LiveWell®

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


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Integrative medicine makes a difference in fighting disease

Integrative therapies like acupuncture can help patients dealing with serious illness cope with disease symptoms and side effects of treatment.

Integrative therapies like acupuncture can help patients dealing with serious illness cope with disease symptoms and side effects of treatment.

When facing a serious illness, more people are turning to integrative medicine to help deal with the symptoms of their disease or the side effects of treatment. A recent KSTP-TV segment described how integrative medicine is making a difference in their health and well-being, and it included comments from Courtney Baechler, MD, Penny George Institute for Health and Healing.

“Integrative medicine is truly combining Western and Eastern health [approaches] into one. That means if you are going through a cancer process, you get the best surgical and chemotherapy, along with the best Eastern processes, to make sure that we keep you well throughout this journey,” said Baechler.

Watch the entire segment: Inside your health: More than medicine.

Courtney Baechler, MD, is a practicing physician with and the vice president of the Penny George Institute for Health and Healing. To schedule an appointment, call 612-863-3333.


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Are you getting enough vitamin D?

From October through April, it's tough to get enough vitamin D from the Minnesota sun.

From October through April, it’s tough to get enough vitamin D from the Minnesota sun.

Sunshine on your bare skin helps your body make vitamin D – an essential vitamin that builds strong bones, supports the immune system and reduces inflammation. But if you’re like most adults, you probably aren’t getting enough vitamin D, especially during a Minnesota winter.

WCCO-TV’s Heather Brown invited integrative medicine physician Debra Bell, MD, to discuss the sunshine vitamin during a recent segment of Good Question. “It’s hard to know that you’re vitamin D deficient. The symptoms are really very subtle,” said Bell. “The best way to know whether or not you have a vitamin D deficiency is to get a blood test.”

Watch the entire segment here. Good Question: Can you get enough vitamin D from the sun?

Debra Bell, MD, sees patients at the Penny George Institute – Abbott Northwestern in Minneapolis. For appointments, call 612-863-3333.


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Feeling stressed? Try a two minute time out to regroup

When your circumstances and expectations don't match up, take time to pause, breathe and set aside preconceptions. This can help you gain perspective and take a fresh approach to your situation.

When your circumstances and expectations don’t match up, take time to pause, breathe and set aside preconceptions. This can help you gain perspective and take a fresh approach to your situation.

By Chandler Yorkhall, BA, NCTMB, AOBTA, massage therapist, Penny George Institute for Health and Healing

Two stories have been on my mind in the last few days.

The first is a Chinese folktale I recently told to my kids at bedtime: A farmer relies on his horse for his living. The horse runs away, and the farmer’s neighbors all come to console him. “Bad luck!” they cry, and “So sorry!”

“We’ll see,” says the farmer.

A few weeks later the horse returns with a second horse, a beautiful nomad stallion.

The neighbors come again, saying “Good luck! Congratulations!”

“We’ll see,” says the farmer.

The farmer’s son loves to ride the new stallion, but one day he is thrown from the saddle and breaks his hip. “Bad luck!  So sorry,” cry the townspeople.

“We’ll see,” says the farmer. “How do you know this isn’t a blessing?”

A few months later soldiers come to the farmer’s village, enlisting every able-bodied man to fight the invading nomad hordes. The story goes that nine of every 10 soldiers are killed in the conflict. The farmer being old and his son being lame, both remained behind to care for each other and their families, so their lives were spared.

How quickly we judge the events in our lives. We are culturally trained to look at life through a lens of preconceived notions. “A” is good or desirable. “B” is bad or undesirable. In my work, I’m increasingly called to not think of situations as “good” or “bad.” This allows me to suspend my preconceptions and inquire more honestly into a situation as it actually is.

The second story on my mind is from my own life. Yesterday I went to drop off my 5 year-old at her dance class. The class, the setting, and the teacher were familiar to both of us from several years of attendance. My plan was to quickly make the drop-off and head to an important meeting where, I imagined, my timely presence was desperately needed. Alas, it was not to be.

We found the classroom, saw the smiling, welcoming, familiar teacher who I know my daughter loves, and exchanged a sweet goodbye. I turned to go, but found my daughter clinging to my leg. Was she shy of the new students? Who can fathom the workings of the five year-old heart? I tried “patiently” for several minutes to convince her to join the group. Even the teacher joined in ― all in vain.

Finally, I decided to sit down with my daughter by the door. She watched the class from my lap, processing. Soon she joined in, casting a nervous glance my way every few seconds.

“I’m going to go,” I mouthed, catching her eye and pointing to the door.

“Not yet,” she mouthed back, shaking her head. Dancing over to me, she leaned in and whispered: “Just another little bit, OK?  I’ll be more comfortable. I’ll tell you when you can go.”

So I sat down and waited, chagrined, delighted, impatient, and relieved. Inside of a minute I got the nod that I could go, but by then I’d relaxed enough to realize my meeting wasn’t all that important. I watched for another minute, waved, and went out into the crisp fall day.

When you find your expectations are not matching what is happening in your life, set aside a minute or two to try this:

  • Consider the uncomfortable, or less-than-perfect circumstance, that is bothering you.
  • Notice whether and how you are pulled to adjust, fix, rationalize or resolve the problem.
  • Then, if necessary, pause, take 10 complete breaths, and just sit with the situation.
  • Consider how this changes your perspective on the situation and helps to clarify what you intend to do.

When we get stressed or lose perspective, it’s easy to feel like the walls are crumbling around us. Pausing for a minute and simply sitting with what’s going on helps remind us that we are bigger than the problem. Then, creativity and curiosity can take root, and we can start to have a bit of fun.

Chandler Yorkhall, BA, NCTMB, AOBTA, is a massage therapist with the Penny George Institute. He works with hospitalized patients.

