Health&
Wellness
2020-21 East Texas Directory
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East Texas Orthodontics MABANK 903.603.2334 501 N. 3rd St, Mabank CANTON 903.567.4930 240 E. Hwy 243, Canton ATHENS 903.386.3756 1314 S. Palestine St, Athens 1RW YDOLG ZLWK DQ\ RWKHU RႇHUV 0XVW SUHVHQW FRXSRQ DW WLPH RI SXUFKDVH 2ႇHU H[SLUHV
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2020-21 East Texas Health Directory
Let’s get healthy together!
W ith more and more families seeking refuge from the big city chaos by moving
to rural communities, quality health care becomes a greater concern. The East Texas Health & Wellness Directory is your guide to quality health care encompassing Cedar Creek Lake and surrounding areas.
For all your Advertising Needs, Contact Janice Grubbs-Vincik
is our Executive Director of Sales with 20 years of media sales experience. She has lived in the Cedar Creek Lake Area for 24 years and knows how to communicate business and service messages to readers. She can guarantee you great and effective results! Contact her at janice@themonitor.net.
Mary Dlabaj
is our Regional Sales Consultant with 10+ years of inside and retail sales experience. She wants to help her customers be as successful as possible while taking care of their advertising needs. Contact her at mary@themonitor.net
Our staff is available at the following: Office: (903) 887-4511 • Fax: (903) 887-4510 1316 S. 3rd Street • P.O. Box 48 • Mabank, TX 75147 advertising@themonitor.net • www.themonitor.net The East Texas Health & Wellness Directory is published by MediaOne L.L.C., Mabank, Texas. Production Designed by Shaydi Clary For more information on how you can advertise in our next publication, please contact our sales staff at (903) 887-4511. ©2020 MediaOne, L.L.C.
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2020-21 East Texas Health Directory
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2020-21 East Texas Health Directory
How to give back to health care workers
H
ealth care workers devote their lives to helping people stay healthy and recover from injury and illness. While their efforts are instrumental all of the time, doctors, nurses, lab technicians, pharmacists, and everyone who works in the medical field has been put to the test in recent months due to the COVID-19 virus. After months on the front lines fighting COVID-19, health care workers may appreciate the support of the public they’re treating and protecting. The following are some of the many ways individuals can give back to the brave men and women who work in the health care industry. ¡ Donate supplies. Personal protective equipment, or PPE, may be more readily available now than it was at the beginning of the COVID-19 outbreak, but crucial N-95 respirators and other gear still may be hard to come by. Organize a collection of materials that residents do not need and drop them off at hospitals if they are accepting supplies. Graduates who may not have been able to don their graduation gowns can donate those to health care workers to use in place of surgical gowns, if those are in short supply at community health centers and nursing homes.
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2020-21 East Texas Health Directory
· Cater a meal. Health care workers are often working around the clock to provide care to critical patients. Twelve-hour shifts and beyond may be the new normal, which can make opportunities to grab a bite to eat scarce. Work with a local restaurant or food supplier to provide meals. Consider foods that are portable and can be readily eaten on the go, like sandwiches, bagels or finger foods. · Provide accommodations. Health care workers from around the country may temporarily relocate to work at facilities that need extra manpower. Other workers are afraid to bring viruses, particularly COVID-19, home to their families, and need alternative accommodations. This means workers may not have places to stay other than whatever hotel rooms are around or open - an expense that can quickly add up. Residents can team up with doctors, nurses and aides in need and provide free rooms in their vacation rentals, unoccupied rental units, unused recreational vehicles, or even in their own homes. · Purchase gift cards. In lieu of direct food donations, offer health care and essential workers gift cards to various dining establishments. This enables them to get treated to a meal, but also provides much-needed revenue for area restaurants that have seen their profits decline due to closures or restricted meal services. Various gestures can let area health care workers know their sacrifices and heroic efforts in the fight against COVID-19 are not going unnoticed.
