M.S., L.P.C., CSAC

Dawn Haller1/13/2023If you've heard of or read about mindfulness — a form of meditation — you might be curious about how to practice it. Find out how to do mindfulness exercises and how they might benefit you.Use mindfulness to improve well-being<p>If you've heard of or read about mindfulness — a form of meditation — you might be curious about how to practice it. Find out how to do mindfulness exercises and how they might benefit you.</p> <h2>What is mindfulness?</h2> <p>Mindfulness is the act of being fully present and aware of what you're sensing and feeling in the moment — without interpretation or judgment.</p> <p>You may think about things that occurred yesterday or last week, what's happening tomorrow or what to make for dinner. Spending too much time planning, problem-solving, daydreaming or thinking negative or random thoughts can be draining. It also can make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises can help you direct your attention away from this kind of thinking and engage with the world around you in the here and now.</p> <h2>What are the benefits of mindfulness exercises?</h2> <h3>Practicing mindfulness exercises can have many possible benefits, including:</h3> <ul> <li>Reduced stress, anxiety and depression</li> <li>Less negative thinking and distraction</li> <li>Improved mood</li> <li>A tool to cope with pain management</li> </ul> <h2>What are ways to practice mindfulness?</h2> <h3>Simple activities can help you practice mindfulness. Examples include:</h3> <ul> <li><strong>Pay attention.</strong><br /> Listen closely to a person's words the next time you meet someone. Think about the meaning and uniqueness. Aim to develop a habit of understanding others, and delaying your own judgments and criticisms.</li> <li><strong>Make the familiar new again.</strong><br /> Find a few small, familiar objects — such as a toothbrush, apple or cellphone — in your home or office. Look at the objects with fresh eyes. Identify one new detail about each object that you didn't see before. As you become more aware of your world, you might become fonder of the things around you.</li> <li><strong>Focus on your breathing.</strong><br /> Sit in a quiet place with your back straight, but relaxed. Feel your breath move in and out of your body. Let your awareness of everything else fall away. Pay attention to your nostrils as air passes in and out. Notice the way your abdomen expands and collapses with each breath. When your mind wanders, gently redirect your attention to your breath. Don't judge yourself. Remember that you're not trying to become anything, such as a good meditator. You're simply becoming aware of what's happening around you, breath by breath.</li> <li><strong>Awaken your senses.</strong><br /> Get a raisin. Sit in a quiet place with your back straight, but relaxed. Look at the raisin. Smell it, feel it and anticipate eating it. Taste the raisin, and slowly and deliberately chew it. Notice how the raisin's taste changes, your impulse to swallow the raisin, your response to that impulse and any thoughts or emotions that arise along the way. Paying close attention to your senses and body's reaction to the raisin might reveal insight into your relationship with eating and food.</li> <li><strong>Do a morning coffee exercise.</strong><br /> Start your day with a couple of deep breaths, inhaling through your nose and exhaling slowly through your mouth. Select a coffee cup. Notice the mug — the pattern, color, weight, imperfections, such as chips you may not have seen before. Notice the steam as the water is heating. Notice the sounds the coffee machine makes while brewing your coffee. Take a moment to notice the aroma. Take a sip and notice the taste. Notice the warmth of the coffee mug in your hands.</li> </ul> <p>For other mindfulness exercises, such as focused breathing, you'll need to set aside time when you can be in a quiet place without distractions or interruptions. You might choose to practice this type of exercise early in the morning before you begin your daily routine.</p> <p>Aim to practice mindfulness every day for about six months. Over time, you might find that mindfulness becomes second nature. Think of it as a commitment to reconnecting with and nurturing yourself. Work smarter, not harder. Find ways to incorporate mindfulness into your daily routine. This could be while enjoying your morning coffee, showering, washing the dishes, spending time with a pet or looking out a window.</p> <p><a href="/providers/nicole-houge-lpc"><em>Nicole Sobkowiak</em></a><em> is a licensed professional counselor in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Community health and wellness</li> <li>Mindfulness</li> </ul> <div> </div>M.S., L.P.C., CSAC<p>Patients can expect individualized care. To accomplish this, I will ask what their goals are for counseling and what things will look like for them when their goals are met. We will work together to develop S.M.A.R.T. (specific, measurable, attainable, realistic and time-sensitive) goals and objectives for treatment designed to help them make progress towards reaching their goals. Evidence-based practices are utilized as treatment interventions. Patients are taught a new skills and techniques to practice as "homework," which we will talk about at their next therapy session.</p> <p>My past work experiences include working in outpatient behavioral health, residential treatment facilities, inpatient chemical dependency consultations, community counseling, in-school mental health counseling and private practice. I started working in the mental health and addiction field in 2013 and have worked with a variety of populations including co-occurring/dual-diagnosis.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Psychology/Substance Abuse Counseling), Viterbo University</li> <li>Master's degree, Clinical Mental Health Counseling, Winona State University</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Peace of Mind Counseling, In-home, Outpatient, School-based, Private Practice</li> <li>Coulee Council on Addictions</li> <li>Mayo Clinic Psychiatry & Psychology Child and Adolescent Department, placement at the Boys & Girls Club of Greater La Crosse, Erickson Club</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>National Board for Certified Counselors, Inc.</li> <li>Substance Abuse Counselor (SAC), Department of Safety and Professional Services</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Counseling Association</li> <li>Chi Sigma Iota, Counseling Academic & Professional Honor Society International</li> <li>National Board for Certified Counselors, Inc.</li> </ul>Sobkowiak<img src="/-/media/shared-files/images/medical-professionals/full/onalaska/nicole-houge-lpc.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4437709F69D8ACB741AE3A2E82101125" alt="Nicole Houge, M.S., L.P.C., CSAC" width="280" height="280" DisableNVelocity="true" />Nicole<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16226046Nicole Houge, M.S., L.P.C., CSAC1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/using-earphones-to-practice-mindfulness.jpg?h=370&iar=0&w=660&sc_lang=en&hash=34C9B20D11E49BE0D14C6E07EFDBBDFB" alt="Using earphones to practice mindfulness" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.DepressionDepression is a medical illness that causes a persistent feeling of sadness, loss of interest and, sometimes, physical symptoms. It's also called major depression, major depressive disorder and clinical depression.AnxietyFeelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time. Symptoms may start during childhood or the teen years and continue into adulthood. We have the experts who can help diagnose and treat anxiety concerns.Stress ManagementGuidance to help you reduce and manage daily stress.Dawn Haller7/7/2022Tampons and pads typically are the first products women think of to manage menstrual flow. But are you familiar with a menstrual cup and how it works? Learn why the benefits have increased its use.Menstrual cups: Why the recent increase in popularity?<p>Not quite sure what a menstrual cup is or how it works? You're not alone. Menstrual cups have been around since the early 1930s, but use has only recently gained popularity. </p> <p>The flexible cup is made of silicone, natural rubber, latex or thermoplastic elastomers. The menstrual cup is inserted into your vagina during your period to catch and collect menstrual flow. </p> <p>How often you empty the menstrual cup depends on the size of the cup and your menstrual flow. The cup can hold up to three times as much fluid as a regular tampon.</p> <p>With the increased popularity of the menstrual cup, more options are available for women. A variety of cup shapes and sizes accommodate each woman's body type and needs. </p> <h2>What are the benefits of menstrual cups over tampons or pads?</h2> <h3>Women have reported preference to the menstrual cup over other products for: </h3> <ul style="list-style-type: disc;"> <li>Increased comfort</li> <li>Less interference with activities</li> <li>Less irritation</li> <li>Decreased odor</li> <li>Ability to wear the cup for longer periods of time than a pad or tampon</li> </ul> <h2>How much do menstrual cups cost?</h2> <p>The average woman spends between $50–$150 per year on tampons or pads. On average, a menstrual cup costs between $20–$40, lasting from six months to 10 years. Depending on which brand of cup is chosen and how often replacements are required, this can add up to significant financial savings.</p> <h2>Are menstrual cups convenient?</h2> <p>A menstrual cup can be worn up to 12 hours. Typically, tampons or pads should be changed every four to six hours. The cup allows for more time between emptying, especially on light days. </p> <p>Using a menstrual cup prevents the need to carry extra pads or tampons, which many women find burdensome and even embarrassing. </p> <p>Unlike tampons, the menstrual cup can be inserted around the time of an expected period, to avoid first-day leakage. Women of any age can use a menstrual cup, regardless of if she has had a child. Because menstrual flow is kept internally, there is a decrease in odor. </p> <h2>Do menstrual cups promote sustainability?</h2> <p>People often attribute disposable diapers to filling landfills, but tampons and pads also accumulate in landfills. The menstrual cup is reusable and significantly reduces the environmental impact. </p> <p>Although the Food and Drug Administration does not require tampons and pads to list ingredients on packaging, you may have concerns about reports of tampons containing bleached cotton, rayon or viscose fibers and toxic chemicals. The menstrual cup is made of medical-grade materials, alleviating concerns of fibers left in the vagina from tampons. </p> <h2>What are the drawbacks of using a menstrual cup?</h2> <p>Women may find that emptying the cup can be messy, particularly if changing the cup in a public restroom. Rinsing the cup after removing is preferred, which can be difficult in a public restroom. </p> <p>Disposable menstrual cups are available, which increases the cost of use of the product and decreases the sustainability for the environment. Disposable brands can be worn during intercourse. </p> <p>Some women find it challenging to manipulate the menstrual cup in and out of the vagina. The cups are not one-size-fits-all. Until you find the right fit, the cup may feel uncomfortable, or there may be leakage. </p> <p>The menstrual cup should be sterilized between periods. This is typically done by placing the cup in boiling water. </p> <p>Although rare, toxic shock syndrome has been associated with tampon use. Menstrual cups also may be a cause of this rare condition. The exact risk is unknown for menstrual cup use, but it is believed to be less than with tampon use. </p> <p>Women with an intrauterine device, or IUD, for birth control can wear a menstrual cup. You should ensure not to pull on the IUD strings when removing the menstrual cup. This may dislodge the IUD. </p> <p>Overall, the menstrual cup appears to be a safe option for women during their period with many potential benefits. Individual preferences may vary, but if you have concerns or questions, discuss them with your health care team.</p> <p><em><a href="/providers/alison-grajkowski-md" target="_self" title="Opens in same window.">Alison Grajkowski, M.D.</a>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a> and <a href="/locations/tomah" target="_self" title="Opens in same window.">Tomah</a>, Wisconsin.</em></p><ul> <li>Contraception</li> <li>Menopause transition</li> <li>Minimally invasive surgery</li> <li>Vulvar disorders</li> </ul>M.D.<p>In my practice, I aim to deliver a full-spectrum of evidence-based care to women from puberty through menopause. I work to empower women with education and shared decision making, so they can make informed decisions and receive care that reflects their individual priorities. </p> <p>I was born and raised in rural Wisconsin, which is where my immediate family still resides. I have served in the military as both an enlisted soldier and an officer, which where I met my spouse. We enjoy traveling and the outdoors.</p><p><strong>Medical School:</strong></p> <ul> <li>Saint Louis University School of Medicine, Missouri </li> </ul> <p><strong>Internship</strong>:</p> <ul> <li>Obstetrics and Gynecology – Madigan Army Medical Center, Tacoma, Washington</li> </ul> <p><strong>Residency</strong>:</p> <ul> <li style="margin-bottom: 12px;">Obstetrics and Gynecology – Madigan Army Medical Center, Tacoma, Washington</li> </ul> <p><strong>Certification</strong>:</p> <ul> <li>Board-certified, <span>American College of Obstetrics and Gynecology</span></li> </ul> <p><strong>Memberships</strong>:</p> <ul> <li>American Association of Gynecologic Laparoscopists  </li> <li>American Congress of Obstetricians and Gynecologists</li> <li>American Medical Association</li> </ul>Grajkowski<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/alison-grajkowski-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=5E6ADA4F4DC1FFC176D08E8F37E2E9D4" alt="Alison Grajkowski MD" width="280" height="280" DisableNVelocity="true" />{80954D36-F4DB-4E5F-9457-6E1DBBDBE85D}Alison<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21711011Alison Grajkowski, M.D.1{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2022/person-wet-from-swimming-and-smiling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=267B95E7650CC17EA0DE2E5DFC7AFE33" alt="Person wet from swimming and smiling" width="660" height="370" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller4/16/2014<p>The emotional and psychological improvements after body contouring can be more dramatic than the physical improvements.</p>Body contouring after bariatric surgery: Benefits go beyond appearance<p>As a bariatric surgery coordinator, I'm often asked questions about body contouring in relation to bariatric surgery. Following are some of the common questions asked and answers to them.</p> <h4>What is body contouring? </h4> <p>Body contouring is plastic surgery that removes excess skin and fat and shapes the underlying support tissue.</p> <h4>Will I need body contouring after bariatric surgery?</h4> <p>Not everyone needs body contouring after bariatric surgery. When you lose weight rapidly, your skin may not shrink along with the rest of your body, leaving you with loose folds of skin. Problems related to extra skin include:</p> <ul> <li>Difficulties with personal hygiene </li> <li>Rashes or sores </li> <li>Issues with body image </li> <li>Challenges with extra skin getting in the way </li> <li>Difficulty finding clothes that fit </li> </ul> <h4>Is body contouring the same thing as a tummy tuck?</h4> <p>There are different types of body contouring surgery, including:</p> <ul> <li>Abdominoplasty — More commonly referred to as a tummy tuck. This surgery removes excess abdominal skin, often referred to as an apron. </li> <li>Mastopexy — More commonly referred to as a breast lift. </li> <li>Brachioplasty — Also referred to as an arm lift. This procedure removes excess skin under your arms. </li> <li>Lower body lift — Removal of sagging skin from the abdomen, buttocks, groin and outer thighs. </li> </ul> <h4>What are the risks of body contouring surgery?</h4> <p>As with any surgery, there are risks associated with body contouring surgery. These include:</p> <ul> <li>Bleeding or infection </li> <li>Wound healing issues </li> <li>Blood clots </li> <li>Numbness around the incisions </li> <li>Scars </li> <li>Unsatisfactory results </li> </ul> <h4>How long do I have to wait before having body contouring surgery?</h4> <p>Your weight should be stable before you have body contouring surgery. For most people, this occurs about two years after bariatric surgery.</p> <h4>Will insurance cover body contouring surgery?</h4> <p>Many insurance companies consider body contouring surgery cosmetic and do not cover the procedure or any complications that may occur after surgery. Some insurance companies will cover body contouring surgery if you have issues with rashes or sores related to excess skin.</p> <h4>Is body contouring just about appearances?</h4> <p>The benefits of body contouring are more than just cosmetic. The emotional and psychological improvements can be more dramatic than the physical improvement. Imagine losing 100 pounds but still feeling “flabby” because of excess skin. Getting rid of that skin can improve self-confidence and self-esteem. In fact, a recent study showed that bariatric surgery patients who have body contouring surgery experience less weight regain and have an improved quality of life than those who do not have body contouring. </p> <p><strong>Learn more about:</strong></p> <ul> <li><a rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/cosmetic-surgery/about/pac-20385138?_ga=2.175117602.1034370612.1597669955-498619545.1597669955" target="_blank" title="Opens in a new window.">Mayo Clinic cosmetic surgery</a></li> <li><a rel="noopener noreferrer" href="https://www.plasticsurgery.org/cosmetic-procedures/body-contouring" target="_blank" title="Opens in a new window.">American Society of Plastic Surgeons</a></li> <li><a rel="noopener noreferrer" href="https://www.nbcnews.com/health/health-news/after-huge-weight-loss-sagging-skin-remains-n44481" target="_blank" title="Opens in a new window.">NBC's body contouring surgery feature story</a></li> </ul> <p><em><a href="/providers/heidi-bednarchuk-cns" target="_self" title="Opens in same window.">Heidi Bednarchuk</a> is a certified nutrition specialist in <a href="/services-and-treatments/bariatric-surgery" target="_self" title="Opens in same window.">Bariatric Surgery</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Weight-loss surgery</li> <li>Weight management</li> </ul>APRN, CNS<p>Weight is a very emotional issue and I like to think of my office as a “no blame, no shame zone.” My goal is to listen and understand my patient’s struggles and work together to develop a plan to address them. </p> <p>I have struggled with weight myself for most of my adult life and have a close family member that had bariatric surgery.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Minnesota State University-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Health Clinical Nurse Specialist, American Nurses Credentialing Center</li> <li>Certified Bariatric Nurse, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Membership</strong></p> <ul> <li>President-Elect, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Bednarchuk<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Heidi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15681548Heidi Bednarchuk, APRN, CNS1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Dawn Haller12/1/2021The holiday season can be one of the most difficult times of the year when you have experienced the death of a loved one. Get tips for working through your grief and instructions on how to make a keepsake ornament.Grief during the holidays: Finding hope<p>The holiday season can be one of the most difficult times of the year when you have experienced the death of someone you love. Holidays — a time of family togetherness, traditions, joy and thankfulness — can suddenly bring sadness, loss and a feeling of emptiness. It's a time when your senses are confronted with sights, sounds and smells that can trigger memories of the past, resulting in a renewed sense of personal grief.</p> <p>This year, there is a new layer of grief for thousands of families who have lost loved ones during the COVID-19 pandemic. New or long-lasting grief can make you feel like you' re all turned around, going in circles or out of balance. Understanding how you and other family members respond to grief can bring back a sense of balance, which can help you explore ways to embrace loving memories and recognize your needs during this difficult time.</p> <p>It's also important to remember that adults are not the only family members who grieve. Children often are the forgotten mourners. Unlike adults, they can move in and out of their grief quickly, which is normal. Children can benefit from having opportunities to express how they feel, along with reassurance and loving support. Including children in sharing memories and activities with family and friends can be an important part of the healing process.</p> <h4>During this holiday season, keep these tips in mind:</h4> <ul> <li><strong>Plan ahead.</strong><br> Consider where the challenges may come so you can make a plan that is comfortable for you. Tell family members and friends of your needs ahead of time so they understand that things may be different this year.</li> <li><strong>Grant yourself permission to change traditions.</strong><br> It's OK to shift or forgo some traditions this year. Alterations in family traditions don't need to become new traditions. Do what feels right at this time.</li> <li><strong>Ask for help.</strong><br> Accept offers for assistance with shopping, decorating, cooking and other holiday activities.</li> <li><strong>Share memories with family and friends.</strong><br> Your loved one is missed but not forgotten. Memories can bring laughter and tears. Both are OK and can be healing.</li> <li><strong>Light a special holiday candle.</strong><br> Place the candle in an important spot as a symbol that love lives on.</li> <li><strong>Create a tribute.</strong><br> Honor your loved one's passions by crafting something to serve as a long-lasting reminder. For example, you could make a scrapbook, build a birdhouse, plant a tree or make keepsake ornaments with family and friends.</li> </ul> <h4>Cinnamon dough keepsake ornaments</h4> <p>This easy-to-make ornament, with its warm cinnamon fragrance, is something that can be hung on your Christmas tree or around the house. It's also a wonderful gift that can be given to others who have been touched by your loved one. Be creative. Use different cookie cutters to create shapes that bring a smile and fond memories to mind. Use paint, markers or other items to decorate the ornament, or write your loved one's name on it. It's meant to be a keepsake that's personal to you.</p> <p><strong>Supplies needed</strong></p> <ul> <li>1 cup of flour</li> <li>1/2 cup of salt</li> <li>1/2 cup of cinnamon</li> <li>3/4 cup of very warm water</li> <li>Bowl</li> <li>Plastic food wrap</li> <li>Rolling pin</li> <li>Wax paper</li> <li>Cookie cutters</li> <li>Straw</li> <li>Paint, glue, beads, markers or other decorations</li> <li>Ribbon or yarn for hanging</li> </ul> <p><strong>Instructions</strong></p> <ol> <li>Combine ingredients together in a bowl and mix well, finishing by kneading the dough with clean, dry hands. If the dough is sticky, dust your hands with a little flour and knead.</li> <li>Roll out the cinnamon dough on waxed paper until it's about ¼" thick.</li> <li>Cut out desired shapes using cookie cutters.</li> <li>Use a straw to punch a hole in the ornaments for the ribbon to hang. The circle of dough will pull out with the straw.</li> <li>Gently place the shapes on a piece of clean wax paper.</li> <li>Dry completely (about 24 hours).</li> <li>Once dry, thread a ribbon through the hole you created with the straw, and decorate with paint, markers, etc. You also can use Mod Podge or a clear finishing spray to add a shiny appearance.</li> </ol> <p><em>Lisa De Sieno is director of Bereavement Services in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2021/heart-cookie-ornaments.jpg?h=370&iar=0&w=660&sc_lang=en&hash=4379F16987D0DD4FD1B225F8FFEDC589" alt="Heart cookie ornaments" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.GriefGrief is the natural reaction to loss. It will be unique to you, depending on your own personality and circumstances.Dawn Haller6/8/2016<p>When you get sick, you probably call your provider or message your care team. Sometimes, you are diagnosed over the phone and a prescription is sent to your pharmacy. This is a typical healthcare experience in the U.S., but to someone from Somalia, navigating our health system is a new, foreign experience.</p>Helping Somalis connect with U.S. healthcare<img alt="SpeakingofHealth_SomaliHealth" src="/-/media/national-files/images/hometown-health/2016/spring-2016/speakingofhealth_somalihealth.jpg?h=222&w=207&sc_lang=en&hash=BA8CFA0FE30882489D7E0842F2375286" style="height: 222px; width: 207px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>When you get sick, you probably call your provider or message your care team. Sometimes, you are diagnosed over the phone and a prescription is sent to your pharmacy.</p> <p>This is a typical healthcare experience in the U.S., but to someone from Somalia, navigating our health system is a new, foreign experience.</p> <h2>A different system</h2> <p>Farhiyo Said, a native Somali, has lived in the U.S. for seven years. She has spent the last three in St. Peter, Minn. </p> <p>"The health environment is different in Somalia," says Said. "People walk everywhere, it's sunny and you burn off the food you eat. Here, people drive everywhere. Somalis gain weight because we eat the same, but don't walk as much."