Get Healthy July/Aug 2013

a

A PublicAtion of the times

ALSOTracking lack of sleep

Ask the Expert: Sports Medicine Guru How is that retirement plan working out?

JULY/AUGUST 2013NWI.COM/GETHEALTHY

JAMES O’CONNOR, owner and instructor at James O’Connor Martial Arts and Fitness in Chesterton.

GENDER NEUTRAL

GUIDE FOR GUYSChronic Care, Personal Training, Health Screening, Orthopedics

ayog

Franciscan ExpressCare is a full-service walk-in clinic offering caring, convenient medical treatment to patients of all ages for non life-threatening injuries and illnesses.

Treating a variety of ailments: Three convenient locations:Crown Point (at Franciscan Point)12800 Mississippi Parkway • (219) 662-5700Monday - Friday 9 am - 7 pmSaturday 9 am - 5 pm • Sunday 10 am - 4 pm

MiCHiGAn CitY (at Coolspring Health Center)1225 E. Coolspring Avenue • (219) 873-2919Monday - Thursday 8 am - 8 pmFriday - Sunday 8 am - 6 pm

VALPArAiSo (Located at East Gate Plaza on the north side of La Porte Avenue) Look for the CLoCk tower2307 La Porte Avenue, Suite 8 • (219) 476-8855NEW HOURS! Monday - Saturday 8 am - 8 pm

Have fun outdoors!We’re here if you need us.

Convenient hours and locations • No appointment necessary • Most insurances accepted

n fevern sprains and strainsn sore throats

and earachesn mild asthma attacksn nausean diarrhea

n vomitingn wound repairn rashesn minor allergic

reactionsn flu-like symptomsn flu shots

n tetanus immunizations

n coldsn respiratory infectionsn sports injuries

...and more.

franciscanexpressCare.org

When it comes to mammography, breast imaging, bone density testing, and other imaging needs, the team at our new Center for Women’s Health is dedicated to making your experience as convenient and comfortable as possible. We offer specialty 3D digital breast imaging technology, as well as early morning, evening and Saturday appointments at several locations. You’ll also have peace of mind knowing you will receive your results within twenty-four hours and that they’ll be interpreted by an experienced women’s imaging radiologist. It’s all to help your future remain as bright as possible. Walk-ins welcome for screening mammograms. Call 219-983-8335 to schedule your mammogram or bone density scan or, to learn more, visit us at porterhealth.com/women.

Porter Regional Hospital is directly or indirectly owned by a partnership that proudly includes physician owners, including certain members of the hospital’s medical staff.

NEW.ThE CENTEr for WomEN’s hEalTh. jusT for you.

68197_PORT_WmImagNEW_10_4x10_5c.indd 1 5/24/13 10:07 AM

july/august 2013 | GET HEALTHY | 1

PorterPhysicianGroup.com

Associates in Surgery 85 East U.S. Highway 6, Valparaiso 2000 Roosevelt Road, Valparaiso Jac Cooper, MD Adam Conn, MD Nancy Han, MD Michael Nemeth, MD Roland Thomas, MD 219-983-6240

Associated ENT Specialists 2802 Leonard Drive, Valparaiso 85 East U.S. Highway 6, Valparaiso James Turk, DO Michael Keenan, MD Geoffrey Schwartz, MD 219-531-0355

Cumberland Internal Medicine 1231 Cumberland Crossing, Valparaiso Kimberly Perry, MD Sangeeta Sehgal, MD Daniela Sikoski, MD Crystal Tuncay, DO 219-548-3843

Glendale Primary Care 1101 East Glendale Boulevard, Valparaiso Derek Gasper, DO James Taylor, MD 219-464-9521

Lake Porter Primary Care 336 West U.S. Hwy. 30, Valparaiso Michael Mirochna, MD Maria Stamp, MD 219-464-7430

Lakeshore Urology 85 East U.S. Highway 6, Ste. 230, Valparaiso 809 LaPorte Avenue, Valparaiso 3630 Willowcreek Road, Portage 104 E. Culver Road, Ste. 104, Knox 1919 Lake Avenue, Ste. 107, Plymouth 900 I Street, LaPorte John Lynam, DO Adam Perlmutter, DO 219-983-6230

Portage Medical Group 3630 Willowcreek Road, Portage Zeba Ali, MD Kenneth Black, MD Shane Bush, MD Don Dunevant, MD Natalie Opanasets, MD Candice Yu-Fleming, MD 219-364-3700

Porter Hematology-Oncology 85 East U.S. Hwy. 6, Valparaiso Masood Ghouse, DO Mary Y. Klein, MD Lyle R. Munn, MD 219-983-6260

Porter Pulmonary & Critical Care Medicine 1101 E. Glendale Blvd., Valparaiso James Anthony, MD Douglas Mazurek, MD 219-464-9054

Primary Care 3125 Willowcreek Road, Portage Donald Maddack, DO Leonard Ostrowski, MD 219-762-3175

Mohammad Tabib, MD, Urology 3630 Willowcreek Road, Portage 219-465-0940

Richard Turk, DO, Family Medicine 442 Sand Creek Drive, Ste. 103, Chesterton 219-926-8211

Vale Park Primary Care 401 Wall Street, Valparaiso Sudhakar Garlapati, MD Michael Mirochna, MD 219-462-2106

Valparaiso Family Health Center 808 Lincolnway, Valparaiso Faleh Atassi, MD 219-462-4446

Wanatah Primary Care 306 South Ohio Street, Wanatah Geraldine Feria, MD 219-733-2755

Westchester Medical Group 650 Dickinson Road (150 E), Chesterton Omer Ansari, MD Patrick Fleming, MD Heather Hazel, MD Annabel Yuen, DO 219-926-2133HEALTH.

40 DEDICATED PHySICIANS. ONE FOCUS: yOUR HEALTH.

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2 | GET HEALTHY | nwi.com/gethealthy

8what’s new

New hygiene standards, weight loss medication and medical IDs

10survivor spotlight

One woman’s struggle to get the rest she needs

12on your mind

How to prepare your mind for

retirement

14body shop

Yoga can be a great way

to increase men’s balance and stability

28food & fitness

Men exercise their creativity in

the kitchen

30senior scope

Caring for men with chronic

conditions can present unique

challenges

32ask the expert

Dr. Michael Microchna on how to keep sports injuries from getting you down

4 letter from the editor | 6 health care advisory council


what’s newCompiled by Times Staff

HEALTHY PRODUCTSHILL-ROM LAUNCHES NEW HOSPITAL HAND HYGIENE MONITORING SOLUTIONHospital-acquired infections can be deadly—and many times preventable. Nearly every major public health organization agrees that ineffective “hand-hygiene” (hand washing or using disinfecting sprays, wipes or gels) is one of the most significant contributors to the problem. Hill-Rom has developed a new system to help hospitals monitor hand-hygiene rates: the Hill-Rom® Hand Hygiene Compliance Solution. The new offering, which is now available to hospitals nationwide, provides real-time monitoring and staff reminders, simplifies reporting, and can use the same hardware and devices as other Hill-Rom real-time locating solutions.

For more information about the Hill-Rom Hand Hygiene Compliance System, please visit hill-rom.com/hand-hygiene

HOPE PAIGE DESIGNS OFFERS MEN FORM AND FUNCTIONHope Paige Designs, a company that specializes in fashionable and functional medical alert jewelry, carries a variety of styles for men, women, and children with bracelets, necklaces, watches, and other medical alert jewelry perfect for Dad.

Hope Paige’s men’s medical alert jewelry comes in several different styles, including stainless steel, gold plated, mesh, titanium, and more. Hope Paige also offers watches, rubber Medibands, and necklaces such as dog tags if Dad prefers something other than a bracelet.

TABLETS FOR CHRONIC WEIGHT MANAGEMENT IN ADULTS AVAILABLE IN U.S. PHARMACIESBELVIQ is approved to be used along with a reduced-calorie diet and increased physical activity for chronic weight management in adults who have a body mass index (BMI) of 30 kg/m2 or greater (obese), or BMI of 27 kg/m2 or greater (overweight) with at least one weight-related medical condition such as high blood pressure, high cholesterol, or type 2 diabetes.

“BELVIQ is a new treatment option for the medical management of patients who are obese and who have not been able to sustain long-term weight loss by altering their diets or increasing exercise alone,” says Lonnel Coats, President and Chief Executive Officer, Eisai Inc.

Local Health NewsCPR AND AED COURSE OFFEREDIU Health LaPorte Hospital is offering a first aid/CPR and AED course.

The class will meet from 8 a.m. to 3 p.m. Aug. 10 at 1100 Lincolnway.The course is for anyone who requires a certification card for these

skills, such as teachers, coaches, scout leaders, community members with children or loved ones at risk for injury or heart attack.

The cost is $65. For more information or to register, call 219.326.2322.

HOSPICE SEEKING VOLUNTEERSAseraCare Hospice is looking for energetic, compassionate adults who want to contribute to the quality of life for people facing a serious illness.

Patient-centered opportunities exist to provide companionship and socialization for those living at home or in facilities. Activities may include games, reading, crafts, gardening, music or simply quiet company.

Volunteers with specialized certifications in pet therapy, hair care and massage therapy are especially welcome. Scheduling and time commitment are flexible and based on volunteers’ availability.

For more information, contact Alena Saxon, volunteer coordinator, at 219.462.6398 or by email at [email protected].

‘EVENING OF BEAUTY’ IS JUNE 26An “Evening of Beauty” will be held at 6 p.m. June 26 at Franciscan Omni Health & Fitness in Chesterton, 810 Michael Drive.

Dr. Chad Glazer, an ear, nose and throat and facial plastic surgeon, will discuss techniques for helping participants look their best, including skin care, fillers and surgical options.

Free skin care consultations will be provided by Obagi Medical, which also will offer a 25 percent discount on items purchased at the event hosted by Franciscan Alliance’s Franciscan Physician Network.

Refreshments will be available at 5:30 p.m. Space is limited; registration is required. Call 800.931.3322.

KIDFIT CAMP TO FOCUS ON HEALTH, NUTRITIONParents concerned about their child’s health, nutrition or weight can register their child for Ingalls KidFit Camp. The camp will last from 4:30 to 6:30 p.m. on Mondays through Aug. 12 at the Ingalls Family Care Center, 19550 Governors Highway.

The cost is $250, and registration can be made by calling 708.915.8850. A physician referral is required.

The program combines the efforts of a fitness expert, dietitian and psychologist. It is designed to help 8- to 13-year-old children and their parents establish safe, healthy nutrition and lifestyle habits. Kids and parents will learn about healthy portion sizes, fats, sugars, calories and other terms to help them understand food labels.

PR NEWSWIRE

HOPE PAIGE DESIGNS

survivor spotlight

Thelma Dade knew something wasn’t right.

The Dalton resident had trouble sleeping and had little energy during the day.

“I only slept about four hours at night, then sometimes during the day I’d have to take a nap because I couldn’t sleep,” she says. “I would sleep an hour, get up and do something, and then go back down for a nap. I was always tired.”

At 69, Dade says she had accepted that way of life as her life.

“It was just normal for me,” she says.After visiting her physician when she became

ill, Dade found out about a sleep clinic not far from her home that might shed light on what was keeping her awake at night.

It was at the Advocate South Suburban Hospital Sleep Center that doctors discovered Dade was suffering from much more than just a sleeping issue. Doctors diagnosed her with sleep apnea, a common disorder where a person has one or more pauses in breathing or shallow breaths while sleeping.

Not only can sleep apnea lead to excessive daytime sleepiness, it can cause other, more serious, health effects, says Dr. Robert Aronson, Dade’s physician and a pulmonary and sleep specialist at Advocate South Suburban Hospital.

“Sleep apnea is linked to heart attacks, stroke and death,” he says. “The likeliness to having these is linked to how severe the sleep apnea is.”

In Dade’s case, her sleep apnea was caught early enough before anything severe occurred, she says, but at times, it had a debilitating effect on her life.

“I had stopped doing housework even because I had no energy—things that were natural for some people, but weren’t natural for me,” Dade says. “Daily activities were more difficult. I never had the energy to do anything.”

Even after her diagnosis, Dade says she was wary of the treatment. Doctors commonly prescribe those diagnosed with sleep apnea a CPAP machine, which is short for continuous positive airway pressure. It’s a treatment that uses mild air pressure to keep a person’s airway open.

