Health&Wellness October 2021 by Rockpoint Publishing

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Vol. 19 • Issue 1 • October 2021

CANCER AWA R E N E S S

Early Detection Saves Lives

NUTRITION IMPORTANT IN THE FIGHT AGAINST COLORECTAL CANCER

ALSO INSIDE What is Cancer? Must-Know Facts

COVID & Cancer: Get the Vaccine

Breast Cancer Screenings

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Q: What does Dr. Miller do to find out what’s not working correctly inside your body? A: “Dr. Miller doesn’t mess around. He has an Amazing blood panel lab through Lab Corp. He then does a ‘Functional Medicine’ Computer Assessment. It is very impressive to see. Q: Rick, what did Dr. Miller recommend for you to eliminate your Type 2 Diabetes, Obesity and Hypertension? A: “Dr. Miller just lays it all out so clear. He started off by seeing me every week to

ensure I would eliminate the Diabetes, He has amazing printed instructions on lifestyle improvements to eliminate all poor health and then stay healthy.” Q: What are the results of your treatment from Dr. Miller? A: “My results are great! My A1c went from 9.2 to 6.7, after 15 years on medications. I’ve eliminated all my drugs for Type 2 Diabetes, Hypertension or Cholesterol and I’ve now lost 83 pounds! I highly recommend Dr. Miller. I got my health and life back!”

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N What is Cancer?

Nutrition and Colorectal Health

I Z M

FEATURES 4

A A

CONTENTS

OCTOBER 2021: CANCER AWARENESS

Screenings May Catch Breast Cancer Early

Understanding Cancer Survival Rates

COVID and Cancer: Vaccines Recommended for Patients with Cancer

Understanding the Function of the Human Microbiome

COLUMNS DENTISTRY Oral Cancer: Early Detection Saves Lives

ELDER LAW Elder Law Attorney Can Help with Asset Protection Planning

FAMILY DOC Coping with the Challenges of Chemotherapy

INTEGRATIVE MEDICINE Mindful Breathing for Living with Cancer

DEPARTMENTS 20

EVENTS CALENDAR

NATURE'S BEAUTY: Pumpkin

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© Copyright HEALTH&WELLNESS Magazine 2021. All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this magazine are not necessarily the views of Health&Wellness Magazine. Health&Wellness Magazine reserves the right to publish and edit, or not publish any material that is sent. Health&Wellness Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in Health&Wellness should not be considered as a substitute for medical examination, diagnosis or treatment.

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EDITOR Dear Friends, It used to be a diagnosis of cancer was an automatic death sentence. Today, while it is still a serious and devastating disease, physicians have more effective tools to use to battle all kinds of cancer. There is plenty of encouraging news: According to Healthline.com, a 2017 National Cancer Institute study showed from 1992-1994 and 2005-2012, the five-year survival rate for women ages 15 to 49 years old diagnosed with distant breast cancer doubled, from 18 percent to 36 percent. The American Cancer Society reports the 10-year average survival rate for women diagnosed with breast cancer is 84 percent. Those are

promising statistics. I am sure we all know someone – a friend, a loved one, perhaps even yourself – who is living with cancer. Let us be encouraging and tenacious in this ongoing fight. Let us be informed and optimistic from the moment of diagnosis to the moment when you discover you are cancer free. We’re praying people here at Health & Wellness, and so we lift up our prayers to all who need them. Here’s to your health, — Tanya

October 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

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WHAT IS

CANCER? HERE ARE SOME FACTS YOU NEED TO KNOW ABOUT CANCER

October 2021

Cancer affects 1 in 3 people in the United States. Trillions of cells in the body normally grow and divide as needed over the course of one’s lifetime. When cells are abnormal or get old, they usually die. Cancer starts when something goes wrong in this process and cells keep making new cells and the old or abnormal ones don’t die when they should. By Health&Wellness Staff In the past, a cancer diagnosis was a death sentence, but today, many cancers can be treated successfully. In fact, more people than ever before lead full lives after cancer treatment. What causes cancer? There are many possible causes. Lifestyle habits, genes you get from your parents and being exposed to cancercausing agents in the environment can all play a role. Many times, however, there is no obvious cause. There are many types of cancer. Cancer can develop anywhere in the body. Hematologic (blood) cancers are cancers of the blood cells, such as leukemia and lymphoma. Solid-tumor cancers are cancers of any of the other body organs or tissues. The most common solid tumors are breast, prostate, lung and colorectal cancers. Some cancers grow and spread fast. Others grow more slowly. Some are more likely to spread to other parts of the body. Others tend to stay where they started. Some types of cancer are best treated with surgery; others respond better to drugs such as chemotherapy. Often two or more treatments are used in conjunction to get the best results. Cancer stages are used to indicate how big the cancer is and whether it has spread from where it started. A lower stage (such as a stage 1 or 2) means the cancer has not spread very much. A higher number (such as a stage 3 or 4) means it has spread more. Stage 4 is the highest stage. Treatment often depends on what stage the cancer is in.

General cancer signs and symptoms include: • Fatigue or extreme tiredness that doesn’t get better with rest. • Weight loss or gain of 10 pounds or more for no known reason. • Eating problems such as not feeling hungry, trouble swallowing, belly pain or nausea and vomiting. • Swelling or lumps anywhere in the body. • Thickening or lump in the breast or other part of the body. • Pain, especially new or with no known reason, that doesn’t go away or gets worse. • Skin changes such as a lump that bleeds or turns scaly; a new mole or a change in a mole; a sore that does not heal; or a yellowish color to the skin or eyes. • Cough or hoarseness that does not go away. • Unusual bleeding or bruising for no known reason.

