Breast Cancer: Early Detection

breast cancer.jpgBreast cancer is the most common cancer in American women, except for skin cancers. About 1 in 8 women born today in the United States will get breast cancer at some point.

The good news is that early detection can save a life. Breast cancer is sometimes found after symptoms appear, but many women with breast cancer have no symptoms. This is why regular breast cancer screening is so important.  A mammogram – the screening test for breast cancer – can help find breast cancer early when it’s easier to treat.

National Breast Cancer Awareness Month is a chance to raise awareness about the importance of early detection of breast cancer. Make a difference! Spread the word about mammograms and encourage communities, organizations, families, and individuals to get involved.

To learn more about breast cancer, visit the American Cancer Society website to find the latest information.

 

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Yoga with Jessica- Yin Yoga

dreamstime_xl_67715989Ahhhh, fall.  This is my favorite time of the year.  I love the colors, the smells, the warmth during the day and the cool nights.  This is a busy time of year for us as my husband is a farmer, so harvest is approaching quickly.  Of course, the holidays are also quickly approaching too.

I want to take a break from talking about poses this month. Instead, I would like to focus on all the busyness we face as the busy time of the year is quickly approaching. What does a typical day look like for you? Do you work? Do you attend school? Are you focused on a sick family member? Are you trying to keep your kids on track? Are you trying to keep up with social media? As the holidays creep upon us, we tend to get more hurried and more stressed. The word chaotic comes to my mind. In this season, do you ever take time to be completely silent and still for yourself?

I would like to teach you a little about Yin Yoga this month. Back in August, I completed a 30-hour training on yin yoga.  The teacher was extremely knowledgeable and he taught flawlessly.  Everything he said made complete sense to me.  I had this feeling of, “where have you been all my life?”  Oh how much easier school would have been had all teachers taught like him.

We have 3 principles in yin yoga:

  1. Play the edge, specifically, YOUR edge.
  2. Relax your muscles.
  3. Stay relatively still for a relatively long period of time.

Wait, is number 3 correct?  Yes, it is!  In a yin yoga class, you hold the pose anywhere from 2 to 20 minutes! This is the exact reason why this busy season is the perfect time to check out a yin yoga class!  You are busy all day long.  How much of that busy time is spent on you?  Seriously, how much time do you give yourself?  Do you even take time to eat lunch away from your desk?  With the kiddos in sports, are you eating at the concession stand more times than not?  Try a yin yoga class and you WILL be totally focused on you for the entire time.

Yin yoga MAKES you take the focus off everyone and everything else but you. You are in control of the poses, and it is up to you how deep your body will go.  Whereas most yoga classes have some type of music playing in the background, most yin classes are done in silence.  It’s a time of quiet where you come into yourself.

I have now taught 4 yin yoga classes since my training, and I would say 90% of my students LOVED the class.  Yin yoga can be very difficult if you are unable to stay still for a very long time, but it’s not impossible, though.  You’ll learn much about yourself!

In closing, please find time for yourself!  Even if it is not a yin yoga class, please take time to do something just for you.  Go for a walk amongst the colorful backdrop that is fall, watch a sunset, or take a long, relaxing, fragrant bubble bath.  Whatever creates peace & quiet for you.  Be good to yourself!

Namaste

Using Mindfulness Meditation

dreamstime_xl_29933419What is mindfulness meditation? Mindfulness meditation is the process of bringing one’s attention to the current moment. Focusing the mind and increasing body awareness, self-awareness, regulation of emotion and regulation of attention.

There have been many studies evaluating the health benefits of mindfulness meditation. Some of the possible benefits are:

  • Lowering blood pressure
  • Lowering cholesterol
  • Lowering the risk of heart disease
  • Lowering the risk of stroke
  • Relieve stress
  • Decrease depression
  • Improving insomnia
  • Decreasing anxiety and worry
  • Increase productivity
  • Increase concentration
  • Increase happiness
  • Improve well-being and inner peace.

For an introduction to mindfulness meditation click here to sample different forms of meditation.

Sources: US National Library of Medicine National Institutes of Health  and Mindful

 

Vestibular Awareness Week: Are you feeling dizzy?