</p> <p>Reduced physical activity and an often misunderstood view of U.S. healthcare have caused a health decline in the St. Peter Somali population. In 2014, Fardousa Jama, a Mayo Clinic Health System translator and a Somali community facilitator in St. Peter, and her father, worked with the University of Minnesota's Family Medicine Residency Program to survey Somalis in the community. They found that Somalis needed help understanding how to navigate health systems.</p> <p>With Mayo Clinic Health System administrative staff, nursing and physician support, the University of Minnesota Family Medicine Residency faculty and residents wrote a grant on behalf of Mayo Clinic Health System to address the healthcare needs identified by the Somali community, developed a curriculum and delivered 12 monthly seminars to the Somali community in St. Peter from June 2015 to June 2016. During the classes, which were open to any Somalis, Mayo Clinic Health System family medicine resident providers taught nutrition and exercise, and discussed how to take advantage of services that healthcare systems offer. Providers also addressed basic healthcare questions, such as "What is health?" and "When should you go to the doctor?" Owing to the great success of the sessions, Mayo Clinic Health System offered to take over the Somali Health Literacy Project starting July 1, 2016.</p> <p>Nadia Malik, M.D., a Family Medicine physician at Mayo Clinic Health System in St. Peter, has been involved with the project from the beginning. "Dr. Malik is highly spoken of in the Somali community," says Jama. "Mayo staff members teach us about staying healthy, but doctors hear our perspectives too. The class is a learning experience between doctor and patient. Dr. Malik is meeting us where we are. She's a phenomenal woman."</p> <p>Dr. Malik is Said's primary provider and recommended her for the program because of Said's active involvement in the community.</p> <p>Said says she has learned a lot from the program, especially about mental health, which is a taboo topic for Somalis. "I share what I learned with everybody who wasn't able to come to the classes," she says. "Everybody is different within our community. Some are quick to trust, some need to build it. But I have trust, and I believe the doctors here can do good."</p> <p>As for Dr. Malik, she says she learns something new about Somali culture every day. "I've learned about their health, their diets, and their daily habits and routines," she says. "I've learned how to best explain the clinic visit to them, and that taking medication is not easy for them — but that's improving. It shows us that we're definitely making a difference."</p> <p>The University of Minnesota Family Medicine Residency faculty and residents will continue their investigation by examining how their project impacted patient care statistics for Somali patients being seen at Mayo Clinic Health System in St. Peter.</p><img src="/-/media/national-files/images/hometown-health/2016/spring-2016/somalihealth_sm.jpg?h=76&iar=0&w=76&sc_lang=en&hash=4397CA3BECCC9A4DFC315F2F843E8CD6" alt="SomaliHealth_sm" width="76" height="76" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller6/14/2016<p>Inflammation from a confused immune system can go beyond your joints. Learn about the different types of arthritis and rheumatic diseases, and where to go for help.</p>A better understanding of rheumatology and arthritis<img alt="Arthritis" src="/-/media/national-files/images/hometown-health/2016/2016-general/arthritis.jpg?h=300&w=350&sc_lang=en&hash=5EA935C99018A0171666750E4B2D61CB" /> <p>"Oh, my rheumatism!" You've probably heard this phrase from time to time. It's quite an old saying, with the word "rheuma" first recorded in the first century A.D. in Greece. Many centuries ago, people believed that flowing substances in the body, like phlegm, were the culprit of most body ailments and pains. </p> <p>Modern understanding has changed over several thousands of years. Today's rheumatology practice diagnoses and manages autoimmune and inflammatory diseases. Some examples include rheumatoid arthritis, lupus, gout, psoriatic arthritis, polymyalgia rheumatica and ankylosing spondylitis. Medical professionals have also since discovered it's our immune system and not flowing substances that is the source of rheumatic disease.</p> <p>Under normal conditions, the immune system recognizes foreign invaders, like bacteria and viruses, and sweeps them away. However, when the immune system gets confused, it can attack normal body tissues, producing pain and swelling known as inflammation.</p> <p>Often, these inflammatory effects are first felt in the joints and are referred to as arthritis. A deeper understanding made by practitioners has found that inflammation from a confused immune system can go beyond the joints and also attack the connective tissues, muscles, blood vessels and organs in the body. In some cases, inflammation may even be life-threatening.</p> <h2>Osteoarthritis or rheumatoid arthritis</h2> <p>We need to be careful with the term arthritis, because like the word "rheuma," it's an old general word. Interestingly, there are more than 100 types of arthritis, and they're all treated quite differently. Many people are only familiar with one type of arthritis: osteoarthritis. Osteoarthritis, often described as wear-and-tear arthritis, is the most common form of arthritis, affecting 27 million people in the U.S.. However, osteoarthritis is not an autoimmune inflammatory disease, and it's not the type of arthritis usually managed in a rheumatology practice.</p> <h3>Rather, an inflammatory arthritis like rheumatoid arthritis has these types of features:</h3> <ol> <li>Severe pain in the joints, muscles or bones that lasts more than three to four days. Commonly, walking or lifting a spoon to eat is difficult during a flare.</li> <li>Stiffness in the joints lasting more than an hour in the early morning.</li> <li>Swelling and redness in one or more joints.</li> </ol> <h2>Who can develop an autoimmune condition?</h2> <p>While no one knows exactly what triggers the immune system to make the mistake of attacking healthy tissue, some studies indicate a genetic component, combined with environment, may increase the risk for certain arthritis. This explains why people who experience symptoms associated with inflammatory arthritis usually have a relative who also has some form of autoimmune disease. Smoking tobacco can also be a trigger and should be avoided for numerous reasons.</p> <p>An inflammatory autoimmune condition can occur at any age. Right now in the U.S., there are 300,000 children with inflammatory juvenile arthritis. In fact, rheumatic disease often strikes at the prime of life, with two-thirds of patients under age 65.</p> <p>In many cases, the diseases are dramatic and debilitating at the time of onset. These are chronic conditions that cannot be cured. As a result, a diagnosis of an autoimmune or inflammatory disease can be stressful for the patient and his or her family.</p> <h2>Steps to take</h2> <p>If you or someone you know is experiencing signs or symptoms of an autoimmune or inflammatory condition, your primary care provider can refer you to Rheumatology for a detailed history and examination. In addition, laboratory tests on blood and urine, X-rays and, sometimes, samples of joint fluid are used to reach a diagnosis. Rheumatologic conditions can be challenging to diagnose and, in most, cases take several visits.</p> <p>Many times, rheumatic diseases are treated with medications, which have an effect on the immune system. Additionally, exercise, physical therapy, dietary modifications, adequate sleep, stress reduction and avoiding tobacco all play critical roles in successful treatment plans.</p> <p>While rheumatic autoimmune and inflammatory conditions cannot be cured, current treatment aims to limit the symptoms of the diseases. Many people with rheumatic disease lead productive, happy, satisfying lives. As your local rheumatology experts, we're here to help. </p> <p><em><a href="/providers/sarah-davis-cnp" target="_self" title="Opens in same window.">Sarah Davis</a> is a nurse practitioner in <a href="/services-and-treatments/rheumatology" target="_self" title="Opens in same window.">Rheumatology</a> in <a href="/locations/mankato">Mankato</a>, Minnesota.</em></p><ul> <li>Radiation oncology</li> <li>Wellness</li> </ul>APRN, C.N.P.<p><strong>Education</strong></p> <ul> <li>Bachelor's degrees, Nursing, French and Psychology, University of Wisconsin</li> <li>Master's degree, Nursing, Wichita State University</li> <li>Certificate, Massage Therapy, Lakeside School of Massage Therapy</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Academy of Nurse Practitioners</li> </ul>Davis<img src="/-/media/shared-files/images/medical-professionals/full/mankato/sarah-davis-np.jpg?h=280&iar=0&w=280&sc_lang=en&hash=D75301AB43EA384A23B16E6A368426F1" alt="Sarah Davis, APRN, C.N.P." width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/12515991/" target="_blank" title="Opens in a new window.">Conducting intervention research through the Cancer Information Service: a feasibility study</a>, February 2003.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/8952439/" target="_blank" title="Opens in new window">1995 tobacco control ordinances survey: Wisconsin counties, cities and villages</a>, November 1996.</li> </ul>{2752D8CB-9B74-40AA-9712-180EC18E84A9}Sarah<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16344740Sarah Davis, APRN, C.N.P.1{BCFC3BDC-CF55-458E-A41C-9360527B6CCC}<img src="/-/media/national-files/images/hometown-health/2016/2016-general/arthritis.jpg?h=300&iar=0&w=350&sc_lang=en&hash=578056315DD0E7A18B4A805248148027" alt="Arthritis" width="350" height="300" DisableNVelocity="true" />ArthritisArthritis is inflammation of one or more of your joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.Dawn Haller11/29/2021Vaginal dryness can cause discomfort with daily activities and painful intercourse. It's more common with menopausal women, but also affects younger women. Read simple ways to reduce symptoms, and find out when to seek care.Vaginal dryness: Symptoms, causes, remedies<p>Vaginal dryness can cause <a href="/hometown-health/speaking-of-health/womens-sexual-health-when-being-intimate-hurts" target="_self" title="Opens in same window.">painful intercourse</a> and persistent pelvic pain, among other symptoms. While it's more common in menopausal women, it also affects younger women.</p> <p>A handful of factors can affect <a rel="noopener" href="https://www.mayoclinic.org/symptoms/vaginal-dryness/basics/definition/sym-20151520" target="_blank" title="Opens in a new window.">vaginal dryness</a>. Estrogen is the most important hormonal influence on the health of the vulva and vagina. Low estrogen can contribute to dryness. Diet and the use of certain medications also are important factors. You can expect any medications that cause dry eyes and dry mouth to have a similar effect on the vagina.</p> <p>Estrogen levels in the blood vary during the month and follow a common pattern to each menstrual cycle. For women who are not on hormonal birth control, levels are lowest in the days just before and after the start of menstrual bleeding. This low level sometimes can contribute to vulvar and vaginal dryness. Very low-dose hormonal birth control can contribute to dryness.</p> <p>Women bothered by vaginal dryness should have a thorough discussion and exam with their health care provider to determine the most likely cause for these symptoms. Other causes of vulvovaginal pain and irritation may be responsible for the symptoms.</p> <p>An exam will ensure the correct diagnosis is made and less common, but more serious, conditions are not missed. Your provider will help you determine the best course of treatment.</p> <p>Many times, women inadvertently worsen their symptoms by using multiple creams or other home treatments before seeing their provider.</p> <h4>Here are a few things you can try to reduce vaginal dryness:</h4> <ul> <li>Consider using a vaginal moisturizer two to three times per week.</li> <li>For intercourse-related symptoms, a small amount of pure vegetable oil or olive oil can be helpful.</li> <li>Avoid bath soaps, lotions or gels that contain perfumes.</li> <li>Avoid all bubble baths, bath salts and scented oils.</li> <li>Do not use hot water while bathing or showering.</li> <li>Avoid all feminine hygiene sprays and perfumes.</li> <li>Do not use adult or baby wipes on the area.</li> <li>Avoid tight-fitting clothing and pantyhose. Wear white, 100% cotton underwear.</li> <li>Avoid all over-the-counter creams and ointments, except A&D Ointment. But do not use A&D Ointment if you have a wool allergy.</li> </ul> <p>While these recommendations can be helpful for many women, if symptoms persist despite these changes, your health care provider can suggest treatment options for vaginal dryness. This is a manageable condition for most women, and treatment can be life-changing for those with severe symptoms.</p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2021/arms-resting-over-sofa-back.jpg?h=370&iar=0&w=660&sc_lang=en&hash=FA88F1D43DDD89BE921BC4B3064E6312" alt="Sitting with arms crossed over the back of sofa looking out" width="660" height="370" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller5/24/2016<p>It’s that time of the month and you’re feeling some painful bloating and cramping. Sometimes, the pain makes it difficult to perform normal household, job or school-related activities for a few days during each menstrual cycle. Although some pain during your period is normal, excessive pain is not.</p>When periods are painful<img alt="Is your period too painful" src="/-/media/national-files/images/hometown-health/2016/2016-womens-health-month/period-crampsa.jpg?h=297&w=400&sc_lang=en&hash=45D544724F0F97580752C9C6ECFC1D9A" style="height: 297px; width: 400px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>It's that time of the month and you're feeling some painful bloating and cramping. Sometimes, the pain makes it difficult to perform normal household, job or school-related activities for a few days during each menstrual cycle. Although some pain during your period is normal, excessive pain is not.</p> <p>It's normal for otherwise healthy young women to experience menstrual pain at the beginning of a menstrual cycle. Increased activity of the hormone prostaglandin, which is produced by the uterus, is thought to play a role in this condition. This pain is usually not related to a specific problem with the uterus or other pelvic organs. </p> <h2>Try these self-care tips if you're experiencing painful periods:</h2> <ul> <li>Try anti-inflammatory medicine, such as ibuprofen 600–800 milligrams, two to three times per day at the start of the pain. Ibuprofen works better than acetaminophen, such as Tylenol.</li> <li>Apply a heating pad to your lower belly area.</li> <li>Massage your lower belly area in light, circular motions.</li> <li>Drink warm beverages and eat light, but frequent, meals.</li> <li>Follow a diet rich in whole grains, fruits, and vegetables, but low in salt, sugar, alcohol and caffeine.</li> <li>Lie down with your legs elevated.</li> <li>Practice meditation, yoga or other relaxation techniques.</li> <li>Take warm showers or baths.</li> <li>Walk or exercise regularly.</li> </ul> <h2>When to contact your healthcare professional:</h2> <p>If the pain is unbearable and self-care treatments don't provide relief, it's time to talk to your primary care professional. You may be prescribed additional medications or further testing.</p> <p> </p> <h3>You also should contact your provider if:</h3> <ul> <li>Treatments don't relieve your pain after three months.</li> <li>You pass blood clots or have other symptoms with the pain.</li> <li>Your pain occurs at times other than menstruation, begins more than five days before your period or continues after your period is over.  </li> </ul> <p><a href="/providers/tiffany-casper-do"><em>Tiffany Casper, D.O.</em></a><em>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/tomah">Tomah</a>, Wisconsin.</em></p><ul> <li>Pediatrics</li> <li>Skin conditions</li> <li>Women's health</li> </ul>D.O.<p><strong>Education</strong></p> <ul> <li>Doctor of Osteopathic Medicine, A.T. Still University – Kirksville College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mercy Health System</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Medicine </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Osteopathic Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Casper<img src="/-/media/shared-files/images/medical-professionals/full/tomah/tiffany-casper-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=1A30A61D9D6C113EA2C621F6A4AD3702" alt="Tiffany Casper DO" width="280" height="280" DisableNVelocity="true" />Tiffany<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15595587Tiffany Casper, D.O.1<img src="/-/media/national-files/images/hometown-health/2016/2016-womens-health-month/period-crampsa.jpg?h=375&iar=0&w=504&sc_lang=en&hash=902D1C7F6ED791E2B3988F5B780B0F5F" alt="period crampsA" width="504" height="375" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller10/13/2020When you hear "3D" you may think of glasses at a movie theater or printing. Digital breast tomosynthesis, also known as 3D mammograms, are becoming a best practice for detecting breast cancer. Discover the benefits.3D technology provides enhanced breast cancer detection<p>As you transition from bikinis to briefs, your risk for cancers can increase. Women of all ages should perform <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/tests-procedures/breast-exam/basics/what-you-can-expect/prc-20020418" target="_blank" title="Opens in a new window.">self-breast examinations</a> to observe any changes that may signal something serious, such as breast cancer. Once you turn 40, it is time to schedule your yearly <a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">mammogram</a>.</p> <p>Digital breast tomosynthesis, also known as 3D mammography, is becoming a best practice in women’s health for breast cancer-detecting technology. It is the next evolution of digital mammography producing 3D images that allow breast tissue to be viewed in individual segments. This allows doctors to evaluate glandular tissue in greater detail, which decreases your chance of getting a call to come back for another screening to confirm findings.</p> <p>You may benefit most from tomosynthesis if you have a history of breast cancer in your family, are premenopausal or were told by your provider that you have dense tissue.</p> <p>Check with your insurance carrier before scheduling a 3D mammography exam to confirm coverage.</p> <p>Mayo Clinic Health System offers tomosynthesis at many locations. Contact your <a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">local Mayo Clinic Health System location</a> to find out if it is available near you.</p> <p>I can’t stress enough that you should not skip your annual mammogram appointment beginning at age 40. The sooner cancer is detected, the better your outcome.</p> <h4>View a video demonstrating how digital breast tomosynthesis, also known as 3D mammography, allows breast tissue to be viewed in individual slices:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/pdDMXaOvJkg" title="Digital breast tomosynthesis" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><em><a href="/providers/megan-meyers-md" target="_self" title="Opens in same window.">Megan Meyers, M.D.</a>, is a <a href="/services-and-treatments/radiology-and-imaging" target="_self" title="Opens in same window.">radiologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p> <ul> <li>Musculoskeletal, breast and diagnostic imaging</li> </ul>M.D.<p>In my spare time, I enjoy golf, downhill and cross-country skiing and spending time with family.</p><p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Diagnostic Radiology, University of Minnesota</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Musculoskeletal Radiology, Mayo Clinic</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Board-eligible, American Board of Radiology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Radiology</li> <li>Radiological Society of North America</li> </ul>Meyers<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/megan-meyers-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=45694589DE6324F967703C6F97118CFD" alt="Megan Meyers, M.D." width="200" height="200" DisableNVelocity="true" />Megan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15856721Megan Meyers, M.D.1<img src="/-/media/national-files/images/hometown-health/2020/3d-tomography.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EC70B6930A773C63745E9F9BAA37689E" alt="3D tomography" width="660" height="370" DisableNVelocity="true" />Breast CancerBreast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the U.S. It can occur in men and women, but it's far more common in women.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller6/6/2022Summertime events, like graduations, family reunions and vacations, come with their own set of stressors. Learn what can you do to stress less and have more fun this summer.Manage your stress so it doesn’t manage you this summer<p> Many kids and their families look forward with excitement to summer and picture long summer days of ease and contentment. The reality is that while summer should usher in a time of minimal stress, it often brings different kinds of stress.</p> <h2>While stress can't be eliminated, it can be better controlled with these tips:</h2> <h3>Practice good sleep hygiene.</h3> <p>Summertime hits, and sleep schedules often are altered when kids are going to bed at different times each night. This results in some kids sleeping in six to seven hours past their normal school year wake time. Studies have shown that a lack of sleep and erratic sleep schedules can influence stress.</p> <p>The most important sleep hygiene measure is to maintain a regular wake and sleep pattern seven days per week. While most people don't like the idea of waking to an alarm during the summer, it will help with the summer sleep cycle.</p> <p>Another measure to improve sleep involves screen time. The use of screen time before bed, which includes television, computer, smartphones and tablets, has been shown to decrease melatonin, the hormone produced by the body to help regulate sleep. If melatonin production is suppressed, sleep is negatively affected. Increased screen time has been the culprit of many lost hours of sleep for children and adults.</p> <p>Screens act as a stimulant before bed, alerting the brain rather than relaxing the brain. Most of us wouldn't allow our child to have a cup of coffee before bed, yet allow multiple screens in the bedroom. For good sleep, it is recommended that families consider the practice of putting the electronics to bed 30 to 60 minutes before bedtime for kids to relax and wind down.</p> <h3>Cultivate a sense of humor.</h3> <p>A good laugh doesn't just lighten a mood, it also lowers cortisol, the body's stress hormone. Letting out a giggle boosts those feel-good brain chemicals called endorphins. A deep chuckle relaxes your muscles and lowers stress hormones. In other words, a big unrestrained burst of laughter could be thought of as a massage for your inside. Families can find ways to laugh together by watching comedies, reading comics and helping each other to find the funny in life. One of the most essential keys, in my opinion, is to surround yourself with people who also seek out and embrace the humor in life.</p> <h3>Strengthen family time through play.</h3> <p> Strong family connections help children to manage stress better. The best way to improve that connection is through play. Physical activity plays a big part in helping kids manage stress. If you can incorporate physical activity, play, and family together, you are providing what I call a super-charged stress buster.</p> <p>Play as a form of physical activity has a key role in reducing and preventing the effects of stress. With summer vacation here, there are so many opportunities to play as a family.</p> <h4>Here are a few easy activities to incorporate into your schedule:</h4> <ul> <li>Play some music and have a dance fest.</li> <li>Take the bikes on trails in your area or around your local neighborhood.</li> <li>Geocache around your town. Geocaching is an outdoor recreational activity in which participants use a GPS to locate hidden treasures. Apps can be downloaded on any smartphone. There are hundreds of caches places on trails and around communities waiting to be found by families who like to treasure hunt.</li> <li>Try out a kayak or canoe. Many communities located near water have rent kayaks, canoes, paddleboards and fishing equipment. These all are activities that even young kids can try out.</li> <li>Walk your dog and explore new areas.</li> <li>Have a campfire, and play party games as a family.</li> <li>Free activities, such as tennis, volleyball and disc golf are great, because most communities have courts. Directions for these activities can be found online.</li> </ul> <p>Good sleep hygiene, cultivating humor and playing as a family may not erase stress, but all three methods are essential for managing and reducing stress. When parents use these simple methods to manage stress, they are modeling healthy ways for their children to manage stress not only in the present, but for a lifetime.</p> <p><a href="/providers/janice-schreier-lcsw" target="_self" title="Opens in same window."> <em>Janice Schreier</em></a><em>, is a psychotherapist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Anxiety disorders - including generalized anxiety disorder, separation anxiety disorder, social anxiety disorder, obsessive compulsive disorder, post-traumatic stress disorder and avoidant-restrictive food intake disorder.</li> <li>Child and adolescent depression and trauma work</li> <li>Family-based groups on anxiety, depression and ADHD</li> <li>Treatment for children ages six years old through young adulthood</li> </ul>L.C.S.W.