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October 21, 2015

Noyes Health Celebrates National Physical Therapy Month

Please join all of us at Noyes Health in wishing our Physical Therapy staff in Dansville and Geneseo a Happy National Physical Therapy month! The theme for 2015 is Age Well. Staff includes Michael Donegan, PT, DPT, Marsha Wallace, PT, Paula Rocha, PT, Shelly Trim, PTA, Dawn Johnston, PTA, Jessica Kershner, MSPT, Giles Churchman, PTA, Tessa Hendershott, PTA, Zachary Mix DPT, and Paul Kreher, PT, DPT. And, the friendly support staff includes: Hayley Motzer-Boufford in Dansville and Linda Naples in Geneseo. Physical Therapists treat a wide array of musculo-skeletal injuries with exercise, manual therapy, modalities, and patient education. Our clinic in Geneseo offers Aquatic therapy in the state-of-the-art Hydrotrack. In many cases, we help individuals avoid surgery, avoid or lessen long term medication use, return to work or sport, recover from surgery, and generally live a healthier life with less pain! Physical Therapy started as a profession back in the early part of the last century. The polio epidemic brought about the need for formalized muscle strength testing and re-education in 1916. In 1917, as the U.S. entered WWI, the army recognized the need to rehabilitate wounded soldiers. The Division of Special Hospitals and Physical Reconstruction developed 15 "reconstruction aide" training programs, and this later developed into the profession of Physical Therapy. Today, there are over 204,000 licensed Physical Therapists in the U.S. We are proud to say we have the area’s most highly trained and educated staff here at Noyes Health! Our therapists pride themselves in their focus of giving each patient individualized, professional attention. Thank you to our Physical Therapy Team for your dedication to the profession and the community you serve! 9 Physical Therapist Tips to Help You #AgeWell We can't stop time. Or can we? The right type and amount of physical activity can help stave off many age-related health problems. Physical therapists, who are movement experts, prescribe physical activity that can help you overcome pain, gain and maintain movement, and preserve your independence—often helping you avoid the need for surgery or long-term use of prescription drugs. Here are nine things physical therapists want you to know to #AgeWell. 1. Chronic pain doesn't have to be the boss of you. Each year 116 million Americans experience chronic pain from arthritis or other conditions, costing billions of dollars in medical treatment, lost work time, and lost wages. Proper exercise, mobility, and pain management techniques can ease pain while moving and at rest, improving your overall quality of life. 2. You can get stronger when you're older. Research shows that improvements in strength and physical function are possible in your 60s, 70s, and even 80s and older with an appropriate exercise program. Progressive resistance training, in which muscles are exercised against resistance that gets more difficult as strength improves, has been shown to prevent frailty. 3. You may not need surgery or drugs for low back pain. Low back pain is often over-treated with surgery and drugs despite a wealth of scientific evidence demonstrating that physical therapy can be an effective alternative—and with much less risk than surgery and long-term use of prescription medications. 4. You can lower your risk of diabetes with exercise. One in four Americans over the age of 60 has diabetes. Obesity and physical inactivity can put you at risk for this disease. But a regular, appropriate physical activity routine is one of the best ways to prevent—and manage—type 1 and type 2 diabetes. 5. Exercise can help you avoid falls—and keep your independence About one in three U.S. adults age 65 or older falls each year. More than half of adults over 65 report problems with movement, including walking 1/4 mile, stooping and standing. Group-based exercises led by a physical therapist can improve movement and balance and reduce your risk of falls. It can also reduce your risk of hip fractures (95 percent of which are caused by falls). 6. Your bones want you to exercise. Osteoporosis or weak bones affects more than half of Americans over the age of 54. Exercises that keep you on your feet, like walking, jogging, or dancing, and exercises using resistance, such as weightlifting, can improve bone strength or reduce bone loss. 7. Your heart wants you to exercise. Heart disease is the No. 1 cause of death in the US. One of the top ways of preventing it and other cardiovascular diseases? Exercise! Research shows that if you already have heart disease, appropriate exercise can improve your health. 8. Your brain wants you to exercise. People who are physically active—even later in life—are less likely to develop memory problems or Alzheimer's disease, a condition which affects more than 40% of people over the age of 85. 9. You don't "just have to live with" bladder leakage. More than 13 million women and men in the US have bladder leakage. Don't spend years relying on pads or rushing to the bathroom. Seek help from a physical therapist. For more information on Noyes Health visit, Noyes Health Facebook Page, or contact Cynthia Oswald, PR/Marketing Director, at or 585-335-4323. ... Read More

October 20, 2015

It's Halloween time again!

