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The Southern Illinoisan's monthly feature on health and wellness
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Vol. 5, No. 3Dec. 16, 2009
2 n Th e Southern HEALTH Magazine n Dec. 16, 2009
710 N. Illinois Ave.Carbondale, Illinois 62901
618-529-5454 • 800-228-0429fax 618-529-3774
www.thesouthern.com/health
PublisherDennis M. DeRossett
Executive EditorGary Metro
EditorCara Recine
Advertising DirectorAbby Hatfi eld
618-351-5024 • abby.hatfi [email protected]
MarketingBrian Flath
618-351-5027 • brian.fl [email protected]
Art Direction/Design/ProductionRhonda M. Ethridge
Circulation/Database Marketing CoordinatorKathy Kelton618-351-5049
Online CoordinatorJ. C. Dart
The Southern Health Magazine is a monthly publication of The Southern Illinoisan. Contact us via mail at 710 N. Illinois Ave., Carbondale, IL 62901, or at PO Box 2108, Carbondale, IL 62902. Copyright 2008 by The Southern Illinoisan. The Southern Illinoisan (USPS 258-980) is owned by Lee Enterprises, Inc. of Davenport, Iowa. All rights reserved. For more information call 618-529-5454 or 618-997-3356, or visit us online.
DEC. 16, 2009DEC. 16, 2009DEC. 16, 2009In This Issue
Holiday helpers
SI Health News 3
Upcoming Events 4
Making merry 8
Kids Health 9
Senior Health 9
His Health 10
Pet Health 10
Her Health 11EVER
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ery Is
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6Maintaining weight and fi tness levels doesn’t have to mean messing with traditions
Welcome! It’s beginning to look a lot like Christmas, when it’s oh so
easy to begin to look a lot like Santa Claus. Sweet temptations are everywhere. The o� ce, in particular, can be a deathtrap for the best of healthy holiday intentions.
Say no to holiday goodies? That’s probably not going to happen, at least for most of us. But, luckily, as writer Jodi Hawkins tells us, maintaining your weight doesn’t necessary mean giving up some tasty traditions.
The � rst piece of advice she was given? Ditch the diet. It’s just too di� cult at this time of year. Deprivation leads to destruction of a diet plan, so this isn’t the time to start. That doesn’t mean, however, that you can roam from party to party, desk to desk eating at will. But a few simple tricks will help you maintain your weight and � tness levels. Take smaller portions. Park your car a few feet further from the store and walk those extra steps. Park yourself a few feet further away from
the goodie-laden table at the party. Mix a few, small decadent items into your otherwise healthy diet.
For some of us, maintaining weight might seem a trivial matter during the holidays. There are people who su� er depression, especially during this time of year. Unrealistic expectations, a change in personal situation or money problems can bring Christmas crashing down around our heads, even if depression isn’t a problem any other time of the year. Writer Joanna Gray spoke to local experts who share their tips for keeping stress and sadness away.
And in the midst of all the hurry, hustle and bustle, the most important thing is to remember to celebrate this season in a way that is meaningful to you and to those you love. Here’s hoping your holidays are merry and bright.
– Cara Recine
Dr. Daniel Brown _______________________ 11618-988-6034
Dr. Michael Lawler _______________________ 5www.drmichaellawlermd.com • 618-993-1111
Family Foot & Ankle Center _________________ 4618-942-3334
Fifth Season Residential __________________ 12www.fi fthseasonassistedliving.com • 618-993-2800
Graham Family Medicine __________________ 11618-998-9200
Health Alliance _________________________ 3www.healthalliance.org • 800-851-3379
Heritage Woods of Mount Vernon ____________ 5618-532-4590
Hughes Dental Arts Centre ________________ 10www.southernilsmilecenter.com • 618-993-3100
Rehab & Care of Jackson County _____________ 10618-684-2136
Southern Illinois Psychiatry _________________ 7www.southernillinoispsychiatry.com • 618-998-0888
Sterling Mattress Factory __________________ 5618-988-8888
Vitality ______________________________ 11618-942-8482
Vivatek Treatment Center __________________ 5www.vivatek.com • 618-997-5727
Williamson County Tourism _________________ 3www.visitsi.com • 618-993-2657
Comments and suggestions? We look forward to hearing from you.
Send an e-mail to [email protected]
For the latest health and � tness news, pick up Tuesday’s Southern Illinoisan for Mind & Body news. Check out www.thesouthern.com/lifestyles for more features.
Tell your story and ask your questions at www.thesouthern.com/SIForums.
Metro
Recine
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Dec. 16, 2009 n Th e Southern HEALTH Magazine n 3
Find all things health at www.thesouthern.com/healthblog
Family Foot opens in HerrinDr. Mindy Moore opened Family Foot &
Ankle Center Oct. 26 at 3022 S. Park Ave. in Herrin.
Moore is treating all foot issues including hammertoes, bunions, sprained ankles, heel pain and diabetic foot problems.
After-hour appointments are available. For an appointment, call 618-942-3334.
Guyton attends MS marketing forumDr. Lori Guyton of the Herrin-based
Neurology of Southern Illinois Ltd. attended the Multiple Sclerosis Marketing Advisory Forum Oct. 14 to 16 in Los Angeles.
As one of 10 neurologists, she participated in discussion regarding the implementation of new MS treatments and their potential use in the current MS market.