• Change in bowel habits, such as constipation or diarrhea, that doesn’t go away or a change in how your stools look. • Bladder changes such as pain when passing urine, blood in the urine or needing to urinate more or less often. • Mouth changes such as sores, bleeding, pain, or numbness. If you notice any major changes in the way your body works or the way you feel – especially if it lasts for a long time or gets worse – let a doctor know. If it has nothing to do with cancer, the doctor can find out more about what’s going on and, if needed, treat it. If it is cancer, you’ll give yourself the chance to get it treated early, when treatment is more successful. Source: American Cancer Society (www.cancer.org)

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NUTRITION AND COLORECTAL HEALTH

October 2021

By Tariq Alam, MBBS, Brittany Rice, PhD, MS, and Sara Police, PhD Kentucky has the highest incidence and mortality rate of all site cancers, and Kentuckians residing in the Appalachian region, where cancer is a leading cause of death often have worse outcomes1. Focusing on colorectal cancer (CRC) specifically, Kentucky ranks first nationwide for incidence (50 cases per 100,000 people) and fifth for mortality (about 17 deaths per 100,000 people)1. The Kentucky Colon Cancer Screening Program increased screening rates and reduced mortality since its launch2. Yet CRC remains a leading cause of death for Kentuckians3. Risk factors for CRC include increasing age as well as a history of inflammatory bowel disease (IBD) and genetics. But what about nutrition? This article will discuss the role of specific nutrients as they relate to CRC risk and development. Limit Red Meat Consumption

Iron is an essential mineral required for the function of healthy red blood cells to transport oxygen, for energy

metabolism and much more. The human body cannot produce iron on its own, so it is important to eat foods that are rich in iron. Red meats such as beef, pork and lamb are examples of iron-rich foods. However, increased consumption of red meat has been linked with increased CRC risk4-6. Red meat contains more heme iron (the type of iron only found in animal products) than white meats such as poultry and fish. Unbound heme iron has been shown to contribute to the formation of compounds that are known to damage DNA and promote tumor formation in colon cells4-6. Nonheme iron is found in plant foods such as whole grains, nuts, seeds, legumes and leafy greens. To minimize your risk for developing CRC, limit red meat consumption. Choose foods rich in non-heme iron occasionally and opt for lean meats such as poultry, fish and seafood and eggs.

increasing the weight, size and softness of stool. Regular bowel movements reduce exposure of the colon and other parts of the digestive tract to potential cancercausing agents4. Additionally, the breakdown and fermentation of fiber in the colon by healthy bacteria produces gas and short-chain fatty acids. These short-chain fatty acids have anticancer effects4. Incorporate more fruits, vegetables, grains, and legumes within your meals to meet minimum daily fiber recommendations and to reduce risk of CRC. Vitamin D and Colorectal Cancer

Aging increases one’s risk for vitamin D deficiency as well as colorectal cancer. Interestingly, both are connected. Vitamin D deficiency is associated with

increasing risk for CRC. Vitamin D is an essential micronutrient that promotes bone health and immune function, and vitamin D deficiency is associated with a host of adverse health conditions. Dietary sources of vitamin D include salmon, liver, mushrooms and egg yolks, among others. An important source of vitamin D is sunlight exposure, since UVB rays convert 7-dehydrocholesterol to previtamin D3, which in turn becomes vitamin D3. Vitamin D supplementation in individuals with CRC has been demonstrated to improve survival rates4. Moreover, in clinical trials, the administration of high doses of vitamin D to persons with metastatic CRC undergoing chemotherapy delays disease progression7. NUTRITION Continued on Page 8

Fiber to the rescue!

Dietary fiber is the parts of plant foods that our bodies cannot digest or absorb, and it plays a key role in reducing colorectal risk. Fiber promotes digestive health and decreases the chance of constipation by

FIGHT COLORECTAL CANCER BY LIMITING RED MEAT AND UPPING FIBER INTAKE

EMPOWERING SMILES Read our article in this month’s magazine to learn about risk factors and signs of oral cancer. ukhealthcare.uky.edu/dentistry

October 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

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To minimize your risk for developing colorectal cancer, limit red meat consumption. NUTRITION continued from P. 7

Colorectal cancer is a leading cause of cancer death among Kentuckians. Many factors influence colorectal health, some of which include dietary intake and nutritional status. Research shows people who eat red meat and are deficient in vitamin D are at an increased risk of developing colorectal cancer, whereas increased intake of fruits, vegetables, grains and legumes

are associated with decreased colorectal cancer risk. Resources: 1. Gan, T., Sinner, H.F., Walling, S.C., Chen, Q., Huang, B., Tucker, T.C., Patel, J.A., Evers, B.M., and Bhakta, A.S. (2019). Impact of the Affordable Care Act on Colorectal Cancer Screening, Incidence, and Survival in Kentucky. Journal of the American College of Surgeons, 228(4), 342–353.e1. 2. Cross, A. (2020). Colorectal cancer screening should begin at age 45, says federal panel, following

American Cancer Society’s advice of 2 years ago. Kentucky Health News. 3. American Cancer Society Cancer Statistics Website. (2021). Kentucky Cancer Statistics. 4. Oregon State University Website. (2020). Colorectal Cancer. 5. Bastide, N.M., Pierre, F.H.F. and Corpet, D. E. (2011). Heme Iron from Meat and Risk of Colorectal Cancer: A Meta-analysis and Review of the Mechanisms Involved. Cancer Prevention Research (4)2, 177 – 184. 6. iorito, V., Chiabrando, D., Petrillo, S., Bertino, F. and Tolosano, E. (2020).

The Multifaceted Role of Heme in Cancer. Frontiers in Oncology, 9:1540. 7. Ng, Kimmie. (2019). High-dose Vitamin D shows benefit in patients with advanced colorectal cancer. Dana-Faber Cancer Institute Website. News Releases.

About the Authors: This article was team-written by trainees within the Department of Pharmacology and Nutritional Sciences at the University of Kentucky with Dr. Sara Police.

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October 2021

SCREENINGS

MAY CATCH BREAST CANCER EARLY

If you’re 40 years or older, start having yearly mammograms

Breast cancer is the second most commonly diagnosed cancer in women. Around one in eight women in the United States will have an invasive cancer at some point during their lifetime. Breast cancer most often occurs in women but has been found in men as well.