On October 31st, our streets will be invaded by goblins, princesses, presidential candidates, and comic book heroes and they will all be chanting the same mantra, “Trick or Treat!” For many, fall celebrations like Halloween or Harvest parties are a chance to dress up in costume, gather with friends, and eat delicious treats. Halloween night can also be a bit scary when it comes to safety. According to, only one-third of parents talk to their kids, annually about Halloween, although three-fourths report having Halloween safety fears. Those fears are warranted in that twice as many as child pedestrians are killed while walking on Halloween compared to other days of the year. That statistic may in part be due to lack of reflective tape and adult supervision. Only 18% of parents use reflective tape on their children’s costumes and 12% of children five years of age or younger are permitted to trick-or-treat alone. To combat these numbers and make Halloween as safe and fun as possible, and the American Academy of Pediatrics recommend the following safety tips: Walking and Traffic Safety Children under 12 should trick-or-treat and cross streets with an adult. Always walk on sidewalks or paths. If there are no sidewalks, walk facing traffic as far to the side as possible. Cross the street at corners, using traffic signals and crosswalks. Cross the street as a group when possible. Drivers should slow down and be especially alert in residential neighborhoods. Children are excited on Halloween and may move in unpredictable ways. If your older children are going alone, plan and review the route ahead of time. Agree on a specific time when they should return home. Consider providing the child with a cell phone. Put reflective tape on costumes and bags for easy visibility. A child should enter a home only with a trusted adult. Instruct your child to only visit well-lit homes and never accept rides from strangers. Costume Safety Plan costumes that are bright and reflective. Make sure shoes fit well and costumes are short enough to prevent tripping. Masks can block or limit eyesight, consider non-toxic makeup or hats instead. Buy only flame resistant costumes, wigs, and accessories. Swords, knives, and other costume accessories should be short, soft, and flexible. Obtain flashlights with fresh batteries for all children and their supervisors. Do not use decorative contact lenses. Decorative contacts without a prescription are both dangerous and illegal. These lenses can cause pain, inflammation, and serious eye disorders and infections, which may lead to permanent vision loss. Home Safety Small children should never carve pumpkins. Little ones can draw a face with markers and parents can do the cutting. Consider using a flashlight or glow stick instead of a candle to light your pumpkin. If using a candle, choose a votive and place pumpkins on a sturdy table, away from curtains and other flammable objects. Never leave a lit pumpkin unattended. Check outdoor lighting prior to Halloween. Replace burned-out bulbs. Sweep sidewalks and steps to remove any wet leaves or snow. Keep your pets away from trick-or-treaters. Many little ones are fearful of animals and the animal may inadvertently jump on or bite a child. Tummy Safety Eat a good, well-balanced meal before heading out on the Halloween trail. This will discourage youngsters from filling up on Halloween treats. Wait until children are home to sort and check treats. Tampering is rare; however, an adult should closely examine all treats and throw away any spoiled, unwrapped, homemade treats made by strangers, or suspicious items. Try to ration treats for the days following Halloween. Consider putting candy in the freezer and allotting a few pieces per day. For more information about Halloween safety tips, visit any of the following websites:,, or the American Academy of Pediatrics Halloween safety page at Until next time, Happy Halloween and be safe out there! Lorraine Wichtowski is a community health educator at Noyes Health in Dansville. If you have questions or suggestions for future articles she can be reached at or 585-335-4327. ... Read More

