5426m usa sp13 - usahc.comdaytime emmy awards held at the las vegas hilton on june 27, 2010, in las...

h e a lt hFor Members of United Service Association For Health CareSPRING 2009

total

&wellnessh e a lt hFor Members of United Service Association For Health CareSPRING 2013

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Still in the Game

&wellness

Alex Trebek

plus

and Eating Disorders: Not Just for Teen Girls

Are You an Apple or a Pear?

contents

2 ToTal HealTH & Wellness spring 2013

SPRING 2013HEALTH

For Members of United Service Association For Health CareSPRING 2009

total

&wellnessHEALTHFor Members of United Service Association For Health CareSPRING 2013

total

Still in the Game

&wellness

Alex Trebek

plus

and Eating Disorders: Not Just for Teen Girls

Are You an Apple or a Pear?

3 Should Aspirin Be Part of Your Daily Routine?

4 Can You Help Prevent Alzheimer’s? 7 Risk Factors May Be Key

5 Apple or Pear: Your Shape Can Affect Your Health

6 Fabulous Fruit

8 Joint Pain: What Could Be Wrong ?

12 Make Your Marriage a Heart-Healthy One

14 Workplace Wellness

16 6 Tips to Help You Manage Migraines

17 Have a Ball with Your Next Workout

18 Eating Disorders: Not Just for Teen Girls

19 Balancing Act: What Causes Dizziness, and Ways to Prevent It

20 Asthma-Wide Guide to Air Cleaners

[ cover story ] Alex Trebek Wins in Real-Life Game of Jeopardy! A page 9

TOTAL HEALTH & WELLNESS

Executive Director: M. Cranon

Account Management: T. Barton, B. Mayer, R. Davis, and C. Mangrum

Total Health & Wellness is published by United Service Association For Health Care. This information is intended to educate the public about subjects pertinent to their health, not as a substitute for consultation with a personal physician. © 2013 Printed in the U.S.A.

United Service Association For Health Care is an organization that provides privileges and services that promote the health and welfare of its members.

For more information, please contact:

United Service Association For Health Care

P.O. Box 200905

Arlington, TX 76006-0095

800-USA-1187

EDiTOriAL ADviSOry BOArD

David S. Alkek, M.D., Clinical Professor of Dermatology, The University of Texas Southwestern Medical Center, Dallas, TX

Joseph D. Beasley, M.D., Director, The Institute of Health Policy and Practice, Amityville, NY.

Kathie Davis, Executive Director, IDEA Health & Fitness Association, San Diego

Sidney Friedlaender, M.D., Clinical Professor of Medicine, University of Florida, Gainesville, Fla.

Charles M. Ginsburg, M.D., Professor and Chairman of Pediatrics, The University of Texas Southwestern Medical Center, Dallas

Susan Johnson, Ed.D., Director, Continuing Education, The Cooper Institute, Dallas

Julie Waltz Kembel, M.S., Ed., CHES, Education Director, Canyon Ranch, Tucson

Don r. Powell, Ph.D., President and CEO, American Institute for Preventative Medicine, Farmington Hills, Mich.

Charles F. Seifert, Pharm.D., Director of Clinical Pharmacy Services, Rapid City Regional Hospital, Rapid City, S.D.

Kathryn K. Waldrep, M.D., F.A.C.O.G., Medical City Dallas, Dallas

Arthur H. White, M.D., Medical Director, San Francisco Spine Institute, Daly City, Calif.

Cover photo: Alex Trebek arrives at the 37th Annual Daytime Emmy Awards held at the Las Vegas Hilton on June 27, 2010, in Las Vegas. (Photo by Tom Donoghue/PictureGroup) via AP IMAGES

total health & Wellness Wins SIaa Gold Medal Total Health & Wellness, a publication of United Service association For health Care, has earned a Gold Medal at the tenth annual Service Industry advertising awards. Based in atlanta, SIaa is the only awards body to specifically recognize the achievements of the service industry.

Nearly 2,000 entries from 400 agencies and institutions were received in this year’s competition. a national panel of judges evaluated and judged entries in eight groups and 26 categories. awards were based on quality, execution, overall content, creativity and consumer appeal.

USa’s Total Health & Wellness took the gold in the Newsletter category.

www.USAHC.COM 3

[ H E A L T H Y L I v I N G ]

Should Aspirin Be Part of Your Daily Routine?aspirin has long been hailed as a way to combat blood clots that can lead to heart attack or stroke. but this common medication has its downside. read on to see if it could work for you.

HUMANS FirST DiSCOvErED THE PAiN-rELiEviNG PrOPErTiES OF ASPiriN MOrE THAN 100 yEArS AGO. Now it’s one of the most widely used medical treatments on the planet. And doctors continue to discover new benefits. Research now shows it prevents blood clots, reduces the risk for heart attacks, and may even ward off cancer.

But this common pill has a dark side. Regular use can damage the digestive system. And although it prevents the most common kind of stroke, it can actually increase the risk for strokes caused by brain bleeding.

You should never start—or stop—taking regular aspirin unless you’ve discussed it with your doctor. It’s safe for most people if taken occasionally. But a daily dose isn’t right for everyone.

How Can Aspirin Help?Aspirin is part of a group of medicines called salicylates. When you take it, your body stops producing substances that cause blood clots, swelling, pain, and fevers. By preventing blood clots from forming in blood vessels, low-dose aspirin may reduce your risk for heart attack and stroke.