Burke earns board certifi cation
Dr. W. Sean Burke, owner of Burke Dermatology in Murphysboro and Herrin, has received his board certifi cation through the American Board of Dermatology.
A native of Murphysboro, Burke is committed to the study and treatment of all dermatologic diseases. He is particularly interested in skin cancer and dermatologic surgery.
Hess gains specialized certifi cationDr. Ryan Hess, director of Hess
Health Center in Carbondale, has gained certifi cation from Spine Research Institute of San Diego.
Advanced education in this fi eld includes biomechanics, auto crash reconstruction, advanced imaging, forensic documentation and medicolegal issues.
SI healthnews
4 n Th e Southern HEALTH Magazine n Dec. 16, 2009
upcomingevents
FOR A GOOD CAUSE
American Red Cross blood drivesDec. 16: 12:45 to 5:45 p.m., American Legion Hall, ChesterDec. 16: 4 to 8 p.m., Church of Christ, HerrinDec. 17: 1 to 5 p.m., Marshall Browning Hospital, Du QuoinDec. 17: 2 to 7 p.m., American Legion Hall, BaldwinDec. 17: 2 to 7 p.m., United Methodist Church, PinckneyvilleDec. 18: 2 to 7 p.m., University Mall, CarbondaleDec. 20: 10:30 a.m. to 2:30 p.m., Tamaroa Community Center, TamaroaDec. 23: 9 a.m. to 2 p.m., Veteran’s A� airs Medical Center, MarionDec. 26: 11 a.m. to 3 p.m., University Mall, Carbondale
CONFERENCES AND WORKSHOPS
Get Fit FestivalWhen: 9 a.m. to 3 p.m. Saturday, Jan. 9Where: Williamson County PavilionRegistration: 618-993-2657 or www.wisitsi.com Join the Williamson County Tourism Bureau in investigating a health lifestyle. $1 of each ticket is donated to Williamson County Child Advocacy Center. Vendors and sponsors will educate about physical, mental and emotional wellness, products and lifestyle changes. The Miners baseball team, joined by their mascot, will run a workshop for kids. Rene Cook will speak about vitamins, supplements and gluten or wheat-free diets. Admission: $5 for everyone; $4 with canned food donation. Children who participate in the Miners Kids Club Workshop receive admission refund. Miners Kids Club Workshop fee is $25.
SCREENINGS
Breast Self-Exam Training, CarbondaleWhen: 10 to 11 a.m. Monday, Dec. 21Where: The Breast Center, University Mall, CarbondaleRegistration: Free. Pre-registration is required. Call Valerie Baker, 618-457-5200, ext. 67128.
CLASSES, SEMINARS AND EVENTS
Cancer Support GroupWhen: 3 to 4:30 p.m. Wednesday, Dec. 16Where: Herrin Hospital, Conference Room CRegistration: 618-942-2171, ext. 35357Colleen Schloemann will present. Support group meets on the third Wednesday of every month. Activities of the group include sharing stories and gaining knowledge with people who have had similar experiences, getting information on medical and spiritual concepts that relate to your disease, and socializing over co� ee and dessert. Participants bene� t from being with people who understand what they are going through, reaching out to others, having a reason to get away and take care of yourself, and getting a break from your many responsibilities and problems.
SIH Epidural ClassWhen: 7 to 8 p.m. Wednesday, Dec. 16, Jan. 13, 20;2 to 3 p.m. Wed, Jan. 13Where: Carbondale Memorial HospitalRegistration: SIH Physician Referral and Event Registration Center, 866-744-2468Epidural anesthesia is a form of pain control used during
labor. Because this is an invasive procedure, the Family Birthing Center feels it is important to learn the bene� ts and risks. A video presentation will provide expectant mothers information about the procedure, bene� ts and risks of epidural pain relief during childbirth. There will be an opportunity to ask questions of an anesthesia representative. Because of the size and nature of this class, we ask that children not attend. This class is required if you are planning to have the option of epidural anesthesia.
Saturday Morning YogaWhen: 9 to 10:30 a.m. Saturday, Dec. 18Where: One O One Yoga, CarbondaleRegistration: Shanti Miller, 618-457-7896This yoga class cultivates the positive mind and heart already embodied in you through your practice. Explore the qualities of stability and freedom inherent in each pose and the attitudinal energy that infuses each action and breath throughout the practice. Learn precise alignment of the body and coordination of movement with the breath while exploring and expressing the deeper attitudes of the poses – from the inside out. Fees: $12 “drop-in” price. Packages available at a discount price.
Western Baptist Caesarian Birth ClassWhen: 5 to 8 p.m. Thursday, Dec. 17Where: Western Baptist Hospital, Meeting Room A, Doctor’s O� ce Building 2Registration: 270-575-2229Prepares mothers for Caesarian delivery.
SIH Breastfeeding Basics ClassWhen: 6 to 8:30 p.m. Thursday, Dec. 17 and Tuesday, Jan. 19; 3 to 5:30 p.m. Wednesday, Jan. 13Where: Memorial Hospital of CarbondaleRegistration: SIH Physician Referral and Event Registration Center, 866-744-2468Breastfeeding is more than just a way to feed a baby! Learn the bene� ts that breastfeeding provides to both baby and mother. A certi� ed Lactation Consultant will share information and give suggestions to help get breastfeeding o� on a good start.After the basics class, mothers have the option of staying for an additional session designed to help them to continue breastfeeding after returning to work, including tips on incorporating breastfeeding their daily life and learning helpful hints when using a breast pump. Free.