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2020-21 East Texas Health Directory
Fun ways families can get fit together
T
he buddy system is widely used to help men and women get in shape. Friends can encourage their workout partners to get off the couch on days when their motivation might be waning, and partners can return that favor when the roles are reversed. And the benefits of the buddy system are not exclusive to adults, as families can rely on it to make sure moms, dads and kids each get the exercise they need. According to the Centers for Disease Control and Prevention, ongoing exercise can help people of all ages control their weight, improve their mental health and mood and reduce their risk for various diseases, including heart disease and type 2 diabetes. And the benefits may go beyond those normally associated with exercise, particularly for young people. A 2009 analysis of the fitness records of 1.2 million Swedish men born between 1950 and 1976 found that the more exercise they had during adolescence, the more likely they were to be professionally successful as adults. Getting fit as a family can be easy. The following are just a few ways parents and their
children can get in shape together. · Start dancing. Dancing isn’t just a fun activity, it’s also a very healthy one. While dancing might often be categorized as a recreational activity, such a categorization overlooks the many health benefits of cutting a rug. Dancing is a great cardiovascular exercise that works multiple parts of the body. Routine cardiovascular exercise has been linked to reduced risk for heart disease and other ailments. In addition, a 2009 study from researchers in South Korea found that hip hop dancing can boost mood and lower stress. ·Schedule daily exercise time. Parents and their children are as busy as ever, so it makes sense to schedule family exercise time just like you schedule family meals or outings to the museum. Kids who compete in sports may already get enough physical activity each day. The CDC recommends children participate in at least 60 minutes of physical activity each day, so kids who aren’t playing sports can spend an hour each day sweating with family.
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2020-21 East Texas Health Directory
How much exercise does a person need?
Exercise is an essential component of
a healthy lifestyle. Exercise helps people maintain healthy weights, improves mood, reduces the risk for various health ailments, and much more. But how much exercise is necessary for optimal health? Research indicates that the answer to that question depends on the person and his or individual health goals. According to David Bassett, Jr., PhD, a professor of exercise physiology at the University of Tennessee in Knoxville, having a clear set of exercise goals can help a person determine just how much exercise he or she needs, particularly if a person is exercising to control his or her weight or reduce his or her stress. The U.S. Department of Health and Human Services recommends that most healthy adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity, or a combination thereof, every week. Try to engage in strength
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training for all major muscle groups at least two times per week. The Mayo Clinic says a general goal for most people is to aim for at least 30 minutes of moderate physical activity every day. Health experts say that this exercise needn’t all occur at once, either. If a 30-minute walk is not possible, split that up into a few 10-minute walks throughout the day. Any activity is better than doing nothing at all. For those with specific fitness goals, it could be wise to speak with a trainer or a doctor about which types of exercises (and durations) are effective. Physicians may be able to map out a fitness plan that works.
2020-21 East Texas Health Directory
Healthy ways to build muscle naturally
Reshaping one’s body takes time and
The following are some safe ways to build muscle. commitments, though shortcuts can be · Boost training volume. tempting when trying to get fit. The desire to According to Ava Fitzgerald, C.S.C.S., see instant results can lead some people to C.P.T., a sports performance coach with the make potentially dangerous mistakes in the Professional Athletic Performance Center name of looking good. in New York, one may need to increase the There are various ways to safely build natunumber of reps and sets, but at an intenral muscle. Novices should always consult sity at between 50 and 75 percent of the their physicians before beginning a fitness person’s 1RM (the maximum weight he or regimen. Patience must be part of the equashe can lift for one rep). For good muscle tion, as expecting overnight results but not volume, she recommends three to six sets of seeing them may derail your fitness efforts or 10 to 20 reps. lead you down an unsafe path. · Increase caloric intake. Find the balance between eating enough to gain muscle and gaining too much and body fat percentage creeping up. This can take some trial and error. Try to eat more calories on training days, focusing on plenty of lean protein, whole grain carbohydrates and vegetables. · Zero in on the eccentric phase of movement. Research published in the European Journal of Applied Physiology found that eccentric workouts are better at triggeringhypertrophy, or the increased size of muscles. For example, when doing a squat, lowering into the Outdoors - Monday & Wednesday 6:30 - 7:30 pm squat would be the eccentric Interval & Strength Training phase of the Private Small Group w/ exercise.
