hometown
health
™
4
DOCTOR’S ORDERS
HERE COMES
THE SUN
8
GOOD QUESTION
FINDING BALANCE
11
EXERCISE CLUB
ANXIETY
COUNTDOWN
12
Spring 2017
DOCTOR’S ORDERS
HEAD FOR THE HILLS
Come on,
get happy—
and healthy—
outside
2
PATIENT STORY | Hometown Health | Spring 2017
A New Me:
Teacher Becomes Student
It’s sometimes said that
when the student is ready,
the teacher will appear.
That was the case for Aaron Grimm.
Grimm, a teacher himself, had
noticed some changes in one of
his colleagues at Minnesota New
Country School in Henderson,
Minnesota.
“He was calmer than he used to
be,” Grimm says. “He didn’t seem
stressed and was focusing on
things that were important.”
Grimm, a 39-year-old St. Peter
resident, liked what he saw in
his colleague, who attributed
the changes to an eight-week
course called Living Life Mindfully:
Mindfulness-Based Stress
Reduction. The course, offered
by Mayo Clinic Health System in
Mankato, is a clinically proven,
complementary medicine program
that can reduce stress and promote
overall health and well-being.
Elizabeth Power Hawkinson, a
licensed independent clinical
social worker, teaches the course,
which includes instruction in yoga,
meditation, mindful eating, mindful
walking and a one-day retreat.
Grimm — as well as nine of his
colleagues — decided to go back
to school and registered for the
course together.
“I felt like I needed something,
but had no idea what,”
Grimm says. The class
turned out to be just the
something he was searching
for. And Power Hawkinson
was just the right teacher
to appear.
“Liz was such a great role model,”
he says. “She is extremely patient
and nonjudgmental. She practices
what she preaches. There’s an aura
of calm around her.”
At first, Grimm struggled with
some of the exercises and
homework assignments, which
included mindfulness activities like
meditation.
“The homework was hard for me at
first,” he says. “I was doubtful and
self-critical. But Liz encouraged me
to be patient with myself and trust
that if I kept practicing it would get
easier.”
It did. Now, Grimm meditates every
morning.
“I’m addicted to it,” he says. “It
helps me refocus and sort through
stresses. It cleans my brain out and
keeps me balanced.”
There have been other benefits as
well. Grimm used to have problems
sleeping, but those have gone
away. He’s given up Facebook and
cut back on alcohol, two changes
that have helped him be even more
present in his own life.
Becoming more mindful is helping
him in his classroom as well. “This
is the best year I’ve ever had
teaching,” he says.
Now, Grimm is sharing what he’s
learned with his students. He says
he’s noticed a difference in them
as well.
“Kids are learning how to calm
themselves,” he says. “They’re
learning healthy time-out options.
They’re learning that it’s okay to
take care of themselves.”
And that’s a good lesson to learn
at any age.
The next Living Life
Mindfully: MindfulnessBased Stress Reduction
course will be offered this fall in
St. Peter. Visit our website for dates.
mayoclinichealthsystem.org
4
DOCTOR’S ORDERS | Hometown Health | Spring 2017
Here comes
the sun,
and the
sunscreen
“Skin cancer is the most common
cancer in the United States, and
the best way to prevent it is to
protect yourself from the sun,”
says Arunabh Sekhri, M.B.B.S., an
oncologist at Mayo Clinic Health
System in Mankato, Minn.
As temperatures rise, so
does the amount of time
many Midwesterners spend
outdoors – presenting a
timely opportunity to revisit
sun safety.
Dr. Sekhri offers some guidelines for
playing it safe this summer:
Know your type — and your
number
When purchasing sunscreen,
choose a broad-spectrum product
with a sun protection factor (SPF) of
at least 30.
Broad-spectrum sunscreen will
protect you from both ultraviolet A
(UVA) and ultraviolet B (UVB) light
rays. The UVA rays contribute to
wrinkles and age spots, and the
UVB rays can burn your skin. Both
types can cause skin cancer.
