Publication of:

wellnessCOMMITTED TO IMPROVING DAVIS COUNTY HEALTH

FEBRUARY 2016DAVIS

high blood pressureHow to fight this “silent killer”

get your heart pumpingFind your best exercise plan

PUBLISHERR. Gail Stahle

EdItoRIaLEditor | Jenniffer Wardell

jwardell@davisclipper.com

adVERtISINGSales Manager | Reed Stahle

rstahle@davisclipper.com

Wendy Wallerwwaller@davisclipper.com

Brad Roghaarbroghaar@davisclipper.com

BUSINESS oFFICEThe Davis Clipper

1370 South 500 WestBountiful, UT 84010

801-295-2251

Davis Wellness is published monthly by Utah Media Publishing and is dis-persed in the Davis Clipper newspa-per and in health providers’ offices throughout Davis County. Davis Well-ness is published on the last Thursday of every month.

Our mission is to promote ideas and education about health, happiness and well-being to

help our friends and neighbors in Davis County live longer,

more-fulfilling lives.

Utah Utah

UtahM E D I AP U B L I S H I N G

davis Wellness

BY JENNIFFER WaRdELLjwardell@davisclipper.com

There are a lot of ways to be good to your heart. The physical aspects, of course, are important. Eating right, exercising, and

getting regular check-ups can add years to your life, and improve the quality of the years you do get. If nothing else, getting a new model is nearly impossible (and costs a lot of effort and trouble even if by some miracle you do manage it). But there are more subtle ways to take care of your heart. Stress can also take years off your life, forcing your heart to do a lot more work than it would normally have to. Some stresses can’t be avoided – work and bills, for example – and we’re forced to turn to de-stressing techniques from yoga and meditation to taking long, relaxing walks and thinking about the positive elements in our life. One of the best de-stressing techniques, how-ever, is surprisingly simple. We’re taught from when we’re young that we should just cope with emotional stress, powering

our way through sadness and swallowing anger or worry. Men aren’t supposed to be allowed to cry, and women aren’t supposed to make a fuss. Adulthood, we’re always told, is about growing up

and just accepting the mess that life sometimes insists on shoveling at us. But just swallow-ing our emotions causes its own level of emotional stress

on our hearts. If nothing else, it can lead to one of those awful moments when we “snap” – suddenly screaming at a child, spouse, co-worker or other driver over some relatively small infraction. Often, moments like that happen as the result of a bunch of tiny stresses, piling one on top of the other until the entire load becomes overwhelming. We hear a co-worker’s comment and let it eat at us, or we second-guess a decision we made until we drive ourselves crazy. Recognizing those smaller moments and working through them rather than letting them eat at you, can do wonders for lower-ing your overall stress.

The best way to do this is to talk through your feelings with someone you trust. If it’s a problem with a co-worker or a family member you can go straight to them, but even if you’re not ready for that another friend can sometimes help you get a different perspective on whatever happened. Someone outside the situation can always see it more clearly, and without the emotional coloring that you inevitably feel. And even if they can’t give insight on the situation itself, there’s pretty good odds that they’ll say something that can make you feel better. (It’s important to find someone who respects your feelings, though. Having your emotional reaction be completely dismissed will only increase your stress, as well as your chances that you'll punch whoever dismissed you). No matter what anyone says, being an adult doesn’t mean it’s your job to carry around unnecessary emotional baggage. Talking your feelings out, rather than just suffering through them, is one of the best gifts you can give your heart.

Cut emotional baggage out of your life

2 | Davis Wellness

Get your heart pumpinGRegular exercise can strengthen your heart and help lengthen your life. Learn more about the exercise plan that’s best for you.

BY BECKY GINOS

4

5 SurpriSinG heart helpSHow can knitting or doing puzzles help your heart? Find out the answer, along with other surprising things you can do to help your heart.

in thiS iSSue ...

3 hiGh blood preSSureHigh blood pressure often has no symptoms, but can be incredibly dangerous for your heart. Dis-cover what you can do to fight this “silent killer.”

BY LOUISE R. SHAW

8 heart and hearinGYour ears may be telling you to get your heart checked. Learn more about the connection, and what you can do to help both your ears and your heart.

BY HAROLD PERGLER

12 health direCtoryA listing of local practitioners for a variety of health-related services, provided each month by Davis Wellness.

