LiveWell®

Wellness and prevention information from the experts at the Penny George Institute for Health and Healing


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LiveWell blog experts now found on Allina Health’s Healthy Set Go

Training for a 5K or looking to increase your daily steps? Gail Ericson, MS, PT, of the Penny George Institute for Health and Healing shares the pros and cons of using a fitness tracker to meet your health goals at Healthy Set Go.

Gail Ericson, MS, PT, of the Penny George Institute for Health and Healing shares the pros and cons of using a fitness tracker to meet your health goals at Healthy Set Go.

This is the last post of the LiveWell blog, but it is not the last post for practitioners of the Penny George Institute for Health and Healing.

They will be offering the same great, wellness and prevention expertise with a holistic twist at Allina Health’s new digital destination Healthy Set Go.

This new digital hub offers health advice, tips, recipes and inspiration from Allina Health experts, including Penny George Institute practitioners, along with other primary care doctors, specialists, physical therapists, nurses and more. Healthy Set Go covers these topics:

  • Nourish: Tips and recipes for healthy eating.
  • Move: Inspiration and how-to articles to get moving.
  • Thrive: Support and insight for mental and emotional well-being.
  • Heal: Knowledge to deal with illness.
  • Prevent: Information to prevent illness and injury.
  • Care: Advice to care for yourself and others at life’s unique stages.

Here are just a few new stories by Penny George Institute practitioners that you can find on Healthy Set Go:

Thank you for reading the LiveWell blog and enjoy Healthy Set Go. As T.S. Elliot said, “… to make an end is to make a beginning.”


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The surprising power of gratitude

As you go about your day, notice and acknowledge the many reasons you are fortunate. Be grateful to be where you are.

As you go about your day, notice and acknowledge the many reasons you are fortunate. Be grateful to be where you are.

By Pauline Marie Buller, BS, NCTMB, CMLDT, CPMT, CIMT

Gratitude takes practice, but we do get better at it over time. Building it into our daily routine is important because thankfulness is one of the many components of a healthy spirit, mind and body. As the research studies below demonstrate, there is an association between gratitude and well-being.

  • A 2007 study published in the Journal of Research in Personality found that there is a relationship between gratitude and well-being and stated that “gratitude is uniquely important to well-being and social life.”
  • A 2012 study from a group of Chinese researchers looked at the combined effects of gratitude and sleep quality on symptoms of anxiety and depression. They found that higher levels of gratitude were associated with better sleep and lower levels of anxiety and depression.
  • At the University of Connecticut, researchers found that gratitude has a protective effect against heart attacks.
  • According to psychologist and author Robert Emmons of the University of California-Berkeley’s Greater Good Science Center, gratitude strengthens the immune system, lowers blood pressure, reduces symptoms of illness, increases resistance to pain, correlates with better exercise habits, and encourages us to take better care of our health.
  • Gratitude can also aid in recovering more quickly when you have health issues. In a study of organ recipients, scholars from the University of California-Davis and the Mississippi University for Women found that patients who journal about their appreciation scored better on measures of mental health, general health and vitality than those who keep only routine notes about their days.

Techniques for enhancing gratitude are relatively simple to incorporate into your routine. November is an especially good time to practice being thankful. As we move toward the holidays, extend your thanks-giving with these simple techniques for gratitude and well-being.

How to incorporate gratitude into your routines:

  • As you wake each day, be grateful for lessons learned and mindful as you go about your day.
  • While you are eating a meal, be grateful for your food by savoring each piece with all your senses.
  • Each time you exercise, be conscious of and grateful for what your muscles allow you to do.
  • As you go about your day, whether at work or at home, notice and acknowledge the many reasons you are fortunate. Be grateful to be where you are.
  • When you’ve completed a challenging task in your day, be grateful by treating yourself to a simple foot massage or a few minutes of relaxation and quiet.
  • Say thank you to those around you more often.
  • At the end of each day, journal all the things for which you are grateful and celebrate being just who you are.

Pauline Marie Buller, NCTMB, is an integrative health practitioner with the Penny George Institute for Health and Healing. She provides integrative health services to inpatients at St. Francis Regional Medical Center in Shakopee, Minn., through a partnership with the Penny George Institute. 


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A talk on managing menopause with Dr. Debra Bell and Nutritionist Sue Moores

Debra Bell, MD, will talk about holistic approaches to managing menopause with Nutritionist Sue Moores at an October event in Minneapolis.

Debra Bell, MD, will talk about holistic approaches to managing menopause with Nutritionist Sue Moores at an October event in Minneapolis.

In last week’s LiveWell blog entry, Busting Menopause Myths, we dispelled some menopause misconceptions. We also offered a few holistic tips for managing symptoms like hot flashes, mood changes and sleeplessness.

Later this month, Debra Bell, MD, of the Penny George Institute for Health and Healing, and Sue Moores, a nutritionist with Kowalki’s Market, will team up to tackle this topic in person at An Integrative Approach to Managing Menopause. Attend to learn how to deal with symptoms through diet and integrative wellness strategies. Discover which foods trigger symptoms and which can help boost metabolism. Come with questions, and walk away with tips for being well.