October 19, 2015

Noyes Health Celebrates National Hospital and Health System Pharmacy Week

October 18th – 24th is the American Society of Health-System Pharmacists (ASHP) National Hospital and Health System Pharmacy Week. This year’s theme is, “Patient Care is our Passion”. During Pharmacy Week Noyes Health celebrates and recognizes the significant role that our Pharmacy plays as a member of the healthcare team. The practice of health-system pharmacy includes hospitals, ambulatory care clinics, academic health centers, governmental health facilities, and home and long-term care facilities. Within each field, the health-system pharmacist is involved in direct patient care and participates in collaborative medication management. Specifically, the pharmacist recommends safe and effective therapy, advises physicians and health care providers, aids in the prevention of medication errors, and counsels patients on proper medication use, along with a variety of other duties. “Many consumers are not aware that pharmacists play a critical role in preventing medication errors, advising prescribers on the best drug choices, and working directly with patients to ensure they understand how to use their medications safely and effectively,” said Frank DeMarzo, Noyes Health Pharmacy Department Director. “Pharmacy Week is a great way to educate the public about how pharmacists can help them get the most benefit from their medicine.” “Frank and his team play a crucial role in patient care and we know how fortunate we are to have such a dedicated and passionate group of professionals in the Noyes Health Pharmacy Department”, said Cynthia Oswald, Director of Public Relations and Marketing. Noyes Health employs four pharmacists, four pharmacy technicians and one lead pharmacy technician all located at the hospital facility. Please contact Cynthia Oswald, Director of Noyes Health Public Relations, for more detailed information. Call (585) 335-4323, or visit our website at: ... Read More

October 15, 2015

Director of Wilmot Cancer Institute, Dr. Jonathan Friedberg, Speaks at Noyes Health Foundation Donor Gratitude Evening

The Noyes Health Foundation Board of Directors, led by Chairman, Jon Shay, hosted over sixty guests at the annual Donor Gratitude Evening at Swain Recreation Center on Saturday, October 10th. Hospital CEO, Amy Pollard, welcomed guests, which included lead donors to the Cancer Center project, Ann and Carl Myers, and gave an update on the past year’s progress at Noyes Health concluding with the Ann and Carl Myers Cancer Center, a collaborative project between Noyes Health, Jones Memorial Hospital and Wilmot Cancer Institute. Mr. Shay introduced the guest speaker for the evening, Director of the James P. Wilmot Cancer Institute, Jonathan Friedberg, M.D., M.M. Sc., who spoke about the Ann and Carl Myers Cancer Center project, the collaboration between Noyes Health, Jones Memorial Hospital and Wilmot Cancer Institute necessary for this project, and the importance of comprehensive cancer treatment in the Finger Lakes and Southern Tier Region. “The Noyes Health Foundation Board is grateful to our donors for their history of support of the Foundation. With the leadership gift this year from the Myers we are excited and ready to break ground on the Ann and Carl Myers Cancer Center.” said Cynthia Oswald, Foundation Director. The public groundbreaking celebration will take place on Wednesday, October 28th at 10am on the Red Jacket Street side of the Hospital in Dansville. The lovely evening at Swain Recreation Center included scenic lift rides to the top of the ski slope for photos and viewing of the beautiful fall foliage. The Donor Gratitude Evening event is a venue to publicly thank our most generous supporters and celebrate the successes of the past year at Noyes Health. The Noyes Health Foundation is a 501c3 nonprofit and is crucial to the financial support of Hospital projects, equipment, and programs which will further improve the care Noyes Health is able to deliver to the communities we serve. For more information on the Noyes Health Foundation visit, Noyes Health Facebook Page or contact Cynthia Oswald, PR/Marketing Director at or 585-335-4323.... Read More

