Health & Wellness 2013

An Easy Action PlanTo get healthy and fi t

Rising CostOf HealthcareA major concern for many

Healthcare For Our ChildrenBrings peace of mind

Owatonna.com

HEALTHWELLNESS

&2013

HEALTH & WELLNESS Thursday, April 18, 2013

Health and Wellness 2013A special project of the

Owatonna People’s Press135 W. Pearl St., Owatonna, MN 55060

owatonna.comHealth and Wellness 2013 is distributed to subscribers and readers

of �e Owatonna People’s Press at no additional charge. All rights reserved ©2013.

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Editorial content supplied by Area Professionals and Metro Creative Graphics.

Publisher: Ron EnsleyAdvertising Director: Debbie Ensley

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Ad Design: Keeley Krebsbach, Jenine Kubista, Kelly Kubista, Paul Ristau

High cholesterol is an issue for many men and women, who may or may not know that excessive cholesterol in the blood can increase a person’s risk of cardiovascular disease. �at’s a genuine concern for many people, as the American Heart Association notes that cardiovascular disease is the leading cause of death in the United States. Statistics Canada reports that heart disease accounted for 21 percent of all deaths in 2008 (the most recent year for which statistics were available), placing it behind only cancer among the leading causes of death in Canada.

�e link between high cholesterol and cardiovascular disease has long since been established, but the good news is that even men and women with considerably high cholesterol levels can greatly reduce their risk of one day developing cardiovascular disease. Some may need the help of prescription medication to lower their cholesterol, while others might only need to make certain lifestyle changes to lower their cholesterol. Men and women should discuss a plan of attack to lower their cholesterol levels with a physician, who will determine if medication should be a part of the plan. Even if medication is a factor, the following are some lifestyle changes men and women with high or moderate cholesterol levels can make to reduce their risk of cardiovascular disease.

Shed those extra pounds. According to the Mayo Clinic, losing as little as 5 to 10 percent of your body weight can greatly reduce cholesterol levels. There are a number of ways to lose weight, but the most successful way to lose weight and keep it o� typically involves adopting a more active lifestyle and coupling that with a healthy diet. �e AHA recommends 30 minutes of physical activity each day. �is can include any number of activities that get you o� the couch and exercising, including walking, biking, swimming, and jogging.

An additional benefit of exercising to lose weight is that it can raise your so-called “good” cholesterol (also known as high-density lipoprotein, or HDL), which can protect you against a heart attack. Many medical experts believe HDL carries cholesterol away from the arteries and back to the liver, where the cholesterol is then passed from the body.

Embrace heart-healthy foods. One of the more e�ective, yet o�en most di�cult, ways to lower cholesterol is to make dietary changes, forgoing unhealthy fare for more heart-friendly foods. �e idea of changing one’s diet does not appeal to many people, but a more heart-healthy diet does not have to be devoid of taste. You can still eat red meat and dairy products, but keep them to a minimum, as both red meat and dairy can raise your

“bad” cholesterol. Also known as low-density lipoprotein, or LDL, bad cholesterol can combine with other substances to form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible, increasing one’s risk of heart attack and

stroke. Red meat and dairy tend to have a good deal of saturated fat, which the Mayo Clinic suggests should account for less than 7 percent of your daily caloric intake.

There are many ways to make more heart-healthy dietary choices, some of which include selecting whole grains (including whole wheat pasta and whole wheat �our), loading up on fruits and vegetables that are high in �ber (which can lower cholesterol) and choosing entrees for foods that are rich in omega-3 fatty acids, such as certain types of �sh, which help lower LDL cholesterol.

Stop smoking. Smokers have a sure�re way to reduce their cholesterol, though some may �nd it more di�cult than making any dietary changes. Quitting smoking has an almost immediate impact on the health of your heart, which is at a lower risk of attack within 24 hours of quitting smoking. Within one year of quitting, your risk of heart attack is half that of someone who continues to smoke, and in 15 years your risk of heart disease will be similar to that of someone who has never smoked. In addition, quitting smoking may improve your HDL cholesterol level. �ough it might not be easy, quitting smoking might be the most effective way to improve your cholesterol levels while lowering your risk for cardiovascular disease.

More information about lowering your cholesterol is available at www.heart.org.

Daily physical activity, including walking, is one easy way to reduce your cholesterol levels as well as your risk for heart disease.

Easy ways to lower your cholesterol

Owatonna.com

�ere are a host of ways �tness-minded folks can burn a few extra calories, even if they don’t know they’re doing it. For instance, those who can’t sit still and tend to have a nervous personality may burn more calories than a person who is calm. �at’s because �dgeting can burn up to 350 calories a day. Laughing more can also burn extra calories. Scientists estimate that laughing 100 times is equivalent to a 10-minute workout on a rowing machine. Remember to get some shut-eye as well. Research has found that dieters who get adequate sleep can more easily shed weight. For those who are feeling amorous, engaging in intimate behavior can burn up to 360 calories an hour.

Did you know?

Thursday, April 18, 2013 HEALTH & WELLNESS PAGE 3

It’s the patient’s

507-451-7888 | www.intouchpt.com

where to go for Physical Therapy

CHOICE

Dr. Anne Lamb

By Anne LambIn Touch Physical � erapy

Why do we feel it necessary to carry the weight of the world on our shoulders? Too many times we succumb to the “weekend war-rior” syndrome. Compressing all your physical activity for two days on the weekends sets us up for injury, similar to running a half marathon without any training does not increase our � t-ness level. Perhaps that is why several million people in the United States seek medical care each year for shoulder problems.

� ere are many reasons for shoulder pain, but one common problem is a rotator cu� tear or strain. � e rotator cu� is made up of the muscles and tendons that surround the top of the upper arm bone (humerus) and it holds the shoulder properly in the shoulder joint. An injury may result suddenly from a single traumatic event, or often develop gradually because of repetitive activities that rotate your arm in and also overhead reaching.

Signs and symptoms: Recurrent, constant pain, especially with

overhead activities

Pain at night that pre-vents you from sleeping on the a� ected side

Muscle weakness, par-ticularly when attempting to li� the arm.

Catching or cracking sounds when the arm is moved or positioned

Limited range of mo-tion

Muscle atrophy (shrinking)Usually occurs in a person’s dominant armMay be triggered by a speci� c incidentRisk factors:Repetitive overhead motion, such as paint-

ing a ceiling or excessive throwing during a so� ball game

Heavy li� ing from the ground in awkward positions

Excessiv e force, such as a fallDegeneration due to aging including a re-

duction in the blood supply to the tendon Excessive use of vibrating machinery and

simple things as turning on a lawnmower that the cord is tight and stuck.

Rotator cuff tears may be partial or full thickness. Partial thickness tears do not com-pletely sever the tendon and may respond well to physical therapy and exercises. Full thickness tears require surgery to correct so the shoul-der so the shoulder can rest in the socket and maintain function and allow you to li� it over-head. Other treatment options may include a strengthening exercises and positioning to help the shoulder muscles heal so that your shoulder can return to full function and movement. In most cases, the initial treatment is nonsurgical and involves several modalities. � ese include:

Rest, if the tear is due in part to overuse, resting the shoulder may help

Non-steroidal anti-in� ammatory medica-tions will help control pain

Strengthening and stretching exercises, as a part of a Physical � erapy program, are rec-ommended

Corticosteroid injections can help reduce the pain, but cannot be repeated frequently

because they can weaken the tendonsUltrasound can enhanced the delivery of

topically applied drugs and has thermal e� ects that may also help in the healing process

Rehabilitation

Rehabilitation includes the help of Physical � erapy. It o� en takes up to four to six months to recover from shoulder surgery and have full function. You will be recommended by a physi-cal therapist to begin a program of exercises to strengthen and restore full motion as recom-mended by your doctor. This program will help you reach your maximal function and help you return to your normal acts of daily living. However, your commitment to following the program will make a signi� cant di� erence in your ultimate results.

Anne Lamb is a physical therapist and own-er of In Touch Physical � erapy. She can be reached by calling In Touch Physical � erapy at 451-7888.

Why does my shoulder hurt, is it a rotator cu� ?

Anne Lamb

Fatigue can prove a formidable foe to anyone. Exercise enthusiasts and couch potatoes alike pe-riodically can su� er from fatigue, which can a� ect performance at work and one’s relationships with friends and family.

Fatigue can be temporary or chronic, and while quick � xes like an energy drink might work for a little while, such solutions may only mask fatigue for a brief period before it returns once the stimu-lant wears o� . Many times fending o� fatigue in-volves making some lifestyle changes that can boost your energy over the long haul and make fatigue a distant memory.

Eat breakfast no matter what. According to a study published in the International Journal of Food Sciences and Nutrition, a high-� ber, high-carbo-hydrate breakfast can increase alertness between breakfast and lunch, a period of time during which many professionals begin to feel fatigue settling in. Whole-wheat toast or a bowl of high-� ber cereal can pack an energetic punch that lasts all the way to lunchtime.

Choose high-energy snacks. One of the prob-lems many people have when dealing with fatigue is how they choose to combat their feelings of slug-gishness. Eating a candy bar from the o� ce snack machine might seem like the ideal energy booster, but a sugar boost does not last very long. Chances are your feelings of fatigue will return sooner rather than later.

Give yourself a break. Burning the midnight oil might be necessary, but failing to take breaks throughout the day will likely exasperate any feel-ings of fatigue. � at’s because taking periodic breaks throughout the workday has been proven to be very e� ective at combating fatigue. A study conducted at Louisiana State University compared a trio of di� erent work schedules for workers who used a computer. � ose who took brief, frequent breaks were better at � ghting fatigue and more productive at work than those who did not. A short break of 5 to 10 minutes can be enough to provide an immediate energy boost and fend o� feelings of fatigue.

Hit the road, Jack. Another way to e� ectively � ght fatigue is to get walking. A decades-old study conducted by a researcher at California State Uni-versity, Long Beach, found that walking briskly for 10 minutes provides people with more energy than eating a candy bar. � ough the candy bar led to an initial energy boost, that boost died down within an hour, whereas the boost provided by a brisk walk increased energy levels for roughly two hours. Get up and walk around the o� ce or take a brisk walk around the block or the parking lot of your o� ce complex. You’ll come back to your desk refreshed and ready to resume your workday.

Fatigue is no laughing matter for many men and women. But a few tried and tested fatigue-� ghting methods can increase your energy and productivity.

Successfully fend o� workplace fatigue


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See What You Love,Love How You See!Serving our patients and community for over 25

years with expert eye care. Outstanding selection of eyewear and sunglasses. Contact lens experts!

Facebook.com/Horizon.EyeCare

Dr. Beth GilthvedtOptometrist

Dr. Nick VincelliOptometrist

118 N. Oak Ave., Owatonna • 507-451-3072 www.eyecareowatonna.com

Member of

We welcome any doctor’s lens prescription

By Dr. Beth GilthvedtHorizon EyeCare

When you’re concerned about your vision or your eyes, where do you go for help?

Your f irst choice should be your optometrist.

Doctors of optometry (ODs) are the primary health care professionals who are trained to examine, diagnose, treat and manage disorders that a�ect the eye or vision. They also can identify and help monitor systemic conditions that may a�ect the eye and vision such as high blood pressure, high cholesterol, diabetes, lupus and other diseases and disorders.

Doctors of optometry are the nation’s largest eye care profession, serving patients in nearly 6,500 communities across the country. As primary eye care providers, doctors of optometry are an integral part of the health care team, earning their doctoral degree just as dentists, podiatrists and other doctors do.

Doctors of optometry in Minnesota are licensed to diagnose and treat eye infections and allergies as well as glaucoma and other eye conditions. �ey diagnose and provide counseling regarding macular degeneration and cataracts. �ey can help you decide if laser vision correction or vision therapy is right for you. Optometrists also prescribe contact lenses and glasses to enhance your vision for your work and all the other activities you do. Your eyes work hard every day. Your optometrist can help you see better and help you protect your eye health.

In addition to being the experts on eye and vision diseases and disorders, doctors of optometry have the education and training

to diagnose the ocular m a n i f e s t a t i o n s o f diseases and medications that affect the entire body. They also are qualified to evaluate their patients for surgery when appropriate and often manage their patients’ care pre- and post-operatively.

