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Living Well December 2014
Published by mandy.hartke, 2015-01-05 22:52:30
Description: Living Well December 2014
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For Renaissance Hotels, both the Spa at satisfaction rankings in North America, as of Oct. 1, 2014. FLORENCE · HOOVER · MONTGOMERY · MOBILE · POINT CLEAR Resort CollectionThe on Alabama's Robert Trent Jones Golf Trail · rtjresorts.com/spacard2 • Living Well • December 2014 Living Well, published four times a year, is Living Well a product of Effingham Daily News. 74 Chronic fatigue patients Editorial offices are located at strive for awareness 201 N. Banker St., Effingham, IL 62401. 5 How to cope with depres-Questions about this publication should be sion from disease directed to 217-347-7151 or 7 Making morning workouts [email protected] work for youPublisher: Paul SempleEditor: Jeff Long 8 Foods that pack a nutri-General Manager: Brian Bloom tious punch Advertising Consultants: 9 Immunizations important Jody Hardiek, Sales Supervisor for adults, too DeeAnn Bauguss 10 Easy ways to start living Jeanine Blankenship healthier every day Mona Porter 9 Lucinda Herboth Amanda Oldfield 8 Evergreen December 2014 • Living Well • 3 Chronic Fatigue patients By Katie Smith strive for awareness The costly treatment pushed him into a bing pain and distracting exhaustion quickly If you wake in the morning with a lasting period of homelessness and hitchhiking. convinced people to encourage her to quitand unrelenting exhaustion accompanied Today, Teitelbaum publically acknowledges her job.by stiff muscles and stinging pain, you may himself as a survivor of the disease, andsuffer from Myalgic Encephalomyelitis (ME) attributes it to a treatment system he calls Pals pushed, but eventually the pain andor Chronic Fatigue Syndrome (CFS). The dis- S.H.I.N.E. – Sleep, hormonal support, immu- fatigue became too much, forcing her toease currently affects more than 5 million nity, nutrition and exercise. retire in 2006. For some time, she ran a sup-Americans aged 18 or older, 80 percent of port group for patients with CFS, but whenwho are women. Teitelbaum believes, when combined, the task became too tiring, Pals struggled to physical and holistic treatment help to opti- find someone to take over for her, and the Though little is known about this disorder, mize patients' energy levels and support group fell to the wayside. She now belongswhich is characterized by extreme exhaus- recovery during painful episodes of ME/CFS to three online support groups, which shetion and muscle fatigue, a combination of symptoms. tends to frequently.medical and holistic healing may be theeffective remedy to an otherwise invasive Judy Pals, who has suffered with CFS for "If I'm not able to go to town, I makecondition. 25 years and has been treated by Dr. Teitel- myself oatmeal, and sit most of the day baum, said she knew about S.H.I.N.E. but playing the computer and going through For Paula Adams, who has lived with CF her condition was too far-gone to exercise emails from the Chronic Fatigue supportfor 27 years, getting anyone to acknowl- her muscles the way the theory requires. group," she said.edge her condition was an exhausting taskin itself. "People with Fibromyalgia are encour- Although the course of Pals' condition aged to walk, do yoga and Tai Chi," she said. has altered what she believed was her ideal "People look at us and think we don't "But with Chronic Fatigue, absolutely not. way of life – being a type A personality, andlook sick. We must be lazy or want atten- Overdoing can cause the virus to attack the constantly on the go – she admits that thesetion. No one can see the pain and fatigue spinal cord." groups along with unwavering support fromwe experience daily," she said. her husband, Mike, are Pals' beacons of Instead, Pals sticks to a regimen of light hope in day with CF. Adams' pain began with fibromyalgia, a stretching, and medications supplementedform of CFS. with vitamins. These remedies only help "Mine is family, hope, and inner strength, to treat the symptoms of CFS, however. To which we get from God," she said. "Every The National Institute of Arthritis and avoid brining on episodes of severe pain, it morning has a new beginning, a new bless-Musculoskeletal and Skin Diseases said is crucial that those with CFS lead a carefully ing – a new hope; it is because it's God'smany people associate the development of paced lifestyle. gift."fibromyalgia with a physically or emotion-ally stressful or traumatic event or injury. In "Every small task is becoming a marathon Members of Pals' group feel similarly.some cases, a person's genes may spontane- for me," she said. "You wake up facing the Clarissa Shepard, who suffers with CF, saidously and incorrectly regulate the way their day in pain." that having hope in the recovery or passingbody processes pain. of the condition is imperative in continuing Pals knows her body can only handle so to move forward. The disease is difficult to treat, although much in a day.common recommendations include group "I can only say that my faith [helps] andtreatment by a doctor, physical therapist "I try and plan my appointments through- knowing that, some of what I'm feeling forand caretaker. out the week. 9:00 hair, breakfast, then that single day, will pass," she said. physical therapy or it's a doctor appoint- Often times, doctors will prescribe