Cover_CC_A

5EXERCISEBenefits Health

WAYSLUNG CANCER:

NOT JUST FOR SMOKERS

EAT HEALTHY AND SAVE MONEY

E

nter to

win

flowers for a year!

SEE PAGE 2 FOR DETAILS.

HEALTH MATTERSYOUR HEALTH, YOUR LIFE

HEALTH HAPPENINGS

A recent report from the American Cancer Society revealed lung cancer is now the leading cause of cancer deaths for women in developed countries, including the United States. Breast cancer previously held the top rank, but researchers say decades of tobacco use is catching up with users, causing an increase in lung cancer deaths.

Lung cancer isn’t limited to those who smoke. According to the American Cancer Society, one in fi ve women with lung cancer have never smoked. Even if you don’t smoke, see your doctor if you experience hoarseness or a cough that doesn’t go away, are coughing up blood, or have chest pain that is more painful when coughing or laughing.

A SHOT OF GOOD HEALTH

Now Trumps Breast CancerLung Cancer

Vaccinations help keep you safe from life-threatening diseases . Still need a reason to vaccinate? Read on:

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31 2

Congratulations to last issue’s winner: D. Porter

Take our survey at HEALTHYFEEDBACK.COM/SURVEY!

Do you like what you’re reading? Are there topics you’d like to read more about? We want to hear about your readership experience.

Visit healthyfeedback.com/survey to complete a brief survey. All participants will be entered in a drawing to win a bouquet of fl owers each month for a year.

Tell Us What You Think!

Enter to win FLOWERS

FOR A YEAR!

Vaccination has been proven safe and effective. Every vaccine goes through a thorough testing process by scientists and healthcare professionals before it is given to a population. While you may feel discomfort at the injection site, serious side effects are rare — the most common is allergic reaction. Extensive reviews have found no link between vaccines and autism or sudden infant death syndrome.

Vaccinations provide a lifetime of protection. Vaccines administered in the last 20 years will prevent more than 320 million illnesses, 21 million hospitalizations and 732,000 deaths, according to the Centers for Disease Control and Prevention.

It costs more if you don’t. A confi rmed measles outbreak that began at Disneyland in California in late 2014 cost hundreds of thousands of dollars to contain. If the infected individuals were vaccinated, the cost would only be around $20 per person.

2

✔

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1. The average American adult gets enough sleep each night to satisfy national recommendations.❑ True❑ False

Test your sleep knowledge.

Your alarm clock goes o� . You hit snooze. By the time you drag yourself out of bed, you’re running late. How can you break this stressful morning cycle?

WHAT’S YOUR

SLEEP

IQ?

2. Older adults need less sleep than young and middle-aged adults.❑ True❑ False

3. Watching television is the most popular evening activity.❑ True❑ False

4. The best sleeping temperature is a cool 65 degrees.❑ True❑ False

FROM NIGHT OWL TO EARLY RISER IN

Whether you’re an evening or morning person often depends on your body’s internal clock. Your genes help regulate your internal clock, but your habits are just as important. Try these tips to prepare for early morning wake-up calls:

1. Make time for a workout. People who start the day with exercise maximize their mid-morning energy peak and may burn more fat than those who exercise at other times of the day.

2. Let the early morning light shine. Exposure to light boosts alertness. Position your bed near a window and leave the blinds slightly open to allow morning sunlight to wake you naturally.

3. Establish an incentive. Make getting out of bed something to anticipate. Treat yourself to an extra cup of coffee, a protein-packed breakfast or 15 minutes to watch the morning news.

TRUE OR FALSE

TREAT YOURSELF TO AN EXTRA CUP

OF COFFEE.

1. False. The National Sleep Foundation recommends adults younger than age 65 sleep for seven to nine hours. The average person clocks roughly 6.8 hours.

2. True. In February 2015, the National Sleep Foundation released revised sleep recommendations. Older adults were advised to sleep for seven to eight hours, but they may get by with as few as fi ve to six hours. Younger adults should get at least six hours, but preferably, seven to nine hours of sleep.

