FALL 2014
Health &Wellness Massage your way to health page 2
Alzheimer’s special section page 8
New Alternative Health section Produced by the BEACON’s Advertising Team
Your Guide to a Healthy Mind & Body
Now on the web at www.BeaconSeniorNews.com
2 HEALTH & WELLNESS
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Healing hands: the benefits of massage therapy By Melanie Wiseman
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Fall 2014
also help prevent illness and keep you healthy. “Massage provides pain relief, relaxation and stress reduction,” she said. McKelvey has done massage therapy for 13 years. When her daughter broke her back as a teenager, McKelvey learned what she could do at home through massage to help ease her daughter’s pain. When she turned 40, McKelvey reflected on what she was going to do for the balance of her career and decided to get certified in massage therapy. “My goal through massage therapy is to help each person with whatever they need to feel better,” McKelvey said. “This comes from having a personal relationship with each client. I don’t push my own personal agenda on them.” McKelvey talks about nutrition and diet as well as things such as acupuncture, physical therapy and
treat myself once a week to a hair appointment and a massage, if I don’t do anything else,” Mary Leah Chavies said. “After a massage I am refreshed and full of energy.” Chavies, 85, maintains her active lifestyle with the healing hands of massage therapist, Joni McKelvey, 54, from First Echelon Bodywork and Massage. Chavies started getting massages 15 years ago when she was having back problems. Four years ago, she broke her wrist in three places. After teaching piano for 72 years and still accompanying three musical groups, Chavies wasn’t willing to let anything slow her down. “Joni even came to my house when I couldn’t drive,” Chavies said. McKelvey said she and Mary Leah have become like family. “I’m really attached to the seniors,” McKelvey said. “They’re a wealth of wisdom—wisdom that comes through living life.” Chavies finds that massage helps her circulation, flexibility, stress level, and being that she is a cancer survivor, lymph drainage. “As a bonus, my skin always feels so nice afterwards,” Chavies said. McKelvey said that with massage, recovery from illness is quicker. It can Massage therapist Joni McKelvey works on Mary Leah Chavies, 85.
...nearly 90 percent of disease is stress related. And perhaps nothing ages us faster than high stress.
Fall 2014
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HEALTH & WELLNESS
chiropractic care. sought out massage Each massage session is and Marilyn to manage as unique as the clients and that pain when MDs their needs. couldn’t. No more pop“I let them wear their ping pills to manage clothes if they want to. I repain for me. I went in spect that,” McKelvey said. expecting some relief, “Making people comfortbut Marilyn eased me able is the most important into energy work and thing. It’s a trust. They can now I am pain free. tell me places they do not It has totally changed want me to touch.” me.” As soft, relaxing music Energy work is a conplays in the background, nection with the body McKelvey honors the fact with light touch. that some people like their “The body leads me massage sessions without to where I need to conversation. Others need work,” Veselack said. the social time. Nancy Eaton, Marilyn Veselack and Brian Benson pose in front of the Institute “It’s like an epiphany. “They know this is a safe of Therapeutic Massage of Western Colorado. Freedom.” place and whatever we talk Eaton said she used • boost immunity about is confidential,” McKelvey said. to have bad claustrophobia. • lessen depression and anxiety “I would actually stop breathing in More than pampering • improve range of motion those stressful situations,” she said. Research shows massage therapy “But since working with Marilyn, she • relax and soften injured, tired, and provides a long list of health benreleased that memory in my muscles overused muscles efits. Experts estimate that nearly 90 and my claustrophobic feelings as • promote tissue regeneration, reducing percent of disease is stress related. well. I can’t tell you how great it feels post-surgery swelling and scar tissue And perhaps nothing ages us faster, to have the energy go through my internally and externally, than high • positively affect conditions such as body. It’s a great sense of serenity.” stress. Massage is an effective tool for fibromyalgia, arthritis, diabetes and Most of Veselack’s clients are managing this stress. migraine headaches seniors who have sought help from Massage is a general term for press• improve the condition of the skin. various doctors. ing, rubbing and manipulating your Massage’s many healing benefits “Then they come to me and ask if I skin, muscles, tendons and ligaments. are important in our high-tech world can help them,” Veselack said. “MasIt may range from light stroking to because of our basic human need to sage releases those memories of what deep pressure. be nurtured through touch. Touching triggered the pain. As long as you are Massage is increasingly being ofand being touched is instinctual. open to it, it can help you so much. fered along with standard treatment There is a misconception that the Massage and energy work for a wide range of medical condiharder the massage work, the more “From the age of 23, I have gotten tions and situations. you’re getting your money’s worth Massage, also known as bodywork, regular massages for back problems. and that’s not the case.” It kept me from having back surgery can Brian Benson, 44, is a caregiver for 50 years ago,” said Marilyn Veselack, • relieve chronic low-back pain both of his parents in their 70s and creator and director of the Institute • exercise and stretch weak, tight or of Therapeutic Massage of Western atrophied muscles Colorado (ITMWC). “Take your pick. • ease medication dependence You can get relief from massage and • increase joint flexibility release the problem or take a pill to mask it, work through it and deal • reduce spasms and cramping with the side effects.” • release endorphins – amino acids that At age 77, Veselack has such a paswork as the body’s natural painkiller sion for massage and energy work • pump oxygen and nutrients into tissues that she has no plans to retire. and vital organs, improving circulation Nancy Eaton is a regular client of • improve digestive disorders Veselack. • reduce blood pressure “Scoliosis is my main pain driver,” • promote nervous system functioning Eaton, 67, said. “Eventually I had • improve mood and intellectual reasoning a life-threatening bleeding ulcer. I