Sources: • Medline Plus • National Cancer Institute • National Institute of Health

By Jean Jeffers, Staff Writer With breast cancer, certain cells in the breast become abnormal and rapidly multiply to form a tumor. Cancer develops in cells lining milk ducts or it may be in the glands that produce milk. Sometimes cancer cells invade surrounding breast tissue; this is known as invasive breast cancer. Early stages are relatively free of noticeable symptoms. The cancer may also remain in situ (in place) without spreading farther or the cancer cells may spread to other parts of the body (metastasize) through the lymph system. If the cancer spreads, it commonly shows up in the bone, liver, lungs or brain. Some forms of breast cancer are inherited from a parent. Other forms are not inherited. Some breast cancers that cluster in families are associated with inherited mutations in particular genes, such as BRCA1 and BRCA2. A woman who has such genes is at high risk for developing breast and ovarian cancer. Others factors that raise the risk for breast cancer include advanced age; a history of breast cancer; early onset of menstruation; radiation therapy to the breast for a prior situation; and drinking alcohol. This cancer will generally be discovered via mammography. It is vitally important to examine the breasts periodically and get regular mammograms. Breast cancer screenings may help find cancers early. This makes them easier to treat. Women after age 40 years or starting at age 50 years should have a yearly screening mammogram and repeat the procedure every one to two years thereafter. Women with a family history of breast cancer should be screened every year. Breast exams also detect breast cancers but should not be relied upon solely. Magnetic resonance imaging (MRI) may be used in high-risk cases to detect breast cancer. Common treatments for cancer include:

• mastectomy, which removes the entire breast; • lumpectomy, which removes the cancer and some of the surrounding normal tissue; • radiation therapy following surgery, particularly if chemotherapy is not advised; • chemotherapy; and • hormone therapy. The drug tamoxifen prevents estrogen from being secreted and thus prevents it from assisting in the growth of cancer cells. Some serious side effects – blood clots, stroke, cataracts, mood swings and depression – may occur when taking this drug, but these side effects are not common. Here are some tips for dealing with the situation on an emotional level:

1. 2. 3. 4. 5.

Express your feelings. Look for the positive. Don’t blame yourself for your cancer. Find ways to help yourself relax. Look at what you can control.

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October October2021 2021

UNDERSTANDING

CANCER SURVIVAL RATES

These statistics can help your doctor plan your treatment protocols By Health&Wellness Staff Believe it or not, more and more people are surviving cancer these days. Cancer survival rates are going up. These statistics tell you the percentage of people who have survived a certain type of cancer for a specific amount of time. They are often based on an overall five-year survival rate. An overall survival

rate includes people of all ages and health conditions who have been diagnosed with a particular cancer, including those diagnosed very early and those diagnosed very late. According to the Mayo Clinic, survival rates are usually given in percentages. For instance, the overall five-year survival rate for bladder cancer is 77 percent. That means that of all people who have bladder cancer, 77 of every 100 are still alive five years after diagnosis.

Overall survival rates don’t specify whether cancer survivors are still undergoing treatment at five years or if they’ve become cancer-free. You can use survival statistics to understand your prognosis. Your doctor can use the statistics to develop a treatment plan for you because the numbers can show her how people with your same type of cancer and stage respond to treatment. Your doctor can help you understand the benefits and risks of

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Survival rates are usually given in percentages.

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each treatment by discussing survival rates with you. The Mayo Clinic warns cancer survival statistics can be frustrating. The survival rate for people with your particular cancer might be based on thousands of people. So while cancer survival rates can give a general idea about most people in your situation, they can’t give your individual chances for cure or remission. Survival statistics don’t take into account other medical conditions you may have. If you have other, very significant medical conditions, your chances of survival may not coincide with those suggested by the statistics. It’s up to you to decide whether you want to know the survival rates associated with your type and stage of cancer. Tell your doctor if you’d prefer not to pay attention to the numbers. If you have any questions or concerns about the statistics associated with your cancer, talk to your doctor. Source Mayo Clinic (www.mayoclinic.org)

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“I WAS DETERMINED TO FIND A WAY.” Dr. Sheryl Irwin’s cancer diagnosis came as a shock. A primary care physician, she had always been healthy and active—but when a local hospital in Massachusetts told her she had peritoneal carcinomatosis and only a few months to live, she knew there had to be more options. That’s how she found Dr. Joseph Kim, a specialist in a cancer treatment called CRS and HIPEC. In this procedure, surgeons remove visible tumors in the abdomen, then bathe all the abdominal surfaces in heated chemotherapy to kill any invisible microscopic cancer cells. Dr. Irwin and her family made the 14-hour drive to UK HealthCare’s Markey Cancer Center to undergo the procedure with Dr. Kim. More than a year after her diagnosis, Dr. Irwin isn’t just living—she’s hopeful and looking forward to more healthy years ahead. Dr. Irwin is proof of The Power of Advanced Medicine.

NATIONALLY RANKED CANCER CARE Because we’re changing how Kentucky treats cancer. Because Kentuckians deserve more healthy years. Because we never stop researching, innovating and caring. That’s why UK HealthCare’s Markey Cancer Center has once again been ranked among the best cancer centers in the nation — because we rise to the challenge, every day. See how at ukhealthcare.com/cancer

The Power of Advanced Medicine

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COVID AND CANCER VACCINES RECOMMENDED FOR PATIENTS WITH CANCER By Health&Wellness Staff Medical experts recommend most patients with cancer or a history of cancer get a COVID19 vaccine. Vaccines help the immune system recognize and protect the body against certain infections. Vaccines are now available to help protect against COVID-19. Since the situation for every person is different, the American Cancer Society says it is best to discuss the risks and benefits of getting the COVID-19 vaccine with your oncologist. People with cancer or with a history of cancer can get some vaccines, but this depends on many factors, such as the type of vaccine, the type of cancer a person has (had), if they are still being treated for cancer and if their immune system is working properly. All three vaccines – Moderna, Pfizer and Johnson & Johnson – have been found to significantly lower the risk of being infected with COVID-19. They have also been shown to be very effective at lowering the risk of having severe disease, being hospitalized or dying from COVID-19 if you are infected. Many types of cancer can spread to nearby lymph nodes; some types of cancer start in the lymph nodes. This can cause the nodes to