 


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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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Why maintaining muscle is important and how to get started

Fitness training session

Gail Ericson, MPT, C CET (left) conducting a fitness training session at the Penny George Institute for Health and Healing’s LiveWell Fitness Center.

By Gail Ericson, MPT, C CET

In a way, muscle is your body’s engine. The more muscle you have, the better your metabolism is, the more calories you burn,  the stronger and more mobile you can be, and the more resilient you are to illness.

As we age, loss of muscle mass is inevitable. This can lead to higher total body weight with increased fat percentage or stable weight with higher fat percentage. It also may result in weakened bones, diminished mobility and a host of other issues.

People who are inactive may lose 4-7 percent of their muscle mass per decade after the age of 40. This could mean a more than 20 pound loss of muscle for a 160 pound person by the time they are 60 years old. Even active people may lose some muscle as they age, and muscle loss accelerates after the age of 70.

A decrease in muscle mass paired with other disease states, such as osteoporosis, can be devastating and lead to a downward spiral in health. For example, loss of muscle mass and strength can lead to a decline in function, balance and mobility. It can also lead to a fear of moving. This in turn may lead to further loss of function and falls, which often end in hospitalization.

The best way to combat muscle loss is with exercise.  Almost anyone at any age can benefit from exercise with few, if any, bad side effects. A combination of strength and aerobic activity three times per week for 20-30 minutes is adequate to maintain muscle strength and prevent some muscle loss that comes with age.

Here are four tips to get started:

  1. Keep moving and limit sitting for long periods of time if possible. Our bodies are built to move, and staying idle backfires on us.
  2. Pool exercise is an excellent starting point for both aerobic and strength work. It is also easy on the joints
  3. Use simple resistance bands or everyday items like soup cans to design a strength routine for home. In most instances, no fancy equipment is needed to add strength training into your day.
  4. If you are considering starting a strength routine for the first time and need guidance, seek out support. Consult with a physical therapist, or a trusted, credentialed athletic trainer or personal trainer.

The Penny George Institute for Health and Healing offers a host of programs and services to help you initiate, evaluate or progress in an exercise program.

Our highly credentialed staff of exercise physiologists, physical therapist, dieticians, nutritionists, and wellness coaches can help people of all abilities and fitness levels get going on an exercise routine.

If you have health issues or you haven’t exercised for a long time, it’s advisable to talk to your physician before beginning a new exercise routine on your own.

Gail Ericson is a physical therapist with the Penny George Institute for Health and Healing‘s LiveWell Fitness Center. She has 25 years of experience in exercise therapy and medical fitness. To make an appointment with her, call 612-863-5178.


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Live well, live happy: Tips for finding happiness amid hardship

Woman looking through a window

Happiness can feel out of reach when life presents great struggles. But research shows satisfaction and happiness are still possible during our dark hours.

By Mary Farrell, MS, PCC

This is part four in a LiveWell blog series on happiness that launched with  “Live well, live happy” in January.

Being happy can feel out of reach when life presents great struggles.

Though this feeling is valid, research shows that satisfaction and happiness are possible even in the face of difficulties, stress and trauma. Happy people are able to develop strategies for coping and weathering the storms of life.

I personally experienced this recently. I was in the hospital twice with an illness over the course of just a few weeks. While I experienced pain and stress, I also found many unexpected joys. These included giggle-filled visits with friends, tender and loving moments with my parents, and daily deliveries of all things pretty, delicious and inspirational.

Research provides some guidelines for claiming your happiness during difficult times:

  1. Your past holds many lessons that you may apply now.
  • Think back to a time when you encountered great difficulties. What got you through? What supports did you have? What strengths did you use?
  • Now consider how you changed and grew as a result of those past trials. What do you know about yourself? What motivated you?
  1. Consider the intensity of the problem you are facing.
  • To get through it, are you able to develop a plan to deal with it? If so, jump right in!
  • Is it overwhelming to even consider your problem? Then this is not the time to strategize. It is time to step back, regroup and to gather support and comfort. You may need to go for a run or you may need to tend to your spirit, but step away from the problem first for centering and calming.
  1. Be open to growth and resilience.
  • Think of resilience as the ability to hold the positive and the negative in the same space. Resilient people know that life is not one or the other, but both.
  • If you struggle with this, you could seek out help in developing resiliency within yourself. There are books on resiliency, such as “The Chemistry of Calm” and “The Chemistry of Joy” by Henry Emmons, MD. The Penny George Institute for Health and Healing also offers a Resilience Training program inspired by “The Chemistry of Joy” and Mindfulness Training classes based on Jon Kabat-Zinn’s book, “Full Catastrophe Living.”
  1. This is not the time to go solo.
  • Gather support and reinforcements.
    • If this is not hard for you, seek out some support.
    • If this is uncomfortable for you, consider the following:
      • When we are able to help someone, we feel great. Consider that you would be giving a friend or family member this opportunity.
      • Remember that people are not mind readers. We sometimes assume that others don’t care when in reality, they simply don’t know what we are going through. When we make our needs known, we have a much better chance of having them met.
  1. Find meaning amid hardship.
  • It is important that you find the meaning and it is not imposed on you.
  • The silver lining or meaning may not be readily apparent, but sometimes just trusting that there is meaning beyond what you are experiencing is comforting.

Remember that being happy is not a condition reserved for those without difficulties and stress. It is normal to have difficulties, and there are opportunities for joy, growth and deep connection within the dark hours.

Mary Farrell, MS, PCC, is an integrative health & wellness coach and an exercise physiologist with the Penny George Institute for Health and Healing’s LiveWell Fitness Center. Call 612-863-5178 to make an appointment with her.

Past entries by Mary Farrell in the Live well, Live happy series: