PLUS - TownNewsbloximages.chicago2.vip.townnews.com/helenair.com/...PLUS 6 Winter Exercise Tips Diet...

PLUS 6 Winter

Exercise Tips

Diet Smarts for Seniors

Avoid a Cancer Recurrence

WINTER 2015

On Track for

SuccessPopular devices used

to monitor every

aspect of fitness provide

immediate, constant

feedback, but experts

warn users to exercise

caution

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BODY & moresunday, january 25, 2015 1

Pulmonary and

sleep consultations

available with

Dr. David Anderson

Sleep consultations

available with

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65 Medical Park Drive, Ste. 2

Helena Montana, 59601

Phone:406-442-7570

www.rockymountainsleep.com

How well are you sleeping?

BODY & more2 sunday, january 25, 2015

BY PAUL SCHMOOK

Rocky Mountain Sleep Disorders

Many of you know someone who snores loudly, often waking their bed partner and even people sleeping in other rooms. Chronic snoring is a hallmark symptom of Obstructive Sleep Apnea (OSA), a life threatening disorder if left undiagnosed or untreated.

The term apnea is a Greek word which means “want of breath”. OSA is caused by a blockage in the airway, typically when the soft tissues of the throat collapse during sleep. People with untreated OSA stop breathing repeatedly during sleep, and many do this hundreds of times during the course of the night. These events last for a minimum of ten seconds but some individuals may stop breathing for over a minute. Each OSA event is normally followed by a significant decrease in oxygen saturation accompanied by brief awakenings or micro-arousals. Many severe OSA sufferers don’t realize that they often wake up after each event, preventing them from achieving good quality sleep. Heart rate variability is often noted during these events as well. All of these factors leave an OSA sufferer tired and often irritable during wake hours.

According to the National Sleep Foundation, sleep apnea affects more than 20 million Americans. Other symptoms of OSA outside of snoring and excessive daytime sleepiness are fatigue, hypertension, night sweats, morning headaches, mood changes and forgetfulness. Years ago, risk factors for OSA were primarily focused on over-weight middle aged men. Today, ongoing clinical research has opened the door in recognizing that men, women and children of all ages can be

affected by OSA, and it’s not just based on obesity. Children with enlarged tonsils and adults with narrow airways may be susceptible to OSA. Statistics vary from prominent sleep organizations, but it is assumed that at least 10% of males and 5% of women between the ages of 30 and 60 have OSA. These percentages increase significantly after the age of 60. OSA, if left untreated may cause many medical complications including heart failure, stroke, and pulmonary hypertension and has been linked to diabetes.

Most healthcare providers have experience screening for sleep disorders and may include this during a routine examination. It is important to give your medical provider related sleep complaints and you may be referred to a sleep medicine specialist for further assessment of one or more of 86 clinically documented sleep disorders or directly scheduled for an overnight stay at a sleep disorders center. Sleep center exam rooms should be set up for complete patient comfort and designed to diminish a clinical or hospital atmosphere to enhance a more home-like setting. Electrode placements allow sleep technologists to monitor brain wave patterns to determine stages of sleep, micro-arousals, full awakenings and potential seizure disorders. Other areas monitored include muscle tone, eye movements, snoring, airflow, chest and abdominal effort, leg movement, body position and other parameters required by the medical director of the sleep facility. If the technologist notes that significant apnea is present after a couple of hours of sleep, a trial of Continuous Positive Airway Pressure (CPAP) may be in order.

CPAP is a treatment in which a mask is placed over a patient’s nose and/or mouth. This mask is connected to

tubing which in turn is connected to a compressor which generates constant air pressure. CPAP machines are very small light weight units which can easily fit on a night stand. This medical device provides a positive flow of room air into the nasal passages in order to maintain an open airway. Pressures are adjusted for the remainder of the night until an optimal setting is found to eliminate sleep apnea.

Although CPAP therapy is the gold standard treatment for sleep apnea, a few patients have difficulty tolerating the mask and pressure. Other treatment options include dental appliances or oral mandibular devices for mild OSA cases only. These devices are normally developed to prevent the tongue from occluding the throat and patients should repeat a sleep study while utilizing these devices to ensure the appliance is truly effective.

Another option is surgery. Somnoplasty uses radio frequency

energy to reduce the soft palate and Uvulopalatopharyngoplasty or UPPP is a procedure that removes soft tissue on the back of the throat and palate, increasing the width of the airway at the throat opening. Finally, mandibular maxillar advancement surgery is a

correction of certain facial abnormalities or throat obstructions that contribute to sleep apnea.