Talk with your doctor about taking a recommended dosage daily if you:• Areamanages45and79orawoman ages55to79

• Haveheartdiseaseinyourfamily• Havehighbloodpressure,highcholesterol,

or diabetes• Smoke• Havehadaheartattackorstroke

In addition, new research suggests that taking daily aspirin may reduce your risk for some typesofcancerbyasmuchas40percent.However,scientistsarestilltryingtounder-stand why and who would benefit the most.

How Might it Hurt?Although aspirin use is widespread, there’s reason to be cautious. A recent study in the Journal of the American Medical Association found it increases the risk for serious bleeding inthebrainorstomachbyupto55percent.Other dangers include:• Kidneyfailure• Rashandskinitchiness

A • Heartburn• Allergicreactionsthatcanbe

life-threatening

The bottom line: People who should avoid aspirin altogether include those with bleeding disorders or an aspirin allergy. For many others, the benefits of daily aspirin outweigh the risks. Only you and your doctor can decideifit’srightforyou.•

We value your membership and are here to assist you should you need us. Please call us at 800-872-1187.

[ H E A L T H Y M A T u R I T Y ]

4 ToTAl HEAlTH & WEllnESS SPriNG 2013

it’s never too late to adopt healthy lifestyles that can help to stave off alzheimer’s disease. fortunately, many of These lifestyle choices can be easy to make and implement.

Can You Help Prevent Alzheimer’s? 7 Risk Factors May Be Key

A A NEW STUDy FOUND THAT MOrE THAN HALF OF ALL CASES OF ALzHEiMEr’S DiSEASEintheU.S.areattributed to the following seven risk factors:• Lowphysicalactivity• Depression• Beingacurrentsmoker

•Midlifehypertension• Obesity• Diabetes• Cognitiveinactivity/loweducation

The good news? Each of these risk factors can be modified through treatment or lifestyle changes.

reducing risk Factors May Help Prevent DiseaseThe researchers identified these risk factors by conducting an in-depth review of past Alzheimer’s research. They estimate that if only10to25percentoftheAmericanpopulation lowered their risk in all seven

The good news? Each of these risk factors can be modified through

treatment or lifestyle changes.

oftheseareas,closeto500,000casesof Alzheimer’s disease could possibly be prevented.

Steps to Target risk FactorsThere are many ways you can help modify these risk factors. In fact, some steps can target more than one risk factor at the same time. For example, the study found that a whopping21percentofAlzheimer’scases intheU.S.arelinkedtolowphysicalactivity.Beginning a regular exercise routine addresses this major risk; it can also help combat depression and obesity, as well as lower your blood pressure. And although you may not be able to easily change your education level, you can keep your brain stimulated by reading the newspaper or learninganewcardgame.•

For more tips on how to protect your brain health as you age, visit www.alzprevention.org.


SPArE TirE, POTBELLy, Or LOvE HANDLES— WHATEvEr yOU CALL iT, fat around your middle spells trouble. Apple-shaped people with waists a lot bigger than their hips are more likely to get high blood pressure, high cholesterol, heart disease, and diabetes.

While men usually build up fat around the belly first, women often join them after menopause. That may be one reason women’s risk for heart disease increases as they get older.

Weight isn’t the Only ProblemAn expanded waistline can be a concern even in people who aren’t considered overweight or obese. Why? Because the tummy fat itself causes trouble.

Abdominal fat releases immune system cells that encourage inflammation—one of the causes of heart disease. Plus, excess fat stored around your stomach affects the way your body uses insulin and may lead to diabetes. Women whose waists

measuremorethan35inchesandmenwhose waists measure greater than 40inchesfacemorehealthrisksthanpeople with smaller waists.

Pears May Be in LuckA pear shape, with fat mostly on hips, buttocks, and thighs, is a safer bet. In fact, fat lower on the body may even boost your odds against some obesity-related problems like heart disease and diabetes, a study in the International Journal of Obesity reported.

People who tend to be heavier on the bottom also are more likely to have lower cholesterol and more of the hormone leptin, which helps regulate appetite.

But extra weight—no matter where it’s stashed—isriskyforyourheart.Losingjust5to10percentofyourbodyweightcanhelp.•

Apple or Pear: Your Shape Can Affect Your Healthtoo much fat around your middle can lead to higher risks for diabetes, high cholesterol, and other conditions. here’s how you can assess your risks and take action to reduce the likelihood of disease.

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thicker waists and higher amounts of fat around

the abdomen have been associated with a higher

risk for high blood pressure. to find out if you

carry too much weight around your middle, use a

tape measure to measure the smallest area

between your rib cage and belly button.

Thicker waists May Lead to High Blood Pressure

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If you’re a man, you may be at

risk if your waist is greater than

40 inches.

If you’re a woman, you may be

at risk if your waist exceeds

35 inches.

To learn more about how weight and waist circumference affect overall health, visit www.cdc.gov/healthyweight/assessing.

[ H E A L T H Y N u T R I T I O N ]

Yogurt Fruit Cups

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Fabulous Fruit

FrUiT iS riCH iN viTAMiNS, including A, B1 (thiamine),B2(riboflavin),B3(niacin),B5(pantothenicacid),B6(pyridoxine),B9(folicacid),C,andE.Thesevitaminshavean essential role in cell reproduction, bone and tooth health, and the function of the digestive, nervous, and immune systems.YoucanmaketheStackedFruitSalad

with seasonal fruits, such as strawberries instead of the spiced apple, and garnish with a sprinkling of unsweetened coconut flakes or chopped nuts. Enjoy the Yogurt Fruit Cupsfordessertorahealthysnack.•

Fruit may well be a perfect food. It’s virtually fat-free, packed with nutrients, and available in a wide range of flavors and textures. this is one treat worthy of a splurge!

ingredients:1 cup low-fat vanilla yogurt2 tbsp. crystallized ginger, finely chopped4 small navel oranges, peeled8 ripe strawberries, hulled (other berries or chopped fruit may be substituted)2 medium-sized bananas, peeled

1 Place the yogurt in a small bowl. Add the ginger and stir briskly for one minute or until the yogurt has a saucelike consistency.Setaside.2 Cuteachorangecrosswiseintofiveslices.Cuteachstraw-berrylengthwiseintofourslices.Cuteachbananacrosswiseinto14slices.3 Spoon1/4 cup of the ginger sauce into each of four dessert cups. 4 Arrange the fruit equally in each of the cups and serve. Servesfour.

