FRIDAY, JUNE 5, 2015

VALLEY HEALTHMONTROSE DAILY PRESS

VOL. 2, ISSUE 6

for all new accounts that select a Community or Environment loyalty debit card, Alpine Bank will donate $10 to the Montrose Farmers Market.

During the month of June...

2770 Alpine Drive - 970.240.0900 | 1400 E. Main Street - 970.249.0400O�er available at both Montrose locations.

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BUST THROUGH YOUR MENTAL ROADBLOCKTIPS TO OVERCOME EXCUSES AND COMMIT TO WORKING OUT

Montrose doctor says we can eat all the nutrients we needPage 8

ARE VITAMINS NEEDED?

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We stick by our community’s next generationof leaders by hosting programs to help themprepare for their future.

That’s what Friends and Family do.

Sticking Together...for Our Future

Dr.Mike Benzinger, MMH Pathologist works withMontrose High School Student Chase Darling

MONTROSEM E M O R I A L H O S P I T A L

M o n t r o s e H o s p i t a l . c o m

That’s what friends & family do!

Dr. Mike Benziger, MMH Pathologist works withMontrose High School Student Chase Darling

VALLEY HEALTHPublisher

Vincent Laboy

Managing EditorJustin Joiner

Advertising DirectorDennis Anderson

For advertising information, contact Dennis Anderson at 252-7022

or via email at dennisa@montrosepress.com

Valley Health is a publication of the Montrose Daily Press. It publishes monthly on the first Friday.

If you have a health-related news tip, contact Justin Joiner, managing editor, at editor@montrosepress.com.

A PUBLICATION OF THE MONTROSE DAILY PRESS

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Over 40 years of combined experience.

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Dear pharmacist

Entities finance big-ticket capital projects, such as schools, hospi-tals, and airports by issuing bonds that get paid off over long periods, some-times decades. Over the years, Montrose Memorial Hospital has used revenue bonds to help pay for long-term capital improvements, including additions to the hospital that have helped the hospital expand with the needs of the community.

I’m pleased to an-nounce the Montrose Memorial Hospital Board of Directors has redeemed the bonds issued in 1997 and by doing so the hospital will avoid more than $222,000 in interest pay-ments. The bonds will be redeemed 30 months early.

The 1997A and 1997B hospital rev-enue bonds were used to finance capital improvements to the hospi-tal, including updating outpatient facilities, adding 55,000 square feet of new space which improved pa-tient flow and care. During the last MMHI board meeting, the mem-bers voted to redeem the remain-ing $2,843,000 bond balance earlier than the Dec. 17, 2017, maturation date, thereby avoiding additional interest.

In explaining why the board of directors decided to pay off the bonds early, Ron Courtney, MMHI finance chair, said: “In the spirit of being good stewards of the hos-pital’s resources, we agreed that

it made more sense to use some of the cash being held in reserve with some additional cash to pay

off these bonds. This reduces our debt, saves interest payments and allows us to continue to focus our resources on the healthcare needs of the community.”

It’s a lot like a home-owner who pre-pays a mortgage to save on interest payments. If you can do it, it is good com-mon sense. As stewards of the hospital funds, we must be mindful to deliver top-notch care that meets the evolving needs of the community but also take care of the

financial success of the hospital.In our 2014 year-end financial

statement, the hospital reported a record-high number of total patient days (10,532) and also out-patient visits (101,903). However, despite having provided nearly $10 million in charitable care, Mon-trose Memorial recorded excess revenues of $5.5 million.

In recent years, the hospital has increased cash reserves and reduced its debt significantly. We could not have done this with-out our 600-plus staff who do all they can to meet the needs of our friends and family. As CEO, I am very proud to be part of this great organization.

Steve Hannah, MHA is the CEO of Montrose Memorial Hospital. To learn more, visit http://www.montrosehospital.com. l

Hospital Happenings

Dealing with dental anxietyMy friend Jan who is a self-con-

fessed “big coward who cringes” at the thought of any dental proce-dure asked me if she should take cannibis prior to her dental ap-pointment. She is not able to use ni-trous gas due to her body crashing from it (from a methylation SNP). She’s had a bad reaction to it.

