Health Supplements & You- How your body uses vitamins, nutrients and other minerals to stay healthy (part 1)

Open a medicine cabinet these days and along with a variety of pharmaceuticals, you’re bound to find a variety of supplements. The war against the “evil co-conspirators” of age and diseases has grown to be a multi-billion dollar industry. From Botox® and fillers to various types of diets and pills, you can always find something for every wrinkle, age spot, hurting bone and painful morning. However, the key is determining which products will actually aid you in your quest, rather than hold you back. This is an extremely broad topic to cover, so for this month we will be focusing on the use of supplements.

The way our bodies maintain a strong defense against disease primarily relies on the vitamins and minerals that we consume. A balanced diet rich in fruits, vegetables, whole grain, dairy and protein should give the body all the necessary nutrients that it requires. However, many of us don’t have a balanced diet. So if the consumption is less than the normal requirements, then we suffer from what is known as vitamin deficiency which can lead to the development of certain diseases. For example if you are experiencing depression, nausea, soreness of the mouth and/or dizziness, then you might have a vitamin B6 deficiency. This may be if you are pregnant or lactating, suffering from an extended lack of appetite, have a digestive illness, major illness or a serious injury or are getting less than 1600 calories per day.

However, like the old adage “too much of a good thing can be a bad thing” implies, one of the disadvantages of taking these supplements is the risk of overdosing. You cannot overdose by eating foods that contain these vitamins; but you can if you’re eating the foods and also taking the supplements simultaneously. For example, excessive amounts of vitamin B6 can result in symptoms such as numbness in hands and feet, walking problems, sense of position and vibration and even problems with memory and depression may occur. So before you start to “supplement” your diet with supplements, consult with your primary care doctor to determine what may be your best treatment plan.

Understanding and educating yourself on your body and its needs is extremely important when assessing your overall health. Supplements can be an extremely useful with many beneficial qualities when used correctly and under the supervision of your doctor. In our next blog (on March 15th), we will go more in-depth about the different types of supplements available for the most common health concerns for both men and women.

Happy Mother's Day: Women's Health in their 30's, 40's, 50's and beyond!

Mother’s Day is May 8^th! We dedicate this blog to celebrate our wonderful mothers and all the incredible women in our lives.  The blog discusses common hormonal and skin health issues for women in different age groups and some tips to help them live happy, healthy lives!  If you are in the Fresno, California or Central Valley area, we invite you to our special event “Celebrating You: Women’s Health in your 30’s, 40’s and 50’s and beyond!” to learn more about these health concerns and others! Visit our Facebook Event Page or call us at 559-450-7299 to learn more and RSVP!

In your 30's

Physiologically, women in their mid to late 30’s may have a decrease in metabolism; function of the ovaries and of estrogen production.   To offset a decreased metabolism, it is important to include or increase exercise on a regular basis.  A few women in their late 30s may begin to experience peri-menopausal symptoms.  If you notice hot flashes, night sweats and fatigue, see your doctor about menopause. 

Tips:

• Form a walking, workout or other exercise group. Doing activities in group help individuals stick to a regimen; 
• Watch your caloric intake. A snack here and there will add up; 
• Keep a log of your period to gauge irregularity; 
• According to homeopathic medicine, soy (from soy milk or Japanese diet) can help relieve symptoms of menopause.

Women in there 30’s will notice fewer breakouts, however the first signs of aging will begin to appear. The skins natural process of exfoliation decreases and expression lines form. Uneven pigmentation and brown spots may become more apparent, especially in women with lighter skin. There will be a decrease in moisture in the skin and roughness may develop.  It is important during these years to have a good skin care regimen and stick to it.

Tips:

• Drink plenty of water and incorporate into your daily habit; 
• Find a good sunscreen, something that is broad spectrum with SPF 20 or higher and use it regularly if you are not already.  We recommend Obagi’s Nu Derm SPF 50 or Colorescience Pro SPF 50 Mineral brush; 
• Start using a moisturizer- some moisturizers will also have sunscreen in it.  We recommend Vivite’s Daily Moisturizer with SPF 30; 
• Talk to your doctor about using a serum with Vitamin C or Vitamin E. We recommend Obagi’s Professional C Serum or C-RX System.