3. True. A survey examining sleep habits in six countries, including the United States, found that at least 66 percent of participants in each country watched TV before bed, which can interfere with your ability to sleep.

4. True. Like a bat cave, your bedroom should be cool.

ANSWERS

3 Steps

MIND, BODY, SOUL

3

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Heartburn, acid refl ux and gastroesophageal refl ux disease (GERD) all stem from the same underlying problem — muscles in the stomach, esophagus and diaphragm relax, allowing acid from the stomach to fl ow backward up the esophagus. The telltale burning sensation occurs because unlike the stomach, the esophagus is not protected from the acid by a mucous lining.

What separates the three conditions is the severity and frequency of the refl ux and, in the case of GERD, possible tissue damage in the esophagus due to long-term exposure to stomach acid.

CURB THE GERDWhile medication and surgery are used to treat acid refl ux and GERD, you can also address the problem by fi rst asking yourself two questions: What are you eating and how are you eating it?

Caffeine, carbonated or alcoholic beverages, chocolate, citrus and tomato products, fatty and spicy food, and onions may trigger heartburn. Eating smaller meals more slowly and earlier in the day or further away from the time you lie down to sleep can help decrease heartburn symptoms.

More than a

You know the occasional indulgence of chili cheese fries

can come with the temporary discomfort of heartburn. For one

in fi ve Americans, though, that burning sensation is the sign

of acid refl ux or GERD.

Sl� Burn

MEN’S HEALTH

According to the American

College of Gastroenterology,

four in 10 Americans suffer

from heartburn at least once

per month.

Fast Fact

!ASSESSING THE ACIDWhat’s treatable with a few chewable tablets and what’s worth more attention? There are several straightforward markers that separate normal heartburn from serious acid refl ux and GERD. Think of the following questions as your own acid assessment:

• Do you experience heartburn more than twice a week?

• Does your nighttime heartburn ever wake you from sleep?

• Have you experienced trouble or pain swallowing?

• Have you noticed your heartburn increasing or worsening over several years?

Chronic heartburn and one or more of the above signs are the most common indicators of a refl ux condition. However, there are a few not-so-common symptoms to watch for. These include excessive belching, the feeling of food stuck in your throat, chronic sore throat, gum infl ammation, enamel erosion on your teeth, morning hoarseness, a frequent sour taste in your mouth and bad breath.

4

Losing weight and aiming for a healthy body mass index (BMI) can be steps toward reflux relief. Use our BMI calculator at bit.ly/nmcs-bmicalculator to determine yours.

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IN THE KITCHEN

Healthy eating doesn’t have to be expensive. Pick up these nutritious foods and stretch your grocery budget.

52%of Americans think it is

easier to do taxes than to figure out a healthy diet.

BANANASAVERAGE COST? $0.58 per pound

BUY BECAUSE: THEY’RE PACKED WITH POTASSIUM.

BEANSAVERAGE COST? $0.79 per pound (canned)

BUY BECAUSE: THEY’RE A LOW-FAT, FILLING SOURCE OF PROTEIN.

GREEK YOGURTAVERAGE COST? $0.98 for 6 ounces

BUY BECAUSE: IT HAS 17 GRAMS OF PROTEIN PER SERVING.

TO SAVE AT THE STORE

WalletGood for the Body,EASY ON THE

CARROTSAVERAGE COST? $0.51 per pound

BUY BECAUSE: THEY’RE FULL OF VITAMIN A AND FIBER AND LOW IN CALORIES.

BROWN RICEAVERAGE COST? $1.59 per pound

BUY BECAUSE: IT’S FULL OF MAGNESIUM, PHOSPHORUS AND VITAMIN B.

Did Y

ou K

n� ?

Choose canned or frozen fruits and veggies (without sauces or added sodium).

Eat before you go shopping to avoid impulse purchases.

Make — and follow — a grocery list.

Buy in bulk, when it is practical.

