LiveWell. Women s wellness: Embracing change

Transcription

1 fall 2014 A newsletter from LiveWell Penny George Institute for Health and Healing Founded by the George Family Foundation and the Ted and Dr. Roberta Mann Foundation Women s wellness: Embracing change If Nancy Van Sloun, MD, could get one message across to all women, it would be this: Love the body you ve been given. (continued on page 2)

2 Women s wellness: Embracing change In appreciating your body, Van Sloun, an integrative medicine doctor at the Penny George Institute for Health and Healing- WestHealth, believes you are more likely to take care of it. And rather than seeing aging and different stages of life as something to fear, Van Sloun advises women to embrace their life s path. It s easy to focus too much on how we look, she said. Instead, we should be thinking about what s next on our life s journey: How can we best go through it, remain content and do the things that are most important to us? Van Sloun identified some ways that women can live well throughout their lives. Twenties and thirties Whether or not you have children, this is a time when finding balance in your life can be a challenge. Van Sloun encourages women to recognize the importance of balance and to be thoughtful about building it into their lives. Know what it is that fills you back up, and be deliberate about making time for it, she said. If you are planning a pregnancy, check in with your doctor to see what you should do to ensure a healthy pregnancy. Talk about whether vitamins and supplements might be helpful, and discuss any pregnancy risks you may face. If you already have children, remember that you re a role model. How kids eat, how physically active they are and how they respond to stress is reflected in what they see in you, said Van Sloun. Give your kids the gift of modeling a healthy lifestyle. exercise routine. Maintaining muscle mass also makes weight gain less likely, she said. This is also a time when your family life may be changing. It s time to refocus on yourself and think about what s next in your life, said Van Sloun. Don t overlook the emotional and spiritual components of health. Maintaining social connections and having a sense of purpose is important to your health. If your focus has been on your kids or your job and that s changing, you may need to cultivate new interests. Fifties and beyond As we age and after we go through menopause, we are at higher risk for many diseases. At the same time, women are living longer after menopause. These are two important reasons to maintain a healthy lifestyle and a healthy weight. While women tend to focus on breast cancer, heart disease is a much bigger threat. As much as 80 percent of heart disease can be prevented through modifying our lifestyles, said Van Sloun. With a longer life expectancy, you want to age well, said Van Sloun. Investing now in eating an optimal diet, staying active and learning how to handle stress will reap benefits as you get older. Forties Changes in your menstrual cycle and mood may be signs of peri-menopause. These changes are easy for some women and harder for others, but overall, women tend to do better if they are exercising and eating a plant-based, whole food diet, said Van Sloun. Because we all lose muscle mass as we age, Van Sloun recommends that women include strength training in their 2 allinahealth.org/georgeinstitute Nancy Van Sloun, MD, sees patients at Penny George Institute for Health and Healing West Health in Plymouth. For appointments, call See her profile at wellness. allinahealth.org/vansloun.

3 Menopause myths Debra Bell, MD, sees patients at the Penny George Institute Abbott Northwestern in Minneapolis. For appointments, call See her profile at wellness. allinahealth.org/bell. 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. LiveWell Fall

4 Slow metabolism weighing you down? I eat and exercise the same as I always have. Why am I gaining weight? That s one of the most common questions that women have for Susan Masemer, an exercise physiologist at the Penny George Institute s LiveWell Fitness Center. Many suspect that their metabolism has slowed down, meaning they burn fewer calories throughout the day. Body Gem The truth may be a bit more complicated, explained Masemer. While there are some basic formulas to determine your metabolism rate, Masemer noted that they can be off by as much as 500 calories a day. We prefer to use the BodyGem to help us determine exactly what is going on, said Masemer. The BodyGem can help pinpoint daily caloric needs by measuring oxygen as a person breathes into the handheld device. Sometimes people who want to lose weight reduce their calorie intake so much that their body goes into starvation mode, slowing their metabolism even more, said Masemer. It s not uncommon for us to recommend that a person eat more calories to speed up metabolism. Masemer noted that metabolism often slows with age and weight is more easily gained Bod Pod largely due to loss of muscle, which burns more calories than fat. The LiveWell Fitness Center offers Body Composition Analysis using Bod Pod technology, providing a highly accurate measurement of body fat and muscle mass. In general, women should be under 30 percent body fat for overall health, said Masemer. With an accurate assessment of metabolism and body composition, the LiveWell staff can prepare a customized eating and exercise plan that is designed to achieve your goals. Every body functions differently. That s why we don t use a cookie cutter approach for weight loss and fitness training, said Masemer. Learn more Call the LiveWell Fitness Center at or visit allinahealth.org/georgeinstitute to learn more about BodyGem Resting Metabolism Testing, Body Composition Analysis and other programs to lose weight and improve fitness. Susan Masemer, MS, sees patients in Minneapolis at the LiveWell Fitness Center of the Penny George Institute for Health and Healing. For appointments, call See her profile at wellness. allinahealth.org/masemer.

5 The Art of Healing Program Exhibitions Nancy Carlson Restoring balance: acupuncture and reproductive health For women in their childbearing years, the ancient practice of acupuncture can offer a new dimension in healthful living. Acupuncture involves inserting fine needles at specific points on the body. Eastern traditions believe that it stimulates the flow of Qi, or energy, along pathways in the body that are called meridians. This helps to maintain balance and overall health. Kristianne Seelye, a licensed acupuncturist at the Penny George Institute for Health and Healing who is board certified in Oriental Medicine, works with women in all phases of their reproductive lives. She explained that acupuncture can help to create and maintain optimal health, which supports a healthy pregnancy. Seelye works with many women in collaboration with their physicians to treat infertility, prevent pre-term labor and relieve severe side effects of pregnancy, such as nausea, morning sickness and migraine headaches. Along with seeing patients at the Penny George Institute outpatient clinic in Minneapolis, Seelye treats women during labor and delivery at St. Francis Regional Medical Center. Seelye noted that there is an emotional component to a healthy pregnancy, not just the physical function of the body. Especially for women who have had difficulty conceiving or carrying a pregnancy to term, Seelye takes a holistic view. When energy is blocked, it may stem from emotional, physical or spiritual disturbances. The key is restoring balance and unblocking meridian channels. With that comes improved health, and possibly pregnancy. Learn more about acupuncture at allinahealth.org/georgeinstitute. Patients may schedule appointments with Kristianne Seelye, Lac, DipIOM, MAcOM, at the Penny George Institute Abbott Northwestern outpatient clinic in Minneapolis. For appointments, call See her profile at wellness.allinahealth.org/ seelye. October-November Janine Irisarri Mosaics Abbott Northwestern, Penny George Institute Pam Carberry Landscape Prints Abbott Northwestern, Wasie Building Lower Level Janet Hovde November-December Nancy Carlson Prints Abbott Northwestern WestHealth Janet Hovde Art Quilts and Haiku Unity Hospital Penny George Institute, Fridley Medical Center December-January Cranes of Hope: A Narrative and Celebratory Exhibition Created by cancer survivors, these pocket-size works share messages of healing and hope. Abbott Northwestern, Wasie Building Lower Level LiveWell Fall

6 2833 Chicago Ave. Minneapolis, MN allinahealth.org/georgeinstitute facebook.com/allina About the Penny George Institute The Penny George Institute for Health and Healing, part of Allina Health, was founded at Abbott Northwestern Hospital in It is a national leader in holistic health care and has helped tens of thousands of individuals on their path to health and healing through its outpatient clinics, fitness centers and services for hospitalized patients at several Allina Health hospitals. The Penny George Institute is supported, in part, by the financial generosity of the community. To make a donation, contact Laurie Hennen at the Penny George Institute Foundation at or laurie.hennen@allina.com ALLINA HEALTH SYSTEM. ALLINA HEALTH AND PENNY GEORGE ARE TRADEMARKS OF ALLINA HEALTH SYSTEM. LIVEWELL IS A REGISTERED TRADEMARK OF ALLINA HEALTH SYSTEM. Tell your story. Change a life. Have you had a remarkable experience using the services of the Penny George Institute for Health And Healing? The Penny George Institute Foundation is collecting stories that demonstrate the power of a holistic approach to prevention, wellness, and health and healing. Your story may help inspire someone else to pursue a happier, healthier life through whole person health care. It could also encourage financial support of these services so they are available to as many people as possible. Laurie Hennen at laurie.hennen@allina.com for more information.