6 heart healthy diet tipSEating the best food for your heart is more complicated than just cutting out fats. Discover the best foods for your heart. BY JENNIFFER WARDELL

Skin & BeautyNutrition & Diet Healthy Aging Dental Care Health Care Innovation Physical Fitness

Davis Wellness | 3

So you eat the right foods and you get the proper amount of exercise. Does that ensure your heart will be healthy? While it’s a good start, there are a few more things to watch for. What is your stress level? How is your blood pressure? Information compiled by the American Heart Association and found at heart.org, explains why high blood pressure is some-times called “the silent killer.” High blood pressure largely has no symptoms and ignoring it because you think there will be symptoms is “taking a dangerous chance with your life,” accord-ing to the site. High blood pressure puts a higher work-load on your hearts and arteries, it reports, damaging arteries by making microscopic tears that become scar tissue, then collect plaque and harden. That then can lead to damaged organs and blood clots.

So what’s to be done? Some things that lead to high blood pressure can’t be controlled, like family his-tory, age and gender. The factors that can be controlled are staying physically active, having a good diet (with not too much salt), keeping weight under control and avoiding too much alcohol. Though it has not been proven scien-tifically, according to the site, stress may also contribute to high blood pressure, especially if you deal with stress by overeat-ing, misusing drugs or other unhealthy behaviors. Lifestyle modifications, it said, are essential. And you’ve heard them before: A better diet with less salt, staying active and maintaining a healthy weight, avoiding

tobacco smoke and limiting alcohol. The American Heart Association also warned that people with high blood pres-sure should be careful around hot tubs and saunas and should not move between cold water and hot tubs because it could cause an increase in blood pressure. And finally, yes, avoid stress. Although it is not a confirmed risk factor, stress can cause a temporary spike in blood pressure and “can play a role in general wellness,” read the site. Their recommendations for manag-ing stress run from giving yourself time to get things done to finding time to relax to knowing when to say no. Other ideas are to “practice gratitude,” and “think about problems under your control and make a plan to solve them.” “When you can turn down the stress response, you can tune in to good health,” it reads, and that seems to be good advice not only for a healthy heart but a healthy life.

By LOUISE R. SHAWlshaw@davisclipper.com

What to know about high blood pressure

It’s common to workout and build muscles but what about our hearts? “The heart is a muscle like any other in the body,” said Jackson Carter, a manager at Planet Fitness. “We need to work it out and stress it out to strengthen it, just like muscle.” Carter said there are a variety of ways to workout the heart and not just at the gym. “Anything to get the heart pumping is great,” he said. “Jump rope, running or swimming. Swimming is an incredible non-stress to joints workout. Just anything to make your heart beat faster.” A good fitness plan depends on your current health and age, said Carter. “Some people go too hard and injure them-selves,” he said. “Or they put themselves down, quit and don’t come back to the gym. We want to see them three to five days a week.” Carter recommends 20 – 30 minutes of exercise three to five days a week even if it’s not at the gym. “That sounds like a lot but I can watch 20 – 30 minutes of TV without even blinking,” he said. “There are ways to get it in there even if all you do is walk around the block. Most people have access to stairs and that’s a great low impact exercise. You should climb 20 – 30 times a day. Maybe even during a lunch break at work you could go up and down the stairs. That will get your heart pumpin.” To achieve the best cardio results, you should strive to

bring your heart rate between 70 percent and 90 percent of your maximum heart rate (Max HR), according to Carter. “To find your Max HR, subtract your age from the number 220,” he said. “For example, I’m 24 so my Max HR is 220-24=196 beats per minute (BPM). For the best results, I should bring my heart rate between 137 BPM (70 percent) and 174 BPM (90 percent). Be careful though, age plays a huge factor in a workout.” In addition to exercise, Carter said diet plays a vital role. “Heart health starts in the kitchen,” he said. “A high sodium, fatty diet can wreak havoc on the heart. What a lot of people don’t think about is sugar. That’s just as bad as salt or saturated fat. Use sugar items as a treat but don’t cut them out all together. If you cut out everything you like you will relapse.” Another thing to con-sider besides fitness and diet is

stress. “We don’t think of stress with heart health,” Carter said. “Stress can also wreak havoc on the body. It can raise your blood pressure and even cause hair loss. It’s just as impor-

tant to take time to relax, whatever that is for you. Do it (relax) and do it often. Whether it’s watching TV,

gardening or something else.”