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2020-21 East Texas Health Directory
¡ Hit muscle groups more frequently. In the 2016 study, “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy,â€? published in Sports Medicine, targeting various muscle groups twice a week, rather than once, helped maximize muscle growth. ¡ Consider a full-body routine. Working the entire body several times a week also may help one make gains in muscle growth. University of Alabama researchers followed a group of men who had been lifting weights for several years. Those
who performed a full-body routine three days a week for three months gained almost 10 pounds of muscle over that time. ¡ Fatigue the muscles. Decrease rest periods between sets to encourage quick release in muscle-building hormones. ¡ Have casein protein before bed. Data published in Science Daily in March 2019 found that pre-sleep protein intake increases muscle protein synthesis during overnight sleep in young adults. Lead author Dr. Tim Snijders of Maastricht University gave 44 healthy young men a 12-week lifting program. Half were also given a nightly, pre-sleep protein shake with about 30 grams of casein, while the others weren’t. The protein-before-bed group gained significantly more muscle strength and size than those who had no protein before bed. Muscle growth comes from frequent strength training, increasing caloric consumption, taxing muscles, and being consistent and patient with one’s goals.
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2020-21 East Texas Health Directory
Understanding the benefits of protein shakes
Protein powder shakes once were
consumed almost exclusively by professional body builders or gym rats looking to increase their muscle mass. But long gone are the days of finding protein shake supplies in specialty fitness stores. Nowadays protein shakes are mainstream and big business for the fitness and diet industry. Although protein shakes are not a magic solution for six-pack abs or overnight weight loss, they can - when used correctly - make a healthy addition to a fitness and nutrition regimen. With that said, they may not be right for everyone. But it’s important for individuals to weigh the pros and cons of protein products and work with their physicians to find the right regimen for their age, gender, body type, and desired goals. Protein shakes have a lot of positive attributes. Convenient and portable, protein shakes are formulated with readily available, highly digestible protein to fuel the body post-workout.
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Protein is essential for building muscle and overall body strength and is an important building block of bones, muscles, cartilage, skin, and blood. It also helps make hormones, enzymes and other body chemicals. Protein shakes deliver whey or casein protein in a convenient way. And because protein shakes tend to be concentrated, many people can consume the recommended level of protein for their activity type without having to eat many calorie-laden meals. Shakes also can be filling and help people feel satiated longer. Some people substitute protein shakes for meals once per day, eliminating a potentially calorie-laden meal in favor of a low-calorie shake. While protein shakes can be beneficial, the International Society of Sports Nutrition recommends that those who exercise should try to reach their protein requirements via whole foods. Protein shakes are not complete meals; therefore, they may create nutritional deficits if they are routinely used as meal substitutes.
2020-21 East Texas Health Directory
The Mayo Clinic offers that protein shakes often fall short of supplying significant amounts of carbohydrates, vitamins, minerals and healthy fats. They’re also generally missing naturally occurring fiber, antioxidants and phytochemicals. Protein shakes may be flavored with artificial ingredients or sweeteners which can be fine when consumed occasionally, but may not be recommended as a long-term meal replacement. Too much protein may not be a good thing, either. The U.S. Department of Health recommends that adults should not consume more than twice the recommended daily intake of protein, which is 55.5 g for men and 45 g for women. Protein shakes often have 20 to 40 g of protein per serving. So it’s easy to see how consumers of protein shakes may consume more than their recommended amount of protein. According to the U.S. Centers for Disease Control and Prevention, consistently exceeding daily protein requirements can lead to weight gain, high blood cholesterol, an elevated risk for heart disease, and kidney complications.
Also, The Physicians Committee for Responsible Medicine states that consuming too much protein can raise a person’s risk of developing cancer, osteoporosis and kidney stones. Protein shakes are convenient forms of a nutrient that active bodies need. When used in moderation and as part of an overall healthy eating plan, they should be safe. But it’s important to discuss any dietary and exercise concerns with a doctor before making drastic lifestyle changes.
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Our priority is to protect our patients, families and each other. If you need emergency care, don’t delay! The UT Health East Texas at Cedar Creek Lake emergency room is ready to care for you. Now.