Western Baptist Prepared Childbirth ClassWhen: 9 a.m. to 3 p.m. Saturday, Dec. 19Where: Western Baptist Hospital, Meeting Room A, Doctor’s O� ce Bldg 2Registration: 270-575-2229Designed to help expectant parents in their second or third trimester learn about the labor and delivery process. Free.
Western Baptist Hospital Breastfeeding ClassesWhen: 10 a.m. to 12:30 p.m. Tuesday, Dec. 22Where: Western Baptist Hospital, Atrium Classroom, Doctor’s O� ce Bldg. 2Registration: 270-575-2229Class helps expectant mothers prepare for the breastfeeding experience. Free.
SIH Mended Little Hearts
When: 6 p.m. Thursday, Dec. 24Where: Memorial Hospital of Carbondale, Conference Room CRegistration: Stephanie Hill, 618-318-2863 Mended Little Hearts, a new support program for parents of children with heart defects and heart disease, is dedicated to inspiring hope in those who care for the littlest heart patients of all. Mended Little Hearts connects families in crisis with other parents who have survived the shock of learning a child has a heart problem, navigated the maze of medical decisions and procedures, and mapped out a plan for the future. The group meets the 4th Thursday of every month at 6 p.m. Free.
SIH Life with BabyWhen: 6 to 8 p.m. Monday, Jan. 4 and Jan. 11Where: Memorial Hospital of CarbondaleRegistration: SIH Physician Referral and Event Registration Center, 866-744-2468MHC continues to empower parents by o� ering an opportunity to gain knowledge and comfort with baby basic care. This is a two-hour class that will be taught on two consecutive Mondays starting at 6 p.m. Prospective parents are asked to bring a baby doll and receiving blanket to the class. The class is free.
St. Elizabeth’s Evening Childbirth ClassWhen: 6:15 to 8:45 p.m. Tuesdays, Jan. 5, 12, 19, 26, and Feb. 2, 9; or Wednesdays, Jan. 6, 13, 20, 27 and Feb. 3, 10Where: St. Elizabeth’s Hospital, BellevilleRegistration: 618-234-2120, ext. 2300. Prepared childbirth classes teach relaxation techniques, controlled breathing, o� er pain control options as well as an introduction to inductions and Caesarians. The class includes a discussion of infant care and a hospital tour of Labor and Delivery, Postpartum and Nursery. Comfortable clothing is recommended for participants. Call for more information and fee schedule.
St. Elizabeth’s Breastfeeding Fundamentals and Practical Problem SolvingWhen: 6:30 to 9:30 p.m. Thursday, Jan. 7Where: St. Elizabeth’s Hospital, BellevilleRegistration: 618-234-2120, ext. 2300. Taught by an RN certi� ed lactation counselor. Includes information on preparation for feeding, feeding techniques and common concerns. Additional topics include breast pump choices, returning to work and other every-day issues. The class is open to new and expectant mothers. Call for more information and fee schedule.
SIH Prepared Childbirth CourseWhen: 6 to 8 p.m. Thursdays, Jan. 7 through 28; or 9 a.m. to 4:30 p.m. Saturday, Jan. 9Where: Memorial Hospital of CarbondaleRegistration: SIH Physician Referral and Event Registration Center, 866-744-2468Mothers and fathers will prepare both mentally and physically for participation, sharing, and individual satisfaction in pregnancy, labor, birth and introduction to parenthood. The four-session classes meet on Tuesdays and Thursdays, with a one-day version of the class available on Saturdays. Due to the limited size of the classes it is important to make reservations.
SIH Big Kids and Babies Sibling ClassWhen: 10 to 11 a.m. Saturday, Jan. 16Where: Memorial Hospital of CarbondaleRegistration: SIH Physician Referral and Event Registration Center, 866-744-2468 Designed for children 3 to 7 years old, this class o� ers upbeat information on becoming a big sister or brother. Children develop an understanding of the special needs their new sibling will have. They are encouraged to bring a stu� ed animal or doll so they can practice holding, diapering and being a good helper to mommy and daddy. Parents will want to bring a camera as the children have fun dressing up as a doctor or nurse.
SIH Boot Camp for New DadsWhen: 2 to 5 p.m. Saturday, Jan.16Where: Memorial Hospital of CarbondaleRegistration: SIH Physician Referral and Event Registration Center, 866-744-2468 Men dream of the glorious days teaching their children the � ne arts of throwing baseballs and standing tall and brave. Then they � nd out they have 9 months to D-day! But wait, don’t panic. There is a place for you if you are about to become a father and you feel unprepared. It’s Boot Camp for Dads. First-time dads learn the ins and outs of caring for babies from expert fathers. The class was developed by researchers in California and has been very successful. Facilitated by Sean Herron and Adam Benns, SIH employees, and Dan Dietz, the class helps men make the transition to fathering through activities and discussion. The free classes meet Saturdays of every other month and last three hours. Veteran dads, who have 3 to 12 months experience, bring their babies to class and share their experience with the expectant fathers. There are activities that allow the fathers-to-be to get some hands-on experience handling a baby.