SPF is a measure of how well the
sunscreen protects against UVB
rays. A product with an SPF of 30 is
a good choice. Higher SPFs provide
only slightly more protection.
Apply early, often and
generously
The best time to slather on
sunscreen is 15 minutes before you
head out the door. Use a generous
amount and make sure to cover all
exposed skin. Then, reapply every
two hours, or more often if you’re
swimming or sweating heavily.
Reapply even if you’re using a
water-resistant product.
Lotion or spray or stick —
oh my!
Lotions, sprays, sticks and gels can
all work well if applied according to
directions. The choice of which is
best is up to you. You’re more likely
to use sunscreen if you like the
product, so pick the one that feels
best on your skin.
Don’t feel the burn
You’re more likely to burn during
the sun’s peak hours — generally,
between 10 a.m. and 2 p.m. Try to
plan outdoor activities for earlier
or later in the day. If you do find
yourself out during this time, add
another layer of sun protection,
such as wearing sun-protective
clothing or staying in the shade as
much as possible.
It’s elemental
Sand, water and snow reflect
sunlight and increase your chance
of experiencing sun damage, so
it’s especially important to use
sunscreen if you’re near any of
these elements. And don’t be
fooled by cloudy days. The sun’s
rays can pass right through clouds.
Take a peek
Dr. Sekhri’s final sun-protection tip
is something you can do day or
night: check your skin.
“Look for new or different spots, or
any growths that itch or bleed,”
says Dr. Sekhri, who recommends
a skin check at least once a year.
“Checking your skin on your birthday
is a great gift to give yourself.”
Curious about your risk
for sun damage on a
particular day?
There’s an app
for that. The
Environmental
Protection
Agency’s app
“EPA’s SunWise
UV Index” can
calculate a UV index forecast by your
location and is available for free in the
Apple App and Google Play stores.
6
RECIPE CLUB | Hometown Health | Spring 2017
Try some
new fruits
and veggies
this summer
It’s hardly news that fruits and
vegetables are good for you. The real
news is why. “More and more is being
learned about how fresh produce,
beyond its rich stores of vitamins
and minerals, can supply us with
substances that help ward off many
illnesses,” explains Emily Schmidt,
registered dietitian at Mayo Clinic
Health System in Albert Lea, Minn.
Beets
To enjoy a full mix of foods that help
fight disease, pick a variety of colors
from the produce bin. “Sometimes
we get into a rut and eat the same
types each day,” says Schmidt. “Break
out of your comfort zone and try a
couple of these less well known fruits
and veggies if available in your local
grocery store or farmers market this
growing season.”
Morel mushrooms
Bok choy
Celery root
Collard greens
Dandelion greens
Eggplant
Figs
Kohlrabi
Leeks
Pluots and apriums
(hybrids of an apricot and plum)
Rhubarb
Persimmon
Swiss Chard
Turnip
Schmidt recommends this recipe as a refreshing, elegant end to any meal.
Fresh figs with walnuts and mascarpone
¼ cup chopped walnuts
12 ripe figs
2 tablespoons mascarpone cheese
or whipped cream cheese
Pinch of ground nutmeg
¼ cup honey
Slice the stems off the figs. Cut an X in the
top of each fig, cutting down into the fruit
about 1 inch. Carefully squeeze each fig
from the bottom to open it slightly. Spoon
½ teaspoon of the cheese into the opening
of each fig and sprinkle with nutmeg.
Put the walnuts in a small, dry frying pan
over medium-low heat. Cook, stirring
often, until lightly toasted, 3-5 minutes.
Transfer immediately to a plate to cool.
To serve, divide the figs among individual
plates. Sprinkle with toasted walnuts and
drizzle each serving with 2 teaspoons of
honey.
Serves 6. This recipe and more are available in The New Mayo Clinic Cookbook, second edition,
available at your local Mayo Clinic Store. Visit our blog for more recipes at mayoclinichealthsystem.
org/healthyrecipes.