Eat in season. See what’s in season at bit.ly/seasonalproduceguide.

5 WAYS1.

2.

3.

4.

5.

International Food and Information Council

The average burger combo has

1,200 cal� ies, and the average American eats fast food

159 times per year.THAT’S A TOTAL OF 190,000 CALORIES.

In order to burn those calories, you would need to run 1,700 miles, which is the approximate distance from

Los Angeles, California, to Little Rock, Arkansas.

5

Northwest Center for Infectious Diseases2900 Medical Center Parkway, Suite 240A Bentonville, AR 72712 479-553-2121

Daniel Young, M.D.Mark Lee Stillwell, M.D., F.A.C.P.

FOR D O CTORS YOU CAN DEPEND ON, TRUST NORTHWEST.

Surgical Associates at NW – Bentonville2900 Medical Center Pkwy., Suite 310Bentonville, AR 72712 479-553-2250

Kristin Bosc, Ph.D. Clinical Neuropsychology

Northwest Cardiology – Bentonville2900 Medical Center Pkwy., Suite 240BBentonville, AR 72712 • 479-553-2200Also serving Bella Vista

Northwest Cardiology – Springdale601 West Maple Ave., Suite 703Springdale, AR 72764 • 479-750-2203

Northwest Senior Health – Bella Vista1801 Forest Hills Blvd., Suite 131Bella Vista, AR 72715 • 479-876-6566

Northwest Senior Health – Sugar Creek1102 NW Lowes Ave., Suite 4Bentonville, AR 72712 • 479-553-2470

Best Start Pediatric Clinic5501 Willow Creek Dr., Suite 104Springdale, AR 72762 479-575-9359

The Children’s Clinic at Springdale3057 Springdale Ave. Springdale, AR 72762 479-751-2522

Marc Rogers, M.D.

Lisa Bearden, M.D.

General Surgery

Northwest Senior Health – Schmieding2422 N. Thompson, Suite A Springdale, AR 72764 • 479-750-6566

Northwest Orthopedics – Springdale601 W. Maple Ave., Suite 401Springdale, AR 72764 479-757-5052

Northwest Pulmonology and Sleep Medicine601 W. Maple Ave., Suite 101 Springdale, AR 72764 • 479-757-4720

George Deimel, M.D.

Northwest Sports, Spine & Physical Medicine601 W. Maple Ave., Suite 401Springdale, AR 72764 • 479-757-5052

Physical Medicine & Rehab

Northwest Gastroenterology – Bentonville2900 Medical Center Pkwy., Suite 310Bentonville, AR 72712 479-553-2250

Allan Weston, M.D.

Northwest Gastroenterology – Springdale601 West Maple Ave., Suite 213Springdale, AR 72764 479-757-8150

Ranga Balasekaran, M.D., F.A.C.G.

Infectious Diseases

Shawn Holcomb, D.O.

Northwest Primary Care – Centerton331 Commercial St., Centerton, AR 72719 479-795-2167

Ronny G. Phipps, M.D.

Northwest Primary Care – Har-Ber Meadows6636 W. Sunset Ave., Suite A, Springdale, AR 72762 479-361-4631

Jeffrey Bearden, M.D.

Northwest Primary Care – Springdale3409 Elm Springs Rd. Springdale, AR 72762479-927-2100

Anna Eremieva, M.D. Lynn Davis, M.D. Internal Medicine/Pediatrics

Amy Irwin, M.D.