Carter said the bottom line is to start doing

something. “Here at Planet Fitness you

have unlimited access to a fit-ness instructor. Come in and meet with a trainer and get a more detailed plan. The new year is a great time to do it.”

4| Davis Wellness

LEARN TO SKATE2nd sessionFeb. 1-24 • 5:15 pm or 5:45 pm

2nd sessionFeb. 8 - March 10AM CLASSES9 am - 12 pm(25 minute classes)

PM CLASSES4 pm - 6 pm (25 minute classes)

SATURDAY CLASSES9 am - 12 pm (45 minute classes)

CALL FOR INFO550 N 200 W, Bountiful, UT

801.298.6220 southdavisrecreation.com

Feb. 13Grab your sweetheart and join us for our 6th annual Sweethearts Run 5K & Kids 1K.Come dressed up and you could win prizes in the Best Dressed or Cutest Couple categories. www.sweethearts5k.com

SWIM LESSONS

SWEETHEARTS RUN

Get your heart pumping through regular exercise

By BECKy GINOSbginos@davisclipper.com

Davis Wellness | 5

SurpriSing thingS you can do to help your heart

information courtesy of healthline.com

Activities such as knitting, sewing or cro-cheting can ease stress and, by extension, pressure on your heart. If you’re not crafty, puzzles can do the same thing.

Dip into the salsa According to the Mayo Clinic, add-ing black beans to salsa can give you a dose of fiber that helps lower bad (LDL) cholesterol.

Work with your hands

Start dancingDancing can help burn calories (between 150 and 300 calories an hour, depending on how much you get into it) and for many people is a lot more fun than traditional exercise.

According to research from the Uni-versity of Maryland Medical Center, laughter can help relieve the stress that damages the endothelium, the tis-sue that forms the inner lining of blood vessels and helps your blood flow. It also promotes the healthy function of blood vessels.

Let yourself laugh

No matter how skinny you are, new research has found that sitting for long periods of time can have an unhealthy effect on blood fats and blood sugar. Whether you’re at work or at home, make sure you get up for regular breaks.

Enjoy some

(dark) chocolate

According to a study published in the American Journal of Clinical Nu-trition, the flavonoids in rich, dark chocolate can help stave off heart disease.

Stop sitting

6 | Davis Wellness

By JENNIFFER WARDELLjwardell@davisclipper.com

Secrets of a truly heart-healthy diet

There’s more to eating a heart-healthy diet than just cutting out calories. When it comes to choos-ing food that will help lower your chances of heart disease, it’s not enough to simply cut out fats and eat more fruits and vegetables. Some fats can actually lower your cholesterol when eaten in moderation, for example, while fruit and vegetable dishes can sometimes be packed with secret fat and sugar. From the bread you eat to the spices in your food, The Mayo Clinic has a variety of tricks and tips to make sure you get the best food for your heart.

Fats While saturated fat is bad for your heart, and trans fat is the worst for your heart, studies have shown that a little monosaturated fat in moderation can actually help lower your cholesterol levels. On processed foods, it’s always important to read the label – some products will specify the kind of fat used, and even if they don't words like “partially hydro-genated” let you know that trans fat is in the product. In general, non-hydrogenated marga-rine is safer than butter (and special cholesterol-lowering margarine brands such as Smart Balance are even safer), and olive, canola and vegetable or nut oils are safer than any other kind of oil. Nuts, seeds and avocados are also good sources of fat, while non-dairy creamer is on the “bad” side of the fence with gravy and cream sauces.

Fruits and veggies Vegetables and fruits are a key part of any healthy diet – they’re low-calorie, and packed with important vitamins and minerals. Canned fruits with syrup, however, are also packed with unhealthy sugar. This can also be true of a lot of fruit juices, and even some fro-zen fruit (check the label to make sure extra sugar hasn’t been added). Coconut is also too sugary to be worth it nutritionally. On the vegetables side, the secret is all in the preparation. Butter- and cream-based sauces can pack a lot of fat on top of the otherwise healthy vegetables you’re eating, and frying and breading are both big no-nos as well. When eating salad, also keep an eye on your dressing

type and amount.