Many of you are skittish about dental work too. I can’t say I am, however I’ve come close to it. I think the sound of drilling, or oth-er noises is the hardest part. When I had 2 hours of scraping done near my gum line a few months ago, I brought in a soft, fuzzy microwav-able hot pack. I asked the hygienist to warm it up and then I placed it on my abdomen where it provided instant comfort. I plugged in my headphones and listened to upbeat music. It was loud enough to muffle my own ‘mental noise’ as well as the scraping sound she was mak-ing, plus several comments about “all the blood.” Here are other ideas to reduce anxiety and pain:

Essential oil of bergamot or lavender– Put a drop of either (or a drop of both) in your hands, and rub together, then cup your hands and inhale deeply.

St. John’s wort– If you buy the liquid extract, you can take a small dose using just a few drops.

5-HTP- This supplement raises serotonin, which reduces anxiety.

Rescue Remedy– Contains 5 dif-ferent flower essences including Star of Bethlehem which is helpful for trauma and shock, and Rock Rose which helps with panic or ter-ror. Bach Flower makes this.

L-theanine- Found in green tea, drink a cup before going. It’s also a strong anti-infective. Test yourself on this in advance, because some people get more alert, rather than relaxed.

Honopure by Econugenics– For a

quick ooh lala, especially at bed-time, but also useful for anxiety.

Glycine- but lower doses because 2 grams will put you to sleep, so perhaps something like 250 or 500mg to take the edge off.

Kavinace- This hits the GABA receptors like a benzo, but it’s sold without prescription through your doctor. Can be used instead of ben-zodiazepines.

I would be remiss not to offer a pharmaceutical options since I’m a pharmacist.

(I know the dangers of ‘benzos’ don’t email me)

I’m talking about literally ONE pill:

Clonazepam wafers- These come in minute doses, like 0.125mg and they’re sublingual. Take one before your appointment. If all you have is Xanax, crush 1 pill and take a teeny lick, then get someone to drive you to and from your appoint-ment because this could put you to sleep. I wouldn’t take the whole pill. Benzo drugs raise GABA and that relaxes you.

Acetaminophen- Known as paracetamol overseas. The brand is called Tylenol.

About 500 to 1,000 mg should pre-empt the pain that will ensue, however it does nothing for anxiety. It has nice analgesic effects and does not thin the blood. This agent can be combined with some of the herbals and essential oils above.

Ibuprofen will work as well as acetaminophen, however it has mild blood-thinning properties, be careful with that one. I do not nor-mally recommend it prior to dental work where blood is involved, but do as your dentist what if it’s okay. This agent can be combined with some of the herbals and essential oils above.

Suzy Cohen, RPh has been a phar-macist for 26 years. l

Redeeming bonds early a smart move

Steve HannahMontrose Memorial Hospital CEO

Clean eating is a growing trend among people focused on health and wellness. A relatively simple con-cept of selecting foods that are minimally processed, clean eat-ing intends to instill a greater understanding of the pathway be-tween a food’s origins and the final products that end up on grocery store shelves and din-ner tables.

Choosing whole or “real” foods that are as close to their natu-ral forms as possible is a staple of clean eat-ing. The availability of convenience food products has never been greater, and not all packaged foods are unhealthy. But clean eating encourages consumers to be more aware of the ingredi-ents in the foods they eat while selecting those foods that are minimally processed. Many foods designat-ed as “clean,” includ-ing vegetables and fruits, whole grains, free-range meats, low-fat dairy products, un-salted nuts, and whole seeds, are straight from the farm.

Another component of clean eating is eliminating or greatly reducing the con-sumption of refined sugar. Many health experts advise that re-fined sugar is a large contributor to unnec-essary calories. Many people can get all the energy they need by consuming foods with natural sugars.

If an ingredient list includes names you cannot recognize or if the natural form of the food has been

changed (i.e. removing the bran from whole grains), it cannot be included in a clean-eating plan. Also, foods that have a lot of additives, including salt, sugar and fat, are not classified as clean.