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is a recent graduate of ITMWC. His business, Design Alignment Works, focuses on posture alignment and energy work. “The caregiving of my parents has everything to do with my becoming a body worker,” Benson said. “My mom has back spasms and rheumatoid arthritis and my father broke his back and neck in an ATV accident. Massage has helped manage their pain.” Benson said the natural response to pain is tension. “When that’s released, you feel like you can take on the world,” he said. Massage is preventive before things seize up. “It’s a choice, just like you can choose what to eat,” Veselack said. “We all have different body types and we’re not in charge of the bodies we were given. But we are in charge of what we do with them.” ■
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4 HEALTH & WELLNESS
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Good teeth should last a lifetime
• Stress • Smoking • Diseases like diabetes, heart disease and cancer • Sometimes medications can aggravate gum disease • Brushing too hard
By Dr. Scott VanDusen, DDS
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ith proper care, we can help you keep the teeth that you have. Not only do good teeth help create a beautiful smile, but without a nice, strong set of teeth, your dietary choices become much fewer and usually unhealthy. As a consequence, your overall health may be in jeopardy. Older patients who visit my practice often fall into one of several categories.
Got good teeth? Great! Let’s keep them that way. I imagine that you’re brushing at least twice a day and flossing before bedtime. Do not under estimate the importance of flossing. If you hate to stand in front of the mirror and floss, then get some of the new “floss picks” and floss while you watch television. Be sure and get a professional cleaning and check up twice a year. Our oral hygienist, Katherine, will provide you with the best cleaning you have ever experienced. (I have had many patients tell me just that.)
Patient needed crowns, bridges and partials.
Fall 2014
With skill and patience... a new smile.
The “good news” is that the earliest stages of gum disease can usually be reversed, but it is important to spot it early on. So, yes, you need to check in with your dentist.
Warm and friendly Missing a few teeth?
No teeth!
Don’t feel bad. It happens. Perhaps you may want to consider dental implants, which are small metal anchors placed in the jaw to hold crowns, bridges or dentures in place. They are not for everyone, but for some people, they qualify as minor miracles. Of course, your gums must be healthy and your jawbone able to support the implants. If implants are not an option, you may restore your smile with crowns, bridges and/or partial dentures. Above, you’ll see my patient’s before and after photos. Now, that’s a difference that you can smile about!
Wow, you really should have come to see me sooner. But again, the gums are the key to wearing dentures comfortably. Speaking of comfort, your dentures shouldn’t be causing you pain. They also shouldn’t cause your mouth to smell bad. With dentures, you should visit your dentist yearly.
One thing that I take a great deal of pride in is my office and my staff. My office is located about one and a half blocks north of North Avenue on the west side of Seventh Street in Grand Junction. My staff is professional, competent, and as hokey as it may sound, “warm and friendly.” We are also a contracted provider for most insurance companies.
Speaking of gums
Got questions?
If you are over 40 years old, then you have an increased risk of gum disease. You may have beautiful pearly white teeth, but without healthy gums, they could fall right out of your head. There are a number of factors that increase your chance of gum disease: • Poor oral hygiene
I am happy to answer your questions regarding your treatment needs, specific procedures and other options. If the unusual case arises where I can’t be of service to you, I will refer you to a suitable local specialist. For more information, call 255-7070. ■
Fall 2014
Independence: a proactive approach to health and safety in your home By Shelley Clennin, Paragon Restoration & Building, Inc.
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tudies show that 90 percent of people would like to live out their lives in their own home rather than in an independent living facility or nursing home; yet only one in 20 of those people takes steps to make this desire a reality. Did you know that falls are the leading cause of injury resulting in death in the U.S.? Retrofitting your home can do wonders for fall prevention, but even taking a few small steps can help prevent falls. Here are five easy tips that can assist in fall prevention in large ways.
1. Know your surroundings. Pay attention to the thresholds between rooms and at the entry points and exits of the home. Stairs with deep ledges, strung-out extension cords, curling linoleum, or metal tracks at the bottom of your shower doors can be hazardous. These items may seem small but remember, it only takes one fall to seriously injure yourself. 2. Pick up or secure throw rugs. Throw rugs are a way to decorate the home with style and class, however, they are also a primary contributor to falls. If parting with these rugs just isn’t an option, there are several
products at your local hardware store that can help secure them in place.