<p>I provide evidence-based care to children, adolescents and families with a focus on making therapy both effective and time-limited. I strongly value family involvement and work collaboratively with caregivers throughout the process. My approach emphasizes teaching practical, evidence-based skills to both children and parents, empowering them to apply these strategies independently and sustain progress beyond the course of therapy.</p> <p>I facilitate the following groups for families: Parenting the child with ADHD group program, Facing fears together anxiety program, and Empowering the adolescent with anxiety and depression family program.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Social Work, University of Wisconsin-La Crosse</li> <li>Master's degree, Social Work, University of Wisconsin-Milwaukee</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Autism Spectrum Disorders</li> <li>Licensed Clinical Social Worker, Substance Abuse Specialty</li> </ul>Schreier<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/janice-schreier-msw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=42215A8A31EDEE2903AC5F89E6D23B11" alt="Janice Schreier, L.C.S.W." width="280" height="280" DisableNVelocity="true" />Janice<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15449963Janice Schreier, L.C.S.W.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/kicking-soccer-ball.jpg?h=370&iar=0&w=660&sc_lang=en&hash=671E7AD1A264D143BDDD43E13DDB32DD" alt="Kicking soccer ball" width="660" height="370" DisableNVelocity="true" />Stress ManagementGuidance to help you reduce and manage daily stress.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Dawn Haller5/4/2016<p>Although risks of exposure to the Zika virus still are largely unknown, find out what you can do to protect yourself and your unborn baby.</p>Pregnant women and Zika virus: What we know, what we don’t know<img alt="Pregnant women and Zika virus: What we know, what we don’t know" src="/-/media/national-files/images/hometown-health/2016/2016-womens-health-month/pregnancy-and-zika-virus.jpg?h=309&w=309&sc_lang=en&hash=38E313FBEA8954B7F06A9664FDDAB421" style="height: 309px; width: 309px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Although the Zika virus was first discovered in 1947, it has been in the last two years that physicians and researchers have identified a link between the Zika virus and birth defects. Zika is transmitted primarily by mosquitoes. When mosquitoes bite an infected person, they transfer the virus to an unaffected person through an additional bite. At this time, the Aedes species of mosquito passes the virus, although new reports may demonstrate that all types of mosquitoes can pass the virus. The Zika virus also can be passed from mother to fetus, through sexual contact and through blood transfusions. To date, no reports are present that show Zika is spread through breast milk.</p> <p>Usually, symptoms of Zika are mild, and many patients do not know they have the virus. The most common symptoms are fever, rash, joint pain and red eyes. These symptoms appear to be the same in pregnant women.</p> <p>Currently, there has been no local transmission of Zika virus in the U.S.</p> <h2>Risks to pregnant women</h2> <p>What is the risk in pregnancy? The risk largely still is unknown. Brazil is one of the largest affected countries from the Zika virus, and has documented cases of microcephaly and mental retardation. Microcephaly is an abnormally small head, due to a decrease or stopping in brain growth. Microcephaly also can occur due to malnutrition, other infections, certain drugs and toxins. The severity of microcephaly can vary. Usually, a diagnosis can be made from an ultrasound; however, the severity is determined after delivery. There is no known cure or treatment for microcephaly or mental retardation.</p> <p>As of late January, Zika has been identified in at least three Minnesotans and at least one who is pregnant. All people had traveled or lived outside of the United States in areas of high transmission. As of late February, there have been no reports of Zika in Wisconsin.</p> <h2>Zika virus prevention</h2> <h3>Pregnant women should protect themselves with these actions:</h3> <ul> <li>Avoid traveling to infected countries, including Mexico, Brazil and most Caribbean countries.</li> <li>Avoid sex, or use condoms to if you have concerns that your partner may have Zika or is at high risk for Zika.</li> <li>Wear long-sleeved shirts and long pants.</li> <li>Use <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.epa.gov/insect-repellents/find-repellent-right-you" target="_blank" title="Opens in a new window.">Environmental Protection Agency (EPA)-registered insect repellents</a>, which according to the Centers for Disease Control (CDC), are safe and effective in pregnancy.</li> <li>Be sure your repellents include one of these ingredients: DEET, picaridin, IR3535, oil of lemon eucalyptus, or para-menthane-diol.</li> <li>Visit your health care provider immediately if you develop symptoms and have traveled to infected area or have concerns about a mosquito bite.</li> </ul> <p>At this time, there are many unknowns about the virus. Researchers are unsure if there is a safe time to travel to an infected area during pregnancy or if you are bitten by an infected mosquito, how likely you are to contract the Zika virus. Also, if a pregnant woman has Zika, it is unknown what the likelihood is of transmitting the virus with birth defects to her fetus. At this time, no cure or vaccine exists — there only are prevention methods to reduce transfer of the virus.</p> <p>As more research continues to be discovered, the <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.cdc.gov/zika/index.html" target="_blank" title="Opens in a new window.">Centers for Disease Control (CDC)</a> and your health care provider are two resources for more information.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-womens-health-month/pregnancy-and-zika-virus.jpg?h=309&iar=0&w=309&sc_lang=en&hash=5CFB5EA13DEE648F488D62D238E2C484" alt="Pregnant women and Zika virus: What we know, what we don’t know" width="309" height="309" DisableNVelocity="true" />Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller6/4/2015<p>In times of stress, anxiety or frustration, you've probably been told to relax, take a deep breath and calm down. Have you tried it? Learn how children can benefit from this simple relaxation technique.</p>Blow the pain away: Breathing tips to help children relax<p>In times of stress, anxiety or frustration, you've probably been told to "relax, take a deep breath and calm down." Have you tried it? Many <a rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/meditation/basics/definition/prc-20013692" target="_blank" title="Opens in a new window.">meditation</a> practices use breathing techniques to promote a state of calm. You don't need years of meditative practice to benefit from this technique, nor do your children. In fact, kids are generally good at embracing this simple relaxation technique.</p> <h2>Deep breathing technique</h2> <p><a rel="noopener noreferrer" href="http://www.mayoclinic.org/tests-procedures/stress-management/basics/definition/prc-20021046" target="_blank" title="Opens in a new window.">Deep breathing</a> increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness, according to the American Institute of Stress. Controlled breathing, also known as belly breathing or abdominal breathing, describes a deep, slow intake of air that expands the diaphragm downward and draws air deep into the lungs, pushing the belly out as the lungs fill with air. It's followed by a long controlled breath out as the strong diaphragm muscle relaxes and air flows out. This type of breathing technique can take you from an excited state of mind with the "fight or flight" instinct on high alert to a state where heart rate slows, blood pressure goes down and pain decreases.</p> <h2>Help for children and teenagers</h2> <p>Young children — and teenagers — can learn and practice deep breathing to <a href="/hometown-health/speaking-of-health/tips-to-help-children-relax" target="_self" title="Opens in same window.">strengthen their mind/body connection</a> and manage emotions that may seem overwhelming at times. Kids, especially, can use this technique when they're worried, sad or in pain. Adding imagery and phrasing often can help enhance the effectiveness of deep breathing: "Breathe in the good, breathe out the bad," or "Blow the pain away." Some kids may respond better to images that invoke familiar sights, sounds or smells of a favorite place rather than movement. For instance, bubbles and pinwheels can be used as a distraction and fun way to promote deep breathing when pediatric patients need their blood drawn or when receiving a shot.</p> <h3>How to get started:</h3> <ul> <li>Find a comfortable position. If possible, lie down on a flat surface.</li> <li>Place a hand on your belly or an object, such as a stuffed animal or even a book. Your hand or the object should rise as you take a big breath, and your hand should fall as you let the air out slowly over a period of several seconds.</li> <li>Breathe in through your nose and out through your mouth. Let your shoulders and neck relax with the movement in your abdomen. Repeat 15 to 20 times.</li> <li>Consider adding a short phrase in your mind with the breathing, such as "I am" on the inhalation, "relaxed" on the exhalation. You could also slowly count to four on each breath.</li> </ul> <p>Deep breathing also can be part of a bedtime routine that promotes calmness and relaxation. This type of daily practice makes it easier to use the deep breathing technique when other situations arise. It can help relieve the pain of frequent headaches or stomachaches. Deep breathing can help ease transitions to new places or events. It can even be part of a time out for your child or you as your child learns to manage strong emotions.</p> <p>Consider teaching your teenager to take a few deep breaths before answering a difficult question at school or before an athletic performance. Elite basketball players do this all the time at the free throw line.</p> <p>There are multiple ways to learn the technique: written instructions, audio or video recordings, or smartphone apps. Choose and practice the one that works the best for you and your child, and enjoy a calmer body, mind and spirit.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2015/little-girl-meditating_small.jpg?h=200&iar=0&w=200&sc_lang=en&hash=7AA3B51905B13DC20495D393812A2FE5" alt="Little Girl Meditating_Small" width="200" height="200" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Stress ManagementGuidance to help you reduce and manage daily stress.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller5/12/2016Eating disorders are complex, affecting the mind, body and spirit. Like a cancer, it does not discriminate by age, size, gender, religious beliefs, race or socioeconomic status.Reflections from an eating disorders therapist<img alt="HTH_Eating Disorder 350x350_513 (2)" src="/-/media/national-files/images/hometown-health/2016/2016-womens-health-month/hth_eating-disorder-350x350_513-(2).jpg?h=400&w=400&sc_lang=en&hash=1927FF0A1B0C7E7FC95502266939E66E" style="height: 400px; width: 400px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>I can recall the moment, 25 years ago, when I truly learned about eating disorders. I was interning at a college counseling center at the university while pursuing a Master of Science degree in community counseling. I looked forward to working with this population as they embarked on their various paths of self-discovery. Early into the experience, I facilitated an eating disorders support group on campus. I learned little, if anything, about eating disorders in my undergraduate years. What I discovered over the next year opened my heart and mind to the challenges, successes and overall journey those with eating disorders endure.</p> <p>It sparked my lifelong passion to work with those afflicted by this disease and to raise awareness about eating disorders, body image complexes and the impact of mainstream media. Though knowledge and treatment have increased over the years, they are still misunderstood diseases. Eating disorders are complex, affecting the mind, body and spirit. Like a cancer, it doesn't discriminate by age, size, gender, religious beliefs, race or socioeconomic status. Eating disorders are not a choice. Though they can be life-threatening, with the right treatment, people do and can fully recover.</p> <h2>Complexity and confusion</h2> <p>Food choices can be confusing in today's culture. Changes in how, what, where and when people eat may create disordered eating patterns. Some people may experience a disordered eating pattern without having an eating disorder. However, eating disorders are serious conditions related to persistent eating behaviors that negatively impact health, emotions and the ability to function in important areas of life. Research studies show those who have eating disorders, such as <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/anorexia/home/ovc-20179508" target="_blank" title="Opens in a new window">anorexia nervosa</a>, <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/bulimia/home/ovc-20179821" target="_blank" title="Opens in a new window">bulimia nervosa</a>, eating disorder unspecified and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/binge-eating-disorder/home/ovc-20182926" target="_blank" title="Opens in a new window">binge-eating disorder</a>, have a biological imbalance in their brain chemistry. This creates a preoccupation with weight and food, which interferes with a person's ability to experience joy, healthy relationships, freedom, self-love and peace.</p> <p>The clients I have had the honor of working with throughout the years stress the importance of educating others to see the person rather than their weight or what they eat. They want to be seen for more than their disease. The journey to recovery is one of many detours, twists and turns. But there is a light at the end for those with the courage, strength and support to get the help they need.</p> <h2>Recovery goals</h2> <p>The ultimate goals of recovery are to find a balance with all relationships and learn healthy ways to express emotions without using weight and food to cope with life's challenges.</p> <h3>Some goals may include:</h3> <ul> <li>Finding peace within and acceptance of one's body no matter what size.</li> <li>Reclaiming a relationship with food so it is enjoyable and nurturing.</li> <li>Finding body movement or exercise that is enjoyable.</li> <li>Developing healthy relationships with people who are supportive and kind.</li> <li>Renewing the spirt and be grateful to the body it resides in.</li> </ul> <p>Each person, no matter where they are on the path in life can start by taking a moment to appreciate one thing the body does. Your whole self will feel grateful.</p> <p><a href="/providers/sarah-stinson-lpc" target="_self" title="Opens in same window."><em>Sarah Stinson</em></a><em> is a counselor in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</em></p><ul> <li>Eating disorders treatment and prevention</li> <li>Healing Touch</li> <li>Mindfulness</li> <li>Stress Management and Resiliency Training (SMART)</li> </ul>M.S., L.P.C., L.P.C.C.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Psychology, Winona State University</li> <li>Master's degree, Community Counseling, St. Cloud State University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Certified Healing Touch Instructor (CHTP/I)</li> <li>Certified Healing Touch Practitioner (CHTP/I)</li> <li>Certified Massage Therapist</li> <li>Licensed Professional Counselor, Minnesota and Wisconsin</li> </ul> <p><strong>Fellowship</strong></p> <li>Fellow, Academy of Integrative Health and Medicine (AIHM)</li>Stinson<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/sarah-stinson.jpg?h=280&iar=0&w=280&sc_lang=en&hash=59889EC2825310D74211E2DC2531FB57" alt="Sarah Stinson" width="280" height="280" DisableNVelocity="true" />Sarah <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15830667Sarah Stinson, M.S., L.P.C., L.P.C.C.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2016/2016-womens-health-month/hth_eating-disorder-350x350_513-(2).jpg?h=467&iar=0&w=467&sc_lang=en&hash=DF841B3BF11208E6B68C9144B83B35E7" alt="HTH_Eating Disorder 350x350_513 (2)" width="467" height="467" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller5/25/2022Spring and summer are exciting seasons. With increased exposure to the sun, risk of skin damage increases, including development of skin cancer. The good news? Most skin cancers are preventable.5 simple steps to help prevent skin cancer<p>In parts of the country where winter seems to drag on forever, spring and summer are exciting seasons. The air becomes warmer, the sun gets brighter and outdoor activities are frequent. Naturally, your skin's exposure to the sun increases during this time of year, which results in a greater risk of skin damage, including development of skin cancer. The good news? Most skin cancers are preventable.</p> <h2>What is skin cancer?</h2> <p>Specifically, skin cancer is the abnormal growth of skin cells, and usually the result of overexposure to the sun and harmful ultraviolet (UV) rays. Although skin that's most exposed accounts for the majority of cases, well-covered areas of the body, like your palms or genital area, also can be affected. All pigmentations — dark and light — are subject to skin cancer.</p> <p>According to the American Cancer Society, skin cancer is the most common cancer in America, with 5.4 million basal and squamous cell skin cancers and more than 76,000 melanoma cases diagnosed each year. Melanoma, the deadliest form of skin cancer, kills more than 10,000 Americans each year — nearly 75% of all skin cancer deaths in the U.S.</p> <h2>What common forms does skin cancer take?</h2> <h4>Skin cancer can take many forms, but the three most common are:</h4> <ul> <li><strong><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/basal-cell-carcinoma/basics/definition/con-20028996" target="_blank" title="Opens in a new window.">Basal cell carcinoma</a></strong><br /> Beginning in the basal cells in the outer layer of skin, basal cell carcinomas may appear as a pearly or waxy bump, as well as a flat, flesh-colored or brown scar-like lesion.</li> <li><strong><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/squamous-cell-carcinoma/basics/definition/con-20037813" title="Opens in a new window." target="_blank">Squamous cell carcinoma</a></strong><br /> Also in the outer layer of skin, this type of skin cancer forms in squamous cells. Signs often are a firm, red nodule or a flat lesion with a scaly, crusty surface.</li> <li><strong><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/melanoma/basics/definition/con-20026009" target="_blank" title="Opens in a new window.">Melanoma</a></strong><br /> Melanoma makes up a small fraction of skin cancers, but it's also the most deadly. Symptoms of melanoma include: <ul> <li>A large brown spot with darker speckles</li> <li>A mole that changes in color, size or feel, or that bleeds</li> <li>A small lesion with an abnormal border, and sections that appear red, white, blue or bluish-black</li> <li>Dark lesions on your palms, soles, fingertips or toes, or on mucous membranes lining your nose, mouth, vagina or anus</li> </ul> </li> </ul> <h2>What can I do to prevent skin cancer?</h2> <h4>Leading medical experts, including Mayo Clinic, recommend these five steps for preventing skin cancer:</h4> <ol> <li>Avoid the sun between 10 a.m. and 4 p.m., which are the peak hours of sun strength in North America, even in the winter and on cloudy days.</li> <li>Wear sunscreen — at least sun protection factor (SPF) 30 — throughout the entire year. Reapply sunscreen every two hours or more frequently if you're swimming or sweating.</li> <li>Wear sun-protective clothing with ultraviolet protection factor (UPF) of 50+, which blocks 98% of the sun's rays. Hats with wide brims and sun-protective clothing that covers your arms and legs are helpful to protect your skin from harmful UV damage. Sunscreen doesn't block all UV rays, which cause skin cancer.</li> <li>Avoid tanning beds. Tanning beds operate with UV lights, damaging your skin and potentially leading to cancer.</li> <li>Self-check your skin. If you notice differences, talk with your health care team.</li> </ol> <h2>Who's most at risk for skin cancer?</h2> <h4>Anyone can get skin cancer, but those at a higher risk include:</h4> <ul> <li>Experiencing heavy exposure to UV rays</li> <li>Having lighter skin</li> <li>Having a family history of skin cancer</li> <li>Having prevalent moles</li> <li>Experiencing numerous severe sunburns in the past</li> <li>Having a weakened immune system</li> <li>Living in sunny or high-altitude climates</li> </ul> <p>Any change in your natural skin color, such as a tan, burn or freckle, is dangerous for your skin and increases your risk of skin cancer. Contact your health care team if you have concerns about skin abnormalities. Skin cancer is treatable when caught in its early stages.</p> <p>Have fun as the warm days roll in, but always keep skin cancer prevention in mind.</p> <p><em><a href="/providers/elizabeth-demaree-do" target="_self" title="Opens in same window.">Elizabeth Demaree, D.O.</a>, specializes in <a href="/services-and-treatments/dermatology" target="_self" title="Opens in same window.">dermatology</a> and <a href="/services-and-treatments/cosmetic-services" target="_self" title="Opens in same window.">cosmetic services</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Acne</li> <li>Cosmetics — neurotoxin and fillers</li> <li>Eczema</li> <li>Hidradenitis suppurativa</li> <li>Moles</li> <li>Psoriasis</li> <li>Skin cancer</li> <li>Warts</li> </ul>D.O.<p>I believe in a friendly, down-to-earth approach to patient care, and take great joy in educating my patients and answering all questions.</p> <p>I am a South Dakota native who completed my medical training in Missouri before moving to the lovely state of Wisconsin. I spend my free time cooking, reading and playing with my two young children.</p><p><strong>Education</strong></p> <ul> <li>A.T.S.U. Kirksville College of Osteopathic Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Traditional Rotating Internship, Capital Region Medical Center</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Dermatology, Northeast Regional Medical Center</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Dermatology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Dermatology</li> <li>American Osteopathic College of Dermatology </li> </ul> <p> <strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Dermatology, Mayo Clinic College of Medicine and Science</li> </ul>Demaree<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/elizabeth-demaree-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7433C8F47B411169AECB297766035EE5" alt="Elizabeth Demaree, D.O." width="280" height="280" DisableNVelocity="true" />Elizabeth<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30082632Elizabeth Demaree, D.O.1{276FDCB2-F341-4C45-B04B-F71FB963B8CB}|{20D94572-B26A-4FB7-8C9D-7555CE785162}<img src="/-/media/national-files/images/hometown-health/2022/reflective-sunglasses-brimmed-hat.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0057DBDBC46FBD0B3A54CAA990690196" alt="Reflective sunglasses brimmed hat" width="660" height="370" DisableNVelocity="true" />Skin CancerSkin cancer — the abnormal growth of skin cells — most often develops on skin exposed to the sun. But this common form of cancer can also occur on areas of your skin not ordinarily exposed to sunlight.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller5/13/2022Miscarriages are common. When it happens, it can't be blamed upon anyone, especially yourself. Learn what you can do and how to cope.Miscarriage: It’s not your fault<p>As an OB-GYN, I see couples who have difficulty staying pregnant. It is certainly disappointing and saddening when they realize they have lost their baby.</p> <p>When a miscarriage happens, it cannot be blamed on anyone, especially yourself. Unfortunately, miscarriages are common.</p> <p>It's estimated that 10% of clinically recognized pregnancies end in a miscarriage. The most common cause of miscarriage is chromosomal abnormalities in the embryo. This means it's neither mom nor dad's fault.</p> <p>Women often want to know if having one miscarriage means they'll likely have another. There is no way to say for sure. Most women who have a miscarriage go on to have healthy pregnancies. Still, women who have had a miscarriage could have other miscarriages. After two consecutive clinical miscarriages, it's recommended to be medically evaluated by your health care team.</p> <p>There's no way to ensure you will not have a miscarriage. But you can reduce your chances of having a miscarriage by having preconception and prenatal visits. Most miscarriages happen during the first trimester of pregnancy.</p> <p>It's important to avoid alcohol, drugs and tobacco while <a href="/hometown-health/speaking-of-health/thinking-about-getting-pregnant-5-things-to-think-about-first" target="_self" title="Opens in same window.">trying to get pregnant</a>. It's also recommended to take prenatal vitamins, or at least folic acid, three months before conception.</p> <h2>Signs of a miscarriage</h2> <p>You will be able to tell you're going through a miscarriage if you start experiencing heavier vaginal bleeding accompanied by the passage of fetal tissue. This looks similar to a white mass covered with blood. It's also common to feel severe cramping afterward.</p> <p>Not every episode of pain or bleeding during pregnancy is a miscarriage. Heavy, prolonged bleeding can be associated with a normal pregnancy. If you experience these symptoms, it's important to contact your health care team. If bleeding is heavy enough to soak one pad per hour, or you start feeling dizzy and lightheaded, go to the emergency department.