Per serving: Calories 197, Total fat 1 g, Saturated fat 0 g, Trans fat 0 g, Cholesterol 3 mg, Sodium 44 mg, Total carbohydrate 45 g, Fiber 5 g, Protein 5 g, Calories from fat 5%


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Want to lose weight? take a look at how you spend your calorie

budget. a recent study in the Journal of the American Dietetic

Association compared the diets of overweight and obese adults with

people of normal weight. they found that leaner people ate more

fiber, complex carbohydrates, and fruit than their heavier

counterparts. this was true even though both groups consumed

similar amounts of calories.

how much fruit makes a difference? those of normal weight

averaged only one additional serving of fruit a day than the heavier

group. experts recommend eating 2 cups, or four servings, of fruit

every day for a 2,000-calorie diet.

One reason for the weight difference may be that foods high in fiber

and complex carbohydrates such as fruit, legumes, and whole-grain

breads make people feel full longer. this satisfaction may keep

them from reaching for higher-fat fare, including processed foods

and fatty meats.

For more healthful recipes, plus shopping and cooking tips, visit www.nutrition.gov.

Fruit, Fiber Potential Key to weight Loss

Stacked Fruit Salad for 1

ingredients:2 tbsp. fat-free vanilla yogurt2 tbsp. fat-free ricotta cheese¼ cup crushed pineapple, drained¼ cup blueberries¼ cup mandarin orangeshalf a small kiwi, peeled and sliced1 ring spiced apple

1 Mixtheyogurtandricottacheeseinasmallbowl.2 Use a small spatula to smooth each layer as you add it toaparfaitglass.Spread1/4 cup of drained pineapple in the bottom. 3 Spreadhalftheyogurt-ricottamixtureoverthepineapple. Top with a layer of blueberries. 4 Mandarinorangesegmentscomenext,andthenanother yogurt-ricotta layer. 5 Arrange slices of peeled kiwi. Top with the spiced apple ring. 6 Coverlooselyandrefrigerate,unlessyou’rereadytoeatitatonce.Servesone.

Per serving: Calories 175, Total fat 0 g, Saturated fat 0 g, Trans fat 0 g, Cholesterol 0 mg, Sodium 56 mg, Total carbohydrate 38 g, Fiber 3 g, Protein 7 g, Calories from fat 0%

4 servings per day =


[ H E A L T H Y C H O I C E S ]

Joint Pain: What Could Be Wrong?

MAyBE yOU NOTiCE A SHArP PAiN iN yOUr LEFT KNEE when you walk down the stairs. Or maybe it’s your shoulder or elbow that aches after carrying the groceries home. While the occasional twinge is probably not a worry, joint pain that lingers or is severe could be a sign of a serious problem.

Determining the CausePain is the body’s alarm system. It is a signal that something is wrong. But with joint pain, it is often difficult to determine thecause.Sometimesit’sobvious—likewhen you strain your ankle playing basketball. Other times, joint pain develops for no obvious reason.Commoncausesincludethefollowing:

• Sprainsortearstosurroundingligaments, dislocated joints, and other injuries

• Fluidthataccumulatesaround the joint

• Bursitis,aninflammationofthefluid-filled sacs that ease friction between tendons and bones. Often caused by overuse or injury, bursitis typically affects the shoulders, elbows, or knees

• Arthritis,agroupofmorethan100different diseases. Osteoarthritis and rheumatoid arthritis are two of the most common forms. Rheumatoid arthritis is more common in women, and osteoarthritis is more likely to strikewomenthanmenafterage55

• Osteoarthritistypicallyoccursinmiddle age when the cartilage that protects joints becomes worn or deteriorates because of injury, overuse, or disease. The knees, hips, and hands are commonly affected. Pain usually worsens when sufferers use the affected joint

• Rheumatoidarthritisusuallystrikesbetweenages30and60.Itmay be caused by a viral infection or an overactive immune system. The wrists and knuckles are most commonly affected. But other joints may also hurt. Sufferersusuallyfeelstiffandachywhen they get up in the morning. Joints are inflamed and warm to the touch

• Avarietyofotherillnesses,includingfibromyalgia, lupus, congenital bone disease,hepatitis,Lymedisease,thyroiddisorders, and diabetes

• Certainmedications,suchassteroids•

A

a number of conditions could be the cause of that nagging pain in your hands, legs, or shoulders. learn these common sources of joint discomfort and take action to alleviate it.

When to Seek help Pain from minor injuries and bursitis may be relieved with the following steps—often referred to by the acronym RICe:

Rest. Ice the affected joInt. compRess the aRea wIth elastIc dRessIngs. elevate the affected lImb above the heaRt.

If these self-care strategies don’t help, call your doctor. also, be sure to always seek medical attention for joint pain that is severe, persistent, or accompanied by swelling, fever, or other serious symptoms.