3. Change your doorknobs. Leverstyle doorknobs are becoming more popular in newer homes, but many older homes still have round doorknobs, which can be difficult to open, even for a person with fully functioning hands.
4. Install grab bars. Grab bars are often viewed as assistive devices for bathrooms, but they can be installed nearly anywhere you may need assistance with standing or maintaining balance. If you are concerned with appearance, Paragon Restoration offers a designer selection of grab bars that will accent your home without appearing institutional, adding elegance to your safety design.
5. Widen your doorways. We see many homes with doorways that are only 24 inches wide, when the standard manual wheelchair or walker is about 26 inches wide. We can help widen your doorways to help improve your accessibility and to help you stay in your home longer. For help with any of these services or to inquire about other options for better accessibility in your home, call Paragon Restoration & Building at 241-2180. ■
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HEALTH & WELLNESS 5
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6 HEALTH & WELLNESS
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When should you enhance your smile?
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Fall 2014
etty noticed that her teeth were getting darker over the years and several old tooth-colored fillings on her front teeth were becoming more stained. But when one of her grandchildren asked her why here teeth were so yellow and black, she knew it was time to look into enhancing her naturally beautiful smile. After her previous dentist retired, and on a recommendation from a friend, Betty started seeing Dr. Gillis and team for her dental care back in 2006. Over the years, she discussed different options for enhancing her smile with Dr. Gillis and her assistants but wasn’t ready to take that step until last winter. “The whole process was so easy,” she said. “I’ve never experienced
pain when seeing Dr. Gillis and the entire team took such good care of me.” Betty really loved her new smile when her final crowns and veneers were placed, especially since they looked and felt so natural. Many of her friends have complemented her on her beautiful smile since last winter and she always tells them how thankful she is for Dr. Gillis and team’s help in bringing her youthful smile back. When you are ready to enhance your smile, give us a call. Whether it is whitening or repairing chipped, cracked or missing teeth, we love to enhance beautiful smiles like Betty’s. Contact Dr. Julie Gillis at 242-3635 or visit www.juliegillisdds.com for more information. ■
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expected in less time.” Her patients are just as enthusiastic about her. “Julie is the best nurse I have ever had,” a patient named George wrote about her. “She is personable and courteous, and she always explains things and keeps me informed of any tests or calls.” Giannangelo was also named Colorado’s Top Home Care and Hospice Nurse by NAHC. She will be honored with other award winners at NAHC’s annual meeting in Phoenix, Arizona in October. “I prefer home care because it gives me the chance to teach patients how to manage their own care with help from family members,” Giannangelo said. For more information, visit www. nahc.org. ■
Local nurse ranks one of top 50 in nation ome Care of the Grand Valley (HCGV) is proud to announce that registered nurse Julie Giannangelo has been honored by The National Association of Home Care and Hospice (NAHC) and its affiliate, Home Healthcare Nurses Association, as one of the top 50 home care and hospice nurses in the nation. Giannangelo has been a nurse for 16 years and a home health nurse at HCGV for 14 years. “Julie is the supreme example of a highly skilled professional home health care nurse,” HCGV CEO Susan Brown said. “She consistently provides excellent care for the patients and their families. She is well liked by her team and those in the community we serve. She does more than
Fall 2014
HEALTH & WELLNESS 7
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Calorie-cutting tip: Replace soda with water By Dr. Thea Wojtkowski, MD, Rocky Mountain Orthopaedic Associates
day increases blood pressure. Swapping soda for water isn’t only a simple, calorie-cutting tip. It’s also easier on your pocket book. Here are some suggestions to put this tip into action now. • Start by not buying soda. If it’s not in your fridge, then you won’t have the opportunity to drink it. • If you like the carbonation, try seltzer water or sparkling water. • Buy a water bottle or tumbler and keep it at work, refilling it with water whenever it’s empty. Most weight loss success stories begin by replacing sodas with water. Swapping two 12 oz. cans a day for two glasses of water could save 1,960 calories per week. That’s just over half a pound! So grab a tall, refreshing glass of water instead of a can of soda. It’s an easy way to lose a surprising amount of weight and get healthier at the same time. ■
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ne of the easiest and most effective ways to improve your health is to swap soda with water. Did you know that one 12 oz. can of soda has approximately 39 grams of sugar? That’s about the same as consuming 10 whole sugar cubes! What that means is that by eliminating just one 140 calorie soda a day, you are taking out enough calories to lose 14.5 pounds in one year. If you happen to have knee or low back pain, that weight loss will make an immediate impact on your health and the things you can do. In fact, drinking water throughout the day can speed up your metabolism by 30 percent. That is especially important as you get older because the loss of lean tissue slows down your metabolism. What about “diet” soda? Diet soda
may be calorie-free, but that doesn’t mean it’s good for the body. In fact, diet soda has been linked to weight gain and obesity, as well as type 2 diabetes. What if you don’t care about weight loss? Well, soda can corrode tooth enamel and just one soda per
Don’t think you’re getting enough water? Try this: From the Centers for Disease Control and Prevention
• CARRY a water bottle for easy access when you are at work or running errands. • FREEZE some freezer-safe water bottles. Take one with you for icecold water all day long. • CHOOSE water when eating out. Generally, you’ll save money and reduce calories. • ADD a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.
