healthy living 1-29-2015

1 | HEALTHY LIFESTYLES | Kane County Chronicle / KCChronicle.com Thursday, January 29, 2015

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H e a l t H y L I F E S T Y L E SJanuary 2015

Many people know that a combination of a healthy diet and routine exercise is the best way to maintain their physical health. But what about mental well-being? Memory lapses are often assumed to be an accepted side effect of aging, but such an assumption is incorrect, as there are many steps men and women can take to maintain their mental acuity well into their golden years. • Find time for cardiovascular exercise. Cardiovascular exercise can help men and women maintain healthy weights and reduce their risk for potentially deadly ailments like diabetes and heart disease. But cardiovascular exercise also can boost brain power. Cardiovascular exercise pumps oxygen-rich blood to the brain, and that blood contains glucose that can fuel brain cells. Cardiovascular exercise also strengthens blood vessels, which can help prevent potentially devastating diseases, such as stroke, that can have a lasting and negative impact on cognitive function. • Find time for friends and family. Many people need no reason to socialize, but those that do can now cite boosting brain function as a great reason to get together with family and friends. Routine socialization can keep a brain sharp by reducing its levels of cortisol, a potentially destructive hormone brought on by stress. Researchers also believe that routine interaction with other people stimulates structures in the brain’s

frontal lobe that are likely responsible for planning, decision making and response control. • Squeeze in a nap every so often. Naps can have a reenergizing effect on men and women, but a study from German researchers also found that naps also can improve memory. In the study, researchers divided participants into three groups: people who would stay awake for 60 minutes; people who would sleep for six minutes; and people who would sleep for 30 to 45 minutes. After the hour was up, participants were given a word recall test, and those who slept performed better on the test than those who hadn’t. But the development that was perhaps most interesting was that those who slept for just six minutes performed just as well on the test as those who slept for far longer, leading researchers to suggest that men and women need not take long naps to improve their memories. • Include fish in your diet. A study from researchers at Chicago’s Rush University Medical Center found that people who eat fish once per week have a 60 percent lower risk of developing Alzheimer’s disease than those who do not include fish in their weekly diets. Researchers credit this lower risk to DHA, an omega-3 fatty acid that is found in both the brain and in fish such as salmon and tuna.

Simple ways to maintain your mental acuity

3Thursday, January 29, 2015 Kane County Chronicle / KCChronicle.com | HEALTHY LIFESTYLES |

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Although heart failure cannot be cured, it can be managed. Your treatment plan may include medicines, surgery, implantable medical devices, or a combination of these approaches. There are lot of things you can do to help improve your condition. Together with proper medical care and careful monitoring, good self-care can help you feel better, stay out of the hospital, and live a longer life. To manage your heart failure, it is best if you do the following:

Take your medicines regularly and as prescribed by your doctor. When the medicines that your doctor prescribe are taken regularly and at the correct doses, they can make you feel better, reduce hospitalizations, and help you live longer. Experts in heart failure call many of these medicines “lifesaving”. Since your medication is very important, when travelling, keep your medication in your carry-on luggage and bring it with you on the plane. It is helpful to keep your medicine organized, and remember to refill your prescriptions before you travel so that they do not run out.

Weigh yourself every day and write it down. Daily changes in weight are usually the result of water weight. By weighing yourself every day at the same time, you can help monitor whether your body is retaining fluid due to heart failure. Even though you may feel the same, a gain of just 3 to 4 pounds over a few days is a sign of worsening congestion that must be treated. If treated, your heart and lungs can function more easily and you may feel more comfortable. If left untreated, it may become more serious and require hospitalization.

Follow a low sodium (low-salt) diet. Heart failure can cause your body to retain sodium and result in fluid buildup. The extra fluid makes your heart work harder and your symptoms get worse. A low sodium diet generally means that you eat no more than about 2000 milligrams (mg) of sodium per day. That amount is less

than 1 teaspoon of salt from all sources, including salt that is already in your food.

Get regular physical activity. Heart failure can make you feel tired. One of the ways to feel better is to keep physically active through a regular exercise program. In general, start slowly and increase your exercise gradually. Talk to your doctor about an exercise program that is best for you. Exercise can be a highly valuable plan to improve your condition.

Monitor your symptoms daily and learn when to call your doctor. You know your heart failure symptoms best. Write down when you notice your symptoms are getting better or worse, or when you develop new symptoms. This information can help alert you as to when you should call your doctor and can help your doctor make changes to your treatment.

Be sure to ask your doctor or nurse any questions you might have about your treatment plan.

For more information on heart failure therapy and rehabilitation options after a hospitalization, contact BRIA of Geneva at 630-232-7544 or visit their website at www.briahs.com.

What Can I Do to Manage Heart Failure?