Bread Donuts and cakes are obviously unhealthy sources for your daily grains, but frozen waffles, corn bread and egg noodles are also fatty enough to be more trouble than they’re worth. Even white bread is nutritionally deficient enough to not be worth the trouble. Instead, switching over to whole-grain bread, brown rice, and whole grain pasta can give you the fiber and other nutrients you need to keep your heart strong. Oatmeal is also a good addition, though make sure not to get caught up in some of the high-sugared flavored versions avail-able.

Sneaky salt Most people know that salt is a big no-no for people with high blood pressure, but it’s also important to remember that salt is a hid-den ingredient in a variety of prepared foods. Soy sauce and tomato juice are both high in sodium, as is the brine that a lot of canned beans and vegetables are stored in. Look for low-sodium versions of your favorite foods, and rinse off canned vegetables before using them in cooking. When it comes to cooking, exploring the range of other herbs available can help keep your meals tasting delicious (though avoid seasoning mixes, which often contain salt as an ingredient).

Davis Wellness | 7

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ANSWER: A very easy fi-nancial fitness goal for the new year is to check your beneficiary designations on all of your financial accounts. Most of us only think of beneficiaries when we set up a new bank account or when we start a new job. It is easy to ac-cidentally skip the designation process and think “I’ll figure it out later.” Unfortunately, if you have no beneficiary designation listed on your bank account, life insurance, investment or retire-ment plan, that account is likely to have to be probated when you die. Probate is a court process which determines who is entitled to control the asset and who receives the asset.

Retirement Accounts: If

you are married it is important for income tax reasons to list your spouse as your beneficiary first. On your death this means that your spouse will be able to “rollover” your retirement funds into their own account without it being taxed as a distribution (subject to required minimum distribution rules.) Even if you wanted to name someone other than your spouse as a benefi-ciary, federal law requires your spouse to consent in writing to naming another person. You should always name a contingent

or secondary beneficiary in the event your first beneficiary dies.

Bank Accounts, Life Insur-ance or Investment Accounts:

You should be able to name primary (first) and contingent (second) beneficiaries on all of

One easy financial fitness resolution that you need to make

Walton is an elder law attorney with Rowe & Walton PC, based in Bountiful

BY ROBYN WALTON

n See “FITNESS” p. 10

8 | Davis Wellness

February is the month many of us focus on our “Valentines!” And of course, what symbol-izes Valentine’s Day more than your “heart?” It’s not often that we think about our hearts in connection with our hearing, however, in an article published on Sept. 15, 2015, the Better Hearing Institute of Washing-ton, D.C. urged people to check their hearing in response to a growing body of research show-ing a link between cardiovascular and hearing health. Dr. Stacy Kerschen and Raymond Hull, PhD, profes-sor of communication sciences and disorders in audiology and neurosciences at Wichita State University, recently complet-ed research analyzing 84 years of work from scientists worldwide on the connection between car-diovascular health and the ability to hear and understand what others are saying. In their work, which reviewed 70 scientific studies, a direct link was con-firmed. According to Hull, “Our entire auditory system, especially the blood vessels of the inner ear, needs an oxygen-rich nutrient supply. If it doesn’t get it due to cardiovascular health problems, then hearing can be affected.” This not only increases the difficulty a person experiences in perceiving what has been said, but also diminishes their ability to make sense of what they hear with speed and accuracy. 5 Heart-healthy reasons to get a hearing test •Six decades of research points to heart-hearing health link. A review of more than 60 years of research found a correla-tion between cardiovascular and

hearing health. Specifically, the negative influence of impaired cardiovascular health on both the peripheral and central audi-tory system – and the potential positive influence of improved cardiovascular health on these same systems – have been found through this research. •The ear may be a window to the heart. Some experts find the evidence showing a link between cardiovascular and hearing health so compelling that they say the ear may be a window to the heart. They encourage collaboration between hearing care providers, cardiologists, and other healthcare professionals. •The same lifestyle behav-

iors that affect the heart impact hearing. More evidence of the connection between cardiovascu-lar and hearing health is found in three studies on modifiable be-haviors: One found that a higher level of physical activity is associ-ated with a lower risk of hearing loss in women. Another revealed that smokers and passive smok-ers are more likely to suffer hearing loss. And a third found that regular fish consumption and higher intake of long-chain omega-3 polyunsaturated fatty acids are associated with a lower risk of hearing loss in women. Coincidence? Or does it all come back to blood flow to the inner ear? Research is ongoing.