October 13, 2015

Breast Cancer Awareness Month

October is breast cancer awareness month and the pink ribbons are flying. Through the efforts of the American Cancer Society, the National Cancer Institute, and various other agencies and corporations, female breast cancer rates have decreased substantially in the past two decades. Breast cancer, however, is still the second leading cause of cancer death in women, exceeded only by lung cancer. The American Cancer Society estimates that there will be close to 232,000 new cases of invasive breast cancer and over 60,000 cases of carcinoma in situ (CIS), the earliest form of breast cancer, diagnosed in the year 2015. In addition, approximately, 40,000 women will die from breast cancer this year. Survival rates, however, are on the rise. Currently, there are more than 2.8 million breast cancer survivors in the United States. Understanding the risk factors and getting screened is the key to survival. According to the American Cancer Society, risk factors fall into two major categories: 1) risk factors not related to personal choice and 2) life-style related risk factors. There are some things over which we have no control, these are the risk factors not related to personal choice. Those factors include: 1) Simply being a woman. Breast cancer is about 100 times more common women than men. This is most likely due to higher levels of estrogen and progesterone in women. 2) Growing old. Your risk of developing breast cancer increases as you age. About 2 out of 3 invasive breast cancers are found in women age 55 and older. 3) Genetics. About 5-10% of breast cancer cases are thought to be hereditary, the direct result of a gene defects inherited from a parent. 4) Family history of breast cancer. Have one first-degree relative (mother, sister, or daughter) with breast cancer approximately doubles a woman’s risk. Having two first-degree relatives increases her risk 3-fold. 5) Personal history of breast cancer. A woman diagnosed with breast cancer has an increased risk of developing a new cancer in the other breast or in another part of the same breast. 6) Race and ethnicity. White women are slightly more likely to develop breast cancer than are African-American women. Asian, Hispanic, and Native American women are at lower risk than both whites and African-Americans. 7) Dense breast tissue. Women with more glandular and fibrous tissue in their breasts and less fatty tissue are said to have dense breasts. Women with dense breasts, have a breast cancer risk that is 1.2 to 2 times that of women with average breast density. 8) Early periods and late menopause. Women who have had more periods because they started menstruating before age 12 or went through menopause after age 55, have a slightly higher risk of breast cancer. 9) Radiation exposure. If a woman received radiation treatments to her chest as a child or young adult, her risk of breast cancer is increased. Lifestyle choices also play a role in breast cancer risk. Those choices include: 1) Having children. Women who have never been pregnant or give birth to their first child after age 35 have a slightly higher overall risk. 2) Birth control. Women who use birth control pills have a greater risk of breast cancer than women who never used them. (The risk decreases if the pill is discontinued.) 3) Hormone therapy after menopause. Studies indicate that using hormone therapy that incorporates estrogen and progesterone increases the risk of getting breast cancer. 4) Breastfeeding. Some studies suggest that breastfeeding may slightly lower the breast cancer risk, especially if it is continued for 1 ½ to 2 years. 5) Drinking alcohol. Drinking alcohol is linked to an increased risk of breast cancer. The risk increases with the amount of alcohol consumed. Those who have 2 to 5 drinks daily, have about 1 ½ times the risk of women who don’t drink alcohol. 6) Being overweight or obese. Being overweight after menopause increases the breast cancer risk. Before menopause, ovaries produce the majority of estrogen. After menopause, most of a woman’s estrogen comes from fat tissue. The more fat a person has, the more likely the estrogen levels will be elevated which then puts a person at risk for breast cancer. 7) Physical activity. A Women’s Health Initiative study suggested that as little 1.25 to 2.5 hours per week of brisk walking reduced a woman’s risk of breast cancer by 18%. Walking 10 hours per week reduced the risk even more. Besides knowing your personal risk factors, it is also important to get screened for breast cancer. Three tests are used by health care providers to screen for breast cancer: mammograms, clinical breast exams and MRI (magnetic resonance imaging) in women with a high risk of breast cancer. According to the Centers for Disease Control and Prevention, most women who are 50 to 74 should have a screening mammogram every two years. If you are younger, or think you may have a higher risk, consult your doctor. He or she may recommend an earlier screening. For more information about breast cancer risks, symptoms, screening, and treatments, connect with the American Cancer Society at, the Centers for Disease Control and Prevention at or the National Cancer Institute at Lorraine Wichtowski is a community health educator at Noyes Health in Dansville. If you have questions or suggestions for future articles she can be reached at or 585-335-4327. ... Read More