</p> <h2>You don't need to go through miscarriage alone</h2> <p>Miscarriages are <a href="/hometown-health/speaking-of-health/seeking-support-when-grieving" target="_self" title="Opens in same window.">difficult to go through</a>, but it's important to not give up. Many women who have miscarriages are able to have a baby in the future. After two consecutive clinical miscarriages, it's recommended to have a medical evaluation. Having a miscarriage can be tough to deal with. If you're having a hard time coping, talk to your health care provider. They will be able to help you find a counselor to speak with.</p> <p><a href="/providers/gabriela-cardenas-palecek-md" target="_self" title="Opens in same window."><em>Gabriela Cardenas Palecek, M.D.</em></a><em>, sees patients in <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">Obstetrics & Gynecology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire, Wisconsin</a>.</em></p><p>Infertility<br /> Women's health</p>M.D.<p>Spanish-speaking</p><p><strong>Medical School</strong> <br />Facultad de Medicine, Universidad, Mexico City, Mexico</p> <p><strong>Residency</strong> <br />OB/GYN, Universidad Nacional Autonoma de Mexico, Mexico City</p> <p><strong>Fellowship</strong> <br />Reproductive Endocrinology & Infertility, Universidad Nacional Autonoma de Mexico, Mexico City</p> <p><strong>Internship & Residency</strong> <br />OB/GYN, Mercy Hospital, Chicago, IL</p>Cardenas Palecek<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/gabriela-cardenas-palecek-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=221E2E24A7B9DEE0B3229A684E1EF148" alt="Gabriela Cardenas Palecek, M.D." width="200" height="200" DisableNVelocity="true" />{653B65E0-3D6C-43E6-8EAA-3B88F479F022}Gabriela<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15995674Gabriela Palecek, M.D.1{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}<img src="/-/media/national-files/images/hometown-health/2022/stuffed-animal-tucked-in-covers.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D6EE1923C61AA856F1155E428BF156E9" alt="Blog_miscarriage_couple" width="660" height="370" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller3/1/2024During and after pregnancy, some people use aromatherapy with essential oils to relieve discomfort and promote relaxation. Find out which oils are helpful, and what to consider if you want to try them.Aromatherapy use and safety: What to know about essential oils during pregnancy<p>People often have questions about using essential oils before, during and after pregnancy. These natural oils are distilled from plants or other sources and retain their characteristic fragrance. Aromatherapy is the therapeutic use of essential oils, but research on its effectiveness is limited. Some studies have shown that aromatherapy may relieve <a href="/hometown-health/speaking-of-health/addressing-your-mental-health-by-identifying-the-signs-of-anxiety-and-depression" target="_self" title="Opens in same window.">anxiety and depression</a>. </p> <p>The Food and Drug Administration (FDA) doesn't regulate essential oils used for aromatherapy, but they have been shown to be safe when used as directed. Essential oils are becoming more common to use during pregnancy, labor and the <a href="/hometown-health/speaking-of-health/too-embarrassed-to-ask-i-just-had-a-baby-whats-wrong-with-my-moods" target="_self" title="Opens in same window.">postpartum period</a> to treat anxiety, aches and lack of focus.</p> <h2>With various oils to choose from, these types may help pregnant people:</h2> <h3>Peppermint oil</h3> <p>Peppermint oil can be helpful for headaches, nausea, <a href="/hometown-health/speaking-of-health/chronic-sinusitis-more-than-a-stuffy-nose" target="_self" title="Opens in same window.">nasal congestion</a> and muscle aches during pregnancy. Peppermint oil inhalation has even been found to be beneficial for postpartum people who have difficulty emptying their bladder.</p> <h3>Lavender and rose oils</h3> <p>Studies have found that lavender and rose essential oils can decrease anxiety in labor. A person's perception of pain also can decrease when they're relaxed. The sense of smell is strongly <a href="/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy" target="_self" title="Opens in same window.">linked with memory</a>. If you've experienced relaxation with the scent of lavender or rose in the past, inhaling it during labor likely will help you recall those relaxing experiences.</p> <p>Some studies show that lavender oil aromatherapy may improve sleep for people who are in the hospital. The oil can be mixed with water and sprayed on a pillow to promote restful sleep. This technique might be beneficial for postpartum people as well.</p> <h2>Want to try essential oil?</h2> <h3>If you're pregnant and would like to try essential oils, here are some points to consider:</h3> <ul> <li><strong>More is not necessarily better.</strong><br /> I recommend that pregnant people start with one drop of their chosen essential oil and increase it to three to five drops based on their tolerance. Pregnancy can increase sensitivity to smell, and some people find aromatherapy overwhelming. It may even trigger symptoms such as nausea. Try placing the oil on a tissue or cotton ball for inhalation, which can easily be removed if you don't tolerate the fragrance.</li> <li><strong>Avoid placing essential oils on your skin.</strong><br /> Essential oils often require a carrier oil, such as coconut or almond oil, to dilute them. Essential oils applied directly to the skin can cause side effects, such as allergic reactions, irritation or sun sensitivity. A qualified aromatherapist can give more details for preparing specific oils.</li> <li><strong>Don't ingest essential oils during pregnancy or while breastfeeding.</strong><br /> There isn't enough research to support that this is safe for your baby.</li> </ul> <p>Since the research on essential oils for aromatherapy is limited, <a href="/hometown-health/speaking-of-health/is-virtual-prenatal-care-right-for-you" target="_self" title="Opens in same window.">talk with your healthcare team</a> if you're considering aromatherapy while pregnant or <a href="/hometown-health/speaking-of-health/breastfeeding-101-tips-for-new-moms" target="_self" title="Opens in same window.">breastfeeding</a>.</p> <p><a href="/providers/emily-sisco-cnm"><em>Emily Sisco</em></a><em> is a certified <a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">nurse-midwife</a> in <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Women's health</li> </ul>CNM, A.P.N.P.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, The College of St. Scholastica</li> <li>Master's degree, Nursing, Nurse-midwifery, Frontier Nursing University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Midwifery Certification Board</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Sisco<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/emily-sisco-cnm-apnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A4F2BDD68011B1A02C60E704EBCA1AFA" alt="Emily Sisco, CNM, A.P.N.P." width="280" height="280" DisableNVelocity="true" />{AEF7E618-7BAA-41EA-B194-D06AEEC89C79}Emily<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15640680Emily Sisco, CNM, A.P.N.P.1{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2024/essential-oil-atomizer-and-mug.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6EB3F80CD05F4B18415539892530D55F" alt="Essential oil atomizer and mug" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller11/12/2021<p>Making healthy lifestyle choices before you conceive can decrease complication risk and increase chances of having a healthy baby. Find out what you can do to benefit you and your baby in the future.</p>Thinking about getting pregnant? 6 things to think about first<p>Making healthy lifestyle choices before you conceive can decrease your risk of complications during pregnancy and increase the chances of having a healthy baby. Making changes now will benefit you and your baby in the future.</p> <h3>Here are 6 things to consider before getting pregnant:</h3> <h4>1. Healthy diet</h4> <p>A well-balanced diet that consists of all food groups is important to supply the nutrients necessary for your body to grow and provide energy for you and your developing baby. Your daily diet should include fruits, vegetables, whole grains, proteins, and dairy in appropriate amounts. Limit foods that are high in sugar and fat.</p> <h4>2. Healthy weight</h4> <p>Achieving and maintaining a healthy weight prior to pregnancy is an important goal. Carrying excess weight in pregnancy can put you at risk for pregnancy and childbirth complications, including blood pressure problems, preterm birth and gestational diabetes, as well as an increased risk of birth injury and cesarean section delivery. Being underweight can increase your risk for a low-birth-weight baby and preterm labor.</p> <h4>3. Vitamin supplements</h4> <p>All women of childbearing age should consume 400 micrograms of folic acid per day by taking a daily multivitamin containing folic acid. This has been found to help prevent neural tube defects. To do this, an over-the-counter prenatal vitamin supplement is recommended before pregnancy to provide all the recommended daily vitamins and minerals you will need before and during your pregnancy.</p> <h4>4. Exercise</h4> <p>Regular exercise is important for good health at any time in your life. An established exercise routine prior to pregnancy can be continued during pregnancy with adaptations, as needed. If you need to get started with exercise, take it slow at first, and try walking, swimming or bicycling. Talk to your health care provider before starting a strenuous workout program.</p> <h4>5. Substance use or abuse</h4> <p>If you smoke cigarettes, drink alcohol or use drugs, including marijuana, it is important to stop use prior to becoming pregnant. Your baby is most vulnerable to the harmful effects of tobacco, alcohol and drugs during the first trimester ― the initial 12 weeks ― of pregnancy. Many women don't realize they are pregnant until some or most of this time period has passed. If you need help quitting, ask for help and support from your health care provider.</p> <h4>6. Immunizations</h4> <p>Check with your health care provider to make sure you are up to date with recommended vaccinations for your age and health status. Some infections, including influenza and <a href="/hometown-health/featured-topic/covid-19-vaccines-and-pregnancy" target="_self" title="Opens in same window.">COVID-19</a>, have higher risks of severe disease in women who are pregnant. Other vaccinations, such as chickenpox, have risks to the developing baby. It is best to get vaccinated prior to pregnancy to prevent these diseases and any associated complications. Contact your health care provider if you have questions or concerns.</p> <p><em><a href="/providers/randy-foss-md" target="_self" title="Opens in same window.">Randy Foss, M.D.</a>, and <a href="/providers/katie-hinderaker-md" target="_self" title="Opens in same window.">Katie Hinderaker, M.D.</a>, specialize in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">family medicine</a> and <a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">prenatal care</a> in <a href="/locations/lake-city" target="_self" title="Opens in same window.">Lake City</a> and <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</em></p><ul> <li>Caring for the whole family, pediatrics and adults</li> <li>Obstetrics, including prenatal and postnatal care</li> <li>Labor and delivery</li> <li>Women's health</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>North Colorado Family Medicine Residency Program</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Family Medicine, American Academy of Family Physicians</li> <li>Family Medicine, American Board of Family Practice</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Foss<img src="/-/media/shared-files/images/medical-professionals/full/lake-city/randy-foss-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=2D61DF8D17FFC1BC3775AF4AC0BB1AB1" alt="Randy Foss, M.D." width="280" height="280" DisableNVelocity="true" />{C76C2D3A-DE4A-4C88-ADB3-558ACFE75DB2}Randy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15321673Randy Foss, M.D.1M.D.<p><strong>Medical School</strong></p> <ul> <li>University of Minnesota Medical School, Minneapolis</li> </ul> <p><strong>Residency</strong></p> <ul> <li>University of Minnesota St. Joseph's Family Medicine Residency Program, Minneapolis</li> </ul>Hinderaker<img src="/-/media/shared-files/images/medical-professionals/full/lake-city/katie-hinderaker-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=55E6688C14C7EC08C10F876B57E679F5" alt="Katie Hinderaker MD" width="280" height="280" DisableNVelocity="true" />Katie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16276710Katie Hinderaker, M.D.1<img src="/-/media/national-files/images/hometown-health/2021/cutting-banana-into-bowl.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EB1B252E2853A21F9D89E22D0444957D" alt="Cutting banana into bowl" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller5/4/2023It can be hard to tell whether an illness requires antibiotics or if there are other ways to treat symptoms effectively. Read how to treat certain symptoms at home and when to seek care.Does my child need antibiotics or will home remedies do?<p>For parents, it can be hard to tell whether their children's illness requires antibiotics or if there are other ways to treat symptoms effectively. Knowing which illnesses can safely be treated using home remedies instead of antibiotics is important to prevent the overuse of these drugs. The more children are treated with antibiotics, the more likely they are to become ill with <a href="/hometown-health/speaking-of-health/your-role-in-stopping-superbugs" target="_self" title="Opens in same window.">antibiotic-resistant infections</a> in the future.</p> <h2>Ear infections</h2> <p>When children have <a href="/hometown-health/speaking-of-health/questions-about-earaches-and-ear-infections" target="_self" title="Opens in same window.">ear pain</a>, consider using over-the-counter pain relievers to start. Not all ear pain indicates an ear infection. If an ear infection is the cause of the pain, children's ear infections usually improve within two to three days, especially for kids two years or older. Talk with their health care team if symptoms don't improve within two to three days.</p> <h3>Experts recommend antibiotics for ear infections for children:</h3> <ul> <li>Age 6 months or younger</li> <li>Age 6 months to 2 years with moderate-to-severe symptoms</li> <li>Age 2 or older with severe symptoms</li> </ul> <p>Severe symptoms to watch for are a fever over 102.2 degrees and severe ear pain lasting over two days that is not improving. </p> <p>Health care professionals may recommend antibiotic eardrops instead of oral antibiotics for children with ear tubes who have developed <a href="/hometown-health/speaking-of-health/do-ear-infections-always-need-to-be-treated-with-antibiotics" target="_self" title="Opens in same window.">ear infections</a>. Eardrops can be more effective than oral antibiotics in these cases because the tubes allow the medication to travel straight into the middle ear, where most infections are located. Eardrops are also not as likely to cause resistant bacteria as oral antibiotics.</p> <p>However, you should ask about oral antibiotics if symptoms are severe and the infection does not improve with the eardrops. </p> <h2>Cold, flu and other respiratory infections</h2> <p>Antibiotics are not recommended to treat children's <a href="/hometown-health/speaking-of-health/7-ways-to-combat-coughs-and-colds" target="_self" title="Opens in same window.">colds</a>, flu, or other <a href="/hometown-health/featured-topic/what-parents-should-know-about-rsv" target="_self" title="Opens in same window.">respiratory infections</a>. Viruses cause most respiratory infections. Antibiotics fight bacterial infections, not viral infections. </p> <p>At-home care for these illnesses should include hydration, which helps thin and loosen mucous in the nose and sinuses. Offer children water or try an electrolyte drink if their appetite is low. Warm liquids, such as soup or broth, also can be helpful. Over-the-counter saline nasal drops or saline spray can help loosen mucous in the nose. Try running a humidifier or having the child sit in the bathroom in the steam from a hot shower for additional relief.</p> <h2>Strep throat and cough</h2> <p>A sore throat can be a sign of strep throat, which is caused by bacteria. However, most children with a sore throat have a virus. Your health care team will need to perform a test for strep throat. If the results are positive, they will use antibiotics to treat the illness. </p> <p>Ice cream, frozen fruit pops or cold beverages may help soothe a sore throat. Older children can try gargling salt water or sucking on throat lozenges. Always encourage children to get plenty of rest so their bodies can recover.</p> <p>Children also should be evaluated by their health care team if they have a persistent cough lasting longer than 14 days without improvement, or if new or worsening symptoms develop. Illnesses that begin as viral infections can lead to a secondary bacterial infection requiring antibiotics. </p> <p><a href="/providers/joslyn-hager-md" target="_self" title="Opens in same window."><em>Joslyn Hager, M.D.</em></a><em>, is a <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">pediatrician</a> in <a href="/locations/chippewa-falls" target="_self" title="Opens in same window.">Chippewa Falls</a>, Wisconsin.</em></p><ul> <li>Adolescent medicine for acne, contraception and menstrual disorders</li> <li>Baby-led weaning</li> <li>Breastfeeding support and education</li> <li>Mental health – attention-deficit/hyperactivity disorder, anxiety and depression</li> <li>Newborn care</li> <li>Nutrition </li> <li>Providing care to prevent future illness</li> <li>Providing wellness visits with anticipatory guidance – what to expect at each age and stage</li> </ul>M.D.<p>I became a pediatrician to give a voice to those who do not have one yet, to help children grow into happy, healthy young adults and develop their own voices. I enjoy helping children and their families through all stages of life, from the early newborn days to the teenage and college years, when patients are coming into their own.</p> <p>My goal is to build strong and lasting bonds with patients and families. I believe in working as a team, we are stronger together.</p> <p>I grew up in the Upper Peninsula of Michigan, and my training has taken me all over the United States. My heart belongs to the Midwest, and I could not be happier to be here in Northwest Wisconsin. My family is incredibly important to me, and you will find me spending most of my spare moments with my husband, daughter and our Labradoodle. I love traveling, trying new restaurants, being on the water and appreciating nature in all of it's forms.</p><p><strong>Education</strong></p> <ul> <li>Rush Medical College</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Pediatrics, Helen DeVos Children’s Hospital – Grand Rapids Medical Education Partners</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Pediatrics</li> <li>Certified Lactation Counselor</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Academy of Pediatrics</li> </ul>Hager<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/joslyn-hager-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=230DE33E6FEC55F46FF1F218CCB7D93B" alt="Joslyn Hager, M.D." width="280" height="280" DisableNVelocity="true" />{10B96AFD-A682-4276-A141-1128B941B027}Joslyn<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30236620Joslyn Hager, M.D.1{61776FD2-05E8-47E9-AB55-EE465BD29A19}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}|{C4130004-0F31-48C4-AC9F-A4350A75AB24}|{2B88C934-922C-4130-B661-197B59D83899}|{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2023/toddler-eating-icepop.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CA1BE5FD6F87ACE055AADED1234FBE9E" alt="Toddler eating icepop" width="660" height="370" DisableNVelocity="true" />Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller4/26/2016<p>If you experience regular bowel issues, such as diarrhea, bloating, gas or urgent bowel movements, you may have irritable bowel syndrome, or IBS. Find out if you should get an evaluation.</p>Managing irritable bowel syndrome<img alt="IBS_300x250" src="/-/media/national-files/images/hometown-health/2016/2016-general/ibs_300x250.jpg?h=250&w=300&sc_lang=en&hash=C8298CF3EDB1BCC1BB9E4D3105419EA5" style="width: 300px; height: 250px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>Most adults experience occasional constipation, diarrhea, bloating, gas, urgent bowel movements and cramping abdominal pain. However, for some people, these symptoms are a more regular occurrence affecting their quality of life and daily routine. Unfortunately, many of these individuals have what is known as irritable bowel syndrome (IBS) yet don’t know it because they’ve never received an evaluation or diagnosis.</p> <p>Often, people feel embarrassed discussing the symptoms of IBS with their medical provider. While as many as one in five American adults have signs and symptoms of IBS, fewer than one in five who has these symptoms seeks medical help. For most people, IBS is a chronic condition, which can fluctuate from producing mild to severe symptoms — and sometimes symptoms disappear completely.</p> <h2>Impact and triggers</h2> <p>The impact of IBS and the way it manifests varies from person to person. Oftentimes, stimuli that fail to bother certain people may in turn trigger symptoms in others with IBS. For example, certain foods, emotional stress, hormones and other illnesses can all incite the symptoms of IBS.</p> <h2>Risk and susceptibility</h2> <h3>While IBS can affect almost anyone, certain risk factors do exist, including people who are:</h3> <ul style="list-style-type: disc;"> <li>Young</li> <li>Female</li> <li>Have a family history of IBS</li> <li>Have a history of anxiety or depression</li> </ul> <p>It’s distinctly less common to have IBS as the cause of your symptoms if the onset of your symptoms occurs after the age of 50 or if you’re experiencing the symptoms at night during normal sleeping hours. These and other signs, such as blood with bowel movements, unintentional weight loss, fevers, nausea with recurrent vomiting and abdominal pain that is unrelieved by having a bowel movement, require further evaluation by a medical professional. </p> <p>It’s best to seek the advice and expertise of a medical professional if you experience symptoms suggestive of IBS. Importantly, serious conditions can initially appear with the same set of symptoms as IBS. A healthcare provider will help sort out these possibilities. Start with your primary care provider, who may then refer you to another provider with special expertise in IBS.  </p> <p>If your symptoms fit the typical IBS criteria and you’re not displaying more worrisome signs or symptoms, your doctor may suggest a course of treatment without requiring additional testing. But if you don't respond to that treatment, you may still require additional testing.</p> <h2>Causes</h2> <p>Currently, there’s no cure for IBS, but medical experts know IBS doesn’t result in permanent harm to the intestines and doesn’t cause cancer. Because it's not clear what causes IBS, current treatment focuses on the relief of symptoms so you can live as normally as possible. In most cases, you can successfully control mild symptoms of IBS by learning to manage stress and making healthy changes to your diet and lifestyle. This includes exercising regularly, drinking plenty of fluids and getting enough sleep. Your healthcare provider may prescribe other specific dietary changes, medications and supplementary treatments. </p> <h2>Support</h2> <p>While living with IBS can present daily challenges, your healthcare team is available to help. They can guide you through appropriate evaluation of your symptoms and provide treatments to assist you in optimizing your quality of life. In addition, consider talking with other IBS sufferers or looking for local and online IBS support groups to help you cope with and manage your condition.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/ibs_300x250.jpg?h=250&iar=0&w=300&sc_lang=en&hash=9A8B3E90E58767FD10354D11A3C93E35" alt="IBS_300x250" width="300" height="250" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Dawn Haller4/26/2016<p>Questions about bullying are pretty universal, but what about answers? Well, they are a little more complex.</p>Some answers to your questions about bullying<p><img alt="Blog_bullyTease" src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_bullytease.jpg?h=233&w=350&sc_lang=en&hash=4355D450526696769246F483BF9FAA6C" style="height: 233px; width: 350px; float: right; margin-bottom: 10px; margin-left: 10px;" />“Is my child being bullied?” “Is my child a bully?”</p> <p>“What can I do to help? “What can my child do to help?”</p> <p>“How can I help my child?” “Who can help my child?”</p> <p>The questions are universal, whether a child is experiencing bullying behavior or is the bullying offender. The topic of bullying has received a lot of attention in the news in recent years. In the wake of school shootings and suicides where bullying is blamed as the cause, parents worry if their child may be next. Many parents come to my office wondering how to help their child.</p> <p>The answers to these questions are, in most cases, complex. Social, biological and environmental factors need to be considered to find the best solutions. It is important to not over- or under-recognize bullying behavior. To avoid either of these extremes of labeling, we must understand the difference between teasing and bullying.