WHAT’S TRENDING ONLINE
What’s trending online
Our Hometown Health blog is a place for you to get information and resources
to improve your health and well-being, including blog posts from providers,
patients and community members. Here are four recent posts that generated
some buzz.
mayoclinichealthsystem.org/hometown-health
Tips for temper tantrums
We’ve all been there. Your toddler is having a meltdown in
the middle of the grocery store aisle. What do you do now?
Truth be told, there is no perfect way to handle your child’s
temper tantrum. Read up on these tips that may offer some
techniques you haven’t tried yet.
Should super glue be in your first aid kit?
Super glue has a long track record of fixing things that are
broken. But what happens when that broken thing is you?
Could you use super glue on yourself? Perhaps. Read
about how a form of super glue called skin adhesive is
used in place of stitches.
Raising healthy eaters:
Should kids clean their plates?
As parents, it can be tempting to control the types and
amounts of food that children eat, but these well-intentioned
actions can sometimes create feeding problems, such as
overeating, rebellious eating and secrecy eating. Get tips on
raising healthy eaters in your home.
5 nutrition tips to maximize your workouts
Did you know when and what you eat can have an impact
on your workout? Eating and exercise are connected, and
you can maximize the effectiveness of your workouts by
using a few tips.
8
GOOD QUESTION | Hometown Health | Spring 2017
Finding and
keeping balance
How do you find balance or
sanity in your busy life?
Foram Mankodi, M.D.
Pediatric & Adolescent Medicine
New Prague
While a pediatrics resident, I
worked 90-hour weeks, sometimes
more. Due to this, it was almost
impossible to spend time with my
husband. I knew this was shortlived—just three years—but also
knew that if I couldn’t spend time
with family I would lose important
moments. So I decided not to
pursue a fellowship, which would
have meant another three years of
training. I decided to go into primary
time for vacation and spending time
with family and friends is also a
priority. By planning ahead, I make
sure to block time for both.
Lauren Havens, D.N.P.
Family Medicine
Northridge Clinic, Mankato
Do you have tricks to find
balance or sanity in your
busy life?
Finding balance in life is essential
in maintaining my personal wellbeing. One way I keep balanced is
by planning and prioritizing my time.
This helps me stay on track and
identify free time. For instance, if I
have a busy day and work late I try
to balance it by blocking extra time
for family later in the week. Finding
care and that was a great decision.
I love seeing healthy babies, talking
to toddlers and getting hugs and
smiles from them. My patients
recharge and motivate me every
day.
How do you establish
boundaries and say no to
requests in your personal
life?
Separation is key to keeping my life
balanced. When babies need me
at work I give 100 percent to them,
Finding time for myself to recharge
is another critical component to
maintaining balance. Most days,
this simply means setting my alarm
clock 15 minutes earlier in the
morning. Having time to have a
cup of coffee and mentally prepare
myself for the day makes a big
difference.
How do you establish
boundaries and say no to
requests in your personal
life?
Setting boundaries helps me
keep balanced. Saying no can be
difficult, but one thing that helps me
is prioritizing what is most important
to me. For me, that’s my family. If
I’ve had an especially busy work
week or missed time with my family,
saying no to any additional activity
is easy. Setting boundaries based
on my goals is part of self-care
and is essential for providing highquality care to my patients.
and once I am home I give 100
percent to my family.
I also work to establish boundaries.
Women can do anything but not
everything. That’s hard to accept
since women are always multitasking and trying to keep everyone
happy. Too many mothers put
everyone and everything ahead of
their own health and well-being. But
if you cannot take care of yourself
you will not be able to care for your
family—and in my case—I wouldn’t
be able to care for my patients.
10
DATA TRACK | Hometown Health | Spring 2017
Stressed out?
You are not alone.
The terms “stress” and “anxiety”
are sometimes used interchangably.
However, stress is a response
to daily pressures, and anxiety
is a symptom of that stress.
Anxiety occurs when a person
becomes fearful, and full of worry
and apprehension. It's normal to
feel anxious from time to time,
especially if your life is stressful.