A�er attending a university or college, an optometry student concentrates speci�cally on the structure, function and disorders of the eye for 4 additional years to earn a doctoral degree. Some optometrists participate in residency programs after earning their doctorate. �is experience o�ers doctors of optometry training in sub-specialties such as pediatric optometry, low vision care, vision therapy or geriatrics.

In addition to their formal, doctoral-level training, all optometrists participate in ongoing continuing education courses to stay current on the latest standards of care Curriculums and continuing education are updated on an ongoing basis to re�ect technological advances, including surgery techniques, prescriptive medications and other medical treatments related to eye diseases and disorders.

Because optometrists are trained to recognize critical health issues, having an eye exam can save your life as well as your vision. Here are some examples from our practice:

A man in his 20s thought he needed eyeglasses because he suddenly developed blurred vision. It turned out that he had type

I diabetes. We sent him immediately to his medical doctor who hospitalized him to get his blood sugars controlled. He now takes insulin and his vision is normal again.

A woman came in for an eye exam because of severe headaches and blurred vision. In this case we found that she had critically high blood pressure. She didn’t need glasses, she to see her medical doctor to get her blood pressure under control before she experienced kidney damage or had a stroke.

A farmer came in with a piece of metal in his eye. While removing the object, we recognized that he had glaucoma. Glaucoma is called the “silent thief of sight” because there are few symptoms until irreversible blindness has occurred. Diagnosing glaucoma saved this farmer’s sight as we could treat his glaucoma in the early stages

While performing an optometric eye exam, a condition was found that needed urgent evaluation and treatment. This patient had a benign tumor behind one eye

which, because of the timely referral, it was successfully removed.

Your eyes and vision are vitally important to everything you do. Don’t neglect your eyes or take your vision for granted. Regular preventative eye exams are important for everyone, and optometrists are primary care eye professionals who provide eye health and vision care to people of all ages. If you have questions about what is best for your eyes and vision or about glasses, contact lenses, laser vision correction, vision therapy, vision and learning, eye diseases and disorders, see your optometrist.

Dr. Beth Gilthvedt, optometrist, owns and practices at Horizon EyeCare Professionals, Vision Source Owatonna. Vision Source is the nation’s number one network of premier, private practice optometrists. Founded in 1991, �e Vision Source network includes more than 2500 o�ces in all 50 states and in Canada.

Set Your Sights on Professional Eye Care

Dr. Beth Gilthvedt

Did you know?A new study in the journal Neurology suggests that working out is the most e�ective way to protect

the brain from Alzheimer’s disease. Researchers studied roughly 700 study participants from Scotland, all of whom were born in 1936. Each participant reported their levels of leisure and physical activity at age 70, rating their physical activity on a scale from moving only to perform household chores to participating in heavy exercise or competitive sport several times per week. Participants were also asked to rate how o�en they engaged in social or intellectual activities. At age 73, participants received an MRI to measure certain biomarkers in their brains. �ose who participated in more physical activity showed less brain shrinkage and fewer white matter lesions, both of which can be signs of Alzheimer’s disease. And while social and intellectual activities can be bene�cial in preventing Alzheimer’s disease, the study found that social and intellectual engagement weren’t as helpful to the brain as physical exercise. �e types of physical exercise most bene�cial to the brain are still being studied, though information presented at the 2012 Alzheimer’s Association’s International Conference suggested that strength training is perhaps the most e�ective form of exercise.


255 22nd St. SEOwatonna • 451-0074

www.danceowatonna.comFront Row: Kirsten Brenden, Nicole Kain, Michelle Honsey, Emma Howell, and McKenna

Hansen Middle Row: Libby Ferch, Kellie Ho�back, Diane Skala, and Kara Kubista Back Row: Melynda Schultz, Dave Hoggard, Jill Hoggard, and Katie Gillespie

Jill Hoggard Academy of Dance

By Jill HoggardJill Hoggard Academy of Dance

Dance education inspires good work habits and healthy lifestyle choices. Studies show that a structured dance program enhances academic achievement. Jill Hoggard Academy of Dance promotes an emphasis on technique along with learning a dance or combination. Dancers jump, leap, turn, skip and spin; on the � oor and across the floor. Coordination, self-discipline, responsibility, confidence, balance, locomotor skills, meeting friends... dance does it all! � e result? Physical health and mental awareness.

Why dance? Dance develops the individual physically, artistically, intellectually, emotionally and socially. Dance students join an artistic family where they develop enduring friendships and nurture a passion for the arts. While having fun, dance students gain many benefits. Dancers

develop physically by gaining balance and coordination through structured physical activity. They learn correct posture and alignment through repetition. Along with this , they develop strength and � exibility. Dance promotes athleticism partnered with a kinesthetic awareness. Artistically, dancers acquire an increase in self expression and creativity. Dance promotes a student’s aesthetic awareness and musicality, as well as communication. Dance is also intellectually stimulating in that it promotes critical thinking and problem solving skills. Students gain self-discipline and increased concentration and focus. Time management skills are also important for a dancer to achieve. Emotionally, a dancer develops

increased confidence and self-respect. To experience the joy and excitement that come with dance, a student must be determined and committed to the art. A dancer benefits socially by forming new friendships and respect for others. Dance promotes responsibility in an individual. It also encourages teamwork and tolerance. At Jill Hoggard Academy of Dance, our mission is to provide professional dance instruction and instill an appreciation for the art of dance in a safe, high quality studio environment. We encourage students of all skill levels to excel to their fullest potential while having fun and sharing their dance talents in the community. Jill Hoggard Academy of Dance holds a vision that dance as an art is basic to educating our children. We are dedicated to building a future for dance education as art, education and life! Jill Hoggard Academy of Dance offers classes for ages two and up, including: U

& Me, Creative Dance, Ballet, Lyrical, Tap, Jazz, Street Jazz, Pointe, Pre-Pointe and two levels of Adult Classes. Jill Hoggard Academy of Dance has two studios with state-of-the-art sprung maple � oors, private parking and the “Gotta Dancewear” store. Jill Hoggard Academy of Dance o� ers classes in August with three performances at the Steele County Free Fair. Fall registration begins August 1st and classes start at the end of August. Jill Hoggard Academy of Dance has also added three competition teams to its repertoire; Junior Competition, Senior Competition and Teaching Assistants Competition. Information is now available! Dance concerts are Saturday, May 5th and Sunday, May 6th at 1:00 PM and 6:30 PM. Tickets are now available at the studio. Check out our website at www.danceowatonna.com. Get healthy, get well... dance!

Dance students gain many bene� ts

Jill Hoggard

By Greg Schroeder, MPTOwatonna Physical � erapy

I’ve been hearing lately that age 60 is the new 45. At least that’s what my friends who are nearing that age tell me. And those who have now gotten to 65 tell me it’s the new 50. � at is a lot of optimistic thinking. And the reason for that optimism is that today’s baby boomers know that exercise is no less important for those in their sixties and seventies than it is for people half that age. No matter what your age, the bene� ts of exercise are the same — increased energy and self-esteem, conditioned heart and lungs,

improved muscle tone, and greater function of bones and joints. All the studies and health m a g a z i n e a r t i c l e s discuss how engaging in regular exercise can also reduce the e� ects of certain chronic diseases, such as diabetes, high blood pressure, arthritis, and osteoporosis.

With the inevitable arrival of spring, a myriad of ways to exercise are possible. A great way to get exercise for those of you

who hate the thought of going to a � tness club is to do it through everyday activities. Even though spring has been slow in coming, working in your garden or yard is a great way to get the exercise you need along with some much needed mental relaxation. Studies show that working in your yard or garden can burn between 250 calories and 500 calories an hour, depending on your level of activity. Trimming shrubs or trees requires about the same amount of exertion as walking at a moderate pace while raking the lawn takes as much energy as a leisurely bike ride or water aerobics. Indeed, some gardening

even involves resistance principles similar to weight training.

Beyond physical exertion, gardening also o� ers a level of serenity that can help a person’s mental health, experts say. A study from Memorial Sloan-Kettering Cancer Center in New York City found that women recovering from breast-cancer surgery discovered that walks in the garden helped restore their ability to concentrate and reduce their depression. I encourage you to take to Owatonna’s wonderful trail system and observe spring’s arrival.

No matter your age, the bene� ts of exercise are the same

Greg Schroeder, MPT

See EXERCISE Page 23


Providing services, solutions and hope to children and their families.

Children, Adult and Family Mental Health Ser vices

In Home Therapy and Skills Training

Individual/Family/Group Skills Training

Mental Health Behavioral Aide/Rehab Ser vices

Outpatient TherapyIndividual/Family/Group

PsychotherapyBir th to Five Ser vices

Children’s Mental Health Case Management

Child Protection

FERNBROOK FAMILY CENTER:631 N Cedar Ave. | Owatonna, MN 55060

(507) 446-0431 (507) 446-8014

WWW.FERNBROOK.ORG

Serving Rice, Goodhue, Waseca, Steele, Dodge, Wabasha & Olmsted Counties

Options in mental health servicesSubmitted by Fernbrook Family Center

The statistics are staggering. Mental health issues are prominent throughout the country. According to SAMSHA (the Sub-stance Abuse and Mental Health Services Administration), by 2020, mental and sub-stance use disorders will surpass all physi-cal diseases as a major cause of disability nationwide. More than 34,000 Americans die every year as a result of suicide, which is approximately one every 15 minutes. Half of all lifetime cases of mental and substance use disorders begin by age 14 and three-fourths by age 24. So what can someone do?

For most people, therapy creates an im-age of lying on a couch with someone taking notes and sitting and taking notes (generally an older male with a mustache). �at no lon-ger is the reality of mental health treatment. With the complexity of family and social sys-

tems and individual mental health needs, the service system has changed and evolved. �e focus today is person-centered and meeting the client where they are at, both �guratively and literally (home, school, community or o�ce). Today’s mental health service sys-tem includes more of a menu of community based service options that are tailored to the needs of the individual and based on a diag-nostic assessment that determines need. So what are some of the options?

Psychotherapy (aka: counseling or ther-apy): This service is available for adults and children, individually, as a family or in groups. �is service explores the underly-ing issues of behaviors and situations; it can also be used to build onto existing functional abilities.

Children’s �erapeutic Services and Sup-ports (CTSS): Mental Health Practitioners

teach and build skills that a child/adolescent does not have or has lost as a result of his/her mental health symptoms. �e skills taught must be rehabilitative to bring the individual back to a baseline set of behaviors and can be provided individually, in a family or in a group. Examples of skills include: commu-nication skills, social skills, decision making skills, anger management skills, and coping skills, etc. Mental Health Behavioral Aide services are also available to provide addi-tional individual practice and repetition to assist in skills development.

Adult Rehabilitative Mental Health Ser-vices (ARMHS): Mental Health Practitioners teach and work with an adult to build skills that have not developed or have been lost as a result of his/her mental health symptoms. �e skills can be provided individually or in a group. Examples of skills include: interper-

sonal relationship skills, social skills, coping skills, independent living skills, money man-agement skills, etc. Mental Health Rehabili-tative Worker services are also available to provide additional individual practice and repetition to assist in skills development.

Fernbrook Family Center has been work-ing with families in Steele County for over ten years specializing in treatment of men-tal health services for children, adolescents, adults and families. Specialties include but are not limited to: Trauma Focused-CBT, children birth-5 (also have grant monies available to serve children who are uninsured or underinsured), CTSS services, ARMHS services, Parent-Child Interaction �erapy, Dialectical Behavioral Therapy, adoption issues, and play therapy.

Vitamins and cancer preventionPeople take daily vitamin supplements for a vari-

ety of reasons. Many believe that vitamins will serve as an insurance policy of sorts should they not be consuming the necessary vitamins and minerals through their diets. Others believe that vitamin sup-plements will ease certain ailments or help prevent diseases, such as cancer. Beliefs such as these have helped the dietary supplements business become a billion-dollar industry.

