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January 9, 2014

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Health & Fitness January 9, 2014

Alex T. Paschal/[email protected] Hageman, cancer resource nurse at KSB Hospital, walks through the steps of getting a mammography.

’’‘‘You have to know your body. If you notice any unusual

lumps or bumps that don’t go away, have unexplained weight loss or gain, have a change in bowel habits, are fatigued,

those are all things to be concerned about.Sue Hageman cancer resource nurse at KSB Hospital

Health & FitnessSauk Valley Media

Early detection saves livesImportant cancer screenings start at milestone years

BY KAYLA HEIMERMANSpecial to Health & Fitness

D IXON – Milestone birthdays also are marker ages in terms

of routine health screenings.The American Cancer Society

is the authority on guidelines for the early detection of can-cer. The cancer organization recommends routine screen-ings for breast cancer and cer-vical cancer in women, prostate cancer in men and colorec-tal cancer in both men and women start at some notable ages: 21, 40 and 50.

Breast cancer: Women should have a mammogram every year starting at age 40 and continu-ing for as long as they are in good health, said Sue Hage-man, cancer resource nurse at

KSB Hospital in Dixon. Younger women should have a clinical breast exam every 3 years start-ing at age 20, then every year starting at age 40, she added.

It’s also suggested that women conduct a self-exam every month starting at age 20, Hageman said.

Cervical cancer: Women should have a Pap test start-ing at age 21, Hageman said. Women between 21 and 29 should be tested every 3 years, while women between 30 and 65 should be tested every 5 years, she said.

Women also should be tested for the human papillomavirus, or HPV, Hageman said. Women 21 to 29 should not receive this test unless it is necessary fol-lowing an abnormal Pap test

result, but women 30 to 65 should receive it along with their Pap test every 5 years.

Women who have been vac-cinated against HPV still should follow the screening recom-mendations for their age group, according to the American Cancer Society.

Prostate cancer: Screening recommendations recently have changed, Hageman said. It was customary for men to have a prostate-specific antigen (PSA) test every year starting at age 50, but now, men are urged to make an “informed deci-sion” along with their doctor about the risks and benefits of screening at age 50, she said.

“Prostate cancer in the major-ity of men is slow growing,” Hageman said. “If it’s diag-

nosed at a very early stage, sometimes there is more harm than benefit to treating it … because there are a lot of side effects to treating it.

“They want now for men to talk to their doctors, talk about their personal risk factors, their family history and take into consideration their health, then make the decision about when and how often to screen.”

Colorectal cancer: Men and women should be screened starting at age 50, Hageman said.

They could have a colonos-copy every 10 years or a flexible sigmoidoscopy every 5 years, she said. Both tests find polyps and cancer.

It’s also recommended that they have a fecal occult blood test every year, Hageman added.

Other cancers: There is no regular screening for lung can-cer in average-risk patients; however, there are new recom-mendations for screening for the cancer in high risk patients, Hageman said.

There also is no screening method for ovarian cancer in women, known as a “silent killer,” she said.

People should keep a close eye on their bodies and watch for changes that might indicate something is wrong.

“You have to know your body,” Hageman said. “If you notice any unusual lumps or bumps that don’t go away, have unex-plained weight loss or gain, have a change in bowel habits, are fatigued, those are all things to be concerned about.”


Habits that lastRoutine fitness is hard work, butmaking it a habit makes it easier

BY JULIE DEARDORFFMCT News Service

T he fitness wake-up call can be a powerful catalyst

for change. For Matthew Richter-Sand, it came during a flight home to see his family.

When the flight hit some turbulence, the 30-year-old felt his belly fat bouncing up and down along with the plane. “I was so disgusted; [being obese] wasn’t me,” said Richter-Sand of Los Ange-les. “Right then and there, I swore to change.”

Establishing new fit-ness habits isn’t easy, but as Richter-Sand quickly learned, it’s the

key to success. Habits – unlike resolutions – last. The behaviors become wired so deeply into our brains that they occur without thinking, pos-sibly freeing up the old noodle for other matters. And though habits take longer to establish and change, they are worth the patience and work.

Researchers still debate the time it takes for a behavior to become an ingrained action, but some findings show it takes 4 to 6 weeks of “consistent” action, said sports psychologist Gregory Chertok of the Physical Medicine and Rehabilitation Center in

New Jersey.For Richter-Sand, it

took about 2 months before his workout pat-tern felt automatic. “In the beginning, I did what most people do; I over-compensated,” he said. “I tried to change every-thing at once, which is a disaster.”

Making lasting change involves going through stages that aren’t neces-sarily linear, said Cher-tok. People fluctuate and transition between the stages. Knowing how to move through them can get you where you want to be.