Southern IllinoisWorkshops and Seminars
Dec. 16, 2009 n The Southern HEALTH Magazine n 5
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6 n Th e Southern HEALTH Magazine n Dec. 16, 2009
BY JODI HAWKINS
Ready or not, here they come. The holidays are upon us, and once again they’ve brought all our favorite foods with them.
If you haven’t already caved in to the tempting treats all around, you’ve likely been faced with them at every stop.
As we move deeper into the traditional holiday hustle and bustle, it often gets easier to end each night with plenty of comfort food and a long winter’s nap. But for those who don’t want to end the year with extra pounds, ’tis the season to be wary — wary of holiday weight gain, that is. While it might seem impossible right now, keeping the scale in park can be done by taking some simple steps.
The University of Illinois Extension reports that Americans typically gain 3 to 5 pounds between Thanksgiving and the last New Year’s party. Some health organizations claim even higher rates. Yet, with all of the food-laden festivities, extra pounds should come as no surprise. Being the creatures of habit that we are, most of us frown at the idea of giving up our favorite holiday treats or changing the way we celebrate. Luckily, weight maintenance doesn’t have to mean messing with tradition.
Ditch the dietEver notice how more people start trying
to lose weight at the beginning of the year? Most of them know that dieting during the holidays is diffi cult at best. A 2009 Food & Health Survey conducted by the International Food Information Council Foundation (IFIC) indicates that regardless of the holidays, most people (78 percent) are trying to lose or maintain their weight primarily by changing the type of food they eat or by exercising. Their fi ndings show that most are often discouraged by not seeing results quickly enough or having a lack of willpower.
Melissa Fay Banz, nutrition consultant from the Illinois Department of Human Services
(Bureau of Family Nutrition) in Marion, says now is the time to focus on weight management, not weight loss.
“The holidays are not the time for dieting,” Banz said. “In fact, don’t plan on dieting after the new year. Anticipation of food restriction sets you up for binge eating over the holidays. Have a healthy relationship with food year ‘round for best results!”
Self-control strategiesEven our best intentions to not overindulge
can come crashing down with one bite of an irresistible food. At that point, self-control becomes an illusion instead of our weight-control game plan. Beth Michaels, registered dietitian at Memorial Hospital of Carbondale, suggests thinking of self-control as a muscle that Americans have not been well trained to use.
“People have self-control over what they eat, whether they feel they do or not, and are empowered to make right and healthy choices,” Michaels said. “Be aware of certain foods or situations that are triggers for poor decisions and have a plan to address them ahead of time. For example, keep tempting foods out of sight rather than having a large buffet sitting out all day.”
If it’s your year to play host, self-control may be a bit easier. Start with scheduling holiday food celebrations at normal meal times, as recommended by the National Institutes of Health. Then consider cooking only a few of your favorite foods normally, but make lighter versions of everything else.
If the arrangements are out of your hands and food is on display, why not try a little environmental control?
“Stand or sit as far as you can from the food to avoid temptation to nibble on more,” Banz said. “Focus more on socializing with friends and family instead of the food.”
Always eat a healthy snack before special
events or parties. Otherwise, showing up hungry will likely cause you to eat more when faced with the feast.
Using smaller plates (such as appetizer or dessert size) can signifi cantly reduce the risk of overeating. According to the IFIC, practicing this strategy will cause you to serve yourself 20 percent less.
“Research shows that we will automatically fi ll our plate and the larger the plate, the more we eat,” Banz said.
Make time to moveWhile preparing for so many events, several of
us will put exercise on the back burner, insisting we just don’t have time for it.
“That is the most common excuse for most people,” said Catherine Turner, owner and operator of Great Shapes for Women in Carbondale. “The truth is that most people just don’t make the time. You can get up a half hour earlier in the morning or take 30 minutes out of your lunch break if nothing else and go for a walk. Pack a pair of comfortable walking shoes and keep them in your car. Don’t look at exercise as a chore. Keep in mind how good you feel when you’re fi nished, and remember that exercising isn’t a green light for you to eat more.”
Jake Clough, graduate assistant at the Southern Illinois University Carbondale Student Recreation Center recommends setting manageable goals you know you can stick with.
“One technique is to prepare a menu of exercises for the month of December,” Clough said. “Much like people have a countdown to the
days until Christmas, make a calendar with daily fi tness challenges. Today, it might be to fi t in 100 body squats by the end of the day. Tomorrow might be to log 10,000 steps during shopping and working, and maybe the goal each Saturday is to get up early and hit the gym. Be creative. Ask friends and family if they have any ideas.”
Physical limitations, such as arthritis and other pain syndromes, don’t have to be obstacles to getting in some activity. Exercise is usually the last thing someone with aching joints wants to do, but experts say simply moving more alleviates a lot of pain and stiffness.
“Remember, energy creates energy and doing something physical will make you feel and look so much better,” Turner said.
Travel with careTaking a trip might sound like a great way
to celebrate the holidays, but remember that getting away also means getting out of routines. If traveling tends to detour you away from healthy habits, it may be time to do a little planning.
“Pack healthy snacks that travel well, like granola bars, pretzels, dried fruit and nuts,” Banz said. “If you can, bring a small cooler with water, yogurt and cheese sticks. When you get to your destination, stop at a store to restock your supply and buy more fruits and vegetables to share. If you have to eat out, also order a salad or a side of vegetables and drink water instead of soda.”