Northwest Medical Plaza at Pinnacle2000 S. 42nd Street, Suite 100Rogers, AR 72758 • 479-273-9173

Northwest Family Care – Westside3875 W. Sunset Ave., Springdale, AR 72762479-751-9236

Northwest Medical Plaza – Eastside2158 Butterfield Coach Road Springdale, AR 72764 • 479-757-5026

Northwest Family Care – Rogers1615B West Persimmon St. Rogers, AR 72712479-636-7192

Northwest Family Medicine – Centerton101 Sun Meadow Dr. Centerton, AR 72719 • 479-795-0426

Northwest Family Medicine – Southside4401 S. Thompson St., Springdale, AR 72764479-757-5350

Northwest Family Medicine – Tuscany Square2603 W. Pleasant Grove Rd., Suite 109Rogers, AR 72758 • 479-636-4138

Northwest Medical Plaza – Wedington3399 W. Black Forest Dr., Suite 2Fayetteville, AR 72704479-757-5056

Lance Hamilton, M.D.Internal Medicine

John Price, M.D.Internal Medicine

Maternal-Fetal Medicine Center of Northwest Arkansas5501 Willow Creek Drive, Suite 202 Springdale, AR 72762 • 479-249-6905

Garrett Sanford, M.D., F.A.C.C.

Northwest Center for Infectious Diseases2900 Medical Center Parkway, Suite 240A Bentonville, AR 72712 479-553-2121

Daniel Young, M.D.Mark Lee Stillwell, M.D., F.A.C.P.

FOR D O CTORS YOU CAN DEPEND ON, TRUST NORTHWEST.

Surgical Associates at NW – Bentonville2900 Medical Center Pkwy., Suite 310Bentonville, AR 72712 479-553-2250

Kristin Bosc, Ph.D. Clinical Neuropsychology

Northwest Cardiology – Bentonville2900 Medical Center Pkwy., Suite 240BBentonville, AR 72712 • 479-553-2200Also serving Bella Vista

Northwest Cardiology – Springdale601 West Maple Ave., Suite 703Springdale, AR 72764 • 479-750-2203

Northwest Senior Health – Bella Vista1801 Forest Hills Blvd., Suite 131Bella Vista, AR 72715 • 479-876-6566

Northwest Senior Health – Sugar Creek1102 NW Lowes Ave., Suite 4Bentonville, AR 72712 • 479-553-2470

Best Start Pediatric Clinic5501 Willow Creek Dr., Suite 104Springdale, AR 72762 479-575-9359

The Children’s Clinic at Springdale3057 Springdale Ave. Springdale, AR 72762 479-751-2522

Marc Rogers, M.D.

Lisa Bearden, M.D.

General Surgery

Northwest Senior Health – Schmieding2422 N. Thompson, Suite A Springdale, AR 72764 • 479-750-6566

Northwest Orthopedics – Springdale601 W. Maple Ave., Suite 401Springdale, AR 72764 479-757-5052

Northwest Pulmonology and Sleep Medicine601 W. Maple Ave., Suite 101 Springdale, AR 72764 • 479-757-4720

George Deimel, M.D.

Northwest Sports, Spine & Physical Medicine601 W. Maple Ave., Suite 401Springdale, AR 72764 • 479-757-5052

Physical Medicine & Rehab

Northwest Gastroenterology – Bentonville2900 Medical Center Pkwy., Suite 310Bentonville, AR 72712 479-553-2250

Allan Weston, M.D.

Northwest Gastroenterology – Springdale601 West Maple Ave., Suite 213Springdale, AR 72764 479-757-8150

Ranga Balasekaran, M.D., F.A.C.G.

Infectious Diseases

Shawn Holcomb, D.O.

Northwest Primary Care – Centerton331 Commercial St., Centerton, AR 72719 479-795-2167

Ronny G. Phipps, M.D.

Northwest Primary Care – Har-Ber Meadows6636 W. Sunset Ave., Suite A, Springdale, AR 72762 479-361-4631

Jeffrey Bearden, M.D.

Northwest Primary Care – Springdale3409 Elm Springs Rd. Springdale, AR 72762479-927-2100

Anna Eremieva, M.D. Lynn Davis, M.D. Internal Medicine/Pediatrics

Amy Irwin, M.D.