Here, we take a look at the stages:

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Not ready to change

Looks like: You might be unaware your behav-ior is causing problems. Unfortunately, “pre-con-templation is where most people are at, with regard to lifestyle changes,” said Lisa Menninger, a Utah-based wellness consul-tant. You may be aware that doing things differ-ently could be beneficial, but there is resistance. This is where people tell themselves: “It’s going to be hard. It’s going to take too much time. It’s going to hurt,” Menninger said.

Get through it: She often tells people stuck in this stage that if they avoid discomfort now, it will only get worse and become chronic.

Contemplating change

Looks like: You’re con-sidering change, looking at the pros and cons, perhaps because, like Richter-Sands, you’ve had your wake-up call. You’re not actually doing any-thing yet, but you think it might be a good idea.

Get through it: Mental images are good here. Visualization – or writ-ing something down on paper – can also repro-gram the neural circuitry of the brain, which has

a direct impact on per-formance, said Chertok. “Think about how your life will look if you don’t change,” he said. “Then visualize the types of clothes you’ll be wear-ing, how you’ll feel when looking in a mirror, the response you get from your partner or children when you do,” he said.

Preparing to change

Looks like: You’re building momentum by setting small goals – making the appointment with the trainer, getting the gym membership, buying equipment or enlisting someone or something to help you track your progress.

Get through it: “The accountability factor is really important,” said Gina Lombardi, a spokeswoman for the National Strength and Conditioning Associa-tion. The right person is key. It could be a certi-fied personal trainer or wellness consultant or a coach. It can even be a friend who works out regularly, but make sure you find the right fit, said Menninger. “The trainer needs to meet the client where he or she is, striking the right balance between setting and meeting challenges.”

ChangingLooks like: You’re doing

something! In the action stage, new healthy behav-iors have been established; the tricky part is sticking to them. If you have account-ability – it should be more painful to skip your habit than to actually do it – and you remember why you want to change, you’ll have more success in this stage.

Get through it: A com-mon mistake, however, is doing too much too soon, or getting injured because people think they’re in better shape than they are. Richter-Sand, an Air Force veteran, worked out so hard that two

days after he started, he couldn’t get out of bed. “It was a science experi-ment,” he said. “I had to find the right things that worked for me.”

Have family and friends help you avoid tempting places, such as restau-rants, and get to bed on time, Chertok suggested. “Sustained change sometimes requires the guidance of somebody with pre-existing healthy behaviors,” said Chertok.

Also, start keeping a food log, said Menninger. The right food will help keep the workouts going; if you’re eating poorly, you won’t have enough fuel.

Keeping up a new habit

Looks like: After 6 months of sustained change, you’ve hit the “maintenance” phase. It’s still easy to slip, but “if you’ve changed lifestyle habits for yourself, rather than doing something because you ‘have to,’ this stage is easier,” said Menninger. “It’s shifting from ‘I have to’ to ‘I want to.’”

Get through it: If it feels weird to do things for your own benefit, remind yourself that you want to have options as you age, said Menninger. With-out health and strength,

you’ll have to make com-promises and you’ll limit yourself, she said. “When we’re clear on why we are doing what we are doing, we will stick with it – for good.”

And Richter-Sand, now a personal trainer who runs an online nutrition and fitness company, found that his habit was more sustainable when he stopped trying things that worked for others. “There’s no silver bullet – you have to experiment and see what works for you,” he said. “It’s taken me 2 to 3 years to where I feel good about where I am. And I’m still learn-ing.”

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Don’t ignore the signs Shortness of breath, fatigueare red flags for heart disease

BY GRACIE BONDS STAPLESMCT News Service

A TLANTA – Heart failure, according to the American

Heart Association, affects 5.7 million Americans and causes more than 55,000 deaths in the United States each year.

Not only was Karen Wright privy to those numbers, she could very easily put a face on a great many of them.

For at least half of her life, Wright had helped care for both men and women suffering from some form of heart dis-ease. She could list the symptoms as quickly as she could name her daughters’ favorite foods.

And yet for years, when it came to her own health, the Fairburn, Ga., single mom and nurse practitio-ner ignored her doctors and the warning signs: shortness of breath and fatigue.

Now she is on the waiting list for a heart transplant and adding her voice to the chorus of women who’ve found themselves in this awful place, hoping their story will not only help raise awareness of heart dis-ease, but serve as a warn-ing to other women to pay attention to their bodies and respond appropriately.

Last year, Wright said, she could no longer ignore the signs she had turned a blind eye to for 10 years.