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8 HEALTH & WELLNESS ALZHEIMER’S
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Hilltop offers advice for those facing dementia and Alzheimer’s
Home care beyond the expected
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Companion care for you and your companion Just two of our unique home care services At Hilltop Home Care we realize that remaining safe and secure in your own home requires more than just medical care, that’s why we offer a wide-range of non-medical services including: n Personal care & grooming n Companionship services n Downsizing & relocation n Handyman services n Transportation for errands & shopping
n Housekeeping n Meal preparation & delivery
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Fall 2014
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he Alzheimer’s Association works hard to spread global awareness of its vision of a world without Alzheimer’s. In support of that vision, the National Association of Professional Geriatric Care Managers (NAPGCM) has released the results of its latest survey to guide American families facing the challenge of helping an aging parent, family member or loved one who suffers from Alzheimer’s disease or dementia. NAPGCM polled 288 professional geriatric care managers in Grand Junction and across the country asking them to identify the most effective strategies for helping a loved one with dementia cope with the loss of their spouse. The survey found that there are creative and effective ways to help an aging parent, family member or loved one who suffers from Alzheimer’s disease or dementia cope with the loss of their spouse. Remembering that there are different stages and types of dementia, making sure the surviving spouse does not become socially isolated or rush other major changes in their lives are among the top expert recommendations. Americans are increasingly challenged by the need to communicate difficult information to aging family members with dementia. According to the National Institutes of Health (NIH) as many as 5 million of the 43 million Americans age 65 and older may have Alzheimer’s disease and another 1.8 million people have some other form of dementia. And, according to the Alzheimer’s Association, the number of Americans with Alzheimer’s disease and other dementias will escalate rapidly in coming years as baby boomers age. By 2050, the number of people age 65 and
older with Alzheimer’s disease may nearly triple, from 5 million to as many as 16 million, barring the development of medical breakthroughs to prevent, slow or stop the disease. “With the rising rates of Alzheimer’s disease and dementia in our community, we often see families who face such challenging situations,” Hilltop Home Care Geriatric Care Manager Susan Williams said. “The findings of this latest survey offer some sound expert advice for families.” Hilltop offers an array of services for seniors, including the best in assisted and independent living, a memory care wing for those affected by Alzheimer’s and dementia, home health care, geriatric care management, and Senior Daybreak, a day program for those suffering from Alzheimer’s. Senior Daybreak Director Laurie Frasier sees firsthand the confusion, fear and emotional toll that a dementia diagnosis can bring. In order to help both patients and families, Frasier has incorporated her 20 years’ experience into a comprehensive guide titled “Navigating Through Memory Loss and Dementia.” It includes information on getting a diagnosis, managing and understanding dementia, planning and preparation, caregiver support, a directory of services and so much more. The guide is a valuable resource for anyone facing memory loss and their caregivers, and is offered free to the community. To learn more, call 241-7798 or visit www.seniordaybreak.org. For more information about geriatric care management, contact Williams at 208-1345 or susanw@htop. org. For general information about Hilltop and its services, call 242-4400 or visit www.htop.org. ■
By 2050, the number of people age 65 and older with Alzheimer’s disease may nearly triple... barring the development of medical breakthroughs to prevent, slow or stop the disease.
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Vitamin D found helpful in lowering risk of dementia and Alzheimer’s By Tait Trussell