Hotels often provide fi tness opportunities, such as heated indoor swimming pools and a host of exercise equipment.
HolidayHolidayhelpers
Maintaining weight and fi tness levels doesn’t have to mean messing with traditions
Food: Before the bashOn the days of bigger holiday events, taking a few minutes for some food forethought
can be especially helpful. Here are some guidelines provided by the American Dietetic Association:
• Start your day with a small meal that includes whole grains, fruit, dairy foods and protein such as eggs, ham or peanut butter.
• Have smaller snacks throughout the day, saving most of your calories for the main meal.• Don’t starve yourself beforehand. The longer you go without eating, the more you eat
when you sit down.• Select carefully among the foods you defi nitely will eat, those you will sample and those
you will skip.• Enjoy yourself. Pace your eating and spend more time visiting with family and friends.
Dec. 16, 2009 n The Southern HEALTH Magazine n 7
“When you travel somewhere new, make it a point to walk around and do some sight-seeing,” Clough said. “A little bit can make a big difference.”
Bakers bewareYears ago, cookie dough became a popular flavor
among ice cream lovers and with good reason. Many bakers discovered its great taste while sampling the dough before putting it in the oven. Taste testing while baking is often overlooked as a weight gain pitfall.
“Bake after eating a meal,” Banz said. “Cooking on an empty stomach will increase temptation and cause you to eat more.”
When cooking for others, be mindful of those who are trying hard to stay on the weight management wagon.
“As much as people love the prospect of a plate of their favorite cookies, it’s also putting them in a difficult situation of struggling with the temptation to not eat them all,” Michaels said. “Cooks should remember this from a ‘giving’ standpoint: Making large amounts of everyone’s favorites is not always doing them a favor; it may, in fact, be enabling them to engage in poor eating habits.”
On the jobWhen being physically active all day falls within
a job description, it may not be as important to exercise after hours. However, sedentary occupations are another story.
“If your job happens to require that you sit at a desk or behind the wheel the majority of the
day, it becomes even more important to plan for added physical activity,” Clough said. “Plan on taking the stairs, don’t fight for front row parking at the grocery store and schedule five-minute walk breaks throughout the work day.”
If the office candy dishes and vending machines seem to be calling your name, the best defense is to arm yourself with healthier alternatives. Bring some waist-friendly snacks from home and build a small stash of them. It will come in handy during stressful days or when the break room is filled with goodies galore. Move tempting foods out of sight and be mindful to avoid roaming back to them whenever possible.
In the event of a company potluck, Michaels suggests bringing a healthy dish that you enjoy.
“That way you aren’t trapped in a situation of having only high-calorie comfort foods and will have at least one guilt-free option to choose from,” Michaels said.
Hidden caloriesHoliday weight gain isn’t limited to eating more
or exercising less. Certain drinks can also lead to added pounds. The Centers for Disease Control and Prevention (CDC) offers some great ideas on cutting calories straight from the glass. They recommend drinking water, diet or low-calorie beverages instead of sugar-sweetened beverages. For a quick and inexpensive thirst quencher, carry a water bottle and refill it throughout the day. They also advise limiting alcohol intake, because it’s loaded with calories, especially favorites like eggnog.
Fitness: Healthy holidays to youThe American Council on Exercise lists these top 10 tips for surviving the holidays:
Take time for yourself. Although spending time with friends and family is essential, it’s also important to have at least five minutes to yourself to relax. Try practicing deep-breathing exercise when you feel stressed out.
Don’t set unrealistic exercise goals. Aim to exercise 20 minutes a day instead of an hour. You’ll be sure to get at least 20 minutes of exercise per day without feeling disappointed if you do not complete an hour.
Enlist a friend or family member to exercise with you. Walking and talking with a friend can be a great way to burn extra calories and reduce your stress level.
Create new, more active traditions. Instead of throwing a dessert or cocktail party, try snow-shoeing or ice-skating as an alternate event. Play powder puff football or build a snowman.
Don’t try to lose weight or stick to a restrictive diet this holiday season. If you enjoy your favorite foods in small portions, you’ll feel more satisfied. Trying to stay away from certain foods may leave you feeling deprived, which may cause you to eat more than you intended.
Drink plenty of water. Although the cold weather may make you less inclined to grab a glass of water, it is just as important in the winter as it is during the summer. Water helps counter the dehydrating effects of travel or drinking alcoholic beverages, and it may also help satiate your appetite since thirst is often mistaken for hunger.
Spread out meals. Don’t feel like you have to eat everything at once. Try eating dinner early and then taking a walk before sitting down for dessert.
Don’t overdo it with alcohol or caffeine. These stimulants will only cause you more grief in the end by adding to your feelings of stress. Try drinking hot herbal tea instead of coffee, and keep the number of alcoholic drinks to a minimum.
Don’t aim for perfection, and enjoy the imperfections. There is no such thing as the perfect party or the perfect decorations or the perfect way to spend the holidays. Don’t set yourself up for disappointment by placing unrealistic demands on yourself.
Laugh. Laughing is a great tension reliever. It burns calories, reduces stress and usually means that you’re enjoying yourself.
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618-998-0888www.SouthernIllinoisPsychiatry.com
8 n Th e Southern HEALTH Magazine n Dec. 16, 2009
merrymerryMaking Being realistic, other strategies
can keep sadness and stress away
“What are you and your mother doing for Christmas?”