The Kowalski’s event will be held Wednesday, Oct. 29, 2014, from 6:30-8 p.m. in Minneapolis at Mt. Zion Lutheran Church, which is across from Kowalski’s Parkview Market.

Learn more or register here.

 


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Busting menopause myths

WomensHealth

Healthy living – exercise, sleep, good nutrition, and avoiding excessive alcohol and caffeine – is the first step in managing the symptoms of menopause, according to Debra Bell, MD, of the Penny George Institute for Health and Healing.

This article will run in the upcoming issue of the LiveWell® Newsletter of the Penny George Institute for Health and Healing

Contrary to popular belief, menopause isn’t just about estrogen.

In reality, there are many hormones involved, including several types of estrogen, progesterone, testosterone, DHEA and pregnenolone. Aging can affect other hormones as well, such as those that control metabolism and other body functions.

Another misperception about menopause is that it reflects a hormone imbalance. “Menopause is not a state of imbalance, and it is not a disease. It is a state of change,” said Debra Bell, MD, an integrative medicine doctor at Penny George Institute for Health and Healing.

Adding to this complexity, fluctuations in hormone levels affect women differently. In fact, the severity of menopause symptoms is not directly related to an individual’s hormone levels. That’s why Bell does not routinely check hormone levels when a woman is experiencing symptoms.

But this does not mean women have to simply endure menopause.

Bell said her goal is to help women go through this change with the least amount of symptoms. “What we do depends on what else they are doing in their lifestyle and what their symptoms are.”

While hormone replacement may have a role in helping some women, “I think it’s important to not just focus on hormone replacement,” said Bell. She recommends that women take a more holistic approach.

“Healthy living is the first step: exercise, sleep, good nutrition, avoiding excessive alcohol and caffeine. For many women, this is enough to keep their symptoms in check. For others for whom that’s not enough, there are many treatments that can help,” said Bell.

That includes dietary supplements, herbal preparations, acupuncture, mind-body techniques and more. For example, Bell often prescribes black cohosh and vitex to treat hot flashes, anxiety and other symptoms. “Herbals often work together synergistically, so we put different herbs together to address different symptoms,” she said. Before considering herbs or supplements, it is best to check with a health care practitioner.

Bell encourages women to view menopause as a new stage of life and to be open to adapting to it. “This is more about a process than a quick fix. We should be thinking about what we can do to be healthy at different stages of our lives.”

Going through menopause? Help yourself with these tips:

• Eat wholesome foods.
• Avoid sweets, alcohol and caffeine.
• Get regular exercise. Aim for at least 30 minutes a day.
• Try yoga, meditation and other relaxation techniques.
• Try acupuncture.

If you do not have other medical problems and are not taking prescription medicines, consider supplements or herbal remedies that are formulated to address menopause symptoms. These should be purchased from a reputable natural foods store.

Consult with an integrative medicine provider if:
• Your symptoms are very disruptive and make you uncomfortable.
• Your symptoms are affecting your sleep, your work life or your relationships.
• You have tried addressing the symptoms on your own without success.
• You are not sure if your symptoms are related to menopause or to something else.

Debra Bell, MD, sees patients at the Penny George Institute – Abbott Northwestern in Minneapolis. For appointments, call 612-863-3333. See her profile at wellness.allinahealth.org/bell.


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Curious about holistic health? Start here.

The Penny George Institute for Health and Healing - WestHealth in Plymouth is under construction, set to open in August 2014

The Penny George Institute for Health and Healing – WestHealth in Plymouth, Minn. is under construction.

Come and tour the Penny George Institute for Health and Healing’s new integrative health clinic set to open at Abbott Northwestern – WestHealth in Plymouth, Minn. this August.

The new clinic will host an open house on Thursday, Aug. 7, from 3-6 p.m. Come and learn how integrative medicine consultations, acupuncture, Resilience Training, fitness consultations, and nutrition can help you become the healthiest version of yourself.

The new clinic’s physician, advanced practice nurse, acupuncturists, health coach, nutritionist and other experts will be on hand to answer your questions.

All are welcome, and no registration is required. Refreshments will be provided.


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How can measuring quality of life lead to better health?

CoupleOnBikesBy Jeffery Dusek, director of research, Penny George Institute for Health and Healing

In medicine, we’re very focused on measurements – blood pressure, weight, cholesterol levels – values that are easily understood by the medical community. One thing that we have not focused on as much is how quality of life affects health.

A person’s quality of life is influenced by a variety of factors including their physical, mental, and social well-being. Numerous studies have shown that low quality of life is related to increased rates of illness, chronic disease and death.

In June 2012, a team at Allina Health began implementing a tool called the PROMIS-10 questionnaire developed by the National Institutes of Health to assess quality of life in Piper Breast Center patients. Since then, this initiative has expanded across other Allina Health patient groups – touching 1,500 patients.