to develop Alzheimer’s disease and those who had a severe deficiency itamin D has a new booster. were over 120 percent more likely to Researchers now find, in the develop the disease. largest study of its kind, that seniors “Clinical trials are now needed to who don’t get enough vitamin D may establish whether eating foods such double their risk of getting Alzheimas oily fish or taking vitamin D super’s. plements can delay or even prevent The study was just published in the onset of Alzheimer’s disease and the online issue of “Neurology.” The dementia,” Llewellyn said. “We need study involved testing vitamin D to be cautious at this early stage and levels of 1,658 people over the age our latest results do not demonstrate of 65 who were dementia free. After that low vitamin D levels cause dean average of six mentia. That said, years, 171 particiJoin the Walk to End Alzheimer’s our findings are pants developed very encouraging, dementia and 102 and even if a small were diagnosed number of people with Alzheimer’s could benefit, disease. this would have REGISTRATION: 8 a.m. The study enormous public WALK STARTS: 9 a.m. examined blood health implicalevels of vitamin tions given the D, which includes devastating and vitamin D from Long Family Memorial Park costly nature of food, supplements Grand Junction dementia.” and sun exposure. Dementia is Dietary vitamin For details, call 800-272-3900 broadly characterD is replete in ized by a decline fatty fish such as in thinking and memory. Alzheimer’s salmon, tuna or mackerel and abundisease, which affects about 5 mildant in milk, eggs and cheese. lion people in the U.S., is the most “We expected to find an associacommon type of dementia associated tion between low vitamin D levels with aging. And with the aging baby and the risk of dementia and Alboomer population, the number of zheimer’s disease, but the results people living with Alzheimer’s is exwere surprising, as we actually found pected to increase nearly three-fold that the association was twice as by 2050. strong as we anticipated,” study auThe study was supported by the thor David J. Llewellyn, PhD, said. National Heart, Lung and Blood The study found that people with Institute; the National Institute of low levels of vitamin D had an inNeurological Disorders and Stroke; creased risk of 53 percent or more of the National Institute on Aging; the developing dementia, and those who Alzheimer’s Association; the Mary were severely deficient had a 125 Kinross Charitable Trust; the James percent increased risk compared to Tudor Foundation; the Halpin Trust; those participating in the study with the Age Related Diseases and Health normal levels of vitamin D. Trust; the Norman Family Charitable People with lower levels of vitamin Trust and the UK National Institute D were nearly 70 percent more likely for Health Research. ■
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Fall 2014
Turmeric is for more than inflammation and butter pickles By Wendell Fowler
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Hours: Monday-Friday 12:00 pm - 8:00 pm Saturday 8:00 am - 8:00 pm Sunday 12:00 pm - 4:00 pm Phone: (970) 644-4300
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ou eat it but not for reasons creation intended. There it is, in the back of the pantry, an aging container of turmeric. All I knew of turmeric was of Mom adding it to her butter pickles. Used as medicine for over 4,000 years, yet until recently we’ve been told nothing of its potent, scientifically supported heavenly health benefits. To Americans, turmeric colors mustard, butter pickles, cheddar cheese and yellow rice, yet in many countries, the ancient cooking spice is revered as a potent, healing and preventive medicine. Since it’s taken 4,000 years to appear on Americans’ spice radar, you’ve missed the boat on cool, blessed relief from the hot fires of internal inflammation, the common link between Alzheimer’s, heart disease, stroke, diabetes, cancer, periodontitis and rheumatoid arthritis. Inflammation is your temple’s reaction to stress, whether it is from your crappy diet, inactive lifestyle or unavoidable air pollution. America’s epidemic of chronic, constant lowgrade inflammation destroys your temple’s delicate balance, leaving you predisposed to aging and disease. The World Health Organization reports a considerably lower incidence of Alzheimer’s in India where curries and their main ingredients—turmeric and ginger—are a daily staple. Turmeric contains curcumin, a bioactive plant chemical, which researchers believe, in part, is why Alzheimer’s is uncommon in India, yet epidemic in the U.S. The NIH documented in India that among adults age 70-79, Alzheimer’s appears 4.4 times less than in the U.S., suggesting turmeric and anti-inflammatory ginger could be a huge part of avoiding dementia. Apparently, together they can prevent and slow the progression of Alzheimer’s by removing amyloid plaque buildup in your aging brain. The poor man’s saffron, turmeric is an organic antiseptic and antibacterial. Studies reveal turmeric prevented
breast cancer from spreading to the lungs in mice, and caused existing melanoma cells to commit suicide. Curcumin reduces risk for and possibly prevents metastasis in many different forms of liver disorders and cancer. Taking Coumadin? Turmeric’s antiblood clotting effect is risky for individuals taking anti-coagulants, suffering from gallbladder problems or awaiting surgery. Consult your doctor and have them adjust your Coumadin to accommodate the turmeric. If they roll their eyes and don’t know about it, better find a doctor who attends continuing education programs. I am such a good husband. Each evening when Sandi arrives home from work, I have turmeric tea ready.