In your 40’s

Symptoms of peri-menopause begin to occur in a around the mid to late 40s. This is a transitional period when a woman’s body shifts from regular ovulation to infertility. During this time the menstrual cycle becomes irregular and women may have a lighter or heavier flow. Hot flashes, vaginal dryness, and sleep disturbances can occur.

Tips:

• During this time a mammogram every 1-2 years is an important preventative health tool; 
• Women consider incorporating a Vitamin D and calcium supplement daily to help prevent a decrease in bone density

During this time collagen breaks down causing a significant loss of elasticity in the skin as well as continued moisture loss.  Photo-damage (Sun) becomes more obvious, including blotches, freckles, and age spots. Eyelids may have droopiness and/or puffiness develops under the lower lids.  Signs of skin changes may be more apparent on the chest as well.

Tips:

• Drink plenty of water; 
• Dermal fillers can help give back lost elasticity.  Juvéderm® XC and Radiesse® are good fillers;
• Vitamin C serums help rebuild lost collagen; 
• A chemical peel, microderm abrasion, or IPL/Laser resurfacing can help lift off dead skin and produce new, younger looking skin.  We recommend Vivite’s Glycolic Peel or Obagi’s Blue Peel Radiance for peels and E-matrix Sublative Rejuvenation;

In your 50's

A loss of estrogen contributes to the loss of elasticity and some women find they bruise more easily. The average age for menopause to occur is 51, and is defined as an absence of a menstrual cycle for 12 months. For most women it occurs over 1-3 years however some women have symptoms for many years. Irregular periods will be present along with other common symptoms. These symptoms include hot flashes, night sweats, sleep disturbances, skin flushing, moodiness, vaginal dryness, headaches, and a decreased interest in sex.

Tips:

• There are different treatment options, ranging from non-pharmacological symptom management to hormone replacement therapy, depending of a woman’s symptoms and the severity.  Speak with your primary care provider which type of therapy may help you best. If you don't have a primary care provider, visit us at www.avecinia.com to learn more about how we may be able to help you!

Women in their fifties with notice a decrease in facial fat and muscle causing loose and sagging skin. There is also an increase in uneven pigmentation and a decrease in skin thickness.

Tips:

• Talk to your physician about dermal fillers and complementary skin rejuvenation systems such as Obagi’s NuDerm or Vivite’s Glycolic System;
• Sublative Rejuvination/IPL/Laser may be good alternatives to more severe surgical procedures.

Aging is a natural process that is different for every person physically and emotionally. It is important to be aware of the different changes you will see when looking in the mirror as well as internal changes. Practicing preventative health care beginning at an early age through diet, exercise, and stress management is important to prevent health issues that effect women such as cardio-vascular disease, skin, breast and other cancers and more.  Live a long, healthy, prosperous life. You deserve it and others are counting on it! 

For more information on women's health, visit these websites:

http://www.healthywomen.org/

http://www.helpguide.org/life/healthy_eating_diet.htm

http://www.womenshealth.gov/

This blog was written by Melissa Moore, RN.  Melissa is currently an extern at avecinia wellness center and will graduate in May with her Masters in Nurse Practitioner degree from California State University, Fresno.

For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page (facebook.com/avecinia) and follow avecinia on twitter (twitter.com/avecinia4health). avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!

Heart Healthy for American Heart Month

Heart Health

From the beginning of time, the heart has held, well….. a special place in our heart. The ancient Egyptians believed the heart was where the soul lived, where wisdom came from, where memory was stored and where emotions sprang forth.  It was considered the most important of the body’s organs.   The ancient Greeks had similar beliefs about the heart.  Yet now, cardio-vascular disease is the number 1 cause of death globally (approximately 29% of all global deaths http://www.who.int/mediacentre/factsheets/fs317/en/) and the leading cause of death for both men and women in America.  In 2006, more than 1 in 4 Americans   died of heart disease.  In 2010, heart disease cost the United States approximately $316.4 billion in health care services, medications and lost productivity.  In California, the leading cause of death (35%) is due to Heart Disease and Stroke.

 

However, just as the ancient Egyptians and Greeks valued the heart, you can too.  February is American Heart Month and it’s the perfect time for a heart tune-up! Our health blog this month will help you recognize the risks and symptoms of heart disease and give you simple, easy to follow tips to help you become heart healthy! And if you are planning on being at the Central Valley Go Red For Women Fashion Show and Luncheon (Friday, February 11, 2011 https://ahafresno.ejoinme.org/MyEvents/20102011CentralValleyGoRedLuncheon/tabid/234136/Default.aspx) stop by our booth to say hi!