low ment," she said. "If I do something fun, then For now, research on the condition isdoses of antidepressants to patients with no supper." still in the beginning stages, and the lowCFS, to relieve the stress muscles undergo funding for further exploration is often heldwhen they do not experience the deep Learning how to respond to her body was responsible for patients at a stand still withsleep they require to repair. an, exhausting and painful process, as it is treatment. for most sufferers of CFS, she said. For Adams, the path to treatment has "We need research," Pals said. "Our maintaken both financial and personal tolls. Although the number of people diag- problem is no one recognizes this is a seri-Since her diagnosis in 1988, she has lost the nosed with CFS has increased by 400% in ous illness."things she values most to Fibromyalgia. the last decade, it affects only 6-12% of the population, and little is known about the A number of specialists in Illinois, includ- "This disease has taken many things from condition. Most of what Pals knows about ing physicians, and massage and physicalme: my marriage, finances, a zest for life her pain is through her own research and therapists, work specifically with ME/CFS,and so much more," she said. experience. although the main course of treatment con- sists of treating only the symptoms of the The pursuit for answers continued to dis- The former insurance sales manager was conditions, leaving patients with a loss ofcourage her. in a car accident, which required her to independence they experienced in their undergo surgery that same week. lives before ME/CFS. Like many patients with CFS, Adams wastold she suffered from depression and was When Pals was diagnosed with Fibromyal- "We feel less than [ourselves] becauseadvised to treat symptoms of the emotional gia she asked, "Are you just labeling me?" we're not able to regain the independencedisorder rather than the CFS that was begin- we once had. It's difficult beyond words toning to surface. But her doctor assured her of her condi- accept this part of our illness. We're not tion with a response that Pals never shook less than, just different," Shepard said. "Yet, "If you think you may have fibromyalgia, from her memory. I still long to be able to do such things fordon't give up," she said. "Don't accept 'It's myself again. I've not given up on the ideaall in your head,' or 'You're just depressed.' In a Mayo Clinic examination room where that one day I may get there."Do research and find a good doctor – one she spent two weeks, Pals was told, "Youwho believes this illness is real." will learn to live with it, it will control you and you will die with it." The search for a quality doctor has leadmany chronic fatigue sufferers like Adams to From that point on, Pals' apparent throb-Jacob Teitelbaum – an internist and nation-ally known expert on CFS, as well as a for-mer patient with Fibromyalgia.4 • Living Well • December 2014 How to cope withdepression from DiseaseFibromyalgia Sufferer Offers Tips for Emotional Wellness Sometimes, not knowing the truth about tating symptoms. The syndrome is one of from chronic pain, which costs nearly $600something of immediate importance can the most common chronic pain disorders, billion annually in medical treatments andcreate some of the most intense stress, affecting nearly one in every 60 Americans. lost productivity, according to the Institutesays former chronic pain sufferer Janet of Medicine. Despite her unmistakableKomanchuk. "When medical leave, morphine pain, the critical doubt from others as patches, codeine and myriad pharmaceu- to what she was experiencing was dis- "The families of victims who've been ticals brought no relief, I tried a different heartening, at times causing her to doubtmissing for years or decades – identifying approach in combination with medical herself.the body of their loved one, for example, treatment," says Komanchuk, (www.can bring closure. For me, being diagnosed jkomanchuk.com), who has since enjoyed "Trust in yourself, for you know whatwith fibromyalgia was also a relief – it more than 13 years of pain-free and pre- you're feeling," she says. "Don't fall victimmeant that I had a name for my chronic scription-free living after finding an alter- to the judgment and criticism of otherspain," says Komanchuk, whose pain was so native healing therapy that works for her. who doubt your illness and the limitationsintense over a period of several years that She now works as an educational writer it places on you or your activities."she had to retire as a school teacher. and public relations assistant with Joy of Healing, the alternative healing modality • Don't quit! Despite the immense "My diagnosis meant I wasn't crazy, that that she says brought about her remission. scope of chronic pain, very little is spentthe pain wasn't 'all in my head,' as some on research to find better ways to man-had suggested. It meant that my flu-like "Through the years, I've learned a thing age pain. Komanchuk was faced with thesymptoms, accompanied by intense waves or two about dealing with the psychologi- prospect of spending the rest of her life inof pain, finally had form and dimension. I cal trauma of illness." a nursing home.understood I was just one of many suf-fering with chronic pain that at last had a Komanchuk shares tips to keep in mind "Yes, the pain was excruciating, debilitat-name." for those suffering