There a number of things you can do to help your sleep situation as well. Do not use alcohol to help you fall asleep at night. Alcohol will eventually disrupt sleep and make OSA worse. It is important to achieve and maintain ideal body weight, so exercise on a regular basis. Avoiding caffeine and other stimulants after lunch and try to iron out problems before bedtime.

Paul Schmook is a registered sleep

technologist and serves as the Chief

Executive Officer of the Rocky

Mountain Sleep Disorders Center in

Helena, Butte and Great Falls.

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BY BEV BENNETT

CTW FEATURES

When the need arises, you have no hesitation about losing weight.

If dropping 20 pounds will make you look better at the class reunion or ease the joint pain in your knees, you’re ready to embrace whatever diet promises results.

But when you hit a certain age you should rethink your casual approach to dieting, say health experts.

Although you may still benefit from losing weight, you could inadvertently create risks for your wellbeing.

Losing weight once you’re age 60 or older could accelerate the loss of lean body mass and bone mass, according to Lauri Wright, Ph.D., registered dietitian nutritionist, Academy of Nutrition and Dietetics spokesperson.

Although you face a natural loss of muscle as you age, dieting could speed the process, according to Wright, assistant professor, University of South Florida, College of Public Health, Tampa, Fla.

Sarcopenia, a condition in which you lose muscle mass and strength can be a serious problem for older adults affecting their ability to do everyday activities, she says.

In addition, dieting could lead to greater bone mass loss, according to Wright.

Does that mean you should toss the scale once you hit age 60?

No, Wright says.If your weight increases health risks or

interferes with your quality of life, dieting makes sense.

However, “if you’re a few pounds overweight but functioning well, it’s not an issue,” says Dr. Henry S. Lodge, co-author with Chris Crowley of “Younger Next Year” (Workman Publishing, 2004).

In fact, Dr. Lodge suggests that your weight should not be your only measure of wellness.

He is concerned about getting enough exercise to maintain your muscle mass as long as possible.

“There’s a lot of research saying you can maintain muscle mass into your 80s. Getting old and getting weak should not be synonymous,” says Dr. Lodge, Robert Burch family professor of medicine, Columbia University Medical Center, New York City.

He recommends strength training, especially those routines that develop your legs and core.

“You can’t live without strong legs and core. Legs really matter,” Dr. Lodge says.

© CTW FEATURES

60“There’s a lot of research saying you can maintain muscle mass into your 80s. Getting old and

getting weak should not be synonymous.”

— Dr. Lodge, Robert Burch family professor of medicine

RESOURCESFor exercise recommendations for older adults visit website of the Centers for

Disease Control and Prevention at:

www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html

The CDC recommends older adults get at least 150 minutes of moderate intensity

exercise a week, such as brisk walking (300 minutes a week is even better,

according to the CDC). You can instead do 75 minutes a week of vigorous-intensity

exercise, such as jogging. Whichever you choose, add two days a week of muscle-

strengthening activities that include all major muscle groups.

EXERCISE CAUTION After


BY PAM PONICH, LCPC

Intermountain Clinical Supervisor

Abigail watched from behind the one-way mirror, amazed as her 10 month-old son Eli briefly explored the playroom, scurrying on

all fours, picked up (and tasted) a few plastic blocks, then sat up and suddenly looked around. Realizing that his mom was nowhere in the room Eli crawled to the door and began to whimper and then wail (REALLY loudly). When she came back into the room, Eli hurried to her and stretched out his arms, tearful eyes begging to be scooped up. Abigail obliged and instinctively picked up her infant son, hugging him close and cooing, “It’s okay honey, mommy’s here.”

Little Eli instantly calmed in the safety of his mother’s arms. And then, once again, he was off to check out the wonders of the playroom. “I never knew I was so important to him,” Abigail said later. While parents usually see their baby as the center of their worlds, having planned for and waited in anticipation for their little bundle of joy for nine months, it is rare that they realize how important THEY are to their children. Sure, they are the source of their food, shelter and dry diapers but beyond that, what more could an infant even care about?

As it turns out, babies need much more from their parents. In fact, over 50

years of attachment research has proven that the most important gift that caregivers give is the gift of safety. In order to develop and thrive, babies have to know that there are adults in their world that will always be there for them, but not only to feed them and keep them in dry diapers. Even more important is the trust that comes from knowing that whatever happens, their caregiver will be there for them and that therefore their world is safe.