It’s Balance Awareness Week so here are some interesting facts about vestibular disorders which can affect your balance!  If you experience any of these symptoms, talk to your doctor about receiving specialized treatment at Cameron’s Rehabilitation Center.  Our Vestibular Rehabilitation Therapists are members of the Vestibular Disorders Association. The vestibular system includes the parts of […]

Diabetes: Do you know the signs?

dreamstime_xl_64347052.jpgAccording to the 2017 National Diabetes Statistics Report, an estimated 30.3 million people in the U.S. have diabetes. Of those, 23.1 million have been diagnosed and 7.2 million don’t even know they have it. That’s a lot of people walking around with a potentially life threatening, undiagnosed disease. After all, the complications of diabetes can be very severe. In the U.S.:

  • The number one cause of death from diabetes is heart attack.
  • The number one cause of blindness

Some other interesting facts from the report:

  • More men have diabetes than women at 15.3 million and 14.9 million respectively.
  • More men are undiagnosed than women at 4.0 million and 3.1 million respectively.
  • More women are diagnosed than men at 11.7 million and 11.3 million respectively.

But before we get to the disease, let’s take an anatomy review. Your pancreas is a large organ that sits behind the stomach and it has two functions. The first function is to secrete digestive enzymes that help break down our food and is done by about 95% of the pancreas. The second function is to make and secrete insulin. Insulin is made in the beta cells of the pancreas and is a very important hormone. Insulin acts like a little key that opens up your cells and allows glucose to move from the bloodstream into the cells where it is burned for heat and energy. Glucose is our body’s fuel and it comes from the carbohydrates in our food. Without insulin, our cells would starve.

So what is diabetes? For the purposes of this article we will talk about 4 types of the disease; type 1, type 2, gestational diabetes, and type 1 ½ or Latent Autoimmune Diabetes of Adults (LADA).

Type 1 diabetes is considered an autoimmune disease. It occurs when the body makes antibodies that attack the beta cells and kill them off. Once they are all gone, the body can no longer produce insulin. Once diagnosed, type 1 diabetics have to inject insulin for the rest of their life sometimes giving 3 to 7 injections daily. Type 1 accounts for 5-10% of diabetes cases and usually begins in younger children but can develop at any age.Type 2 diabetes is the most common form of the disease. It accounts for around 90-95% of diabetics. Type 2 typically starts with insulin resistance, a condition where the little insulin “key” becomes less effective at opening up the cells. When this happens the pancreas tries to compensate by making more insulin.

Type 2 diabetes is the most common form of the disease. It accounts for around 90-95% of diabetics. Type 2 typically starts with insulin resistance, a condition where the little insulin “key” becomes less effective at opening up the cells. When this happens the pancreas tries to compensate by making more insulin. Unfortunately, in type 2, this usually causes more and more insulin resistance. Eventually, the pancreas can no longer keep up with the demand and the beta cells start to lose their function. Type 2 is considered a progressive disease and tends to get worse over time, however, it can be controlled with a lifestyle change (diet and exercise), oral medication, injected medication including insulin, or any combination of these. Diet, including portion control and carb counting and exercise are always included in the diabetes prescription. Type 2 tends to happen in older adults but with the obesity problem in the United States, we are seeing younger and younger people with the disease.

Gestational diabetes is a disorder where the hormones produced in pregnancy work against insulin making it less effective. It occurs in about 9% of pregnancies. It usually resolves itself after giving birth but does put the mother and baby at increased risk for developing type 2 diabetes later in life.

Type 1 ½ diabetes, or LADA, starts out like type 2 and is controlled with medication at first. At some point, sometimes after years, the beta cells are destroyed and the person is on insulin like type 1. It occurs in adulthood. Some agencies don’t recognize the term and simply refer to it as slow developing type 1.

Next time I will discuss the technology involved in treatment and care of diabetes.

This article was contributed by John White, a registered nurse and Certified Diabetes Educator (CDE) at Cameron Hospital.

How to spot heat exhaustion

dreamstime_xl_43808059.jpgAs school is back in session and athletes have returned to fall sports, avoiding the effects of heat is an important, life-saving consideration. Here are IHSAA tips and recommendations to avoid heat illness.