“I went in with the idea that I wasn’t going to like it, but the first night I put it on, it was like it saved my life,” Dade says.

Since beginning to use the CPAP in April, Dade says her sleep has increased from four to at least seven hours a night, and it’s without interruption.

“I don’t take a nap during the day anymore—I don’t have to,” she says.

Her overall health has improved as well, she says.

She consistently would get the flu every few months, and she would experience discomfort in her nose from dryness. Dade also feels more energetic—something she says is necessary as a foster care parent.

“I was just looking to get a good night’s rest, but now it’s more than that,” she says. “The nurse who was on duty at the sleep clinic the last time I was there, I told her I have had the best sleep ever.” —Christine Bryant

Sleep woes


on your mind

Live with intentionKEYS TO RETIREMENT

RECOMMENDED RESOURCES FOR RETIREMENT“Transitions: Making Sense of Life’s Changes” and “The Way of Transition,” by William Bridges

“Seasons of Change: Using Nature’s Wisdom to Grow Through Life’s Inevitable Ups and Downs,” by Carol McClelland

“When Things Fall Apart” and “Comfortable with Uncertainty,” by Pema Chodron

As someone with a busy schedule, suddenly

Abeing out of work was too drastic of a change Afor David Henke.A The health care professional didn’t lose his job—he chose to retire, something manyAlook forward to accomplishing. For Henke, Ahowever, it was a decision he soon regretted.A “I should have had some hobby lined up, a class to take or plugged myself into a volunteermode,” he says. “I feel busy all the time and am so used to a busy and hectic schedule, thedrop off came too fast.”

Despite being an elected official in Elkhart and a landlord, Henke needed more tooccupy his time.

He took a position as executive director of Whispering Pines Health Care Center in Valparaiso, and consults for facilities that have financial or regulatory concerns.

“I enjoy work and helping others,” he says. “Maybe I am not cut out for slowing down. At 55 years old, I am lookingforward to change, but I’m not sure whatform change will have.”

Henke’s attempt at retirement is common, says Cindy Thelen, apsychotherapist who has an office inOak Brook, Ill. Many approaching a life-

changing event havesecond thoughts.

“Any transition, even one that welabel as positive,involves leaving that which you’ve known,and journeying into unchartered territory,” Thelen says. “That in-between place isso uncomfortable.

and you’re not where you’re going yet. You’re not where you were aemely uncomfortable void.”You’re in limbo-land, a suprel anxious, afraid and even terrified of Thelen says normal to feelcing it feel many of the same emotions of retiring, and those experiencger and numbness.loss or grief—confusion, angd many, many more, are common and “All of these emotions, andto grieve the loss of what was, before natural,” she says. “We have

w.”we can embrace what is newepare emotionally for a life-changing So how does someone preany type of change can be difficult?event like retirement when aability and routine,” Thelen says. “I “We generally like predictaring for retirement to think about would invite someone prepathem, and then make a specific plan to what feels most difficult for t

address that.”if someone For example, Thelen says i

ot havingcan’t stand the thought of noeach day, have something on her schedule e

her develop a strategy.nteer work, “They could look up volund every day, they could walk with a friends,” she says. they could sign up for a classl.”“The idea is to be intentionaltant for Thelen says it’s also importment to be someone approaching retiremnowledge open to his feelings and acknking with them. This could include talka journal orfriends or family, writing in a

expressing through art.hat’s inside so “All are ways to express whnside, build that those feelings don’t sit inin unhealthy up and eventually come out

ways,” she says.prioritizing various realms of your life, Thelen also recommends pds, health, recreation, spiritual/personal whether it’s family and friendney. Decide which of those areas you growth, volunteerism or montirement.want to improve upon in retreation category a 3, what makes it “If you rated your fun/recrit to be in 12 months? How will you a 3? Where would you like in the way?” she says. “Look at each of get there? What might get inioritize. Take baby steps to live more these categories and then pri

intentionally.” ryant—Christine Br


TONY V. MARTIN, THE TIMES

Asana Yoga Centervarious days and times

161 W Lincolnway Valparaiso

219.309.7860 asanacenter.com

Hammond Branch YMCA

8:15-9:15am Sat 7322 Southeastern Ave

Hammond219.845.1507

hammondareaymca.org

Fitness Pointe9950 Calumet Avenue

Munster219.924.5348

Franciscan Omni Health & Fitness

221 US 41Schererville

219.865.6969

810 Michael DrChesterton

219.983.9832

Portage Township YMCA

7-8pm Mon & Wed3100 Willowcreek Rd

Portage219.762.9622

ymcaofportage.org

Yoga on 45thvarious days and times2008 45th St, Highland

219.218.2378 yogaon45th.com

When it comes to yoga, there seem to be many misconceptions. Only women practice yoga. You have to be flexible to do yoga. It’s too hard.

James O’Connor, owner of James O’Connor Martial Arts and Fitness, hopes to dispel these misbeliefs. While he does agree that there are not enough men in the yoga classes offered at his martial arts and fitness center, yoga is an excellent exercise for men, especially male martial artists.

A black belt in Tae Kwon Do and Brazilian Jiu Jitsu, O’Connor began practicing yoga to better prepare his body for Jiu Jitsu, which requires a lot of balance in all of your limbs.

“For me it was great for that,” he explains. “Then what I discovered after doing it for a short while, going online and looking up different poses, was the crazy strength it took to do some of it. It was really exciting.”

Which leads to the second misconception men

often have: You need to be flexible to practice yoga. “There’s a stigma about yoga that you have to be super flexible or maybe even really strong if you look at the difficult positions,” O’Connor says.

Some think they cannot do yoga because they do not have the ability. “But it’s totally backwards thinking,” O’Connor adds, “You get that ability by doing it.”

Yoga can help build strength much like gymnastics does because the practice requires all body weight. “You don’t really have to go to the gym to get super strong,” he says. “Yoga seems like the perfect sport for everybody.”

The third common misconception among men: Yoga is too hard. While some people may be intimidated by the more dif-ficult positions, yoga is only as hard as you make it and you can work up to the

more challenging positions.When he started doing yoga, O’Connor noticed

that other men doing yoga were toned and strong, which really challenged him to step it up a notch. “Once I got a pose down, I maybe try to do it on one hand,” he says.

Not sure what to expect for your first class? For first-timers, O’Connor recommends having no expectations and not being hard on yourself when you can’t complete a pose. “I just laugh at myself if I tip over,” he admits.

While he says the atmosphere is fun and easygoing, the yoga class is challenging. “The way I teach it it’s a great workout, so you can expect to breathe heavy,” he explains. “You

almost think you’re getting cardio at some points.”

Interested in trying a class? Fitness yoga classes are held at O’Connor’s facility on Saturdays at 8:30 a.m. —Ashley Boyer

Yoga for men

YOGA IN THE REGION

Increasing Flexibility, Building Strength

the body shop FOR YOUR INFORMATIONJames O’Connor Martial Arts and Fitness534 Broadway, Chesterton219.926.5534 team-oconnor.com

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food & fi tness

Before he broke his foot several weeks ago falling from a stone wall

to a stone floor in Mexico (but that is a different story,

albeit an interesting sounding one), Kurt Oldenbrook often

cooked dinner for his wife, Karen Jensen at their home in Miller

Beach, four or five nights a week. And cooking for Oldenbrook didn’t

mean just throwing burgers on the grill.Committed to using organic whenever

possible and wary of any food stuff which might contain Genetically Modified Organisms (GMO), such as wheat, corn, other milled grains as well as fruit and vegetables, which have had specific changes introduced into their DNA by genetic engineering procedures.

That means when Oldenbrook is cook-ing one of his all time favorites—sautéed chicken livers—instead of using flour to dredge the livers in before frying, he uses spelt, an ancient grain that was long used before wheat hybrids and so is said to be healthier, with a higher nutrient content.

In a report presented by Rui Hai Liu, M.D., Ph.D., and his colleagues

at Cornell University at the American Institute for Cancer Research (AICR) International

Conference on Food,

Nutrition and Cancer, their research indicated that whole grains like spelt, contain many valuable phytonutrients. Because it is related to wheat, spelt can be used as a substitute with the added benefit that it also doesn’t appear to cause sensitivities in many of those who have a wheat intolerance.

Oldenbrook became interested in cooking after leaving his Schnectady, New York home and moving to this area. Growing up in an Italian neighborhood, he missed the meals his friends’ mothers used to make and couldn’t find compa-rable substitutes at local restaurants. This need for good Italian metamorphosized into often creating and cooking, expand-ing his repertoire into Asian and Mexican foods as well.

As for the health aspect of cookery, both Oldenbrook and Jensen often step out of the mainstream when it comes to taking a different approach to healthful living. Jensen, a certified practitioner of The Feldenkrais Method and The Anat Baniel Method for improving function and pain-free movement for infants, children and adults, the couple recently bought a heavy duty juicer, one powerful enough the turn kale, a super healthy green, into juice.

While Oldenbrook looks to Whole Foods and co-ops to buy organic ingre-

dients and grow their own, David Hamilla of Chesterton takes it one step further, often heading into the woods to search for ingredients for healthy eating. Hamilla, a certified geologist, is also self-trained as a botanist and has worked as a chef in

gourmet restaurants. The combination of botany, sustainability and healthy led Hamilla to learn more and more about wildcrafting, the term used for finding edibles in woods and fields. He has rewritten a lengthy compendium of edible plants and compiled or created recipes using these ingredients.

Hamilla also dries and freezes his finds so that they can be used during winter months or, because he’s found so many ingredients, the following year.

“We’ve gotten away from eating so much that is good for us,” says Hamilla. “I don’t think people realize what’s out there and that what we gather is so much healthier than much of the produce available in the grocery store.”

For example, instead of nuking dandelions and chickweed—two plants commonly found in lawns and condemned to death by Round-Up— Hamilla lists why we should be eating them instead.

Dandelions, it turns out, help detoxify the liver and kidneys as do two other wild plants—milk thistle and burdock root—and require little preparation. Just steep the stems, flowers and leaves in hot water for tea.

Dining on foraged edibles doesn’t necessary mean eating unappetizing grass and leaves. Hamilla takes epicurean recipes and using these skills he learned as both a chef and botanist, he creates gourmet cuisine. He also presents classes on foraging and cooking.

“Once people realize how easy, con-venient and good it is for you and how good it tastes,” he says, “they really enjoy it.” —Jane Ammeson

THERE’S MORE TO IT THAN JUST GRILLINGMen who cook

senior scope

Caring for a man with a chronicillness is a challenging feat for health care professionals.

Not only is each patient unique in his needs, caring for someone with a long-term

illness requires a sense of dedication and structure for both the patient and caregiver.

Add in the thought that men and women cope with similar diseases differently, and the challenges that face healthcare professionals at rehab centers or nursing homes add up.

Molly Clark, a registered nurse with BrightStar Care of Lake County, Ind., says caring for men with long-term illnesses can be particularly challenging.

“Medical management of a chronic illness requires that the patient adhere to guidelines, such as taking medications as ordered, and being aware of warning signs and symptoms,” she says. “My experience has been that men may have a tendency to be in denial of their condition, or simply not feel a need to take their illness seriously.”

Education by nurses is essential for the safety of the patient in this type of situation, she says.

A feeling of loss of independence and purpose, which increases with

aging, also plays a role in challenges healthcare professionals must overcome, Clark says.

David Henke, executive director of Whispering Pines Health Care Center in Valparaiso, says male residents tend to hide the fear of what they no longer control and sometimes feel some pain is part of the punishment of life.

One patient he worked with, a quadriplegicfrom an automobile accident, will at times open up—but like many of his male patients, covers his real feelings and fears, Henke says.

“It’s interesting that the gentlemen I work with want to talk of guy things, as though their current condition is not to be directly discussed,” he says.

The females in his care are generally different, he says.

“They share feelings and state what they miss—usually without being asked,” Henke says. “They want what they want and are more easilysatisfied with what we have to offer.”

Clark says when patients emotionally shut down, it can have a detrimental effect on their health.

“Emotional support from nurses is crucialto encourage them to stay engaged

in life in whatever way is appropriate to their condition,”

she says.As he watches the men in

his care cheer on their favorite

teams, while avoiding current situations or things close around them, Henke says he wonders how he would react if put in a similar situation.