It has become increasingly evident in recent years that parents can use some help understanding how important they are to their children and how to show them they are truly there for them, holding them in their hearts and minds and keeping them safe. This is where Circle of Security Parenting© comes in. Circle of Security© is a model developed several years ago by a team of child/family therapists in Spokane, WA who understood that by helping parents identify and meet their children’s emotional needs, they could go a long way to build secure, strong attachments

in families. And, what attachment research tells us is that by building healthy attachments in early childhood, children will ultimately grow to develop higher self-esteem, stronger academic, vocational and social skills and are much more likely to live happy, successful lives.

The tenets of Circle of Security© are so simple, yet so easily missed by even the most well-meaning new parents. In a nutshell, COS teaches that parents/caregivers absolutely MUST be a safe

“secure base” for their children so that they learn to trust the world. Though parents do not need to be perfect by any means, it IS very important that young children learn by experience that, when they have emotional needs, e.g., to be comforted, to be enjoyed, to have help in organizing their difficult feelings, that their parents are there for them.

One of the most basic but most important tools taught by the Circle of Security© method is to simply be with your child. That is, no matter what is going on, no matter how fussy, or upset, or playful your child is you are truly

“there” for her, attuning to her feelings and needs and unconditionally just being fully present. The power of this is immense. And it sounds so easy, right? Unfortunately, in our busy, multi-tasking, technology-filled lives it is actually a huge challenge. We are far too frequently NOT truly available to and emotionally present to our little ones. Babies give us cues as to what they need hundreds of times a day and sadly, many of these are missed while we are on our “smart” phones (not so

YOUare your child’sshining star


“smart” in the world of healthy attachment, by the way), working on our computers or watching the evening news. And, since babies are born wired for relationships, they will continue to let their caregivers know what they need, even if they need to get loud and distressed to do so. But if they learn that becoming upset, scared and fussy (like little Eli when his mom left the room) is the way to get their emotional needs met, they are likely to continue this negative “connection-seeking” into their later years.

What Circle of Security© teaches parents is that by simply paying better attention to our children and meeting their needs for connection and closeness up front (“filling their emotional cup”), that they will feel more relaxed, content

and safe. And once this sense of safety is established, our children will more readily and confidently explore their

surroundings, learning and growing with each new discovery.

Pam Ponich, LCPC,

been a child and

family therapist for

over 20 years. She is

currently a Clinical

Supervisor at

Intermountain and

has a small private

practice in Helena. She

has a passion for

prevention and early

intervention and specializes in

attachment and parenting challenges.

She is also a certified Circle of Security

Parenting trainer. Ponich will offer a

Circle of Security class in January.

Call Intermountain at

406-457-4810 to learn more.

The most

important gift

that caregivers

give is the gift of

safety


having fun in the Sn w

BY SUSANNA CLARK, DPT

Residency Trained, Orthopedic Clinical

Specialist at Advanced Rehab, PC

During the winter months it is easy to want to stay inside in the warmth and not want to go out in the snow and cold

temperature. We patiently wait for the spring when we can get back outside to hike, walk, play golf, bike and enjoy warmer temperatures. The problem with this idea is that if we sit around for 5 months or more in the winter and maybe go to the gym a few times, we will be out of shape when it comes time to do the activities we love in the spring and summer. We have an edge up on many other places that go through winter months because there are great things to do right out our back door in the winter. Skiing and snowboarding come to mind with most people, which are great, but can be expensive and intimidating. If you have an interest, the best thing you can do is take a lesson with a good instructor so you learn proper form and can ease into things safely. If hitting the slopes is not for you there are other great options like cross country skiing, snow shoeing, walking with ice cleats on, sledding, and yes, shoveling snow. Cross country skiing and snow shoeing are great options for aerobic

activity without straining your joints as much as downhill skiing and snowboarding. It also is less expensive, provides you great views, and time in nature. There are great places to do both near Helena. With downhill skiing, you want to make sure you get fitted properly for the equipment and take lessons to ensure you are using proper body mechanics and not doing too much too fast. If you love to walk but are worried about ice, they make great snow cleats you can place on your boots to give you more traction, like studs on your tires. These, on top of the proper winter weather gear, help you to enjoy your normal walking route in the winter months. Then there is sledding. This can be great exercise and tons of fun with your kids or friends. There are great hills around town and that walk up the hill after the run is great exercise in between the slides down the hill. Now, shoveling that snow is not so fun but it is a great full body workout. The problem with shoveling is most people try to just use their arms and back, not their legs, causing injuries. When shoveling, you need to make sure you are bending your knees and using your legs to rise up once the shovel is loaded. You also want to avoid twisting