“I told my doctor, ‘Whatever you have to do, do it,” Wright said.

So in March, Wright finally consented to hav-ing a heart pump, or left ventricular assist device, implanted to help her heart beat more effi-ciently.

“It’s not a permanent solution, but I feel so much better,” she said.

“There were times when I tried to tell myself it wasn’t what it was, but I knew my fatigue had nothing to do with lack of sleep,” Wright said. “Still, for some reason, I really was very resistant to getting the LVAD. Looking back, I’m glad the decision was made for me.” For most of her life, Wright worked in a busy clinic and was very active in her daughters’ lives. She could run up a flight of stairs without blinking.

Then without warning, she found herself slowing down, struggling even to breathe and feeling tired all the time, classic symp-toms of a sick heart.

When she finally went to a doctor, Wright said, she was suffering from congestive heart failure. It was November 2003. She was 42 years old.

MCT News ServiceKaren Wright (right) works out on a stationary bicycle under the supervision of personal trainer Harry Wright (no relation) at Virginia Burton Gay Recreation Cen-ter in Riverdale, Ga. Karen Wright has heart disease and now uses a left ventricle assist device, or heartmate, to help pump her blood.

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“When I couldn’t walk 30 feet without stopping, I went to see my primary care doctor who referred me to the cardiologist,” Wright said.

The moment he looked at her, Wright said, he knew.

“Your heart is really, really weak,” he told her.

That doctor prescribed medicine and suggested she make a follow-up appointment in a few weeks, but Wright never returned. She asked around for someone who was a good interven-tional cardiologist and found one at Emory Saint Joseph’s Hospital.

Tests showed Wright’s heart was functioning at about 15 percent of its capacity. Doctors sug-gested she get the LVAD, but Wright refused. She hoped medicine and a pacemaker would be enough to get the miracle she needed.

“I still got tired a lot,”

she said. “I had to pace myself.” Six weeks after surgery for the pace-maker, the night before her youngest daughter’s high school graduation in 2009, she suffered a stroke.

Then as Thanksgiving approached last year, Wright was trying to take a dish from her kitchen to her car and couldn’t make it.

“I had to call the ambu-lance, I was so short of breath,” she said.

Thus began a series of hospitalizations. Wright finally had to quit work. In March, doctors implanted the LVAD, the bridge she needed to get to a transplant.

According to the U.S. Department of Health & Human Services, African-Americans are dispropor-tionately affected by heart failure. There are 817 African-Americans await-ing heart transplants nationwide, including 30 in Georgia.

Wright, who is Jamai-can, is one of them.

Why? “Part of it has to do with the prevalence of hypertension in the African-American popula-tion,” said Dr. David Dean, heart surgeon and director of Piedmont Atlanta Hos-pital’s heart transplant and LVAD program.

Hypertension is so dangerous because it also leads to more dia-stolic heart failure, which occurs when the heart can’t squeeze enough blood out to meet the demand of the body.

“Heart failure is really

pretty prevalent, with hundreds of thousands of new cases diagnosed every year,” Dean said. “The degree of heart fail-ure can go from patients who take medication to people who are about to die and need trans-plant or heart pump. It’s a malignant disease; it will take your life.” At first, Wright couldn’t get a transplant because of pulmonary hypertension.

Now that that’s under control, he said, she is an excellent candidate for transplant.

Dean said that African-

Americans like Wright make up 26 percent to 30 percent of patients transplanted each year, but women only about 20 percent.

“We in the field don’t really understand why women are under-served,” Dean said. “It’s not like less women have it.” Wright knows this for sure. Now she wants other women to know as well, particularly minority women.

“I want to encourage women to go to the doc-tor and don’t ignore symptoms,” she said.

MCT News ServiceKaren Wright wears a left ventricle assist device, or heartmate, to help pump her heart as she takes a break from working out at Virginia Burton Gay Recre-ation Center, in Riverdale, Ga.

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Tuning up your workout Music can motivateyou to take it up a notch

BY JAMES FELLMCT News Service

W hen I started work-ing out, I had a per-sonal music player

the size of a dachshund for exercise motivation. I filled it with Rush and Joe Satriani mix tapes to enhance my workouts. Technology has come a long way since then.

Now I use an iPod Shuffle, which is preferred among fit-ness folks for its diminutive size, even if it does have a robustness issue when it comes to a little sweat.

One night I recall waking up at 3 a.m., as if from a bad dream, my consciousness shrieking: The battery in my iPod is dead, and I have an early bike ride planned! I had to get up and plug in the thing in order to get back to sleep.