Northwest Medical Plaza at Pinnacle2000 S. 42nd Street, Suite 100Rogers, AR 72758 • 479-273-9173

Northwest Family Care – Westside3875 W. Sunset Ave., Springdale, AR 72762479-751-9236

Northwest Medical Plaza – Eastside2158 Butterfield Coach Road Springdale, AR 72764 • 479-757-5026

Northwest Family Care – Rogers1615B West Persimmon St. Rogers, AR 72712479-636-7192

Northwest Family Medicine – Centerton101 Sun Meadow Dr. Centerton, AR 72719 • 479-795-0426

Northwest Family Medicine – Southside4401 S. Thompson St., Springdale, AR 72764479-757-5350

Northwest Family Medicine – Tuscany Square2603 W. Pleasant Grove Rd., Suite 109Rogers, AR 72758 • 479-636-4138

Northwest Medical Plaza – Wedington3399 W. Black Forest Dr., Suite 2Fayetteville, AR 72704479-757-5056

Lance Hamilton, M.D.Internal Medicine

John Price, M.D.Internal Medicine

Maternal-Fetal Medicine Center of Northwest Arkansas5501 Willow Creek Drive, Suite 202 Springdale, AR 72762 • 479-249-6905

Garrett Sanford, M.D., F.A.C.C.

008_Page8_Core_For12Pager

EVERYDAY WELLNESS

Few things put our wellness routine at higher risk than a trip away from home. Whether for business or pleasure, excursions out of town present challenges to our diet, exercise and rest schedules. But change doesn’t have to be a bad thing. Make the most of a break from your everyday routine by taking advantage of technology and embracing your thirst for the unknown.

• Move. The great thing about exercise is you can do it anywhere. Research local Pilates studios online, hit popular hiking trails you’ve never explored or maybe even try snorkeling for the fi rst time. Pack comfortable clothes, sneakers and

a resistance band to fi t in a workout whenever — and wherever — you can.

• Restore. Put your smartphone to use by downloading an online meditation tool. Whether you’re looking for daily prayers, guided imagery practices or deep-breathing techniques, a digital solution is available.

• Rest. Lots of Web-based applications can also help you get the rest you need after a long day of meetings, trip to the zoo or visit with family. Search for white noise apps or music sites to fi nd your most relaxing soundtrack.

On-the-Go Guide to

Just because you’re leaving town doesn’t mean

you have to abandon your healthy habits.

Healthy Travel

Whether you’re in the car, at a ballgame or dining out with family and friends, making healthy food choices when you don’t know the lay of the land can be challenging. A few tips can help you keep your diet on the right track.

1. PACK IT UP. Lessen the likelihood you will indulge in convenience store snacks like chips and cookies by packing healthy items that travel well. Filled with protein and omega-3 fatty acids, nuts are a great option to divide into portions and throw in your backpack or purse. In the mood for something sweet? Take along a piece of fruit for a punch of vitamin C.

2. GO ONLINE. Because health is a hot topic for many foodies, you can often track down guides dedicated to restaurants that serve fresh, organic and perhaps even vegan food. Curious about how many calories are in that veggie burger? Bet you can fi nd the app for that, too. Embrace the fl avors of a new place.

3. PLAN AHEAD. Before you head out on your excursion, sketch out a daily checklist of nutrition goals. This may include servings of fruits, vegetables and proteins you need each day and maximum amounts of snacks and desserts you should have.

3TIPSFOR HEALTHY EATS ON THE ROAD

DON’T FORGET YOUR EARBUDS!

Most importantly, don’t forget to have fun with new foods you fi nd while traveling. Variety is, after all, the spice of life!

8

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Carrying the Weight of Your

Being overweight or obese a� ects your health from head to toe.

You love the way you look in the mirror when you reach a healthy weight. It feels great to fi t into your skinny jeans or slip into a smaller dress size, but the real magic happens on the inside.

Well-being

HEA

RT

Losing 10 pounds over the course of six months

can have a similar impact to some medications, lowering

your blood pressure and leading to a reduced risk of heart disease and stroke.

PANCREAS

Losing 7 percent of your excess body

weight and exercising 30 minutes a day

reduces your risk of developing diabetes

by 60 percent.