•Addressing hearing loss improves quality of life. Most people with hearing loss who use hearing aids say it helps their overall quality of life, relationships, work performance, general ability to communicate. BHI (Better Hearing Institute) research also shows that many say it has a positive impact on their social lives, how they feel about themselves as well as their emotional and physical health. •The latest hearing aid tech-nologies are better than ever! Today’s hearing aids make it easier to hear sounds and people from all directions and filter out noise. Many are wireless, so they can work easily with other high-tech devices like smart phones. As many as 91 percent of owners of the newest hearing aids – those purchased in the last year – are satisfied with their hearing aids, and 90 percent of people who purchased their hearing aid in the last four years say they’d recommend a hearing aid to a friend or family member, according to BHI research.

Healthy hearing, healthy heart

BY HAROLD PERGLER

He is an audiologist who owns and manages Bountiful Hearing Center.

Is your HEART telling you to get your hearing checked?

10 | Davis Wellness

Laytonpediatricdentistry.com

Wade Arkoudas - Has been practicing for 5 1/2 years, has a fun and entertain-ing personality, and loves to laugh and talk with his patients. He works great with kids and has six children of his own, fi ve boys and one girl.

Dr. Jennifer Brown - Dr. Brown has been practicing for many years in our offi ce. She is a family dentist who works wonderfully with patients of all ages. Dr. Brown is very family oriented, with a husband and three wonderful kids at home, she is caring and understanding to your family’s dental needs.

Dr. Leland Pack - Dr. Pack is a great orthodontist. He is very friendly and works well with the whole family. Dr. Pack is not limited to only children and teens, he sees patients of all ages. Come on in parents, we would love to see you for your orthodontic needs too.

Meet our

Dentists

Dr. Shannon Young - graduated from Brigham Young University with a major in clothing & textiles and a minor in zoology. Prior to attending dental school she worked in the fashion industry as the lead designer for My Twinn. She attended Arizona School of Dentistry & Oral Health.

Dr. Wible - Dr. Wible is a great family dentist who will make your dental experience one to remember. He is fun and has a vibrant personality that will make anyone love to come to the dentist. Dr. Wible is new to our offi ce, but practiced in California for many years before moving to Utah with his wife and four children. Dr. Wible loves dentistry and would love to see your whole family.

Continued from p. 7Fitnessthese types of accounts. This is where beneficiary designations can get tricky. If you want your account to be distributed next to your children in a certain propor-tion, you need to carefully list the shares and include terminology about what happens to a share if a child has predeceased you. However, be very careful. A minor or disabled child should not be listed as a direct beneficiary on any of these types of accounts. Such a distribution may require the appointment of a court or-dered Guardian or may disqualify a disabled child from receiving government benefits (Social Secu-rity Disability and Medicaid).

The Effect of Divorce: Un-beknownst to many, a divorce does not automatically void your previous beneficiary designations

according to Federal Laws. A recent case illustrated this prob-lem: Mike Jones divorced for 15 years recently passed away in his 50’s unexpectedly. Mike never changed the beneficiary on his group term life or 401k at work after his divorce. Mike believed this money would go to his chil-dren but the accounts were paid to the former wife named on the beneficiary form, notwithstanding a state law to the contrary. Mike’s kids will have to sue their mother to get the funds. Naming beneficiaries is an important part of a detailed estate plan and should be determined based upon whether you have a will or a trust and the particular needs of your family’s situation. Please seek qualified advice from an elder law attorney before making changes to your benefi-ciary designations.

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Did you know that the cold sore virus is very common? In fact, eight out of 10 people have it. And, if you’ve ever had one, you already know that an outbreak can be painful and unpleasant. Itch-ing, burning, tingling, and blisters are some of the symptoms associ-ated with cold sores, and many people are especially susceptible to them during cold and flu season. Blisters or sores usually appear when your body’s defenses are down – when you are stressed, or your immune system is weak, making you especially vulnerable this time of year. There is no cure for cold sores, but you can take steps to prevent an outbreak and manage the symptoms. Here is what to know:

Prevention Among other harmful effects to skin, excess sun exposure can trigger cold sores, no matter what the temperature is outdoors. In the cooler months, take steps to

limit sun exposure as you would during summer. This includes wearing a lip balm with SPF protection. Work to keep your immune system strong all season. Eat a well-balanced diet, exercise and get sufficient rest every night.