[ H E A L T H Y L I v I N G ] [ C O v E R S T O R Y ]

(AP P

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With His Life in

During a Heart Attack,

legendary Game Show host Made all the Right MovesThe Answer: seek medicAl ATTenTion immediATely!The Question: what does Alex Trebek advise you to do if you think you might be experiencing the symptoms of a heart attack? read more A

than I had already, so I went [to the hospital emergency room], where I learned that she was absolutely right.”Infact,the29-yearveteran

host of one of America’s longest-running TV quiz shows was in the middle of what could have been a deadly heart attack.FortunatelyfortheCanadian-

born celebrity, the “tight, squeezing pain” in the center of his chest had been caused by a temporary blockage in a coronary artery that feeds blood to the heart. If larger and more lasting, such blockages (usually caused by a buildup of plaque on artery walls) can be fatal.

According to the latest medical research, in fact, plaque-related coronary attacks now cause more than40,000deathsintheUnitedStateseachyear.

But it didn’t happen to Trebek, thanks to his cautious wife’s insistence that he pay careful

Havingdeliveredhisheart-health warning, the silver-haired TV legend got down to another importantquestion:Doesheplanto retire anytime soon? After nearly30yearsofsupplyinganswers and then demanding questions of contestants on the hugely popular Jeopardy! quiz

show, does he dream of stretch-ingoutonthebeachatMalibuormaybe taking up permanent residenceononeofSouthernCalifornia’splushestgolfcourses?

No way, says the TV icon, whose elegantly groomed visage long ago made him one of America’s most familiar faces.

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Software developer Ken Jennings of Salt Lake City, right, poses for a photo with Jeopardy! host Alex Trebek on the set of the popular game show. During a remarkable winning streak in 2004, Jennings soared beyond the $3 million cash-winning milestone and made 75 appearances on the program. He is the winningest Jeopardy! contestant in the show’s history. (AP Photo/Sony Pictures Television)


WHEN HiS HEArT ATTACK BEGAN—ON A STEAMy AFTErNOON iN JUNE 2012—TV game show icon Alex Trebek at first refused to admit that it was even happening.Likefartoomanyheartattack

victims in America each day, the then71-year-oldquizmastertried to pretend that his cardiac emergency wasn’t real.

“I’d been doing some work around the house using a heavy ladder,” the longtime host of Jeopardy! told reporters after beingreleasedfromCedars-SinaiMedicalCenterinLosAngeleslastJune26,“andIjustthoughtit was a muscle strain.”

Trebek was wrong, however—and his deeply frightened wife, Jean, wasn’t afraid to tell him so. “Shewasveryadamant,andshehad tears in her eyes,” Trebek admitted after being released from a five-day stay in the Cedarscoronarycareunit.“Ididn’t want to upset her more

attention to his symptoms and then seek prompt medical attention when they seemed to linger for more than a few minutes.

For the five-time Emmy Award winner, last summer’s brief hospitalization was actually his second brush with a heart attack in recent years. Five years earlier, he’d been hit by a similar blockage and had been treated by Cedars-Sinaiheartdoctors(known as “interventional cardiologists”) who specialize in using tiny devices, such as stents or mini-balloons, to expand blocked arterial walls and thus restore adequate blood flow to the heart.

In both cases, however, Trebek’s stressed cardiovascular system managed to clear the arterial blockage on its own. This meant implementation of the devices—usually via a flexible tube (or “catheter”) that is

inserted into the patient’s femoral artery and then maneuvered into position near the blockage—wasn’t necessary to protect his heart from a blood flow stoppage.

While crediting wife Jean with having the wisdom to “insist” he head for the ER immediately after experiencing typical heart attack–related chest pain, the rejuvenated Trebek urged friends and fans to pay close attention to such symptoms and to err on the side of caution when deciding whether they warrant a quick trip to the nearest hospital. (According to standard cardiol-ogy practice, those symptoms can include pain, pressure, and heaviness in the chest, along with discomfort that radiates from the jaw, back, or arm and feelings of indigestion, often accompanied by sweating, nausea, dizziness, and pronounced weakness or shortness of breath.)

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Ask Alex Trebek when he plans to say good-bye to his nightly brain-teasing

extravaganza, and he’ll stump you with an artfully vague reply that seems

designed to evade the question. Then, quietly and thoughtfully, he says:

“I’ll know when it’s time.

But while insisting that he’s actually in “pretty good shape” fora73-year-old,thehard-charging Trebek does concede that he’s suffered a few age-related setbacks in recent years.InJulyof2011,forexample,

he tore an Achilles tendon while engaged in a rather unusual form of exercise—chasing a burglar who’dinvadedhisSanFranciscohotelroom.He’salsostillrecovering from “blowing out” the cartilage in his left knee a while ago and says he may need knee replacement surgery soon.

But these afflictions can be easily managed, he notes—even as he points out that his long-running quiz program not only provides lots of entertainment for viewers but also fulfills an important social function by encouraging people to learn more about the world that surrounds them.After29yearsonJeopardy!—

where he’s so far provided more than300,000answerstoguestswho are then required to match them with questions—Trebek is convinced that the show is a powerful force in support of continuing education and teaching people how to “think for themselves.”Hemeansit,too.Althoughnot

many of his fans know it, Trebek

majored in philosophy at the University of Ottawa, back in theearly1960s,andfrequentlycan be found backstage during rehearsal breaks reading the works of such brain-challenging thinkersasImmanuelKantandFriedrich Nietzsche.