Having a waist measurement of more

than 35 inches for women and more than 40 inches for men has been linked

to increased risk of heart disease, diabetes and

premature death.

K

NEE

Each pound of weight you lose

reduces the amount of pressure on the knee joint by four pounds.

BRAIN

WA

IS

T

FEET

People who maintain a healthy weight are less likely to

experience depression or develop Alzheimer’s

disease. National Institutes

of Health

National Institutes of Health

Arthritis Foundation

National Institutes of Health

American Diabetes Association

Harvard Health

Ditch the weight and save your feet.

Those with the weight-related diabetes are 15 times more likely to have a foot or leg

amputated.

PREVENTION

GOALS THAT RISE TO THE OCCASIONThe fi rst step to achieving a weight or fi tness goal is knowing where you want to be. Your aspirations have a lot to do with whether or not you are successful. Choose goals that are:

Realistic. Don’t let weight-loss competition shows give you the wrong impression. Losing a pound or two a week is considered better for your health and more sustainable than rapid weight loss.

Incremental. Setting short-term goals on your way to a big goal will give you an excuse to celebrate your victories. Motivation is everything.

Specifi c. It’s not enough to say that you want to “get healthy.” Instead, commit to being active at least three times a week or work on lowering your blood pressure.

Evolving. Even the best-laid plans can sometimes go off track. Give yourself permission to weather setbacks and make new goals as needed to fi t your changing needs.

9

Sometimes diet and exercise aren’t enough to take excess weight off. Visit bit.ly/nhs-bariatricfaq to learn about bariatric (weight-loss) surgery options that can help.

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ng s

tres

s, e

xerc

ise

also

hel

ps e

ase

sym

ptom

s of

irri

tabl

e bo

wel

sy

ndro

me.

OP

TIM

AL

EXER

CISE

: Cho

ose

exer

cise

s th

at

targ

et m

ovem

ent i

n yo

ur lo

wer

ext

rem

itie

s, s

uch

as jo

ggin

g an

d bi

kin

g. A

thle

tic

acti

viti

es t

hat

in

volv

e ru

nn

ing

and

jum

pin

g ca

n h

elp,

as

wel

l.

NEUR

OPAT

HY

HO

W IT

HEL

PS:

Exe

rcis

e ha

s be

en s

how

n to

red

uce

the

secr

etio

n

of in

fl am

mat

ory

chem

ical

s th

at m

ay

trig

ger

neur

opat

hy p

ain.

Exe

rcis

e al

so r

elea

ses

natu

ral o

pioi

ds in

the

brai

n t

hat

hav

e a

calm

ing

effe

ct

on t

he

body

’s pa

in r

ecep

tors

.

OP

TIM

AL

EXER

CISE

: Sev

eral

st

udie

s ha

ve s

ingl

ed o

ut ta

i chi

as

an id

eal e

xerc

ise

for

pati

ents

wit

h di

abet

ic n

euro

path

y.

Page 4_For 8-Pager_Page 10 for 12-Pager_Core Page 5_For 8-Pager_Page 11 for 12-Pager_Core

Stre

ngth

en yo

ur le

gs

and

glut

es a

nd im

prov

e ba

lanc

e w

ith ju

mp-

ups.

U

sing

a s

tep

plat

form

, ho

p on

and

off

on o

ne le

g,

alte

rnat

ing

legs

eve

ry

third

jum

p.

Focu

s on

your

cor

e. L

ying

fl at

on

your

bac

k, p

ull y

our k

nees

up

to yo

ur c

hest

, the

n ex

tend

your

le

gs a

gain

with

out l

ettin

g yo

ur

heel

s to

uch

the

grou

nd. A

fter

10

reps

, tak

e a

30-s

econ

d br

eath

er a

nd re

peat

.