become enlarged. Because the COVID vaccines can also cause lymph nodes to become enlarged, talk to your health care team if you are scheduled to get an imaging test (such as an MRI or CT scan) in the weeks after getting a COVID vaccine. In some cases, your doctors may advise you to delay the imaging test if possible, so any swollen lymph nodes that result from the vaccine aren’t confused for cancer. Most doctors recommend people with breast cancer or a history of breast cancer get the injection in the arm on the opposite side of your breast cancer. You may wonder how effective the vaccine will be, especially if you have a weakened immune system. Some cancer treatments such as chemotherapy, radiation, stem cell or bone marrow transplant or immunotherapy can affect the immune system, which might make the vaccine less effective. People with certain types of cancers, such as leukemia or lymphoma, can also have weakened immune systems that might make the vaccine less effective. The initial studies testing the COVID-19 vaccines did not include people getting treatment with drugs that suppress the immune system, such as chemo, or people who have weakened immune systems

for other reasons. This is because the studies needed to see first if the vaccines work in people with healthy immune systems. Because of this, it’s not yet clear how effective the vaccines might be in these groups of people. Despite this, experts still recommend most cancer patients get the vaccine because those

with a fragile immune system are at risk for severe COVID19 disease. Getting even some protection from the vaccine is better than not having any protection at all. Source: American Cancer Society (www.cancer.org)

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October October2021 2021

Dentistry.

ORAL CANCER

EARLY DETECTION SAVES LIVES

Dr. Pamela VanArsdall, University of Kentucky College of Dentistry

n the United States, nearly 50,000 people will be diagnosed with oral cancer each year. According to the National Institutes of Health, Kentucky has one of the nation’s highest incidences of oral cancer. The survival rate for individuals diagnosed with oral cancer varies greatly, depending on the stage of the disease. For example, if oral cancer is detected in one localized area on the tongue and has not spread, the five-year survival rate is 81 percent. However, if the cancer has spread from the tongue to distant regions of the body, the survival rate drops to 39 percent. These numbers demonstrate the importance of early detection – how it is critical in aiding a more positive outcome. As such, every adult should be screened for oral cancer annually by a healthcare provider, either a dentist or physician. Getting screened

is a simple, quick and painless process and an effective way to find cancer (or pre-cancer) at an early, more treatable stage. While oral cancer can strike anyone, leading risk factors include tobacco use (smoking, dipping, chewing, etc.), excessive alcohol consumption and infection with certain strains of the human papilloma virus (HPV). Unfortunately, several troubling health trends put Kentuckians at a higher risk. According to the United Health Foundation’s America’s Health Rankings report, almost a quarter of Kentucky adults smoke (23.6 percent) and 17 percent report excessive drinking. Additionally, Kentucky has the highest rates of HPV-related cancers in the United States. Some people mistakenly think if they do not have teeth or they wear dentures, it is not necessary to be screened. It’s important to remember oral cancer could be hiding under a denture or in another area of the mouth, so it is

still vital to get an annual oral cancer screening. In addition to being screened annually by a healthcare professional, the American Association of Oral and Maxillofacial Surgeons recommends adults 18 years and older conduct a monthly oral cancer self-exam – taking just a few minutes each month to check the inside of the lips, cheeks and gums, the top and sides of the tongue, under the tongue, the roof and floor of the mouth, and feeling the neck for any lumps. Visit ukdentistry.org/oral-cancer to watch a short video on how to perform a quick and easy self-exam. If you experience any of the following signs or notice any of the following during a selfexam, contact a healthcare provider: • A sore in the mouth or on the lip that doesn’t heal within 14 days; • Red or white patches in the mouth; • Hoarseness of the voice that lingers for a prolonged period;

October October 2021 2021

EVERY ADULT SHOULD BE SCREENED FOR ORAL CANCER ANNUALLY.

• A sore under a denture that doesn’t heal, even after a denture adjustment; or • A lump or swelling that develops in the mouth or on the neck. Other symptoms to mention to a healthcare provider include: • Feeling like something is stuck in your throat; • Numbness in an area of the mouth; • Difficulty swallowing or moving the jaw or tongue; or • Pain in only one ear. In addition to performing monthly selfexams, having an annual exam by a healthcare professional, avoiding tobacco use and avoiding or consuming alcohol in moderation, talk

with a healthcare provider about receiving the HPV vaccine. While it is most effective when taken between ages 11-12 years, individuals up to age 45 years may benefit from getting the HPV vaccination to help protect against types of HPV associated with mouth and throat cancer. The Centers for Disease Control and Prevention (CDC) estimates 92 percent of HPV cancers could be prevented by the vaccine. In use since 2006, the most common side effect associated with receiving the HPV vaccine is soreness at the injection site. As part of the University of Kentucky College of Dentistry’s Eradicate Oral Cancer in Eastern Kentucky project, made possible by grant funding from the United Health

Foundation (UHF), the college has been working with local community contacts to provide oral cancer education and free oral cancer screenings to Kentuckians. For more information about oral cancer, visit ukdentistry.org/oral-cancer. About the Author Dr. Pamela VanArsdall is a professor at the University of Kentucky College of Dentistry and the Director of Education for the college’s Eradicate Oral Cancer in Eastern Kentucky project. Her training, teaching and research have focused on health behaviors and prevention. More information about UK Dentistry is available at www.ukhealthcare.uky. edu/dentistry.

ABOUT UK HEALTHCARE DENTISTRY Clinic Info: 859-323-DENT (3368) • ukhealthcare.uky.edu/dentistry UK Dentistry offers expert, personalized care for the general and specialty dental and oral health needs of adults and children – empowering smiles across Kentucky and beyond.

October 2021

E V E NTS OCTOBER 2021 Daily

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be purchased on race day for $10, depending on availability. Visit healthandwellnessmagazine.com and click "race running calendar" for details and to register.