�ere have been many clinical studies conducted to look into the correlation between vitamin supple-ments and the prevention of certain types of cancer. Understanding the results can be confusing. �ere is no magic formula for consuming a broad-spectrum vitamin supplement to serve as a blanket remedy for preventing cancer. However, there have been some studies that show certain vitamins may help lower risk for speci�c cancers. For example, a study published in 2010 found women who had high levels of vitamin A and C in their bodies, whether from diet or supplement use, had fewer cases of cervi-cal cancer compared to women with lower levels of these vitamins. Vitamin B6 has been known to have various bene�ts, including reducing a person’s risk of developing lung, breast and colon cancer. �ose with high blood levels of B6 have a lower risk, but there is no proof that taking B6 supple-ments will have the same bene�ts. Some studies indicate that vitamin E supplements may reduce men’s risk of developing prostate cancer. Studies in the 1970s suggested that high doses of vitamin C could be an alternative cancer treatment, says �e Mayo Clinic. �ese �ndings were debunked when it was discovered the research methods used to reach

the conclusions were �awed. Subsequent studies did not corroborate the 1970s results. However, more attention is now being paid to administer-ing vitamin C intravenously, which has di�erent e�ects than when the vitamin is taken orally. Until clinical trials are completed, researchers cannot say for sure if intravenous vitamin C will be the new all-natural cancer cure.

It is important to note that taking vitamin sup-plements at the suggested levels recommended should be relatively safe for most people. Individu-als should not super-dose vitamins in an e�ort to achieve better health results. Also, people should discuss any vitamin supplement use with doctors, as some supplements may cause potentially harm-ful interactions with certain medications.


Dr. Chad M. EischensYour Full Service Professional Chiropractor

“From Pain Relief to Wellness”We offer a full line of services

We Welcome New Patients ~Same Day Cash Discounts

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507-583-2271 or 1-866-5DR-CHAD

Prairie Family & Sports Chiropractic, P.A. • Chad M. Eischens, D.C.

Massage Therapy available!

Chiropractic care is based on the scien-ti�c fact that your nervous system controls the function of every cell, tissue, organ and system of your body. Your nervous system consists of your brain, spinal cord, and mil-lions of nerves. While your brain is protected by the skull, your spinal cord is protected by the 24 moving bones of the spine. Many ev-eryday activities can cause these spinal bones to lose their normal position or motion. �is can result in nervous system dysfunction and ultimately, ill health.

�e chiropractic approach to better health is to detect, reduce, and help prevent nervous system dysfunction. Chiropractors do this by getting to the cause of the problem, rather than covering up your symptoms with drugs. When you see a chiropractor he/she will take

a complete case history to review important as-pects of your health, and a thorough examination will be conducted. Based on your exam findings, X-rays or other types of diagnostic imaging may be necessary. �ese im-ages can help reveal pa-thologies, document the history of your spi-nal health, and guide your doctor in creating a care program based on your unique spinal condition. Once a treatment plan is estab-lished your chiropractor will gently perform spinal adjustments to move the bones of your spine back into their correct position allow-ing your nervous system to return to normal

function.Chiropractic care is a safe and e�ective

form of treatment. It can help you �nd relief from many health conditions, such as: headaches, back pain, sciatica, chronic pain, chronic ear infections, bed wetting, colic, auto/work related injuries, personal injuries, & carpal tunnel just to name a few. Chiropractic doctors �nd the underlying cause of your aches and pains and correct it

through a series of spinal adjustments. �is improves your spinal function, which in turn can improve your symptoms naturally.

How long will you need to be under chi-ropractic care? Well, how long do you intend to brush and �oss your teeth? Or, how long do you plan to wash, cut, and style your hair? Have the oil changed in your car? Trim your

nails? Wear your retainer a�er braces? Main-taining your spinal health is up to you & your chiropractors recommendations, but it is so important to your overall health to keep a healthy spine in line.

What kind of results can you expect from chiropractic care? How much better will your body work when your subluxations are re-duced? Di�cult to predict, but one thing is certain. Everyone can bene�t from a more normally working nervous system. So why wait. Start living a healthier life by adding chiropractic care to your lifestyle.

For more information, or to schedule an appointment, call our o�ce at 507-583-2271 or toll free at 1-866-5DR-CHAD. You can also visit us on our website at www.drchad.org.

How can chiropractic care help me?

Dr. Chad M. Eischens

Understanding your risk for sleep apneaSleep apnea is a debilitating and life-shortening ailment that a�ects millions of people across the globe,

many of whom do not know they have this potentially dangerous condition. Understanding sleep apnea and its symptoms and risk factors is imperative for men and women who feel they have or may

someday have sleep apnea.

What is sleep apnea?�e word “apnea” is Greek and means

“without breath.” Sleep apnea occurs invol-untarily and unexpectedly while a person is asleep. It causes a person to stop breath-ing repeatedly while sleeping — sometimes hundreds of times a night — estimates the American Sleep Apnea Association. �ese moments of breathlessness can last a min-ute or longer and may not trigger a full awakening in a person.

�ere are di�erent types of sleep apnea. �e main types are obstructive sleep apnea and central sleep apnea. Obstructive apnea is more common and occurs when the mus-cles in the back of the throat relax during sleep and inhibit air �ow. With central sleep apnea, a person’s brain doesn’t send proper signals to the muscles that control breath-ing. Mixed sleep apnea is a combination of both obstructive and central sleep apnea.

During an episode of sleep apnea, the body may rouse itself partially to resume

breathing but not enough to fully awaken the person. As a result, sleep may be very fragmented and sufferers could feel ex-tremely tired during the day and not un-derstand why.

Symptoms of Sleep ApneaIndividuals who may be experiencing

sleep apnea may have the following symp-

toms, according to �e Mayo Clinic: •excessivedaytimesleepiness •loudsnoring •awakeningwithadrymouthor

sore throat •headachesinthemorning •problemspayingattention •difficultystayingasleep

See SLEEP Page 21


Sponsored by EARN (Elderly Advisory Resouce Network of Steele County)More information available on the SeniorPlace website:http://ci.owatonna.mn.us/parksrecration/senior-place

Questions:507-444-4280

for more information

FREE PARKING

FREE ADMISSION

Wednesday, May 1st, 201311:00 am – 4:00 pm

Discover the Services,Health & Wellness Benefi ts

and Information Available toSeniors and Caregivers in

Steele County

Four Seasons CentreSteele County Fairgrounds

SteeleCounty

Steele County Senior & Caregiver Expo10thAnnual

FREEKeynote Speaker – Dick Edwards, author of “Mom, Dad... Can

We Talk? Insight and Perspective to Help Us Do What’s Best for Our Aging Parents”

Upper Level Meeting Room – Four Seasons Centre

Dick’s keynote speech is followed by a discussion on the topic of how adult children can do

what’s best for their aging parents. It builds on themes and stories from his book and from

his 35 year career working with older adults and their families.

10:00 am (Pre-Expo and 5:30 pm (Post-Expo)

• Ask the Experts Booth – Scheduled information sessions throughout the expo• American Red Cross Blood Drive 11:00 am - 4:00 pm• 60 + Informational Booths• Parking Lot Shuttle• Brown Bag Review with a Pharmacist• Vehicle Safety Inspections• Health Screenings–Blood Pressure, Cholesterol, Glucose, Balance & Strength Checks

By Anne Pleskonko SeniorPlace

The 10th Annual Steele County Senior & Caregiver Expo will be held on Wednes-day, May 1st at the Four Seasons Centre at the Steele County Fair Grounds. �e Expo Booths open from 11 am–4:00 pm. �is is a FREE EXPO! Free Parking! Free Admission!

The EARN (Elderly Advisory Resource Network) has orchestrated the Senior & Care-giver Expo the last ten years and are look-ing forward to another success event. �e Committee members work very hard to put this event together each year. We feel this is a great way to showcase the agencies, busi-nesses and organizations that are in the Steele County area and are very proud providing the Expo each year.

�e members of the EARN Committee are: Bill Donovan from Allina Hospice &

Homecare; Deb Gillard from Brookdale Senior Living; Edna Ringhofer from Healthy Seniors of Steele County; Susan Siegle from Heartland Hospice; Karen Hanson from Home Instead Se-nior Care; Margie Gard-ner from Just the Nurse and Day by Day Adult DayCare; MaryAnne Higgins from Owatonna Care Center; Kristin Smith & Heidi �ompson from Prairie Manor Care Center, Amy Williamson from St. Croix Hospice, Anne Pleskonko from SeniorPlace of Owatonna; Christa Christianson from Sis-ter Kenny Rehabilitation Institute; Amber Aaseth from Steele County Public Health; Melissa Block from Traditions of Owatonna; and Jean Purrier from Valleyview of Owa-

tonna. �is is a great opportunity for the com-

munity to discover the services, the health and wellness bene�ts and information that is available for our seniors and their caregivers in the Steele County area.

�e Expo opens up Keynote Speaker Dick Edwards, author of “Mom, Dad…Can We Talk? Insight and Perspective to Help Us Do What’s Best for Our Aging Parents” 10 am (Pre-Expo) and 5:30 pm (Post-Expo)-held in the Upper Level Meeting Room –Four Seasons Centre. Dick’s Keynote speech is followed by a discussion on the topic of how adult children can do what’s best for their ag-ing parents. It builds on themes and stories from his book and from his 35 year career working with older adults and their families

�e City of Owatonna Police Department will be providing vehicle inspections again

this year. Look for them on the south side of the Four Seasons. It’s a great opportunity to make sure your car is in running condition and safe on the roads.

Health / Wellness Opportunities – Ameri-can Red Cross will be holding a Blood Drive from 11 – 4:00 pm. Ask the Expert Booth-there will be scheduled information sessions throughout the Expo, Brown Bag Review with a Pharmacist; 60+ Booths; Free Park-ing, Free Admission, Parking Lot Shuttle; Health Screenings—Blood Pressure, Low Cost fee for Cholesterol, & Glucose; Bal-ance & Strength Checks and Chair Massage, If you’d like more information, call Anne Ples-konko at 507-774-7110 and/or MaryAnne Higgins at the Owatonna Care Center at 507-451-6800.

Anne Pleskonko

2013 Steele County Senior & Caregiver Expo


People who suffer from psoriasis or have a family history of this skin condition may be at risk for psoriatic arthritis, a serious disease that causes extensive swelling and joint pain.

�e Psoriasis and Psoriatic Arthritis Education Center notes that up to 30 percent of people with psoriasis also develop psoriatic arthritis. Psoriasis is an auto-immune skin condition in which the skin reproduces cells at an accelerated rate. This causes patches of �aky, irritated skin, also known as plaques. Psoriatic arthritis can develop at any time, but it is common between the ages of 30 and 50. Environmental factors, genes and immune system responses play a role in the onset of the disease. Patients with psoriatic arthritis can develop in�ammation of their tendons, cartilage, eyes, lung lining, and sometimes aorta.

Psoriasis and psoriatic arthritis do not necessarily occur at the same time. Psoriasis generally comes �rst and then is followed by the joint disease. �e skin ailment precedes the arthritis in nearly 80 percent of patients. Psoriatic arthritis is a rheumatic disease that can a�ect body tissues as well as joints. Psoriatic arthritis shares many features with several other arthritic conditions, such as ankylosing spondylitis, reactive arthritis and arthritis associated with Crohn’s disease and ulcerative colitis.

The rate of onset of psoriatic arthritis varies among people. For some it can develop slowly with mild symptoms. Others �nd it comes on quickly and is severe. Symptoms of the disease also vary, but may include the following;

•generalizedfatigue •swollenfingersandtoes •stiffness,pain,throbbing,swelling,and

tenderness in joints •reducedrangeofmotion •changesinfingernails •rednessandpainoftheeyes

In many cases, psoriatic arthritis a�ects the distal joints, those that are closest to the nail in �ngers and toes. �e lower back, knees, ankles, and wrists also are a�ected.

It is important to talk to a dermatologist if you su�er from psoriasis and also experience sti�ness or pain in joints. �is may be indicative that psoriatic arthritis is present.

Treatments usually include a combination of medications and therapeutic exercises to reduce pain and swelling. NSAID pain relievers help but may be combined with stronger medications, such as corticosteroids, as well as medications that suppress the immune system.