  • Start practice hydrated. Nearly ¾ of student athletes currently start practice already dehydrated. An athlete who is dehydrated by as little as 1-2% of his or her body weight can expect to experience a decrease in performance of 10-15%
  • Dehydration can be prevented by monitoring body weight (i.e. Weighing in and out of every practice, urine color, etc.)
  • For every pound lost during practice or game, the athlete should consume 16-20 oz. of fluid prior to the next practice or within six hours of practice ending if there is not another practice that day.
  • Heat acclimatization takes up to10-14 days and athletes would be better off working on that during the summer than waiting for the first day of fall practice.
  • The beverage of choice to hydrate is COLD WATER!
  • Any activities longer than 45 minutes, a sports drink may be advised.
  • During practice, the typical water break should occur every 15-20 minutes but more frequently if dictated by the weather.
  • Coaches should NEVER restrict fluid intake during practice.
  • NO ENERGY DRINKS, CAFFEINATED BEVERAGES!

Know the symptoms of heat exhaustion:

  • Heavy sweating
  • Weakness
  • Cold, pale, clammy skin
  • Fast, weak pulse
  • Nausea or vomiting
  • Fainting

Exertional heat stroke causes more sports-related deaths than any other illness or condition but it is the most preventable and the most treatable if treatment is initiated in a timely manner.

 

Yoga with Jessica- Boat Pose

Boat Pose.jpgThroughout these posts, I have discussed some basic and familiar yoga poses. This month I’d like to introduce you to the boat pose.

Boat pose is a core and deep hip flexors (they attach the inner thigh bones to the front of the spine) strengthener.  To perform boat pose you actually balance on your buttocks between your sit bones and tailbone.  You could actually call boat pose a balance pose; however, the main goal of boat pose is to strengthen your core while maintaining proper form.

Physical benefits:

  • Builds core strength
  • Improves balance, digestion & circulation
  • Strengthens the legs, hips, groin abdomen & arms
  • Lengthens the spine & neck
  • Opens the chest, shoulders & throat
  • Improves posture

Mental benefits:

  • Improves concentration
  • Develops focus

Do not let the picture fool you.  As with all yoga poses, there are many modifications to be made as you build core strength.  When starting boat pose you may find you don’t have a lot of core strength.  There’s no reason you cannot use a wall as a prop as you start building that strength.  I would recommend moving from a wall to a strap to no props but yet still modifying the pose until you become strong enough to do the full pose.  Please note that straight legs are not a requirement for any version of the pose.

As I’ve mentioned before, you need to be “present in the present moment” when practicing yoga.  This allows you to “feel” what is going on in your body while at the same time blocking out all other thoughts.

Interested in giving boat pose a try?  Feel free to message me on my Facebook page, Simply Yoga with Jessica, with any questions, concerns or comments you may have.

In closing, I have a quote from Jason Crandell….”Yoga is the perfect opportunity to be curious about who you are.”

Namaste

Back to school Backpack Safety!

dreamstime_xl_32644658When selecting a backpack, look for:

  • An ergonomic design, wide straps, and lightweight.
  • The correct size: never wider or longer than your child’s torso and never hanging more than 4 inches below the waist
  • Padded back and shoulder straps
  • A waist belt helps to distribute the weight more evenly across the body
  • Compression straps on the sides or bottom to stabilize the contents
  • Reflective material

As a parent, we can encourage kids to use their locker or desk often throughout the day instead of carrying all books in the backpack. Also, we should make sure kids don’t tote unnecessary items to school that can add extra pounds to carry. When kids are bringing home homework encourage them to bring home only the books needed for homework or studying each night.

Knowing how to carry and pick up a backpack correctly is also important. With anything that is heavy weight, they should bend at the knees and grab the backpack with both hands when lifting it to the shoulders. Make sure your child uses both straps when carrying the backpack. Using one strap can shift the weight to one side and causes muscle pain and posture problems. Also tighten the straps enough for the backpack to fit closely to the body. The pack should rest evenly in the middle of the back and not sag down to the buttocks. When loading the backpack, use all of the backpack’s compartments, putting heavier items, such as textbooks, closest to the center of the back.

If your child has back pain or numbness in the arms or legs, talk to your doctor or a physical therapist.

Source: Kids Health

5 Simple and Fun Water Aerobics for Seniors

IF-557.jpg-4245×2820--624x402.pngWith the summer in full swing and the abundance of lakes in our area, how about some refreshing exercise in the warm water to soothe joint pain? Read here for 5 great water exercises for seniors.