October 9 Pride 5K Run

Join us for Lexington's 2nd Annual Pride Run 5K on Saturday, October 9, 2021 at 9am at Coldstream Park! (*note the venue change this year!) Run, walk, skip, or stroll in this 3.1 mile chip timed race on the scenic trails at Coldstream Park. The race will feature 13 age groups, 3 gender categories (Male, Female & Non-Binary), top 3 finishers in each age/gender category will be awarded commemorative Pride Run 5K medals! Register for the 5K, 1 Mile Fun Walk, and/or Virtual Runner by September 25th, 2021, to be guaranteed a 2021 Pride Run T-shirt or Pride Run Water Bottle. (You will have the opportunity to choose this year!)

October 3

The Raven 10K Join us for the 7th annual Raven 10K Trail Run on the grounds of Raven Run Nature Sanctuary. Our 2021 in-person race will be held on Sunday, October 3rd with start times beginning at 9:00am. There will also be a Raven 10K Virtual option for those who want to participate on their own schedule (run/walk your 10K between September 27th and October 3rd). There is no 5K race this fall. We may consider holding a stand alone 5K Robin trail race in 2022. The race is presented by the Raven Run Citizen Advisory Board in association with the Friends of Raven Run and Lexington Parks & Recreation. Proceeds from the race will go toward the Raven Run Education Program which provides free educational programs for school groups, Boy scouts & Girl scouts. Visit healthandwellnessmagazine.com and click "race running calendar" for details and to register.

October 9

KTFMC Castleton Classic 5K Join the Kentucky Thoroughbred Farm Managers’ Club on October 9, 2021, for the 5th annual KTFMC 5k! Our 5k will take place at the historic Castleton-Lyons Farm in Lexington, starting at 8:30 am. Runners, walkers, trotters, gallopers, and strollers are welcome, but please leave four-legged friends at home. Special pricing for participants ages 5-17. Race packets include a long-sleeved, dri-fit shirt and other surprises. Prizes will be given to the top three runners in each age group and julep cups for overall male and female winners. A portion of the proceeds will benefit the Mike Recio Family Fund. Register by September 18, 2021, to be guaranteed a t-shirt. T-shirts may

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There will be entertainment at the start & finish lines. Visit healthandwellnessmagazine.com and click "race running calendar" for details and to register.

Saturdays

October 17

Every Saturday (April – October, 8am-2pm) downtown Lexington, Tandy Centennial Park (formerly Cheapside Park) & Pavilion. Browse herbs and spices, honey, beeswax, candles, body care products, organic products, eggs, meats and fresh, seasonal produce. lexingtonfarmersmarket.com.

Lexington Farmer’s Market

Dance Blue FT5K DanceBlue is a registered student organization at the University of Kentucky that works tirelessly all year, every year, to raise money FTK (For The Kids)! The money raised through DanceBlue fundraising efforts is donated to the Golden Matrix Fund, established to support the kids of the DanceBlue Kentucky Children’s Hospital Hematology/ Oncology Clinic both today and well into the future through an endowment. This event, the 2021 DanceBlue FT5K, will be hosted on campus, but we are also offering a Virtual DanceBlue FT5K option for those that can't join us in person. Visit healthandwellnessmagazine.com and click "race running calendar" for details and to register.

October 29 Halloween 5K

We are excited to support our Raising Runners Program putting shoes on the feet of Kentucky kids who need them most! We have been able to provide more than 400 pairs of shoes to kids all over Kentucky since we began our program in 2016! All participants will receive a medal. We can ship your medal or we offer local pick up in Lexington, KY! Visit healthandwellnessmagazine.com and click "race running calendar" for details and to register.

HOSTING A HEALTHY EVENT IN CENTRAL KY? Share with our readers by e-mailing details to: brian@rockpointpublishing.com LACE UP! Check out our online Race Running Calendar. Find your next local 5k, 10k or marathon: healthandwellnessmagazine.com

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October 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

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Elder Law.

ELDER LAW ATTORNEY CAN HELP WITH

ASSET PROTECTION PLANNING

Crucial for seniors seeking to maintain a high-quality standard of living By Mikel D. McKinley, Attorney Recently, I was brainstorming with my wife about how to explain what an elder law attorney does and why it’s important. I kept running these ideas past her that were very logical, analytical and compelling to a guy like myself. Phrases such as “fiscally responsible,” “preservation of assets,” “generational planning” and “tax avoidance” flowed from me. I was thoroughly impressing myself with words such as “legacy” (don’tcha just love that word?) and comparing elder law attorneys to the armed guards on the Titanic who got to choose who got in the lifeboats and who had to go down with the ship (I know it’s a stupid analogy, but that’s what brainstorming is for). As I was imparting all of this brilliance to my wife, her expression kept changing in a very confusing way. Instead of nodding and smiling at my brilliant metaphors, she was frowning and shaking her head from side to side. She finally interrupted me and asked me why I didn’t just explain how crucial asset protection planning was for the elder to maintain a highquality standard of living. “People don’t care about money; they care about their parents. Stop talking about the money and talk about how much better their parents’ lives are going to be because you have protected the money.” Sayeth my wife. I am willing to admit it: Sometimes my wife is right and I am wrong. Even a blind squirrel can find an acorn every now and again. No one is perfect, not even me. So I am going to take my wife’s advice. Asset protection planning, in a nutshell, is positioning your assets in such a way that they are not an “available resource” to a nursing home and won’t have to be spent down during the “Medicaid Spenddown.” By protecting these assets from the Medicaid Spenddown, they are still available to you (or, more specifically, to your family members responsible for your wellbeing) when you need them. The traditional route to Medicaid is to spend all your money until you only have $2,000 left. At $85,000-$100,000 per year, this doesn’t take long for most people. Once that happens, there is nothing put aside to provide for your care if you need something that isn’t covered by Medicaid. That leaves your children in the position of having to pay out of pocket themselves to provide for you or make you do without.