507-455-40601828 S CEDAR AVE

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507-455-40601828 S CEDAR AVE

OWATONNA, MN 507-455-40601828 S CEDAR AVE

OWATONNA, MN

Donna WheelerOwatonna Curves OwnerCleveland Clinic Certi�ed Exercise, Nutrition and Behavior Coach

Do you have an action plan to get healthy and �t? If you have a plan, are you follow-ing it?

It’s easy to say that you’ll exercise every day to get healthy or that you are going to start eating better, but studies show that you need an action plan in order to increase your chances of achieving your goals. How does one get started in setting up an action plan?

Assess your Fitness Level and Nutrition status. Where are you now? Where would you like to be next month? In six months? Do you want to climb stairs without becoming

winded or run a 5k? Do you need to be drinking more water and eating less processed foods?

Set clear Fitness and Nutritional Goals. Start at your current �t-ness level and plan to increase your level/chal-lenges each week. Make your weekly challenge something doable and attainable within your weekly schedule.

Decide what your dietary weaknesses are and what gets in your way of eating a healthy diet. �en make a list of weaknesses you want to start working on and healthy habits you would like to acquire.

Plan, Schedule and Write it Down. At the beginning of each week, take time to schedule your activities and the day / time that you will work out. You may include some �exibility, but be sure to schedule activities most days. Plan your meals and snacks for the week, and make sure your kitchen is stocked and ready. You will be more successful if your healthy choices are available and ready to grab.

Get Started. �is is a good time to involve a workout buddy, a family member, or even a �tness coach to help keep you motivated. Keep a journal of your daily successes and the challenges that you face. If your day didn’t go as planned, it’s helpful to write down what you will do di�erently the next time. Re-search shows that those who keep a journal

are twice as successful at achieving their goals as those who do not. Don’t let barriers get in the way of a happier, healthier you. Re-ward yourself with positive self-talk for every healthy choice, and make a new plan for every little slip up. Reaching each goal will give you the con�dence to strive for the next one.

Monitor your progress and focus on the positive. Review your plan every week and continue to add to your current plan. If you lose motivation, set new goals or try some-thing di�erent. Try to master a new habit or challenge each week instead of trying to change everything overnight.

Preparing an action plan to get healthy and �t will enable you to stop ‘dieting’ and start living a ‘healthy lifestyle’.

Preparing an action plan will enable you to live a healthy lifestyle

Donna Wheeler

Psoriatic arthritis a�ects many people


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Dieters are o�en aware of metabolism and its e�ect on an individual’s weight. Metabolism is a process that serves a host of important functions, including converting food and drink into energy and using energy to construct certain components of cells.

For the perpetual dieter, metabolism can be a natural-born enemy, a process that simply isn’t fast enough for dieters to lose weight. Even more frus-trating, a person’s metabolism can hinge on genet-ics and gender. People may inherit a speedy or slow metabolism. Gender plays a large role considering

men have a tendency to burn more calories than women, even while resting. �ose who inherited a speedy metabolism are o�en the people who can seemingly eat whatever they choose without gain-ing a pound.

But gaining a faster metabolism isn’t just for men or those who inherited a speedier metabolism at birth. In fact, there are several healthy ways to speed up metabolism.

Pack on some muscle. People with more muscle tend to have a higher resting metabolic rate. �at’s because muscle burns more calories than fat. Ac-

cording to the American Council on Exercise, each pound of fat burns just two calories per day, while various estimates suggest each pound of muscle burns between 35 to 50 calories per day. �ose �g-ures might seem insigni�cant, but they add up over time and someone with signi�cant muscle can burn considerably more calories than someone without. Employ resistance training to build muscle, as such training activates muscles all over the body, increas-ing your daily metabolic rate as a result.

Emphasize intensity. Daily exercise is great, but high-intensity daily exercise will prove more

e�ective at speeding up your metabolism. Low- or moderate-intensity workouts don’t pack the same punch as high-intensity workouts, which produce a longer increase in resting metabolic rate. Sign up for a Zumba® or spin class at your gym, both of which are the kind of high-intensity cardiovascular workout that can speed up your metabolism.

Embrace grazing. Grazing is a dietary phi-losophy in which individuals eat �ve to six smaller meals every three to four hours instead of three large meals each day. Eating this way helps keep

Healthy ways to speed up your metabolism

Lifting weights and staying hydrated are two ways to speed up your metabolism.

See METABOLISM Page 23


How can I keep my children healthy?

Steele County Public Health Nursing ServiceChild & Teen Checkups Program

For help with transportation, interpreters or making an appointment callJane or Karen at 507-444-7650.

• AllchildrenandteensonMedicalAssistance, MinnesotaCare,BluePlusandSouthCountry, frombirththroughage20,areeligible.• Regularhealthcheckupscanpreventormanage healthproblemsintheirearlieststages.• Well-childscreeningsareavailableatmedical clinicsinSteeleCounty.• Healthcheckupsincludeexams,vision,hearing, shotsandmore.Anyquestionsyouhaveabout childdevelopmentcanbeanswered.• Dentalexamsareavailablefromprovidersin thearea.

The Child and Teen Checkups Program!

By Jane NyquistSteele County

We all want our children to have a regular healthcare provider, dental care and access to prescription drugs.

Preventive medical exams lead to early diagnosis and treatment of conditions that threaten children’s health.

Regular dental exams help prevent tooth pain and sleepless nights!

Child and Teen Checkups� e purpose of the Child and Teen Check-

ups Program (C&TC) is to provide compre-hensive health care for children and teens, birth through age 20, who are enrolled in Medical Assistance (MA) or MinnesotaCare. � e overall purpose of the C&TC Program

is to improve the health of eligible children and teens and reduce the negative impact of health problems.

Checkups Help Kids Stay Healthy!When your child or teen is sick, you take

him or her to the clinic. But children need regular checkups even if they don’t seem sick. Your child or teen could have health prob-lems that you can’t see. Sometimes a child or teen will share important information with a healthcare provider that they are hesitant to share with parents.

We all want our kids to do their best in school and in life!

At a Child and Teen Checkup the health-care provider will do a complete physical

which includes assessments of:Social and emotional developmentHeight and weightHearing and visionShot records – teens need shots through

age 18.Raising a family can be stressful! A health-

care provider can also answer parents’ ques-tions about the stages children and teens go through and o� er e� ective ways to guide and communicate with them.

Dental checkups are also a bene� t with MA or MinnesotaCare. A baby’s very � rst exam should be when the � rst tooth comes in and no later than 12 months of age. Chil-dren may go to the dentist every 6 months for routine assessments through 20 years of age.

Children/teens may see a dentist more o� en if there are concerns.

Steele County Public Health sta� can help you � nd an interpreter or transportation to appointments. You can sign up for WIC: a nutrition and supplemental food program for pregnant women and young children.

If you are enrolled in MA or Minneso-taCare, remember to keep your contact in-formation up to date. � is ensures that our brightly colored C&TC mailings arrive on time! � ese envelopes contain reminders for your child’s preventive Child and Teen Check-ups and also age-appropriate information on health, safety, and parenting.

We wish you and your family good health!

Health care access for our children brings peace of mind

For decades, people have turned to diet so� drinks as a healthier alternative to regular so� drinks. However, con-suming diet soda on a regular basis may have some serious health rami� cations, including weight gain.

It may seem counterintuitive to suggest that diet sodas may be causing people to gain weight, particularly because these sodas are commonly consumed by people who are trying to lose weight. However, arti� cial sweeteners found in some diet sodas may increase a person’s risk of obesity. It’s not entirely what you are eating that can cause weight gain but what the body thinks it is eating (or drinking) that plays a role.

� ere are two factors at play with regard to the arti� cial sweetener conundrum. First, � e University of Texas Health Science Center in San Antonio has researched the potential link between obesity and arti� cial sweeteners. Researchers have found that something in the chemical structure of these sweeteners alters the way the brain processes the neu-rotransmitter serotonin. In addition to helping with sleep, mood and other functions in the body, serotonin helps tell the body when it is full. When natural foods and sugars are consumed, serotonin signals to the brain to turn o� your body’s appetite. However, arti� cial sweeteners may prolong the release of serotonin, and your appetite remains in full force long a� er it should have abated.

Another component of arti� cial sweeteners, particularly aspartame, is that these chemicals can trick the body into thinking it has, in fact, consumed sugar. � at triggers the pancreas to produce the insulin needed to regulate blood-glucose levels. It also causes the body to store the glucose as fat. � is can lead to low blood sugar, which may cause you to eat a sugary treat in response. Having diet soda or eating a sugarless item once in a while won’t create any long-term e� ects. But repeatedly relying on arti� cial sweeteners could a� ect appetite and change blood sugar levels for good.

� ese aren’t the only consequences to diet soda and other beverages. Drinking diet soda regularly may a� ect cardiovascular health. According to the American Heart Association, research presented at the American Stroke Association’s International Stroke Conference found people who drink diet soda every day have a 61 percent higher

risk of vascular events than those who reported no soda consumption.

Regular soda isn’t a better alternative. It can contrib-ute to weight gain and cardiovascular issues as well as an increased risk for diabetes. A 2011 review published in the journal Circulation stated that a positive association has been shown between sugar-sweetened so� drink consump-tion and weight gain in both children and adults.

Nutritionists and doctors have advised that instead of adding arti� cial sweeteners to water and other beverages, � avor them with lemon or lime juice. Instead of drinking diet soda, opt for unsweetened tea or plain water.

Although diet soda may seem a likely option to help curb calories and prevent weight gain, such beverages may actually be having an adverse e� ect on a person’s weight.

Diet soda may seem a healthier option than sugary drinks, but it may cause weight gain and contribute to obesity.

Can diet soda cause weight gain?


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A healthy diet plays a signi� cant role in a per-son’s overall health. Without a healthy diet, men and women are more susceptible to disease and other potentially harmful ailments.

But when many people think of a healthy diet, a lack of � avor is o� en one of the � rst things to come to mind. � at’s a common misconception, as a diet that’s healthy and full of nutrients can simultane-ously be � avorful. In fact, it’s easy to enjoy many of your favorite dishes in a way that makes them much healthier. O� entimes, a few minor altera-tions to a recipe is all it takes to turn the dish from high-risk to healthy.

Trim the fat. No one wants to eat fat, but fat isn’t entirely bad for you. Fat can help your body absorb vitamins A, D, E and K, and replacing fat with something like carbohydrates decreases how much these valuable vitamins are absorbed. In ad-

dition, dietary fat releases chemicals in the brain that make you feel full, reducing the likelihood that you will overeat.

� ose are just a few of the bene� ts of dietary fat, which is an essential element of a healthy diet. But overconsumption of dietary fat can be danger-ous, and many people simply need to trim some fat from their diets. One way to do that is to re-duce how much butter, shortening or oil you use when cooking. For some recipes, you may be able to cut suggested portions of such ingredients by half without replacing them; however, for others, especially those for baked goods, these items may have to be replaced. In the case of the latter, � nd a suggested alternative to high-fat items, and only use half of the high-fat item listed in the original recipe. Chances are you won’t taste the di� erence, but your body will be better for it.

Substitute healthier fare. Substituting items is another way to turn a favorite dish into a healthier dish without altering the � avor dramatically, if at all. For example, instead of cooking with enriched pasta, purchase whole-wheat or whole-grain pastas, which are higher in � ber and lower in calories. If a recipe calls for using milk, choose fat-free milk instead of whole milk. Doing so reduces your fat intake by nearly 8 grams per cup.

Recipes can even be made healthier by simply cutting back on the main dish and adding more vegetables. Instead of using the recommended amount of meat or chicken, scale back and make up for it with additional vegetables, which reduces your caloric and fat intake while adding more vi-tamins and minerals to your diet.

Change your methods. Certain cooking tech-niques are healthier than others. Frying foods or

cooking with fat, oil or salt is not the healthiest way to prepare a meal. Some of your favorite dishes that call for frying or cooking in oil can be just as � avor-ful if you opt for healthier methods like braising, broiling, grilling, or steaming. When recipes call for basting foods in oil or drippings, forgo these unhealthy options and baste foods in vegetable juice or fat-free broth instead.