from an indeterminate ing and fatiguing, yet I still felt as though condition. my life had the potential for vitality," she Fibromyalgia syndrome is a complex, says. "The idea of going to a nursing homechronic condition of widespread muscular • Trust in yourself. "At times, the pain – reasonable for some – felt like a kind ofpain and fatigue. It often includes sleep was so intense that I was certain my flesh death to me."disturbances, impaired memory and con- was tearing away from my bones," sayscentration, depression and other debili- Komanchuk, who was just like the more Convinced that there was hope for her in than 100 million Americans who suffer overcoming fibromyalgia, she persisted in The Leading Voted #1 People's Choice Favorite Eye Clinic by EDN Readers! Provider Of Vision Care Products We Believe Life Is All About Your Vision& Services In Effingham All Types of Contact Lenses Available Over 1300 Frames to Choose From Dr. M. Brian Sehy, O.D.Dr. Matthew Jones, Dr. Robert W. Jones, O.D. O.D. Your Eyecare Leader for Over Eighty Years303 N. Keller Drive • Effingham • 217-342-2672 • www.SEHYANDJONES.com Email: [email protected] Hours: Weekdays: 8 a.m.-5 p.m. and Sat. 8 a.m.-12:30 p.m. December 2014 • Living Well • 5 her search for wellness answers. • Seriously consider alternatives. She was able to achieve what she thought was impossible – not just temporary relief, but permanent, lasting mind-body-spirit wellness. She had been to orthopedic surgeons, neurologists, rheumatologists, psychologists, underwent MRIs and took all manner of med- ications for her unbearable pain. In a narrow sense, it would seem as though she exhausted her options – until she looked beyond traditional Western medicine. Alternative treatment guided her to recognize the layers of stress throughout her life that she believes were a primary driver of her chronic pain. "Every day, I am filled with gratitude for the fact that I am free of the torment from fibromyalgia that had plagued me throughout my life," she says. "I just wish I could give others a piece of the relief that I've found. All I can say is keep your eyes open, keep the hope alive and don't give up!" About Janet Komanchuk Janet Komanchuk, www.jkomanchuk.com, is a retired school teacher who has experienced the miraculous remis- sion of chronic, debilitating fibromyalgia, which was the result of many overlapping stressors and unresolved issues through- out her life. While weathering extreme fatigue and pain, she'd tried everything from traditional Western medicine to alcohol consumption and various holistic treatments. It wasn't until she experienced the healing work of medium and healer Andrew Overlee, and his wife, Tamara, a dedicated spiritual counselor and author, that she was able to regain her life. She is now pain-free without any use of prescription medication. She is an educational writer and public relations assistant with Joy of Healing, Inc., in Valrico, Fla. 6 • Living Well • December 2014 Make morning workouts work for you likely less mobile early in the morning than lish a new sleep schedule, you will find it Many men and women struggle to they are in the evening, which can make easier and easier to get up and hit the gymfind time to exercise. If hectic schedules morning workouts difficult and, if you in the morning.dominated by professional and personal don't allow yourself more time to warmcommitments have made it difficult to up, put your body at greater risk of injury. Designate more time to warm up. Earlymake exercise part of your daily routine, But morning workouts also can energize morning workout routines require athletesyou might want to consider skipping the you throughout the day, and many people to warm up more than they would whensnooze button so you can work out in the find it easier to consistently exercise in the exercising at other times of the day. Asearly morning hours. early mornings than at night, when distrac- previously noted, your body is perhaps at tions or long days at the office can affect its least mobile right when you get out of Early morning workouts have their ups your motivation to workout. bed, so set aside more time to warm upand downs. Glucose levels in the body when you workout in the mornings. Five totend to be low in the morning, when many Early morning exercise routines can be 10 minutes of light cardiovascular exercisepeople wake up with a relatively empty difficult to adjust to, but there are some before you begin your workout can bestomach. Low blood glucose levels can ways to make the adjustment to such regi- enough to increase your body temperaturecause feelings of nausea and weakness and mens go more smoothly. and loosen your body up so it's ready forpossibly make you feel faint. In addition, exercise.since you likely aren't moving much while Make sleep a priority. Prioritizing sleepyou're asleep, your joints and muscles are makes it easier to get out of bed in the Don't go it alone. The buddy system is morning, when you will face the daily effective for many people regardless of temptation to hit the snooze button and when they exercise, but it can be espe- roll over. But if you aren't sleep deprived, cially beneficial for men and women who you will find it easier to skip the snooze want to start working out in the morning. phase of your morning routine and get If someone is waiting for you at the gym right out of bed. Skip the late night talk or if your significant