</p> <p>Teasing and bullying are socially unacceptable behaviors. However, according to Nancy Darling, Ph.D., in her article “Thinking About Kids” (Psychology Today, 2010), teasing is an ambiguous social exchange that can be friendly, neutral or negative, and how this interchange proceeds really depends on how the person being teased reacts.” Teasing never involves intentional physical harm or intimidation. It, generally, is done for the sake of fun. Occasionally, in younger children who are still learning how to regulate their emotions and responded to social interactions, teasing can go too far and result in physical behavior. This is not bullying nor is it a sign that bullying will follow. Although teasing is not socially acceptable, it is a developmental experience for children, providing opportunity for growth and development of social-emotional skills.</p> <p>Bullying, on the other hand, involves an imbalance of power between the individual engaging in the bullying behavior and the individual experiencing bullying behavior. Bullying behavior is harmful, purposeful and repeated (stopbullying.gov). There are many forms of bullying. Physical bullying can be pushing, hitting or other forms of physical aggression. Verbal bullying consists not solely of name calling, but also unrelenting criticism, threats or rumor spreading that can be sexual in nature or belittlement. Cyber bullying has been in the news lately and typically takes the form of criticism over social media, such as Facebook, Instagram or Snapchat. Social bullying involves exclusion from a social group, such as a teen not getting invited to a social gathering or being uninvited. Bullying can lead to psychological damage that, for some, can last a lifetime. Young children and teens typically cannot stop bullying on their own and need the support of peers and adults to do so.</p> <table> <tbody> <tr> <td> <table align="center" class="telerik-reTable-3" style="border: 0px solid;"> <tbody> <tr class="telerik-reTableHeaderRow-3" style="color: #3a4663; margin: 10px; padding: 10px; border-spacing: 10px; background-color: #c4d1e3;"> <td colspan="3" class="telerik-reTableHeaderFirstCol-3" style="padding: 0in 5.4pt; text-align: center;"><strong>Teasing Vs. Bullying</strong><br /> </td> </tr> <tr class="telerik-reTableOddRow-3" style="color: #666666;"> <td class="telerik-reTableFirstCol-3" style="padding: 0in 5.4pt; text-align: center; background-color: #e7ebf7;"><strong>Teasing</strong></td> <td colspan="2" class="telerik-reTableLastCol-3" style="padding: 0in 5.4pt; text-align: center; background-color: #e7ebf7;"><strong>Bullying</strong></td> </tr> <tr class="telerik-reTableFooterRow-3" style="color: #3a4663; background-color: #c4d1e3;"> <td class="telerik-reTableFooterFirstCol-3" style="padding: 0in 5.4pt; text-align: left;"><br /> <ul> <li>Done for the sake of fun</li> <li>Mostly verbal, such as name calling, teasing about clothing</li> <li>Involves copying of actions</li> <li>Never involves intimidation</li> <li>Tends not to be repetitive</li> </ul> </td> <td colspan="2" class="telerik-reTableFooterLastCol-3" style="padding: 0in 5.4pt; text-align: left;"><br /> <ul> <li>Purposeful</li> <li>Imbalance of power</li> <li>Takes many forms, such as physical, social, verbal, cyber</li> <li>Can involve threats and intimidation to induce submission</li> <li>Can be repetitive</li> <li>Can cause physical harm</li> <li>Causes psychological harm</li> </ul> </td> </tr> </tbody> </table> <br /> </td> <td> </td> </tr> </tbody> </table> <p>If your child is experiencing teasing, it is important to support them by recognizing their feelings and teaching them how to respond in a way that does not reward the teasing behavior of the other child. For a child or teen experiencing bullying, it is important for parents to be calm and first consult the child about how they would like to handle the bullying. Many children and teens fear that confronting the bullying behavior can make it worse. Children and teens need a support network that includes peers and supportive adults to feel safe in the environment where the bullying occurs.</p> <p>If your child or teen has been engaging in bullying behavior, it is important to seek understanding about the behavior. Identifying the behavior that is socially unacceptable and setting clear rules and limits about what is expected in family and community settings is essential.</p> <p>It is important for parents or adults supporting the child or teen who is experiencing or engaging in bullying behavior to model good citizenship. It is all too easy to let emotion take charge in defending our children, whatever the details of an instance of bullying. As our children's guide in life, we do not want to reinforce either victim or bully roles. By avoiding labels such as victim or bully, we can address the facts of the behavior without judgment and teach socially responsible behaviors.</p> <p>If you are concerned that your child is struggling with teasing or bullying, contacting a professional can provide you and your child with a resource to identify the best solution. More information on bullying can be found at <a rel="noopener" href="http://www.stopbullying.gov/" target="_blank" title="Opens in a new window">stopbullying.gov</a>.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_bullytease.jpg?h=698&iar=0&w=1050&sc_lang=en&hash=B985CE397DB41DCCC884EA682B320EC9" alt="Blog_bullyTease" width="1050" height="698" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Dawn Haller4/19/2016<p>There's a lot of societal focus on body weight. Even the most educated people can become confused. But, it's this simple: If the weight-loss solution sounds too good to be true, it probably is.</p>Fad diets: They come and go<img alt="fad diets dont work 300x250" src="/-/media/national-files/images/hometown-health/2016/2016-general/fad-diets-dont-work-300x250.jpg?h=250&w=300&sc_lang=en&hash=E0D51D277520D9EBFCD4BEB7CB816566" style="width: 300px; height: 250px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>We all stress about weight at some point in our lives. Whether it comes from society or the media, there’s a lot of focus on body weight today. No wonder many consumers fall prey to fad diets and bogus weight-loss products. Even the most educated people can become confused after listening to testimonials or claims from the so-called experts. It's this simple: If the weight-loss solution sounds too good to be true, it probably is.</p> <p>There is no product, pill or weird foods that will instantaneously make fat disappear. No incredible food will change your genetic code. In fact, some ingredients in supplements and herbal products can be dangerous for you.</p> <h2>Registered dietitians recommend that Americans steer clear of any diet plans that include:</h2> <ul> <li><strong>Rapid weight loss</strong><br /> Gradual weight loss is ideal — and lasting. Dramatic and quick weight changes are not healthy. Healthy weight-loss plans aim for half to one pound of weight loss per week. Quick weight loss is likely a result of muscle and water loss.</li> <li><strong>Quantities and limitations</strong><br /> Avoid diets that allow unlimited quantities of any food. Avoid diets that eliminate or severely restrict an entire food group, such as carbohydrates. A low-calorie, well-balanced diet is the best way to go. Even if you take a multivitamin, you'll miss out on critical nutrients by avoiding entire food groups.</li> <li><strong>Specific food combinations</strong><br /> No evidence shows that combining certain foods or eating foods at specific times of the day will cause weight loss. Furthermore, eating the wrong combinations of foods doesn't cause rapid fat production or produce toxins in the body.</li> <li><strong>Rigid menus</strong><br /> Before you start a new fad diet, ask yourself, "Can I eat this way for the rest of my life?" If your answer is no, then the plan is not for you. Following rigid menus can be hard, overwhelming, costly and simply not necessary.</li> <li><strong>No need to exercise</strong><br /> Regular exercise is essential for good health and weight management. Your goal should be to discover physical activities you enjoy and strive to complete those for 30 to 60 minutes most days of the week.</li> </ul> <p>The moral to the story is: If you want to maintain a healthy weight, build muscle and lose fat — all while enjoying life to its fullest — eat smart and get moving. For a more personalized plan, consult a <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">registered dietitian</a> for more assistance.</p> <p><em>Anne Harguth is a clinical dietitian in Nutrition Services in <a href="/locations/waseca">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/fad-diets-dont-work-300x250.jpg?h=250&iar=0&w=300&sc_lang=en&hash=D1A8A0A0D35EB435E6413575D02411D5" alt="fad diets dont work 300x250" width="300" height="250" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller4/14/2016<p>Individuals' motivations for having bariatric surgery are as unique as the people discussing them. If you're looking for some reasons to make the decision for yourself, here are 10 activities that people who have gone through the procedure report looking forward to after surgery.</p>10 activities to look forward to after bariatric surgery<p><img alt="Blog_barriatric (2)" src="/-/media/national-files/images/hometown-health/2016/2016-general/blog-bariatric.jpg?h=266&w=400&sc_lang=en&hash=581B66700B6CC9FA91D08A810E9CFA20" style="height: 266px; width: 400px; float: right; margin-bottom: 10px; margin-left: 10px;" />Weight loss is a personal journey. Every day, people tell their primary care providers about their individual motivations and goals for losing weight. There are common themes, but many goals are as unique as the people who discuss them.</p> <p>A list was created by bariatric surgery patients during education sessions held before surgery was discussed. Members of this group meet before having bariatric surgery to discuss the psychological changes that can occur with substantial weight loss and how to adjust their behaviors for their new lifestyles after surgery.</p> <h2>The 10 activities to look forward to after bariatric surgery are:</h2> <ol> <li>Riding on a zip line</li> <li>Flying in an airplane without having to use a seatbelt extender</li> <li>Riding a roller coaster at the amusement park</li> <li>Exploring a cave</li> <li>Driving a go kart</li> <li>Getting on the floor to play with grandchildren</li> <li>Fitting into a stadium seat comfortably</li> <li>Getting into and out of a boat without difficulty</li> <li>Riding a horse</li> <li>Fitting into cowboy boots</li> </ol> <p>If you are considering <a href="/services-and-treatments/bariatric-surgery" target="_self" title="Opens in same window.">bariatric surgery</a> for long-term weight loss, bariatric surgery professionals can help you work through your goals to determine if it is right for you. Well-planned goals can help you convert your thoughts into action.</p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/blog-bariatric.jpg?h=335&iar=0&w=504&sc_lang=en&hash=56A2DE0D6A2BC64C4D1FC5D67D11D497" alt="New you, new adventures: Bariatric surgery" width="504" height="335" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller1/28/2016The paradoxical adoption of psychiatric symptoms in language have been addressed, which would indicate acceptance. Yet, the continued stigma someone with an actual mental illness faces is alive and well.Obsessively pursuing the correct usage of the term OCD<img alt="Blog_OCD" src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_ocd.jpg?h=266&w=400&sc_lang=en&hash=E963CC3D998DBFF499A648FF5C85F359" style="height: 266px; width: 400px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>There is paradoxical adoption of psychiatric symptoms in language, which would indicate acceptance. Yet, the continued stigma someone with an actual mental illness faces is alive and well. OCD, or obsessive compulsive disorder, is no different. Somewhere along the way, it not only became an adjective, but also a rather cool quirk people use in day-to-day language. "Oh, my OCD is acting out — I had to tidy the kitchen," "She orders the same thing when she comes to this restaurant. She's so OCD" or "My mom makes me clean my closet — so OCD."</p> <p>Contrary to what the popular misuse of the term would have you believe, OCD is not just something that propels people to clean. OCD is an anxiety spectrum disorder characterized by, in simple terms, unreasonable, repetitive thoughts or fears that cause anxiety and then a compulsion to act in a manner to attempt to decrease the anxiety.</p> <p>Take the example of a young boy who felt the need to circle his desk counterclockwise five times before sitting down. He irrationally thought if he did not do this his parents would die. His teachers declined to stop this behavior forcibly, as this would lead to increased anxiety and failure to function.</p> <p>There are other themes for obsessions and compulsions. Fear of contamination can lead to elaborate hand washing. Counting stairs, avoiding walking on patterned floors, checking doors and locks multiple times or in multiples of a particular number and starting over if the routine is disrupted, all are associated with OCD. All of these can be time- and energy-consuming, taking over a person's life and keeping them from functioning. They may miss work, be late for assignments and isolate from people for fear of judgment.</p> <p>There needs to be a change in our approach. Using a serious OCD diagnosis nonchalantly as an adjective trivializes the ordeal these people go through daily. This increases stigma and keeps people from getting the medical help they need.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_ocd.jpg?h=335&iar=0&w=504&sc_lang=en&hash=53F6A713AAB7381AAC146619CE6066CF" alt="Blog_OCD" width="504" height="335" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller3/21/2016It's well known that exercise decreases the risk of developing cancer. But did you know exercise is helpful during and after cancer treatment?Keep moving — The importance of exercise in cancer survivorship<p><img alt="Blog_activeCancerTreat" src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_activecancertreat.jpg?h=266&w=400&sc_lang=en&hash=C89B7FD48B2124724C4516F608038A5A" style="height: 266px; width: 400px; float: right; margin-bottom: 10px; margin-left: 10px;" />It's well known that exercise decreases the risk of developing cancer. Studies have shown there is a 25% reduction in the risk of breast cancer among the most physically active women compared with those who are least active. </p> <p>This protective role of exercise is noted in many other cancers, including lung, endometrial, colon and prostate. But, did you know exercise is helpful during and after cancer treatment?</p> <p>According to the American Cancer Society, research shows exercise during cancer treatment can improve physical functioning and quality of life.</p> <h2>Moderate exercise can:</h2> <ul> <li>Increase strength and endurance</li> <li>Strengthen the cardiovascular system</li> <li>Reduce depression</li> <li>Decrease anxiety</li> <li>Diminish fatigue</li> <li>Improve mood</li> <li>Raise self-esteem</li> <li>Lessen pain</li> <li>Improve sleep</li> </ul> <p>Of course, there may be certain issues that prevent or affect a person's ability to exercise due to disease or type of treatment, including:</p> <ul> <li>Anemia — having a low number of red blood cells or quantity of hemoglobin or protein</li> <li>A weak immune system</li> <li>Radiation treatment</li> </ul> <p>Others should use extra care to reduce risk of injury, including older people and those with bone disease, arthritis or nerve damage, also called peripheral neuropathy.</p> <p>There are exciting studies that show regular physical activity is linked to increased life expectancy after a diagnosis of cancer and, in many cases, a decrease in the risk of cancer recurrence. At least 20 studies of people with breast, colorectal, prostate and ovarian cancer have suggested physically active cancer survivors have a lower risk of cancer recurrence and improved survival compared with those who are inactive.</p> <p>The American Cancer Society, the World Cancer Research Fund, the American Institute for Cancer Research, the American College of Sports Medicine and the U.S. Department of Health and Human Services all advocate physical activity for cancer patients and survivors.</p> <h2>The American Cancer Society recommends cancer survivors take these actions:</h2> <ul> <li>Participate in regular physical activity.</li> <li>Avoid inactivity, and return to normal daily activities as soon as possible after diagnosis.</li> <li>Exercise at least 150 minutes per week.</li> <li>Include strength training exercises at least two days per week.</li> </ul> <p>Not everyone is ready to head to the gym during or after cancer therapy. However, reconnecting with an activity you like to do can increase your enjoyment and ability to stick with an exercise program. Exercise may include a bike ride with friends or chasing your dog around the park. Walking is a great activity for almost everyone, and swimming can be a wonderful alternative for those with joint issues. Yoga is fantastic for strengthening, flexibility and balance concerns.</p> <p><em><a href="/providers/kaye-sturz-np">Kaye Holt</a> is a nurse practitioner who sees patients in <a href="/services-and-treatments/radiation-oncology">radiation oncology</a> at Mayo Clinic Health System in <a href="/locations/eau-claire">Eau Claire</a>, Wis</em>.</p><ul> <li>Symptom management in patients undergoing cancer treatment</li> </ul>N.P.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, University of Wisconsin-Eau Claire</li> <li>Master's degree, Nursing, University of Utah</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Nurse Practitioner, American Nurses Credentialing Center</li> <li>Advanced Oncology Certified Nurse, Oncology Nursing Certification Corporation</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Oncology, Mayo Clinic College of Medicine and Science</li> </ul>Sturz<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/kaye-sturz-np.jpg?h=280&iar=0&w=280&sc_lang=en&hash=284244307377E45F8F32C9628894A3E3" alt="Kaye Sturz, N.P." width="280" height="280" DisableNVelocity="true" />{F24183E4-E12B-4952-AEE0-0180C2798AEE}Kaye<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14571617Kaye Sturz, N.P.1{BCFC3BDC-CF55-458E-A41C-9360527B6CCC}|{0DD9D3C9-86C5-47FC-A2CF-8AEEA4717B70}<img src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_activecancertreat.jpg?h=335&iar=0&w=504&sc_lang=en&hash=0ECCBB95168CF0DF1CC85B5DFE378E1F" alt="Blog_activeCancerTreat" width="504" height="335" DisableNVelocity="true" />CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller2/25/2022Among the sea of information regarding nutrition is a tide of inaccuracies. Common myths are debunked so you can feel more confident about your food choices.10 nutrition myths debunked<p>Among the sea of information regarding nutrition is a tide of inaccuracies. Let's debunk a few common myths so you can feel more confident about your food choices.</p> <h2>1. Eating healthy is too expensive.</h2> <p>It may take some planning and time in the kitchen, but eating healthy on a budget is possible.</p> <h3>Some helpful hints include:</h3> <ul> <li>Plan meals and snacks around sales.</li> <li>Shop seasonally, especially with fruits and vegetables.</li> <li>Create a shopping list and stick to it.</li> <li>Stock up on staples, such as brown rice, whole-wheat pasta, dried beans and lentils, when on sale.</li> <li>Consider purchasing frozen or canned fruits and vegetables as an alternative to fresh products. Be sure to check the ingredient list to avoid items with added sugars or salt.</li> </ul> <h2>2. Everyone should follow a gluten-free diet.</h2> <p>Unless you have celiac disease or gluten intolerance, you don't need to avoid gluten, which is the protein found in wheat, barley and rye. Whole-wheat products have great nutritional benefits, including essential B vitamins and fiber.</p> <p>Be mindful when manufacturers remove gluten, as additional sugar, salt or refined starches are often added to make up the difference in flavor and texture. If you follow a gluten-free diet for medical reasons, check the ingredient list and nutrition facts to make sure you are choosing a healthy option.</p> <h2>3. Use unrefined sugars, such as honey, maple syrup or coconut sugar in place of white table sugar.</h2> <p>Sugar is sugar, although unrefined sugar options may contain a small number of vitamins and minerals. The advantage is minimal as they are still considered added sugar and contribute to the recommended daily limit on added sugar in the diet.</p> <h2>4. Full-fat products equal weight gain.</h2> <p>The fat-free and low-fat diet trend is a thing of the past — 80s and 90s to be exact. Yet, some individuals are still scared of fat. This shouldn't be the case as fat has beneficial functions like protecting our organs, maintaining cell membranes, promoting growth and development, and absorbing essential vitamins.</p> <p>Be aware that fats aren't created equal. Choose heart-healthy unsaturated fats, such as olive and canola oil, nuts, nut butters and avocados over those that are high in saturated and trans fats, including fatty meats and high-fat dairy products.</p> <h2>5. Avoid carbs if you want to lose weight.</h2> <p>The low-carb diet is a fad diet that has continued to make an appearance over the years. It gives carbohydrates — fruit and whole grains included — a bad reputation. Individuals who followed this diet had success with weight loss. But anytime anyone eliminates highly processed carbohydrates foods, such as chips, cookies, white bread and potatoes smothered in butter and gravy, they would be expected to have the same results. Any diet or eating program that eliminates an entire food group gets a red flag from me as you likely will miss out on vital nutrients.</p> <h2>6. A detox diet will clean toxins out of the body.</h2> <p>There's little evidence that dietary cleanses do any of the things they promise. The fact is you don't need to purchase a product to cleanse your body. Your liver, kidneys and gastrointestinal tract do a good job of detoxing it every day. If you're looking to rejuvenate your body, focus on eating more whole foods, drinking water and removing highly processed foods from your diet.</p> <h2>7. You shouldn't eat anything after 7 p.m. — not even a grape.</h2> <p>While late-night snacking can lead to weight gain or prevent weight loss, it's not because of the time on the clock. Instead, it's about why you're eating. It's common to reach for food for reasons other than physical hunger in the evening, whether it be a habit, boredom or craving.</p> <h2>8. Certain foods, such as grapefruit, cayenne pepper or vinegar, can burn fat.</h2> <p>Sorry, no foods burn fat, make you lose weight more quickly or increase your metabolism enough to have an effect on weight loss. Diets that focus on single foods, like those mentioned above, are restrictive and lack nutrients the body needs. They're also unsustainable, and any weight loss that may occur is a result of calorie restriction and likely will come back once you discontinue.</p> <h2>9. The best way to decrease your sodium intake is to stop using the salt shaker.</h2> <p>The 2020–2025 dietary guidelines for Americans recommend having no more than 2,300 milligrams of sodium per day. The average American consumes 3,400 milligrams of sodium per day. The problem isn't as easy as taking the salt shaker off the table. Much of the excess sodium that Americans consume from their diet comes from the salts added to processed, ready-to-eat foods and restaurant meals. Limit the processed foods, and enjoy more fresh, home cooked meals.</p> <h2>10. Low-fat or fat-free products are healthier choices.</h2> <p>Many products labeled low-fat or fat-free contain added sugar or sodium to help make up for the loss of flavor when removing or reducing fat. In addition, fat helps with satiety — making you feel fuller longer. Choosing a fat-free product to reduce calories can backfire as you may find yourself snacking soon after.</p> <p>Always look at the nutrition label when choosing between fat-free, low-fat and regular. Pay attention to sugar and sodium content.</p> <p><em><a href="/providers/allyn-wergin-rdn">Allie Wergin</a> is a registered <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian nutritionist</a> in <a href="/locations/new-prague">New Prague</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2022/cutting-tomatoes-on-wood-board.jpg?h=370&iar=0&w=660&sc_lang=en&hash=4241FE3F96CC4B95F8A9820D649651BF" alt="Cutting tomatoes on wood board" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller3/11/2019<span style="color: #141823; background-color: #ffffff;">Energy drinks are a great way to get a blast of energy, but are you aware of what that extra caffeine is doing to your body? Maybe it’s time to rethink your caffeine drink.</span>Rethink your energy drink: Beware of extreme caffeine<img alt="Energy drink can tops" src="/-/media/national-files/images/hometown-health/2019/energy-drink-can-tops.jpg?h=300&w=300&sc_lang=en&hash=CE18FBEAAA75B32320CF0F9473F462F9" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p> People love their caffeine, whether it’s coffee, tea, <a href="/hometown-health/speaking-of-health/rethink-your-drink-beware-of-hidden-sugar" target="_self" title="Opens in same window.">soda</a> or energy drinks. With all of the different energy drinks on the market, you might be getting a much bigger caffeine buzz than you realize. There are extra vitamins and minerals in energy drinks, raising their caffeine level. </p> <p>Consuming too much caffeine isn’t good for your body. Here’s why: </p> <ul> <li>Increases heart rate and blood pressure</li> <li>Makes you shaky and nervous</li> <li>Is addicting</li> <li>Makes brain and heart work harder</li> </ul> <p>Energy drinks have multiple sources of caffeine, but are often listed under other ingredients. Many times, these ingredients are lumped together and called an energy blend on the label, but it’s really just extra caffeine. When you add up the amount of caffeine in one energy drink, it can equal up to at least five times the amount of caffeine found in one cup of coffee. </p> <p>Instead of choosing energy drinks as your source of caffeine, try these alternatives: </p> <ul> <li>Coffee</li> <li>Herbal tea</li> <li><a href="/hometown-health/speaking-of-health/tips-for-drinking-more-water" target="_self" title="Opens in same window.">Fruit-infused water</a></li> </ul> <p>If you stay hydrated throughout the day, you are more likely to prevent the dreaded caffeine crash or pounding headaches.