What you use to cook can also be healthy or unhealthy. Nonstick cookware won’t require you to use oil or butter to keep foods from sticking to the pan. � is reduces the amount of fat and calories you will consume, and you likely won’t notice a di� erence with regards to � avor.

Men and women who enjoy food and cooking their own meals can take several steps to make those meals healthier without sacri� cing � avor.

Make your favorite recipes healthierUsing nonstick cookware when preparing your favorite meals can reduce reliance on oil or butter, cutting fat and calories from your diet.

Smart sugar substitutes for diabetics

Monitoring glucose levels in the blood to en-sure they are at an acceptable level is a vital task in a diabetic’s life. Unstable levels can mean the di� erence between living a healthy life or illness and even death.

Eating a healthy diet, staying hydrated with plenty of water and possibly using medication or insulin injections are a few of the ways to maintain one’s glucose levels.

When a diabetic eats, the sugar in his or her food is digested into glucose. Sugar is normally used by cells for energy. Insulin is a hormone that is secreted by the pancreas and helps to regulate the metabolism of carbohydrates and fats while removing excess glucose from the blood, which could prove toxic. Individuals who have no insu-lin production (type 1 diabetes) and those whose insulin is ine� cient at moving sugar out of the bloodstream (type 2 diabetes) may have to take insulin and regulate their sugar intake to keep the body in balance.

Although having diabetes means a lifelong regi-men of watching what you eat, it does not mean you

can’t enjoy your diet. � anks to a wide variety

of sugar substitutes, most diabetics can indulge in desserts and other foods in moderation.

For those ready to satisfy their sweet tooth, here are some sweeteners that are approved by the American Diabetes Association.

Sucralose: This sweetener, which often goes by the brand name Splenda®, is one of the more popular supplements. � e body does not recognize sucralose as a carbohydrate or a sugar, which means

Sugar substitutes mean that diabetics can oc-casionally indulge in sweet treats.

See SUGAR Page 23


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�e average American eats 156 pounds of sugar a year – �at’s more than I weigh, and, I must admit, the thought of eating my whole body weight in sugar each year is really gross!

We consume almost 500% more so� drinks than we did in the 1940’s, according to a US Department of Agriculture Study published in 1999. Added sugars come in everything now including condiments, sauces, meats, crackers, breads, and other processed foods.

Research studies have linked excess sugar consumption to dangerous levels of LDL cholesterol, increased plaque deposits in the arteries and breast and colon cancers. �ere is evidence that some tumors have insulin receptors that feed on glucose. Dr. Dominic D’Agostino, who researches metabolic therapy with his team of scientists at the University of South Florida removed carbohydrates from the diets of lab mice. �e mice survived highly aggressive metastatic cancer even better than when they were treated with chemotherapy. It’s not just lab mice, Dr. D’Agostino has also seen similar success in people - lots of them. All cells, including cancer cells, are fueled by glucose. But if you deprive them of glucose, they switch to the alternate fuel, ketone bodies. Except cancer cells. A defect prevents them from making the switch to using ketone bodies as fuel and therefore, cancer cells can only survive on glucose. People will deprive their cells of glucose and fuel them with ketone bodies instead and eat what’s known as a ketogenic diet. �is diet removes the carbohydrates that break down into glucose in the body.

Neuroscientists have shown, using fMRI to scan the brain’s activity in real-time, that sugar leads to dopamine release in the nucleus accumbens – an area associated with motivation, novelty, and reward. �is

is the same brain region implicated in response to cocaine and heroin.

N o r a Vo l k e r, a r e s e a r c h e r a t t h e National Institutes for Drug Abuse has shown, using brain imaging, that there are similarities in the brains of obese people and those of drug addicts and alcoholics. �is is indirect evidence, as we don’t know that sugar consumption caused this e�ect.

Nicole Avena, Ph.D., a Princeton researcher has shown that rats deprived of food for 12 hours and then given sucrose added to their regular food on a regular basis showed signs of bingeing, and increased searching for the sucrose (craving). �ese e�ects continued even a�er the sucrose had been withdrawn for one month. Withdrawal also occurred including symptoms of depression, anxiety, and increased aggression. Interestingly, the rats did not become obese – they cut down on regular food to compensate for the sucrose. Also, these effects were not shown in rats deprived of food and given just their regular food without sucrose.

Research suggests that sugar can lead to changes in dopamine receptors, such that tolerance develops – more of the substance is needed to get an e�ect. A decrease in some types of receptors (D2) occurred, which suggests an overall decreased ability to get pleasure for other substances and experiences. �is could make the person or animal more dependent on sugar for pleasure and reward.

Sugar consumption also leads to release of endogenous opioids in the brain; leading to a rush of pleasure, similar (although not of the same magnitude) as injecting heroin. Interestingly, heroin addicts show increased cravings for sweets when they are first

abstinent.Pediatric endocrinologist, Rob Lutig runs

the obesity clinic at UCSG Benio� Children’s Hospital. He is �nding many connections between the metabolism of fructose and ethanol in his work on metabolic functioning, liver damage and the obesity epidemic. He is seeing that too much sugar in these kids’ diets causes severe liver damage—they have even started doing liver transplants on some of the kids in his clinic. Many of the health hazards of drinking too much alcohol, such as high blood pressure and fatty liver, are the same as those for eating too much sugar. Alcohol, a�er all, is simply the distillation of sugar.

Dr. Timothy Naimi, an alcohol researcher at Boston University’s School of Public Health found that alcohol could be blamed for about 20,000 cancer deaths each year, or 1 out of every 30 cancer deaths in the U.S. While heavy drinkers faced the highest risks, about a third of those deaths were among people who drank only small amounts of alcohol -

1.5 alcoholic drinks or fewer per day.We are thinking about obesity and chronic

disease in the wrong way. Most experts are worried about sugar because its “empty calories” that make people fat. We need to start worrying about what the sugar is doing in our bodies and decrease our intake of added sugars to prevent metabolic syndrome and cancer.

Sources: CNN “Why We Should Regulate Sugar

Like Alcohol 02/01/12Psychology Today “Why Our Brains Love

Sugar and Why Our Bodies Don’t cbn.com/cbnews/healthscience/2012/

December/ Starving Cancer: Ketogenic Diet a Key to Recovery

Shine.yahoo Even Moderate Drinking Linked to Increased Cancer Risk Feb. 15, 2013

Reducing sugar a major step toward a long, healthy life

Bethany Reyant


By David B. Dow, DC, CCSP Light and the absence of light have pro-

found and far-reaching effects on human physiology. As the sun’s light patterns change with the seasons, the biological rhythms of the human body shi� as well. �is well-es-tablished necessity for light has led into the investigation and therapeutic use of light to treat a variety of conditions. Such treatments are generally described as light therapy.

Lasers (Light Ampli�cation by Stimulated Emission of Radiation) are a unique light source. �ey produce only one speci�c wave-length of light, not a full spectrum of light like the sun would produce. All of the light waves stream out of a laser in the same direction and phase. �is is called a coherent beam of light. This coherent beam is what allows a laser pointer to produce a point of light across a room. �is allows a speci�c spectrum of light to be focused on speci�c parts of the body. In his book, Energy Medicine: The Scien-ti�c Basis, James L. Oschman makes multiple references to the communication within the body - from cell to cell – as coherent light or laser light. �is may further explain the enormous and sometimes surprising success with wound and bone healing, neurological rehabilitation, and illness reversal when using

coherent low level laser therapy (3LT).

Evidence indicates that cells absorb photons from the laser light and transform the photon’s energy into adenosine triphosphate (ATP), the form of energy that cells utilize. �e resulting ATP is then used to power metabolic processes; syn-thesize DNA, RNA, proteins, enzymes, and other products needed to repair or regenerate cell components; foster cell division or pro-liferation; and restore balance. So, if a white blood cell (macrophage) absorbs the photon it will become more active and clean up dead and damaged cells more rapidly following an injury. If a cartilage cell absorbs the photon, it will divide more rapidly and lay down new tissue quicker to speed up the healing process.

Traditional Chinese Medicine (TCM) theory states that Qi, or the vital energy, is the living force behind life, all the cosmic forces in nature, and is the root of all things. Most practitioners of Oriental medicine be-lieve that the human being is created when the Qi of Heaven and the Qi of Earth come together. Many also believe that the Qi of

Heaven continues to enter the formed hu-man body through the pineal gland in the form of light. We are perhaps starting to recognize, understand, and investigate the profound role light plays in regulating and maintaining health in the human body. Its application to acupuncture is natural, as laser light is replacing needles for stimulation of acupuncture points. Lasers can improve the �ow of Qi throughout the body and increase the production of neurotransmitters (brain chemicals) that can improve mood, sleep, appetite, stress, cravings, etc.

In summary, 3LT has been used for de-

cades to treat chronic pain and in�ammation by energizing the cells that absorb that light energy. �ings like neck and back pain, upper and lower extremity pain, arthritis, tendon-itis, and bursitis. Because of the association with acupuncture point stimulation, 3LT is now being used to treat insomnia, obesity, headaches, stress, anxiety, allergies, digestive issues, and smoking/tobacco addiction. If you su�er from any of the conditions men-tioned above, you might want to consider �nding a health care provider that can explain your options to you so you can make an in-formed decision regarding 3LT.

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Light therapy used to treat a variety of conditionsLet �ere Be Light

How to get going with grazingEating healthy is a goal for many people. For

some, altering what they eat is all it takes to shed those extra pounds and improve their overall health, while others �nd changing what they eat isn’t helping them reach their goals.

One option that has its share of supporters and detractors is grazing, which involves eating �ve or six smaller portions throughout the day instead of the more widely accepted diet of eat-ing three square meals per day. �ose who stand by grazing claim it keeps a person’s metabo-lism going all day, helping to burn more calo-ries while encouraging men and women to eat smaller portions. �ose who question grazing point to studies questioning its e�cacy, namely that it does not have the calorie-burning e�ects its supporters suggest. In fact, researchers in the United Kingdom have said eating throughout

the day (a standard grazing diet has men and women eating �ve to six meals per day, with three to four hour intervals between meals) un-dermines the body’s ability to burn fat.

�e debate over grazing does not �gure to go away anytime soon, as many people have found it a successful way to lose weight and get healthier while many others have found it inef-fective. For those who want to give it a shot, consider the following advice.

Choose healthy foods. Grazing can only be e�ective if you choose healthy foods. Snacking on foods like chocolate or potato chips every three to four hours is a recipe for disaster regard-less of portion size. When grazing, choose foods that are low in fat and high in nutrients. Avoid sugary foods as well as those that are high in sodium. Foods that are strong sources of protein

and complex carbohydrates, including chicken breasts, �sh, low-fat dairy products and whole grains, will help you feel full and keep you feeling that way until the next time to eat rolls around.

Don’t skip breakfast. A healthy breakfast is an essential element of successful grazing. If you skip breakfast, you’re more likely to overeat, which could establish a domino e�ect of poor eating as the day goes on. A simple breakfast, such as a bowl of cereal with fat-free or low-fat milk or some oatmeal with berries mixed in, is all it takes to start the day o� on the right foot.

Stick to a schedule. When grazing, meals should be eaten every three to four hours. If you stray from that schedule, you could wind up eating larger portions or more meals than you should be consuming. Stick to your schedule

A healthy breakfast of oatmeal and fresh fruit is a good breakfast for men and women adopting grazing as their ap-proach to diet.