I am a music junkie when it comes to working out, and I’m

far from the only one. I know many people who, if their music player is dead, lose their motivation to exercise. They’re dependent. Science explains why.

In 2005, British research-ers put 18 untrained men and women on stationary bikes and told them to go for it. One group got no music, one got motivational, get-your-butt-in-

gear-type music, and the third group was given Enya. (I mean, I assume it was Enya. The researchers called it “nonmoti-vational.”)

Published in the European

Journal of Sport Science, they found the music listeners blew away the control group (which had no music), and the tuned-in subjects trav-eled significantly further in distance. What’s interesting is “no significant differences were observed” between the slow- and fast-music groups. Even more interesting is that though music listeners were working a lot harder, they did not perceive an increased level of effort.

James Annesi, who is direc-tor of wellness advancement at YMCA Metropolitan Atlanta, has been a pioneer of research into how distractions such as music affect athletic per-formance. We discussed his 2001 study published in the Canadian Journal of Behavioral Science that compared use of music with television on tread-mills.

Music for running and cycling

I can listen to anything from Sarah McLachlan to Metallica. However, if I’m coming to a big hill and feel motivation waning, I may skip past a slow song to find something with a faster beat to push me up that hill. Songs I like for that include:

“Limelight” by Rush (I once interviewed the drummer about his fitness regimen for this col-umn)

“Kashmir” by Led Zeppelin“Shake it Out” by Florence

and the Machine“Month of May” by Arcade

Fire“Weapon” by Matthew Good“Panama” by Van Halen“Train in Vain” by The Clash“Dark Night of the Soul” by

Loreena McKennitt“Gimme Shelter” by The Roll-

ing Stones“Pride” by U2

Music for weightliftingSince I have a home gym with

a stereo that has T-Rex-sized

speakers, I crank it loud. Usually with lots of Rush to accompany the Rush poster on the wall. Because it’s Rush.

However, I sometimes like to sing in between sets, so I pick songs like these for that:

“Go Your Own Way” by Fleetwood Mac

“Saturday Night’s Alright for Fighting” by Elton John

“Layla” by Eric Clapton (Derek and the Dominoes)

“Take it Easy” by The Eagles“I Just Came Back (to Say

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“We allowed people to use a wide selection of music channels versus television channels,” Annesi told me. “Almost exclusively, people chose the TV over music.” Personally, I’ve noticed the treadmills with the TV screens on them are always the most popular. When it comes to going outside, however, it’s hard to catch up on “Days of Our Lives” while run-ning or cycling. You kind of need to keep an eye on where you’re going.

Annesi explained that music, television, chatting with a friend or travel-ing through a scenic vista are all methods of dis-sociation. “It’s all about removing discomfort,” he said. “Pain has been engi-neered out of our culture. In agrarian times we had to exercise or die, but now we need to find ways to manipulate conditions to get people to exercise.” Dissociation via music is

about making us not think about the pain we’re in.

Annesi did another study in 2004 of 39 women enrolled in a beginner weightlifting program. The group told to “associate,” meaning to focus and embrace the pain, had the highest dropout rates. Those told to dissociate, to let their minds wander, had the highest adherence rates.

For those who need the motivational kick to dis-tract from the pain, music or other distractions can be of great benefit and get them to train harder. But for more elite exercisers, music may interfere.

“Elite athletes are asso-ciators,” Jack Raglin, a professor and sport psy-chologist at Indiana Uni-versity, told me. “When they’re just logging the miles in training, they can listen to music, and a lot of them do, but for the really intense efforts you have to pay close attention to your

body. Music will absolutely interfere with this.”

I ran a 10K race with an iPod in 2008. I’d planned out a specific rockin’ playlist and everything. I felt the distraction held me back from a full effort. The next 10K race I ditched the music and chopped four minutes off my time. Now I never lis-ten to music when racing.

There may be other rea-sons to listen to music, like if your gym plays lots of Nickelback. I also have a suspicion that there are female weightlifters who wear headphones to deter would-be suitors from approaching them, and when I posted this question on Facebook I received numerous con-firmations.

“Men are less likely to come up and talk to me when I’m listen-ing to music,” said Jes-sica Morse, a 32-year-old government worker in Ottawa.

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Avoid fad diets Healthy weight loss tips that workStatePoint Media Service

L osing weight to look good may be a great motivator.

An even better motiva-tor is to get healthier, as excess fat tissue breeds inflammation, which can contribute to many debil-itating and deadly dis-eases. And according to many doctors, even just a modest amount of extra weight can be damaging to your health.

When it comes to diets, if you’ve “tried them all” and failed, some experts say that could be part of the problem.