</p> <h2>Watch nutrition educator Katie Johnson to learn more about energy drinks and caffeine consumption:</h2> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/dAPgOUoOe9k" title="Energy drinks and caffeine" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p><img src="/-/media/national-files/images/hometown-health/2019/energy-drink-can-tops.jpg?h=504&iar=0&w=504&sc_lang=en&hash=03C3D12AF22D93918A185D807B6424AD" alt="Energy drink can tops" width="504" height="504" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller3/8/2016<p>Many of our successful weight loss patients share <span>stories</span><span> along their journeys with us. This is an example of a story that would not be unusual for us to hear.</span></p>Why can't I eat like that?<img alt="Why Cant I Eat Like That" src="/-/media/national-files/images/hometown-health/2016/2016-general/why-cant-i-eat-like-that.jpg?h=233&w=350&sc_lang=en&hash=50F963240AD638AEB934E697BF579FFA" style="width: 350px; height: 233px; float: right; margin-bottom: 5px; margin-left: 5px;"> <p>Many of our successful weight loss patients share <span>stories</span><span> along their journeys with us. This is an example of a story that would not be unusual for us to hear:</span></p> <p>I used to think that my friends could eat burgers and fries, pasta dishes and deep-fried appetizers — literally anything — and still stay trim. We would meet for lunch, and it seemed they would order whatever they wanted. Not only that, but on TV, I’d see everyone eating all the burgers, pizza, chips, donuts, cookies, ice cream…you know the drill. They have gorgeous models biting into bacon burgers, etc. So, I thought “What the heck?” and did the same.</p> <p>As I lost my trim figure, I switched to a healthier eating style. I would eat salads, but others continued to eat burgers and fries and look fit and cute. Now that was not fair! I needed to find out the secret, so I started to pay attention and asked myself, “What was it they were doing differently?” As I consumed each bite of my lettuce, I intently watched them. This is what I found.</p> <p>The fact is you just can’t eat that stuff on a regular basis, maintain your weight and be healthy and fit. I discovered that they were actually only eating a fourth of the burger and two fries, and they were doing exercise for one hour a day. Hmm…they were not eating burgers and fries every day or every week.  They were eating fruits, veggies, lean protein and whole grains 99.9 percent of the time, or close to that, anyway.</p> <p>I have to say my own version of the Serenity prayer — it helps me start each day. “Lord, help me to control what I can control to live a healthier lifestyle.” I learned some strategies to help me control the unhealthy foods. I would postpone, telling myself I could have it, but not right now. I would substitute a healthier choice, like making pizza on whole-wheat tortillas or eating before I went out. As for exercise, I told myself I only had to do it for five minutes and found once I got moving, it wasn’t so hard.</p> <p>I also made some commandments for healthy living:</p> <ul> <li>I decided if I watched a TV show, I would make myself do some exercise during the commercials. Boy, those commercials can be long.</li> <li>No eating in front of the TV.</li> <li>Fruits and veggies are a free for all. Eat at least five servings a day.</li> <li>Eat lean protein.</li> <li>Write down daily calories in and calories out. Keep records of everything that goes into my mouth.</li> </ul> <p>Oh, some days are hard, some are easy. That’s why surrounding yourself with supportive people really helps. For example, some days I need someone who will help unglue me from the couch and get me out to walk. Exercising with a buddy really is more fun and keeps me accountable. Weight-loss groups are another good way to build healthy lifestyle skills and keep me motivated.</p> <p>We all need some support. I hope you find yours! Someday, someone will be wondering how you can eat those burger and fries and keep looking so fit.</p> <p><em>Eileen Dutter is a registered dietitian <a href="/locations/eau-claire">in Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/why-cant-i-eat-like-that.jpg?h=335&iar=0&w=504&sc_lang=en&hash=E20FEF6FF84876E74909DBA0CBD0F7BC" alt="Why Cant I Eat Like That" width="504" height="335" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller5/23/2022Acute sinusitis can accompany a common cold, allergies, and bacterial and fungal infections. Learn why antibiotics aren't the best treatment and what you can instead.Will my sinus infection clear up on its own?<p>The first few weeks of the common cold aren' fun, but the acute sinusitis that can develop afterwards doesn't help either. Unfortunately, sinus congestion and the common cold go hand in hand. Acute sinusitis frequently is caused by the common cold, but also can be caused by allergies and bacterial and fungal infections.</p> <h2>Sinus infection causes</h2> <p>Sinus infections are caused when the cavities around your nasal passages become inflamed and swollen. This inflammation eventually interferes with drainage and causes mucus to build up. This tends to get annoying, because it makes breathing through the nose difficult. It also affects the area around your eyes and face, and can cause a throbbing headache.</p> <h2>Antibiotics and sinus infections</h2> <p>When a sinus infection hits, it seems worse than what you remembered from the last time you had one. This may give you the idea that you need antibiotics, but most clear up without them. Antibiotics have no effect on viruses and aren't recommended within the first week of developing a cold. About 70% of sinus infections go away within two weeks without antibiotics.</p> <h4>Consider these other forms of treatments instead of antibiotics:</h4> <ul> <li><strong>Decongestants</strong><br> These medications are available for over-the-counter purchase. Be careful to only take these medications for a few days at most, as they can cause the return of more severe congestions.</li> <li><strong>Over-the-counter pain relievers</strong><br> Aspirins, acetaminophen or ibuprofen can help relieve temporary pain.</li> <li><strong>Saline nasal spray</strong><br> This is used to spray into your nose several times a day to rinse your nasal passages. It can help to prevent and treat inflammation.</li> </ul> <p>Antibiotics only will be needed if the infection is severe, recurrent or persistent.</p> <h4>The likelihood of bacterial infection increases when:</h4> <ul> <li>Symptoms last seven days or more, particularly when symptoms initially improve and then worsen.</li> <li>Mucus is thick and yellow or green in color.</li> <li>There is facial or sinus tenderness, particularly if it's worse on one side of the face.</li> <li>Pain is present in the upper teeth and is worse on one side of the face.</li> </ul> <p>If the infection becomes severe, recurrent or persistent, contact your provider.</p> <h2>Read more about your sinuses:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/chronic-sinusitis-more-than-a-stuffy-nose" target="_self" title="Opens in same window.">Chronic sinusitis: More than a stuffy nose</a></li> <li><a href="/hometown-health/speaking-of-health/solve-chronic-stuffy-nose-with-intense-cooling" target="_self" title="Opens in same window.">Solve chronic stuffy nose with intense cooling</a></li> <li><a href="/hometown-health/speaking-of-health/your-sinus-headache-may-not-be-what-you-think" target="_self" title="Opens in same window.">Your sinus headache may not be what you think</a></li> <li><a href="/hometown-health/speaking-of-health/unlocking-the-mystery-of-your-sinuses" target="_self" title="Opens in same window.">Unlocking the mystery of your sinuses: Answers to 8 common questions</a></li> </ul> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2022/hand-on-forehead-eyes-closed.jpg?h=370&iar=0&w=660&sc_lang=en&hash=63DD23C2EA9773B432FCCBA7F539CFDB" alt="person with hand on forehead, eyes closed" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller9/15/2022<p>Healthy foods, sitting down to meals and even a glass of red wine are elements that make the Mediterranean diet one of the highest-rated eating plans. Learn why it also helps reduce risk of certain diseases.</p>Mediterranean diet blends healthy foods, lifestyle<p>Take naps, set aside time to be more social, drink wine — all while lowering your risk for numerous chronic diseases and cancer.</p> <p>What's this enticing program?</p> <p>It's the <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801" target="_blank" title="Opens in a new window.">Mediterranean diet</a>. But it's more than a diet — it's a model eating plan for good health.</p> <p>U.S. News & World Report ranks the Mediterranean diet the No. 1 best diet overall, the No. 1 plant-based diet and the No. 1 diet for healthy eating. The Mediterranean diet ties for the best heart-healthy diet.</p> <p>The Mediterranean diet became popular in the 1960s after researchers compared various diets of people living in southern Italy, Greece, northern Europe and the U.S. People in Mediterranean countries were found to have a lower risk of heart disease. Further study has found the Mediterranean diet to be a good eating plan for promoting weight loss and reducing the risk of cardiovascular disease, stroke, diabetes, cancer, and Alzheimer's and Parkinson's diseases.</p> <h4>Built around plant-based foods, the Mediterranean diet provides a wide range of nutrients that promote overall health, including:</h4> <ul> <li>Flavonols and anthocyanins, which reduce heart-disease risk</li> <li>Carotenes and other types of antioxidants that may reduce inflammation</li> <li>Monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein, also known as LDL or "bad" cholesterol levels</li> </ul> <h2>Change up what you eat</h2> <h3>If you're interested in trying the Mediterranean diet, these tips will help you get started:</h3> <ul> <li><strong>Aim for seven to 10 servings per day of fruit and vegetables.</strong><br /> Expand your fruit and veggie horizon with pomegranates, figs, grapes, peaches, nectarines, cantaloupe, spinach, kale, Swiss chard, and collard and mustard greens. Wander through a farmers market for local choices.</li> <li><strong>Opt for whole grains.</strong><br /> Switch to whole-grain bread, cereal and pasta. Experiment with whole grains, such as bulgur and farro.</li> <li><strong>Add in nuts and seeds.</strong><br /> These foods are high in fiber, protein and healthy fats.</li> <li><strong>Use healthy fats.</strong><br /> Try olive oil instead of butter when cooking. Rather than putting butter or margarine on bread, try dipping it in flavored olive oil.</li> <li><strong>Eat fish twice a week.</strong><br /> Fresh or water-packed tuna, salmon, trout, mackerel and herring, along with seafood like shrimp, crab and mussels, are healthy choices. Grilled fish and seafood taste good and require little cleanup. Avoid deep-fried fish.</li> <li><strong>Reduce red meat.</strong><br /> Substitute fish, poultry or beans for meat. If you eat meat, make sure it's lean and keep portions small, usually about 3 ounces of cooked meat.</li> <li><strong>Enjoy some dairy.</strong><br /> Eat low-fat Greek or plain yogurt and a variety of cheeses. Try cheeses made from goat or sheep milk, like chevre and feta.</li> <li><strong>Spice it up.</strong><br /> Herbs and spices boost flavor and lessen the need for salt.</li> <li><strong>Sip wine, but in moderation.</strong><br /> In moderate amounts, alcohol can reduce the risk of heart disease. Typically, red wine — rather than white — is a Mediterranean choice. Limit your intake to one glass per day and drink it with a meal. Keep in mind, wine is optional.</li> </ul> <p>Download the <a rel="noopener" href="https://mcforms.mayo.edu/mc6800-mc6899/mc6815-01.pdf" target="_blank" title="Opens in a new window.">Mediterranean Diet Pyramid: Guidelines for Adults</a>.</p> <h2>Modify your lifestyle</h2> <p>While much of the Mediterranean diet revolves around healthy eating, a large part includes slowing down and enjoying life — something most of us can benefit from for our well-being and mental health.</p> <h3>The basics of Mediterranean-style eating include:</h3> <ul> <li>Sitting down at a table for at least two lunches or dinners per week.</li> <li>Taking time to enjoy the meal.</li> <li>Eating with friends and family.</li> </ul> <p>Plenty of eating plans are out there — dietary approaches to stop hypertension, or DASH; flexitarian; therapeutic lifestyle changes; keto; paleo; and mind diets. But the Mediterranean diet is a holistic approach that encompasses healthy, delicious food and lifestyle choices that promote well-being. Many people who switch to this style of eating say they'll never eat any other way.</p> <p>For more information, talk to your health care professional or dietitian.</p> <p><em><a href="/providers/janet-mccann-rd" target="_self" title="Opens in same window.">Janet McCann</a> is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition Services</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><p>Adult diabetes education <br /> Weight loss counseling </p>R.D.N.<p><strong>Education</strong><br /> Dietetics, University of Wisconsin-Stout-Menomonie</p> <p><strong>Internship</strong><br /> Dietetic, University of Wisconsin Hospital & Clinics</p>McCann<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/janet-mccann-rdn.JPG?h=280&iar=0&w=280&sc_lang=en&hash=DC88BD848148543EEBD3ED0E1D36D70C" alt="Janet McCann, R.D.N." width="280" height="280" DisableNVelocity="true" />Janet<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13398601Janet McCann, R.D.N.1{137191DF-266C-47EA-897F-817D98AEA7BC}|{2BEE5070-65FF-4406-9E59-103E06C5A535}<img src="/-/media/national-files/images/hometown-health/2022/mediterranean-diet-food.jpg?h=370&iar=0&w=660&sc_lang=en&hash=184E6321D7AC9D6880B9D5E0E700C9D2" alt="Mediterranean diet food" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller1/4/2023With the holidays in the rearview mirror, is weight loss on your to-do list? For the best success, here's how to make a plan before you start.Make a plan for weight-loss success<p>If losing weight is on your to-do list, now's the time to organize your weight-loss plan. Why? Effective, lifelong weight-loss interventions take time and planning. And there's a lot to think about: What is your weight goal? What will you eat? Will you count calories? When will you exercise, and how much time will you spend exercising? What type of exercises will you do?</p> <h2>The key word is simplify. Here are some helpful tips for you to make achieving your weight-loss goals easier:</h2> <h3>Simplify your menu, and plan ahead.</h3> <p>Planning a weekly menu saves money and time. Before the week begins, write down what you’ll eat each night for supper. Eat leftovers for lunch. A good goal is to eat out or get food delivered only once a week or less.</p> <h3>Avoid grocery shopping on an empty stomach.</h3> <p>When you shop on an empty stomach, you're much more likely to purchase unnecessary and unhealthy items. Shop for groceries after eating. Stick to your list of healthy items needed for the week. First, shop the perimeter of the store where most healthy items are located. Then, enter the middle aisles, if needed, while avoiding highly processed foods.</p> <h3>Shoot for a meal with less than 500 calories.</h3> <p>Do the math: three meals at 500 calories or less is, at most, 1,500 calories per day. One pound of fat is 3,500 calories. This is how much you’ll have to cut from your daily diet or burn through exercise to lose one pound of stored fat. It seems like a lot, but you can do it. You may want to contact your local dietitian to discuss your personal calorie needs.</p> <h3>Read the nutrition facts label.</h3> <p>Most packages have a nutrition facts label on the side. Take note of the serving size and total calories per serving. Other areas to watch include added sugars and fat content.</p> <h3>Plan exercises.</h3> <p>Next to your weekly menu, write down what type of exercise you'll complete each morning or evening, along with the time frame. This will help hold you accountable and keep you committed. Even 20 minutes of daily exercise will support your weight and health goals.</p> <h3>Switch up your exercise routine.</h3> <p>Varying your exercises also is helpful. Not only is it more fun, but different activities also work different parts of your body. Swimming, running, biking, yoga, walking and weightlifting are just a few options.</p> <h3>Have fun and bring back memories.</h3> <p>Try to enjoy yourself while improving your wellness. Eating healthy and exercising can be fun. Get a partner to join you. Be creative when planning your menu. Find a picture of yourself when you weighed less. Tape this picture in the bathroom or on the fridge to remind yourself each morning and throughout the day of your goals. </p> <p><em>Anne Harguth is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2022/reading-label-in-grocery-store.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2311C122D88ADB824C157B92B3884C8A" alt="Reading label in grocery store" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller3/20/2019<p>Sugary drinks are everywhere and, even worse, can be quite tempting. They taste good, and our taste buds have been trained to love them. But they serve no nutritional value and can be detrimental to your health and waistline.</p>Rethink your drink: Beware of hidden sugar<p>Sugary drinks are everywhere and, even worse, can be quite tempting. We know they taste good, and our taste buds have been trained to love them, but they serve no nutritional value and can be detrimental to your health and waistline. Drinking just one regular soda each day equals up to 32 pounds of sugar each year.</p> <p>Consuming drinks full of sugar and nothing nutritious can lead to an increased risk of Type 2 diabetes and obesity. Many people are getting too much sugar from unnatural foods and drinks. Natural sugar comes from fruit, honey, maple syrup, cane sugar, agave nectar and others. Although you don't want to consume too much sugar, it's better to get it from natural sources rather than sugary drinks and unnatural foods.</p> <p>Sports drinks, <a href="/hometown-health/speaking-of-health/rethink-your-energy-drink" target="_self" title="Opens in same window.">energy drinks</a> and fruit juice can have just as much sugar in them as a regular soda, meaning you should limit your consumption of those, too. Start limiting your intake of sugary drinks by taking small steps to decrease the amount of soda and other drinks you consume each day.</p> <p><strong>Watch this video in which nutrition educator Katie Johnson explains more about sugary drinks and how you can change your habits:</strong></p> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/Vq3VoR0PQUY" title="Beware of hidden sugar" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p><img src="/-/media/national-files/images/hometown-health/2018/sugary-drink.jpg?h=458&iar=0&w=458&sc_lang=en&hash=83DF0AE493FE5A0089F96E8F5B502123" alt="Sugary Drink" width="458" height="458" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller5/27/2022In the aftermath of gun violence, you may ask how you can help your children feel safe or reassure yourself that your children are safe. Here's how.Helping children feel safe<p>In the aftermath of gun violence in schools, many parents are asking "How can I help my children feel safe" or "How do I reassure myself that my children are safe?"</p> <p>As parents, it is important to acknowledge and gain a healthy perspective of your fears for the safety of your children. With the news media's ability to report tragic events involving children instantly and repetitively, your perceptions of levels of threat can be distorted. After all, your children are precious to you, and you want to protect them.</p> <p>Each time you hear, see or read about a single violent crime in the news, your brain interprets this as an increasing threat. You can begin to believe that you are living in an unsafe environment, even if the violence occurred many hundreds or thousands of miles away from where you live.</p> <p>When parents are afraid, children are more afraid. This fear can interfere with the social-emotional development needed for academic and social success throughout life.</p> <h2>Understanding reactions to tragedy</h2> <p>Your children might experience fear, shock, anger, <a href="/hometown-health/speaking-of-health/9-tools-for-helping-your-child-manage-anxiety">anxiety</a> and <a href="/hometown-health/speaking-of-health/do-children-grieve">grief</a>. Your children's age will affect how they handle the stress of a tragedy.</p> <h4>Keep these reactions and behaviors in mind based on your children's ages:</h4> <ul> <li><strong>Preschool children</strong><br /> Children in this age range become clingy or want to stay in a place that makes them feel safe. Some children might revert to wetting the bed or sucking their thumbs. Avoid criticizing your children for this behavior.</li> <li><strong>Elementary and early middle school children</strong><br /> At these ages, children might be scared to go to school, have trouble sleeping and paying attention, or become aggressive. They might grieve in short segments and show persistent concern for their safety.</li> <li><strong>Upper middle school and high school children</strong><br /> Older children might deny that they're upset. Some children might complain about aches because they're unable to identify what's bothering them. Others might start arguments or resist authority. Some children might experience depression, anger and sleep problems.</li> </ul> <p>These reactions are normal. However, if your children continue to display these behaviors for more than two to four weeks, they might need more help coping. If you're concerned about your children's reaction, talk to a mental health professional.</p> <h2>Steps to help your children cope</h2> <h4>To help your children process what happened:</h4> <ul> <li><strong>Remain calm.</strong> <br /> Your children will look to you for cues about how to react. It's OK for children to see adults sad or crying, but consider excusing yourself if you're experiencing intense emotions.</li> <li><strong>Reassure your children that they are safe.</strong> <br /> Point out factors that ensure your children's immediate safety. Review your home safety procedures. Make your home a comforting space for your children. Know your children's school emergency procedures for weather, fire or an intruder. This can help your own reassurance to communicate about procedures confidently to your children.</li> <li><strong>Limit media exposure.</strong> <br /> Constantly watching news coverage of a tragedy can heighten anxiety. Limit your child's exposure to violence on TV and in the news. When older children watch or read news reports, try to do it with them. When violence is in the news, ask what your child knows or has heard so you can correct misperceptions.</li> <li><strong>Avoid placing blame.</strong> <br /> If the tragedy was caused by human violence or error, be careful not to blame a cultural, racial or ethnic group, or people who have mental illnesses.</li> <li><strong>Maintain the routine.</strong> <br /> To give your children a sense of normalcy, keep up your family's usual dinner, homework and bedtime routines.</li> <li><strong>Spend extra time together.</strong> <br /> This can foster your children's sense of security. If your children are having trouble sleeping, allow them to sleep with a light on or to sleep in your room for a short time.</li> <li><strong>Encourage the expression of feelings.</strong> <br /> Explain that it's OK to be upset. Let your children write about or draw what they are feeling. Encourage time with friends. Physical activity might be an outlet for frustration.</li> <li><strong>Do something.</strong> <br /> Consider ways to help people affected by tragedy and their families. Hold a service related to the tragedy. You might work with your children to write thank-you notes to first responders.</li> </ul> <p>If your child is feeling unsafe because of events in their school, community or in the news, and following these guidelines does not help you or your child feel more secure, professional help may be needed. Contacting your health care team can help you and your children restore a sense of safety.</p> <h2>Starting a conversation with children</h2> <h4>When you talk to your children about safety or their worries about safety, follow these guidelines:</h4> <ul> <li><strong>Teach your children to trust their instincts.</strong><br /> If they feel afraid or think something is not right, they should find a trusted adult for help.</li> <li><strong>Answer children's questions honestly.</strong><br /> Be calm and matter-of-fact, giving them only necessary information. Younger children only need simple explanations; whereas, older children or teens may want more discussion.</li> <li><strong>It's important not to promise your children that violence will never occur.</strong><br /> Children know that bad things happen. Making promises about things you can't control compromises trust and can ultimately increase your child's anxiety.</li> </ul> <p>Caring for yourself after a tragedy is important. Pay attention to your feelings and lean on loved ones or talk to a mental health professional. Get enough sleep, eat a healthy diet and stay active. This will enable you to care for your children and be a role model for how to cope.