See GRAZING Page 23


www.kodalivingcommunity.org

where health, independenceand choice come to life

Koda Living Community2255 30th Street NW, Owatonna • 507-446-4946

Park Place Senior Living125 Park Street, Owatonna • 507-451-0808

• Short -Term Rehabilitation and Long-Term Care• Providing Physical, Occupational & Speech Therapies• Neighborhoods have private and semi-private rooms

• Independent Living Apartments• Assisted Living Apartments• Enhanced Assisted Living Care Suites

By Mandy Lambrecht, Area Rehab Manager

Many people require skilled rehabilitation when recovering from a hospital stay from an elective surgery or other medical condition. �ese individuals work with rehabilitation personnel to increase strength, endurance, and safety to allow a safe return to their homes. Koda Living Community provides in house skilled therapy services including Physical �erapy, Occupational �erapy, and Speech �erapy. �e specialized therapy is delivered to patients up to 6 days a week de-pending on the patient’s needs. �e therapy team establishes an appropriate plan of care that is individualized for each patient a�er the initial patient evaluation. �e rehabilita-tion team works with the patient to develop goals for the patient to work towards prior to

returning home. What is a Home Safety Assessment?The main priority of therapy staff is to

ensure a safe transition to home to prevent rehospitalizations. When a patient is getting close to achieving their short term goals in a short term rehabilitation setting, the therapy sta� may recommend performing a home safety assessment at the patient’s home. �is allows the therapy sta� to observe how the patient maneuvers throughout their home, and see how they perform day to day tasks in their home environment with use of their own furniture. It is o�en helpful to see a pa-tient in their home to determine what other equipment needs or therapy goals still need to be addressed prior to patient discharge.

Following the home safety assessment, the therapy sta� will explain recommendations

for home modi�cations that may increase safety or ease of movement for patients.

What is Adaptive Equipment?Sometimes the therapy sta� recommends

di�erent types of adaptive equipment or as-sistive devices to use during their recovery period in the short term rehab setting or a�er their discharge to home. Di�erent types of adaptive equipment help patients be more in-dependent or increase the ease of performing daily activities such as dressing or bathing. Occupational Therapy works closely with patients to teach proper use of this type of equipment.

In addition, patients may require assistive devices such as canes or walkers to increase stability and safety with ambulation. �e Physical �erapy sta� will adjust these de-vices so they are appropriate heights for the

patients and will train patients how to use them correctly.

What if further therapy is needed a�er discharge to home?

�ere are times when a patient has met short term goals that allow for a safe transi-tion to home from a short term rehab stay, but perhaps the patient is still not at their prior level of function or able to perform some of the higher level tasks they were per-forming prior to their hospitalization. In these cases, the therapy sta� may recommend further outpatient or home health therapy to continue to achieve those goals.

For more information:If you have any questions about therapy

services at Koda Living Community, please contact 507-444-4228.

Ensuring safe transitions to home after rehabilitation

Exercising outside of the boxSimple ways to incorporate exercise into your daily routine

Exercise is an essential element of a healthy lifestyle. When coupled with a healthy diet, exercise puts men and women on a path toward optimal health while re-ducing risk for a host of ailments, some of which can be deadly.

But many people �nd they simply don’t

have the time to exercise regularly. Commit-ments to career and family can be demand-ing and time-consuming, and exercise is o�en a casualty of a hectic schedule.

�ough getting to the gym every day or even making use of exercise equip-ment at home on a daily basis may not be fea-sible, that doesn’t mean people still can’t find ways to incorporate a little exercise into their daily

routines. �e following are a few simple ways to �t more exercise into your day no matter how busy you may be.

Avoid the elevator, and attack the stairs. �e elevator may be inviting, but it’s also somewhat of an enabler. Instead of tak-ing the elevator up to your o�ce each day, take the stairs, and take them with more

gusto than you’re used to. Rather than tak-ing one step at a time, take the stairs two by two, li�ing your legs high as you scale each pair of steps. �is helps build your leg muscles and makes the daily climb up the staircase a little more strenuous.

Turn TV time into treadmill time. Watching a little television at night is how many people relax and unwind, but it can be a great time to squeeze in some daily

exercise as well. Opinions as to what’s the best time of day to exercise vary, and no de�nitive study exists to suggest one time of day is better than another. People who like to relax with a little television time at night should make the most of that time by hitting the treadmill, elliptical machine or exercise bike instead of just plopping down

Forgoing the elevator in favor of the stairs is one way to incorporate more exercise into your daily routine.

See EXERCISING Page 22


Everyone forgets things from time to time. Periodically forgetting where you le� your keys is likely not indicative of a bad memory. But some people �nd themselves forgetting things more frequently, a troubling develop-ment for those who can’t explain their sudden loss of memory.

Memory loss is o�en considered to go hand-in-hand with aging. As a person ages, conventional wis-dom suggests memory will begin to fade. But sometimes memory loss has nothing to do with aging, and a lot to do with a brain that isn’t sharp because of an unhealthy life-style. �e following are a few ways men and women can improve their memory.

Get some sleep. Men and wom-en who aren’t getting enough sleep can almost certainly blame that lack of shut-eye for at least some of their memory loss. When you don’t get enough sleep, your brain’s ability to think critically, solve problems and

even be creative is compromised consid-erably. In addition, research has shown that memory-enhancing activities occur during the deepest stages of sleep, further

highlighting the importance of getting a full night of interruption-free rest.

Hit the gym. Exercise is another ac-tivity that can improve memory. Daily

AGING SERVICES FOR COMMUNITIESHOMEMAKER SERVICES

Call (507) 364-5663 for more informationLicensed, Bonded & Insured

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Aging Services for Communities (ASC) is a private non-pro�t agency that provides a home management service. ASC is a licensed, bonded and insured agency. Our homemak-ers are required to be drug tested and crimi-nal background checked and their references are checked before they are considered as a homemaker. �e services that can be pro-vided by the homemakers are cleaning, laun-dry, change bedding, shopping, errands, meal preparation, socialization and supervision for persons living in their own homes. We are an a�ordable agency. We have a sliding fee which goes according to your annual income. We do not verify or look at your tax statements. You

circle the income category you fall into. We serve both private pay and medical assistance clients. Owatonna Social Services uses ASC through a Le Sueur host county contract; our goal is to assist clients in remaining in their own homes as long and as safely as possible.

Testimonials from family members of our clients;

“My Mom (Dorothy) lived in her own apart-ment for 6 years, from age 85 to 91. Just within the past couple weeks she has moved into an assisted living facility due to faltering health. Mom couldn’t have lived there on her own for nearly that long without the help of her sister, and the help your homemaker provided. Jacki

cleaned bi-weekly (and did a super job), helped with errands and laundry, and more than that she was a friend to Mom. Mom always looked forward to her visits and will miss seeing her twice a month.

ASC is doing wonderful work in helping people to prolong the time they can live in their own homes with the independence and dignity they want and deserve so much. And for those of us concerned about aging parents, you are a most valuable resource for help and informa-tion. We truly appreciate all ASC has done to help make Mom’s life better.” Jim

“In all honesty, my mother could not have lived independently for as long as she has with-

out your essential help. Aging Services exceeded our expectations in loving, personal care, shop-ping, transportation and friendship. God bless you for the huge di�erence you have made by taking a load of burden from my mom’s shoul-ders and mine. You have enabled my mother to make a smoother transition to her current living situation and to have enjoyed many years of freedom living as she desired. �ank you. Sincerely,” - Mary

If you are interested in more information please call 507-364-5663 or check out our website at www.aging-services.org

Aging Services for Communities provides home management services

Easy ways to improve memory

Prioritizing a good night’s sleep is one way to improve memory.

See MEMORY Page 22


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How to reduce your risk for Alzheimer’s disease

One byproduct of researchers’ ef-forts is the discovery that it may be pos-sible to prevent or delay the symptoms of Alzheimer’s disease through the implementation of a combination of healthy lifestyle choices. � e following are a few healthy habits that may help men and women reduce their risk for Alzheimer’s.

Exercise regularly. A study con-ducted by Scottish researchers and pub-lished in the journal Neurology in 2012 touted exercise as the most e� ective way for adults to protect their brains from Alzheimer’s disease. Researchers exam-ined roughly 700 70-year-old partici-pants, all of whom were born in 1936, who were asked to report their levels of physical activity. Each participant then received an MRI at age 73. � ose tests revealed that the participants who were more physically active showed less brain shrinkage and fewer white matter lesions, both of which are indicators of Alzheimer’s disease. In addition, the Alzheimer’s Research & Prevention Foundation reports that physical ex-ercise reduces a person’s risk of devel-oping Alzheimer’s by 50 percent and can even slow further deterioration in those who have already begun to de-velop the cognitive problems associated with Alzheimer’s. Researchers continue to study the relationship between physi-cal activity and the development of Al-

zheimer’s diseases, but the evidence is mounting that regular exercise, regard-less of a person’s age, is a great way to reduce risk for Alzheimer’s.

Eat healthy. What you put into your body may also reduce your risk for Al-zheimer’s disease. � e brain operates at its best when it is fueled with a healthy diet that includes fresh fruit and veg-etables, healthy fats and lean protein. A heart-healthy diet is also brain-healthy, and researchers have found a poten-tial link between heart disease and Alzheimer’s disease. Researcher Larry Sparks of the Sun Health Research In-stitute in Arizona and formerly of the Kentucky medical examiner’s office studied brain tissues with a goal of � nd-ing early signs of Alzheimer’s disease. He discovered that those who had the telltale plaques of Alzheimer’s disease also had heart disease, suggesting heart disease may be a forerunner of brain diseases like Alzheimer’s. � e Alzheim-er’s Association feels this link between the two will only grow stronger in the years to come, suggesting that a heart-healthy diet that reduces a person’s risk of heart disease may also reduce the risk for Alzheimer’s down the road. More information on a heart-healthy diet is available at www.heart.org.

Stimulate yourself mentally. Men-tal stimulation can help the brain stay sharp, and men and women who � nd

ways to stay mentally stimulated can reduce their risk of developing Al-zheimer’s. Embrace activities that re-quire communication and interaction with others, and � nd time for addition-al tasks that can stimulate your brain. � ese may include studying a foreign language, reading, trying your hand at mentally stimulating puzzles such as crosswords or Sudoku, and other activi-ties that emphasize organization. Such activities are essentially workouts for your brain that can help it stay sharp as you age.

Remain socially active. Staying socially active into older adulthood is important for a variety of reasons, not the least of which is that research has indicated the brain functions better when men and women are not isolated from others. Memory and cognition are stronger when people remain socially active and engaged in their society, so retirees should look for ways to revive their social lives as a means to protect-ing their brains from the onset of Al-zheimer’s or dementia.

Alzheimer’s disease remains an enigma in many ways. But ongoing re-search continues to show that men and women can take measures to actively prevent or delay the onset of Alzheim-er’s disease and improve their quality of life as a result.

Staying physically active as you age can prevent or delay the onset of Alzheimer’s disease.

Alzheimer’s disease a� ects millions of people across the globe. In the United States alone, the Alzheimer’s Association

estimates one in eight older men and women has the disease, which is the sixth-leading cause of death in the country.Few families have not been a� ected by Alzheimer’s disease, and many relatives of those with the disease fully understand the role family history can play. Research into the disease is ongoing, and it’s already yielded valuable information that may help reduce the prevalence of this devastating disease in the years to come.


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PROVENIN THE LAB. IN THE GYM. ON THE FIELD OF PLAY.

Stock your pantry with these food staplesW

hen hunger pangs arrive and you head to the kitchen to prepare a

meal or a snack, it helps to have healthy foods on hand so that you can �ll up without �lling out your clothes. Sugary or fattening foods may be popular snacks, but consuming too many of these items can cause health implications, including weight gain, that could last for years. Although health experts tout certain “super foods” that are essential for the body, there are run-of-the-mill foods that are far less glamorous but pack their own healthy punch and are much more readily available.When making your next shopping list, be sure to add these items.Rice: Starchy rice is a versatile food that can accompany many meals. Whether served as a side dish or on its own or with some broth in a soup, rice can help satisfy hunger and keep the stomach feeling full. Brown rice is a healthier option than processed white rice. Rice is also gentle on the stomach for people who need to consume bland diets due to any gastrointestinal ailments. Another advantage to rice is that it stores well and will not go bad, so you can stock up.Low-fat yogurt: Yogurt can be enjoyed as a snack any time of the day. Rich in calcium and

healthy probiotics, yogurt can even replace certain ingredients in recipes, including creams and sour cream. As a dessert, yogurt is a better option than more fattening puddings or ice cream. �icker varieties of yogurt can help you feel fuller, longer.Unsalted nuts: An excellent protein-rich snack, nuts can be the go-to food when you need a nutritional pick-me-up. Although they tend to be high in fat, much of the fat content is unsaturated fat that is rich in omega acids necessary for cardiovascular and neurological health. Nuts can be sprinkled on salads or served with cheeses to make meals more satisfying.Canned or dried fruits: Fruits that are packed in natural fruit juices are just as healthy as fresh produce. However, they can be stored for longer periods of time without spoiling. Many people do not consume the recommended servings of fruit, and having canned or individually packaged fruit cups available makes it easy to include fruit in your diet. Fruits are full of required vitamins and are a natural �ber source to keep digestion in check. Dried fruits can be added to nuts to make a healthy trail mix. Raisins, for example, are a great source of iron, which helps the blood transport oxygen.