Jessica Fanzo, as-sistant professor of nutrition at Columbia University, advises

that not all food pro-cessing is bad. Pro-cessing is sometimes necessary to prevent pathogens that can lead to illness. For example, pasteurizing milk is a processing method, but one that is necessary to stop the proliferation of bacteria. Even steam-ing foods is processing

in some form, but it is not on par with some of the overly pro-cessed foods available.

The benefits to clean eating are numerous. Increasing intake of fruits and vegetables can boost your im-mune system and serve as a nutritious way to maintain a healthy weight. Clean

eating may help you become more con-scious of everything from meal ingredients to portion sizes.

Those interested in clean eating can begin slowly. Start to introduce more fresh fruits, vegetables, legumes, nuts, and farm-fresh foods into your diet. Look for

foods in their natural form, such as whole oats and other grains. Avoid highly refined ingredients and limit sugar and salt intake. Opt for fresh herbs and spices to sea-son food. Over time you can make other changes.

Adopting a clean-eating approach to their diet is a great way for men and women to start liv-ing healthy lifestyles. Speak with a doctor or nutritionist about healthy and effective ways to transition to clean eating.

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ASK THE DIRECTOR: How will you be remembered?

Your memories are what will remain, not treasures or trinkets, not heirlooms or annuities. No matter how many accomplishments you have achieved or milestones you have met, your lasting legacy is tied to how you are remembered by those you’ve touched and the impact you’ve had in their lives.

Ask yourself: How precious are the memories you are creating? What is the value of the feeling you’ll leave with others? Remember that it is never too late to accumulate the kinds of memories that truly matter - Loving, caring relationships with family and friends.

With all my love, support and hope,

— Megan Hess & family Megan HessOwner

Cell (970) 275-5288

With all my love, support and hope,With all my love, support and hope,With all my love, support and hope,With all my love, support and hope,With all my love, support and hope,With all my love, support and hope,With all my love, support and hope,With all my love, support and hope,With all my love, support and hope,

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BY CASSANDRA STEWART

The clouding of the lens in the eye known as cata-racts is becoming easier to treat with advancing technology.

Cataracts is common in humans. But what used to take an invasive surgery to treat has evolved into a se-ries of easier procedures.

When a cataract devel-ops, it usually is a result of protein build-up on the lens of the eye. The lens is the clear part of the eye that helps focus objects on the retina, said Joanna Daly, O.D. at Montrose Vi-sion. She said the protein build-up causes distorted vision that over time will worsen.

The National Eye Insti-tute website says cataracts is most common in older people with more than half of Americans dealing with a cataract or cataract sur-gery by the age of 80. That being said, Daly said there are also others vulnerable to this younger than the age of 80. She said that is those who spend frequent time outdoors.

“Extensive exposure to U.V. rays will damage the

retina and the ability for it to heal,” she said. “Also smoking and drugs will have the same effect.”

Daly recommends wear-ing sunglasses or a hat outdoors if exposed to the sun. She said if you are older to check with your eye care provider for other symptoms leading to cata-racts.

With cataract numbers on the rise, eye doctors are looking for ways to im-

prove the procedure to be less painful and invasive for the patient. Daly said about 10 years ago the sur-gery had plenty of faults.

“It used to be where the doctors would have to wait until the cataract was large enough to cut away.

Now, in any stage of the cataract, doctors can make an incision and break up the protein build-up on the lens and actually replace the lens with an artificial

one called an intraocular lens.”

She added there are a few types of cataract surgery that vary based on the severity of the cataract.

Daly explained some peo-ple will only need surgery for one eye with a cataract or sometimes it can be needed for both eyes. If that is the case, Daly said each surgery would hap-pen approximately three to six months after the first procedure. She also stated the surgery is quick, only lasting about 10-30 min-utes.

Daly said it is important to maintain good eye care and if any signs of cata-racts arise to contact your local eye care provider.

What is clean eating all about?

Clean eating starts with selecting farm-fresh fruits and vegetables and other foods that are in their most natural form.