ABOUT

Remember, after you have completed the Medicaid Spenddown, all of your income goes to the nursing home. You get to keep $40 per month (in Kentucky) of your income. That won’t buy much. Having money set aside won’t guarantee that you will have a good quality of life. Much of your quality of life will depend on your health. We all know of people who were wealthy beyond imagination and still had a horrible quality of life due to their poor health. Even with money, you still need family members or friends that care enough about you to spend that money in such a way that it will improve your standard of living. While everyone values independence, the sad reality is that if we live long enough, we will come to depend on others to have our needs met. Asset protection planning gives you options. It gives your children a way to provide for you without you becoming a burden to them. Items such as wheelchairs, handicap- accessible minivans, new clothes, computers, phones, hearing aids, hairdos, manicures, pedicures, flowers, room decorations, televisions, hearing assist devices and on and on can be purchased by your family to help you live a more fulfilled and enjoyable life. Along with money set aside for a trip, for caregivers to travel with you, to be able to leave the nursing facility on occasion in a safe manner – these are all things available to people who have done asset protection planning. Contrast the person who did planning to the person who didn’t. Often they share a room. Their food is the same, their care is the same and the view outside their window is the same. The difference is that the person who did the planning has access, through their power of attorney (POA) or child, to the assets they protected. If they need something, their POA/child can access those funds to provide for them. Unfortunately, this is not an option for the person who didn’t do the planning. That person spent all their money in the nursing home and now has nothing left to leave their children and nothing to access for any needs they might have. That person’s children have to come out of pocket to provide any additional luxuries at all. No one wants to go to a nursing home. For elder law attorneys, much of our planning revolves around keeping our clients out of the nursing home through Life Care Planning. The sad reality is, if we live into our late 70s, it’s a flip of the coin whether we go to a full-skilled nursing home. Currently there are thousands of people in this state residing in a nursing home. Not a single one of them chose to be there. I feel a good attorney should always plan for the worst-case scenario, and hoping you die before you run out of money is not a good plan.

Protecting Legacies and Empowering Elders | Phone: (1-888-9Legacy) or 1-888-953-4229 | Fax: 866-823-0490 Email: eldercare@eldercarelegacy.com | Hours of Operation: Mon–Thu 8:30am–4:30pm, Friday 8:30am–4:00pm, Sat–Sun Closed

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For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | October 2021

COPING WITH THE CHALLENGES OF

CHEMOTHERAPY

hemotherapy drugs are very strong. They kill fast-growing cells, even if they are healthy, non-cancer cells. Many patients undergoing chemo encounter side effects such as nausea, fatigue, lack of appetite and constipation or diarrhea. Each person with cancer reacts differently to chemotherapy. Some people don’t have nausea and vomiting while receiving chemo. This is often due to the types of drugs used and the dosage received. Your doctor may prescribe anti-nausea/vomiting medicines even before treatment begins, based on the type of chemo you are getting and how much nausea and vomiting may be expected. There are a number of things you can do to cope with the challenges of chemo. To help your body get enough protein to make new healthy cells to replace the ones that are lost during chemo, be sure to eat healthy foods. Of course, for some cancer patients, eating is difficult because the chemo drugs may affect the taste buds, making food taste metallic, and cause a lack of appetite. You may want to forego certain foods, especially those that are hot or spicy, high in fiber and greasy or fried. Low-fat, bland and salty foods are better choices. Eat frequent small meals and snacks to ensure you are getting enough calories. Try having soup, oatmeal, cottage cheese, sandwiches, rice, mashed potatoes, toast, dry saltine crackers, applesauce and Jell-O. It’s best to avoid alcohol because it may cause problems with certain chemo drugs, but keep drinking water or other clear liquids, especially if you experience dry mouth. Some cancer patients have diarrhea. If this happens to you, try the BRAT diet: bananas, rice, applesauce, tea and toast. It is very important to drink plenty of water when you are experiencing diarrhea. You can also have drinks that provide electrolytes, such as Gatorade or Pedialyte. Conversely, constipation is another side effect of chemo. Try adding fiber to your diet by eating more beans and fresh fruits and vegetables. Your doctor can prescribe special laxatives to help you avoid constipation. Another side effect of chemo is called chemo brain or chemo fog. This happens more often in treatments that use large doses of chemo drugs. You may find it difficult to concentrate or have problems with your memory. If you notice this, talk to your doctor. He or she will have resources to help you overcome these effects. In rare cases, chemo brain can last for a long time after treatment. Exercise is a good coping mechanism for chemo, but be sure to assess your strength and stamina. The American Cancer Society recommends getting as much rest as you can during treatment, so try not to overdo it.

You may want to forego certain foods, especially those that are hot or spicy, high in fiber and greasy or fried. If you have any questions or concerns about coping with chemo, be sure to talk to your primary care physician to find out what he or she recommends. Educate yourself about your treatment beforehand so you can know what to expect and be prepared to handle it. For most people, chemo side effects go away soon after treatments end. About the Author Dr. Rajeana Conway is an Internal Medicine specialist at Family Practice Associates of Lexington who sees patients 18 years of age and older. She is originally from Maysville, Kentucky and is married with two daughters. She enjoys spending time with her family, going to church, watching TV, crafting, and going to the lake. Dr. Conway earned her medical degree from The University of Cincinnati College of Medicine in 2015 and completed her residency in internal medicine at The Christ Hospital in 2018. For an appointment with Dr. Conway, please call our office at (859) 278-5007.

ABOUT FAMILY PRACTICE ASSOCIATES OF LEXINGTON TWO LOCATIONS: 1775 Alysheba Way, Ste. 201 and 615 East Brannon Road, Ste. 100 • 859.278.5007 • www.fpalex.com Proudly serving Kentucky for over 35 years, Family Practice Associates of Lexington is a group of primary care providers who are dedicated to giving family-centered care from birth to later years.

Integrative Medicine.

MINDFUL BREATHING FOR LIVING WITH CANCER

eceiving the diagnosis of cancer strikes fear in the heart of most people. Livelihoods and relationships can be affected. Side effects from complicated therapy or surgery can cause emotional distress. As treatments

have advanced, many people are living longer with cancer as a chronic condition. Stress is often a constant companion of the person living with cancer. Fortunately, there are practical mind-body approaches for managing physical, mental, emotional and social stress.

A basic practice for stress management is mindful breathing. Though mindful breathing is rarely associated with any side effects, discuss with your medical provider your interest in integrating this practice with your conventional treatment.

Getting Started.

Settle into a comfortable position – sitting, reclining or lying down. Plan to spend about five to 30 minutes using these instructions or my audio recordings at the Mind Body Studio website (www.