your back to throw the snow and rather using your hips to move your whole body and not strain your back. Also if you start to feel winded take a break and then start again. If you suffer from joint pain in the cold there are things you can do so it does not affect you as much. Warm up inside by walking or jogging in place and doing some dynamic stretches. Proper clothing is also important. If you wear the proper clothing your joints will stay warm and get warmer with the more activity you do. One of the worst things you can do for your joints is to not move them, they need to have movement to get nutrients and stay loose. If you are worried about slipping

on the ice or snow, which is a legitimate worry, then seek out a friend to go walking in the mall or look into different gyms in the area. Some insurances offer programs to help pay for gym memberships and many gyms also offer membership deals for seniors. No matter how you choose to keep in shape in winter, the main thing to keep in mind is make sure your equipment is fitted to you and that you take the time to learn from people who are trained in the sport you want to try. And, if you try one and don’t like it, don’t give up! Having a fun activity in winter makes it go by faster and lots more enjoyable.

Behind Fuel Fitness • 1005 Partridge Place, Suite 2 & 3, Helena

495-8995www.advancedptclinic.com

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Healthy eating boosts

your spirit, and

exercise is good for

just about everything

Dealing with loss of Control

BY: MARTIN FISCHER

A Plus Health Care

We live in a time in which many of us feel like we are in control of our lives: if we follow our routines, do

our best and read the occasional self-help book or article, all will be good - or at least better - tomorrow. Especially when looking at the generations since World War II, the sense of influence in one’s own destiny is strong.

But there is nothing like health challenges to throw us off balance. The strongest or most confident people can suddenly be reduced to gloomy shadows of themselves when sickness or age takes over their bodies or minds; even when it is just temporary. Yet others surprise us in their ability to keep a positive outlook in the face of ever declining health.

What can make the difference between a positive attitude of gratitude and a negative attitude that can spiral into depression?

This is a question I have been pondering for years; ever since I witnessed the aging process of my two grandfathers. Both had survived hardships and challenges and both harnessed a combination of discipline and persistence to build amazing families and careers. As their bodies aged and their abilities became more limited, however, one of

them managed to continue to celebrate his blessings and remaining abilities while the other struggled and became a burden to himself and those around him.

My favorite quote from the first grandpa was: “if the Big Boss leaves me to live another day, I must have something left to contribute to the world.” Even when he passed the age of 100 and had lost most of his ability to hear, see and walk, my grandpa stayed mostly positive and involved in the lives of many.

It’s easy to celebrate the one grandpa and dismiss the other, but that is not doing the subject justice.

The ability to find the positive in life is dependent on many factors, mainly genetics (50%), circumstances (10%) and actions & thoughts (40%). That fact may be depressing, if you are dealt a bad genetic card or perhaps grew up in a bad place, but in reality these numbers also give us hope that we can actually influence 50% of our happiness.

Let’s look specifically at what we can do to increase our positive thoughts and actions.

Like many hard things, changing your outlook and behavior in life is like fighting a dragon with multiple heads; there are no easy solutions, regardless of what all magazines and TV ads promise.

But when you try and take out one dragon’s head at the time, it can be done. Here are some of the things that have

helped me through the years:n Find a sense of purpose and try to

stay relevant to othersn You are what you eat; eating well

boosts the spiritn Exercise is good for just about

everything. And since most people don’t have the discipline to exercise for exercise’s sake alone, try to find functional exercise that fits into your life, like walking to get the paper, shoveling your driveway, walking your dog, walking or biking to the store or working in the garden

n Practice being positive, one small thought at a time

n Mourn loss of control fully, and then move on

My positive grandpa must have inherited a good set of genes, but he also practiced all of the other tips: he worked

his large garden until he no longer could, and then moved to a home in the city where he could walk to get his groceries. He stayed involved in his family, his church and his ever diminishing group of friends. He kept up to date by ordering magazines and books on tape and shared his insights with many. And when he knew he would lose his sight, he took a two week trip with his wife and moped about it; and then moved on.


FIGWEE Bruce Metcalf, owner of MBC Fitness in Chicago, likes Figwee. This nutrition-related app helps

users properly size up food portions (as in, users can actually see portions and increase or decrease them and assess the related nutritional content). This can be particularly helpful for those with health conditions in which it is essential to be consumption conscious.

MAP MY RUN Susan Reardon, a Boston-based certified personal trainer and lifestyle/nutrition coach,

likes this app to map running routes, keep track of routes used, and the searchable database of other routes as well as the ability to connect with others.