Treatment Most symptoms go away in seven to 12 days. Before a blister appears, you may feel tingling or burning on your upper or lower lip. This is the best time to make sure you have a trusted cold sore treatment on hand. You can help to ease symp-toms at the site of the sore with a fast-acting formula such as Carmex Cold Sore Treatment. In the winter, take extra precautions to prevent cold sore outbreaks. And if you do suffer from these painful symptoms, remember, there are many ways to ease discomfort. StatePoint

Tips to prevent and treat cold sores this winter

3 It’s that time of year again. From minor colds to severe flus and fevers, seasonal sick-nesses are unpredictable and can sneak up on your family at any time. Unfortunately, even the Centers for Disease Control and Prevention cannot predict the timing, severity and length of a

seasonal virus. Luckily, there are steps you can take to ward off illness and better monitor symptoms when you’re sick.

Check in with your doctor Make an appointment with your primary care physician to get a look at the family’s vitals. These are good indicators of overall well-ness. Plus, it’s a great time to schedule that annual flu shot, if you haven’t already done this. If you’re pregnant, have kids, or are a caregiver to elderly parents, it’s an even better idea to get vaccinated, as these are the most at-risk groups for complications from flu. If you don’t have time to schedule a full exam, many pharmacies like CVS offer quick, in-store vaccina-tions.

Practice healthy living Maintain a healthy lifestyle. Get enough sleep, eat the right foods to ensure proper nutrition, drink plenty of water and exercise regularly. Avoid close contact with sick people, and maintain a safe distance from others when you are sick. If neces-sary, stay home from work or school to keep your germs from spreading. Cover your mouth and nose with a sleeve or tissue when coughing or sneezing. Sanitize doorknobs, light switches and work areas with germ-killing soap. Also, don’t forget to wash your hands or use an alcohol-based hand sanitizer throughout the day to combat contamination.

Keep your cool Even the best preparation can leave your family susceptible to cold and flu. Fever and chills could be a sign you’re getting sick. Remember, a fever isn’t always a bad thing. It means your body is working hard to fight off infection. But for parents of small children, putting feverish kids to bed at night can still be unnerv-ing. New technology can help you

rest at night. For example, TempTraq, available at Amazon.com, is a Bluetooth wearable temperature monitor in the form of a soft, comfortable patch. It records your child’s temperature every 10 seconds for 24 hours, sending the data to your smartphone via a free, downloadable app. You can view real-time data or receive alerts when your child reaches a user-set “red zone” level. “A 24-hour temperature monitor that continuously records a child’s temperature readings could alleviate many parent’s concerns when caring for a sick child,” says Aris Eliades, director of Nursing research, Akron Children’s Hospital. “The child can rest, the parent can be alerted if anything changes, and we as nurses and physicians get needed information to make better decisions for patients.” Find yourself with a stubborn fever? Adults can use it too. Con-sider keeping TempTraq in your medicine cabinet for unexpected fevers all season long. Take proactive steps for a healthy household. And, when all else fails, grab a hot cup of tea with honey and lemon, a warm blanket and a good movie.

StatePoint

Davis Wellness | 11

Tips for Surviving Cold and Flu Season

Community Health Directory

Dr. Justin Parkinson, M.D.After graduating from Idaho State University in Po-catello, Dr. Parkinson earned his medical degree from the University of Utah where he graduated with honors. He continued his training with an internship in general surgery and completed his residency at the University of Iowa Hospitals and Clinics (where he was named the Chief Resident). He began his practice in Utah in 2006. Dr. Par-kinson treats patients in all areas of urology but has a particular interest in bladder function and dysfunction treatment of bladder disorders. He is a member of the American Urological Association, American Medical Association and the Utah Medi-cal Association.

UrologysuMMit urology grouP 801.797.90331551 S. Renaissance Town Ste 370, Bountiful

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