Beans and legumes: �ese foods are high in protein as well as �ber, generally in a low-calorie package. Beans and legumes can replace meats as a protein source in many meals when the goal is to reduce caloric and fat intake. Beans can be used to thicken sauces or make foods more hearty, helping to stretch them further.Vegetables: Whether fresh or frozen, vegetables are a must-have staple. Vegetables are ripe

See FOOD Page 21


Ask about

401kRollovers

By Cindy O’Meara For many Americans, rising healthcare costs are a major source of worry as they plan for retirement. According to a recent survey, two-thirds of a�uent Americans have not calculated what their healthcare costs may be in retirement. Many retirees believe that they can rely on Medicare; however, Medicare only covers a percentage of health-related expenses and most retirees pay large out-of-pocket healthcare expenses. According to an AARP study, Medicare bene�ciaries aged 65-74 spend $2,920 a year in out-of-pocket expenses, those aged 75-84 spend $3,815 a year. Retirees 85 and above spend $4,615 a year. According to the Center for Retirement Research, retirees can expect to spend 29% of their annual income on healthcare by 2020.While there are many ways to address health care costs, one must also consider extended care costs that will likely occur, here are a few options you may wish to consider:Purchase long-term care insurance. Long-term care insurance is designed to cover costs related to long-term care like extended hospital stays and skilled nursing. �e major bene�t of a well-

thought-out LTC policy is that it can transfer the �nancial burden of care to the insurance company without wiping out your retirement savings.Notably, the cons of LTC insurance must be carefully weighed. Annual premiums can be expensive, ranging from $1,000 to $3,000 or more per person. Also, letting the policy lapse at any point wastes money previously spent on premiums. Extensive �ne print on LTC policies can exclude bene�ts that you thought were due. LTC insurance can o�er protection and greater peace of mind, but it is critical to consult with a �nancial professional to choose the policy that best �ts your situation.Set up a dedicated investment account only for long-term care expenses. Investors with the means to do so can “self-insure” by setting aside a portion of their investment savings for medical expenses. �e major bene�t to this option is that investors won’t be reliant on an insurance policy to cover expenses

and will be able to use any remaining balance for other purposes. �e obvious downside to this strategy is that all normal investment risks apply and it is entirely possible that your investment savings will not be enough to cover all healthcare expenses.Use your home equity. �ose who own their own home can hold it in reserve for long-term care, tapping it through home equity loans, reverse mortgages, or by simply selling the house. Obviously, this option is entirely dependent on how much equity you have in your home and

how high your healthcare expenses are.Forecasting what your actual healthcare needs and medical costs will be is di�cult. If you haven’t begun to plan for your future needs, it is time to start now. By beginning the process early, you can take advantage of lower long-term care insurance premiums, and can plan your retirement more e�ectively. Early planning is especially important for those with existing illnesses or a family history of health problems.

Cindy O’Meara

Rising healthcare costs are major concern for many

Women may sigh in relief because they won’t have

to make the yearly trek to the gynecologist or family practitioner for a Pap test any longer. New information from medical groups states that by having pap smears in combination with a human papillomavirus (HPV) test, many women can safely spread out testing by �ve years.Recently, advice on having cervical cancer screenings has varied from medical expert to medical expert.

Many advise women to get screened every one to three years. Now the U.S. Preventative Services Task Force, which published a new set of guidelines in the Annals of Internal Medicine, state that by undergoing both a Pap smear and an HPV test together, which has been dubbed “co-testing,” women ages 30 to 65 who have had negative results can wait another �ve years before the next test. �e American Cancer Society is another organization issuing these revised

guidelines. Experts advise that this is the �rst time that co-testing has been suggested and widely pushed, although some doctors have been doing co-testing on their own for years.�e change was based on information that showed more frequent testing for cervical cancer did not dramatically lower the numbers of those at risk. Although the tests are safe, fertility risks abound if further testing and procedures are done as the result of a positive

Pap test, which can sometimes be inaccurate. Researchers have also found that many cases of cervical cancer are linked to HPV. Because cellular changes triggered from HPV are slow-moving, it is not vital to have annual testing. It is possible to �nd and treat the cancer before it becomes dangerous, even if 10 years have passed, says George Sawaya, M.D., professor in the University of California, San Francisco, Department of

Women may be able to wait longer between Pap tests.

New guidelines indicate annual Pap tests unnecessary

SEE GUIDELINES Page 21


Independent Living, Assisted Living & Memory Care

• Large one bedroom apartments• Restaurant quality food• Variety of activit ies to choose from

117 E. Paquin St., Waterville, MN507-362-4155

1170 E. Frontage Rd • Owatonna 507-455-1000

405 E. Main St • Blooming Prairie & MC 507-583-2141

3110 Wellner Drive NE • Rochester 507-536-7700

132 N. Broadway • New Richland 507-463-0502

OPEN MONDAY-SATURDAY AND 2 EVENINGS

Ways pets could improve personal healthR

ather than heading to the pharmacy for solutions to common ailments, a majority of people may be able to stop at the nearest pet store or animal shelter and � nd a � nned or furry remedy

instead.Studies that link positive health bene� ts to pet ownership abound. According to WebMD, one study found that 48 stockbrokers who adopted a pet experienced lower blood pressure readings in stressful situations than did people who did not own pets. Another study found that individuals su� ering from serious diseases, such as cancer or AIDS, are far less likely to experience depression if they have a strong tie to a pet. Plus, pets have proven bene� cial to seniors struggling with loneliness.Any pet can try a person’s patience at times, expecially when a kitty has used a sofa as a scratching post or when a pooch needs to be let into the yard at 3 a.m. But for many pet owners, the bene� ts of having a pet far outweigh the negatives. Here are some of the many ways that pet ownership can be good for your health.Lower blood pressure: Petting a dog or cat can lower blood pressure, as can watching a � sh swim around a tank. � ose with hypertension may want to purchase or adopt a companion animal to help lower their blood pressure.Reduce stress: Stress is something people face on a daily basis. According to a National Health Interview Survey, 75 percent of the general population experiences at least “some stress” every two weeks, and many times that stress is moderate to severe. Research has indicated that when people spend time with a pet their levels of cortisol, a hormone associated with stress, is lowered while their level of serotonin, a hormone associated with improved mood and well-being, is increased. Lower cholesterol: Lifestyle factors associated with pet ownership, particularly a focus on increased physical health and activity, can help lower cholesterol levels. Also, having a pet works to reduce stress, which may keep individuals from looking to fatty foods as sources of alleviating anxiety.Fight depression: Many therapists have prescribed pet therapy as a method to alleviating and recovering from depression. A pet is an unconditional friend and can provide that listening ear a person

needs to talk through problems. Also, walking and taking care of a pet devotes attention away from problems and inward thinking.Improve physical activity levels: Heading to the gym is one way to get a workout, but spending an hour walking the dog or tossing around a ball for a game of chase and fetch is another way to get the heart pumping. Many dog owners bene� t from the “forced” exercise that goes with daily walks. Some people choose to exercise with their pets, enjoying the companionship and the physical activity.Reduce stroke incidences: � ere has been evidence that cat owners are less likely to su� er strokes than people who do not have cats. Researchers are not sure of the connection, but surmise that cats have a more calming nature than other types of pets.Greater opportunities for socialization: Humans are social animals and need to interact with others. Pet owners have a tendency to want to share time and experiences with other pet owners. Pets can provide opportunities for people to get together.ADHD therapy: Children and adults with attention de� cit hyperactivity disorder o� en bene� t from working with a pet or having a pet as a family companion. Playing with a pet is a great way to release excess energy and focus on tasks. Also, a pet with his or her unconditional love can help someone with ADHD

See PETS Page 21


Organization MissionIt is the mission of Cedar Valley

Services to assist each individual in the activities of work and

community living.

Cedar Valley Services operates in southern Minnesota and provides services

to persons who have disabilities and to commerce and industry.

It is the mission of Cedar ValleyIt is the mission of Cedar ValleyServices to assist each individual Services to assist each individual

415 N Grove Ave Owatonna, MN 55060 | (507) 451-5897 | Fax: (507) 451-5932

• Extended Employment • Day Training & Habilitation • Fee Services • Residential Program • Other Services

Others may notice a spouse or fam-ily member has sleep apnea by recognizing abrupt awakenings from shortness of breath or intermittent pauses in his or her breath-ing during sleep. Also, it is important to note that snoring may not be a sign of sleep apnea, but very o� en loud snoring punctuated by periods of silence is a pretty good indicator of apnea.

Risk FactorsMany people experience sleep apnea,

though it may be more pronounced in cer-tain groups of people. � ose who are over-weight may have obstructions to breathing. People with a thick neck also may have a nar-rower airway. Genetics also may play a role in a narrow airway in the throat or enlarged adenoids or tonsils that contribute to airway obstruction.

Men are twice as likely to have sleep apnea

as women, and men who are older than age 60 have an increased risk over younger men.

Smokers are three times more likely to have obstructive sleep apnea over people who have never smoked. � at’s because, according to the Mayo Clinic, in� ammation and mucus retention may occur in the upper airway.

People who naturally have difficulty breathing through the nose may be at a higher risk for sleep apnea.

TreatmentsA� er being tested for sleep apnea, which

usually involves some sort of sleep test, whether at home or a nocturnal polyson-mography that measures heart, lung and brain activity is conducted at a sleep center, a doctor may refer patients to an ear, nose and throat doctor if there is a physical obstruction causing the apnea. Recommendations may include losing weight, quitting smoking and other lifestyle changes if these are thought

to be the primary causes behind the apnea. � erapies for obstructive sleep apnea can

include continuous positive airway pressure, or CPAP, which uses a machine to deliver continuous air pressure into the nose and mouth to keep air passages open. � ere are other air pressure devices as well. Surgery, including implants or creating a new air pas-

sageway via a tracheostomy, may be necessary in severe cases that don’t respond to other treatments.

Sleep apnea is not a condition to take light-ly. It a� ects millions of people and requires action to prevent other maladies resulting from lack of oxygen to the body.

From Page 7

SLEEP: Sleep apnea affects millions of people and is not a condition to take lightly

FOOD: Lemon juice is a tasty fl avoring that lends itself well to many types of food

GUIDELINES: Tests became routine in 1955PETS: Provide companionship and love

with vitamins and minerals, and pack a lot of punch with very low calories and fat. People need not worry about � lling up on vegetables, and they’re one of the snacks that can be eaten in abundance without worry of racking up a lot of calories. Aim to have half of your plate � lled with vegetables at every meal, which will keep you full. • Lean protein sources: Fish, poultry

and lean cuts of meat are o� en the basis for meals. � ey can be kept and enjoyed in moderation. Rich cuts of pork and beef may be � avorful but are high in saturated fats. Lemons or lemon juice: Rather than seasoning foods with salt and butter, lemon juice is a tasty � avoring that lends itself well to many types of foods. Lemons and limes contain limonene, furocoumarins and vitamin C, all of which help reduce your risk

of cancer.Cranberry juice: In addition to being an antioxidant, 100 percent cranberry juice helps � ght bladder infections by preventing harmful bacteria from growing. � e juice can be consumed on its own or diluted to add a splash of � avor to water.Figs: Many people underestimate the nutritional value of fi gs. Figs can be eaten fresh o� of the tree. � ink

about adding mashed � gs to batters for healthier breads or even desserts. A good source of potassium and � ber, � gs also contain vitamin B6, which produces mood-boosting serotonin, lowering cholesterol and preventing water retention.� ere are many healthy and versatile foods that can be stored in the pantry without spoiling. � ey make for quick snacks and help keep you feeling fuller, longer.