FROM COUCH TO 5K This interval run/walk plan eases users into running a 5K by slowly increasing running

time and decreasing walking time. For those looking to start an exercise program, it doesn’t get much more inexpensive than running, which requires shoes and motivation. Add the $1.99 for this app and you’ve got a great deal and a goal.

LOSE IT! Reardon also likes this app (and website), which counts calories and

tracks exercise to help users lose weight. It is compatible with many of the popular devices and features a strong community of support.

ARGUS OR MOVES Both of these apps are budget friendly options (Moves is

free while Argus is $1.99) for those looking to track activity but not

willing or able to shell out the cash for an expensive band. The big downside to them is the drain on the phone battery but if you’re looking for a cheaper way to get started, this is it.

DAILY YOGA This free app has a large library of Yoga programs for aspiring

yogis of all levels. Even better, if you’re short on time and high on stress, there’s a quickie Yoga session for that.

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THERE’S AN APP FOR That! Not every app is created equal and wading through the hordes

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BY: LACEY MIDDLESTEAD

for Academic Equation of Helena

Within each child is an infinite level of potential. The difference between them achieving

mediocrity or achieving greatness in life, however, is in the tools they use to tap into their reservoir of possibilities. Dawn Knudsen, founder and director of Academic Equation in Helena, is transforming children’s academic success and enhancing their self-worth and

confidence by employing unique and innovative therapy techniques that retrain how their brains receive and process information. Knudsen graduated with a degree in elementary education and went on to become a bilingual teacher in southern California after college. After four years of teaching she retired to become a stay-at-home mother; however, she served as a Spanish tutor part-time for struggling students. As parents saw their children’s Spanish grades raise dramatically, they encouraged her to help with other course work as well.

“It basically unfolded from there,” Knudsen said. “It [helping students learn better] feels like it’s my calling in life.” In 2010, Knudsen first opened Academic Equation. She took her educational background, knowledge from fellow teachers and personal experiences with her own children’s academic struggles and blended it all to create an institution where students could be enlightened about their true potential in a comfortable and encouraging environment. Knudsen explained that she is constantly getting asked if her services are

the same as those at Sylvan Learning Center. The answer is no. Sylvan has a 3:1 ratio of students to teachers. All of Knudsen’s work is done one on one. Normal tutoring services are also strictly content based but Knudsen looks at a lot more. “I look at how they learn and how their struggles academically have impacted their self-concept and confidence,” she said. “I care most about what they need to be successful.” According to Knudsen, learning occurs through three different channels: auditory, visual, and kinesthetic. “It takes putting many pieces together to be successful

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academically,” said Knudsen. She explained that parents bring kids in to see her every day that are bright and intelligent but are struggling to perform academically. Knudsen’s job is to determine where the breakdown in learning is occurring to then start tackling their struggles. Upon first meeting with a child, Knudsen runs them through a series of tests to try and pinpoint the root of their struggles. She checks their visual processing by activities like having their eyes track the eraser on a pencil as she moves it in a figure eight motion. She checks to see which side of their brain is the predominant working side or if they have mixed dominance—meaning the brain isn’t sure which side is in charge. She also gathers information from the parent to understand what their concerns are and if there are any patterns she should be aware of. Once she gets a feel for what the issues are, Knudsen uses a variety of different programs and therapy

techniques to start helping improve the child’s learning abilities. Two big programs that Knudsen utilizes are Fast ForWord and Interactive Metronome. She is a certified instructor of both. The premise for both is that of neuroplasticity, which means the capacity to change the way the brain works. Fast ForWord is a neuroscience-based software program intended to help students develop and strengthen the cognitive skills necessary for successful reading and learning. It includes a language and literacy component that builds cognitive skills like memory, attention, processing, and sequencing. There is also a reading component that aims to improve processing efficiency and reading skills like sound-letter associations, phonological awareness, word recognition, vocabulary and comprehension. Interactive Metronome (IM) is an evidence-based, engaging therapeutic modality that improves cognitive and

motor skills. IM has been proven useful for people of all ages who have a variety of conditions affecting their cognitive and physical abilities. It is used to improve attention, coordination, and language processing by improving the brain’s rhythm and timing during processing. For conditions like ADHD, Knudsen recommends trying IM prior to seeking out the traditional medication route. Knudsen pointed out that even athletes have utilized IM to help improve their timing. Currently, Knudsen is the only person in the Helena area certified in Interactive Metronome. Another tool Knudsen pulls from is the Herman Method, which provides instruction in phonemic awareness, phonics, fluency, vocabulary and comprehension skills. It incorporates visual, auditory, kinesthetic and tactile modalities. One of the major things stressed in all of the above-mentioned therapies/techniques is multi-sensory teaching. “The