other is up and ready shows and call it a night earlier, making to go, you're far less likely to skip a morn- sure you get between seven and eight ing workout than you would be if you are hours of sleep each night. Once you estab- going it alone. December 2014 • Living Well • 7 Foods that pack a nutritious punch A healthy diet is essential to long-term health. When coupled with routine exercise, healthy diets can be an effective way for men and women to reduce their risk of contracting a variety of diseases, not to mention the positive impact that such a healthy lifestyle can have on an individual's quality of life. The following are a handful of easily found foods that pack a nutritious punch. • Whole wheat and multigrain pasta: Once difficult to find, these low-calorie alternatives to traditional pastas are now available in many large chain grocery stores as well as organic marketplaces. That's good news, as a typical two-ounce serv- ing of whole wheat or multigrain pasta typically includes about seven grams of protein and six grams of fiber. • Nonfat Greek yogurt: Nonfat Greek yogurt is a great low-cal- orie source of protein, making it a great snack option for men and women who want a snack that can boost their afternoon en- ergy levels without compromising their waistlines. Single serving containers of Greek yogurt tend to be right around six ounces, and that six ounces can include 120 grams of protein or more. • Russet potatoes: If baked potatoes are a side dish you typi- cally only enjoy in restaurants, you might want to consider eating more of them at home. One medium-sized Russet potato is roughly 170 calories and includes three grams of fiber, five grams of protein and 25 percent of your daily recommended dosage of potassium. Russet potatoes also are high in vitamin C and iron. • Fresh spinach: Popeye was on to something, as a four cup serving of fresh bagged spinach is just 20 calories and loaded with vitamins and nutrients. Just one serving of fresh bagged spinach can provide 160 percent of the recommended daily value of vitamin A and 40 percent of the daily value of vitamin C. Spinach is also a great source of folic acid, which can help pre- vent heart disease, stroke and certain types of cancer. • Dried lentils: Dried lentils make great additions to salads, soups and stews and pack a nutritious punch despite their rel- atively small serving size. A single serving of dried lentils is 1/4 cup, and that serving includes 10 grams of protein and 11 grams of fiber. • Brown rice: A single 1/4 cup serving of brown rice has roughly 20 less calories than a similar serving of traditional white rice, and brown rice is also a much greater source of dietary fiber (1.8 grams) than white rice (0.4 grams). Brown rice also is rich in selenium, which can reduce a person's risk of developing arthri- tis, certain cancers and heart disease.8 • Living Well • December 2014 Immunizationsimportant for adults, too due to influenza, while thousands more virus, the same virus that causes chickenpox. New parents can easily become over- die from the flu and its complications. Flu Individuals who have had chickenpox arewhelmed by the number of pediatrician vaccines protect against various strains of the at risk for developing shingles later in life.visits their children need. By the time a child flu virus, and the vaccine is recommended The virus can cause a painful skin rash andcelebrates his or her fifth birthday, he or she for just about everyone between the ages of blisters. Other symptoms include chills, pain,has seemingly been administered dozens of six months and older, including middle-aged fever, and even loss of vision. Because shin-immunizations. But even though people get adults. People age two and older are now gles most often occurs in people age 50 andthe majority of their vaccinations while they advised to get the nasal mist version of the older, the shingles vaccine is recommendedare very young, that does not necessarily vaccination. However, adults age 50 and for those in this age bracket. People whomean they can't still benefit from immuniza- older should not get the mist. Individuals have medical conditions that weaken thetions later in life. who are severely immunocompromised, not immune system or those who take immuno- feeling well or those who have an allergy to suppressive drugs also may benefit from the The Centers for Disease Control and Pre- eggs should speak to their doctors before shingles vaccine.vention notes that humans never outgrow getting a flu vaccination.their need for vaccinations. Although certain Pertussis (whooping cough)vaccinations may no longer be necessary, Pneumococcal disease The CDC estimates that there are betweenothers may be necessary into adulthood. Pneumococcal disease is an illness caused one and three million pertussis cases in the by bacteria that can spread from the nose United States each year. All adults between Certain vaccinations, which can safeguard and throat to the ears or sinuses. If the bac- the ages of 19 and 64 need a one-timeindividuals from long-term illness, hospi- teria spreads to other areas of the body, like whooping cough booster vaccine, particularlytalization and even death, are now recom- the lungs, it can cause pneumonia. Pneu- if they will be in close contact with infantsmended for all adults. The following are mococcal disease also can cause meningitis younger than 12 months. Adults are thesome