A gifted egghead, Trebek starred on his university debating team and quickly discovered that he liked public speaking.Hopingforacareer inTVnewsinhisnativeCanada,he first became a popular sportscasterfortheCanadianBroadcastingCorporation’s TVandradionetwork.By1963,he was hosting an appealing high school quiz show, Reach for the Top. Increasingly visible throughoutCanada,hewoundupjumpingtotheUnitedStatesandNBCTelevisionintheearly1970s,andsoonhewastheanchor of a brand-new game show, The Wizard of Odds, followed by an even more popular weekly quiz program, High Rollers.Havingsignedonin1984

as the emcee for Jeopardy! (the program, one of America’s longest-running game shows, actually dates all the way backto1964),Trebekwouldrapidly become a brand name in his own right—an elegant and

avuncular presence who seems to personify the nation’s love of smarttrivia.With9milliondailyviewersin2013—and aftermorethan9,000episodes— Jeopardy! shows no sign of losing its popular appeal.

Ask Trebek when he plans to say good-bye to his nightly brain-teasing extravaganza,

KRAP

E

and he’ll stump you with an artfully vague reply that seems designed to evade the question. “It’s true that as I get older, it’s harder to maintain my concentration, and so I have to work harder,” he says.

Then, quietly and thought-fully, Trebek adds: “I’ll know whenit’stime.”•

Game show host Alex Trebek and his wife, Jean, arrive at the 17th annual Broadcasting and Cable Hall of Fame awards dinner at Cipriani’s 42nd Street, October 22, 2007, in New York. (AP Photo/Peter Kramer)

“”


[ H E A L T H Y R E L A T I O N S H I P S ]

Make Your Marriage a Heart-Healthy One

DO yOU THiNK yOUr SPOUSE’S BEHAviOr AND LiFESTyLE CHOiCES HAvE NO EFFECT ON yOUr HEALTH? Think again! Researchers recently looked at 71studiesinvolvingmorethan100,000 pairs of spouses. They found that individuals whose husband or wife had any of the following risk factors for heart disease were more likely to have that risk factor as well:• Beingasmoker• Havinghighbloodpressure• Havinghightotalcholesterol;LDL,

or “bad,” cholesterol; or triglycerides• Beingoverweight• Havingahigherwaist/hipratio,meaning

more harmful belly fat

Sharing Environments and Behaviors May Affect riskWhy the shared risk factors? You and your spouse likely don’t have the same genes, but you probably live in the same environment and may develop similar habits and behaviors. There’s also evidence

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you and your spouse may share more than a home and relationship. over time, you may pick up each other’s health habits—the good and the bad!

that people choose partners who are similar to themselves.

Lifestyle Changes Can Benefit Both of youWhen one spouse makes heart-healthy lifestyle changes, the other tends to benefit. Encouraging your better half in better health could help you both. Try these tips:• Readup.Stayinformedonthelatesthealth

news to help you care for your family. For instance, study nutrition updates to choose healthier foods.

• Quitpuffin’.Smokingisoneofthemoststrongly related risk factors between spouses. Even if you don’t puff yourself, it’s unhealthy to breathe your partner’s fumes.

•Workonyourrelationship.Ahappymarriage may be especially important when your partner gets sick. For example, patients with heart failure tend to do better when their partners offer positive support and communication rather than acting anxious or depressed.

•Watchyourweight.Packingonpoundsboosts your chances for heart disease even ifyouhavenootherriskfactors.Makelosing weight a joint effort by preparing nutritious meals full of fruits, vegetables, and whole grains to eat together. And plan at least two-and-a-half hours per week when you can both be active.

• Takecareofyou.Youmightbetheprimary caretaker in your family. But if your own health is failing, you won’t bearoundtohelpothers.Don’tneglectyour medical needs while caring for yourpartner.•

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The new tech start-up Socialmine has one goal: to help small businesses and aspiring entrepreneurs achieve a professional Web presence at a reasonable cost.

Socialmine is geared toward small businesses with big ideas and small budgets, explains founder and CEO Paul Wood. Socialmine websites are custom-designed to simplify contact and sales management and make use of modern marketing tactics like social media and blogging.

“The idea behind Socialmine came naturally to us,” says Wood. “Your average small business owner doesn’t possess the knowledge necessary to design, code, and manage a contemporary professional website, and they definitely don’t have the time to learn.”

Belinda Caylor, president of Socialmine, adds, “Along with encouraging entrepreneurs to start small businesses, we wanted to give them an affordable, effective alternative to the expensive digital firms that cost thousands of dollars, even if it’s only a starting point to eventually save for a custom-built website down the road.

“It’s sort of a ‘power to the people’-type idea.”For just $59 a month, Socialmine’s automated

Web app automatically guides users through the process with steps such as “Place your logo” or “Describe your business.” When the process is complete, users can sync Socialmine with their existing social networks via Facebook, Twitter, and LinkedIn to give their new venture a head start on building a list of contacts to communicate with. When a contact list is

established, Socialmine’s simple contact manager allows users to quickly navigate the list and handpick contacts for communication through the aforementioned social media channels.

Consistent with its stance on helping communities grow through small business, Socialmine will donate $1 per subscriber per month to its Socialmine Foundation. The foundation, the brainchild of Wood’s wife, Dody, has a lofty goal: to eventually be able to donate $1 million each month to individuals and communities in need, charities, and health research programs.

According to the company’s new Web page, new features and creative designs will be made available within the next few months.

About SocialmineSocialmine is a three-in-one online business builder headquartered in Texas designed for those who want to develop an online business presence. The product comes complete with a website builder, social media integration, contact manager, and an instant blog feature to get any business ready for sales as quickly and easily as possible.

Press release written by Dylan Mathis, Copywriter at JDM Digital

Socialmine: An Online Business Builder for Non-Tech-Savvy Entrepreneurs

For more information, visit the website at www.socialmine.com.