Treating cataracts getting easier through technologyJOANNA DALY, O.D. AT MONTROSE VISION RECOMMENDS WEARING SUNGLASSES OR A HAT OUTDOORS IF EXPOSED TO THE SUN. SHE SAID IF YOU ARE OLDER TO CHECK WITH YOUR EYE CARE PROVIDER FOR OTHER SYMPTOMS LEADING TO CATARACTS.

ANOTHER COMPONENT OF CLEAN EATING IS ELIMINATING OR GREATLY REDUCING THE CONSUMPTION OF REFINED SUGAR. MANY HEALTH EXPERTS ADVISE THAT REFINED SUGAR IS A LARGE CONTRIBUTOR TO UNNECESSARY CALORIES.

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Staying healthy requires a daily commitment. It is not always easy to get out of bed for those early-morning workouts or jump on the treadmill at the end of the night when you finally have some free time, but such efforts are a great way to maintain a healthy lifestyle into your golden years.

Many men and women know there are plenty of excuses to skip workouts. Overcoming such excuses can sometimes be difficult, but there are ways to ensure you stay on the right track toward a healthy lifestyle.

Excuse #1: I don’t have enough time to exercise. Shortage of time is a factor for many busy individu-als. The Department of Health and Human Services recommends

the average person get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Thirty minutes per day can easily be broken up into three, 10-minute sessions. Take the stairs, jog on your lunch hour or do deep-seated squats while preparing dinner. It’s easy to fit in daily exercise if you’re willing to be creative.

Excuse #2: I’m too out of shape. Getting back into shape is a prime motivator for exercise. However, fear of being able to keep up or per-sonal body image issues sometimes keep people from exercising. There are workout routines for all fitness levels. Starting slowly and building up intensity can help spur endur-ance and results.

Excuse #3: Gyms are too expen-sive. You don’t necessarily need a gym to get in shape, but the programs and guidance offered at health centers certainly make it

easier. Gyms may have different price plans based on members’ needs, and many gyms are willing to work with prospective members operating on tight budgets. Check

How to overcome excuses and commit to working out

THE DEPARTMENT OF HEALTH AND HUMAN SERVICES RECOMMENDS THE AVERAGE PERSON GET AT LEAST 150 MINUTES A WEEK OF MODERATE AEROBIC ACTIVITY OR 75 MINUTES A WEEK OF VIGOROUS AEROBIC ACTIVITY. THIRTY MINUTES PER DAY CAN EASILY BE BROKEN UP INTO THREE, 10-MINUTE SESSIONS. TAKE THE STAIRS, JOG ON YOUR LUNCH HOUR OR DO DEEP-SEATED SQUATS WHILE PREPARING DINNER.

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In Motion •Therapy

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with your health insurance provider, too, as you may be eligible for rebates or discounts if you make a predetermined number of visits in a given time span or use an in-network gym.

Excuse #4: Working out is boring. Performing the same routine day in and day out can be monotonous. That’s why it is important to vary your exercis-es and try new things. If you’re usually on the machines at the gym, try a group class instead. Enlist a friend to come along and it can make the workout more interesting.

Excuse #5: I’m too tired to workout. Routine exercise wakes up the senses and gives you energy, and daily workouts promote a more restful slumber. Over time you may find that you feel more rested and ener-gized.

Working out regularly pro-motes good mental and physical health. It’s easy to avoid exer-cise with a series of excuses, but now is the time to stop avoiding exercise and commit to a healthy lifestyle.

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Centura Health does not discriminate against any person on the basis of race, color, national origin, disability, age, sex, religion, creed, ancestry, sexual orientation, and marital status in admission, treatment, or participation in its programs, services and activities, or in employment. For further information about this policy contact Centura Health’s Of� ce of the General Counsel at (303) 804-8166. We are part of Centura Health, the region’s largest health care network.

Friday, June 12, 5:30 p.m.Montrose Pavilion, North Room, 1800 Pavilion DriveHors d’oeuvres will be served. Seati ng is limited. RSVP at mercydurango.org or 970-764-3914.

Join fellowship-trained spine surgeon Jim A. Youssef, MD, for “Back Pain Explained,” a FREE community presentati on. Dr. Youssef will explain common causes of lower back and leg pain associated with degenerati ve changes in the lower spine. He will also describe treatments and innovati ve spine. He will also describe treatments and innovati ve procedures that can provide relief.