I used to dread that question and would be embarrassed to give the truthful answer. It’s just the two of us, so we go out for dinner on Christmas Day, but it’s not your typical warm and fuzzy “Norman Rockwell” holiday scene. We usually have Christmas dinner at Harrah’s Metropolis Casino buffet. Untraditional? Yes. But it’s a tradition that feels right to my mother and me because we have fun, and we’re together.
I’ve fi nally learned that unrealistic expectations can deplete the joy from the holiday season and bring on a bad case of the “holiday blues” — those vague feelings of sadness, disappointment and stress that can make you dread the holidays instead of looking forward to them.
Trying and failing to live up to the image of the “perfect” Christmas with the “perfect” family is only one prevailing cause of holiday blues. Grieving the loss of a loved one, missing a spouse deployed in the military, being estranged from family members and feeling the strain of fi nancial problems in the much hyped “season of giving” are other emotional triggers that can make the
holidays seem less than merry.But don’t just say “Bah, humbug!”
and pull the covers over your head until January. There are simple ways to banish the holiday blues that start with opening your mind and heart to celebrating in a way that is truly meaningful for you.
Be realistic“If the truth be known, a lot of
people don’t observe the holidays like the families we see in the Norman Rockwell paintings or TV commercials,” said Sister Laura Reynolds of St. Aloysius Catholic Church in Royalton. “Christmas is so much more than the commercialism, the shopping and all the parties. Everybody tries to do too many things in such a short amount of time. Maybe that’s why we lose sight of the real meaning of Christmas, even if it’s not intentional.”
Sister Laura hosts a Christmas Day open house for her large extended family, which includes multiple siblings, their spouses and children and any other family members and friends who can make it. It’s unrealistic for her to provide a big, formal sit-down dinner, so Sister Laura provides what she calls a “simple Christmas” with homemade soup, good meat and other treats. Her guests come back year after year
for a day of good food and lively conversation.
“I think it’s most important to be with the people who mean the most to us,” she said.
It’s also important to be realistic about your fi nancial situation, regardless of the economic climate.
Parents of young children, in particular, might feel frustrated because they may not be able to buy their children as many presents as they did in previous years. It’s tempting to overspend or max out the credit cards, but doing that only results in the stress of additional fi nancial problems down the road.
“If money is the issue, just sit down and talk to your family about it,” said Janet Treece, a licensed clinical professional counselor and owner of Janet Treece and Associates in Carterville. “Be up front and say, ‘We just don’t have the money this year to do what we used to do, so how can we make this a good Christmas without spending a lot of money?’”
Not surprisingly, the slow economy has inspired many Americans to shift their focus to a simpler Christmas this year. According to an October 2009 consumer study by Context-Based Research Group, 50 percent of adults surveyed plan to give gifts
through volunteer programs, while 80 percent intend to celebrate by simply spending time with family and friends.
Reach out to othersEven though you may be feeling
down about your own problems, volunteering and helping people in need at Christmas is, perhaps surprisingly, one of the best ways to shake the holiday blues.
“I think one of best things to do is to take part in the charitable activities of Christmas,” said Sister Laura. “It’s so easy to turn in on yourself and think about ‘poor me.’ There are many people whose problems arefar worse than yours. Use thegifts you have to help out a neighbor. I learned that from my dear mom,
who always said forget about yourself and do something for somebody else.”
Treece agreed.“Instead of buying expensive
presents for each other, perhaps adopt a family or some kids who don’t have anything for Christmas,” Treece said. “Even if you don’t know a family or child personally, you can choose someone from one of the holiday giving trees at your church or at the shopping mall. It’s nice because you’re not only fulfi lling the whole meaning of Christmas by giving to others, but you’re helping other people in your own community.”
Treece and her husband often put in a few little extra things for the recipient of their giving tree gift, a little more than the modest gift
BY JOANNA GRAY
Boost energy to beat the bluesHere are some energy-boosting tips for self-care over the holidays and beyond:• Exercise for at least 30 minutes a day.• Get seven to eight hours of sleep every night.• Get out in the sun at least 20 minutes a day and take vitamin D supplements.• Carve out at least 20 minutes a day just for yourself to read, meditate, listen to
music, or anything that will relieve your stress.• Banish stress naturally with herbs, such as lavender, lemon balm, chamomile,
skull cap, red clover, black cohosh, Saint-John’s-Wort and valerian. (Consult your doctor before taking herbs in any form.)
— Source: “The Complete Idiot’s Guide to Secrets of Longevity” by Drs. Kay Judge and Maxine Barish-Wreden
Dec. 16, 2009 n Th e Southern HEALTH Magazine n 9
the person asked for. She said reaching out through volunteer programs benefi ts everyone involved.
“Through getting out and helping other people, you might even create a new family to celebrate with or extend your own family with new friends,” Treece said. “Just fi nd a child, a family or elderly person who needs you. They’re out there.”
Create new traditionsThe holidays are especially diffi cult for people who are grieving the recent loss of a loved
one or who are in the process of losing a parent or loved one because of terminal illness or Alzheimer’s disease. Burdened by their grief, they are immune to the season’s promises of joy and hope. One way to cope is by creating a new tradition or ritual at Christmas to honor the person who has passed on or who may be celebrating a last Christmas with the family.