“It’s sort of a ‘power to the people’-type idea.”


Workplace Wellness

iF yOU’rE LiKE MANy AMEriCANS, yOU SPENT ABOUT 40 HOUrS PEr WEEK AT AN OFFiCE JOB. There, you’re planted at a desk with your eyes glued to a computer screen and your fingertips sprinting across a keyboard. While your job may afford you many things, it can rob you of others, like your good health.

Work-related stress can lead to illness. A poorly designed workspace can cause discomfort,pain,andinjury.Hoursof sitting can cause your weight to creep higher. However,withafewsimplechanges,you can make work, well, work for you.

Manage Stress If you experience stress on a daily basis, you may be putting your health on the line. That’s because chronic stress may lead to depression, high blood pressure, insomnia, and weight gain. A recent study even found that stress at work is associated with a higher risk for heart disease, especially in people youngerthanage50.Trythesetipstorelax:•Don’tbottleitup.Talkwithalovedone,

friend, or colleague about how you’re feeling.

•Regularlycarveouttimeforactivities you enjoy, such as playing sports or pursuing a hobby.

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do you ever feel trapped in the office cube? follow these simple tips to create a healthier, happier office environment.

Exercising outside for as little as five minutes

is enough to boost your mood and

self-esteem.

[ H E A L T H Y A T W O R K ]

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•Whenstressed,practicedeepbreathingtohelp replenish your supply of oxygen, which activates the body’s relaxation response. Place one hand on your belly and the other on your chest. Inhale slowly and feelyourstomachrise.Holdyourbreathfor one count. Exhale and feel your stomach descend.

•Doonethingatatime.Researchshowsthatmultitasking actually makes it more difficult for you to focus and switch between tasks. Giving something your undivided attention may be a more efficient use of your time.

Stop and Stretch Take short breaks throughout the day to give your body a rest. Try a few quick stretches:

FOr yOUr EyES: Sitting,placeyourelbowsonyour desk with forearms vertical and palms facing toward you. With your eyes closed, gently cup the palms of your hands over your eyes.Breathedeeplyfor15to30seconds.

FOr yOUr NECK: Turn your head slightly to therightanddown.Holdthispositionwhilecontinuingtobreathefor15seconds.Returnyour head to a neutral position before repeating on the opposite side. Repeat for a total of three times on each side.

FOr yOUr SHOULDErS: Shrugyourshouldersup toward your ears and hold for three seconds. Rotate them back and down. Repeat 10times.

Snack Smartly When hunger strikes, avoid the vending machine, which is brimming with high- calorie, processed treats. Instead, pack nutritious snacks from home such as fruits and vegetables. Not only will you satisfy your hunger, you’ll avoid weight gain and reduce your risk for cancer and other diseases. Try a cup of veggies such as carrots orbroccoliwith2tablespoonsofhummusorlow-fat ranch dip, or a cup of low-fat yogurt with sliced fruit.Don’tforgettohydrate,too.Everycell

in your body relies on water, so be sure to drinksixtoeight8-ounceglassesperday.Keepareusablebottleatworktohelpincrease how much you consume.

Cubicle Cramping Your Style? Rework It. If you leave the office with neck or back pain, sore shoulders, or eyestrain, your workstation is likely

to blame. Sitting for hours at a time places pressure on the spine, and the repetitive motions you use

while typing and using a mouse can injure the soft tissues of your forearms, wrists, and hands.

Create an environment that works with, not against, your body:

• Positionthecomputermonitordirectlyinfrontofyousoyoudon’thavetotwistyournecktosee

it. Move the monitor about an arm’s distance away from your body.

• Adjustyourchair’sheightsothatyourfeetrestflatonthefloor.Iftheydon’treach,useafootrest.

Yourthighsshouldbeparalleltothefloorandkneesinlinewithyourhips.

• Tiltthetopofthemonitorawayfromyouabout10to20degrees.

• Whenseated,makesureyourlowbackandshouldersaretouchingthechair’sbackrest.Usea

lumbar pad to support your low back.

• Adjusttheheightofyourkeyboardsothatyourforearmsmakea90-degreeanglewithyour

elbows.

• Useaglarescreentoreduceglarecomingfromthewindowsorlights.

• Wipeawaygerms.Keepdisposablesanitizingwipesbyyourworkstationandregularlydisinfect

all surfaces such as your desk, computer keyboard, mouse, and phone.

The World Health Organization (WHO) has developed a healthy workplace model that addresses work-related physical and social issues and promotes healthy behaviors on the job. For more information, visit www.who.int/occupational_health.

Get Moving TheCentersforDiseaseControlandPrevention recommends that adults exerciseforabout30minutesadayfivedays per week. But you don’t need to fit it all into a single daily session. Instead, try three brisk walks per day—including a 10-minutetrekduringlunchtime.Asking a colleague to join you may make you more

likely to pound the pavement. Biking to and from work, taking the stairs, or parking farther away from the building can also up your activity levels. When possible, try getting outdoors. Exercising outside for as little as five minutes is enough to boost your mood and self-esteem, which is linked to less stress, greaterproductivity,andbetterhealth.•



6 Tips to Help You Manage Migraines

THE iNTENSE PULSiNG AND THrOBBiNG PAiN, NAUSEA, vOMiTiNG, AND BLUrrED viSiON caused by migraine headaches can limit your ability to join and enjoy the activities of day-to-day living.Medicationplaysaroleinmigraine

prevention and treatment. But according totheAmericanHeadacheSociety,migrainesufferers who combine drug and nondrug treatments are likely to see the most significant improvement. Tap into the following six self-care strategies.