more channels of learning you engage with, the better the chance of it going into long term memory,” she explained. She incorporates using multiple senses in other ways as well by having her students do things like practice spelling vocabulary words while rocking back and forth in a rocking chair or working on their multiplication tables while jumping rope. Ever the student herself, Knudsen is also currently working on getting certified as an educational therapist. This certification will help her gain a further understanding about different learning struggles and the latest therapies and interventions to help with those struggles. Academic Equation is a unique and invaluable resource to the Helena community that most people don’t even know about. If your child is struggling in school or if other tutoring methods have been unsuccessful in the past, consider contacting Knudsen and see what she has to offer.

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BY BEV BENNETT

CTW FEATURES

For anyone in recovery from cancer, the main goal quickly becomes doing anything to prevent a recurrence.

One strategy may be to improve your lifestyle.

The same steps you take to become healthier and reduce your risk of other serious illness may help you avoid another cancer battle.

Although the findings aren’t conclusive, losing weight if you’re obese, getting physical activity and modifying your diet to include more vegetables and fewer high-fat foods may benefit you, according to recent research.

The link between obesity and cancer recurrence is getting a lot of attention lately.

Cancer experts are seeing that people who are overweight at diagnosis for most cancers have a poor prognosis, according to Wendy Demark-Wahnefried, Ph.D., registered dietitian, professor and Webb Endowed Chair of Nutrition Sciences, University of Alabama at Birmingham, Ala.

In addition, “people who gain weight after breast cancer have a poor prognosis. It points out that weight is important. That’s why weight is at the top of the list of suggestions to prevent cancer recurrence,” says Demark-Wahnefried

However, when the question is whether losing weight after a breast cancer diagnosis will improve your

survival rate, the research is limited, according to Elisa V. Bandera, M.D., Ph.D., associate professor of epidemiology, Rutgers Cancer Institute of New Jersey, New Brunswick, N.J.

Dr. Bandera recently served on the expert panel discussing the Breast Cancer Survivorship Continuous Update Project produced by the American Institute for Cancer Research (AICR) in partnership with World Cancer Research Fund International.

It’s only recently that health experts have started to focus on how lifestyle factors, such as diet, obesity and physical activity affect cancer survival. Most of the data is based on observation, writes Dr. Bandera in an email interview.

“For primary prevention we know losing weight is important. But we don’t know a lot yet about weight loss and survival,” says Alice G. Bender, MS, registered dietitian nutritionist, associate Director for Nutrition Programs, AICR, Washington D.C.

But that doesn’t mean you should wait for the final word, say experts.

Losing weight has other benefits as you recover from cancer, according to according Jennifer A. Ligibel, M.D., Senior Physician, Susan F. Smith Center for Women’s Cancers, Dana-Farber Cancer Institute, Boston, Mass.

Being obese may lead to other problems such as fatigue, depression and lymphedema, according to Dr. Ligibel, who works with the American Society of Clinical Oncology to draw attention to the connection between cancer and obesity and to help educate patients about losing weight.

She’s also concerned because many people are more likely to gain weight during treatment than lose it.

Live Better, Skip the Recurrence

“WE DON’T KNOW IF A HEALTHY LIFESTYLE WILL

KEEP CANCER AWAY BUT IT WILL PROMOTE GOOD

HEALTH. THERE’S NO DOWNSIDE TO EXERCISE,

DIET AND WEIGHT CONTROL.”— Wendy Demark-Wahnefried, Ph.D., registered dietitian, professor and Webb Endowed Chair of Nutrition Sciences, University of Alabama at Birmingham, Ala.


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Dieting could get you back on a wellness track.

“People feel better and have better fitness after losing weight,” Dr. Ligibel says.

Although Dr. Ligibel doesn’t endorse any specific diet, what you eat does matter.

That means eat more vegetables, fruits, beans, nuts and whole grains and less red meat, say nutrition experts.

Certain substances including saturated fat, cholesterol and trans fat may increase chronic inflammation, which is linked to increased risk for many cancers. Other elements in food such as dietary fiber and natural plant compounds (phytochemicals) work to decrease chronic inflammation.

Women who consumed the most pro-inflammatory diets were at increased risk for colorectal cancer compared with women who consumed more anti-inflammatory diets, according to a study of almost 35,000 women aged 55 to 69 in Iowa.