of the immunizations you may need as if it affects the spinal column. Adults 65 and most common source of pertussis infec-you age. older need one dose of the pneumococcal tion in infants. Whooping cough for adults conjugate vaccine followed by the pneumo- can last for several weeks or even months, Influenza coccal polysaccharide vaccine. causing unnecessary discomfort and leaving According to the CDC, roughly 226,000 Shingles sufferers gasping for breath.people are hospitalized in the United States Shingles is caused by the varicella zoster December 2014 • Living Well • 9 Easy ways to start living healthierevery day Contrary to popular belief, etables. One of the best and digestive tract. In addition, the self to one glass per day. If youadopting a healthy lifestyle is easiest ways to live healthier United States Department of are not a wine drinker, then it'snot a difficult undertaking. In is to begin eating more fruits Agriculture notes that people important to note that manycertain instances, convenience and vegetables. Instead of un- whose diets are rich in fruits doctors believe the potentialmay need to be sacrificed in healthy snacks like potato chips and vegetables have a lower benefits of drinking wine dofavor of nutrition, but many and cookies, snack on a piece risk for heart disease, including not outweigh the potentiallypeople find that living healthy of fruit, and never sit down to a heart attack and stroke. negative consequences associ-is not nearly as difficult as they meal unless you include some ated with alcohol consumption,assumed it would be when vegetables to go along with • Slow down your eating rou- which include neurologicalthey initially decided to make a the main course. Studies have tine. Some people may already problems and an increased riskchange. shown that men and women be eating the right foods, but for heart disease. whose diets are high in fruits they may just be eating too When men and women and vegetables are less likely to much of them. It takes time for • Get more sleep. Inade-decide they want to start living develop certain types of can- your body to let you know it's quate sleep affects the body inhealthier, many mistakenly cers, including cancers of the had too much to eat, so eating a variety of ways. Many peopleassume they must abandon too fast can increase your risk are aware that one poor night'stheir existing habits entirely of overeating. While eating, try sleep is certain to affect theirand start from scratch. But the to limit distractions that can energy levels the following day,following are some easy ways take your attention away from but fewer may know of the linkto start living healthier every how much you're eating. If between sleep duration andday. you're always watching televi- chronic disease. For example, sion or checking emails on your the Harvard Medical School • Eat more fruits and veg- phone while eating, try a few notes that studies have linked days of distraction-free, careful insufficient sleep to type 2Did you know? eating, and you may find diabetes, as the body's abil- yourself eating less and feeling ity to process glucose can beThough laughter is often referred to as 'the best more energized after a meal. compromised by poor sleepingmedicine,' no definitive study has been conducted habits. Other medical condi-to determine the effects of laughter on overall • Skip the second glass of tions that have been linked tohuman health, leaving open the possibility that wine. The much publicized insufficient sleep include obe-maintaining a good sense of humor and a positive medical benefits of wine are sity, heart disease and moodattitude are just as important, if not more impor- somewhat misleading. Accord- disorders. While you mighttant, than finding time to laugh each day. But even ing to the Mayo Clinic, when be proud of your ability toif laughter is not medicinal, its benefits can mimic consumed in moderation, red function on minimal sleep, thethose of exercise. When a person laughs, his or her wine can help prevent heart long-term effects of insufficientpulse and blood pressure increase, and people tend disease. That's because alcohol sleep can be dire, so be sureto breathe faster when they laugh. Faster breath- and antioxidants found in red to get at least seven hours ofing sends more oxygen to the tissues, which can wine have been shown to sleep each night.help the heart and lungs work more efficiently. In increase levels of high-densityaddition, a Vanderbilt University study found that lipoprotein, often referred to as Choosing to live healthierbetween 10 and 15 minutes of laughter can burn 'good' cholesterol, and protect does not mean you need toas many as 50 calories. Finding time to laugh may against artery damage. But completely overhaul youralso indirectly improve the body's immune system wine also contains sugars that existing lifestyle. In fact, youresponse, as studies have suggested that infection- can fatten the liver, and a fatty can make several easy every-fighting antibodies might be more abundant in liver can contribute to a host of day changes to dramaticallypeople who can use humor to combat stress. serious health problems. If you improve your overall health. already drink wine, limit your-10 • Living Well • December 2014 #1 People's Choice Favorite Optometrist December 2014 • Living Well • 11 12 • Living Well • December 2014
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