1. Keep a DiaryNote when your migraines occur; if they’re mild, moderate, or severe; what you ate or drank before the headache; how much sleep

A

people who suffer with these debilitating headaches can benefit from a combination of medication and nondrug treatments.

you had the night before; possible hormonal factors, such as the stage of a woman’s menstrual cycle; and exposure to other possible triggers, such as bright lights, physical or emotional stress, odors, tobacco smoke, hunger, or loud noise.

Analyze your diary to look for patterns. For example, are you more likely to get a migraine on days when you get less sleep?

2. Pinpoint your Food TriggersMigrainesoftenoccurinresponsetofoods.Commonculpritsincludefoodsthatareprocessed, fermented, pickled, or marinated, as well as red wine, aged cheese, smoked fish, salami, cured meats, nuts, and chocolate.

You can tell if a certain food triggers your migraines if you experience a headache within12to24hoursaftereating.

3. relaxPracticing ways to relax has been proven to reduce the number and severity of headaches by45to60percent.Deep-relaxationtechniqueschange

your body’s response to stress hormones andslowyourheartrate.Deepbreathing and progressive muscle relaxation are the

main deep-relaxation techniques recom-mended for migraine sufferers.

4. Maintain a Healthy WeightStudieshaveshowntheriskformigrainesincreased40percentamongwomenwithgeneral or belly obesity compared with women who weren’t obese. Among men, the riskrosealmost40percentinthosewithgeneralobesityand30percentinthosewithbelly obesity compared with nonobese men.

5. Eat a Healthy DietEat plenty of fresh foods and fewer processed foods to limit food additives, such as monosodium glutamate, that have been linked to migraines. Eating fresh foods in small portions five or six times a day can also prevent headaches triggered by hunger.

6. Communicate with your DoctorMigrainesneedtobemanagedwithaneffectivetreatment plan. It’s important to provide feedback to your doctor on the effectiveness of medicationandyourself-carestrategies.•

For more information on migraines, visit the American Headache Society at www.achenet.org.


www.USAHC.COM 17

Have a Ball with Your Next Workoutyou don’t need fancy gym equipment to trim down, tone up, and increase strength and flexibility. In fact, all you may need is a big vinyl ball and a few fun exercises.

A BOrED WiTH ExErCiSE? It’s time to start having a ball. Both stability and medicine balls can add a twist to your next stretching or strength trainingsession.Likeotherfitnessdevices,choose and use them properly to get the most benefit and reduce your risk for injury.AlsoknownasSwissballs,inflatable

stability balls challenge your muscles by providing an uneven base. They also use your coreduringstrengthtraining.Sothey’reideal for exercisers who have low back pain.Ifyou’rehealthyandpain-free,saveSwiss

ballsforabdominalandbackwork.Studiesshow they don’t provide benefit for upper-body or leg exercises.Swissballscomeinvarioussizes.Tochoose

the right one for you, sit on the ball with your feet on the floor and your knees bent. Yourkneesandhipsshouldform90-degreeangles. SomepeopleuseSwissballsasofficechairs,

but there’s no proof of claims they prevent painorimprovepostureandbalance.Sittingon a ball may actually cause pain by squash-ingmuscles,tendons,andnerves.•

QUICKTIPWant to boost your upper-body power? try picking

up a medicine ball. they are smaller, weighted balls.

Be sure to choose a weight that will allow you to

complete 12 to 15 repetitions. here’s a sample

exercise to try:

•Pullover.Lieonyourbackwithyourkneesbent.

extend your arms over your head, firmly holding

ontotheball(donotlettheballtouchthefloor).

Pull the ball up and over to your chest or hips.

Keepyourlowerbackontheground.

Start with these exercises:

Ball StRetCh. lie down over

the ball to stretch muscles on

the opposite side. For example,

lying on your stomach extends

your back, while lying on your

back stretches abs.

SWISS-Ball SUPeRheRO. lie

on your stomach over the ball.

Slowly raise one arm, then the

other, over your head. then,

slowly raise each leg 2 to 4

inchesoffthefloor.Asyouget

stronger, try raising the opposite

leg and arm at the same time.

BACKsTABILIzATIon. lie on your stomach over

the ball. “Walk” your hands forward until the

ball is under your legs and then “walk” your

hands backward to your original position.

Next, “walk” your hands forward until the ball

is under your legs again and then slowly raise

each arm over your head, alternating between

your right and left arm. When you’re stronger,

try to perform push-ups. “Roll” back to the

starting position.


A THE FACE MOST COMMONLy LiNKED TO EATiNG DiSOrDErS iS yOUNG, FEMALE, AND THiN. But these mental health conditions have another, hidden profile.Men,olderwomen,andevenchildrencan also be affected, and not all are slim.

Experts are just beginning to understand the complex causes of anorexia and similar diseases. But regardless of age, gender, or size, the consequences can be serious. Fortunately, treatment can restore good health.

An Expanding reachAnorexia, bulimia, and binge-eating disorder are true medical illnesses. But they still often have roots in body image issues.• Youngwomenstillbearthebruntof

society’sbeautyobsession.Mosteatingdisordersdevelopbetweenages16and25.Women are three times as likely to become anorexicorbulimicand75percentmorelikely to have binge-eating disorder.

•Menarenotimmune.Upto95percentofboys and men may be unhappy with their appearance.Manymayfeeltheylackmuscle.About10percentofpeopletreatedfor eating disorders are men, notes a study in the Journal of Health Psychology.

• Olderwomenexperienceshiftsintheirbodies as they age. These changes or stressful life events can trigger or reignite eating disorders. In a recent Web survey, about13percentofwomenages50andolder had at least one symptom.