However, talk to your health care
provider if excessive, ongoing
anxiety and worry interfere with
your day-to-day activities.
18.1%
22.8%
of U.S. adult
of these cases
population
is affected
are classified
as severe
WOMEN are 60%
more likely than men to experience an
anxiety disorder over their lifetime
Physical signs and symptoms of
an anxiety disorder may include:
• Fatigue
• Irritability
• Muscle tension or muscle aches
• Trembling, feeling twitchy
• Being easily startled
• Trouble sleeping
• Sweating
• Nausea, diarrhea or
irritable bowel syndrome
• Headaches
36.9%
63.1%
of those with a
are not receiving
disorder receive
treatment
treatment
TOP 5 LIST
5, 4, 3, 2, 1:
Count down to make
anxiety blast off
Everyone feels anxious now and then. But there
are things you can do to minimize those feelings.
Rosean Bishop, Ph.D., a psychologist at Mayo
Clinic Health System in Mankato, Minn., suggests
trying the exercise below the next time your mind
is stuck on the “worry” setting.
Sit quietly. Look around
you and notice:
“This exercise helps
you shift your focus to
your surroundings in
the present moment
and away from what
is causing you to feel
anxious,” says Dr. Bishop.
“It can help interrupt
unhealthy thought
patterns.”
Five things you can see:
Your hands, the sky, a plant on
your colleague’s desk.
Four things you can
physically feel: Your feet on
the ground, a ball, your friend’s
hand.
Three things you can
hear: The wind blowing,
children’s laughter, your breath.
Two things you can smell:
Fresh-cut grass, coffee, soap.
One thing you can taste:
A mint, gum, the fresh air.
For more tips on
boosting your
brain’s happiness,
watch a video from
Mayo Clinic’s Mind-Body
Medicine Initiative at
mayoclinichealthsystem.
org/54321.
12
DOCTOR’S ORDERS | Hometown Health | Spring 2017
Come on, get happy—
and healthy—outside
You may not be able to hike
the Appalachian Trail or
climb Mount Everest this
summer, but you can still
take a walk on the wild side
by seeking out trails and
parks closer to home.
Scott Rassbach, D.O., Family
Medicine at Mayo Clinic Health
System in Mankato, Minn., says
there are advantages to finding
adventure in your own backyard.
“Being outside can boost your mood
and increase your energy. For many
people, being out in nature is a
stress-buster.”
“You don’t need to make a big investment in time
or planning when you’re exploring parks in your
own area,” Dr. Rassbach says. “Even just a couple
of hours can be enough time to get out and reap
the benefits.”
When you’re on the move outdoors, those
benefits can be good for both your physical
and mental health.
Consider these natural
stress relievers:
Explore a new hiking trail.
Check out the sidebar for a few
suggestions to get you started
on the right foot.
Pedal along a former railway
line that’s been converted to
a bike path. The Rails-to-Trails
Conservancy website
(railstotrails.org) is a great resource
for finding a path near you.
Canoe, kayak or paddle
board on a nearby river
or lake.
Try an outdoor activity that’s off
the beaten path, such as
disc golf, mountain biking or
a fun new fitness class.
Pack a picnic and walk
to a nearby park for dinner.
With the days getting longer, it’s even possible
to squeeze in a hike, bike or round of golf after
dinner. And that’s an effort worth making,
Dr. Rassbach says.
“Many of us, including kids, spend the vast
majority of our time sitting indoors,” he says. “It
can take a conscious effort to get up off the couch
and leave the house, but there’s a big return on
the investment.”
Sounds like a good reason to head for the hills.
Below are a few
ideas to jumpstart
your outdoor
adventures.
Minneopa State Park
Mankato
This park has everything
from A to Z — or at least B
(bison) to W (waterfalls).
Rasmussen Woods
Mankato
Five miles of trails take you
through meadows, wetlands
and cliffs.
Seven-mile Creek Park
St. Peter
This 628-acre county park
offers 10 miles of multi-use
trails with equestrian parking
and a highway underpass.