100 Municipal Dr., Gun Barrel City, TX 75156 UTHealthEastTexas.com
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2020-21 East Texas Health Directory
Quality care close to home
To schedule an appointment, call 903-596-DOCS or schedule online at UTHealthEastTexasDoctors.com.
100 Municipal Dr. Gun Barrel City, TX 75156
UTHealthEastTexasDoctors.com 15
2020-21 East Texas Health Directory
How to get children excited about dental health
Dental hygiene is an important compo-
nent of a healthy lifestyle, but it’s an element youngsters rarely embrace with open arms. Parents know that getting kids, especially young children, to brush their teeth is not always so easy. In recognition of that, the American Dental Association suggests the following strategies to make brushing teeth something kids will look forward to. · Make it fun. Brushing teeth may not be considered a fun activity, but who’s to say it can’t benefit from a little levity? The ADA recommends turning tooth brushing sessions into dance parties and/or sing-alongs. Youngsters might be so busy cutting a rug or listening to mom and dad belt out a few hits that they don’t even realize they’re cleaning their teeth at the same time. If singing and dancing aren’t cutting it, then incorporate another fun activity, like reading a child his or her favorite story, into daily brushing sessions. The ADA advises adults and children to brush their teeth for two minutes twice a day, so activities
need not be too advanced. But a fun activity that allows kids to do something other than brush their teeth can be a great way to help them meet the “two minutes, two times” guideline.
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2020-21 East Texas Health Directory
· Reward good behavior. Parents can reward youngsters who brush their teeth without incident by offering praise or allowing them to pick a bedtime book when brushing at night. · Put kids’ favorite characters to work. The ADA notes that many popular children’s television shows and books have stories about brushing teeth. Watch these stories with your children, then reference the stories and characters if kids are reluctant to brush their teeth. Parents also can find toothbrushes and/ or toothpaste that feature kids’ favorite characters to get youngsters more excited to brush. · Become a storyteller. Parents also can make up their own stories, explaining to kids how they can be superheroes who brush away the bad guys that cause cavities. · Brush alongside your children. Kids love to mimic their parents, so moms and dads can brush alongside their youngsters in the hopes they’ll follow suit.
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Many children may never jump at the chance to brush their teeth. But parents can employ a few savvy strategies to make daily brushing sessions more fun for youngsters.
2020-21 East Texas Health Directory
Support your Family Caregivers At some point in a son or daughter’s life, the role of caregiver may shift. Where parents once took care of their children, aging parents very frequently rely on their children to care for them. Adult caregivers typically want to do right by their aging loved ones but sometimes find that the demands of medical and emotional support can dominate their lives - so much so that their own children and other household responsibilities are neglected. The Mayo Clinic says it is natural to feel sad, alone, frustrated, and even angry when serving as a caregiver to an elderly parent. However, it’s also important to recognize the signs that the burden has become too much and to look for ways to lighten the workload. Anyone can get caregiver stress, but the National Alliance for Caregiving says women are more susceptible than men. Those who are responsible for helping someone with Alzheimer’s disease, dementia or a debilitating illness are also at a high risk of developing their own medical issues. These responsibilities can affect the quality of caregivers’ sleep and impede their ability to relax and unwind. Finding relief from caregiver stress can involve a few different strategies. · Ask for more help. Don’t hesitate to ask for help. If other family members or siblings are unable to pitch in, look into the possibility of hired aides. These professionals can be excellent and trained sources of support who assist with activities of daily living, remind patients to take their medications and assist in coordinating medical checkups.
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· Consider watchdog technology. Smart homes have enabled remote control of many household systems, making it possible to monitor thermostat temperature, water leaks or floods, appliance and light usage, and much more. Video and sound surveillance can offer peace of mind to those who cannot be with their loved ones constantly. Another option is a product called Care Coach. This is a digital tool that provides medicine reminders, health coaching, automated alerts, and an interactive avatar that can offer psychological and comforting support. · Explore respite care. Many rehabilitation and nursing facilities offer short-term respite care for loved ones so that caregivers can take the time to go on vacation or enjoy a day or two without having to check in on an elderly parent. Facilities generally have 24-hour staff to monitor residents, provide meals and provide entertainment. · Embrace community resources. Seniors may be eligible for low- or no-cost services like visiting nurses, meal delivery and adult day programs. This network of support can further alleviate caregiver stress. · Talk it out. Work with a licensed therapist to find other coping strategies for dealing with the mounting pressure of being a caregiver. Talk therapy and relaxation techniques can help curb stress. Being a caregiver is a rewarding but demanding responsibility. Utilizing all possible resources can make the job easier.