ABOUT MIND BODY STUDIO Mind Body Studio

517 Southland Drive, Lexington • 859.373.0033 • www.mindbodystudio.org Offering integrative medicine consultations and experiential health and wellness education to help you mobilize your natural healing ability by integrating mind, body, spirit and our relationship with each other and the earth.

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | October 2021 mindbodystudio.org). You can practice with eyes open, closed or partially closed. Use pillows and blankets to make yourself as comfortable as possible.

it runs through the diaphragm, sending relaxation impulses throughout the entire body just by softening the belly. The Wandering Mind.

Noticing Your Breath.

The normal mind wanders. Begin with a couple of slow When you notice the mind is deep breaths, feeling the long no longer on the breath and slow in-breath followed by a has wandered off onto sounds, long slow out-breath. Allow thinking, planning, memories, the out-breath to go out-outphysical sensations, discomfort out, dissolving into space. or emotions, simply notice Then simply breathe the wandering naturally without and without changing the breath any judgment, A BASIC in any way. gently escort the attention back to PRACTICE Feeling Physical the breath. This Sensations of FOR STRESS non-judgmental Breathing. returning of MANAGEMENT Place your full attention to attention on the IS MINDFUL the breath is an tactile physical BREATHING. important part sensations of each of the practice, breath, wherever a coming home you feel it in the to the breath body. Feel the breath as it flows in and out of the moving in and out of the body. Emotions may arise. nostrils. Feel the breath as it Our emotions are constantly moves back and forth across changing. Let them come and the upper lip. Notice the coollet them go without clinging to dry air coming in and the warm-moist air going out. Feel emotions you like or pushing away emotions you don’t like. the breath moving in and out Simply continue breathing in across the back of the throat. and breathing out, softening Feel the breath in the chest as the belly and letting the outthe ribs expand and contract. breath dissolve into space. And feel the breath in the belly. Soft-Belly Breathing.

Abdominal breathing (aka diaphragmatic breathing) is an exceptionally relaxing breath practice. This is the way you breathed as a baby. Allow the belly to rise and fall, expanding with the in-breath and contracting with the out-breath. The more the belly moves, the more the diaphragm moves, stimulating the vagus nerve as

Winding Down.

Continue for five to 30 minutes, paying attention to the breath. Simply be present to your breath constantly moving moment by moment. As your practice ends, expand your attention beyond the breath, feeling it moving in and out of the entire body, inside your skin and beyond your skin, connecting with the room around you and the sensations of the body

touching the surface you are on. And as you slowly open your eyes, remain in touch with the breath and the body and the calm place inside, so that even with the eyes wide open, you can remain in touch with this inner resource of calmness and peacefulness. The breath, the body and your calm center are always with you, anytime, anywhere. It’s just a matter of remembering, and you are more likely to remember if you practice, even a few minutes, every day. About the Author Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is certified

I wish I had

HELP

in family medicine, mind body medicine, integrative holistic medicine, mindfulness-based stress reduction, physician coaching and yoga therapy. He teaches mindfulness and mind-body skills for the University of Kentucky, Saybrook College of Integrative Medicine and Health Sciences (Pasadena, Calif.) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers classes, consultations and coaching to manage stress-related conditions and prevent burnout. He can be reached through his website at www.mindbodystudio.org.

Resource • I have recorded several guided mindfulness practices you can access at the Mind Body Studio website http://www.mindbodystudio.org/?page_id=1594

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October 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

N AT U R E ' S

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B E A U T Y

PUMPKIN Decorative fruit is a herald of the season

By Tanya Tyler, Editor Health&Wellness When autumn arrives, the seasonal decorations come out. Among the cornstalks and scarecrows you’ll undoubtedly find see squat orange shapes and you’ll know it’s pumpkin time again. Pumpkins, a cultivar of the squash plant, are also known as winter squash. They are native to North America, and according to the Illinois Department of Agriculture, the Land of Lincoln grows the highest number of pumpkins in the States – a whopping 95 percent of the U.S. crop intended for processing. Pumpkins are popular in dishes around the world – ever try pumpkin lasagna or pumpkin ravioli? Commercially canned

pumpkin comes from different types of pumpkins than those used for jack o’ lanterns at Halloween. Immigrants from Ireland and Scotland brought the carving tradition to the new land, but pumpkins were larger and easier to carve than the turnips they formerly used. This favorite filling for Thanksgiving pies can be heart healthy, boasting just 26 calories in 100 grams and no saturated fats or cholesterol. Like many other orange-colored fruit, pumpkin is high in beta-carotene. Pumpkin contains fiber, vitamins A and C and several B-complex vitamins – niacin and thiamin – in addition to potassium and essential minerals such as copper, calcium and phosphorus. Pumpkin is also an excellent source of natural polyphenolic flavonoid compounds, including cryptoxanthin,

lutein and zeaxanthin. Pumpkins have a special class of carbohydrates that have anti-inflammatory and antioxidant properties. Eating pumpkin can regulate cholesterol and insulin. Pumpkin seeds are a good source of magnesium and zinc, which help promote heart health. Oddly enough, people rarely eat the pumpkins they buy this time of year. The majority of pumpkins are used for jack o’ lanterns. And while pumpkins are mainly orange or yellow, white pumpkins started to become increasingly popular in the United States around 2005. The largest pumpkin ever grown weighed 2,009 pounds. That’s a lot of pie. The largest pumpkin pie ever made was over 5 feet in diameter and weighed over 350 pounds. It used 80 pounds of cooked pumpkin, 36 pounds of sugar and 12 dozen

October 2021

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October 2021 | Read this issue and more at www.healthandwellnessmagazine.com |

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UNDERSTANDING THE FUNCTION OF THE

HUMAN MICROBIOME Initiative seeks to sequence entire genomes of 3,000 individual microbes

By Dr. Tom Miller, Staff Writer Recent advances in DNA sequencing technologies have allowed the investigation of the composition and functional dynamics of complex microbial communities in our bodies. The scientific community has focused on microbiome research to establish and better understand the function of the human microbiome in human beings. The COVID-19 pandemic has created a new awareness for many of the presence of viruses and their influence on our heath. The microbiome consists of all of the bacteria, fungi, protozoa and viruses that live in and on the human body. The Human Biome Project from the National Institutes of Health is part of an initiative to sequence the entire genomes of THE 3,000 individual microbes INTESTINAL found within our human TRACT IS microbiome. This HOME TO innovative project has ABOUT 100 begun by sampling and TRILLION sequencing the microbial communities at 18 BACTERIA, different sites on the body, BOTH including the mouth, nose, FRIENDLY skin, vagina and gut. AND The microbiome exists PATHOGENIC. within certain niches in the body. Thus, each microbiome is structurally distinct and plays a different role within its niche. Microbiome composition and health is affected by factors that include diet, stress, geography and ancestral background. These different microbiomes play an important role in key bodily functions such as digestion, immune response and gut-brain axis, which involves our brain health.

The intestinal tract is home to about 100 trillion bacteria, both friendly and pathogenic. To fight infection quickly, the intestine has several innate immune defenses designed to act immediately when alerted to danger. Emerging research points to aberrant alterations of the gut microbiome that are associated with the pathogenesis of various metabolic diseases, including insulin resistance, atherosclerosis and cardiovascular disease, as well as multiple sclerosis, anxiety and depression. Changes to the gut microbiome occur throughout the lifespan from infancy to full adulthood. Our bodies are hosts, and key findings implicate a central role of the gut microbiome in host aging. Colonization of various microbial species in the gastrointestinal tract during early stages of life is reported to affect later health of the host organism. Recolonization of the microbiome occurs as we age, with diet playing a major role in shaping the microbiome composition throughout adulthood. Clinical studies (Aleman, Valenzano, 2019; Lowery 2015) have reported significant differences in microbial composition between young and elderly human subjects. A key transition from healthy adult to elderly microbiota is characterized by a decrease in microbial diversity, resulting in the expansion of distinct groups of bacteria that have been implicated in the development of ageassociated type 1 diabetes, diabetes mellitus, rheumatoid arthritis, colitis and a spectrum of inflammatory bowel conditions. Researchers report the microbiome likely plays a role in our metabolism, emotions, bio-behavioral indicators and cognitive

functioning. Changes in the nature of the microbiome community nested in our bodies may result in Alzheimer’s disease and other neurodegenerative disorders. The microbes inside our body have a huge impact on who we are, what we do and how we feel. While research on the human microbiome is still early in our understanding of this phenomenon, emerging research suggests our health and wellness are influenced by these colonies of microbes on the gutmicrobiome-brain connection throughout our lifespan. Sources and Resources • Aleman, F.D. and Valenzano, R. (2019) Microbiome evolution during host aging. PLoS Pathology, 15 (7) (2019), Article e1007727 • Human Biome Project (2015) National Institutes of Health. (www.commonfund. nih.gov/hmp/overview) • Lowrey, C. (2015) Department of Integrative Physiology and Center for Neuroscience at the University of Colorado. (www.kavlifoundation.org/science-spotlights/mindbending-power-bacteria) • Xu, H. and Zhu, P. Qiu (2019) Aging progression of human gut microbiota. BMC Microbiology, 19 (1) (2019), 236-8

About the Author: Thomas W. Miller, Ph.D., ABPP, is a Professor Emeritus and Senior Research Scientist with the Institute for Collaboration on Health, Intervention and Prevention at the University of Connecticut and Professor in the Department of Gerontology in the College of Public Health and Department of Psychiatry in the College of Medicine at the University of Kentucky.

Some Dietary Components Raise Cancer Risks Scientists have studied many additives, nutrients and other dietary components for possible associations with cancer risk. These include acrylamide, a chemical found in tobacco smoke and some foods. Studies in animal models have found acrylamide exposure increases the risk for several types of cancer. Another component is alcohol; heavy or regular alcohol consumption increases the risk of developing cancers of the throat, esophagus, liver, breast, colon and rectum. There appears to be a relationship between higher intakes of calcium and reduced risks of colorectal cancer, but a high calcium intake may also increase the risk of prostate cancer. Certain chemicals called HCAs and PAHs are formed when beef, pork, fish and poultry are cooked using high-temperature methods. Exposure to high levels of HCAs and PAHs can cause cancer in animals; however, whether such exposure causes cancer in humans is unclear. Cruciferous vegetables contain chemicals known as glucosinolates, which break down into several compounds that are being studied for their possible anticancer effects. Source: National Cancer Institute (www.cancer.gov)

Survey Finds Americans Are Paying More Attention to Ingredient Lists The International Food Information Council (IFIC) recently conducted a survey that looked at the role ingredients play in the food attitudes and purchasing habits of American consumers. More people say they’re paying more attention to ingredient lists, choosing clean ingredients and avoiding chemical-sounding ingredients. The IFIC says food ingredients have been used for

centuries to improve flavor, appearance, nutrition, freshness or texture in foods and beverages, but the names of those ingredients or how they are described can make a big difference in whether a product is purchased or bypassed. People are choosing clean (“not artificial or synthetic”) ingredients and avoiding chemical-sounding ingredients. The words “natural” and “artificial” evoke strong reactions around food choices. Consumers’ top motivation for avoiding such foods was health benefits. They also wanted to avoid the possible harmful effects of chemical-sounding and unfamiliar ingredients. Source: International Food Information Council (www.foodinsight.com)

Reverse Osmosis Keeps Food Products Fresh Longer In food processing plants, the concentration process helps keep food products fresh long enough for them to reach consumers. Research in this area has been carried out by Australia’s Commonwealth Scientific and Industrial Research Organisation (CSIRO) (www.csiro.au), with help from a U.S. membrane technology company. The two entities have worked together to create a new preservation processing using membrane technology to concentrate liquids in a process called forward osmosis. Forward osmosis is a “gentler” process that uses less energy and no heat to concentrate food. This also helps food to naturally retain more of its nutrients, such as proteins and vitamins, throughout processing. The end result is a higherquality product compared to those made using traditional concentration methods. Source: FoodSafe Drains (www.foodsafedrains.com)

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