“Most diet books and programs promise a quick fix for weight loss – for example, avoid-ing all carbs, eating only raw foods or amping up protein. These fad diets show little respect for the fact that a well-balanced, nutritious diet is critical for our bodies to function properly,” warns Dr. Jen-nifer Sacheck, an associ-ate professor of Nutrition at Tufts University and co-author of the book, “Thinner this Year: A Diet and Exercise Program for Living Strong, Fit, and Sexy.”

In “Thinner this Year,”

Sacheck, along with motivational speaker and co-author Chris Crowley, offer a laymen’s explana-tion of the science of diet and exercise, believing that if people truly under-stand what’s going on inside their bodies, then they’re more likely to

make long-term lifestyle changes.

“You don’t need a fancy gadget and there is no

single magic exercise,” says Crowley. “Health and wellness means a serious lifetime commitment to

good nutrition and plenty of exercise.”

With that in mind, the writing duo is offer-ing some tips for losing weight the healthy way and keeping it off for life:

Make up your mind. Set your goal and go for it. This will mean embracing changes in your habits and routines.

Exercise for the rest of your life. Stay motivated by keeping things inter-esting and changing your workout routine peri-odically. Try new exercise classes, or sign up for a big race.

“Exercise works like crazy, and it changes lives. Big time,” says Crowley.

Eat less and be mindful. Don’t “super-size your-self.” At the same time, don’t skip meals. Doing so can lower your metab-olism and make you more susceptible to binge eat-ing later.

Don’t eat “dead food,” – food that is loaded with calories and offers little nutritional value. Skip or limit refined flour, refined sugar, high fat meat and solid fat. Eat healthy fats in moderation and avoid saturated and trans fat. Likewise, don’t drink your calories. Instead, load up on fruits, veg-etables, whole grains, low-fat dairy and lean meats.

Learn more. Truly understand the changes that are taking place inside your body as a result of your hard work, so you can be motivated to keep going.

For more tips on healthy ways to lose weight and keep it off, www.Thin-nerThisYear.com.

Sustainable weight loss is no easy feat, but with motivation, dedication and hard work, you can feel better and live longer.

StatePoint Media ServiceStay motivated by keeping things interesting and changing your workout routine periodically. Try new exercise classes, or sign up for a big race.

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Did you know stress can make you fat?StatePoint Media Service

Overeating is all too easy. But there’s more at play

when it comes to packing on pounds. Another factor you may not even be aware of is stress.

Here are some important things to know about your body’s response to stress:

Stress hormonesWe all have a built-in

stress response. It’s a complicated set of physi-ological reactions that help keep you alive during dan-gerous situations. Here’s how it’s supposed to work:

You experience an acute stressor. Thousands of years ago, this could have been a tiger trying to eat you. Today, it could be the in-laws coming to stay with you. In response, adrenal glands release the stress hormone cortisol into your bloodstream, ini-tiating an increase in blood sugar used for immediate energy to fight, run or slam on your car brakes.

Once the stressor is dealt with, the cortisol leaves your system and things return to their normal metabolic state. But unfor-tunately today, many of us are constantly stressed, causing significant meta-bolic imbalances.

Chronic stressFrom when we wake up

to when we go to bed, the average person deals with hundreds of low-grade

stressful events, like rush hour traffic, projects with impossible deadlines, troubles with kids, spouses or pets.

According to Michael A. Smith, M.D. host of “Healthy Talk” on RadioMD.com and senior health scientist with the Life Extension Foundation in Fort Lauderdale, Florida, this state of affairs is chron-ically elevating cortisol

levels, which means blood sugar is constantly being mobilized for energy.

“And when you don’t burn the sugar, it gets stored as body fat,” says Dr. Smith. “This is just one of the metabolic imbalances caused by too much cortisol. There are many other problems caused by chronic stress that can pack on the fat.”

For example, too much

cortisol, which results in a drop in serotonin, can drive sugar cravings and significantly increase appetite.

SolutionsNew research shows

that white kidney beans can suppress appetite. So if you’re craving a snack, have a serving of kidney beans instead of reaching for last night’s pizza or a

bag of potato chips.Feeling tense? Try some

stress reduction activities, like jogging, meditation or breathing exercises.

Also, consider adapto-genic herbs, which have long been used for their mood balancing and stress reducing effects. For exam-ple, a number of clinical trials demonstrate that repeated administration of rhodiola extract exerts

energizing effects that increase mental focus.

For more information about reducing stress and suppressing appetite, visit www.LEF.org/appetite or call the toll-free number 855-840-4615.

You may not be able to stop your in-laws from visiting, but understand-ing how stress affects your body can help you prevent weight gain.

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