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Now, more than ever before, people want to stay active well into their golden years. But in the midst of healthcare system reforms they face a dilemma: How to seek out the highest quality of care without incurring unmanageable costs.

To reconcile this problem, consumers are beginning to comparison-shop for healthcare services, the way they would for any other service they need or desire.

However, figuring out the cost of care and out-of-pocket expenses is not as easy it sounds.

The Today Show recently aired a segment on the costs to deliver a baby. NBC News contacted a number of hospitals at different times, and received varying pricing quotes from the very same hospitals. In an effort to help consumers understand what the cost will be prior to surgery, ambulatory surgery centers (ASCs) and independent physician groups across the country are making it easier for patients to get an estimate prior to receiving services such as an MRI or elective surgery in order to improve quality of life.

“If they do a little research, prospective orthopedic surgery patients will discover the fact that the ASC provides quality of patient care and substantial cost savings over a hospital setting,” says Mary O’Brien, CEO at Fox Valley Orthopedics in Geneva.

“For example, most of our patients typically pay 30 to 50 percent less for diagnostic services, and about 50 percent less for surgical procedures,” adds O’Brien. “But most importantly, the quality of care is exceptional.”

For three decades, ASCs have offered patients a choice for surgical services; namely, a high-quality, cost-effective alternative to having surgery in the hospital.

How is this possible? Most ASCs are independently owned and focus on a number of specialized surgical procedures. By specializing on a narrow range of services, an ASC is able to maximize patient benefits – and a practice’s efficiency and productivity – while at the same time minimizing cost.

These savings – in part – are passed along to the consumer. The end result is a higher level of patient satisfaction as well as savings.

Small business owners – who report health insurance costs as the most critical problem they face today – also benefit when employees patronize ASCs. Cost of care reductions enable them to keep their overall healthcare costs low.

In the last few years, Medicare and commercial insurance payers have substantially increased the portion patients must pay for healthcare services, which sometimes interferes with their ability to budget for procedures. So while aging baby

boomers and gen-Xers want to keep moving as long as possible, they need to find ways to cope with soaring out-of-pocket deductibles when planning for elective procedures that will keep them healthier in the long run.

Many American consumers have become more cost-conscious in light of the challenges of increased out-of-pocket expenses and the struggling economy...with good reason. According to recent Health Care Cost Institute – employees’ wages grew by just 3 percent for Americans in 2011 and 2012, while the national average for out-of-pocket medical expenditures increased by 4.8 percent.

Comparison-shopping for elective surgical procedures can result in substantial savings for patients.

According to the American Academy of Orthopaedic Surgeons, the growth of ASCs is due to the numerous benefits to the patient including:

• Technological advances• Positive outcomes• Specialized care from highly-

trained nursing staff • Higher staff-to-patient ratios

resulting in personalized care • Less time under anesthesia • Lower infection rates and

readmissions• Convenient access and

scheduling• Shorter wait times• Cost savings

According to the Ambulatory Surgery Center Association and Ambulatory Surgery Foundation, 92 percent of patients surveyed report feeling satisfied after choosing an ASC for healthcare.

“I believe that ASCs offer the patient-centered, cost-effective, high quality of care essential in today’s healthcare environment, “ says O’Brien.

“Patients deserve choices when it comes to surgery,” says Deborah Lee Crook, CEO at Valley Ambulatory Surgery Center, in St. Charles. “Who wouldn’t choose to save money for quality services, positive outcomes, and superior patient care?” •

Savvy ConSumerSComparing Health Care Costs As Out-of-Pocket Expenses Increase

Consumer Tips for Comparison-shopping faCTs To help You save• SomeASCsnowposttheirpricesontheirwebsites.Ifpricesaren’tposted,callinand

askforspecifics.

• Medicaredataisavailabletoeveryone.AsktheadministratorattheASCofyourchoicetoshowyouhowmuchyourout-of-pocketexpenseswillbeinadvanceofanyprocedureinordertomakeaninformeddecision.

• Askyourphysicianwherehe/shehashospitalprivileges.

• Informationispower...askthehospitalinyourareatoprovideyouwithallcostsforanyanticipatedprocedure.

• Ambulatorysurgerycenters(ASCs)treatpatientsfasterandcostupto50percentlessthansurgeryperformedatahospital.

• TheMedicarePaymentAdvisoryCommissionreportsthatASCspatient’sshareofcostislower.

• Freestandingimagingcentersprovideservicesfor30to60percentlesspervisitthanahospitalimagingfacility.

• Specialtyurgentcarecentersaretypically5to7timeslessexpensivethangoingtotheER.

Sharon SchreiberCEO, BrandWeavers

Strategic Health Consultancy


























askforspecifics.