“I know I would be concerned that people would forget me from my best days, and would wonder what life would be like if I had my health,” he says. “How things would be different and what would I do to have a second chance. It’s sad that in the times we need to talk most, we are afraid to do so—either to protect ourimage, not to show fear, or simply don’t know how to engage our own story.”

Caregivers have an opportunity to step closer to those with the greatest need physically and emotionally, he says.

“We can listen and offer an ear even though we likely don’t have an answer,” he says.—Christine Bryant

PRESENTS SPECIAL CHALLENGESCAREChronic

TONY V. MARTIN, THE TIMES David Henke, executive director of Whispering Pines Health Care Center in Valparaiso, says male residents tend to hide the fear of what they no longer control and sometimes feel some pain is part of the punishment of life.


ARAN

KES

SLER

Q: What are some of the most

common sports injuries among younger

and older athletes? Kids are specializing at younger and

younger ages rather than being three- or four-sport athletes. With all the travel teams, they’re encouraged by their sport to pick one and go with that. They tend to have some overuse injuries—whether it’s from pitching a curveball or spiking in volleyball—and those in tennis have problems in the shoulder. Of course, we treat a lot of sprained ankles and things like that too. In sports, we see plenty of concussions not just in football, but in

basketball, baseball, volleyball and soccer.In adults, you see a lot of

arthritis, especially as people get older, a fair amount of knee and

shoulder pain, and sometimes pain in the rotator cuff, impingement in the shoulder

and hip pain too. We’ll see those injuries in adults, both athletes and non-athletes.

Q: How can athletes prevent these injuries?

• Warming up• Working into a good routine and not starting at 110%

• Avoiding overuse and not straining• Cross-training• Trying to do multiple sports as a kid, not just sticking with one sport all the time

• Running on softer surfaces like asphalt can be helpful for runners

Q: What home remedies do you recommend for minor injuries?

• Rest, trying to take it easy• Ice 20 minutes on, 20 minutes off and

try to get three cycles of that• Compression, such as an ACE wrap, can

help reduce swelling• Elevation can help with the swelling as

wellWhen you start talking about medications,

I think for kids sometimes it’s reasonable to try a little bit of Motrin. If you start taking a lot of Motrin, Advil or Tylenol, it’s something worth going to the doctor for.

Q: How does an athlete know when to seek medical attention? If after a few days—maybe even two weeks tops—of

trying to minimize the activity you were doing that was causing the pain and it’s still occurring, I think it’s worth being evaluated.

With a joint if there’s a pop or snap or large amounts of swelling right after an acute injury, that’s something you’d probably rather have seen earlier than waiting two weeks to see if it goes away. If there’s difficulty with walking or activities of daily life—like showering, putting your clothes on, driving—when the injury is affecting your normal daily activities, it’s worth being seen as well.

Q: After an injury, when can an athlete return to physical activity? Once people are pain free, then you start talking about trying to work back into whatever activity it was they were doing. If the pain comes back, then it’s worth being evaluated by your doctor, sports medicine doctor, or orthopedic doctor. —Ashley Boyer

FOR YOUR INFORMATIONMichael Mirochna, MDLake Porter Primary Care336 E US Hwy 30Valparaiso, Ind.219.464.7430.

DR. MICHAEL MICROCHNA

Sports Medicine specialist

A growing fi eld in health care, sports medicine covers the prevention and treatment of injuries caused while exercising

or playing a sport. A graduate of the Chicago Medical School, Dr. Michael Mirochna offers advice on injury prevention, home

remedies, when to seek medical attention and when and how to return to the gym, the fi eld or the court.

ask the expert

July/August 2013

16 FOCus ON MeNMen’s health issues are more prevalent today than they have ever been, but fortunately, treatments have also advanced to increase the quality of life for men.

22 Rest aND ReCHaRgeDo you get a good night’s sleep? Sleep is one of the body’s most important functions, and many Americans cut back on sleep at the expense of their daily well-being.


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Within the older generations of men in my family, their status of health or well-being is rarely discussed.

We might worry privately about my uncle, who experiences shortness of breath a little too often. and we might take some extra care with my grandpa, who was exhibiting some early signs of dementia. Or my cousin, who seems to be sick every two weeks or more. But we wouldn’t ever discuss it with them directly. It was simply not done.

Perhaps this is a generational preference—to never admit weakness or stoop to seeing a doctor. Because that would mean something is wrong. and even admitting something is wrong would be akin to defeat.

But more and more, I realize that it’s very important to discuss health issues with the men in your life that you care about.

Not long ago, our family was blindsided by the news that my uncle had testicular cancer.

My uncle is the last person I would guess to have any kind of serious ailment. He has always been incredibly fit and active. He runs

the 500 Festival Mini-Marathon annually. He kayaks at 6:30 every morning while at his lake house. He swims, plays basketball, and no one in our family has ever beaten him at tennis.

But his father also had testicular cancer, and though he lived to the age of 83, it did take a toll on his life.

all this just goes to show that you should never take your good health for granted. even if everything seems normal, a routine checkup or round of tests recommended by your doctor can reveal things you never knew were there.

Learn more about the health benefits of testing for men in this issue, as well as some great tips for keeping your body in its best shape through varied exercises and tools.

sleep disorders are very common as well, not only in men but in women and children of all ages. We have new information on these sleep disorders, and how to tell if you may have one.

Let’s all be more aware of the health that we take for granted.

until next time,

letter from the editor

Interim Publisher — Lisa DaughertyAssociate Publisher/Editor — Pat COLaNDer

Managing Editor — KathLeeN DOrseyDesign Director — BeN CuNNiNghaM

Designer — aPriL BurFOrD, sara harvey

Contributing EditorsJaNe aMMesON, LesLy BaiLey, ashLey BOyer,

ChristiNe BryaNt, trish MaLey, tara MCeLMurry, JeNNiFer PaLLay, PhiLiP POteMPa, Carrie rODOviCh,

eLOise vaLaDez, sharON Biggs WaLLer

NICHE PubLICATIoN SALESAccount Executives

MiKe CaNe, aNDrea WaLCzaK

operations ManagereriC hOrON

Advertising ManagersDeB aNseLM, Craig ChisM,

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from Get Healthy magazine.

Get Healthy magazine is published six times each year by Lee enterprises, the times of Northwest indiana, Niche Division, 601 W 45th ave, Munster, iN 46321.

volume 8 | issue 4

CheCk out nwi.Com/gethealthy, where you’ll find:Our comprehensive calendar of Well-Being Events • Fresh new articles and information every day

Health advice from local and national experts • The place to sign up for our weekly email newsletter to receive advice and ideas on nutrition, fitness, mental health and health care

kathleen dorseymanaging editor

Men’S HeAltH: not A tAboo SubJect


Harsh, Dalal,MD, FACG Navin Kumar, MD

• Colon Cancer Screening• Colon Polypectomy• Upper Endoscopy

• Esophageal Dilation• ERCP• Small Capsule Endoscopy

The specialist at Digestive Disease Centers bring their expertise and experience to patients throughout Northwest Indiana.

With offices in Merrillville, Munster, Winfield, and Valparaiso, we are able to schedule patient appointments very quickly to assess your symptoms, recommended a testing/treatment plan, or to simply provide digestive wellness screenings and check-ups.

Dr. Harsh Dalal and Dr. Navin Kumar are dedicated to providing the highest quality of compassionate care, placing emphasis on their patients’ comfort, privacy and health concerns at all times.

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“Why Should I Get Screened?”

“It do esn’t run in my family.”

FACT: Most colorectal cancers occur in people with no family history.

“I don’t have symptoms.” FACT: Colorectal cancer doesn’t always cause symptoms, especially early on.

Colorectal Cancer Screening Saves Lives

Colorectal cancer is the 2nd leading cancer killer in the U.S.

But it can be prevented. Screening helps find precancerous

polyps so they can be removed before they turn into cancer.

Screening can also find colorectal cancer early, when treatment

is most effective.

If you’re 50 or older—don’t wait. Talk to your doctor and get screened.

www.cdc.gov/screenforlife1-800-CDC-INFO (1-800-232-4636)

U.S. Department of HealtH anD HUman ServiceS

Centers for Disease Control and Prevention

“But that test...” FACT: There are several kinds of screening tests for colorectal cancer. LOOK FOR EXCITING

ADDITIONS SUMMER 2013Munster office location moving to Highland, IN Soon Digestive Disease Centers will welcome Dr. Rahul Julka. Board Certified in Internal Medicine and Gastroenterology. He will compliment the compassion and expertise of Dr. Dalal and Dr. Kumar.

Colorectal Cancer Screening Saves Lives Colorectal cancer is the 2nd leading cancer killer in the U.S. But it can be prevented. Screening helps find precancerous polyps so they can be removed before they turn into cancer. Screening can also find colorectal cancer early, when treatment is most effective. If you’re 50 or older—don’t wait. Talk to your doctor and get screened.

Comprehensive Health CareDigestive Disease Centers specialize in comprehensive care of all gastrointestinal and liver diseases with an array of testing and treatment services, including:

“Why Should I Get Screened?”

“It do esn’t run in my family.”

FACT: Most colorectal cancers occur in people with no family history.

“I don’t have symptoms.” FACT: Colorectal cancer doesn’t always cause symptoms, especially early on.

Colorectal Cancer Screening Saves Lives

Colorectal cancer is the 2nd leading cancer killer in the U.S.

But it can be prevented. Screening helps find precancerous

polyps so they can be removed before they turn into cancer.

Screening can also find colorectal cancer early, when treatment

is most effective.

If you’re 50 or older—don’t wait. Talk to your doctor and get screened.

www.cdc.gov/screenforlife1-800-CDC-INFO (1-800-232-4636)

U.S. Department of HealtH anD HUman ServiceS

Centers for Disease Control and Prevention

“But that test...” FACT: There are several kinds of screening tests for colorectal cancer.

www.cdc.gov/screenforlife • 1-800-CDC-INFO (1-800-232-4636)U.S. Department of Health and Human Services Centers for Disease Control and Prevention


still raCing toward a Cure advances and new treatments for early detection offer hope for cancer sufferers

Angelina Jolie recently went public with her dramatic story of a preventive mastectomy and her aunt Debbie Martin died of breast cancer a couple of weeks later. (Jolie’s mother Marcheline Bertrand also died of ovarian cancer in 2007 at age 56.) The BRCA1 gene runs in the family and Jolie, who is 37, reported in her announcement, “My doctors

estimated that I had an 87 percent risk of breast cancer and a 50 percent risk of ovarian cancer, although the risk is different in the case of each woman. Once I knew that this was my reality, I decided to be proactive and to minimize the risk as much as I could. I made a decision to have a preventive double mastectomy.”

You can’t help but admire Angelina Jolie’s courage. But also the achievements of the doctors, researchers and scientists who have come so far in treating a dreaded disease that is no longer a death sentence. How many roads have we walked down even in my lifetime? The genome project that made her diagnosis, prognosis possible. I had the nodes removed under my left arm 12 years ago—I’m blessed, they were clear—that surgery isn’t done anymore. But then I thought about Marvella Bayh, the late wife of legendary Senator Birch Bayh and the mother of former Indiana governor and senator Evan Bayh. Marvella Bayh’s breast cancer was first diagnosed in 1971, and she had a mastectomy on one side.

About that time, the American Cancer Society realized the value of a celebrity spokesperson and asked Marvella Bayh if she would come and work for them. Something no woman had ever done before. She loved her work for the ACS. “And now she was the one and I felt so happy for her,” Birch Bayh explained. After 7 ½ years the cancer returned, this time her doctor told Marvella Bayh that she had a year to live.

“While it was not to be that she would survive this, she [Marvella] readily acknowledged the importance of family and friendships in getting through it,” as Mary Lynn Kotz, Marvella Bayh’s coauthor on her autobiography “Marvella: A Personal Journey” would explain to me many years later. She was not only fearless in being the first woman to take her illness public, she never quit thanking the people she was helping, for their support during that time when she spoke out.

Marvella Bayh showed the path to many others including Angelina Jolie why speaking out and raising funds to fight cancer is everyone’s responsibility. Marvella Bayh’s commitment lives on through her family and the hundreds of millions of dollars that have been raised, especially for the Indiana University Medical School’s scholarship fund for research.