Staying active as a senior can be tough. Achy joints that don’t work as well as they used to make it hard to go for a walk or incorporate strength exercises into a daily routine. However, exercising in the water is great for reducing arthritis and other joint pain because it puts less stress on the joints and the buoyancy of the water helps reduce the pressure on joints. Water also acts as a form of resistance, so strength exercises can be performed in the water without heavy weights. Performing strength exercises and using resistance will increase flexibility and balance and decrease bone and muscle loss.

We suggest giving the following exercises a try, but keep these safety tips in mind: be aware of your limits, never do water aerobics alone (it’s not as fun, anyway), and speak with your doctor about how your medications and overall fitness mesh with water aerobics.

1. AQUA JOGGING

Aqua jogging is the perfect aerobic, low-impact exercise to get the heart pumping and blood flowing throughout the body. Aqua jogging can be as simple as jogging through the water from one side of the pool to the other. This exercise can also be simplified to walking back and forth in the pool or jogging or marching in place. Aqua jogging is designed to get the heart rate up and keep it up, so whichever modification you choose, be sure it’s at least a little challenging.

2. FLUTTER KICKING

Flutter kicking is another great low-impact cardio exercise. This exercise can be performed with or without a kickboard. With a kickboard, hold it out in front of you and flutter kick your legs to propel you back and forth across the pool. You can also flutter kick without a kickboard if one is not available. Perform a front float with your head above water while holding onto the side of the pool and flutter kick your legs. Whichever way you do it, kick at a steady tempo that doesn’t tire you too quickly but also gets the heart pumping.

3. LEG LIFTS

Using the resistance of the water, leg lifts work all of the muscles in the legs. For this exercise, stand in the pool and lift one leg out to the side and back down. Repeat until your leg feels tired, then switch legs and perform the exercise on the other leg. Not only does this exercise work the legs, it also improves balance and strengthens your core.

4. STANDING WATER PUSH-UPS

Water push-ups are a great way to build arm, chest, and shoulder strength without putting too much pressure on the joints. Stand along the side of the pool and place your hands a little wider than shoulder-width apart on the gutter or edge of the pool. Bend your arms and lean in toward the wall, then push yourself back out. Repeat this exercise slowly and until your arms feel tired. Be careful not to push it too hard until you know your limits.

5. ARM CURLS

For this exercise, stand in the middle of the pool with water weights. Water weights don’t have to be used, but they do offer extra resistance. Hold the weights in front of you, arms in front with palms facing out. Curl the weights up then back down and repeat until fatigued. This exercise can also be done with palms facing toward you instead of away with the same curling motion.

Exercising may not be at the top of your to-do list because of achy joints, arthritis and other health problems that develop with age. However, water aerobic exercises offer a great alternative to traditional exercise at a gym. Perform the above exercises at least three times a week to experience greater flexibility, bone density, and cardiovascular function–plus relief from joint and arthritis pain!

Source: Senior Lifestyle

Cameron Partners with Trine University to Provide Health Services

Student_Health_Center_Cameron.jpgCameron Memorial Community Hospital and Trine University are proud to announce their recent partnership to provide health services for its students.  The outpatient student health center will be located in the Rick L. and Vicki L. James University Center and will be open Monday through Friday.

The clinic will be available to provide basic primary care including but not limited to physical exams, treatment planning and implementation related to minor injuries and illnesses, immunizations, screenings, lab draws, administration of medications, and more.  “Historically, we’ve seen many Trine students in our Urgent Care Center or our Emergency Department,” said Connie McCahill, Cameron President and CEO.  “We are excited to be able to work with Trine and have the opportunity to take a proactive approach with students as it relates to health and wellness.”

Cameron Hospital will coordinate all general clinical and administrative services for the health center as well as provide the staff and supplies necessary to run a successful clinic.  The University provides the necessary clinic space as well as resources for promotion and support such as access to email and other forms of communication on campus. “Part of the overall student experience we pride ourselves upon at Trine University is making sure our students stay healthy,” said Earl D. Brooks II, Ph.D., Trine University president. “Trine has a longstanding relationship with Cameron Hospital and we are excited to extend our partnership in order to provide our students with access to quality health care on campus.”

The clinic will be open for the beginning of the 2017-2018 school year.

Pictured (from left): Randy White, Trine University Vice President for Student Services, Connie McCahill, Cameron President & CEO, Rachel Stump, NP, Cameron Hospital, Earl D. Brooks, II, Ph.D., Trine University President