2020-21 East Texas Health Directory
The gift of massage therapy
The gift of massage treats recipients to
relaxation and the healing power of therapy and can serve as an escape from the stresses of daily life. In their 21st annual consumer survey, the American Massage Therapy Association says 19 percent of consumers reported receiving a massage from a professional therapist in the previous year. Many people rely on massage for medical relief, including to alleviate muscle soreness, stiffness or spasms. Massage can also aid in the recovery from migraines, help prevent injury and assist in general well-being. Gifting massage is easy when one knows the type of massage a person desires and the place he or she frequently visits for massage therapy. Brushing up on the types of massage therapies available can help gift-givers make more informed decisions. Swedish massage This classic, standard massage offered at
many facilities has become synonymous with massage therapy. Using lotion or oil, therapists will begin with general, broad strokes on the body and then move on to address specific problem areas. The basic strokes involved in Swedish massage include petrissage (kneading, rolling and lifting), effleurage (long, smooth strokes), friction, tapotement (percussion-like movements), and vibration. Swedish massage is ideal for those who have never before visited a massage therapist.
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2020-21 East Texas Health Directory
Deep tissue massage Deep tissue massage similar to Swedish massage but the technique focuses on the deepest layer of muscles to target knots and release chronic muscle tension. This massage can work out kinks and is recommended for people who like a deeperpressure massage. Hot stone massage When giving a hot stone massage, massage therapists will use a form of therapy that follows the same principles of Swedish massage with the addition of heated stones. Adding heat to specific areas of the body enhances feelings of relaxation. The heat also enables the massage to be delivered without extra exertion of pressure. Shiatsu The health resource VeryWell states that shiatsu is a form of Japanese bodywork that involves localized pressure by the therapist’s fingers or other body parts (elbows/ arms) in a rhythmic sequence along the body. Each point is held for a few seconds. The practice has roots in traditional Chinese medicine, and can be used to stimulate acupressure points on the body. Reflexology Reflexology has ancient origins, but was refined by physiotherapist Eunice Ingram in the 1930s. It targets areas on the hands and feet believed to be connected with other areas of the body. Reflexologists apply pressure to these points and can stimulate the release of endorphins in the body to reduce stress and discomfort. Aromatherapy massage Many massage therapists will offer aromatherapy as part of massage packages. Scents may trigger certain responses, helping to invigorate, relax or recharge the body. Oils may be scented, or perfumed candles or incense may be present in the room.
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2020-21 East Texas Health Directory
Why dental health is essential for overall health
The importance of maintaining clean
teeth and healthy gums goes beyond having fresh breath and a white smile. Many people are surprised to discover that oral hygiene plays an integral role in overall health. Research indicates that oral health mirrors the condition of the body as a whole. Also, regular dental visits can alert dentists about overall health and pinpoint if a person is at a risk for chronic disease. An oral health check-up also may be the first indication of a potential health issue not yet evident to a general medical doctor. Heart disease According to the Academy of General Dentistry, there is a distinct relationship between periodontal disease and conditions such as heart disease and stroke. Joint teams at the University of Bristol in the United Kingdom and the Royal College of Surgeons in Dublin, Ireland, found that people with bleeding gums from poor dental hygiene could have an increased risk of heart disease. Bacteria from the mouth is able to enter the bloodstream when bleeding gums are present. That bacteria can stick to platelets and subsequently form blood clots. This interrupts the flow of blood to the heart and may trigger a heart attack. Brushing and flossing twice daily and rinsing with mouthwash can remove bacteria and keep gums healthy.
