal Medicine, one of the JAMA/Archives journals. High-carbohydrate diets increase the levels of blood glucose and of harmful blood fats known as triglycerides while reducing levels of protective HDL or “good” cholesterol, thereby increasing heart disease risk, according to background information in the article. However, not all carbohydrates have the same effect on blood glucose levels. The glycemic index is a measure of how much a food raises blood glucose levels compared with the same amount of glucose or white bread. A related measure, the glycemic load, is calculated based on the glycemic index of a given food and also on the total amount of carbohydrates it contains.
— American Medical Association
12 n The Southern HEALTH Magazine n April 21, 2010