October 8, 2015

Bone and Joint Health

“Oh, my aching back”…”ouch, my feet hurt”…”ugh, I fell and broke my arm.” Any of these sound familiar? If statistics run true, at least half of you are saying yes right now. Conditions such as arthritis, back and neck pain, fractures, and osteoporosis affect 1 in 2 (126.6 million) US adults, twice the rate of chronic heart and lung conditions. And according to the United States Bone and Joint Initiative, those numbers are predicted to increase greatly due to increasing life expectancy. In fact, 1 in 3 people (33%) of people over the age of 18 required medical care for a musculoskeletal (bone or joint) condition in each of the years 2009 to 2011, a 19% increase over the last decade. In addition, the U.S. Surgeon General’s Report on Bone Health and Osteoporosis states that by the year 2020, half of all persons older than age 50 will be at risk for fractures related to osteoporosis and low-bone mass. The costs associated with bone and joint conditions are two-fold: the cost to everyday living and the cost to the economy. Musculoskeletal conditions have a lower mortality rate than other chronic diseases but they do restrict daily living activities, increase lost work days, and cause significant disability. Treatment and lost wage costs associated with musculoskeletal diseases in the U.S. alone were estimated at $874 billion in 2009 to 2011 - equal to almost 6 percent of the gross domestic product (GDP). The good news is that a healthy lifestyle will often lead to good bone and joint health. There are some simple steps that anyone regardless of age, can take to improve their musculoskeletal condition. The Cleveland clinic recommends the following for optimal bone health: Eat calcium-rich foods Calcium is key to having strong bones. Dairy products, milk, leafy green vegetables, soybeans, and salmon all contain calcium. Children, ages 9 to 18, need more calcium because their bodies are growing. They generally need about 1,300 milligrams per day. Men and women over 50 and postmenopausal women also need a higher amount of calcium, usually 1,200 to 1,500 milligrams daily. If you have problems digesting lactose, which is in dairy products, consult your physician about taking a calcium supplement. Add D to your day Individuals need vitamin D to help their bodies absorb calcium from the gastrointestinal tract and improve bone health. “To help absorb calcium, most adults need 1,000 to 2,000 IU of vitamin D daily”, says Andrea Sikon, MD, Chair of Internal Medicine and staff member at the Cleveland Clinic. “Combined calcium-vitamin D pills usually do not meet this requirement. And most of us who live north of Atlanta do not get enough vitamin D the old-fashioned way — from the sun.” Taking a vitamin D supplement will ensure you meet your daily needs. Check with your physician to determine the right amount for your body and age. Start weight-bearing and strength building exercises. Building strong bones begins with daily exercise of at least 60 minutes for children and 30 minutes for adults. The best types of exercises for bone and joint health are weight bearing and strength building. Examples of weight bearing exercises include running, walking, hiking, stair climbing, dancing, and aerobics. Examples of strength building exercises include weight lifting, calisthenics, and resistance bands and machines. Don’t smoke, and don’t drink excessively. Loss of bone mineral density is associated with tobacco use and excessive alcohol consumption. If you smoke, look into a program to help you quit. If you drink, stick to no more than one libation a day, advises Dr. Sikon of the Cleveland Clinic. Get your bone mineral density tested Doctors can get a quick and painless “snapshot” of bone health using a simple X-ray test called DXA. This test measures bone mineral density and helps determine risks of osteoporosis and fracture. Specialists recommend testing for women within two years of menopause. Earlier tests are recommended for men and women with certain diseases and for those taking medications that increase risk, such as long-term steroid therapy. Consider medication Perimenopausal women may consider hormone therapy to increase waning estrogen levels, which are linked to bone loss. And women and men diagnosed with osteopenia or osteoporosis can take various medications to prevent dangerous hip and spine fractures. Talk to your doctor about your risk and medical options. Good bone and joint health is important for an active lifestyle from childhood through the senior years. The most critical components to musculoskeletal condition are a diet rich in calcium and vitamin D and daily weight bearing and muscle strengthening exercise. And remember, it is never too early or too late to get started! Consult your physician before starting a new exercise routine or taking supplements. For more information about bone and joint health, visit the United States Bone and Joint Initiative at or the National Institute of Arthritis and Musculoskeletal and Skin diseases at Lorraine Wichtowski is a community health educator at Noyes Health in Dansville. If you have questions or suggestions for future articles she can be reached at or 585-335-4327. ... Read More