Our goal is to engage patients and help them achieve their health objectives. Questionnaires like PROMIS-10 have been found to:

  • improve patient satisfaction and communication between patients and their health care providers
  • support efficient patient visits, guiding visits without lengthening overall visit time.

Allina Health is in good company as our colleagues at major health systems such as Partners HealthCare (Massachusetts General Hospital, Brigham and Women’s Hospital) and Cleveland Clinic are also using PROMIS-10 to measure patients’ quality of life.

Specifically within Allina Health’s Penny George Institute for Health and Healing, clinicians use this questionnaire as part of every visit at the outpatient clinic. I asked Courntey Baechler, MD, at the Penny George Institute about using the tool with her patients. She said, “It really helps me understand how they gauge their own quality of life. It’s easy as a physician to quickly tie medical numbers to a patient and arbitrarily rate their quality of life. With the questionnaire, I can quickly see how the patient rates their own indicators of health. This is yet one more way to hear the patient’s voice.”

Other areas of Allina Health that are using the questionnaire include the Virginia Piper Cancer Institute®, the cardiac rehabilitation program, Healthy Communities Partnership, and others.

Knowing that quality of life is important to health, you can take some simple steps to improve yours:

  • Take time to focus on what brings you joy.
  • Talk to your clinician about what’s most important in your quality of life. Perhaps being able to play with your kids or grandkids in the park is what brings you joy each week.
  • Ensure that during each visit with your clinician, there is time to concentrate on aspects of your health that are affecting your quality of life. An example would be poor sleep hindering your ability to be active.
  • Take time to speak to family or friends about what affects your quality of life. This could be physical and emotional pain, stress, being rushed, or having limited time to sit and connect with them.

Check out our previous blogs for information on how to improve stress management, sleep, nutrition, social connection, spiritual connection, and physical activity. All are key to improving quality of life.

Jeffrey Dusek, PhD, is the director of research for the Penny George Institute for Health and Healing. Prior to that he was with Harvard Medical System at Harvard Medical School as the director of Behavioral Sciences Research of the Benson Henry Institute for Mind Body Medicine of Massachusetts General Hospital.


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Tips on eating well to sleep well

EatingWellThis article originally ran in the LiveWell newsletter of the Penny George Institute for Health and Healing.

The notion that in order to be fit and healthy, your body needs good nutrition applies to more than your waking hours.

“To prepare your body for a good night’s sleep, what you eat throughout the day can have a positive impact on overall energy, mood and the ability to achieve a restorative sleep,” said integrative nutritionist Jeannie Paris, RD, LD. “Good nutrition and good sleep go hand in hand.”

Tips on eating well to sleep well

  • Be careful with alcohol. Alcohol can disrupt sleep and cause fatigue the next day. Limiting alcohol may improve sleep. If you do have an alcoholic beverage, follow it with a glass of water to help rehydrate the body.
  • Serotonin is important to sleep. Serotonin is the “deep sleep neurotransmitter.” It is depleted in the body by alcohol, sugar, stress, caffeine and processed foods. If you are having trouble with sleep, try avoiding caffeinated beverages after lunch. Also try boosting intake of magnesium-rich foods, such as green, leafy vegetables, whole grains, nuts, and sunflower and pumpkin seeds. Magnesium is necessary for the body to process serotonin. Vitamin C, vitamin B6 and folic acid are also needed to synthesize serotonin.
  • Incorporate nutrient-rich foods to help achieve a healthy, restorative sleep. Along with avoiding foods that deplete serotonin, try incorporating foods that give your body tryptophan—an essential amino acid and a precursor of serotonin. These include: cheese, yogurt, eggs, poultry, meat and fish, and also nuts such as pecans, almonds or walnuts. In order to boost serotonin levels, tryptophan needs the help of a complex carbohydrate, such as oatmeal, brown rice, quinoa, barley or yams.
  • Fight fatigue with food. There are many hidden causes to fatigue. Don’t ignore it. It’s important to have chronic fatigue checked out in order to rule out any medical causes. When the body is deficient in certain nutrients, it loses its ability to fight fatigue. These include vitamin D, essential fatty acids, B vitamins, zinc, iron and magnesium. Seek professional help from a nutritionist to learn more about incorporating these nutrients into your diet.
  • Try natural remedies to help with sleep. Certain teas such as chamomile before bedtime or scents such as lavender may help calm the body. Melatonin supplement may also be helpful for falling asleep, however be sure to talk with a health care professional before taking any supplements.
  • Know that sleep challenge changes as you age. Many people experience sleep issues during their 40s or 50s. For women, menopause and perimenopause are often factors. Hormonal fluctuations may cause sleep disruptions or hot flashes during sleep. Good nutrition plays an important role in dealing with these changes. The recommendations on how to address these issues are so individualized that it’s important to talk to a health profession.

To make an appointment with Paris, call the LiveWell Fitness Center at Abbott Northwestern Hospital at 612-863-5178 or the Penny George Institute – Unity Hospital at 763-236-5656.