Risks

High cholesterol, high blood pressure, diabetes, cigarette smoking, elevated Body Mass Index or BMI (overweight or obesity) and physical inactivity are major risk factors for heart disease.  The best way to mitigate all of the risk factors for heart disease is by addressing elevated BMI  (being overweight/obese) and your first step in addressing that risk is by… well, taking a few steps.  Reducing your weight by just 10% can significantly decrease your blood pressure, lower your blood cholesterol and reduce your risk of diabetes.

   

Symptoms

It can be difficult to “catch” cardio vascular disease because the build-up of cholesterol or rise in high blood pressure is usually gradual.  It is usually at the time of an event (such as a heart attack) that a person knows they have a disease. The most common symptom or sign of cardiovascular disease is angina or chest pain. You may feel tightness, burning, or swelling in your chest with angina.  However, these symptoms can also occur with heartburn, so you must consult your health care provider if they occur.  If you are also having heart palpitations, dizziness, nausea and excessive sweating, it is more likely to be a cardio vascular event such as a heart attack.

During a heart attack, symptoms may last 30 minutes or longer and are not relieved by rest or oral medication.

To learn more and print a handy symptom guide, visit Mayo Clinic’s Heart Disease Symptom Guide.

If the symptoms are severe, immediately call 911.

Prevention - So how do you get started on a heart healthy lifestyle?

1.       First, speak with your primary care provider about your concerns! 

a.       At avecinia wellness center, we have a strong history of addressing our patient’s heart health issues and can work with you to develop a heart healthy plan.  We also partner with other great health and wellness providers, such as Fitness Studio 108, to help you get the most comprehensive attention to your heart;

b.      We offer many resources on our website and facebook page.  You can also log on to your Patient Portal and research any of the questions you may have.

2.       Use the web to learn more!

a.       If you don’t know where to go, visit our “Your Health” link on our Facebook page for a list of trusted resource.

b.      Or  visit one of these health related web resources:

                                                                   i.      The American Heart Association’s Tools for Your Heart Health site

                                                                  ii.      The Centers for Disease Control and Prevention Heart Disease site

                                                                iii.      The Mayo Clinic Heart Disease site

                                                                iv.      The California Heart Disease and Prevention Program site

c.       Use the web to track your progress. Keeping a log is a proven way of remembering where you started, how you’re doing and measuring  your success.  The American Heart Association has a several different progress trackers here.

3.       Get your friends and family involved!

a.       The more, the merrier. Having the support of friends, family and loved ones makes it easier to overcome any challenges and more fun to celebrate the achievements!

                                                                   i.      Take a 30 minute family walk together at least every other day.  Use the time to unwind, connect, and encourage family fitness.

                                                                  ii.      Cook dinner together.  Having more meals at home saves lives and money -Food at restaurants usually have higher fat content and portions are much larger than necessary.  Cooking at home allows you to control the amounts of fats, oils, and sugars used.  It’s also a great way to learn and teach healthy eating habits.  Here’s a great link to heart healthy cooking:  WebMD

                                                                iii.      Share your plan with your family.  Let them know you are serious so they can help you on the difficult days and keep you on track.

Ready to get healthy?

We recognize it may not be easy to take the first steps necessary to live a heart healthy life. But it’s not impossible.  To see how incorporating physical activity and a healthier diet can change your life, view this report by Christina Lusby of KSEE 24 on Bob Tharp.  Bob lost over 80 pounds, has his diabetes under control, and is saving $500 a month all by incorporating physical activity and a proper diet into his routine with the guidance of avecinia wellness center.  Bob and avecinia are now working on developing a diabetes management support group for Fresno and Central Valley residents. We plan on having our first, free meeting in March!  To learn more about our program or join the mailing list, email us at wellness@avecinia.com with Diabetes Support Group in the subject line.

Get started today though by at least having an honest conversation with yourself, your loved ones, and your primary care provider on why you want to become heart healthy!

Medicare's Annual Wellness Visit

Healthcare Reform was a hot topic in 2010 and continues to be as we start the new year!  There are many benefits introduced by the reform and one very important one that is set to start January 1^st, 2011 is Medicare’s new Annual Wellness Visit!  You may be asking yourself, “What is an Annual Wellness Visit?”   and  “Is it worth it for me to come in when I’m not sick?”- the answer to the second question is easy- YES!  If you want to know what an Annual Wellness Visit is, read on!