“It comes down to asking what is important for everyone to do or say to make these holidays more bearable and more meaningful,” said James R. Zullo, a licensed clinical psychologist in Chicago. “Sometimes a simple ritual at a family gathering invites everyone to give public expression to private grief.”
“Rituals tell us that we are not alone in our loss and grief,” Zullo said. “Rituals help us to put our lives in perspective and to express our deeper feelings. They connect us to one another in the bonds of human affection. Families can symbolize the memory of a loved one by burning a candle at the Christmas dinner, by hanging a special ornament, or by sharing stories in the context of a family prayer. Sometimes telling stories fulfi lls the need we have to mourn our losses and grief.”
Finding new, meaningful traditions to celebrate the holidays is also good therapy when facing loneliness or estrangement from family. Don’t be afraid to reach out to friends and be open to invitations from them to become a part of their families at Christmas. Or host your own open house holiday party, like Sister Laura does. For some singles, the holidays become their vacation time and opportunity to slip away to relax and recharge before the new year begins. In the end, the best stress reducer is to realize that there is no right or wrong way to “be” during the holidays — just do what is personally meaningful to you and ignore the hype of what you should buy, wear, eat and feel.
Take care of yourselfThe holidays are all about giving to others, but don’t neglect your own physical and
emotional needs. Just say “no” to holiday activities and practices that cause more harm than good to your well being.
“Limit your alcohol intake, because excessive drinking can lead to depression,” Treece said. “Also, control what and how much you eat so you don’t have a lot of extra pounds to deal with at the end of the holiday season, because that can bring you down, both physically and emotionally.”
Treece also advised to get some daily exercise, preferably outdoors where you can benefi t from some fresh air and sunshine on nicer winter days.
Focusing on the spiritual meaning of Christmas is another way to ward off the holiday blues.
“Take some quiet time to spend a few extra minutes in prayer during the day,” Sister Laura said. “Or take part in some of the charitable causes that your church sponsors, such as a holiday giving tree, or social activities such as Christmas caroling.”
“It may sound simple, but taking a positive attitude and being grateful for what you do have in life, rather than focusing on the negative, are the keys to overcoming the blues during the holidays,” Treece said. “Just decide that you’re not going to let the negative things bring you down.”
kidsnews
Being tall and overweight, or just being tall, might be a marker in children for an increased risk of being overweight
or obese in later years.These fi ndings come from 2,800 children who
participated in a larger study of cardiovascular risk factors. As third-graders and later as 12th-graders, they were measured for height and weight, from which their
body mass index was calculated.Seventy-nine percent of children who were overweight
or obese in third grade were still overweight as high school seniors. However, overweight children who were in the top 25th percentile for height had an 85 percent probability of being overweight as seniors, compared with a 67 percent probability for overweight children who were shorter.
Even tall, normal-weight children had a higher risk, with a 25 percent chance of becoming overweight or obese as seniors compared with 17 percent for shorter, normal-weight children.
The study appears online and in the January issue of the American Journal of Preventive
Medicine.
You’ve got until Dec. 31 to consider, sign up for Medicare prescription benefi tsEach year between Nov. 15 and Dec. 31, Medicare benefi ciaries who haven’t sign up
will have an opportunity to enroll in a drug plan, and currently enrolled benefi ciaries can change plans if there is one which better meets their needs. Benefi ciaries who are satisfi ed with their prescription drug plan do not have to re-enroll to retain their current coverage.
Medicare prescription drug plans are available for anyone with Medicare, regardless of income or age. There are many different drug plans available in Illinois. These drug plans are approved by Medicare, but administered by private companies.
People new to Medicare have seven months to enroll in a drug plan (three months before, the month of, and three months after they become eligible for Medicare).
A crucial part of deciding which drug plan to choose involves knowing which prescription drugs are covered by the plans. The only easy way to compare drug plans is on the Internet. The Medicare Web site — www.medicare.gov — has a “Compare Medicare Drug Plans” link which anyone can use to fi nd out which plan best fi ts his or her needs and pocket-book. This comparison tool is needed since not all drug plans cover every drug, and the monthly premium and deductible varies depending on the plan.
For those individuals who do not have access to the Internet, senior citizen centers in Southern Illinois have high speed Internet connections in order to help senior adults make their decision about Medicare’s approved prescription drug plans.
For many Medicare benefi ciaries, the monthly premium and drug co-pay amounts are fi nancially diffi cult. Programs to help low and moderate income benefi ciaries pay these costs are Extra Help, via the Social Security Administration, and Illinois Cares Rx.
The Extra Help application is available at any Social Security offi ce or by calling toll-free 800-772-1213 (for TTY, call 800-325-0778). Most senior centers have copies of the Extra Help application, as well. The Illinois Cares Rx application is available at all senior centers or by calling toll-free 800-252-8966 (for TTY, call 888-206-1327).
— Egyptian Area Agency on Aging
seniorhealth
Being a tall child might be a markerfor higher risk of obesity
Visit thesouthern.com/health to � nd information about senior health
Feeling blue? When to seek helpIf you continue to feel blue even after the holidays have passed, see your doctor. You
may be suffering from clinical depression or Seasonal Affective Disorder (SAD), a type of depression that comes on at the same time every year.
“There are defi nite signs that a person’s low mood may be more than just holiday blues,” said Janet Treece, a licensed clinical professional counselor and owner of Janet Treece and Associates in Carterville. “If you want to sleep a lot, start crying a lot or become lethargic and start canceling events or appointments with friends, those are good indicators that it’s time to seek some help from a counselor.”
Treece said people should also be aware of the signs that someone may be suicidal — giving away cherished personal possessions, making statements about being hopeless or helpless, suddenly changing from a depressed mood to being happy and calm, making statements about death or dying, withdrawing from friends and family and suddenly putting affairs in order. Don’t hesitate to call 911 or a hotline such as the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) if you suspect that someone you know is contemplating suicide.
10 n Th e Southern HEALTH Magazine n Dec. 16, 2009
hishealth
Heart and bone damage from low Vitamin D tied to a decline in sex hormonesResearchers at Johns Hopkins are reporting what is believed to be the fi rst conclusive
evidence in men that the long-term ill effects of vitamin D defi ciency are amplifi ed by lower levels of the key sex hormone estrogen, but not testosterone.
In a national study of 1,010 men, researchers say the new fi ndings build on previous studies showing that defi ciencies in vitamin D and low levels of estrogen, found naturally in differing amounts in men and women, were independent risk factors for hardened and narrowed arteries and weakened bones. Vitamin D is an essential part to keeping the body healthy and can be obtained from fortifi ed foods, such as milk and cereals and by exposure to sunlight.
“Our results confi rm a long-suspected link and suggest that vitamin D supplements, which are already prescribed to treat osteoporosis, may also be useful in preventing heart disease,” says lead study investigator and cardiologist Dr. Erin Michos.
“All three steroid hormones — vitamin D, estrogen and testosterone — are produced from cholesterol, whose blood levels are known to infl uence arterial and bone health,” says Michos, an assistant professor at the Johns Hopkins University School of Medicine and its Heart and Vascular Institute. “Our study gives us a much better understanding of how the three work in concert to affect cardiovascular and bone health.”
Moderate-to-heavy exercise might reduce risk of stroke for menMen who regularly take part in moderate-to-heavy intensity exercise such as jogging,
tennis or swimming may be less likely to have a stroke than people who get no exercise or only light exercise, such as walking, golfi ng or bowling, according to a study published in the Nov. 24 print issue of Neurology , the medical journal of the American Academy of Neurology.
However, exercise did not have a protective effect against stroke for women. Women who took part in moderate-to-heavy intensity exercise did not have a reduced risk of stroke.
The study involved 3,298 people living in northern Manhattan, N.Y., with an average age of 69 who were followed for about nine years. During that time, there were 238 strokes. A total of 41 percent of the participants reported that they participated in no physical activity. Twenty percent regularly participated in moderate-to-heavy intensity activities.
Men who participated in moderate-to-heavy intensity activities were 63 percent less likely to have a stroke than people with no physical activity. The baseline risk of ischemic stroke over fi ve years in the entire group was 4.3 percent; among those with moderate-to-heavy intensity activities the risk was 2.7 percent, and among those with no activity it was 4.6 percent.
pethealth
Got the fl u? You might pass it on to your petPet owners who contract H1N1 fl u may pass the disease along to their pets, especially if
the pet is a cat or ferret.“A small number of companion animal H1N1 fl u cases have been confi rmed in the U.S.,”
said Dick Hesse, a fl u expert and director of virology in Kansas State University’s Veterinary Diagnostic Laboratory. “The pets appear to have become ill after being in close contact with their owners and caretakers who were sick with H1N1. There is no evidence of pets passing H1N1 to people at this time.”
The testing of pets for H1N1 is part of the U.S. Department of Agriculture’s National Animal Health Laboratory Network, said Gary Anderson, director of the K-State Veterinary Diagnostic Laboratory. The lab is testing samples submitted by veterinarians for H1N1 diagnosis.
“The National Animal Health Laboratory Network is using a test initially developed to detect H1N1 in pigs, which has now been approved for companion animal testing,” Anderson said. “Tests will be performed on nasal or oral swabs, which should be obtained by a veterinarian and submitted to the lab for testing.”
Anderson suggests pet owners see their veterinarian about keeping their pets healthy.
Dec. 16, 2009 n Th e Southern HEALTH Magazine n 11
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herhealth
Women’s eNews launches new mommy blog Kimberly Seals Allers, editorial director
of the Women’s eNews Black Maternal Health project, supported by the W.K. Kellogg Foundation, uses her expertise and personal struggles to shed light on the African American motherhood experience from pregnancy and beyond.
Using her own personal stories, Seals-Allers has created a compelling blog that generates conversations on the health and lives of black women, mothers and families. The blog is exclusively available at www.womensenews.org/sisterspace.
Seals-Allers examines the multi-dimensional issues surrounding maternal health in the African American community and their wide reaching impact. African American communities experience high maternal and infant mortality rates and a growing number of medical experts believe the disparity is caused not by poverty, as has been
assumed, but by the many stressors of racism throughout African American lives.
Here are a few interesting statistics:• African American women represent
nearly half of maternal mortalities even though they form only 12 percent of the U.S. population.
• Black women are 3 to 6 times more likely to die during pregnancy and the six weeks after delivery than U.S. white and Latina women.
• Black women are also least likely to breastfeed a child exclusively for six months. Only 20 percent were following government recommendations and exclusively nursing when their infants, compared to the 40 percent of white women who did so. Formula feeding increases the risks of asthma, obesity, diabetes and infections in children.
— The Southern
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