Cedar Creek Park
Fairmont
Home to a new 1.8 mile
paved trail, over 3 miles of
mowed nature trails and two
18 hole Disc Golf Courses.
Clear Lake Trail
Waseca
4.64 miles around Clear Lake.
Sakatah Trail
Faribault to Mankato
This 39-mile, multiple-use
trail has been developed on
an abandoned railroad grade.
Springfield
The City of Springfield
maintains 2.6 miles of paved
hiking/biking trails.
Download this list
online, give a new
trail or park a try
and let us know
what you thought at
mayoclinichealthsystem.org/
takeahike.
14
EXERCISE | Hometown Health | Spring 2017
Tips for
fitting in fitness
Finding time to
exercise can
seem like a bigger
challenge than your
workout itself.
“Even though most
people believe it’s
important, exercise is
often one of the first
things to drop off the
to-do list when life gets
hectic,” says Jacob
Erickson, D.O., a sports
medicine specialist
at Mayo Clinic Health
System - Franciscan
Healthcare in Onalaska,
Wis.
But with a little planning,
you can fit fitness into
your schedule. Here are
a few tips to help you get
on the right track:
“Even squeezing in 10
minutes of movement,
three times a day has
benefits,” says Dr.
Erickson. Among those,
he says, are improved
mood, more energy and
a healthier heart.
Follow our Pinterest Fitness board
Schedule a time to work out.
Write it on your calendar, and
treat your workout as you would
any other appointment.
Be an early bird. Exercising first
thing in the morning gives you a
sense of accomplishment that
can last the whole day. And,
you’re less likely to cancel your
workout because something else
seems more important.
Find ways to fit exercise into
your daily routine: Take the stairs.
Park at the far end of the parking
lot. Do squats while you’re on
a conference call. Plan walkand-talks instead of sit-down
meetings with colleagues.
Redefine happy hour. Meet a
friend for a workout rather than
a drink.
Use TV to your advantage. Make
a deal with yourself that you can
only tune in to your favorite show
if you do burpees, planks and
other exercises while you watch.
for more exercise ideas @MayoClinicHS.
CLASSES AND EVENTS
Classes
& Events
Mankato Marathon
Ladies First
Saturday, Oct. 21 and
Sunday, Oct. 22
All races finish in downtown Mankato
Join in the full by participating in the
full marathon, relay, half marathon,
10K, 5K, KidsK, toddler trot, diaper
dash or My Bold Walk. Cost depends
on race and registration date.
For information:
mankatomarathon.com
Sunday, Oct. 1
Courtyard by Marriott, Mankato
Proceeds will support women’s and
children’s services at Mayo Clinic
Health System.
$50 per ticket; includes hors
d’oeuvres, raffle and comedian.
For information: 507-594-2932
Springfield Fun Run/Walk
Saturday, June 24
7 a.m. registration; runners start at
8 a.m.; walkers start at 8:30 a.m.
Pre-registration is encouraged.
Ages 18+: $10; Under 18: $5.
Springfield Community Center
For information: 507-723-7704
Summer Wellness Challenge
Springfield and area communities
June 1 to 30
Teams of five or more complete a
month-long calendar of wellness
activities. Join as a business, an
organization or a group of friends.
Earn points and be eligible to win
prizes. $8 per person.
For information:
[email protected] or 507-723-7754
For a complete listing, visit
mayoclinichealthsystem.org.
Suicide Survivor Support
Group
Second and fourth Thursday
of each month
Have you lost a friend or loved one
to suicide? This group provides
support and information.
Mayo Clinic Health System in
Mankato, 1025 Marsh St.,
Second floor, Room 2015
Free.
To register: 507-380-2386
Knee and Hip Replacement
Pre-Operation Information
Session
Every Monday at 2 p.m. and
the third Monday of the month
5 p.m.
This free information session is
for patients who are considering a
knee or hip replacement operation.
Mayo Clinic Health System
in Mankato, 1025 Marsh St.,
Room 2022.
No registration required.
CONNECT WITH US
1025 Marsh St.
Mankato, MN 56001
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