Is back pain aff ecti ng your quality of life?

(StatePoint) Despite the warnings about the aging effects the sun can have on your skin, only five per-cent of Americans apply sunscreen to their body daily, according to a recent survey conducted using GfK’s Knowledge Panel. While experts say that us-ing sunscreen should be a year-round habit, during the active, outdoor days of summer, it’s even more critical.

“Make this the year that you adopt a healthy sum-mer sun care routine for your skin, particularly if you spend long periods of time in the sun,” en-courages Dr. Richard C. Kirkpatrick of the Brevard Skin and Cancer Center.

Kirkpatrick offers sev-eral skin-protecting tips for sun lovers:

EVERYDAY PROTECTIONThe midday hours are

the most hazardous for UV exposure, according to the Centers for Disease Con-trol and Prevention, which recommends staying in the shade when possible and using sunscreen with an SPF of 15 or higher.

For everyday sunscreen options for your face, look for hypoallergenic formu-las that won’t clog pores. NO-AD’s new Oil-Free Face SPF 30 sunscreen is ultra-light, dermatologist tested and recommended by the Skin Cancer Foun-dation for daily use.

It contains watermelon extract to help protect against skin cell DNA damage caused by UV light.

And best of all, it offers twice the quantity as other national brands at lower cost. For a convenient on-the-go option, consider a wide-format stick, such as NO-AD’s new Sport Body

& Face Stick, which goes on smoothly with no mess, is geared toward sensitive skin, and offers broad-spectrum SPF 50 sun protection.

OUTDOOR AND WATER ENTHUSIASTS

Runners, hikers, swim-mers and other outdoor athletes should bear in mind that conventional sunscreens may wash off

after water sports or a vigorous workout.

For those who spend long hours in the water, con-sider new BullFrog Surf Formula Gel, an alcohol-free, preservative-free, fragrance-free and hypoal-lergenic sunscreen that allows for frequent reappli-cation without irritation.

It includes a water-resis-tant agent extracted from pine rosin, a naturally

renewable source, and pro-vides broad-spectrum SPF 36 protection. BullFrog’s new Quik Stik SPF 50 is a convenient clear zinc mineral sunscreen, which applies quickly with no sticky, white residue.

SELF-TANNERSTo get the sun-kissed

look, you don’t actually need to spend long hours in the sun. Consider a self-

tanner, like Ocean Potion EverGlow Xtreme Self-Tanning Lotion, which de-livers subtle color within hours and a rich tan in only three days instead of the usual seven.

This moisturizing lotion works on all skin tones, and contains vitamins A, C and E to promote skin health and a youthful ap-pearance. Unlike unpleas-ant smelling self-tanners, this one has a fresh man-go-lime fragrance.

For more sun care tips, visit no-ad.com, oceanpo-tion.com, or bullfrogsun-screen.com.

Remember, exposure to the sun causes skin to suf-fer from premature aging. By protecting your skin this summer and beyond, you can slow this effect.

How to best protect your skin this summer and beyond

REMEMBER, EXPOSURE TO THE SUN CAUSES SKIN TO SUFFER FROM PREMATURE AGING. BY PROTECTING YOUR SKIN THIS SUMMER AND BEYOND, YOU CAN SLOW THIS EFFECT.

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PediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricPediatricCompassion. Quality. Care.When your child is in need, we will be there.

Two Convenient Locati onsMONTROSE AREA947 South Fift h StreetMontrose, CO 81401970-249-2421970-249-8897 fax

DELTA AREA242 Cott onwood Street #101Delta, CO 81416970-874-7552970-874-7554 fax

w w w. t h e p e d i a t r i c a s s o c i a t e s . c o m

BY CASSANDRA STEWART

Montrose resident Kelly Taylor would spend her days in her Nebraska home playing with her son and maintaining her farmland.

Happily settled with her husband and 8-year-old son at the time, Taylor did not know what the rest of her life would have in store for her.

It wasn’t until July 17, 1989, when Taylor said her life changed forever.