The cure is elusive as ever, but as we all know, it’s still out there.

Pat ColanderassoCiate Publisher and editorDelicious

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what’s newCompiled by Times Staff

HEALTHY PRODUCTShill-rom launChes new hosPital hand hygiene monitoring solutionHospital-acquired infections can be deadly—and many times preventable. Nearly every major public health organization agrees that ineffective “hand-hygiene” (hand washing or using disinfecting sprays, wipes or gels) is one of the most significant contributors to the problem. Hill-Rom has developed a new system to help hospitals monitor hand-hygiene rates: the Hill-Rom® Hand Hygiene Compliance Solution. The new offering, which is now available to hospitals nationwide, provides real-time monitoring and staff reminders, simplifies reporting, and can use the same hardware and devices as other Hill-Rom real-time locating solutions.

For more information about the Hill-Rom Hand Hygiene Compliance System, please visit hill-rom.com/hand-hygiene

hoPe Paige designs offers men form and funCtionHope Paige Designs, a company that specializes in fashionable and functional medical alert jewelry, carries a variety of styles for men, women and children with bracelets, necklaces, watches and other medical alert jewelry perfect for Dad.

Hope Paige’s men’s medical alert jewelry comes in several different styles, including stainless steel, gold plated, mesh, titanium and more. Hope Paige also offers watches, rubber Medibands and necklaces such as dog tags if Dad prefers something other than a bracelet.

tablets for ChroniC weight management in adults aVailable in u.s. PharmaCiesBELVIQ is approved to be used along with a reduced-calorie diet and increased physical activity for chronic weight management in adults who have a body mass index (BMI) of 30 kg/m2 or greater (obese), or BMI of 27 kg/m2 or greater (overweight) with at least one weight-related medical condition such as high blood pressure, high cholesterol or type 2 diabetes.

“BELVIQ is a new treatment option for the medical management of patients who are obese and who have not been able to sustain long-term weight loss by altering their diets or increasing exercise alone,” says Lonnel Coats, President and Chief Executive Officer, Eisai Inc.

Local Health NewsCPR AND AED COURSE OFFEREDIU Health LaPorte Hospital is offering a first aid/CPR and AED course.

The class will meet from 8 a.m. to 3 p.m. Aug. 10 at 1100 Lincolnway.The course is for anyone who requires a certification card for these

skills, such as teachers, coaches, scout leaders, community members with children or loved ones at risk for injury or heart attack.

The cost is $65. For more information or to register, call 219.326.2322.

HOSPiCE SEEkiNg vOlUNtEERSAseraCare Hospice is looking for energetic, compassionate adults who want to contribute to the quality of life for people facing a serious illness.

Patient-centered opportunities exist to provide companionship and socialization for those living at home or in facilities. Activities may include games, reading, crafts, gardening, music or simply quiet company.

Volunteers with specialized certifications in pet therapy, hair care and massage therapy are especially welcome. Scheduling and time commitment are flexible and based on volunteers’ availability.

For more information, contact Alena Saxon, volunteer coordinator, at 219.462.6398 or by email at [email protected].

‘EvENiNg OF BEAUty’ iS JUNE 26An “Evening of Beauty” will be held at 6 p.m. June 26 at Franciscan Omni Health & Fitness in Chesterton, 810 Michael Drive.

Dr. Chad Glazer, an ear, nose and throat and facial plastic surgeon, will discuss techniques for helping participants look their best, including skin care, fillers and surgical options.

Free skin care consultations will be provided by Obagi Medical, which also will offer a 25 percent discount on items purchased at the event hosted by Franciscan Alliance’s Franciscan Physician Network.

Refreshments will be available at 5:30 p.m. Space is limited; registration is required. Call 800.931.3322.

kiDFit CAmP tO FOCUS ON HEAltH, NUtRitiONParents concerned about their child’s health, nutrition or weight can register their child for Ingalls KidFit Camp. The camp will last from 4:30 to 6:30 p.m. on Mondays through Aug. 12 at the Ingalls Family Care Center, 19550 Governors Highway.

The cost is $250, and registration can be made by calling 708.915.8850. A physician referral is required.

The program combines the efforts of a fitness expert, dietitian and psychologist. It is designed to help 8- to 13-year-old children and their parents establish safe, healthy nutrition and lifestyle habits. Kids and parents will learn about healthy portion sizes, fats, sugars, calories and other terms to help them understand food labels.

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Louis Gluek, III, MD • General Orthopaedic Care Including Foot, Ankle, Sports and Arthroscopic Surgery • Advanced Technical Training in Mini-Incision Hip and Knee Replacement Surgery

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survivor spotlight

Thelma Dade knew something wasn’t right.

The Dalton resident had trouble sleeping and had little energy during the day.

“I only slept about four hours at night, then sometimes during the day I’d have to take a nap because I couldn’t sleep,” she says. “I would sleep an hour, get up and do something, and then go back down for a nap. I was always tired.”

At 69, Dade says she had accepted that way of life as her life.

“It was just normal for me,” she says.After visiting her physician when she became

ill, Dade found out about a sleep clinic not far from her home that might shed light on what was keeping her awake at night.

It was at the Advocate South Suburban Hospital Sleep Center that doctors discovered Dade was suffering from much more than just a sleeping issue. Doctors diagnosed her with sleep apnea, a common disorder where a person has one or more pauses in breathing or shallow breaths while sleeping.

Not only can sleep apnea lead to excessive daytime sleepiness, it can cause other, more serious, health effects, says Dr. Robert Aronson, Dade’s physician and a pulmonary and sleep specialist at Advocate South Suburban Hospital.

“Sleep apnea is linked to heart attacks, stroke and death,” he says. “The likeliness to having these is linked to how severe the sleep apnea is.”

In Dade’s case, her sleep apnea was caught early enough before anything severe occurred, she says, but at times, it had a debilitating effect on her life.

“I had stopped doing housework even because I had no energy—things that were natural for some people, but weren’t natural for me,” Dade says. “Daily activities were more difficult. I never had the energy to do anything.”

Even after her diagnosis, Dade says she was wary of the treatment. Doctors commonly prescribe those diagnosed with sleep apnea a CPAP machine, which is short for continuous positive airway pressure. It’s a treatment that uses mild air pressure to keep a person’s airway open.

“I went in with the idea that I wasn’t going to like it, but the first night I put it on, it was like it saved my life,” Dade says.

Since beginning to use the CPAP in April, Dade says her sleep has increased from four to at least seven hours a night, and it’s without interruption.

“I don’t take a nap during the day anymore—I don’t have to,” she says.

Her overall health has improved as well, she says.

She consistently would get the flu every few months, and she would experience discomfort in her nose from dryness. Dade also feels more energetic—something she says is necessary as a foster care parent.

“I was just looking to get a good night’s rest, but now it’s more than that,” she says. “The nurse who was on duty at the sleep clinic the last time I was there, I told her I have had the best sleep ever.” —Christine Bryant

Sleep woes



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on your mind

Live with intentionkEyS tO REtiREmENt

Recommended ResouRces foR RetiRement“transitions: making Sense of life’s Changes” and “the Way of transition,” by William Bridges

“Seasons of Change: Using Nature’s Wisdom to grow through life’s inevitable Ups and Downs,” by Carol mcClelland

“When things Fall Apart” and “Comfortable with Uncertainty,” by Pema Chodron

As someone with a busy schedule, suddenly s someone with a busy schedule, suddenly

As someone with a busy schedule, suddenly

Abeing out of work was too drastic of a change being out of work was too drastic of a change Abeing out of work was too drastic of a change Afor David Henke.Afor David Henke.A The health care professional didn’t lose The health care professional didn’t lose his job—he chose to retire, something many his job—he chose to retire, something many Ahis job—he chose to retire, something many Alook forward to accomplishing. For Henke, look forward to accomplishing. For Henke, Alook forward to accomplishing. For Henke, Ahowever, it was a decision he soon regretted.however, it was a decision he soon regretted.Ahowever, it was a decision he soon regretted.A “I should have had some hobby lined up, a “I should have had some hobby lined up, a class to take or plugged myself into a volunteer class to take or plugged myself into a volunteer mode,” he says. “I feel busy all the time and mode,” he says. “I feel busy all the time and am so used to a busy and hectic schedule, the am so used to a busy and hectic schedule, the drop off came too fast.”

Despite being an elected official in Elkhart Despite being an elected official in Elkhart and a landlord, Henke needed more to and a landlord, Henke needed more to occupy his time.

He took a position as executive director He took a position as executive director of Whispering Pines Health Care Center of Whispering Pines Health Care Center in Valparaiso, and consults for facilities in Valparaiso, and consults for facilities that have financial or regulatory concerns.that have financial or regulatory concerns.

“I enjoy work and helping others,” he “I enjoy work and helping others,” he says. “Maybe I am not cut out for slowing says. “Maybe I am not cut out for slowing down. At 55 years old, I am looking down. At 55 years old, I am looking forward to change, but I’m not sure what forward to change, but I’m not sure what form change will have.”

Henke’s attempt at retirement is common, says Cindy Thelen, a psychotherapist who has an office in psychotherapist who has an office in Oak Brook, Ill. Many approaching a life-Oak Brook, Ill. Many approaching a life-

changing event have changing event have second thoughts.second thoughts.

“Any transition, “Any transition, even one that we even one that we label as positive, label as positive, involves leaving that involves leaving that which you’ve known, which you’ve known, and journeying and journeying into unchartered into unchartered territory,” Thelen territory,” Thelen says. “That in-between place is in-between place is so uncomfortable. so uncomfortable.

You’re not where you were and you’re not where you’re going yet. You’re not where you were and you’re not where you’re going yet. You’re in limbo-land, a supremely uncomfortable void.”You’re in limbo-land, a supremely uncomfortable void.”

Thelen says normal to feel anxious, afraid and even terrified of Thelen says normal to feel anxious, afraid and even terrified of retiring, and those experiencing it feel many of the same emotions of retiring, and those experiencing it feel many of the same emotions of loss or grief—confusion, anger and numbness.loss or grief—confusion, anger and numbness.

“All of these emotions, and many, many more, are common and “All of these emotions, and many, many more, are common and natural,” she says. “We have to grieve the loss of what was, before natural,” she says. “We have to grieve the loss of what was, before we can embrace what is new.”we can embrace what is new.”

So how does someone prepare emotionally for a life-changing So how does someone prepare emotionally for a life-changing event like retirement when any type of change can be difficult?event like retirement when any type of change can be difficult?

“We generally like predictability and routine,” Thelen says. “I “We generally like predictability and routine,” Thelen says. “I would invite someone preparing for retirement to think about would invite someone preparing for retirement to think about what feels most difficult for them, and then make a specific plan to what feels most difficult for them, and then make a specific plan to address that.”

For example, Thelen says if someone For example, Thelen says if someone can’t stand the thought of not having can’t stand the thought of not having something on her schedule each day, have something on her schedule each day, have her develop a strategy.

“They could look up volunteer work, “They could look up volunteer work, they could walk with a friend every day, they could walk with a friend every day, they could sign up for a class,” she says. they could sign up for a class,” she says. “The idea is to be intentional.”“The idea is to be intentional.”

Thelen says it’s also important for Thelen says it’s also important for someone approaching retirement to be someone approaching retirement to be open to his feelings and acknowledge open to his feelings and acknowledge them. This could include talking with them. This could include talking with friends or family, writing in a journal or friends or family, writing in a journal or expressing through art.

“All are ways to express what’s inside so “All are ways to express what’s inside so that those feelings don’t sit inside, build that those feelings don’t sit inside, build up and eventually come out in unhealthy up and eventually come out in unhealthy ways,” she says.

Thelen also recommends prioritizing various realms of your life, Thelen also recommends prioritizing various realms of your life, whether it’s family and friends, health, recreation, spiritual/personal whether it’s family and friends, health, recreation, spiritual/personal growth, volunteerism or money. Decide which of those areas you growth, volunteerism or money. Decide which of those areas you want to improve upon in retirement.want to improve upon in retirement.