Facial pain The Office of the Surgeon General says infections of the gums that support the teeth can lead to facial and oral pain. Gingivitis, which is an early stage of gum disease, as well as advanced gum disease, affects more than 75 percent of the American population. Dental decay can lead to its own share of pain. Maintaining a healthy mouth can fend off decay and infections, thereby preventing pain. Pancreatic cancer In 2007, the Harvard School of Public Health reported a link between gum disease and pancreatic cancer. In the ongoing study, 51,000 men were followed and data was collected beginning in 1986. The Harvard researchers found that men with a history of gum disease had a 64 percent increased risk of pancreatic cancer compared with men who had never had gum disease. The greatest risk for pancreatic cancer among this group was in men with recent tooth loss. However, the study was unable to find links between other types of oral health problems, such as tooth decay, and pancreatic cancer.
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2020-21 East Texas Health Directory
Alzheimer’s disease Various health ailments, including poor oral health, have been linked to a greater risk of developing Alzheimer’s disease. In 2010, after reviewing 20 years’ worth of data, researchers from New York University concluded that there is a link between gum inflammation and Alzheimer’s disease. Follow-up studies from researchers at the University of Central Lancashire in the United Kingdom compared brain samples from 10 living patients with Alzheimer’s to samples from 10 people who did not have the disease. Data indicated that a bacterium - Porphyromonas gingivalis - was present in the Alzheimer’s brain samples but not in the samples from the brains of people who did not have Alzheimer’s. P. gingivalis is usually associated with chronic gum disease. As a result of the study, experts think that the bacteria can move via nerves in the roots of teeth that connect directly with the brain or through bleeding gums. These health conditions are just a sampling of the relationship between oral health and overall health. Additional connections also have been made and continue to be studied.
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2020-21 East Texas Health Directory
Effects of UV rays on the eyes
T
he sun can be both friend and foe. A warm, sunny day can improve mood and increase levels of vitamin D in the body. Exposure to sunlight during the day also can help regulate the body’s natural sleep-wake cycle, known as the circadian rhythm. However, overexposure to the sun can be dangerous as well. Many people recognize that exposure to the sun can lead to sunburn and longstanding skin damage, but they may not realize that the eyes also are susceptible to damage caused by the sun. The eye health resource All About Vision warns that extended exposure to the sun’s UV rays has been linked to significant eye problems, including cataracts, macular degeneration, pinguecula, pterygia, and photokeratitis. UV rays come in three types: A, B and C. The atmosphere’s ozone layer blocks virtually all UVC rays, which are the most potent, but UVA and UVB can be dangerous when exposure to the sun is significant. Exposure to excessive amounts of UV
radiation over a short period of time can cause photokeratitis, which is essentially a sunburn of the eye that can cause pain and redness. Prolonged exposure to UV rays without adequate protection may cause lasting damage, says the American Optometric Association. UV rays come from both the sun itself and tanning beds. Here’s a look at some of the common UV-induced eye conditions.
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2020-21 East Texas Health Directory
· Cataracts: A clouding of the eye’s natural lens, or the part of the eye that focuses the light a person sees. · Macular degeneration: UV rays may lead to macular degeneration, which is a leading cause of vision loss for older people. The macula is the center portion of the retina, essential for vision. · Pterygium: This is a growth that begins on the white of the eye and may involve the cornea. The growth can eventually impede vision, says the organization Prevent Blindness America. Sunglasses and other protective lenses are essential to keeping the eyes healthy. AOA says that for sunglasses to be effective, they should: · block out 99 to 100 percent of both UV-A and UV-B radiation; · screen out 75 to 90 percent of visible light; · have lenses that are perfectly matched in color and free of distortion and imperfection;
· have lenses that are gray for proper color recognition. In addition, people can wear wide-brimmed hats to protect their eyes from the sun and harmful UV rays. This will shield the eyes and the delicate skin of the face. Learn more about protecting the eyes at www.allaboutvision.com, www.aoa.org, or www.preventblindnessamerica.org.
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Call Janice Grubbs-Vincik or Mary Dlabaj 903-887-4511
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2020-21 East Texas Health Directory
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Lance Popham, FNP Clay Caldwell, FNP Pat Ingram, FNP Garrett Smith, PA Natalie Carter, FNP Brandi Foster, NP Krystal Morgan,NP Medical Director Jon Edwards, M.D.
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