From Page 18

From Page 20 From Page 19Obstetrics, Gynecology and Reproductive Sciences.Although the guidelines are in place, many women may continue to have annual Pap smears, particularly because they are used to them and don’t want to risk their health. � ose who do not rely on their gynecologists as their primary care providers may be more apt to wait longer intervals between testing.� e Pap smear is named a� er George Papanicolaou, a Greek doctor

who created the test in 1943 and suggested it could provide crucial early detection of cervical and uterine cancer. Pap tests became routine in 1955 and have reduced cervical cancer deaths by around 75 percent.Women who are uncertain about waiting longer than a year between Pap tests can discuss their concerns with their gynecologists or family doctors. Together they can weigh the pros and cons of adopting a new schedule for cervical cancer screenings.

overcome self-esteem issues. Similar results are possible when pets are used as therapy animals for children with autism and other behavioral disabilities.Reduce propensity for allergies: Children who grow up in homes with cats and dogs are less likely to develop common allergies and even asthma, research suggests. In fact, children who live around two or more dogs or cats before their � rst birthday are less likely to have allergies of any sort, according to a

study published in � e Journal of the American Medical Association.Research presented at the 10th International Conference on Human Animal Interaction found pet owners were the least likely to have to visit the doctor. � e survey of more than 11,000 respondents from Australia, China and Germany found that over a � ve-year period pet owners made 15 to 20 percent fewer annual visits to the doctor than non-pet owners.� e companionship and love pets provide could be a key bene� t in promoting good personal health.


Dementia refers to a group of symptoms caused by the damage or death of the brain’s nerve cells. Some types of dementia progress slowly, while others cause a sud-den onset of symptoms. In elder care, Alzheimer’s disease is the most common cause of dementia, but a blockage of blood supply to the brain, sustained use of alcohol and head trauma can also be contributing factors. The onset of the psychiatric and cognitive symptoms of dementia can vary depending on what is causing it and the location and number of damaged brain cells.

Warning signs of Dementia can include when an individual has trouble with new memories, relies on memory helpers, has trouble finding words, and/or struggles with completing familiar actions. There can be confusion about time, place, or peo-ple, and the misplacement of familiar

objects. Depres-sion, irritability, and even personality changes can be seen in a person with the onset of dementia. The loss of interest in important responsibilities may be a warning sign, as well as bad decision mak-ing. Other psychiatric symptoms which are warning signs are seeing or hearing things, or expressing false beliefs. If an individual is exhibiting any of these warn-ing signs they may likely need elder care in order for them to be safe.

Warning signs and symptoms should be observed closely in order to communicate well with physicians for proper diagnosis and treatment. A patient should be seen by a doctor who is an expert in dementia, and should have complete medical tests as well as neuropsychological tests.

If you or a loved one has been diagnosed with a form of Dementia, please know that you are not alone. Visiting Angels’ senior home care services allow individuals to remain in the familiar surroundings of their own home. Our staff is trained and

qualified to care for individuals with dementia. To receive more information or to explore care options, call Visiting Angels at 507-451-1124 or visit our website at www.visitingangels.com/owatonna.

Warning signs and symptoms of dementiaBy Shelley Hauschild

on the couch. Add a television to your home’s exercise room or purchase a gym membership where the cardiovascular ma-chines are connected to televisions. You will still get to enjoy your favorite shows while simultaneously getting the bene�t of exercise.

Say “bon voyage” to the conference room. Professionals who spend lots of time in meet-ings can add a simple twist that incorporates exercise into a typical business meeting. Rath-er than conducting the meeting in a confer-ence room, propose a walking meeting when possible. A walking meeting is the same as a standard business meeting, but it’s conducted on foot outside of the o�ce. Walking meetings can provide some much-needed energy for you and your fellow sta� members, who may appreciate the chance to get out from behind their desks and stretch their legs while still getting work done. Take your smartphones or tablets along to jot down important ideas, just like you would in a more traditional meeting. And make the most of your walk by leaving time for some light stretching before and a�er the meeting. Chances are you will return to your desk reenergized and glad you found

a way to get some exercise despite of a busy schedule.

Park far away when shopping. It’s tempt-ing and almost human nature to hunt for the parking spot closest to the door when shop-ping at the mall or even the grocery store. But for those who want to include more exercise in their daily routines, parking far away from the entrance to your favorite store is a great way to incorporate more walking into your life. Walking is a simple yet e�ective cardiovas-cular exercise, one that the Mayo Clinic notes can lower your blood pressure and manage your weight while lowering your low-density lipoprotein, which is commonly referred to as “bad” cholesterol. In fact, research has in-dicated that regular, brisk walking can be just as e�ective at lowering a person’s risk of heart attack as more vigorous exercise, including jogging. When parking far away from the en-trance, just make sure you park in a well-lit area where others can easily see or hear you.

Many adults �nd they simply don’t have the time to commit to routine exercise. But there are several simple ways to incorporate exercise into your existing routine without taking time from your already busy day.

EXERCISING: Walking meetings provide much-needed energy for you and staff

MEMORY: Take steps to improve your memory and quality of life

From Page 15From Page 16physical exercise increases the amount of

oxygen that gets to your brain while reduc-ing the risk for certain disorders, including diabetes and cardiovascular disease, both of which can lead to memory loss.

Manage stress e�ectively. Stress has a host of negative side e�ects, not the least of which is its impact on your memory. Chronic stress that goes untreated can destroy brain cells and damage the region of the brain that deals with the formation of new memories as well as the retrieval of older memories. Numerous studies have shown that men and women cite their career as their primary source of stress. Since quitting your job is likely not an op-tion, �nd ways to manage your stress more e�ectively. �is may mean �nding a way to make the most of your time, be it working more e�ciently, emphasizing planning ahead or even vowing to stop procrastinating. Other ways to manage stress include making time to relax and recognizing that you have limits while seeking the help of others.

Make some dietary changes. Diet can also have an impact on memory. What you eat is fuel for both your body and your brain, and a

poor diet can have a negative impact on your memory. Be sure to include omega-3 fatty acids, sources of which include salmon, tuna and other cold water fatty �sh, in your diet. Research has shown that omega-3 fatty acids, which can also be found in walnuts, can boost brain power and possibly reduce your risk for Alzheimer’s disease.

Foods with antioxidants, including fruits and vegetables, can also protect your brain cells from damage, which can have a positive impact on your memory. Leafy green vegeta-bles like spinach, romaine lettuce and arugula as well as fruits like apricots, mangoes and cantaloupe are good sources of antioxidants.

A diet high in saturated fat, which is found in red meat, whole milk, butter and cheese, has been found to have a negative impact on memory. Research has shown that such a diet increases a person’s risk of develop-ing dementia while impairing an individual’s ability to concentrate and remember things.

Loss of memory is often a momentary lapse, but those who �nd themselves becom-ing more and more forgetful can take steps to improve their memory and their quality of life.


it will not be metabolized as such. Sucralose is heat-resistant, which means it can be used for cook-ing and baking.

Stevia: Relatively new to the commercial market, stevia is an all-natural sweetener, unlike many of the other sugar substitutes. It comes from a South American plant of the same name and has a strong track record of safety. �e sweetener has zero calo-ries and no glycemic index.

Saccharine: Saccharine is also safe, but diabetics must only consume it in small amounts. It also can be mixed with hot or cold food.

Aspartame: �is sweetener also has zero calories and is found in many foods and beverages. However,

aspartame is best avoided when baking because it loses sweetness when heated.

Acesulfame potassium: A little goes a long way with this product because it is much sweeter than sugar. It is also usually combined with other sweet-eners because it can have a bitter a�ertaste.

Not all sugar substitutes are good for diabetics, however. �e Mayo Clinic warns that sugar alcohols, particularly mannitol, sorbitol and xylitol, can in-crease blood sugar levels. �ese products also may cause stomach discomfort and diarrhea.

Before trying sugar substitutes, diabetics should consult with their physicians to see if it is safe and discuss potential side e�ects or usage restrictions, as some arti�cial sweeteners can cause allergic reac-tions in some people.

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REMEMBER: If you experience shortness of breath, dizziness, cold or clammy skin, nausea, or chest pains while exercising, stop exercising immediately and contact your physician.

I have some suggestions, however, on how to avoid hurting yourself during all those li�s, bends and pulls you will be experiencing.

• If you must kneel, stand up and stretch frequently to avoid sti�ness. Use kneepads or a pillow to absorb the pressure on your knees. Lean on your hands so your arms absorb some of the shock.

• Make sure the object is not too heavy to li�. Test its weight by li�ing one corner. Roll or push, rather than carry, heavy loads. NEVER LIFT AND TWIST.

• Pull an object by placing your feet apart, bending your knees, and leaning away from the object. Pull by straightening your legs. Always face the object and keep your back straight.

• Gardening equipment should suit your size, build, and physical capabilities. If you have arthritis in your hands, use garden tools with enlarged handles. Long handles on garden tools ease the strain on an arthritic back.

• When raking be sure to step into your raking stroke to save your back.

Gardening is just an all around terrific activity. A walk around the �owers lowers your stress level, the vegetables you raise lower your cholesterol and the exercise you get helps you control your weight.

EXERCISE: Tip to avoid getting hurt while lifting, bending and turning

From Page 5

your metabolism going, and the result is you will burn more calories throughout the day than you would if you ate a more traditional diet. Of course, what you eat when grazing is important, too. Choose low-fat, high-nutrient foods, and snack on fruits and vegetables instead of more popular snacks like potato chips. Grazing on unhealthy foods won’t lead to weight loss and may even cause weight gain.

Eat more protein. Protein can serve many pur-poses for people trying to lose weight. Protein has a tendency to make you feel full when you eat it, reducing the likelihood that you will overeat. In addition, the body burns more calories when di-

gesting protein than it does while digesting fats or carbohydrates. Turkey, low-fat dairy products, �sh, nuts and beans are great sources of protein, which should not be all you eat but can be used as a pe-riodic replacement for other foods that may slow down your metabolism.

Stay hydrated. Your metabolism will likely slow down if you allow yourself to get dehydrated. When the body does not have enough water, several of its functions, including its ability to burn calories, slow down. Muscles are roughly 70 percent water, so if they are not fully hydrated they cannot gener-ate energy, a�ecting your metabolism. In addition, the body is not as e�ective at using fat as fuel when

it is dehydrated, further slowing your metabolism. Staying hydrated is as easy as drinking enough water throughout the day. How much water an individual needs to stay hydrated is open to debate among med-ical professionals, but one study found that adults who drink eight or more glasses of water per day burned more calories than those who drank four glasses of water per day.

Many people feel they were either gi�ed at birth with a fast metabolism or doomed from the start with a slow metabolism. But an individual’s me-tabolism is not set in stone, and there are a host of healthy ways men and women can speed up their metabolism.

From Page 10

METABOLISM: Healthy ways men and women can speed up their metabolism

SUGAR: Check with doctor before trying sugar substitutes

GRAZING: Finding smaller meals difficult away from home

From Page 12From Page 14and remember the portions are supposed to

be smaller, so you should not feel skittish about pulling a snack out at a meeting in the o�ce or if you have company over at your house.

Prepare meals in advance. A problem many people encounter when they �rst begin to graze is the lack of availability of smaller-portioned meals and snacks. Large portions and snacks with no nutritional value are the norm, so �nding smaller meals and healthy snacks when you’re away from home will be di�cult. �e best way to counter that problem is to prepare meals in advance and take them with you. Cook enough food for the week over the weekend and store it in easily transport-able containers. In addition, bring snacks with you

to the o�ce so you aren’t forced to eat unhealthy fare between meals.

Recognize results aren’t immediate. No ef-fective weight loss plan produces results over-night, and grazing is no exception. You will not drop 10 pounds in the �rst week, but you might notice heightened energy levels throughout the day shortly a�er you begin to graze, especially if you choose the right foods. Give grazing enough time to get going before judging if it’s the right approach for you.

�e topic of grazing is one that continues to inspire debate, but men and women who want to lose weight and keep the weight o� should consider grazing as a healthy and potentially ef-fective option.


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