September 30, 2015

Mental Illness Awareness Week

October 11th -17th is Mental Illness Awareness Week, a national initiative to educate and increase awareness about mental illnesses such as major depressive disorder, bipolar disorder, and schizophrenia. While individuals and families dealing with other serious illnesses such as cancer receive support from the community, family, and friends, mental illness is often termed the “no casserole” illness. That is food, cards, and well wishes are often absent. This is primarily due to the stigma attached to mental illness. As a result of the negative image associated with mental illness, people may not seek treatment. If they are treated, they may be hesitant to share a diagnosis with family, friends, and co-workers. Even if the diagnosed individual shares his diagnosis, family and friends may not talk about the illness or offer support. Mental Illness Awareness Week hopes to put the spotlight on mental illness, its prevalence, and possible symptoms and as a result, get people talking. Mental illness is quite prevalent in American society. According to the National Alliance on Mental Illness (NAMI), approximately, 1 in 5 adults in the U.S - 43.7 million, or 18.6% - experiences mental illness in a given year. In addition, 1 in 25 adults in the U.S. - 13.6 million, or 4.1% - experiences a serious mental illness in a given year that substantially interferes with or limits their life. 1.1% of American adults live with schizophrenia and 2.6% live with bipolar disorder. The most common disorders, however, are major depression, which affects 6.9% of the population and anxiety disorders which affect 18.1%. Statistics show that mental illness affects men and women, the young and the old, all races and ethnicities, and social economic classes. No group is left untouched. It impacts life and death on a daily basis in the US. 90% of those who die by suicide have an underlying mental illness. Suicide is the 10th leading cause of death in the US among all age groups, the 3rd leading cause of death for people aged 10-24, and the 2nd leading cause of death for people aged 15-24. Adults living with a serious mental illness die on average 25 years earlier than others in the general population. In addition, mood disorders including major depression, dysthymic disorder, and bipolar disorder are the third most common cause of hospitalization in the US for persons aged 18-44. Many suffering from mental illness will not be hospitalized or die by suicide, however, they may have trouble going to work or maintaining employment. It is estimated that serious mental illness costs America $193.2 billion per year in lost earnings. The first step to combatting these numbers is to talk openly about mental health and seek help. Diagnosis, however, is often tricky. There's no easy test to differentiate typical behaviors from mental illness. According to NAMI, each illness has its own set of symptoms but some common signs of mental illness in adults and adolescents may include the following: Excessive worrying or fear Feeling excessively sad or low Confused thinking or problems concentrating and learning Extreme mood changes, including uncontrollable “highs” or feelings of euphoria Prolonged or strong feelings of irritability or anger Avoiding friends and social activities Difficulties understanding or relating to other people Changes in sleeping habits or feeling tired and low energy Changes in eating habits such as increased hunger or lack of appetite Changes in sex drive Difficulty perceiving reality (delusions or hallucinations, in which a person experiences and senses things that don't exist in objective reality) Inability to perceive changes in one’s own feelings, behavior or personality (”lack of insight”) Abuse of substances like alcohol or drugs Multiple physical ailments without obvious causes (such as headaches, stomach aches, vague and ongoing “aches and pains”) Thinking about suicide Inability to carry out daily activities or handle daily problems and stress An intense fear of weight gain or concern with appearance (mostly in adolescents) Mental health professionals offer this advice. Don’t be afraid to reach out if you or someone you know needs help. Important first steps include: 1) Talk with your doctor; 2) Connect with other individuals and families; and 3) Learn more about mental illness, symptoms, and treatment. For more information, connect with the National Institute of Mental Health at or the National Alliance on Mental Illness at Locally, Noyes Mental Health Services can be reached at (585) 335-4316 and Livingston County Mental Health Services can be reached at (585) 243-7250. If you or someone you know is in danger or suicidal, call 911. Lorraine Wichtowski is a community health educator at Noyes Health in Dansville. If you have questions or suggestions for future articles she can be reached at or 585-335-4327. ... Read More