“That day I was diag-nosed with stage three ovarian cancer. I never saw it coming,” Taylor said.

Ovarian cancer isn’t overly common. A woman’s risk of getting ovarian cancer is one in 75, and the chances of her dying from ovarian cancer is 1 in 100, according to americancan-cersocity.org.

Ovarian cancer starts in a woman’s ovaries in the cells, which can develop into three different tu-mors according to Taylor: epithelial, germ cell and stromal tumors. Taylor said these are not always cancerous unless they are malignant (cancerous).

Taylor said her epithelial tumor was found malig-nant after a biopsy.

“I was rushed into the emergency room one day thinking I was pregnant

with really bad pain in my ovaries,” she said. “At first the doctors did not find anything.”

Taylor added she saw an OB/GYN (obstetrician and gynecologist) in Nebraska where they identified the tumor was malignant. She mentioned at that point the tumor was about the size of a grapefruit.

“After that I went through six rounds of che-mo therapy and towards the end I did radiation

therapy to eliminate any remaining cancer cells,” she said, “It was very pain-ful and exhausting.”

About 10 years later, Taylor said she was of-ficially cancer-free. At the time discovered, Taylor was living on a farm with her family and five horses in Iowa.

“I owe it to my doctor, “ she said.

Taylor added keeping a positive outlook kept her going through her battle.

“Being positive in this situation is crucial for anyone. It can be the dif-ference between life and death,” she said. “It was hard and I wanted to give up but I didn’t.”

In the end Taylor said her journey gave her a new perspective on life.

“I have a new apprecia-tion of life. When you can drive by the hospital and not go in there is some-thing to be grateful for. Even hair, I will never dye my hair again. I would be grateful for gray hair. Even food, it tastes better.”

Taylor recommends everyone trust their body and what it is telling you because sometimes there could be something wrong.

Taylor said she now spends her time in Mon-trose hiking, canoeing and walking her dog.

TOP BOOKS FOR HEALTHY LIVING

‘A SUPER HOME

EXERCISE BOOK FOR SENIORS’

By Kevin Saint Clair

Due to the loss of muscle mass, a decrease in bone density and other limitations exercise is a necessity for seniors. The author offers routines that can be done at home or in an assisted-living environment without having to purchase any exercise or fitness equipment.

Featured exercises minimize risk of injury with slow and controlled movements while offering a well-rounded workout for all muscle groups.

‘STRENGTH TRAINING

FOR SENIORS’By Michael Fekete

The author, an over-50 master athlete, says the key to effective exercising is maintaining and increasing strength, which in turn improves the immune system, helps prevent age-related diseases, lowers stress and increases mental alertness. The book includes specific exercises, tips on maintaining and increasing mobility and motor skills plus blank worksheets to help the reader set specific goals and record progress.

‘CHAIR YOGA FOR YOU: A PRACTICAL

GUIDE’By Clarissa C. Adkins,

Olivette Baugh Robinson and Barbara

Leaf Stewart

No need to leave your home or apartment to get a daily dose of fitness with this compendium of chair yoga exercises. The practical guide features clear black and white photographs for easy visualization of 80 poses, easy-to-follow instructions, breathing and meditation techniques plus suggestions for diet, positive thinking and relaxation.

‘AGE DEFYING FITNESS’

By Marilyn Moffat and Carole B. Lewis

Problems associated with age-related changes in our bodies are often due to one’s lifestyle — and are reversible. The book offers ways to overcome aches, stiffness and unsteadiness with self-administered tests as you assess your physical performance in posture, balance, strength, flexibility and endurance.

The book encourages readers to take responsibility for their physical well-being with easy-to-follow strengthening and stretching exercises.

‘THE FIRST 20 MINUTES’

By Gretchen Reynolds

As the physical education columnist of the New York Times, Reynolds writes, “You can become healthy with a much lower amount and a much lower intensity of exercise. A nice easy walk will improve your health.”

Make the walk a little more difficult and you’ll become more fit and reap better benefits.

“But even if you just walk lightly you will be healthier than if you don’t do anything,” she adds.