Green leafy vegetables, fruit, fish, nuts and whole grains were among the top foods the anti-inflammatory diet group consumed, according to the study, co-authored by Susan E. Steck, Ph.D. M.P.H., registered dietitian, associate professor, Department of Epidemiology and Biostatistics, Cancer Prevention and Control Program, University of South Carolina, Columbia, SC.

You may be able to choose what to eat based on the food’s anti-inflammatory or pro-inflammatory properties thanks to a

newly expanded inflammatory index, developed by University of South Carolina researchers.

“The goal of the index was to characterize the whole diet,” says Steck, who presented her findings at the recent annual conference of AICR.

A USC team is developing the index as a tool for health professionals and then for consumers.

Exercise, another lifestyle improvement, goes hand-in-hand with weight loss.

As you lose weight you’re starting to chip away at lean body mass, says Demark-Wahnefried.

Losing lean body mass could lead to sarcopenic obesity, a condition in which you have increased body fat along with loss of strength.

“It rears after chemotherapy,” says Demark-Wahnefried. Getting more exercise helps preserve body mass and physical functioning, she says.

You may also find that exercise helps ease depression and bolsters your quality of life after treatment.

Whether exercise may reduce the risk for another cancer diagnosis has yet to be answered.

Instead Demark-Wahnefried asks what is going to make a cancer survivor healthier.

“We don’t know if a healthy lifestyle will keep cancer away but it will promote good health. There’s no downside to exercise, diet and weight control,” she says.

© CTW FEATURES

“FOR PRIMARY PREVENTION WE KNOW LOSING

WEIGHT IS IMPORTANT. BUT WE DON’T KNOW A LOT

YET ABOUT WEIGHT LOSS AND SURVIVAL.” — Alice G. Bender, MS, registered dietitian nutritionist, associate Director for Nutrition Programs, AICR, Washington D.C.

INFLAMMATION

FOODS THAT INCREASE

INFLAMMATION

FOODS THAT DECREASE

INFLAMMATION

After cancer, exercise

and weight loss could

lead to increased

chances of long-term

survival – and help

decrease odds of a

second cancer battle


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STEPS TO TAKE When you’re looking for resources to help you lose weight, improve your diet and exercise, turn first to your cancer-treatment physician, if he’s in a position to counsel patients, says Dr. Jennifer A. Ligibel, Dana-Farber Cancer Institute, Boston, Mass.

Your healthcare provider can answer questions about when and if to start a weight-loss program and get more physical activity.

Some practices include oncology dietitians who can advise you on food choices.But don’t stress yourself with the thought that you have to change your life

immediately.“If dieting seems overwhelming when you’ve gone through a lot with cancer

treatment, come up with one lifestyle issue that will make you feel empowered,” says Alice G. Bender, MS, registered dietitian nutritionist.

“Go out and walk more. That’s a great place to start, and go from there,” she says.If you need more incentive, enlist your family in a campaign to lose weight (if

necessary) and eat more healthfully. “You can help the family reach a healthy weight together,” says Bender.

RESOURCES For the latest news on lifestyle and cancer prevention visit the website of the American Institute for Cancer Research at: www.aicr.org

For a guide on managing your weight after a diagnosis of cancer, click on the link on the ASCO page:

http://www.asco.org/practice-research/obesity-and-cancer


BY BEN WAHL

Helena YMCA Health & Wellness Coordinator

Helena, MT – Each year millions of people resolve to get in better shape and become healthier versions of themselves. According to a recent YMCA survey of more

than 1,000 adults, less than a quarter of respondents kept their resolution in 2014. An overwhelming 71 percent said they tried but fell short, and 40 percent confessed making it through only a couple of weeks or months.

However there is hope for the coming year. One-third of survey respondents who plan to make a resolution in 2015 believe they’ll stick to it and reach their goals, with more than half believing encouragement from others will keep them committed.

“Finding a supportive community like the Y can be beneficial in keeping resolutions on track, because the Y is more than a nonprofit gym,” says Health & Wellness Director Ben Wahl. “It’s a community of supportive neighbors offering more health, hope, and opportunity for the New Year and years to come.”

A positive outlook best translates to action by setting manageable goals and leaning on the support of health and wellness communities. Here are five tips the Helena Family YMCA recommends to help make a healthy New Year’s resolution stick:

1START SMALL. Set attainable resolutions. For example, if the goal is to exercise more frequently in the New Year, start

small with three days per week and gradually increase. If eating healthier is the focus, try replacing desserts with other foods you enjoy, such as fruit or yogurt.