</p> <p><em><a href="/providers/janice-schreier-lcsw" target="_self" title="Opens in same window.">Janice Schreier</a> is a clinical therapist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Anxiety disorders - including generalized anxiety disorder, separation anxiety disorder, social anxiety disorder, obsessive compulsive disorder, post-traumatic stress disorder and avoidant-restrictive food intake disorder.</li> <li>Child and adolescent depression and trauma work</li> <li>Family-based groups on anxiety, depression and ADHD</li> <li>Treatment for children ages six years old through young adulthood</li> </ul>L.C.S.W.<p>I provide evidence-based care to children, adolescents and families with a focus on making therapy both effective and time-limited. I strongly value family involvement and work collaboratively with caregivers throughout the process. My approach emphasizes teaching practical, evidence-based skills to both children and parents, empowering them to apply these strategies independently and sustain progress beyond the course of therapy.</p> <p>I facilitate the following groups for families: Parenting the child with ADHD group program, Facing fears together anxiety program, and Empowering the adolescent with anxiety and depression family program.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Social Work, University of Wisconsin-La Crosse</li> <li>Master's degree, Social Work, University of Wisconsin-Milwaukee</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Autism Spectrum Disorders</li> <li>Licensed Clinical Social Worker, Substance Abuse Specialty</li> </ul>Schreier<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/janice-schreier-msw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=42215A8A31EDEE2903AC5F89E6D23B11" alt="Janice Schreier, L.C.S.W." width="280" height="280" DisableNVelocity="true" />Janice<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15449963Janice Schreier, L.C.S.W.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/adult-with-arms-over-childs-shoulders.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E064D0150BCDB2B718D9B9ACA857E5AB" alt="Adult with arms over childs shoulders" width="660" height="370" DisableNVelocity="true" />Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Dawn Haller6/1/2020When thinking about staying healthy, your home may seem like the safest place. A big part of being healthy means preventing accidents and injuries in your own home. Consider these safety tips.Healthy home advice: Falls, chemicals, medications, sharps<p>When thinking about staying healthy, your home may seem like the safest place. A big part of being healthy means preventing accidents and injuries in your own home.</p> <h2>To improve your well-being, consider these tips:</h2> <h3>Fall prevention</h3> <p>Falls are quite common, especially among the senior citizen population and during the winter months.</p> <h4>Here are a few strategies to help you avoid slips and falls:</h4> <ul> <li><strong>Light it up.</strong><br /> Keep your house, inside and out, well lit. Dark rooms and areas pose greater risks than spaces with adequate lighting.</li> <li><strong>Remove clutter.</strong><br /> Excess boxes, cords and rugs should be stored in a safe place. These things, among others, are all fall hazards.</li> <li><strong>Use support as needed.</strong><br /> If you move around better with a cane or walker, use that device. And make sure you have hand railings, seating and nonslip treads throughout your home, including in your bathroom and shower.</li> <li><strong>Wear practical shoes.</strong><br /> Choose sturdy, well-fitting shoes with skid-proof soles. High heels, sandals, slippers and stocking feet can be a catalyst for falling.</li> <li><strong>Stay active.</strong><br /> Physical activity keeps you moving, and enhances your strength, balance, coordination and flexibility — all of which help reduce falls.</li> <li><strong>Talk with your healthcare provider.</strong><br /> Discuss medications and health conditions that could possibly contribute to falls. Additionally, cover your fall history and what led to those incidents.</li> </ul> <h3>Medication safety</h3> <p>Always keep your medications in their original containers, except for medications you choose to place in a daily pill box. Use this pill box to assist with compliance, and always store medication in a safe place. Never take another person's medication, share your medications or take more or less of a medication than directed. Dispose of unused or unneeded controlled substances and all old medications.</p> <p>Another common and often overlooked danger in the home is the common chemicals you have on shelves, benches and countertops.</p> <h4>Follow this advice when it comes to household chemicals:</h4> <ul> <li>Store chemicals in original containers. If that's not an option, be sure to clearly label the bottle or can.</li> <li>Keep cleaners and other toxins out of the reach of children.</li> <li>Read warning labels.</li> <li>Follow safety instructions.</li> <li>Have the <a rel="noopener" href="https://aapcc.org/" target="_blank" title="Opens in new window.">poison control center</a> phone number available: 800-222-1222.</li> <li>Properly dispose of expired, leaking or contaminated chemicals.</li> <li>Don't combine chemicals.</li> <li>Keep chemicals far from food items.</li> <li>Stay diligent about hand-washing after using cleaners and other chemicals.</li> </ul> <h3> Sharps disposal</h3> <p>According to the <a rel="noopener" href="https://www.pca.state.mn.us/" target="_blank" title="Opens in new window.">Minnesota Pollution Control Agency</a>, sharps, including needles, lancets and syringes, should be stored in a sharps disposal container or a laundry detergent bottle with a cap. Sharps disposal containers are available for purchase at most pharmacies.</p> <p>Destroy sharps at home by using an incinerating device or needle cutter. Melted metal and remaining parts of syringes can then be safely deposited in the garbage — not the recycling bin. Dispose of clipped needles at a sharps collection site or via a sharps mail-back program.</p> <p>Keep these fall prevention, chemical handling, medication management and sharps disposal tips in mind to ensure you, your family and your visitors are safer in your home.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2020/front-porch-view-of-door.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6D85876130E708584EFBA5C89EE6F702" alt="Front porch view of door" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Medication ManagementNearly 70% of Americans take at least one prescription drug, and more than half take two.Dawn Haller4/30/2015<p>Sifting through birth control options can be daunting. Start with these questions and tips.</p>Choosing the right birth control<img alt="Women talking" src="/-/media/national-files/images/hometown-health/2015/women-talking.jpg?h=300&w=200&sc_lang=en&hash=CB611B1D35F828AE5BB3BF6864117DC4" style="height: 300px; width: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>There are many safe, effective birth control options. However, choosing the right one can be confusing. There are several factors to consider when choosing a birth control option, such as your desire for future pregnancy, hopes for the type of bleeding you might have and some health considerations. You and your partner becoming familiarized with the many options can help you choose the right method.</p> <h3>Do you prefer to have a regular, predictable cycle?</h3> <p>A hormonal option, such as an estrogen/progesterone combination, might be a good choice for you. With this type, you will still have predictable bleeding. The downfall of this type is that you have to remember to use it daily, weekly or monthly. This can be difficult and puts you at an increased risk for pregnancy.</p> <ul> <li>Oral contraceptive pill (use daily)</li> <li>Contraceptive patch (use weekly)</li> <li>Vaginal ring (use monthly)</li> </ul> <p>If you are starting with regular cycles and prefer a reliable form of birth control, you also may want to consider the copper IUD (see below).</p> <h3>Do you prefer no bleeding at all?</h3> <p>A progesterone-only product may be best for you. With this type, you may not have any bleeding or you may have light bleeding. This often is used for women who need effective birth control and have difficulties with heavy periods. The downfall is that the bleeding can be unpredictable.</p> <ul> <li>Contraceptive injection (injection every three months)</li> <li>Contraceptive implant (rod placed into arm, effective for three years)</li> <li>Hormonal IUD (T-shaped device placed into uterus, effective for three or five years)</li> </ul> <h3>Is your main goal to prevent pregnancy long-term?</h3> <p>Long-acting reversible contraception (or LARC) may be best for you. LARC methods are some of the most highly effective forms of birth control and are effective for three to 10 years. In fact, LARC methods are as effective as permanent options. However, they are all reversible; therefore, you still can have children in the future.</p> <ul> <li>Contraceptive implant (effective for three years)</li> <li>Hormonal IUD (effective for three to five years) </li> <li>Copper IUD (effective for 10 years)</li> </ul> <h3>Are you done having children or do not desire to have any?</h3> <p>Permanent birth control may be best for you. This option is permanent; therefore, you should not choose this option if there is any chance you may want children in the future.</p> <ul> <li>Tubal ligation (female sterilization) is done in the operating room and requires abdominal incisions.</li> <li>Vasectomy (male sterilization) is done as an outpatient office procedure.</li> </ul> <p>Consult with your health care provider about your medical history and how it might affect your choice of birth control.</p> <p>Read about <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/combination-birth-control-pills/in-depth/birth-control-options/art-20045571" target="_blank" title="Opens in new window.">popular birth control methods</a> to help you determine what best fits your pregnancy prevention goals and your options for accomplishing them.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2015/women-talking-small.jpg?h=200&iar=0&w=200&sc_lang=en&hash=68AF6F58ED55BCE1D0AAA99CF57F9899" alt="Women talking small" width="200" height="200" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller10/19/2022When your child has an ear infection, it's common to think an antibiotic is necessary. Learn why that may not always be the case and how you can treat it at home.Do ear infections always need to be treated with antibiotics?<p>Many parents bring their children to a health care professional with ear infections and request antibiotics, but antibiotics sometimes aren't the right choice. Most ear infections cure themselves without the help of antibiotics.</p> <h2>What is an ear infection?</h2> <p>Let's first discuss what an ear infection is and alternative treatments to antibiotics. An ear infection is a bacterial or viral infection that affects the ear. It becomes painful when buildups of fluid and inflammation occur in the air-filled space behind the eardrum. Signs and symptoms of infection will quickly show. Children are more likely than adults to get ear infections.</p> <h2>Ear infection symptoms</h2> <h3>You can tell if children have an ear infection if they start showing any of these symptoms:</h3> <ul> <li>Pain in the ear, especially while lying down</li> <li>Pulling or tugging the ear</li> <li>Difficulty sleeping</li> <li>Difficulty hearing or responding to sounds</li> <li>Fever or headache</li> </ul> <h2>Home remedies for ear infections</h2> <p>Home remedies can help manage children's pain. Try placing a warm, damp washcloth over the affected ear.</p> <p>Most health care professionals recommend over-the-counter medication to relieve pain, such as ibuprofen or acetaminophen. Use these medications as directed on the label.</p> <h2>How to treat ear infections</h2> <p>Generally, an ear infection will improve within the first couple days and clear up within one to two weeks without any treatment.</p> <h3>It's recommended to use the wait-and-see approach for:</h3> <ul> <li>Children age 6 to 23 months with mild inner ear pain in one ear for less than 48 hours and a temperature less than 102.2 F</li> <li>Children age 2 and older with mild inner ear pain in one or both ears for less than 48 hours and a temperature less than 102.2 F</li> </ul> <p>Your health care professional can suggest the best treatment for your children. Antibiotics may be beneficial for certain children with ear infections. A health care professional can explain the potential side effects and concerns about antibiotics creating strains of resistant disease.</p> <p>If antibiotics are prescribed, be sure to use the entire antibiotic as directed. Failing to do so can result in recurring infection and resistance of bacteria to antibiotic medication.</p> <h2>Reduce ear infection risk</h2> <h3>Before an ear infection occurs, you can reduce the risk of ear infection with these tips:</h3> <ul> <li>Teach children to wash their hands properly and frequently. Encourage children to cough or sneeze into their elbow.</li> <li>Avoid secondhand smoke by staying in smoke-free environments.</li> <li>Consider breastfeeding your baby for a minimum of 6 months. Breast milk contains antibodies that may protect from ear infections.</li> <li>When bottle-feeding, hold your baby upright and avoid propping the bottle while your baby is lying down.</li> <li>Talk to your children's primary care provider about vaccines, including the seasonal flu shot for children 6 months and older.</li> </ul> <p><em><a href="/providers/timothy-slama-do" target="_self" title="Opens in same window.">Timothy Slama, D.O.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p><ul> <li>Dermatology</li> <li>Pediatrics</li> <li>Sports medicine</li> </ul>D.O.<p>I grew up 30 minutes from Fairmont. I'm married with three kids and coach tennis at the Fairmont High School. I'm also a medical consultant for public health in Martin and Faribault counties.</p><p><strong>Education</strong></p> <ul> <li>Des Moines University College of Osteopathic Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Iowa Lutheran Hospital, University of Iowa</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Iowa Lutheran Hospital</li> </ul> <p><strong>Certifications</strong> </p> <ul> <li>Family Medicine, American Board of Family Medicine</li> <li>Certified Medical Examiner, Department of Transportation</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Medical Association </li> <li>Minnesota Academy of Family Physicians</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Slama<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/timothy-slama-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FCCFA79564EA50EAAA4C53E2DE19802C" alt="Timothy Slama, D.O." width="280" height="280" DisableNVelocity="true" />{F6F9D4D2-2155-4F19-885A-FEFABCBBB330}Timothy <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15345599Timothy Slama DO1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}<img src="/-/media/national-files/images/hometown-health/2022/child-sleeping-on-adult-lap.jpg?h=370&iar=0&w=660&sc_lang=en&hash=DFCE5F544BF969262D7B80A23E4BE5EF" alt="Child sleeping on adult lap" width="660" height="370" DisableNVelocity="true" />Ear HealthAn audiologist specializes in evaluating and treating people of all ages with hearing loss, dizziness and balance disorders. Specialty audiology consultation is available for assessment and treatment of hearing loss, tinnitus, dizziness and balance disorders.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller2/15/2023What's the simplest, most effective way to stay healthy? Spoiler alert: It's washing your hands frequently. Read about the power of hand-washing, and get more tips for keeping children healthy.Keep your children healthy at school<p>It may seem as though school-age children frequently get sick, especially during certain times each year. Why do children this age tend to get sick so often? </p> <p>In the early school years, your children's immune systems are put to the test. Young children in large group settings tend to quickly spread organisms that cause illness.</p> <p>Viruses cause many common childhood illnesses. All it takes is for one child to bring a virus to school for the <a href="/hometown-health/speaking-of-health/steps-to-prevent-norovirus" target="_self" title="Opens in same window.">spread of illness</a> to begin.</p> <h2>The power of hand-washing</h2> <p>What's the best way to keep your children healthy in school? <a href="/hometown-health/speaking-of-health/clean-up-your-hand-washing-skills" target="_self" title="Opens in same window.">Frequent hand-washing</a> is the simplest, most effective way to stay healthy. </p> <h3>Remind your children to wash their hands when doing these activities:</h3> <ul> <li>Before eating a meal or snack</li> <li>After going to the bathroom</li> <li>After coughing, sneezing or blowing their nose</li> <li>After playing outside.</li> </ul> <p>Children should soap up their hands for as long as it takes to sing the "Happy Birthday" song twice through, or at least 20 seconds.</p> <h2>Staying healthy with simple tips</h2> <h3>Here are more tips for keeping kids healthy in school:</h3> <ul> <li>Give your children alcohol-based hand sanitizer to keep in their desks or backpacks. When hand-washing is not an option, children should use hand sanitizer before eating snacks or lunch and after using shared objects, such as a computer, pencil sharpener or water fountain.</li> <li>Give your children a package of tissues to keep in their desks or backpacks. Encourage your children to sneeze into a tissue. If a tissue is not available, they should cough or sneeze into the crook of their elbow.</li> <li>Remind children to keep their hands away from their eyes and out of their mouths because hands often are covered in germs.</li> <li>Teach children to not share water bottles, food or other personal items. Use this simple rule: If you put the item in your mouth, keep it to yourself.</li> </ul> <p>It's also important for your children to eat a healthy diet, get plenty of sleep and stay current on their <a href="/hometown-health/speaking-of-health/the-facts-about-vaccinations" target="_self" title="Opens in same window.">vaccinations</a> to help fend off illness-causing organisms.</p> <p>Keep your children at home if they have symptoms, including fever, cough, sore throat or rashes. </p> <p><em><a href="/providers/michael-rogge-md" target="_self" title="Opens in same window.">Michael Rogge, M.D.</a>, is a physician in <a href="/locations/prairie-du-chien/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/prairie-du-chien" target="_self" title="Opens in same window.">Prairie du Chien</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Iowa College of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mayo Clinic Family Medicine Residency Program</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Board of Family Practice</li> <li>American Medical Association</li> <li>Wisconsin Academy of Family Physicians</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Rogge<img src="/-/media/shared-files/images/medical-professionals/full/prairie-du-chien/michael-rogge-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=05D5A341B6BA0DFB616B81ACE1BBAA1A" alt="Michael Rogge MD" width="280" height="280" DisableNVelocity="true" />Michael <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12518492Michael Rogge, M.D.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2023/child-washing-hands.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C7FBF97E3FF1731A97FCE471EFFA76A6" alt="Child washing hands" width="660" height="370" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller1/19/2024Winter is filled with fun outdoor sports that improve your health. But what happens when muscle and joint injuries occur? Learn about common injuries, and get prevention tips.From ski slopes to skating rinks, winter sports hold risks for ortho injuries<p>Winter is filled with fun outdoor sports, including ice skating, sledding and downhill skiing. These activities are excellent for improving cardiovascular health and provide enjoyable entertainment for all ages. But what happens when muscle and joint injuries occur? At the ice rink or on the slopes, injuries can happen in the blink of an eye. Musculoskeletal injuries can be debilitating and may require medical intervention from an <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">orthopedics specialist</a>.</p> <h2>Be aware of these common winter sports-related injuries and some tips for preventing them from occurring.</h2> <h3>Torn ACL</h3> <p>The <a href="/hometown-health/speaking-of-health/how-one-tendon-can-throw-off-stride" target="_self" title="Opens in same window.">anterior cruciate ligament, or ACL</a>, is one of the major stabilizing ligaments in the knee, and injury to it can result in an unstable knee. ACL reconstruction surgery is done to reconstruct the torn ligament and restore stability to the knee. ACL injuries commonly occur during winter sports involving sudden stops, changes in direction or twisting, such as downhill skiing. </p> <p>During ACL reconstruction surgery, the torn ligament is removed and replaced with a piece of tendon from another part of your knee or a deceased donor. This surgery is an outpatient procedure that's performed through small incisions around your knee joint. </p> <h3>Torn meniscus</h3> <p>The <a href="/hometown-health/speaking-of-health/treating-your-knees-shock-absorbers" target="_self" title="Opens in same window.">meniscus</a> is a C-shaped piece of cartilage in your knee, with one in the inside and one in the outside of the knee compartment. A torn meniscus is one of the most common knee injuries. Actions that forcefully twist or rotate your knee, especially when putting the pressure of your full weight on it, can lead to a torn meniscus.</p> <h4>If you have torn your meniscus, you may experience these signs and symptoms in your knee:</h4> <ul> <li>A popping sensation</li> <li>Swelling or stiffness</li> <li>Pain, especially when twisting or rotating your knee</li> <li>Difficulty straightening your knee fully</li> <li>Experiencing what feels like a block to moving your knee, as if your knee were locked in place</li> </ul> <p>If, after an injury, you can't move your knee in the usual way, it's important to see your doctor as soon as possible. Conservative treatment, such as rest, ice, medication and possibly an injection, sometimes is enough to relieve the pain and maintain normal knee function. In other cases, a torn meniscus requires surgical treatment. If your knee remains painful, stiff or locked, your doctor may recommend surgery. Depending on the location of the tear, it may be possible to repair it. If the tear can't be repaired, the meniscus may be surgically trimmed. Surgery may be done through tiny incisions using an arthroscope. After surgery, you'll need to do exercises to regain knee range of motion, strength and stability.</p> <h3>Wrist fracture</h3> <p>A broken wrist, or <a href="/locations/austin/services-and-treatments/orthopedic-surgery/hand" target="_self" title="Opens in same window.">wrist fracture</a>, can involve the small bones in the wrist or the ends of the forearm bones. Wrist fractures most commonly occur when people try to catch themselves during a fall and land on an outstretched hand.</p> <p>Treatment may include a splint, cast or surgery, depending on the severity and amount of displacement of the fracture. Surgery often involves using pins or plates and screws to hold the broken bones in the appropriate position while they heal.</p> <p><a href="/services-and-treatments/physical-medicine-and-rehabilitation" target="_self" title="Opens in same window.">Rehabilitation</a> is an integral part of the healing process, with the primary goals of restoring range of motion, strength and function.</p> <h2>Preventing injury</h2> <h3>It's impossible to prevent the unforeseen events that often cause musculoskeletal injuries, but these essential tips may help you:</h3> <ul> <li>Eat a nutritious diet with adequate calcium and vitamin D.</li> <li>Get plenty of weight-bearing exercise.</li> <li>Incorporate resistance training to strengthen muscles, bones and connective tissue.</li> <li>Loosen up tight muscles by stretching eight to 10 minutes before and after exercise.</li> <li>Move regularly throughout the day to stimulate blood flow to your arms and legs.</li> <li>Quit smoking if you're a smoker.</li> </ul> <p>Don't let the frigid weather or fear of injuries keep you from enjoying wintertime sports. Whether you're hitting the slopes or sledding down a hill with your kids, listen to your body and enjoy winter activities safely.</p> <h2>Next steps:</h2> <ul> <li><a href="https://www.mayoclinichealthsystem.org/providers?service=Orthopedic%20Surgery" target="_self" title="Opens in same window.">Find an orthopedic specialist near you.</a></li> <li><a href="/hometown-health/speaking-of-health/winter-weather-are-falls-and-slips-avoidable" target="_self" title="Opens in same window.">Learn how to avoid winter slips and falls.</a></li> <li><a href="/hometown-health/speaking-of-health/get-the-facts-about-knee-pain" target="_self" title="Opens in same window.">Get the facts about knee pain.</a></li> <li><a href="/hometown-health/speaking-of-health/keeping-your-winter-balance" target="_self" title="Opens in same window.">Practice walking safely in winter.</a></li> </ul> <p><a href="/providers/robert-cates-do" target="_self" title="Opens in same window."><em>Robert Cates, D.O.</em></a><em>, is an <a href="/locations/austin/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">orthopedic surgeon in Austin</a>, Minnesota.</em></p><ul> <li>Adult and pediatric care</li> <li>Knee injuries, such as cartilage injuries, meniscal tears, ACL tears, ligament tears and arthritis</li> <li>Shoulder and knee joint preservation and total joint replacement</li> <li>Shoulder injuries, such as rotator cuff tears, labral tears/shoulder instability, arthritis and shoulder fractures</li> <li>Sports medicine</li> </ul>D.O.