The Annual Wellness Visit  is Medicare’s answer to providing a preventive (or well check) visit with a few extras that research has found helps you live healthier, happier lives. AND IT’S ALL FREE for Medicare patients (if you have a Medicare Advantage plan, verify with your insurance provider that they too will cover your co-pay and deductible for Medicare’s Annual Wellness Visit)!  Prior to enacting this new law and benefit, Medicare did not cover the physical portion of a preventive visit and only covered certain screening tests.  More importantly, it did not give physicians and their patients a chance to sit down and talk about their general health, well-being and what the future may hold.  Now, by scheduling and attending your Annual Wellness Visit when you are not sick, you can get the following along with a wellness visit:

1. Measurement of individual height, weight, Body Mass Index (“BMI”) , blood pressure (“BP”), and other routine measurements as deemed appropriate, based on the beneficiary’s medical/family history;
• Measuring your BMI, blood pressure and other vitals gives us a quick picture of your current health.  We can tell if you are at risk for diabetes, cardiovascular disease and other health concerns just by a few simple, but vital, pieces of information.
2. Establishment of individual’s medical, family and social history;
• Knowing your most up to date family, medical and social history helps us determine if there are genetic or other reasons your risks may be greater than the average person.
3. A list of prescription medication;
• By reviewing your current list of medications, we can make sure you are not being prescribed too many medications or medications that have negative interactions with each other.  Our Athenahealth Electronic Health Record program will in most cases have a current list of medications if you have been getting them from a pharmacy and using your insurance.
4.  Establishment of a list of current providers and suppliers that are regularly involved in providing care to the individual;
• Knowing who else you are seeing and for what health issues allows us to better coordinate your care and get in touch with the right physician if we need to.
5. Detection of any cognitive impairment that individual may have (review of risk of depression, mood disorders, Alzheimer’s, etc.);
• A simple questionnaire helps us determine if there might be potential  mental health issues we should plan for while we can. 
6. Review of individual’s functional ability and level of safety;
• This will help us make sure that you are not in any danger of hurting yourself.
7. Establishment of a list of risk factors and conditions for which more intervention is recommended or is under way;
• Knowing and understanding the health risks you may be facing can save you the trouble of unnecessary visits to the hospital or even worse when it is too late.
8.  Personalized health advice and possible referral/follow-up for other covered preventive services such as weight-loss consultation, smoking cessation, diabetes management consultation; cholesterol management consultation, high blood pressure consultation, fall prevention and/or nutrition.
• Medicare realizes the importance of prevention and along with providing for a free Annual Wellness Visit, is also offering free services designed to help prevent, manage and reduce the most common health concerns for patients your age.
9. Establishment of a written screening schedule/checklist for the next 5-10 years as recommended by the United States Preventive Services Task Force;
• Knowing when to get proper screening is just as important as knowing what types of screening you may need.
10. (Not a part of the Annual Visit as of 1/3/2011 but it is a discussion we recommend you have with your primary care physician during your Annual Wellness Visit)Voluntary advanced care planning if desired (verbal or written information regarding the patients wishes in case an injury or illness  causes the patient to be unable to make health care decisions at that point)
• This is an important but often over-looked aspect of your health and well-being.  Knowing what you would like done, or not done, when it comes to important health decisions is good for your family, your provider and you.  Why wait until you can’t make that decision to have someone else make it for you?

Each year after your initial Annual Wellness Visit, your provider should follow up with you with another wellness visit where your list of medications, providers, risk factors are updated and your current health and well-being are re-evaluated.   If you can make your follow up wellness visit right after your Annual for the same day 12 months later, you won’t have to remember about making it later.  

What does this all mean for you/Why you should make an appointment for your Annual Wellness Visit?

A stitch in time saves nine.  This time honored adage has never been truer when it comes to your health and well-being.  Preventive medicine, that is medicine and services that help you from being sick or help you manage your current conditions so they don’t get worse, is the most important thing you can do to save your life, save your money, help your family,  and even help the overall health care system and the American economy.   For example, if during your Annual Wellness Visit, it is determined that you have or are at risk for Diabetes and then you take advantage of the free Diabetes Management services, you are more likely to control or not even get Diabetes.  Controlling or not even getting Diabetes can save you hundreds of dollars a month just in prescriptions.  We have had patients save over $500 a month by getting their Diabetes under control. If you don’t control your Diabetes and end up in the hospital because you need to be put on dialysis, your bill can be in the thousands.  That can be money in your pocket and money the hospital and government can save. 

Other benefits of getting your annual wellness visit and the yearly follow up are:

·         It’s an opportunity for you and your health care provider to discuss your health during a time when you are not in for a sick visit and therefore are not worried about  a how you’re feeling at the moment;

·         Planning out what visits you might need, based on your health condition and risk factors, in the beginning of the year can help you make sure you have the time to take care of the things you need to take care of;

·         It’s an opportunity have an open and honest discussion with family members (after your visit, you should meet with family members to discuss what you and your health care provider discussed during our annual visit such as your current health, risks, additional screenings that might be necessary, and what you would want done in case of an emergency);

·         IT’S FREE!

So make your appointment today!  You can call our office at 559-450-7299 to make an appointment or make an appointment request through the patient portal (go to www.avecinia.com, then click on “My Account” to access your patient portal).  When making an appointment, make sure you ask that it is for your Annual Wellness Visit (as long as you have not had your Welcome to Medicare Visit in the past 12 months or you are not new to Medicare within the past 12 months).  Your appointment will be for approximately 25-30 minutes (including time to fill out some questionnaires).  Although we have a list of your current medications, providers, family, personal and social history in our Electronic Health Record program, bring a list so we can confirm the information is accurate.  During your visit, you will be asked to complete a questionnaire that will become part of your Personalized Prevention Plane.  If you would like to fill this questionnaire out with the help of someone prior to the visit, just ask us and we can mail, email or fax it to you or you can download a copy from the Patient Portal under “Medical Forms” (the forms will be called Medicare Annual Wellness Visit Forms). 

 

We are excited that Medicare is offering this incredible, valuable opportunity for you without any cost to you! We highly recommend you make your Annual Wellness Visit appointment as soon as possible, or if your family member or loved one is with Medicare, have them make an appointment as soon as possible (or make it for them if you are their care taker).  See you soon!

For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page (facebook.com/avecinia) and follow avecinia on twitter (twitter.com/avecinia4health). avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!

Healthy Holiday Eating Strategies

Thanksgiving, and thus, the holiday season is rapidly approaching! It’s an exciting time of family, friends, giving, and, oh yes, FOOD! Many start worrying about their weight and their waistlines, especially those who are working on lowering that number on the scale.

According to the National Institute of Health, the average weight gain during the holidays is only about 1 pound. That’s right, about 1. The problem is that most Americans don’t ever lose that pound of weight gain and it begins to add up over the years, increasing the risk for many chronic diseases.

Don’t panic. It’s important to recognize that you can enjoy holiday foods (it’s part of the fun!), but you want to stay balanced in the meantime. You don’t have to be afraid with a few strategies in mind:

1. Don’t attempt to diet and lose weight, instead try to maintain your weight. (This is a more realistic goal and will help you to feel successful through the holiday season) If you continue to lose weight, that’s great, and you can certainly continue to do so by maintaining healthy eating behaviors you’ve developed, but keep your expectations realistic.
2. Exercise to compensate for the extra calories you might be consuming, and to help relieve holiday stress. (This could be a walk with friends and family or outside playing with the kids)
3. Don’t skip meals, trying to “save up” for that big holiday meal. (This will contribute to ravenous hunger, causing you to overeat.)
4. Limit alcohol as much as possible. (A mixed drink can have as much as 500 calories per cup!) Calorie content of drinks:

• Beer: approx. 140 – 200 calories per 12 oz.
• 1.5 oz. shot of liquor: 115 – 200 calories
• 4 oz. wine: 60 – 160 calories
• 8 oz. margarita: approximately 400 calories
• 8 oz. egg nog: approximately 350 calories

5. Put your snacks & appetizers on a small plate instead of a large one and limit your trips to the buffet. Wait 20 minutes before getting another plate of food. (It takes 20 minutes for your brain to get the message that you are full.)
6. Take smaller bites and eat slowly. Try taking time to enjoy your food and the conversation with the people around you.
7. Substitute butter and margarine with plant sterol based products like Benecol and Take Control.
8. Try a healthy recipe for popular dishes such as Mashed Potatoes:

• 5 medium russet potatoes (medium white or red potatoes can also be used)
• 2 green onions, white and part of green, finely chopped
• 1/3 cup fat-free half and half (low-fat milk or whole milk can also be used)
• 1/4 cup fat-free or light sour cream
• 1 tablespoon butter (or no- or low-trans fat margarine or plant based sterol product)
• 1/2 teaspoon minced or crushed garlic (optional)
• Salt and pepper to taste

Preparation:

1. Pierce each potato several times with a fork and microwave the potatoes on HIGH until they are tender throughout (about 20 minutes depending on your microwave.) You can also bake or boil the potatoes until tender if you prefer. Let potatoes cool a few minutes.

2. Peel off skins (and discard) and add the potato flesh to a large mixing bowl along with the green onions, fat-free half and half, sour cream, butter or margarine, and garlic.

3. Beat on low speed until fairly smooth and blended. Add salt and pepper to taste.

Yield:

6 servings

Nutritional Information:

Per serving: 187 calories, 5 g protein, 37 g carbohydrate, 2 g fat (1.2 g saturated fat, 0.6 g monounsaturated fat, 0.1 g polyunsaturated fat), 6 mg cholesterol, 3.5 g fiber, 55 mg sodium (not including salt to taste).

9. Forget the “all-or-nothing” mindset. Instead, focus on “sometimes” and “for special occasions” to consume certain foods and beverages. Depriving yourself of special holiday foods isn’t a healthful eating strategy.
10. Remember that it is a holiDAY, not a holiWEEK! Make the special occasions special!

Have a Happy Thanksgiving!

This blog was written by Sunny Yingling, MS, RD.  Sunny is one of avecinia wellness center's trusted resources and we refer many of our patients needing diet and nutritional counseling to Sunny.  Sunny is a Professor of Nutrition at Clovis Community College and can regularly be seen on Central Valley Today on KSEE 24.  Sunny also works with our friends at Fitness Studio 108.  If you have any questions or would like to make an appointment with Sunny, you can email her at sunnymarie3@hotmail.com.

avecinia wellness center is Fresno's premier integrative medicine and wellness center and your partner in optimal well-being! We invite you to join us on facebook and follow us on twitter 

    

Massage Therapy

Massage therapy has a long history in cultures around the world.  In fact, references to massage appear in writings from ancient China, Japan, India, Arabic nations, Egypt, Greece (Hippocrates defined medicine as “the art of rubbing”), and Rome.

Massage became widely used in Europe during the Renaissance.  In the 1850s, two American physicians who had studied in Sweden introduced massage therapy in the United States, where it became popular and was promoted for a variety of health purposes.

Today people use many different types of massage therapy for a variety of health-related purposes. In the United States, massage therapy is often considered part of Complementary and Alternative Medicine (CAM), although it does have some conventional uses.

The term “massage therapy” encompasses many different techniques.  In general, therapists press, rub, and otherwise manipulate the muscles and other soft tissues of the body.  They most often use their hands and fingers, but may use their forearms, elbows or feet.

The Benefits Of Massage  

People use massage for a variety of health-related purposes, including to relieve pain, rehabilitate sports injuries, reduce stress, increase relaxation, address anxiety and depression, and aid general wellness.  Massage is useful for all of the conditions listed below and more:

• Alleviate low-back pain and improve range of motion;
• Ease medication dependence;
•  Enhance immunity by stimulating lymph flow—the body’s natural defense system;
• Exercise and stretch weak, tight, or atrophied muscles;
• Help athletes of any level prepare for, and recover from, strenuous workouts;
• Increase joint flexibility;
• Lessen depression and anxiety;
• Promote tissue regeneration, reducing scar tissue and stretch marks; 
• Pump oxygen and nutrients into tissues and vital organs, improving circulation;
• Reduce post surgery adhesions and swelling;
• Reduce spasms and cramping;
• Relax and soften injured, tired, and overused muscles;
• Release endorphins—amino acids that work as the body’s natural painkiller; and
• Relieve migraine pain.

 A Powerful Ally

Regardless of the adjectives we assign to it (rejuvenating, therapeutic) or the reasons we seek it out (stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen. Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can help manage stress. This translates into:

• Decreased anxiety;
•  Enhanced sleep quality;
• Greater energy;
• Improved concentration;
• Increased circulation; and 
• Reduced fatigue.

Furthermore, the emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.

Consequently, the medical community is actively embracing bodywork, and massage is becoming an integral part of hospice care and neonatal intensive care units.

At avecinia wellness center, our approach to incorporating massage therapy into your health care and wellness is unique in Fresno.  Our highly trained therapists, Bethany Clague and Michael Greene work with our providers, Dr. Unaiza Hayat and Ali Kunkel, MPA, PA-C to coordinate care in instances where massage therapy is deemed useful. By incorporating massage therapy and coordinating care, you can be assured that you receive the best, specific care to match your needs. Make your appointment today to see either Beth or Mike. In September, a basic, 25 minute massage is only $30 (save $10).  

(Written by Michael Greene)

Back To School

As summer is coming to an end, many parents may dread what’s coming next: Back to School! More than wondering what back to school sale to go to first, most parents are concerned how to prepare their child emotionally and mentally for school and how stay healthy during the school year. By following the tips below, we hope to make back to school a happier, healthier transition for both parent and child!
Tips:

• Establish sleep and nutrition routines before school starts! Avoid difficult mornings the first week of school by setting bed and wake-up times a few weeks before school starts and gradually adjusting them to be earlier as the first day approaches. And make sure they start every day with a healthy breakfast such as whole grain, low-sugar cereals!

• Keep them going throughout the day with the right foods! Pack their lunch with colorful mix of fruits and vegetables. Apples, baby carrots, berries, grapes, pears are easy to pack and easy to eat and provide essential nutrients to keep them energized and ready to learn. Avoid sodas and sports drinks! One can of soda per day can add 30 pounds in a year.

• Help your kids know their school like the back of their hand! Visit the school in advance so children know where their classroom is. Give them a chance to meet their teacher, the school nurse, and other staff, if possible.

• Encourage communication! Encourage your child to talk to you about how they feel about going back to school. Practice listening to them (hint, pay attention to them when they speak the same way you would want someone to pay attention to you). When kids feel they are being heard, they are less likely to hide something from you, such as whether they are being bullied at school.

• Dealing with Bullies! Going back to school is never easy and having a bully to deal with can make it ten times worse! But you can help your child stand up to bullying by instilling them with confidence, help them make friends, encouraging them to communicate if they are being bullied and working with their teachers and school administrators to make the school a bully safe environment.

• A stitch in time saves nine! If your child has a chronic health condition requiring medication, such as asthma, diabetes, a food allergy, or any type of health care concern requiring special attention, contact the school nurse early to put a plan in place well in advance of the first day of school.

• August is National Vaccination Month! Immunizations, which are a very necessary part of the back-to-school routine, can be a little scary for kids, but you don't need to drag them kicking and screaming to the doctor's office. Ease kids' worries by talking with them about the health benefits of vaccines so they understand why the shots are important and are less anxious about getting them.
Here is a summary of vaccinations recommended by the CDC for school aged children: (www.cdc.gov/vaccines/events/niam/default.htm)

Children 4-6  (Click on the bold items to learn more about them)

• DTap (Diptheria, Tetanus, Pertussis)
• PPSV (Pneumococcal) - for pneumonia
• IPV (Inactivated Poliovirus)
• Influenza - for the flu
• MMR (Measles, Mumps, Rubella)
• Varicella for chickenpox
• Hepatitis A
• MCV (Meningococcal)

Children 7-18

• TdAP (for children 11-18) - for whooping cough
• HPV (for children 9-18) - HPV vaccine is also known as Gardasil
• MCV (Meningococcal) - for meningitis
• PPSV (Pneumococcal) - for pneumonia
• IPV (Inactivated Poliovirus)
• Influenza - for the flu
• MMR (Measles, Mumps, Rubella)
• Varicella - for chickenpox
• Hepatitis A
• Hepatitis B

Many of the vaccines listed above are available at avecinia wellness center. Call us at 559-450-7299 and speak with Jennie if you have any questions about immunization and vaccinations or would like to make an appointment.  As Fresno's premier integrated medical practice, we aim to provide our patients with total wellness.  If you have questions about stress management or how to help your kids cope with starting school, we are proud to refer our patients to Corinne Soares, LCSW.  You can learn more about Corinne on her blog here: http://therapistsdesk.blogspot.com/

We hope you and your family have a wonderful August and an exciting beginning to the new school year!

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