“If you rated your fun/recreation category a 3, what makes it “If you rated your fun/recreation category a 3, what makes it a 3? Where would you like it to be in 12 months? How will you a 3? Where would you like it to be in 12 months? How will you get there? What might get in the way?” she says. “Look at each of get there? What might get in the way?” she says. “Look at each of these categories and then prioritize. Take baby steps to live more these categories and then prioritize. Take baby steps to live more intentionally.” —Christine Bryant—Christine Bryant


Affiliated with Community Hospital, recipient of HealthGrades® 2009/2010,2010/2011 & 2011/2012Women’s Health Excellence AwardTM

Seated: left to right-Don Henry, M.D., Tracy Collins, M.D.Standing: Anthony Gentile, M.D., Patricia Medina-McDevitt, M.D., Aruna Uppulurri, M.D.,

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Katrina Lee, M.D.9660 Wicker AvenueSt. John, IN (219) 226-2336

Patricia Medina-McDevitt, M.D.929 Ridge Rd., Suite 3Munster, IN (219) 836-0606

Anthony Gentile, M.D.1001 Main St., Suite 2 EastDyer, IN(219) 865-9160

Howard Marcus, M.D. &Kelly Oney, N.P.9124 Columbia Ave.Suite AMunster, IN (219) 440-7025

Tracy Collins, M.D. &Aruna Uppuluri, M.D.9100 Columbia Ave.Suite AMunster, IN (219) 836-5040

Don Henry, M.D.800 MacArthur Blvd.Suite 6Munster, IN (219) 836-5512

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Tony V. MarTin, The TiMes

Asana Yoga center various days and times

161 W Lincolnway Valparaiso

219.309.7860 asanacenter.com

Hammond Branch YmcA

8:15-9:15am Sat 7322 Southeastern Ave

Hammond 219.845.1507

hammondareaymca.org

fitness Pointe 9950 Calumet Avenue

Munster 219.924.5348

franciscan omni Health & fitness

221 US 41 Schererville

219.865.6969

810 Michael Dr Chesterton

219.983.9832

Portage township YmcA

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Portage 219.762.9622

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Yoga on 45th various days and times 2008 45th St, Highland

219.218.2378 yogaon45th.com

When it comes to yoga, there seem to be many misconceptions. Only women practice yoga. You have to be flexible to do yoga. It’s too hard.

James O’Connor, owner of James O’Connor Martial Arts and Fitness, hopes to dispel these misbeliefs. While he does agree that there are not enough men in the yoga classes offered at his martial arts and fitness center, yoga is an excellent exercise for men, especially male martial artists.

A black belt in Tae Kwon Do and Brazilian Jiu Jitsu, O’Connor began practicing yoga to better prepare his body for Jiu Jitsu, which requires a lot of balance in all of your limbs.

“For me it was great for that,” he explains. “Then what I discovered after doing it for a short while, going online and looking up different poses, was the crazy strength it took to do some of it. It was really exciting.”

Which leads to the second misconception men

often have: You need to be flexible to practice yoga. “There’s a stigma about yoga that you have to be super flexible or maybe even really strong if you look at the difficult positions,” O’Connor says.

Some think they cannot do yoga because they do not have the ability. “But it’s totally backwards thinking,” O’Connor adds, “You get that ability by doing it.”

Yoga can help build strength much like gymnastics does because the practice requires all body weight. “You don’t really have to go to the gym to get super strong,” he says. “Yoga seems like the perfect sport for everybody.”

The third common misconception among men: Yoga is too hard. While some people may be intimidated by the more dif-ficult positions, yoga is only as hard as you make it and you can work up to the

more challenging positions.When he started doing yoga, O’Connor noticed

that other men doing yoga were toned and strong, which really challenged him to step it up a notch. “Once I got a pose down, I maybe try to do it on one hand,” he says.

Not sure what to expect for your first class? For first-timers, O’Connor recommends having no expectations and not being hard on yourself when you can’t complete a pose. “I just laugh at myself if I tip over,” he admits.

While he says the atmosphere is fun and easygoing, the yoga class is challenging. “The way I teach it it’s a great workout, so you can expect to breathe heavy,” he explains. “You

almost think you’re getting cardio at some points.”

Interested in trying a class? Fitness yoga classes are held at O’Connor’s facility on Saturdays at 8:30 a.m. —Ashley Boyer

Yoga for men

YOga IN tHe RegION

Increasing Flexibility, Building Strength

the body shop For your inFormationJames o’Connor martial arts and Fitness534 Broadway, Chesterton219.926.5534 team-oconnor.com


Michael Sena’s Pro-FitMichael Sena’s Pro-FitEncouraging men to take control of their health

Shortly after the sun comes up on Northwest Indiana, Michael Sena opens the doors of his Pro-Fit training facility in Dyer…eager to start his day. On the

outside, he looks like a guy who has everything going for him—a great physique, an unsur-passed confidence and a healthy attitude. Yet, on the inside, he is a 52 year old man dealing with the aches and pains of many.

“As a former athlete, I’m as banged up as they come,” chuckles Sena. “I most certainly have empathy for other guys my age who are getting older and starting to feel life catch up with them.”

Yet, perhaps the difference between Sena and a good portion of the male population is that he has made it his life’s mission to educate himself and other men on the importance of maintaining good health via a mix of exercise, nutrition and well-being. “I have my blood checked every six months and I go to my doctor for yearly checkups and evaluations,” explains Sena, who has worked within the health and fitness field for over thirty years.

In fact, Sena has made it his mission to educate as many men as he can regarding the health risks that growing old can face them with, and how they can combat those risks. The statistics are, indeed, staggering. 95% of all illnesses are preventable, if caught early. 80% of men can lessen the disease process by taking better care of themselves throughout their middle age.

“It’s never too late,” says Sena, who opened his Dyer facility in October of 2011. “I think the problem for many men is that they go to one of these big box exercise facilities, and literally don’t know what to do first. Fitness needs to not only be age specific, but gender specific.”

Indeed, take a man and woman’s cardiovas-cular conditions. Sena says as men get older, the overall health of their cardiovascular system is crucial. “If a man’s circulatory system is not moving as it should, nothing is going to move correctly,” says Sena. “Once they get moving, everything will improve…even their sleep. It’s about making life changes on a three legged stool that includes exercise, nutritional guidance

and lifestyle coaching. We often say, it’s not just about what you look like on the outside, as much as it is about how healthy you are on the inside.”

With each Pro-Fit trainer never working with more than four clients at a time, Sena says that men especially need the attention in which his facility provides. “Every new client starts here with a full health and fitness as-sessment,” says Sena, who has been voted in

as one of the “Top 100 Trainers in America” by Men’s Journal magazine. “Food can be a very addictive drug, so it’s important to teach our male clients that life can still be treated as a celebration. Yet, watching how they choose to celebrate 5 to 6 days out of the week is going to help them get out from behind that eight ball, and get back on track of achieving an energetic and disease free life.”

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Karen SchuttersMen’s health issues are more prevalent today than they have ever been, but fortunately, treatments have also advanced to

increase the quality of life for men. Learn how to

maintain flexibility, prepare your mind for major life transitions, and how to be proactive about your

treatment plan.

Men’sHealth To me, personal

success is described as walking the walk and talking the talk.”

Karen Schutters

As a personal trainer, Karen Schutters develops a plan based on a client’s individual needs.

While muscle building is a goal of some male clients, most aren’t looking for large gains in muscle size

initially, she says. Instead, they are concerned with losing body fat and getting their bodies toned—something that requires a unique plan of action for that individual, she says.

“There can be a huge variation between clients’ programs,” says Schutters, who owns Priority Fitness Personal Training Center in Munster.

Because preferences can vary among workouts, personal trainers draw from many sources to create that individual plan.

“Upon learning a client’s goals, many times we will perform several fitness tests based on this information,” Schutters says. “We may test body fat percentage, one-repetition max bench press and a cardiovascular fitness test.”

This gives the trainer an opportunity to set objective, measurable goals and to set a re-test date to compare growth.

“Our plan of action is constructed based on goals and a time frame for reaching them,” she says.

Terry Peckat, a personal trainer at Franciscan Omni Health and Fitness in Schererville, says many men also are concerned with nutrition and the proper foods needed to fuel the body, which include good fats, protein and carbohydrates.

A man’s personalized workout plan also may

include a daily calorie goal and amounts of protein ingested at each meal, especially if the goal is to gain muscle size, or hypertrophy, Schutters says.

“Each person, male or female, has different needs as far as vitamins and minerals, and those are addressed if necessary,” she says. “More importantly, we educate all clients on how their current diet may be preventing them from experiencing the fitness gains they seek.”

While exercise protocols vary widely, most should also stress great posture and how to control the body while imposing instability, Peckat says. Workout plans require attention to detail, something Peckat says personal trainers can help clients maneuver.

“Exercise is medicine,” Peckat says. “It has to be applied in the right dose at the right time with the correct recovery time needed between doses.”

When looking for a personal trainer, Schutters recommends looking at the trainer’s experience, personality and personal success.


Priority Fitness Personal Trainer Jim Schutters works with client Mike Harrigan.

ToNy V. MaRTIN

PHoToS

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“To me, personal success is described as walking the walk and talking the talk,” she says.

In her own personal fitness program, she has utilized a variety of training methods, diet manipulations, supplement programs and workout routines, she says.

“This gives me a strong foundation of knowledge to pull from in building a client’s workout routine and diet recommendations,” Schutters says.

While the personalities of the trainer and client don’t need to match perfectly, they shouldn’t conflict, she says.

“Personality is important because so much of our job as a personal trainer comes down to motivating our clients to constantly make sound choices in their level of physical activity and diet,” she says.

Clients should also be specific when outlining their goals with their personal trainer, but be open to variations as well.

“Sometimes clear-cut fitness goals are defined weeks or even months into their workout program,” Schutters says. “Regardless of the amount of detail offered by the client, the personal trainer is responsible for developing what he or she believes is the best path toward improving the client’s life.” —Christine Bryant

18 | GET HEALTHY | nwi.com/gethealthy18 | GET HEALTHY | nwi.com/gethealthy

W hile screening guidelines are a solid foundation, men’s family and personal medical histories remain essential factors to create tailored health plans that

hone in on an individual needs.Dr. Mark Feldner, who is a family

medicine practitioner at the Community Hospital Outpatient Centre in St. John, says guidelines recommend men begin screenings between the ages of 40 and screenings between the ages of 40 and 50, including a PSA test at age 45 and a colonoscopy at age 50.

The PSA test measures

prostate-specific antigen, a protein produced by cells in the prostate gland. An elevated level may indicate prostate cancer or other conditions. Colonoscopies provide a view of both sides of the colon through the use of a camera at the end of a flexible tube and are a vital screening for polyps and colon cancer.

“While most of the guidelines begin at 40 to 50, it is nice to get a jump on things if there is a family history,” says Dr. Feldner, who also will be seeing patients at the new Community Hospital Outpatient Center Schererville on the northeast corner of U.S. 30 and Harvest Drive.

Dr. Feldner notes he sees obesity, hypertension (high blood pressure) and high cholesterol as the Top 3 health issues men face today. Due to higher issues men face today. Due to higher rates of obesity and diabetic concerns, he is recommending his patients begin cholesterol and sugar checks at an earlier age: between 25 and 30.

“Men need to get regular physicals and because of seeing obesity a lot more and higher cholesterol and more diabetic patients, I am starting to check

cholesterol and sugars a lot earlier than

ever before,” he says.

“If we first see patients when they are younger, we can discover unhealthy patterns, and encourage patients to modify them, instead of waiting until the damage has already started.”

Dr. Omer Ansari, a family practice physician at Westchester Medical Group in Chesterton, says most men don’t see a physician before the age of 50.

“Men overall have a shorter life span than women. The main reason is lack of care,” Dr. Ansari says. “Even if they come see me for routine stuff like a runny nose, they don’t want to talk about anything else.”

Dr. Ansari recommends men have a check-up once a year beginning at the age of 35 if they are healthy and more frequently if they face health issues.

“The goal is prevention. If we can catch something at the age of 35, we catch something at the age of 35, we can improve their health for the future,” he says.

Dr. Feldner says women are more likely to stay on track with preventive health measures, so they can play an important role in men’s health.

“Clearly it’s harder for men, as women are used to the routine with child birth and ob/gyn visits. Men are not used to the routine of visiting a doctor,” he says. “Statistics show married men are healthier as wives help men take charge of their health.”