• Childrenarealsoatrisk.Researchersoncethought disordered eating began only at puberty. But a new study in the journal Appetite showed early warning signs, includingdietaryrestraint,asyoungasage7.

People with anorexia are typicallythin.However,thosewith bulimia or binge-eating disorder aren’t. They may be normal weight or even heavy.

Getting HelpEating disorders can lead to a wide range of health problems. These include thinning bones, tooth decay, organ failure, and even death.Men,women,andchildrenwiththese

conditionsmayhidethesigns.Stayalertforthese symptoms in friends and family members:• Obsessionswitheating,food,orweight

control• Feelingcoldortiredallthetime• Chronicsorethroatandswollenglandsin

the neck• Hidingeatinghabits

If you or a loved one has eating or body image issues, ask for help. Psychotherapy, medication, monitoring, and nutritional counselingcanofferrelief.•

Do you or someone you love suffer from an eating disorder? Learn more from the National insitute of Mental Health. visit nimh.nih.gov and enter “eating disorders” into the search bar.


Eating Disorders: Not Just for Teen Girlswhen most people think of eating disorders, they think of young girls trying to fit an unnatural standard of thinness. but eating disorders can afflict adults and children, too.

Men, older women, and even children can also be affected. Fortunately,

treatment can restore good health.

www.USAHC.COM 19


Balancing Act: What Causes Dizziness, and Ways to Prevent Itas we age, maintaining proper balance is crucial to avoiding falls that can lead to more serious consequences. read on to learn more about the risks and possible causes of impaired balance.

A FALLS AND THE rESULTiNG BrOKEN BONES CAUSED By BALANCE PrOBLEMS ArE A KEy HEALTH CONCErN FOr PEOPLE AGES 65 AND OLDEr. But more than 40percentofAmericansofallages,includingchildren,will experience dizziness or balance disorders that require a doctor’s help.

What conditions can impair balance?A variety of acute and chronic conditions can cause balance problems. They include:• Heartproblems,suchasabnormalheartrhythm,heartattack,and

a severe drop in blood pressure• Gettinguptooquicklyfromaseatedorproneposition• Dehydrationcausedbyvomiting,diarrhea,fever,orothercauses• Vertigocausedbyachangeinthepositionofyourheadoraviral

infection of the inner ear• Footproblemsanddiabeticnervedamagecausedbydiabetes• Lackoflower-bodystrengthandpoorposture•Movementdisorders,suchasParkinson’sdisease,Huntington’s

disease, and essential tremor

You can help your doctor make an accurate diagnosis by keeping a record of how often you feel dizzy (as if you’re going to fall) and how often you have fallen. Also, let your doctor know what medications you take, when you take them, and how much you take.

Could my medications affect my balance?Dizzinesscanbeasideeffectofavarietyofmedications.Amongthem: antidepressants, antihistamines, anti-anxiety drugs, beta-blockers, diuretics, and nitrates.

If you think your medications could be affecting your balance, speak with your doctor.

What are the treatments for balance problems?Treatments vary depending on the cause.

Can balance problems be prevented?Not all balance problems can be avoided, but the following sugges-tions can help:•Treatearinfections,colds,flu,andsinuscongestionpromptly.•Exerciseregularlytomaintainstrength.•

PRSRT STDu.S. Postage

PAIDunited Service

Association For Health Care

Articles in this magazine are written by professional journalists or physicians who strive to present reliable, up-to-date health information. Our articles are reviewed by medical professionals for accuracy and appropriateness. No magazine, however, can replace the care and advice of medical professionals, and readers are cautioned to seek such help for personal problems.

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total 1901n.Highway360,#101Grand Prairie, tX 75050www.usahc.com

WHEN yOU THiNK ABOUT Air POLLUTiON, the first thing that comes to mind is probably a city full of smog. But air inside your home can be surprisingly unclean, too. Pet dander, dust mite fragments, and other substances can worsen your asthma. Are air cleaners the solution?

None will control your asthma on their own, but as part of an overall treatment plan,

choose the right products to alleviate household triggers for asthma.

A

Asthma-Wise Guide to Air Cleaners

some air cleaners may reduce certain asthma triggers.Moststudieshaveevaluatedportableunits with high-efficiency particulate air (HEPA)filters,whichremoveimpuritiesfromthe air. One study in Pediatrics found this type of air cleaner reduced unscheduled doctor visitsforasthmainkidsbyalmost20percent.

Air Cleaners at a GlanceThese two common types of air cleaners are available in both portable and whole-house models.

MECHANiCAL Air CLEANErS. These have mechani-calfilters,includingHEPAfilters,thattrapairborne particles in special material.• Intendeduse:Thesefiltersworkbestfor

small particles that may trigger allergies and asthma, such as pet dander and some bits of mold.

• Asthmaalert:Theymaynotworkwellforlarger particles, such as pollen, most dust mite fragments, and cockroach droppings.

Largerparticlestendtosettleoutoftheairquickly, so most never reach the filter.

ELECTrONiC Air CLEANErS. These use static electricity to make airborne particles cling to special collecting plates.• Intendeduse:Likemechanicalairfilters,

these work best for small particles.• Asthmaalert:Someproduceozone,agas

that can irritate the lungs.

Steerclearofathirdtypeofaircleaner:OzONE GENErATOrS. These devices intentionally produce ozone gas to destroy pollutants. However,atlowconcentrations,ozonedoesn’t work well for this purpose. And at higher concentrations, it’s a powerful lung irritant. The bottom line: This type of air cleanermaynotbesafeoreffective.•

Select the right room air cleaner for you! visit www.cadr.org/consumer.htm.

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