Turmeric Tea
Ingredients: 1 inch fresh ginger 1/2 fresh lemon water 1 t of turmeric (or more) dash of cayenne pepper Bragg’s apple cider vinegar raw honey Instructions: Take ginger and lemon and chop them coarsely in the food processor. Place just enough water for two mugs in a sauce pan on the stove and warm, but not boil. Remove from fire and add the turmeric, lemon, ginger and a dash of cayenne and let steep for 10 minutes. Meanwhile, add four capfuls of Bragg’s apple cider vinegar, and fresh raw honey to the awaiting mugs. Finally, place a strainer over the mugs and gently decant the psychedelic yellow brew. Stir frequently and drink. The turmeric tends to gravitate rapidly to the cup’s bottom. Yes, it’s tart, but weigh the good against the bad. Purification and healing of your temple begins with loving yourself enough to actively participate in building your health. It’s never too late to create a relationship with food that’s life supporting and re-enchants you to the divine essence that nourishment is truly all about. Now pucker up! ■
Fall 2014
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Bodybuilder and neurosurgeon debunks 5 training myths
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hile big chunks of America’s population continue to be ravaged by obesity, which causes other problems such as cardiovascular disease and diabetes, there are millions who choose to prevent those conditions by exercising regularly. “The Centers for Disease Control recently estimated that only 20 percent of us get the recommended amount of daily exercise,” said Dr. Brett Osborn, a New York Universitytrained, board-certified neurological surgeon with a secondary certification in anti-aging and regenerative medicine, and author of “Get Serious, A Neurosurgeon’s Guide to Optimal Health and Fitness.” “Given our diet and lifestyles, it’s no wonder that some of our firstworld diseases have reached epidemic proportions,” Osborn said. “This is your health. There is nothing more important. If you don’t have good health, you will eventually die, preventing you from doing everything else, from spending time with your
loved ones to enjoying your money.” If you’re going to exercise, he warns that you will do more harm than good if you’ve bought into some of the myths and “conventional wisdom” that is, in fact, simply wrong. Osborn, an avid bodybuilder, shatters some of those misconceptions. 1) More exercise is always better. Everyone wants more muscle and less fat. Conventional wisdom says that hours and hours of exercise will achieve those results. That’s completely wrong, Osborn said. Overkill is not only unnecessary, but it can be counterproductive. You’ll get the best results with a strength-training regimen tailored to meet your needs, which can be accomplished in three to four hours per week. 2) More cardio is better than lifting. For all you chronic dieters and cardio enthusiasts out there trying to shed fat, the right strength-training program can boost your metabolism and help burn off more fat. By increasing lean muscle mass, you will
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increase your basal metabolic rate, BMR. Activated, contracting muscles are the body’s furnace. Excessive cardio and dieting can eat muscle tissue away, compromising this furnace. 3) Women: “But I don’t want to look like a man.” Females who lift weights won’t look like men; they do not have the hormonal support to pile on a significant amount of muscle mass. Female lifters will, however, assume a shapelier figure. In fact, 99.99 percent of men older than 30 do not have the natural hormonal support to do so, either. All elite professional bodybuilders use androgenic agents, including steroids. 4) You need to buy “product X.” We live in a very money-based culture— so much so that we often place the almighty dollar above health. Get out of this mindset, at least regarding exercise. What counts for building muscle includes determination, intensity, consistency and safety. If you think buying the most expensive formula, training uniform or machine
HEALTH & WELLNESS 11 is necessary for reaching your potential, you’re wrong. Machines often compromise the intensity required for the body you desire. 5) CrossFit is a good exercise program. If you want to build muscle, then CrossFit has many problems. First, it encourages ballistic movements from novice lifters, and since the program’s rise in popularity, there has been a marked increase in injury rates, which can set fitness goals back by many months. Second, as mentioned above, you don’t need to pound the body five times a week. You may increase endurance and lose fat, but you’ll also lose muscle. CrossFit encourages overtraining and has been linked to increased incidents of rhabdomyolysis, which is the breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood. Rhabdo can cause kidney damage. Third, the creators of CrossFit have encouraged the Paleo Diet, a low-insulin diet. Insulin is a necessary part of building muscle. For more information, visit www. drbrettosborn.com. ■
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Can’t imagine life without sound? Protect your hearing By Brandy Lujan, BC-HIS, AAA Hearing
H
earing loss affects more than 31.5 million people of all ages. It is estimated that one-third of Americans between the ages of 65 and 75, and close to half of those older than 75 have some degree of hearing loss. Regular health screenings provide early detection and more importantly, prevention. For some, hearing loss is caused by a medical condition and should be treated by a doctor. But the majority of those affected have sensorineural loss, which is the result of excessive noise, aging, illness, injury to the head or ear, birth defects and ototoxic drugs. This type of hearing loss is usually not medically treatable but can be improved through hearing aids or cochlear implants. Noise exposure is a primary source of hearing loss and tinnitus (ringing or buzzing in the ear). It is also the most preventable. People of all ages should limit their exposure to loud or continuous sounds. Turning down the volume when listening to music or watching TV can help you avoid damage to your hearing. If you’re around excessive sound, ear protection such as earmuffs, foam plugs or silicone plugs will reduce the
intensity of the noise. A higher noise reduction rating gives the most hearing protection. Age-related decreases in hearing cannot be prevented; however, issues that may arise, such as embarrassment, frustration, depression and reduced job performance can be reduced. The amount and type of assistance is unique to each person and depends on hearing loss and lifestyle. Hearing aids today come in many sizes and levels of technology to help you hear better in a variety of situations. Some hearing aids can connect directly to your telephone or TV. Regular testing of your ears can provide early detection of hearing loss. Adults under 50 years of age should have a hearing screening every 5 years and people over 50 years old should be screened every 2 years. Screenings are often done at no charge. Knowing you’ve lost some hearing means you’re in a position to take steps to prevent further hearing loss, which may include a comprehensive audiogram to determine the type and severity of the hearing condition. For more information, call AAA Hearing at 243-6440. ■
Knowing you’ve lost some hearing means you’re in a position to take steps to prevent further hearing loss
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HEALTH & WELLNESS 13
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Anxiety can increase with age
S
tress can cause us to become more anxious as we get older. Stress often builds because of health problems, personal losses and other major life changes. Some surveys suggest that one in five older adults suffer anxiety symptoms that require treatment. In addition to psychological causes, medical disorders common in older adults can be directly responsible for anxiety. These include heart disease, neurological illness, and thyroid and other hormone problems. In addition, anxiety can be a drug side effect— and we seniors take a lot of medicine. Until recently, anxiety disorders were believed to decline with age. Anxiety disorders in seniors have been underestimated for several reasons. One of the main reasons is that older patients are more likely to emphasize their physical complaints and downplay emotional problems. Anxiety disorders are serious medical illnesses that affect approximately 40 million American adults. They all involve excessive irrational fear. They are chronic disorders and can worsen if untreated. Panic disorder brings on sudden, unpredictable attacks of terror. These attacks create additional anxiety because victims worry about the next one. Older adults who get panic attacks usually had them when they were younger. Symptoms include pounding heart, perspiration, dizziness, fainting, numb hands, nausea, chest pain and feelings of being smothered, losing control, that you’re losing your mind or about to die. If you have obsessive-compulsive disorder (OCD), you may be haunted by unwelcome thoughts or the need to engage in rituals. You may be obsessed with germs or dirt, so you wash your hands repeatedly. You may feel the need to check things repeatedly. The disturbing thoughts are called obsessions, and the rituals that are performed to try to prevent or get rid of them are called compulsions.