Dr. Feldner reminds men taking charge includes making an investment in being healthy with a proper diet and exercise.

“Get out and exercise. The problem many face is if they do exercise, they reward themselves by eating. Diet is more important than exercise and the two are just huge,” he said. “Obesity and high blood pressure can lead to heart disease and our goal with everything is to prevent heart disease. If diet and exercise are not doing it, medicine can be a strong preventive measure to offset coronary artery disease. It has been proven beyond a shadow of a doubt.”

Dr. Feldner advises patients to focus on the screenings that are important to them, which begins with a conversation.

“Abnormal tests based on further testing may lead to

anxiety and further costs when the screenings may be unnecessary.

Talk to your doctor and discuss: is it a screening that I really need?” —Lesly Bailey

Staying on a healthy track

Screening recommendations, family histories steer men toward individual plans

july/august 2013 | GET HEALTHY | 19july/august 2013 july/august 2013 | GET HEALTHYGET HEALTHY | 1919

dadsdadsHappy, healthy

Preparing for fatherhood takes teamwork

Accessibility. Engagement. Accessibility. Engagement. Responsibility.Responsibility.

These three characteristics are vital These three characteristics are vital components of what it takes to be a components of what it takes to be a good father, says Glen Wurglitz, PsyD, good father, says Glen Wurglitz, PsyD, St. Catherine Hospital Neurobehavioral St. Catherine Hospital Neurobehavioral Medicine Program director.Medicine Program director.

“Good fathers are actively involved “Good fathers are actively involved in the lives of their children. They in the lives of their children. They need to be available to their kids, directly interact with their children and provide kids with resources,” he says. “Dads do what moms do by nurturing children to grow up with values and be productive and good members of our communities.”

Preparing for the role of father is an exercise that encompasses both the mom and dad.

“First-time fathers are not unlike first-time mothers in that they are not sure what they should be worried about or what to prioritize. Fathers who actively participate in the parenting and engaging with the baby and being supportive of the mother will reap both the joy and benefits,” says Paula Dranger, president and clinical director of Choices Counseling Services, which has locations in Valparaiso, Crown Point, La Porte and Michigan City.

“They are part of a couple and should communicate together and make decisions together as partners.”

Key ways to get ready include being involved in the basics such as organizing and decorating the room, helping make decisions on the birthing plan, attending doctors’ appointments, reading up on parenting, joining a support group or reaching out to family and friends.

“Birthing classes are for both moms and dads. It helps you prepare physically and also mentally that a baby is coming,” Wurglitz says.

“Go to as many doctors’ appointments as possible and really listen to what the doctor says,” Dranger says. “Learn as much as possible about pregnancy and the growth and changes of the fetus, labor and delivery and about infants and their growth.

“Men should pay attention to any squeamishness or timidity they face

and stay focused on building up their comfort level with the baby or holding the baby and/or tending to the baby.”

Wurglitz says challenges for dads are rooted in stereotypes that moms are traditionally the more “important” parent. Research shows risk factors for such issues as substance abuse and dropping out of high school are six times higher for children who grow up without a dad in their lives.

“Problems tie in with stereotypes when folks say dad is the breadwinner. Kids really crave more of an ‘actively’ involved dad more so than a father who can provide luxuries,” he says. “Fathers provide kids with a lifelong example of what it is to be a good man, good husband, good parent and good person.”

“Pregnancy can bring on stress as the commitment made as a couple is now even more prevalent. That can be scary and so can the thought of the responsibilities that come with fatherhood, financially, emotionally and lifestyle changes,” Dranger adds. “(Remember that) you are the father! Understand that your role is vital and that you can be both supportive and a participant in your growing family.”

Men who can find their own way and take time to slow down are the happiest and healthiest fathers.

“Relax, relax, relax and look for ways to be helpful and to be there for your child and his/her mother!” Dranger says. “Don’t sweat the small stuff and be fine with imperfection. Perfect parents are a myth but involved and loving parents are great parents. Develop and build up an interwoven family network and look to create your own traditions along the way.

“Enjoy the ride and the memories.”“Roles of moms and dads have to

be grown into. Have the courage to be imperfect. Courage has its roots in (Old) French: live by the heart. Take heart to acknowledge imperfections,” Wurglitz adds. “Go to people who inspired you growing up as examples of good fathers within your family or community. Talking to them gives perspective and emphasizes there is no one right way to be a good dad.” —Lesly Bailey


Preventing men’sorthopedic injuries

A lthough anyone can suffer from an orthopedic injury, health care professionals say men often experience different orthopedic issues than women.However, many of them are preventable

with changes in lifestyle alone, doctors say.

Anatomy makes a differenceAnatomy alone makes men more susceptible to certain types of orthopedic problems, especially upper body injuries in the shoulder, back and extremities.

“Men tend to have greater lean muscle mass and greater upper body strength, so you’re going to see more upper body injuries in men in the elbow, wrist and shoulder,” says Dr. Mark Nikkel, an orthopedic surgeon at Bone and Joint Physicians in Oak Lawn, Ill.

Although ACL injuries tend to occur in women more often, Nikkel, who also specializes in sports medicine and joint replacement, says several of his male patients see him for ACL tears.

The anterior cruciate ligament (ACL) is one of four major knee ligaments, and injuries in this area often are associated with sports, though can occur at the work place or elsewhere as well.

Dr. Sunil Dedhia, an orthopedic surgeon with Orthopaedic Specialists of Northwest Indiana in Munster, says he sees several cases of tendon ruptures in men. Tendon ruptures can occur in areas such as the quadriceps, Achilles, rotator cuff and biceps, and happen when the fibrous tissue that attaches muscle to the bone experiences a force too much for it to handle.

Not just a woman’s diseaseAlthough osteoporosis is a disease most commonly associated with older women, Nikkel says men are afflicted as well.

“It’s a 4 to 1 ratio, but men still do get it,” he says.

Osteoporosis is a disease in which

bones become more likely to fracture after becoming fragile. This happens when the bone loses density.

Men should have about 1,000 mg of calcium in their diets, and should exercise to prevent osteoporosis, he says.

“Weight-bearing exercises are important to prevent this,” Nikkel says. “But don’t do the same thing over and over again. You do that and your body develops compliance.”

Instead, experiment with different types of exercises, he says.

“Not that ‘no pain, no gain’ is the motto you should have, but you have to switch it up on a regular basis,” he says.

Dedhia says certain life choices can also increase the odds of osteoporosis in men.

“The likelihood of osteoporosis in men is greater with other

environmental exposures such as alcohol use and smoking,” he says.

PreventionTo prevent all types of orthopedics injuries, Dedhia says it’s important to live a healthy lifestyle.

Maintaining a healthy weight is the first start to achieving optimal orthopedic health, he says.

Before exercising, Nikkel advises to stretch properly.

First, do a mild, low-intensity work-out for about 10 minutes, such as walking. This will prevent pulling a muscle when stretching. Then, do a good stretch—lower body, back and upper extremities, he says.

“It all depends on the exercise you’re going to do,” he says. “Especially stretch what you’re going

to work on.”No matter what activity you are

participating in, make sure you stretch, Nikkel says.

“Often, people who play golf don’t treat their bodies like they should,” he says. “You should treat your body like you’re an athlete. You need to warm up before, and cool down afterward.”

Don’t forget diet as well, he says.“You can’t exercise without

diet,” Nikkel says. “You have to eat healthy—not only protein, but fruits and vegetables.”

Weight, exercise and diet all play a role in preventing orthopedic injuries, he says.

“The worst I see is the overweight person who plays a sport who smokes,” Nikkel says. “They’re begging for an injury.” —Christine Bryant


disordersdisordersdisordersdisordersdisordersdisordersdisorders


Do you get a good night’s sleep? Sleep is Do you get a good night’s sleep? Sleep is Do you get a good

one of the body’s most night’s sleep? Sleep is one of the body’s most night’s sleep? Sleep is

important functions, one of the body’s most important functions, one of the body’s most

and many Americans cut back on sleep at and many Americans cut back on sleep at and many Americans

the expense of their cut back on sleep at the expense of their cut back on sleep at

daily well-being. Learn how to recognize your daily well-being. Learn how to recognize your daily well-being. Learn

own sleep problems, how to recognize your own sleep problems, how to recognize your

and what treatments are available to keep you feeling fresh and you feeling fresh and are available to keep you feeling fresh and are available to keep

well-rested.you feeling fresh and well-rested.you feeling fresh and

I t affects millions—yet often goes undiagnosed.

For Robbin Brewer, sleep apnea

was the furthest thing from her mind. She knew something was wrong—she would wake often at night, plagued by headaches, and was exhausted when she got home from work at night.

“Instead of my naps being an hour, they would be four or five hours,” she says.

As someone who considered herself a healthy individual, her symptoms were perplexing.

Physicians, however, see a wide range of patients who have varying health and experience symptoms of sleep apnea—many of which have no knowledge of their condition.

Lisa Nowaczyk, a respiratory therapist and sleep technologist at the Ingalls Sleep Centers, says up to 75 percent of patients who have sleep apnea are untreated.

“The No. 1 sleep condition doctors are most concerned about is sleep apnea because it has a lot of medical consequences when left untreated,” Nowaczyk says.

Brewer, who was treated at Ingalls’ Calumet City Sleep Center, says she considers herself fortunate her primary physician referred her to the center, where she was put on continuous positive airway pressure (CPAP) at night to keep her airways open.

“I used to feel tired all the time,” she says. “It’s like a whole new world for me.”

For others, going undiagnosed can cause serious health issues—even death, which is why so often physicians recommend screenings for any potential sleep problem.

Although sleep apnea is one of the most common sleep disorders, Dr. Robert Aronson, a pulmonary and sleep specialist at Advocate South Suburban Hospital Sleep Center, says he treats patients for a host of other issues including

restless leg syndrome, narcolepsy and rapid eye movement behavior disorder.

“It’s particularly interesting because people act out their dreams,” he says of the REM disorder. “It’s typically seen in older individuals. If they’re in a fight or they’re being chased, they’ll get up, punch, kick and even swear.”

Aronson says he has also seen patients who have experienced involuntary, repetitive leg jerks while sleeping—which can cause a disruption in sleep and daytime fatigue.

These are just a few sleeping disorders most commonly seen at sleep clinics. In fact, there are more than 100 different sleeping and waking disorders.

Because these sleep disorders can have overlapping symptoms, Aronson says it’s important for those experiencing sleep problems to first contact their primary care physician, who will determine if lifestyle choices could be affecting the patient’s sleep patterns.

Practicing an irregular sleep schedule, drinking excessive caffeine and exercising right before bed can all affect a person’s sleep at night, he says.

“If those issues are cleaned up and the symptoms go away, there’s no need to see a sleep specialist,” Aronson says. “That’s why the primary care physician is the first step—if it’s not behaviors, they’ll refer them to a sleep clinic.”

Once at the sleep clinic, the patient is observed during their normal sleep time, says Janis L. Martin, a registered respiratory therapist and registered sleep technologist, as well as supervisor at Franciscan St. Margaret Health Sleep Disorders Center in Hammond and Dyer.

“The sleep clinic is set up similar to what a bedroom at home would look like,” she says. “We want to make one feel comfortable while we monitor what happens while they sleep.”

Each patient sleeps with monitoring devices that record brainwaves, heart activity, oxygen levels, air flow, chest movement, snoring and leg movements, she says.

Though visiting a sleep center can be inconvenient or uncomfortable for some, she says it’s the best way to get to the bottom of what is causing a patient’s inability to get healthy sleep. —Christine Bryant

can avert disastercan avert disastercan avert disasterSleep apnea testing

Sleep apnea is one of the most common sleep Sleep apnea is one of the most common sleep disorders, affecting millions of Americans—many disorders, affecting millions of Americans—many of which experience symptoms during their sleep, of which experience symptoms during their sleep, yet have no idea they do so.yet have no idea they do so.

Dr. Robert Aronson, a pulmonary and sleep Dr. Robert Aronson, a pulmonary and sleep specialist at Advocate South Suburban Hospital specialist at Advocate South Suburban Hospital Sleep Center, says sleep apnea can lead to serious Sleep Center, says sleep apnea can lead to serious health problems including hypertension, strokes, health problems including hypertension, strokes, abnormal heart rhythms, asthma and acid reflux.abnormal heart rhythms, asthma and acid reflux.