Get y

our h

eart

pum

ping

with

som

e qu

ick

card

io. S

tand

ing

in p

lace

, do

knee

-hig

hs (l

ift o

ne k

nee

and

hold

, th

en re

peat

with

oth

er k

nee)

as

quic

kly

as p

ossi

ble

for 3

0 se

cond

s, fo

llow

ed

by 3

0 se

cond

s of

con

trol

led

brea

thin

g.

Repe

at 1

0 tim

es.

1 MIN

UTE

5 M

INU

TES

10 M

INU

TES

FILL

YOUR

PRE

SCRI

PTIO

N FO

R

WORK OUT IN10 MINUTES

(OR LESS)Exer

cise

Mor

e do

ctor

s ar

e w

ritin

g pr

escr

iptio

ns fo

r exe

rcis

e to

ta

ckle

com

mon

hea

lth is

sues

. As

it tu

rns

out,

mov

ing

your

mus

cles

is

just

wha

t the

doc

tor o

rder

ed.

COGN

ITIV

E DEC

LINE

HO

W IT

HEL

PS:

Exe

rcis

e pr

omot

es th

e gr

owth

of b

lood

ve

ssel

s in

the

brai

n, w

hich

ca

n co

mba

t mild

cog

niti

ve

impa

irm

ent.

Uni

vers

ity

of

Nor

th C

arol

ina

at C

hape

l Hill

Sc

hool

of M

edic

ine

rese

arch

ers

took

imag

es o

f the

bra

ins

of

14 o

lder

adu

lts

and

foun

d th

at

thos

e w

ho w

ere

aero

bica

lly

acti

ve h

ad m

ore

smal

l blo

od

vess

els.

The

ir v

esse

ls w

ere

also

w

ider

and

had

less

“tor

tuos

ity”

or

twis

ting

, whi

ch c

an w

eake

n

bloo

d fl o

w.

OP

TIM

AL

EXER

CISE

:D

ance

! Cho

ose

an a

erob

ic

exer

cise

that

req

uire

s m

enta

l co

ncen

trat

ion

or m

emor

y, s

uch

as Z

umba

or

danc

e ae

robi

cs, f

or

the

mos

t cog

niti

ve b

enefi

t.

BLOO

D PR

ESSU

REH

OW

IT H

ELP

S: E

xerc

ise

dila

tes

bloo

d ve

ssel

s. I

t als

o he

lps

you

burn

ex

cess

fat,

whi

ch fu

rthe

r re

duce

s bl

ood

vess

el c

onst

rict

ion

. On

av

erag

e, lo

sing

fi ve

to 1

0 p

ound

s of

w

eigh

t lea

ds to

a d

rop

in s

ysto

lic

bloo

d pr

essu

re u

p to

eig

ht p

oint

s —

th

e sa

me

amou

nt a

s so

me

bloo

d pr

essu

re m

edic

atio

ns c

an a

chie

ve.

OP

TIM

AL

EXER

CISE

: Exe

rcis

es

that

get

you

r h

eart

rat

e up

are

id

eal.

One

stu

dy s

how

ed s

wim

min

g th

ree

or fo

ur ti

mes

a w

eek

for

up

to 4

5 m

inut

es h

ad a

par

ticu

larl

y be

nefi c

ial e

ffec

t on

bloo

d pr

essu

re.

ARTH

RITI

SH

OW

IT H

ELP

S: Ju

st li

ke y

our

mus

cles

, yo

ur b

ones

rel

y on

blo

od to

sta

y st

rong

and

he

alth

y. A

s ph

ysic

al a

ctiv

ity

impr

oves

blo

od

circ

ulat

ion

, you

r bo

nes

an

d jo

ints

rec

eive

m

ore

nut

rien

ts t

hat

hel

p re

pair

dam

age.

B

ette

r ci

rcul

atio

n al

so im

prov

es th

e de

liver

y of

pai

n-re

lievi

ng m

edic

atio

ns.

OP

TIM

AL

EXER

CISE

: Avo

id h

igh-

impa

ct

exer

cise

an

d in

stea

d op

t fo

r sl

ow, s

oft

mov

emen

ts. Y

oga,

cyc

ling

and

wat

er a

erob

ics

are

all g

reat

opt

ions

.