Victims of OCD consume at least an hour a day with their compulsions. Post-traumatic stress disorder (PTSD) can develop after a frightening experience. Often, people with PTSD have repeated memories of the experience during their waking hours and in nightmares. A person having a flashback may believe the event is real. Victims of PTSD may have trouble sleeping, feel detached, or be easily startled. They may have intimacy problems. They can become aggressive or even violent. Social phobia, also called social anxiety disorder, involves excessive self-consciousness in social situations. People with social phobia are afraid of being judged by others and being embarrassed by their own actions. Social phobics can be afraid of one type of situation or they may experience symptoms almost any time they are around other people. Symptoms include blushing, sweating, trembling, nausea and difficulty talking. More common phobias are triggered by heights, animals such as snakes, closed spaces and flying. Generalized anxiety disorder (GAD) refers to excessive worry about a variety of things or life in general. People with GAD expect the worst and seem unable to relax. Often, they have trouble falling or staying asleep. Anxiety disorders are treated with medication and psychotherapy. Both approaches can be effective for most disorders. Anxiety disorders are not all treated the same so it is important to determine the specific problem first. Although medications won’t cure an anxiety disorder, they can keep the symptoms under control and enable people to live normal lives. ■
Send your general health questions to the Healthy Geezer in care of the BEACON, or email fred@healthygeezer.com.
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The healing power of music By Melanie Wiseman
E
veryone has a favorite type of music: jazz, classical, country, spiritual, rock ‘n’ roll, New Age, blues, swing, Celtic and more. But no matter your preference, research has found that there are numerous health benefits gained from music. “People who can’t talk can sing and people who can’t walk can dance,” music therapist Jan Fuller said. “The power of music can make the brain come alive.” Fuller has spent 35 years working in gerontology and music therapy. She began her career as an entertainer, performing for senior groups, among others. “But I wanted to know how I could draw them out and help them with self-esteem and confidence,” Fuller said, “and let them know they have meaning and purpose.” Fuller, 59, does just that through music. She works with people who have brain injuries, dementia, autism, Down syndrome, Alzheimer’s, Parkinson’s and stroke victims. “During music therapy sessions, it’s amazing to see people transform and come to life,” Fuller said. “They’re participating and their self-esteem
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rises. It encourages personal expression. My goal is to incorporate all aspects of expression: emotional, physical, mental, social and spiritual, for their overall well being.” Fuller currently leads music therapy sessions at The Fountains, Mesa Manor, Senior Daybreak and The Commons in Grand Junction, and Day By Day in Delta. She also has two clients she visits in private homes several times a month. Senior Daybreak is a safe and stimulating facility for seniors dealing with memory loss or who are mentally sharp but medically fragile and need the benefit of socialization. “I fought to have Jan and music therapy be a part of our program once a week,” Senior Daybreak Director Laurie Frasier said. “Music therapy will often touch and reach people with dementia in miraculous ways. Their face lights up, they tap their toes and they move. They sing songs they once knew.” Music therapy incorporates many techniques, using the healing power of sound, rhythm and melody. Participation involves sing-alongs and handheld percussion and rhythm instruments, music trivia, vocal and breathing exercises for strength and
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Jan Fuller accompanies Pearce and Jerry as they play different rhythms on drums.