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According to the United States Bureau of Labor Sta-tistics, working professionals spend an average of 8.5 hours per day at work. Many profes-sionals spend much of their time at work sitting down in front of a computer, which can be detrimental to long-term health.

Staying sedentary for long periods of time can con-tribute to a host of health ailments, including being overweight and obese. But professionals who work in of-fices can take various steps to ensure all that time at work is not having an adverse af-fect on their overall health.

• Get out of your seat. Modern workplaces are built around sitting, so workers must find some time to stand up and stretch. Sitting too long can compromise posture and lead to craning of the neck for looking at the com-puter screen. Get out of your chair, walk around the office and get the blood moving in your body.

• Pack your lunch. Bring-ing lunch to work puts you in greater control over the foods you are eating. You can pack a healthy and diverse selec-tion of foods. Don’t forget to also bring some snacks that offer a healthy mix of protein

and carbohydrates to keep your energy levels up. Other-wise, you may succumb to the temptation of the lunchroom snack machine.

• Take frequent breaks. Stale air inside an office en-vironment can make you feel fatigued and less productive. Also, spending too much time behind your desk may con-tribute to feelings of stress and tension. Use every oppor-tunity possible to get up and leave your office. Instead of sending an instant message or making a phone call to a coworker, visit him or her in person. Use your lunch hour to get outside instead of eat-ing at your desk. Plan a brief, mid-afternoon walk outside of your office to clear your mind and get some fresh air.

• Disinfect surfaces often.

Oftentimes, when one person at the office gets sick, many others soon follow. Colds and the flu can spread rapidly in close quarters. Keep your desk drawer stocked with some alcohol swabs or disin-fecting spray and routinely clean your keyboard, mouse, touchscreen, and desk surfac-es. You also can wipe off door handles and knobs around the office if you want to be proactive.

• Rest your eyes. Close your eyes and look away from the computer monitor every 20 minutes. Focusing on objects of varying distances can help keep the eyes strong and reduce fatigue.

It’s not difficult to remain healthy at work. Breaks, ex-ercise and watching what you eat can help.

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BY CASSANDRA STEWART

While some people believe it is important to take vitamins every day to give our body the necessary nutrients it may lack, doctors say eating all the right food groups can be just as effective.

While there are many different types of vi-tamins available for a variety of uses, multi-vitamins are commonly used every day.

A multivitamin is a dietary supplement typically used daily to give the body differ-ent small amounts of vitamins and minerals it may lack. Some multivitamin types are specialized for men, women, children and pregnant women.

While these supplements do not have the recommended intake of nutrients everyday, it can make up for a partial amount that people may not get.

Sarah Laidlaw, registered dietitian and nu-tritionist and certified diabetes instructor at Montrose Memorial Hospital said multi-vitamins are useful, but how useful they are depends on the individual

“It is important to look at the health condi-tion,” she said. “The goal is to have people eat a diet that will provide the nutrients the body needs.”

Laidlaw said planning a balanced diet and eating the right food groups such as fruits and vegetables will naturally give the body all the nutrients it needs.

Some people may wonder if is it harmful to take vitamins or multivitamins, and it could be if they are consumed too much.

Laidlaw said it is important to take mul-tivitamins and vitamins with food as it can digest properly with other nutrients.

Once the stomach digests and metabolizes the nutrients, it will then enter into the blood steam and be used where it is needed in the body, whether it is needed to repair cells or help support the immune system, she said.

“A multivitamin in itself basically pro-vides insurance to the body.”

Laidlaw mentioned that it is possible to take too many multivitamins or vitamins if not used as instructed. She added that the rest of the nutrients that the body does not need would find its way out of the body of-ten as urine. However, it is possible to have a reaction over time.

Laidlaw said for example taking too much vitamin C over time might cause kidney stones.

“The best way to give your body what it needs is to eat right,” she said.

Eating right can negate need for vitamins

How to avoid unhealthy habits at the office

DISINFECT SURFACES OFTEN. OFTENTIMES, WHEN ONE PERSON AT THE OFFICE GETS SICK, MANY OTHERS SOON FOLLOW. COLDS AND THE FLU CAN SPREAD RAPIDLY IN CLOSE QUARTERS.