September 23, 2015

Healthy Aging

The baby boom generation is aging. In fact, each and every day approximately 10,000 Americans celebrate their 65th birthdays. This trend will continue until 2030. According to the Centers for Disease Control and Prevention, by 2050, it is anticipated that Americans aged 65 or older will number nearly 89 million people, or more than double the number of older adults in the United States in 2010. As a result of this aging population, there is more research and information than ever regarding healthy aging. Much of it centers round something called “compression of morbidity”. As we age, the ideal is to compress, that is minimize, the number of years of poor health (morbidity) before one dies. So if one lives to be 85, the ideal would be to live as many of those 85 years as possible in good health with minimal medical intervention. This benefits the individual as he or she is able to stay active and independent. It benefits society as these folks can continue to contribute to their families and communities. And it benefits the economy as a healthy aging population will help keep healthcare costs down. The ultimate goal is for seniors to live longer and better. Most experts agree on some basic prescriptions for living well longer. The key is to invest in your own mind and body maintenance. The Darmouth-Hitchcock Aging Resource Center suggests the following tips for healthy aging: 1. Live an active life Tip: The key is to stay active, so do something you will enjoy. If you are not the type of person who will stick to a regular gym routine, go on a walk or ride your bike every day instead. Try to incorporate aerobic, balance, and muscle strengthening activities into your routine. Think about what works best for you, consult your doctor, and get moving! 2. Eat healthy foods Tip: Eat nutrient-dense foods like fruits, vegetables, and whole-grain foods. Avoid sweet, salty, and highly processed foods. Keep in mind that each person has different dietary needs – follow your doctor's suggestions regarding dietary restrictions 3. Maintain your brain Tip: Never stop learning and challenging your mind! Take dance lessons, learn a new language, learn to play a musical instrument, play games, do puzzles, or read a book. 4. Cultivate your relationships Tips: Maintain communication with your family and friends, especially after a significant loss or life change. Schedule regular time to meet with friends and family – over coffee, during a weekly shared meal, or around a common interest. Reach out to friends who might be isolated or feel lonely. 5. Get enough sleep Tip: Develop a regular schedule with a bedtime routine. Keep your bedroom dark and noise-free— avoid watching television or surfing the internet while in bed. Stay away from caffeine late in the day. 6. Reduce stress Tip: We cannot entirely avoid stressful situations but we can learn better techniques to cope with stress. Take care of yourself when you are stressed by getting enough sleep, exercising, and eating nutritious foods. Talk to a loved one or counselor about your stress, and try some relaxation techniques, such as circular breathing, yoga, or meditation. Remember to always keep things in perspective – try to accept and adapt to the things you cannot control. 7. Practice prevention Tip: To prevent illness, get a yearly flu vaccine and wash your hands after using the restroom and before handling food. To prevent a fall, complete a home safety checklist, use assistive devices, wear appropriate footwear, get your vision checked, take vitamin D and calcium if your doctor recommends it and get some form of exercise into your routine. 8. Take charge of your health Tip: Think about the ways that your health can improve by changing your lifestyle, and make those changes. You are your own best advocate. Contact your primary care practitioner for an annual physical or whenever you have a concern about your health, and go to those appointments prepared. Bring a list of your current prescription and non-prescription medications, including herbal supplements and vitamins; keep a list of your health concerns; and, most importantly, ask questions! 9. Make community connections Tip: Join a planning committee, volunteer, take a trip with friends, play cards at your local senior center, or join a book club. Remember that participating in activities should be fun, not stressful! For more information about healthy aging, visit the National Institute on Aging at or the Centers for Disease Control and Prevention at Lorraine Wichtowski is a community health educator at Noyes Health in Dansville. If you have questions or suggestions for future articles she can be reached at or 585-335-4327. ... Read More