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endurance, word enunciation, dancing (whether in a chair or standing), following motion directions, dexterity, visualization, reflection and peaceful relaxation. “I create an environment where they feel safe and secure so they feel comfortable to express themselves,” Fuller said. “At any age, people want to feel young and to laugh, have fun and play.” The result Fuller sees in people keeps her passionate about music therapy. Families repeatedly tell her how much music therapy calms down family members and betters their moods. Senior Daybreak client Anna plays a tambourine Fuller once had a client who had in a music therapy session. a stroke and wasn’t able to speak. During one of her music therapy In her sessions, she opens by maksessions, the client’s husband walked ing a personal connection with each into the room and the woman started person, learning about them, buildsinging “It Had To Be You.” ing relationships and trust. Endless “It brought her husband to tears, as praise and encouragement during it was the song he sang to her at their the sessions allow people to express wedding,” Fuller said. “It was the first themselves freely. time in years they connected, even In a recent session at Senior Dayfor a few minutes. Where words fail, break, Lee danced for the first time music speaks.” in 30 years.
“We forget to play and have fun,” Lee said. After singing “God Bless America” together, Fuller asked how the clients in the group felt when singing the song. “It brings tears to my eyes,” Anna said. “Happiness and gladness, and happy I’m a retired Marine,” Jerry said. “We are Americans,” Ben said. “God blesses us and we want to bless Him.” Singing “Polly Wolly Doodle All the Day” was a big hit. “Believe it or not, I was young once,” Pearce said. “This song brings back memories of when I was a kid.” After dancing and singing to a variety of songs from disco to Elvis to Bing Crosby and Sonny and Cher, Fuller put on a lively ’40s swing. “Oh, here we go!” Jerry said, before dancing the number with Fuller. “Jerry,” Fuller said, “you still got it.”
12 benefits of music therapy • Music engages the brain. It balances both sides and revives the damaged areas of the brain.
HEALTH & WELLNESS 15 • Music impacts moods. Studies show that blood flow to the pleasure centers of the brain increases when a person hears music he or she likes. It can slow down and equalize brain waves, making the patient more relaxed and content. • Music helps the ability to focus. • Music reduces depression, agitation and confusion. • Music increases people’s motivation to become engaged in their treatment and rehabilitation. • Music provides visual and tactile stimulation, language development and improves motor, social and academic skills. • Music can alleviate pain and manage stress. • Music increases endorphin levels. • Music positively affects the heartbeat, pulse rate and blood pressure. • Music and sound can boost immune function. • Music can strengthen memory and learning. • Music can trigger memories and prompt communication. ■
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Statins make men sedentary
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D
octors often prescribe statins for people with high cholesterol to lower their total cholesterol and reduce their risk of a heart attack or stroke. The dangers of statins often seem to be brushed aside. Most people taking statins will take them for the rest of their lives unless they reach normal cholesterol levels through diet, exercise, weight loss and nutritional supplements. This can make statin side effects more difficult to manage. For some people, statin side effects can make any benefit of taking a statin hardly worth it. Now scientists have found in a lengthy study that older men who take statins are linked to less physical activity, even when at their age, men are typically more sedentary already. This discovery, published in “JAMA Internal Medicine,” caused concern that there was a decline in needed physical activity in men who take such a widely prescribed medication. (Statins are among the most widely prescribed medications in the world.) The most common side effect of statins is muscle pain. People taking statins may feel pain as a soreness, tiredness or weakness in their muscles. The pain can be a mild discomfort, or it can be severe enough to make daily activities difficult. One might find climbing stairs or walking to be uncomfortable or tiring. These symptoms are exactly what were found in the recent study. The study didn’t identify why men who took statins exercised less. It merely confirmed that they did. Statins can cause life-threatening muscle damage called rhabdomyolysis (rab-doe-mi-OL-ih-sis). Rhabdomyolysis can cause severe muscle pain, liver damage, kidney failure and death. Although it is not common, rhabdomyolysis can occur when you take statins in combination with certain drugs or if you take a high dose of statins. Occasionally, statin use could cause your liver to increase its produc-
tion of enzymes that help you digest food, drinks and medications. If the increase is only mild, you can continue to take the drug. Rarely, if the increase is severe, you may need to stop taking the drug. Your doctor might suggest a different statin. Certain cholesterol-lowering drugs, such as gemfibrozil (Lopid) and niacin (Niacor, Niaspan), slightly increase the risk of liver problems in people who take statins. Not everyone who takes a statin will have side effects. But some people may be at a greater risk than others. Risk factors include: • Taking multiple medications to lower your cholesterol • Being female • Having a smaller body frame • Being age 65 or older • Having kidney or liver disease • Having type 1 or 2 diabetes • Drinking too much alcohol (More than two drinks a day for men age 65 and younger and more than one drink a day for women of all ages and men older than 65.) The differences were small. Statin users engaged in about five minutes less of moderate physical activity daily and about eight minutes more of sedentary activity, also known as sitting around, compared to men who were not taking statins. Their activity levels dropped the most in the first year using statins, compared with their previous levels of activity. People on statins may be less active because they have heart disease. But the researchers still found the statin takers to be less active than others. “Physical activity in older adults helps maintain a proper weight, prevent cardiovascular disease and helps to maintain physical strength and function,” the study’s lead author David Lee said. “We’re trying to find ways to get older adults to exercise more, not less,” Lee said. “It is a fairly serious concern if use of statins is doing something that makes people less likely to exercise.” ■