Now, more than ever before, people want to stay active well into their golden years. But in the midst of healthcare system reforms they face a dilemma: How to seek out the highest quality of care without incurring unmanageable costs. To reconcile this problem, consumers are beginning to comparison-shop for healthcare services, the way they would for any other service they need or desire. However, figuring out the cost of care and out-of-pocket expenses is not as easy it sounds. In an effort to help consumers understand what the cost will be prior to surgery, ambulatory surgery centers (ASCs) and independent physician groups across the country are making it easier for patients to get an estimate prior to receiving services such as an MRI or elective surgery in order to improve quality of life. “If they do a little research, prospective orthopedic surgery patients will discover the fact that the ASC provides quality of patient care and substantial cost savings over a hospital setting,” says Dr. Craig Torosian, president of Fox Valley Orthopedics in Geneva. “For example, most of our patients typically pay 30 to 50 percent less for diagnostic services, and about 50 percent less for surgical procedures,” adds O’Brien. “But most

importantly, the quality of care is exceptional.”For three decades, ASCs have offered patients a choice for surgical services; namely, a high-quality, cost-effective alternative to having surgery in the hospital. How is this possible? Most ASCs are independently owned and focus on a number of specialized surgical procedures. By specializing on a narrow range of services, an ASC is able to maximize patient benefits – and a practice’s efficiency and productivity – while at the same time minimizing cost. These savings – in part – are passed along to the consumer. The end result is a higher level of patient satisfaction as well as savings. Small business owners – who report health insurance costs as the most critical problem they face today – also benefit when employees patronize ASCs. Cost of care reductions enable them to keep their overall healthcare costs low. In the last few years, Medicare and commercial insurance payers have substantially increased the portion patients must pay for healthcare services, which sometimes interferes with their ability to budget for procedures. So while aging baby boomers and gen-Xers want to keep moving as long

as possible, they need to find ways to cope with soaring out of- pocket deductibles when planning for elective procedures that will keep them healthier in the long run. Many American consumers have become more cost-conscious in light of the challenges of increased out-of-pocket expenses and the struggling economy...with good reason. According to recent Health Care Cost Institute – employees’ wages grew by just 3 percent for Americans in 2011 and 2012, while the national average for out-of-pocket medical expenditures increased by 4.8 percent. This trend is continuing to increase. Comparison-shopping for elective surgical procedures can result in substantial savings for patients. According to the American Academy of Orthopaedic Surgeons, the growth of ASCs is due to the numerous benefits to the patient including:

According to the Ambulatory Surgery Center Association and Ambulatory Surgery Foundation, 92 percent of patients surveyed report feeling satisfied after choosing an ASC for healthcare. “I believe that ASCs offer the patient centered, cost-effective, high quality of care essential in today’s healthcare environment, “ says O’Brien. “Patients deserve choices when it comes to surgery,” says Deborah Lee Crook, CEO at Valley Ambulatory Surgery Center, in St. Charles. “Who wouldn’t choose to save money for quality services, positive outcomes, and superior patient care?”


























askforspecifics.










• Technological advances• Positive outcomes• Specialized care from highly

trained nursing staff• Higher staff-to-patient ratios

resulting in personalized care

• Less time under anesthesia• Lower infection rates and




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Physical changes that may include:• Impaired balance or stability that may result in a fall or injury • Inadequate strength or endurance to safely manage activities

such as walking upstairs to bedroom, or easily entering or leaving the home

• Frequent trips to the emergency room or hospitalizations• An exacerbation or worsening of an existing illness or disease

Changes in mental status as demonstrated by:• Difficulty recalling dates and times • Inability to keep appointments• Frequently repeating stories or activities• Inability to pay bills on time or making poor financial

decisions

A noteworthy change in weight that may indicate difficulty purchasing groceries and/or preparing meals – a look through the kitchen may reveal:• Fewer food choices than normal including more cookies and

grab-and-go items• Spoiled or improperly stored foods• Prepared foods that may contribute to existing health

conditions (such as high sodium canned foods)• Burned pans that might indicate forgetting pots on the stove

• Dishes that are not properly washed or food and crumbs left on counters

Difficulty managing medications which may include:• Confusion about condition for which a medication has been

prescribed• Taking too much (if one helps, two will help more) or too little

(I feel good today so I’ll skip this pill) medication• Forgetting to take medications• Mixing medications with alcohol or taking with foods that are

contraindicated

Inability to maintain an acceptable level of hygiene – both personal and environmental. Look for:• Changes in the ability to perform grooming activities such as

hair, makeup and shaving• Wearing the same clothes day after day, especially if they are

stained or soiled• Odors that indicate poor personal hygiene or incontinence• Changes in the ability to keep the home organized such as

piles of papers, garbage or hoarding tendencies• Dirty dishes or laundry• Evidence of bugs or vermin

Signs that it might be time for a change in living arrangements:


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Contrary to popular belief, adopting a healthy lifestyle is not a difficult undertaking. In certain instances, convenience may need to be sacrificed in favor of nutrition, but many people find that living healthy is not nearly as difficult as they assumed it would be when they initially decided to make a change.When men and women decide they want to start living healthier, many mistakenly assume they must abandon their existing habits entirely and start from scratch. But the following are some easy ways to start living healthier every day. • Eat more fruits and vegetables. One of the best and easiest ways to live healthier is to begin eating more fruits and vegetables. Instead of unhealthy snacks like potato chips and cookies, snack on a piece of fruit, and never sit down to a meal

unless you include some vegetables to go along with the main course. Studies have shown that men and women whose diets are high in fruits and vegetables are less likely to develop certain types of cancers, including cancers of the digestive tract. In addition, the United States Department of Agriculture notes that people whose diets are rich in fruits and vegetables have a lower risk for heart disease, including heart attack and stroke. • Slow down your eating routine. Some people may already be eating the right foods, but they may just be eating too much of them. It takes time for your body to let you know it’s had too much to eat, so eating too fast can increase your risk of overeating. While eating, try to limit distractions that can take your attention away from how much you’re eating. If you’re always watching television or checking emails on your phone while eating, try a few days of distraction-free, careful eating, and you may find yourself eating less and feeling more energized after a meal. • Skip the second glass of wine. The much publicized medical benefits of wine are somewhat misleading. According to the Mayo Clinic, when consumed in moderation, red wine can help prevent heart disease. That’s because alcohol and antioxidants found in red wine have been shown to increase levels of high-density lipoprotein, often referred to as “good” cholesterol, and protect against artery damage. But wine also contains sugars that can fatten the liver, and a fatty liver can contribute to a host

of serious health problems. If you already drink wine, limit yourself to one glass per day. If you are not a wine drinker, then it’s important to note that many doctors believe the potential benefits of drinking wine do not outweigh the potentially negative consequences associated with alcohol consumption, which include neurological problems and an increased risk for heart disease. • Get more sleep. Inadequate sleep affects the body in a variety of ways. Many people are aware that one poor night’s sleep is certain to affect their energy levels the following day, but fewer may know of the link between sleep duration and chronic disease. For example, the Harvard Medical School

notes that studies have linked insufficient sleep to type 2 diabetes, as the body’s ability to process glucose can be compromised by poor sleeping habits. Other medical conditions that have been linked to insufficient sleep include obesity, heart disease and mood disorders. While you might be proud of your ability to function on minimal sleep, the long-term effects of insufficient sleep can be dire, so be sure to get at least seven hours of sleep each night. Choosing to live healthier does not mean you need to completely overhaul your existing lifestyle. In fact, you can make several easy everyday changes to dramatically improve your overall health.

Easy ways to start living healthier every day

Including more fruits and vegetables in your diet is an easy and effective way to improve your overall health.


Geneva Park District is dedicated to making our community happier and healthier. Convenient hours, affordable access and a friendly, welcoming environment make getting back in shape easier than ever at Geneva Park District! Both residents and nonresidents alike can choose from two different locations to find the fitness center that’s right for them. Sunset Fitness & Racquetball Center, located at 710 Western Avenue, offers over 30 pieces of cardiovascular equipment, iPod compatible viewing screens, free weights and strength training equipment, a core conditioning and stretching area, towel service and locker rooms complete with showers and saunas. Racquetball and Wallyball courts are also available for unique, social workouts with an additional fee. The Stephen D. Persinger Recreation Center, often referred to as “SPRC,” is located at 3507 Kaneville Road. This state-of-the-art facility offers over 35 pieces of cardiovascular equipment, iPod compatible viewing screens, free weights and strength training equipment, a core conditioning and stretching area, a 2-court gymnasium with free open gym access for members, a 3-lane walking and running track, towel service and locker rooms complete with showers and steam rooms. Plus, SPRC’s Kidz Korral makes it easy for busy parents to balance family life and fitness. Kids love the indoor playground, and babysitting rates begin as low as $4 per hour. Corporate memberships are also available for local businesses looking to offer health and wellness benefits to

employees. Nearby locations make it easy to hit the gym before or after work, or even on their lunch breaks. Staff at both facilities takes pride in providing superior customer service. Members are greeted with a smile, and will find clean locker rooms and equipment well-maintained. Staff strives to motivate members with fun and inspiring seasonal programs, including a 500/1,000 mile club and Fitness Bingo contests. For those looking to amp up their exercise, personal training is also available at an additional fee. So whether you’re just getting started or continuing to pursue a healthier, happier life, Geneva Park District is the place to be! Get started now. Visit www.genevaparks.org or call (630) 232-4542 or (630) 232-4501 to find out more.

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Happier and Healthier Community

healthy living 1-29-2015

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