2TAKE IT ONE STEP AT A TIME. Making a New Year’s resolution doesn’t require you to reassess every little detail of your

life. Replacing unhealthy behaviors with healthy ones takes time, so stay patient. Work to change one behavior at a time, and go from there.

3CHOOSE A FACILITY FOCUSING ON A HOLISTIC

APPROACH TO HEALTH. When it comes to adding healthy behaviors (increasing

activity) to your lifestyle, finding a facility keeping you motivated is critical to maintaining an exercise routine. Before committing to a membership, take a tour of local gyms and find the best fit for you. The facility should not be just a gym, but a community organization offering more health, more hope, and more opportunity.

4ESTABLISH A LITTLE FRIENDLY COMPETITION.

More than half of the Y survey respondents feel a little “healthy

competition” with friends encourages them to be more committed to keeping New Year’s resolutions. Share your experiences with support groups – friends, family, workout class members or close colleagues. Talking about struggles and successes makes goals more obtainable and less intimidating.

5SET NEW YEAR’S GOALS WITH SOMEONE YOU

LOVE. It’s easier to stick to resolutions if you have a partner working toward similar

goals. More than three-fourths of survey respondents indicate they would set the same resolution for an immediate family member. Team up to set your 2015 goals and establish a game plan dedicated to achieving them.

THE HELENA FAMILY YMCA OFFERS TIPS FOR ACHIEVING

New Year’s Resolutions

NATIONAL YMCA SURVEY FINDS

MORE THAN HALF OF

AMERICAN ADULTS SAY OUTSIDE

SUPPORT CAN HELP KEEP

2015 RESOLUTIONS


Questions? Call 444-2130

You and Your BabyLearn the basics of baby care from bathing

to infant CPR.

March 16

May 18

FOR ADULTS AND SENIORS

Arthritis Aquatics Program*

An exercise class using gentle activities done

in a warm water pool to help increase joint

lexibility, muscle strength and coordination.

Classes are daily at a variety of times in the

morning. *$3/class. Pre-registration and a

physician’s prescription are required. Space

is limited.

Arthritis Exercise ProgramAn ongoing recreational group exercise and

education program designed speciically for

people with arthritis and related diseases.

Mondays and Wednesdays, 12-1 pm

Chronic Disease

Self-Management ProgramNot focussed on any particular disease,

participants in this 6-week workshop will

support one another in the development

of an individual action plan to keep their

chronic disease from hindering a happy

and healthy lifestyle. Tools discussed by the

certiied instructor include exercise, nutrition,

communication, appropriate medication use,

and informed decision-making.

March 4, 11, 18, 25; April 1, 8

Grandparents Parenting ClassHas it been decades since you changed a

diaper? Haven’t prepared a bottle since the

Reagan administration? Not sure if you put

the baby to sleep on its back or belly? This

class is for you.

April 24, 2015

Menopause AnswersGain information, ask questions and learn to

navigate the rough waters of going through

menopause. Coming soon! Check stpetes.org

for exact dates.

Quit For LifeThis 3-week class gives tobacco users the

tools and support they need to stay focused

on their personal reasons for quitting.

Pre-registration required.

January 27, 29; February 3, 5, 10, 12

FOR ADOLESCENTS

Growing Up and

Growing Strong with MomA pediatrician’s workshop for girls age 10

to 13 and their mothers to learn about

adolescence, puberty and maturity.

April 8, 2015

Safe Sitter*

A 2-day program to prepare youth ages 11-13

to be safe and nurturing babysitters. *$20 fee

to cover cost of instructional materials.

March 30 & 31 (Spring Break class)

April 18 & 19

May 2 & 3

Community Education CalendarFree health classes offered by St. Peter’s

FOR CHILDBIRTH AND YOUNG CHILDREN

Childbirth EducationA four-class series for expectant moms and their

birthing partners to prepare for childbirth.

February 5, 12, 19, 26

April 2, 9, 16, 23

June 4, 11, 18, 25

Bootcamp For New DadsLearn everything from bonding with your newborn to

dealing with jealous pets! Check stpetes.org for exact

dates; classes will take place in March and May.

Breastfeeding Back to BasicsBreast milk is recognized as the ideal nutrition for a

baby’s healthy development. Learn everything you

need to know for successful breastfeeding.

March 25

May 27

What About Me?A sibling preparation class for expectant parents

and soon-to-be big brothers and sisters.

April 31

Physician Delivery & Newborns LectureLearn from a physician what to expect during

delivery and how to care for your newborn.

March 3

Register atstpetes.org/classes-events

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March 3

May 5

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