September 17, 2015

An Apple a Day

Change is in the air. The nights are cooler, daylight hours shorter, and air crisper. The autumn season is upon us and with it, a bountiful harvest of apples. New York is fortunate to be the number two producer of apples in the country. According to the NY State Apple Growers Association, New York State averages 29.5 million bushels of production annually. Americans eat more apples per capita than any other fruit (fresh and processed combined). In 2012-13, Americans ate an average of 15.9 pounds of fresh apples, and 28.4 pounds of processed apples (juice, cider, sauce, etc.), for a combined total of 44.3 pounds. That's a lot of apples! So as I bought a peck of apples at my local farmers market yesterday, I wondered…Does an apple a day really keep the doctor away? In turns out, apples really do provide significant benefits as part of a balanced, healthy diet. In 2011, California State University conducted a comprehensive review of research to date about apples and their relationship to human health. Overall, they found that research consistently suggests that apples are linked to a reduced risk of several forms of cancer, cardiovascular disease, and asthma. In addition, apples and apple products such as cider, unfiltered juice, and applesauce, may also have beneficial outcomes related to Alzheimer's disease, cognitive decline of normal aging, diabetes, weight management, bone health, and gastrointestinal protection. Furthermore, a 2015 Nutrition Journal article indicated that apple consumption is associated with a lower prevalence of obesity in children. So what makes the humble apple so special? While the link between diet and disease is complicated, the simple answer is apples contain lots of fiber and antioxidants. One good size apple contains 4.5 grams of fiber. As a comparison, one cup of plain bran flakes contains 5.0 grams. Individuals should ingest about 25-30 grams of fiber per day, which means one apple provides 20% of the recommended fiber per day. This soluble fiber helps our intestinal tract operate properly and aids in lowering bad cholesterol. In addition, apple fiber slows the release of carbohydrates into the bloodstream, providing energy over time without blood sugar spikes. Apples are also a great source of antioxidants, those naturally occurring chemicals in fruits and veggies that reduce inflammation in our system and ward off cancer producing cells. The pectin in apples is also a prebiotic, providing food for friendly gut bacteria which again helps regulate our intestinal system. What apples don't have is equally important. They don't have a lot of calories, a baseball size apple is about 80 calories and contains no fat. Compare that to a lunch size bag of potato chips which has 160 calories and 10 grams of fat. Apples are definitely the better deal! Apples also contain no additives, preservatives, extra sugar, or sodium. So how can you include more apples and apple products into your healthy diet? The simplest way is to buy a quantity, pour them into your refrigerator fruit bin, and eat one daily as a snack. At this time of year, however, with plentiful, fresh crisp delicious varieties available, consider adding apples the following ways: 1) Make homemade applesauce - if you make it yourself, you can control the sugar amount. Many varieties are so sweet, that little to no sugar is required for this tasty side dish. 2) Add grated or diced apples to muffins and cakes. 3) Slice apples into your standard lettuce salad or make the classic apple and walnut salad, substituting some of the mayonnaise with plain yogurt. 4) Bake apples with walnuts and dried cranberries then top it with a drizzle of maple syrup or honey for a yummy treat. 5) Cook shredded red cabbage and apples together as a side dish for chicken or pork. 6) Enjoy apple cider while in season. Research shows apple cider is healthier than clear apple juice because it contains more fiber. 7) Sauté apple slices with cinnamon to top waffles or pancakes. 8) Make or buy baked apple chips for an easy grab and go snack. 9) And really who can resist, good old fashioned apple pie or cobbler! Research will continue to look at the apple and its beneficial properties. In the meantime, experts agree that including apples into your diet on a regular basis has the potential to be powerful in the prevention of several chronic diseases. And the good news is that apples are one delicious prescription! Until next week, enjoy the season and the harvest. Lorraine Wichtowski is a community health educator at Noyes Health in Dansville. If you have questions or suggestions for future articles she can be reached at or 585-335-4327. ... Read More

September 14, 2015

Brae Burn Women’s Golf Association Donates $1,650 to the Ann and Carl Myers Cancer Center

Thanks to the Brae Burn Women’s Golf Association, Noyes Health received a $1,650 donation for the Ann and Carl Myers Cancer Center. Noyes Health President and CEO Amy Pollard accepted the gift at the BBWG Association’s annual award banquet on Wednesday, September 2nd at Scovill’s Grill. Sixty-six golfers belonging to the BBWG Association made personal donations to reach the total. The BBWG Association, which was founded in the early 1950’s, consists of two leagues golfing Tuesday mornings and Wednesday evenings throughout the summer months. “In the past we have donated to national cancer organizations, and this year it is so nice to be able to give to a local cancer center project”, said BBWGA President, Ann Dixon. ... Read More