It can also lead to other problems that can It can also lead to other problems that can easily be misdiagnosed, he says.easily be misdiagnosed, he says.

“Sleep apnea can also cause nighttime “Sleep apnea can also cause nighttime urination, which in men is often passed off as urination, which in men is often passed off as prostate problems and in women as bladder prostate problems and in women as bladder problems,” he says.

When someone attempts to breathe with an When someone attempts to breathe with an obstructed airway, blood is sucked back into the obstructed airway, blood is sucked back into the chest, which ends up in the heart, he says. That chest, which ends up in the heart, he says. That makes the heart think there’s too much blood makes the heart think there’s too much blood volume, so the heart then sends a hormone to the volume, so the heart then sends a hormone to the kidney, which causes the kidney to produce more kidney, which causes the kidney to produce more urine, he says.

“It’s amazing with men who think they have a “It’s amazing with men who think they have a prostate problem, then end up sleeping through prostate problem, then end up sleeping through the night without a problem once the apnea is the night without a problem once the apnea is treated,” Aronson says.

Sleep apnea also may lead to an increased Sleep apnea also may lead to an increased risk of cancer because of its effect on the body, risk of cancer because of its effect on the body, and can be especially problematic to those with and can be especially problematic to those with professions that involve driving.professions that involve driving.

“There’s an increased risk for car crashes “There’s an increased risk for car crashes for people who don’t sleep at night, which is for people who don’t sleep at night, which is especially a problem in the trucking industry,” especially a problem in the trucking industry,” Aronson says. “A lot of trucking companies are Aronson says. “A lot of trucking companies are interested in doing sleep apnea screenings for interested in doing sleep apnea screenings for their employees.”

Aronson says there are several risk factors for Aronson says there are several risk factors for developing sleep apnea, including obesity, but developing sleep apnea, including obesity, but says even allergies can affect a person’s airway.says even allergies can affect a person’s airway.

“Some people think you have to be obese to “Some people think you have to be obese to have sleep apnea, and that’s not true,” he says.have sleep apnea, and that’s not true,” he says.

Here are some signs and symptoms that those Here are some signs and symptoms that those with sleep apnea may experience:with sleep apnea may experience:

• Loud snoring• Choking or gasping while sleeping• Choking or gasping while sleeping• Headaches in the morning or after waking• Headaches in the morning or after waking• Excessive daytime sleepiness• Excessive daytime sleepiness• Irritability and depression• Irritability and depression• Frequent nighttime urination• Frequent nighttime urination• Pauses in breathing while sleeping• Pauses in breathing while sleeping

Do I have Do I have sleep apnea?sleep apnea?



Sleep

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“It was very important for me personally

to care for my dad. I promised him

I would.

“Hospice of the Calumet Area helped

me fulfill that promise. They brought

in a hospital bed, all the medications,

all the things we needed. All I had to

do was call, day or night, and they

were there. The people are angels.”

To learn more about Hospice of the

Calumet Area, call or visit our website.

Royce, Delmer’s son

“Thanks to Hosp ice of the Ca lumet Area, I kept my promise to my dad.”

219.922.2732 • 708.895.8332 HospiceCalumet.org ©2011 Hospice of the Calumet Area. Serving all, regardless of ability to pay.

CAIN-006 4.89x5_A1.indd 2 12/14/12 3:55 PM

In the days before a flick of a switch bathed us in light, people slept an average of 10 hours a night. Now Americans average 6.9 hours of weeknight sleep and 7.5 hours a night on weekends.

disorders

S leep disorders affect 20 to 25 percent of children and adolescents, according to the American Academy

of Pediatrics, impacting their daily functioning, ability to concentrate and causing irritation.

“Probably the most common juvenile disorder since the invention of the light bulb is sleep deprivation,” says Kevin Fagan, M.D., a neurologist at Ingalls Memorial Hospital. “Babies sleep up to 21 hours a day. That gradually decreases, then in the teen years the need for sleep actually increases.”

Many of us are so used to functioning on less than an adequate amount of sleep, we don’t even necessarily feel sleepy. But that doesn’t mean we’re not sleep impaired and the consequences can be severe.

“The number of teenagers who are sleep deprived and having car accidents is up there,” says Fagan, mentioning that teens changing times for going to bed and getting up impact their circadian rhythm also impacting restful sleep. “And it’s worse in terms of increasing the chances for accident when alcohol is involved.”

In article in the April 27, 2013 issue of

the New York Times titled Diagnosing the Wrong Deficit, Vatsal G. Thakkar, a clinical assistant professor of psychiatry at the N.Y.U. School of Medicine, notes that today’s youngsters sleep more than an hour less than they did a hundred years ago interrupting the much needed delta sleep, a deep and rejuvenating sleep needed for proper growth and development.

Both Fagan and Thakkar tie our sleep-restricting environments have been crazier in the decades since 1990 as possibly being tied to the increase in the diagnosis of Attention Deficit Disorder.

“There are a lot of kids who behave like A.D.D.,” says Fagan, “who actually have sleep apnea or other sleep disorders. It’s kind of scary how many people who may have a sleep disorder are on stimulus drugs to treat A.D.D.”

There’s another possible component to the inability to sleep. In the February 1, 2013 issue of Scientific American, Stephani Sutherland notes that using a tablet like an iPad or computer in the late evening disrupts the body’s melatonin production.

She cites a study done by Mariana Figueiro of the Lighting Research Center at Rensselaer Polytechnic Institute and her team showing that two hours of iPad use at maximum brightness was enough

to suppress people’s normal nighttime release of melatonin, a key hormone that tells your body that it is night, helping to make you sleepy. Delaying that signal could result in delayed sleep.

“When I was little there was a lot less technology,” says Mignon Kennedy, a licensed social worker and executive director at Gabriel’s Horn, a short term homeless shelter for women and children in Porter County. “I find all the electronic gadgets we have as so distracting. I do think there should be a time for that but also a time for play. We know from research that we need a good deal of play to develop and there’s such a small window for each developmental step and play is an important part of that.”

Kennedy believes that children should spend time outdoors as part of their development of creativity.

“I know iPads do foster creativity,” she says, “but it’s limited to the device and its apps. There has to be time for creative playing. Children are going to miss that opportunity if they’re indoors playing computer and video games.”

Just as important, Kennedy says that physical play helps foster sleep.

“It expels energy in a healthy way,” she says. “And so kids are tired and ready for a good night’s sleep.” —Jane Ammeson

disorders


moothies and acupuncture created a buzz during Healthy U, a daylong event dedicated to healthy living.

Now in its second year, Healthy U welcomed several hundred

guests April 13 to Avalon Manor in Merrillville. The event, which was presented by Creative Solutionz and The Times Media Company, featured

a selection of 45-minute workshops, guest speaker Alison Victoria, health screenings, a healthy lunch, raffle prizes

and vendor booths.Healthy U creator and organizer Lourdes

Castellanos took the stage for the morning welcome and received a good response when she asked how many attendees had come last year and how many had used information they learned last year in their daily lives.

“I know we’re accomplishing our goal,” Castellanos said after the event. “That is the best compliment that we can get. I learned x, y and z and I’ve incorporated those things into my daily life.

“I feel like the word is spreading about Healthy U and what our mission is,” she said. “We’re creating a good stepping stone to get the community involved in healthy living.”

Popular workshops included Pet Health & Wellness, where a representative from the local Canine Affinity stores shared health tips for the family pet; Vitamin Smarts where a representative of Baum’s Natural Foods helped attendees learn what their bodies need at different ages; and Diabetic Cooking, where a chef prepared a three-course meal in 45 minutes.

Workshop leaders and vendors came from throughout Northwest Indiana and beyond, Castellanos says. “They said we really need events like this in our communities. They needed to reach out to our community to offer their information.”

Deej Leggitt, founder and owner of Camp Rawnora in Watervliet, Mich., says, “We’re practically in Indiana, and we are a destination location for healthy living enthusiasts from throughout the country.”

Her presentation, titled “It’s not your fault,” reminded attendees how their diets influence health and how to take control of it like she did. She says, “People stopped by our booth later in the day to say how much they loved my talk.”

Adam Graham, director at Camp Rawnora said their booth at Healthy U allowed them to connect with health minded individuals and share information about their health retreats. Graham, who is also a raw foods author, instructor and chef,

Event creates a

26 | GET HEALTHY

Healthy U welcomed several hundred guests April 13 to Avalon Manor in

Merrillville. The event, which was

a selection of 45-minute workshops, guest speaker Alison Victoria, health screenings, a healthy lunch, raffle prizes

and vendor booths.Healthy U creator and organizer Lourdes

Castellanos took the stage for the morning welcome and received a good response when she asked how many attendees had come last year and how many had used information they learned last year in their daily lives.

“I know we’re accomplishing our goal,” Castellanos said after the event. “That is the best compliment that we can get. I learned x, y and z and I’ve incorporated those things into my daily life.

“I feel like the word is spreading about Healthy U and what our mission is,” she said. “We’re creating a good stepping stone to get the community involved in healthy living.”

Event creates a

GET HEALTHY | nwi.com/gethealthy

buzz

A diagram of acupuncture points

is shown at Healthy U at Avalon Ballroom.

Tony V. MarTin phoTos,

The TiMes

said they had great turnout for their presentations and sold packaged snack items and copies of his book, “The Complete Idiot’s Guide to Raw Food Detox.”

More than 30 vendors were featured at Healthy U in categories of home, environment, nutrition, fitness, style, health and wellness.

Interior designer Alison Victoria, of the DIY channel’s “Kitchen Crashers,” spoke for an hour before lunch. Her presentation, titled “A happy home is a healthy home: creating a compelling space,” taught attendees how to improve the spaces in their home. She focused on colors, organization and function. When she opened the floor for questions, attendees wanted specifics, Castellanos said. They asked questions like what colors to use in their bathroom and what type of lighting works in a small kitchen.

After the presentation, Victoria met with attendees and signed autographs.

“I’m proud to say we’ve had great speakers in the two years we’ve had Healthy U,” Castellanos says. “They’re good motivators for our guests.”

Even the Healthy U team members felt motivated during the event. They were encouraged to rotate schedules so everyone could attend at least one workshop every other hour.

“Our team has people on this healthy journey with everyone else,” Castellanos says.

Kathy Sipple, founder of 219 GreenConnect, said she enjoyed the event. Attendees seemed interested to learn that 219greenconnect.com covers healthy, local topics year round, she said. The Northwest Indiana Natural Health Initiative that launched last year also interested them.

“I sponsor a smaller gathering each month called Green Drinks in Valparaiso, where environmentally minded people come together to learn and discuss topics related to the environment, including natural health,” Sipple says.

During Healthy U, she was able to attend the Clean Eating workshop with Cheryl Dornberg from Mrs. Dornberg’s Culinary Experience and found it educational.

Jennifer Walker, owner of Midwest Core Fitness in Valparaiso, said this was her first time at the event.

Her booth displayed her TRX Suspension Trainer and marketed her fitness classes.

“I had a lot of good feedback from the audience walking through,” she says. “I think promoting overall health and fitness is something everyone can use and this event got to show the community useful ways to incorporate health and fitness into their lives.”

Fellow vendor Mark Zaranski, of East Wind Acupuncture, Inc. in Highland, Chesterton and New Buffalo, Mich., was also a newcomer at Healthy U. He said his group made useful connections and six attendees decided to find out if traditional Chinese medicine might help them with their health issues.

Castellanos hopes that next year’s event will reach more young people to teach them about healthy living before problems start.

“We encouraged our guests to support the event by bringing other guests next year,” she says. Next year’s event will take place April 5, 2014, at Avalon Manor in Merrillville. For information, call 219.678.8255. —Jennifer Pallay


HEALTHY U DEDICATED TO WELL-BEINg

Healthy U attendees browsed

the booths at Avalon Ballroom.

DIY Network’s favorite kitchen crasher, Alison

Victoria, spoke about healthy home surroundings.