GI IS

SUES

HO

W IT

HEL

PS:

Whe

n yo

ur b

ody

is m

ovin

g,

your

gas

troi

nte

stin

al s

yste

m s

tart

s m

ovin

g,

too.

Tha

t’s w

hy r

egul

ar e

xerc

ise

help

s pr

even

t co

nst

ipat

ion

, on

e of

th

e m

ost

com

mon

G

I co

mpl

aint

s. B

y re

duci

ng s

tres

s, e

xerc

ise

also

hel

ps e

ase

sym

ptom

s of

irri

tabl

e bo

wel

sy

ndro

me.

OP

TIM

AL

EXER

CISE

: Cho

ose

exer

cise

s th

at

targ

et m

ovem

ent i

n yo

ur lo

wer

ext

rem

itie

s, s

uch

as jo

ggin

g an

d bi

kin

g. A

thle

tic

acti

viti

es t

hat

in

volv

e ru

nn

ing

and

jum

pin

g ca

n h

elp,

as

wel

l.

NEUR

OPAT

HY

HO

W IT

HEL

PS:

Exe

rcis

e ha

s be

en s

how

n to

red

uce

the

secr

etio

n

of in

fl am

mat

ory

chem

ical

s th

at m

ay

trig

ger

neur

opat

hy p

ain.

Exe

rcis

e al

so r

elea

ses

natu

ral o

pioi

ds in

the

brai

n t

hat

hav

e a

calm

ing

effe

ct

on t

he

body

’s pa

in r

ecep

tors

.

OP

TIM

AL

EXER

CISE

: Sev

eral

st

udie

s ha

ve s

ingl

ed o

ut ta

i chi

as

an id

eal e

xerc

ise

for

pati

ents

wit

h di

abet

ic n

euro

path

y.

Page12_CC_D

From walking up and down stairs to getting out of bed in the morning, aching and pain in your knees can really hold you back. The second leading type of chronic pain, knee pain may be the result of an injury to a tendon or swelling within the joint. The most common cause of knee pain is arthritis.

WEAR, TEAR AND REPAIRThe largest, strongest joint in your body, your knee is where your shinbone and thighbone meet. A healthy joint has plenty of cartilage to cushion your bones and provide smooth, stable support. Osteoarthritis occurs when the cartilage wears away and becomes frayed and rough. This may cause the bones to rub together or produce bone spurs.

The pain of osteoarthritis can develop during the course of many years, and pain generally worsens over time. Your doctor can help you fi nd a treatment plan to stop knee pain and get you back to normal life.

What You

Learn why your knees hurt and what you can do to fi nd relief.

KNEE-D to Kn�

DO I NEED A KNEE REPLACEMENT?During a knee replacement, the damaged bone and cartilage are removed and replaced with a metal and plastic joint. Before undergoing surgery, your doctor will recommend other options, including:

• assistive devices

• knee injections

• over-the-counter pain relievers

• physical therapy

• prescription medication to stop infl ammation and pain

• weight loss

If you have tried nonsurgical options and still have knee pain that keeps you from sleeping or participating in normal activities, you may need a knee replacement. Almost all patients who choose knee surgery fi nd that they get relief from their arthritis following rehabilitation. Since knee joints can last for as long as 20 years, there is often no age restriction on getting a knee replacement.

VOLUME 7 • ISSUE 2 | Want More? Visit NorthwestHealth.com/signup to sign up for our eNewsletter! | NorthwestHealth.comThis publication in no way seeks to serve as a substitute for professional medical care. Consult your doctor before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.

Northwest Health System609 W. Maple Ave.Springdale, AR 72764

Our orthopedic specialists can offer relief from knee pain. Call (479) 250-3037 to learn more.

WANT TO READ MORE?To receive other health and wellness articles, register for our eNewsletter by visiting NorthwestHealth.com/signup.

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