28 | GET HEALTHY | nwi.com/gethealthy28 | GET HEALTHY | nwi.com/gethealthy

food & fitness

Before he broke his foot several weeks ago falling from a stone wall to a

stone floor in Mexico (but that is a different story, albeit

an interesting sounding one), Kurt Oldenbrook often cooked

dinner for his wife, Karen Jensen at their home in Miller Beach, four or

five nights a week. And cooking for Oldenbrook didn’t mean just throwing

burgers on the grill.Committed to using organic whenever

possible and wary of any food stuff which might contain Genetically Modified Organisms (GMO), such as wheat, corn, other milled grains as well as fruit and vegetables, which have had specific changes introduced into their DNA by genetic engineering procedures.

That means when Oldenbrook is cooking one of his all time favorites—sautéed chicken livers—instead of using flour to dredge the livers in before frying, he uses spelt, an ancient grain that was long used before wheat hybrids and so is said to be healthier, with a higher nutrient content.

In a report presented by Rui Hai Liu, M.D., Ph.D., and his colleagues

at Cornell University at the American Institute for Cancer Research (AICR)

International Conference on Food, Nutrition and Cancer, their research indicated that whole grains like spelt, contain many valuable phytonutrients. Because it is related to wheat, spelt can be used as a substitute with the added benefit that it also doesn’t appear to cause sensitivities in many of those who have a wheat intolerance.

Oldenbrook became interested in cooking after leaving his Schnectady, New York home and moving to this area. Growing up in an Italian neighborhood, he missed the meals his friends’ mothers used to make and couldn’t find comparable substitutes at local restaurants. This need for good Italian metamorphosized into often creating, cooking and expanding his repertoire into Asian and Mexican foods as well.

As for the health aspect of cookery, both Oldenbrook and Jensen often step out of the mainstream when it comes to taking a different approach to healthful living. Jensen, a certified practitioner of The Feldenkrais Method and The Anat Baniel Method for improving function and pain-free movement for infants, children and adults, recently bought a heavy duty juicer, one powerful enough the turn kale, a super healthy green, into juice.

While Oldenbrook looks to Whole Foods and co-ops to buy organic

ingredients and grow their own, David Hamilla of Chesterton takes

it one step further, often heading into the woods to search for ingredients for healthy eating. Hamilla, a certified geologist, is also self-trained as a botanist and has worked as a chef in

gourmet restaurants. The combination of botany, sustainability and healthy led Hamilla to learn more and more about wildcrafting, the term used for finding edibles in woods and fields. He has rewritten a lengthy compendium of edible plants and compiled or created recipes using these ingredients.

Hamilla also dries and freezes his finds so that they can be used during winter months or, because he’s found so many ingredients, the following year.

“We’ve gotten away from eating so much that is good for us,” says Hamilla. “I don’t think people realize what’s out there and that what we gather is so much healthier than much of the produce available in the grocery store.”

For example, instead of nuking dandelions and chickweed—two plants commonly found in lawns and condemned to death by Round-Up— Hamilla lists why we should be eating them instead.

Dandelions, it turns out, help detoxify the liver and kidneys as do two other wild plants—milk thistle and burdock root—and require little preparation. Just steep the stems, flowers and leaves in hot water for tea.

Dining on foraged edibles doesn’t necessary mean eating unappetizing grass and leaves. Hamilla takes epicurean recipes and using these skills he learned as both a chef and botanist, he creates gourmet cuisine. He also presents classes on foraging and cooking.

“Once people realize how easy, convenient and good it is for you and how good it tastes,” he says, “they really enjoy it.” —Jane Ammeson

THERE’S MORE TO IT THAN JUST gRILLINgmen who cook


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senior scope

Caring for a man with a chronic illness is a challenging feat for health care professionals.

Not only is each patient unique in his needs, caring for someone with a long-term

illness requires a sense of dedication and structure for both the patient and caregiver.

Add in the thought that men and women cope with similar diseases differently, and the challenges that face healthcare professionals at rehab centers or nursing homes add up.

Molly Clark, a registered nurse with BrightStar Care of Lake County, Ind., says caring for men with long-term illnesses can be particularly challenging.

“Medical management of a chronic illness requires that the patient adhere to guidelines, such as taking medications as ordered, and being aware of warning signs and symptoms,” she says. “My experience has been that men may have a tendency to be in denial of their condition, or simply not feel a need to take their illness seriously.”

Education by nurses is essential for the safety of the patient in this type of situation, she says.

A feeling of loss of independence and purpose, which increases with

aging, also plays a role in challenges healthcare professionals must overcome, Clark says.

David Henke, executive director of Whispering Pines Health Care Center in Valparaiso, says male residents tend to hide the fear of what they no longer control and sometimes feel some pain is part of the punishment of life.

One patient he worked with, a quadriplegic from an automobile accident, will at times open up—but like many of his male patients, covers his real feelings and fears, Henke says.

“It’s interesting that the gentlemen I work with want to talk of guy things, as though their current condition is not to be directly discussed,” he says.

The females in his care are generally different, he says.

“They share feelings and state what they miss—usually without being asked,” Henke says. “They want what they want and are more easily satisfied with what we have to offer.”

Clark says when patients emotionally shut down, it can have a detrimental effect on their health.

“Emotional support from nurses is crucial to encourage them to stay engaged

in life in whatever way is appropriate to their condition,”

she says.As he watches the men in

his care cheer on their favorite

teams, while avoiding current situations or things close around them, Henke says he wonders how he would react if put in a similar situation.

“I know I would be concerned that people would forget me from my best days, and would wonder what life would be like if I had my health,” he says. “How things would be different and what would I do to have a second chance. It’s sad that in the times we need to talk most, we are afraid to do so—either to protect our image, not to show fear, or simply don’t know how to engage our own story.”

Caregivers have an opportunity to step closer to those with the greatest need physically and emotionally, he says.

“We can listen and offer an ear even though we likely don’t have an answer,” he says. —Christine Bryant

presents special challengescareChronic

Tony V. MarTin, The TiMes David Henke, executive director of Whispering Pines Health Care Center in Valparaiso, says male residents tend to hide the fear of what they no longer control and sometimes feel some pain is part of the punishment of life.



There is life after back surgery!

The NuVasive® MAS® PLIF procedure is a minimally disruptive approach to traditional back surgery. MAS PLIF can result in a faster recover and a reduced hospital stay compared to traditional spine procedures.

To learn more about MAS PLIF, visit www.nuvasive.com.

Surgery Date May 17, 2012

Indication for Surgery Spondylolisthesis, pars defect,

back and leg pain

Surgery Performed Minimally disruptive posterior lumber

interbody fusion (MAS PLIF) and

decompression L5-S1

“My back started to hurt in May 2010

and progressively got worse. I went

to several other doctors and tried a

variety of different therapies and pain

treatments. Finally, it got to the point

where I could no longer exercise, sit

through a 50-minute college course,

or even sleep for more than an hour.

When the other options stopped helping, I went to Dr. Khanna. He

was the first doctor to finally determine the cause of my pain and we

decided surgery was the best option. I had MAS PLIF spinal fusion and

decompression surgery at L5-S1. I spent one night in the hospital then

started physical therapy about two weeks later. In six months, the fusion

healed beautifully and I was released.

Dr. Khanna was very supportive throughout the whole process and made

everything easy to understand. I always felt free to call his office if I had

any concerns. One year has now passed since my surgery and I am pain-

free. I am back to all my normal activities, including running. I am really

happy with the spinal fusion and I appreciate everything Dr. Khanna and

his office have done for me.”

Dr. Khanna and Dr. Tyndall of Spine Care Specialists perform the MAS PLIF procedure, in addition to other minimally disruptive techniques.

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Nitin Khanna, M.D., FAAOS Orthopaedic Spine Surgeon

Dwight Tyndall, M.D., FAAOS Orthopaedic Spine Surgeon

As with any major surgical procedure, there are potential benefits and possible risks involved in orthopedic surgery. Please consult your physician for a full list of potential complications and to determine if you are a candidate for the MAS PLIF procedure.

© 2013. NuVasive, Inc. All rights reserved. , NuVasive, Speed of Innovation, and MAS are registered trademarks of NuVasive, Inc. 13-NUVA-XXX

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Q: what are some of the most

common sports injuries among younger

and older athletes? Kids are specializing at younger and

younger ages rather than being three- or four-sport athletes. With all the travel teams, they’re encouraged by their sport to pick one and go with that. They tend to have some overuse injuries—whether it’s from pitching a curveball or spiking in volleyball—and those in tennis have problems in the shoulder. Of course, we treat a lot of sprained ankles and things like that too. In sports, we see plenty of concussions not just in football, but in

basketball, baseball, volleyball and soccer.In adults, you see a lot of

arthritis, especially as people get older, a fair amount of knee and

shoulder pain, and sometimes pain in the rotator cuff, impingement in the shoulder

and hip pain too. We’ll see those injuries in adults, both athletes and non-athletes.

Q: how can athletes prevent these injuries?

• Warming up• Working into a good routine and not starting at 110%

• Avoiding overuse and not straining• Cross-training• Trying to do multiple sports as a kid, not just sticking with one sport all the time

• Running on softer surfaces like asphalt can be helpful for runners

Q: what home remedies do you recommend for minor injuries?

• Rest, trying to take it easy• Ice 20 minutes on, 20 minutes off and

try to get three cycles of that• Compression, such as an ACE wrap, can

help reduce swelling• Elevation can help with the swelling

as wellWhen you start talking about medications,

I think for kids sometimes it’s reasonable to try a little bit of Motrin. If you start taking a lot of Motrin, Advil or Tylenol, it’s something worth going to the doctor for.

Q: how does an athlete know when to seek medical attention? If after a few days—maybe even two weeks tops—of

trying to minimize the activity you were doing that was causing the pain and it’s still occurring, I think it’s worth being evaluated.

With a joint if there’s a pop or snap or large amounts of swelling right after an acute injury, that’s something you’d probably rather have seen earlier than waiting two weeks to see if it goes away. If there’s difficulty with walking or activities of daily life—like showering, putting your clothes on, driving—when the injury is affecting your normal daily activities, it’s worth being seen as well.

Q: after an injury, when can an athlete return to physical activity? Once people are pain free, then you start talking about trying to work back into whatever activity it was they were doing. If the pain comes back, then it’s worth being evaluated by your doctor, sports medicine doctor, or orthopedic doctor. —Ashley Boyer

foR YouR infoRmAtionmichael mirochna, mdLake Porter Primary care336 e us Hwy 30Valparaiso, ind.219.464.7430.

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Sports Medicine specialist

A growing field in health care, sports medicine covers the prevention and treatment of injuries caused while exercising

or playing a sport. A graduate of the Chicago Medical School, Dr. Michael Mirochna offers advice on injury prevention, home

remedies, when to seek medical attention and when and how to return to the gym, the field or the court.

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When it comes to mammography, breast imaging, bone density testing, and other imaging needs, the team at our new Center for Women’s Health is dedicated to making your experience as convenient and comfortable as possible. We offer specialty 3D digital breast imaging technology, as well as early morning, evening and Saturday appointments at several locations. You’ll also have peace of mind knowing you will receive your results within twenty-four hours and that they’ll be interpreted by an experienced women’s imaging radiologist. It’s all to help your future remain as bright as possible. Walk-ins welcome for screening mammograms. Call 219-983-8335 to schedule your mammogram or bone density scan or, to learn more, visit us at porterhealth.com/women.

Porter Regional Hospital is directly or indirectly owned by a partnership that proudly includes physician owners, including certain members of the hospital’s medical staff.

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Community Healthcare System

HospitalST. CATHERINE4321 Fir Street, East Chicago, Indiana 46312

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St. Catherine Hospital's new high-field Open MRI is

designed to accommodate patients of all sizes. The

widest MRI available today, patients have a more

comfortable, stress-free experience with less anxiety.

Advanced imaging capabilities allow for higher quality

images – meaning better diagnosis and fewer scans –

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a

A PublicAtion of the times

ALSOTracking lack of sleep

Ask the Expert: Sports Medicine Guru How is that retirement plan working out?

JULY/AUGUST 2013NWI.COM/GETHEALTHY

JAMES O’CONNOR, owner and instructor at James O’Connor Martial Arts and Fitness in Chesterton.

GENDER NEUTRAL

GUIDE FOR GUYSChronic Care, Personal Training, Health Screening, Orthopedics

yog

Documents

Get Healthy July/Aug 2013