<p>My philosophy is to provide outstanding patient care in an individualized fashion. Every patient is unique with regard to injury, activity level and goals.</p> <p>I will gather your history, perform a thorough exam, review all imaging and discuss treatment options - both nonsurgical and surgical. Together, you and I will formulate an individualized care plan. I believe this is essential to optimizing the outcomes and improving your quality of life. I will strive to make your experience the absolute best while always remembering that needs of the patient come first.</p><p><strong>Education</strong></p> <ul> <li>Doctor of Osteopathic Medicine, University of North Texas Health Science Center</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Orthopedic Surgery, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Orthopedic Sports Medicine, University of Iowa</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Orthopaedic Surgery</li> <li>Certified Strength and Conditioning Specialist</li> <li>National Strength and Conditioning Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Orthopedics, Mayo Clinic College of Medicine and Science</li> </ul>Cates<img src="/-/media/shared-files/images/medical-professionals/full/austin/robert-cates-do.JPG?h=280&iar=0&w=280&sc_lang=en&hash=63C2E704655A01B51DD915D898D0F91B" alt="Robert Cates DO" width="280" height="280" DisableNVelocity="true" />Robert<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15728790Robert Cates DO1{DEF55970-853F-4E96-9A4D-3413874FF059}|{7CBD4F38-8554-4F2D-B828-ADDCE770E65A}|{7746ADF8-715B-4593-8AAB-55D7F0467848}<img src="/-/media/national-files/images/hometown-health/2019/couple-crosscountry-skiing.jpg?h=370&iar=0&w=660&sc_lang=en&hash=18E4242B76AD3BDF0BF011B049BBBDA7" alt="Couple cross-country skiing" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Dawn Haller5/16/2023It’s easy to get a minor burn from a hot pan while cooking. Instead of relying on myths, like slathering butter on a burn, find out what you really should do. Hint: Save the butter for your toast.Ouch! I've burned my hand on a hot pan — now what?<p>It's easy to get a burn on your arm or hand from a hot pan while cooking. Extremely hot water — over 110 degrees Fahrenheit — can cause burns, as can stoves, fires, hot food and the sun.</p> <p>Most burns are minor and you can manage them at home, but it's important to know the signs of a more serious burn. More severe burns can cause serious complications and may require emergency treatment. One of the most important things to do is to act fast.</p> <h2>Burns cause different degrees of damage.</h2> <ul> <li>A first-degree burn is minor. It affects only the outer layer of the skin.</li> <li>A second-degree burn affects the second layer of skin, called the dermis.</li> <li>A third-degree burn reaches into the deeper layers beneath the skin.</li> </ul> <h2>Treating a minor burn</h2> <p>There are many myths about how to treat a minor burn. Your questions may include: Should you pop the blister? Do you use hot or cold water on it? Is it good to cover a burn with a bandage?</p> <h3>Follow these tips for treating a minor burn:</h3> <ul> <li>Place the burned area under running water slightly colder than room temperature for 10 to 15 minutes or until the pain eases. Or put a cool, clean, damp cloth on the burn.</li> <li>Be aware that the burned area may swell. Remove tight items, such as rings or clothing, from the burned area as quickly as possible.</li> <li>Do not break a blister if it's bigger than your little fingernail. If the blister does break, clean it with mild soap and water. Apply an antibiotic ointment, and cover the area with a bandage or gauze.</li> <li>Applying moisturizer, aloe vera gel or other pain relief gels may provide temporary relief. Don't slather on butter — sometimes mentioned as a home remedy — because it retains heat and could be contaminated with bacteria.</li> <li>Keep the wound covered with a loose dressing to help it stay clean and decrease pain.</li> <li>Ease the pain with an over-the-counter pain reliever, such as Ibuprofen, naproxen or acetaminophen.</li> <li>Make sure you've had a tetanus shot within the last 10 years because you can get tetanus through an open wound in the skin.</li> </ul> <h2>When to see your health care team after a burn</h2> <p>See your health care team if the symptoms worsen or a larger blister develops. Large blisters are best removed by health care professional as they rarely will remain intact on their own.</p> <h3>Also, seek care if the burn:</h3> <ul> <li>Covers a large area of the body</li> <li>Has other associated injuries</li> <li>Has infection-like signs, such as oozing from the wound, increased pain, redness and swelling</li> <li>Involves the area around the eyes, nose or mouth</li> <li>Is severe or deep</li> </ul> <p>Call 911 for emergency medical help for major burns.</p> <h2>Get more safety tips:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/toy-safety-keep-your-kids-safe" target="_self" title="Opens in same window.">Don't let unsafe toys spoil holiday fun</a></li> <li><a href="/hometown-health/speaking-of-health/use-caution-with-fireworks" target="_self" title="Opens in same window.">Use caution with fireworks</a></li> <li><a href="/hometown-health/speaking-of-health/should-super-glue-be-in-your-first-aid-kit" target="_self" title="Opens in same window.">Should super glue be in your first-aid kit?</a></li> <li><a href="/hometown-health/speaking-of-health/household-safety-checklist-for-senior-citizens" target="_self" title="Opens in same window.">Household safety checklist for senior citizens</a></li> </ul> <p><em><a href="/providers/paul-horvath-md" target="_self" title="Opens in same window.">Paul Horvath, M.D.</a>, practices <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">emergency medicine</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Wisconsin Medical School-Madison</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Kalamazoo Center for Medical Studies</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Emergency Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Emergency Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Horvath<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/paul-horvath-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6D9F9FFCF71AD564DF6A3FD125A4F235" alt="Paul Horvath, M.D." width="280" height="280" DisableNVelocity="true" />Paul<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13467174Paul Horvath, M.D.1<img src="/-/media/national-files/images/hometown-health/2022/gas-stove-open-flame.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9AAC5F0BE40A6473A690E64544736769" alt="Gas stove open flame" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller12/16/2024A prediabetes diagnosis means your blood sugar levels aren’t high enough to be classified as type 2 diabetes but indicate a need for a change. Learn when to get your blood sugar levels tested.I've been diagnosed with prediabetes. What does that mean?<p>If you've been diagnosed with prediabetes, it means your blood sugar levels aren't high enough to be classified as type 2 diabetes but are high enough to indicate a need for changes to your lifestyle.</p> <h3>What is prediabetes?</h3> <p>A healthy fasting blood sugar level is below 100, whereas a person with <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/prediabetes/basics/definition/con-20024420" target="_blank" title="Opens in a new window">prediabetes</a> has a fasting blood sugar level between 100 and 126. </p> <p>Once levels have surpassed 126, it's classified as <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/basics/definition/con-20031902" target="_blank" title="Opens in a new window">type 2 diabetes</a>. This indicates that the body resists insulin or doesn't produce enough to maintain healthy blood sugar levels. </p> <p>Other names used for prediabetes are impaired fasting glucose, glucose intolerance, impaired glucose tolerance and borderline diabetes.</p> <p>Foods high in carbohydrates raise blood sugar more than other foods. During digestion, the pancreas produces insulin, which then binds to carbohydrates in the blood and takes it into cells as a source of energy. </p> <p>If you have prediabetes, sugar builds up in the bloodstream rather than fueling the cells. </p> <p>A healthy weight allows insulin to work more efficiently and can help keep blood sugars within a healthy range. A nutritious diet and regular exercise are two of the best ways to bring your blood sugar levels back to a <a href="/hometown-health/speaking-of-health/diabetes-what-you-need-to-know-and-do" target="_self" title="Opens in same window">healthy range</a>.</p> <h3>What factors increase the risk of developing prediabetes?</h3> <p><strong>The same factors that may increase the risk of a person getting type 2 diabetes also may increase the risk of prediabetes, including:</strong></p> <ul style="list-style-type: disc;"> <li>Age 35 or older</li> <li>Excess weight in the abdomen</li> <li>Family history of diabetes</li> <li><a href="/hometown-health/speaking-of-health/6-ways-to-manage-high-blood-pressure" target="_self" title="Opens in same window">High blood pressure</a></li> <li>High cholesterol</li> <li>Overweight or obesity</li> <li>Previous <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/gestational-diabetes/basics/definition/con-20014854" target="_blank" title="Opens in a new window">gestational diabetes</a> diagnosis</li> <li>Race or ethnicity, as African American, Hispanic, American Indian and Asian American people are more likely to develop prediabetes</li> <li>Sedentary lifestyle</li> </ul> <h3>When should someone be tested for prediabetes?</h3> <p>If you're 35 or older, your fasting blood sugar should be checked yearly during your physical exam. If you've had gestational diabetes, it's crucial to have your blood sugar checked each year since this condition increases your risk of developing prediabetes or type 2 diabetes.</p> <h3>What are prediabetes symptoms?</h3> <p>People often don't know they have prediabetes because they may not experience any symptoms.</p> <p><strong>People with prediabetes and people with type 2 diabetes may experience some of these symptoms:</strong></p> <ul style="list-style-type: disc;"> <li>Blurred vision</li> <li>Fatigue</li> <li>Frequent urination</li> <li>Increased hunger</li> <li>Increased thirst</li> </ul> <h3>Can prediabetes be reversed?</h3> <p>After a diagnosis of prediabetes, you may be referred to a <a href="/services-and-treatments/diabetes-education" target="_self" title="Opens in same window">diabetes educator</a> who can customize a plan to help you manage your health and well-being.</p> <p>You also will <a href="/hometown-health/speaking-of-health/how-to-live-well-with-diabetes" target="_self" title="Opens in same window">learn lifestyle skills</a> to manage prediabetes and type 2 diabetes. These skills may include meal planning, exercise programs, medication management, stress management and sleep hygiene. </p> <p>People with prediabetes may be able to prevent or significantly <a href="/hometown-health/speaking-of-health/diabetes-definition-prevention-and-warning-signs" target="_self" title="Opens in same window">delay the development of type 2 diabetes</a> through lifestyle changes, including achieving and maintaining a healthy weight.</p> <p>Most prediabetes treatment plans do not include medications or routine monitoring of blood sugar.</p> <h3>What are the consequences of diabetes?</h3> <p>Diabetes can have long-term health consequences.</p> <p><strong>Your risk of developing type 2 diabetes is higher if you have prediabetes. Uncontrolled type 2 diabetes increases your health risk for:</strong></p> <ul style="list-style-type: disc;"> <li><a href="/hometown-health/speaking-of-health/diabetes-and-your-eyes" target="_self" title="Opens in same window">Eye damage</a>, including blindness</li> <li>Heart disease</li> <li>Increased infections</li> <li>Kidney disease or kidney failure</li> <li>Limb amputation</li> <li>Nerve damage</li> <li>Poor wound healing</li> <li>Stroke</li> </ul> <p>Talk to your healthcare team if you have any questions or concerns about your blood sugar level or if you develop any symptoms of prediabetes or type 2 diabetes.</p> <h3>Watch this video about prediabetes risk factors and the next step after a diagnosis:</h3> <p><iframe width="560" height="315" src="https://www.youtube.com/embed/twEV6tAqWGU?si=Goak0l1fk4a0xqy0" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin"></iframe></p> <p><em>Tara Wilde</em><em> is a <a href="/services-and-treatments/diabetes-education" target="_self" title="Opens in same window.">certified diabetes educator</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2022/lifting-bottle-of-water-to-drink.jpg?h=370&iar=0&w=660&sc_lang=en&hash=95769878B9E1D4AD927946A90132D0FC" alt="Lifting bottle of water to drink" width="660" height="370" DisableNVelocity="true" />DiabetesIf you have diabetes, no matter what type, it means you have too much glucose in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.Dawn Haller1/12/2016Get answers to common questions or concerns about bariatric, or weight-loss, surgery.Q&A: Weight-loss surgery<img alt="QandAweightlosssurgery300x200" src="/-/media/national-files/images/hometown-health/2016/2016-general/qandaweightlosssurgery300x200.jpg?h=200&w=300&sc_lang=en&hash=E481EE73CCBF8918CA56F8083071F7AC" style="width: 300px; height: 200px; float: right; margin-bottom: 10px; margin-left: 10px;"> <h2>We face high levels of obesity in the U.S. What constitutes obesity, and what are some of the surgical options to assist with weight loss?</h2> <p>In the U.S., 69% of adults are overweight and 35.1% are obese. In adolescents, 8.4–20.5% of children under 20 suffer from obesity. Obesity is defined by using a complicated formula that takes into account your height and weight. The result of this formula is a two-digit number called a <a href="http://www.mayoclinic.org/diseases-conditions/obesity/in-depth/bmi-calculator/itt-20084938" target="_parent" title="Opens in new window"> BMI</a>, or body mass index.</p> <p>Obesity is defined as having a BMI greater than 30. The most important thing for people considering weight-loss, or bariatric, surgery is to let go of the guilt and shame associated with their weight, and choose to take control of their life and health.</p> <p>I often hear patients talk about how friends and family think they're taking the easy way out by choosing weight-loss surgery. Understand the physiology — the science — behind how we gain weight and how we lose weight are not simply the opposite of each other. It's much more complicated than most people realize.</p> <p>The process of getting ready for surgery takes about six months and involves working with a team to make sustained changes. People start their journey at Mayo Clinic Health System by attending a free <a href="/classes-and-events" target="_self" title="Opens in same window.">bariatric surgery information session</a> at a location near them.</p> <h2>With weight-loss or bariatric surgery, how does a team approach benefit patients?</h2> <p>Weight-loss surgery professionals have learned over the last 10 to 15 years the importance of a team approach. Collaborating with a team of experts has become so effective that many insurance companies actually require multidisciplinary clearance. We believe in multidisciplinary clearance and in a multidisciplinary team. Working together and communicating across disciplines is the best way to support patients in making sustainable changes to their lifestyles. For example, a physical therapist will help develop an exercise program and a psychologist might help the patient overcome barriers to initiating the program. Psychologists are wonderful at helping people overcome the barriers of self-control, self-confidence and motivation. Our team of experts regularly meets, and these touchpoints provide the members of the team a chance to discuss how they can give consistent support to individual patients. Dietitians, physical therapists, psychologists and diabetes educators are able to collaborate and develop individualized strategies for patients preparing for surgery.</p> <h2>Certain misconceptions about bariatric surgery exist. What are some common examples?</h2> <h3>It's the easy way out.</h3> <p>Prepping for bariatric surgery is time consuming and involves intense lifestyle modification. Patients often have a lifetime of habits and ideas about weight and weight loss that have to change. For example, most of these patients have the majority of their adult lives — and for some, their entire lives — thinking about how to lose weight. Unfortunately, many of these thoughts and habits we develop aren't healthy. As medical specialists, we teach patients how to maintain their weight. The surgery will get the weight off; the patients need to learn how to maintain that new weight. Thought patterns change entirely.</p> <h3>Everyone I know regained their weight.</h3> <p>Regaining weight can certainly happen, which is a key reason why a team approach has become so important. We better understand surgery works for a couple years, and then the body is able to adjust. At that time, lifestyle changes are integral to allowing patients to maintain their new weight. If you talk to someone who had surgery 10 to 15 years ago, their experience getting ready and following up after surgery is quite different from what patients do now to prepare for surgery and for long-term follow-up.</p> <p>Another important distinction revolves around <a rel="noopener" href="https://connect.mayoclinic.org/webinar/video-qa-about-endoscopic-sleeve-gastroplasty-esg-what-it-is-and-what-it-does/" target="_blank" title="Opens in new window.">lap band surgery</a>, which was popular for many years. Unfortunately, we know now that weight loss is suboptimal and long-term complications are high with lap band operations. Weight loss and the ability to keep the weight off are much better with <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/bariatric-surgery/in-depth/weight-loss-surgery/art-20045334?pg=2" target="_blank" title="Opens in a new window.">procedures that are considered metabolic</a> in nature, such as sleeve gastrectomy, Roux-en-Y and duodenal switch with biliopancreatic diversion.</p> <h3>It's too dangerous.</h3> <p>Bariatric surgery has become one of the safest general surgery procedures conducted. <a rel="noopener" href="https://asmbs.org/" target="_blank" title="Opens in new window.">The American Society of Metabolic and Bariatric Surgery</a> (ASMBS) has changed the focus of its accreditation from volume to quality. Surgeons are trained by doing specialized year-long fellowships under experienced surgeons who are able to teach advanced techniques. Additionally, the stapling technology we use to divide the stomach and bowel has improved tremendously, leading to safer surgeries. Mayo Clinic Health System is dedicated to the quality of care provided and has recently achieved accreditation in Mankato from the ASMBS and <a rel="noopener" href="https://www.facs.org/" target="_blank" title="Opens in new window.">American College of Surgeons</a> through a program called the <a rel="noopener" href="https://www.facs.org/quality-programs/mbsaqip" target="_blank" title="Opens in new window.">Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program</a>.</p> <h2>If someone has bariatric surgery, what should they expect in terms of weight loss?</h2> <p>In bariatric surgery, we talk about excess body weight and the excess body weight that's lost. The way we determine excess weight is by figuring out a patient's ideal body weight. Anything over their ideal body weight is considered excess. So, as an example, if a patient weighs 300 pounds and their ideal body weight is 200 pounds, that patient would have 100 pounds of excess weight.</p> <p>We offer two procedures: the sleeve gastrectomy and the Roux-en-Y. Patients who have a Roux-en-Y can expect to lose about 70% of their excess body weight, and patients who have a sleeve gastrectomy can expect to lose about 60% of their excess body weight.</p> <p>In the above example, the patient could expect to weigh 230 pounds after a Roux-en-Y procedure and 240 pounds after a sleeve gastrectomy. Keep in mind that everybody's ideal body weight is different. Many people who weigh 300 pounds could expect to lose more weight if they have a lower ideal body weight.</p> <p>At your initial appointment, we're able to help calculate your expected weight loss.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/qandaweightlosssurgery300x200.jpg?h=200&iar=0&w=300&sc_lang=en&hash=8BDD0146634E4D46651A67C794513615" alt="QandAweightlosssurgery300x200" width="300" height="200" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller1/28/2016<p>Weight management is a skill. And like any skill, you need to practice it over and over again. You may be under the misunderstanding that you should be able to “just do it.”</p>Weight-loss strategies for success<p><img alt="Woman with hand weight next to healthy food" src="/-/media/national-files/images/hometown-health/2016/2016-general/shutterstock_31170856_72ppi.jpg?h=286&w=400&sc_lang=en&hash=47A4D58A99FD0F3F8AC74E2B40AA0785" style="height: 286px; width: 400px; float: right; margin-bottom: 10px; margin-left: 10px;" />Have you often asked yourself “Why can’t I keep the weight off?” </p> <p>Weight management is a skill; and, like any skill, you need to practice it over and over again. You may be under the misunderstanding that you should be able to “just do it.” That would be like telling someone who wants to play the piano to “just do it” or saying “What do you mean you won’t let me operate on you? I read the ‘Surgery for Dummies’ book.” </p> <p> You also may have had obesity behaviors for your entire life. Changing is more difficult than learning a new behavior, because you have to undo the old behaviors. Be tolerant with yourself — skill development takes time and a lot of practice. We often tell our patients that we are looking for progress, not perfection. </p> <p>When you look at weight management as a skill, it makes sense that you need to make healthy choices. Two proven strategies include:</p> <p>Eating a healthy diet, such as the <a rel="noopener noreferrer" href="http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/mediterranean-diet/sls-20077104" target="_blank" title="Opens in a new window">Mediterranean diet</a>, which includes lots of vegetables and fruits; healthy fats, such as olive oil in moderation; small portions of lean meats, such as fish and poultry; and moderate amounts of whole grains. Eating five or more cups of vegetables and fruits a day not only fills you up, but they are packed with vitamins, minerals and phytochemicals that help prevent some major diseases and illnesses, such as diabetes, heart disease and some cancers.</p> <p><a rel="noopener noreferrer" href="http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916" target="_blank" title="Opens in a new window">Exercise</a> is critical for keeping weight off. Research suggests 60 to 90 minutes a day is needed. Find activities and exercises you enjoy, schedule time in your day and make it a priority. Try getting 15 to 30 minutes in before work, take health breaks at work and do something at night before you sit down. Move while you are at your children’s sporting events. Make excuses to move your body through space. </p> <p> With regular practice, you will soon change your behaviors, feel better, have more energy, improve your health and manage your weight by creating healthy habits. </p> <p><a href="/providers/rhonda-jenson"><em>Rhonda Jenson</em></a><em> is a weight management educator with <a href="/services-and-treatments/weight-management">Weight Management Services</a> in <a href="/locations/eau-claire">Eau Claire, Wisconsin</a>.</em></p><ul> <li>Lifestyle and behavior changes</li> <li>Nutrition</li> <li>Weight management</li> </ul>I am a weight management educator. I help patients with behavior, lifestyle and nutrition changes to help them get to and maintain a healthy weight.<p><strong>Education </strong></p> <ul> <li>Vocational Rehabilitation, University of Wisconsin-Stout</li> </ul>Jenson<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/rhonda-jenson.JPG?h=280&iar=0&w=280&sc_lang=en&hash=65B478A03A514D221E16B99AB77490D3" alt="Rhonda Jenson" width="280" height="280" DisableNVelocity="true" />Rhonda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13783599Rhonda Jenson1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_weightaskill116.jpg?h=335&iar=0&w=504&sc_lang=en&hash=CE9E190B9151B5903D56D7C3A312B41F" alt="blog_WeightASkill116" width="504" height="335" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Dawn Haller12/23/2020Exposing kids to cooking and baking can lead to good habits and family memories. Here's some tips to help parents get kids in the kitchen.Kids in the kitchen: Early involvement yields oodles of fun <p>As a young child, I remember always wondering what was going on in the kitchen. It seemed to be the place to be, with all the commotion, sounds and smells.</p> <p>One day, my dad propped me up on the counter beside him while cooking dinner, and I got to see firsthand what the fuss was all about. And I loved it.</p> <p>From that day on, I was always in the kitchen ― supervised, of course. I was the "official stirrer," mixing up everything from cookie batter to sauces on the stove. As I grew older, my responsibilities changed. I learned how to cut foods like a chef and make my grandmother's recipes.</p> <p>If your kids are interested in cooking, even from an early age, involve them in the kitchen. <span>The holiday season is an excellent time to have your children help more in the kitchen.</span></p> <p>During the COVID-19 pandemic, you and your children may be spending more time at home. Instead of playing video games, get them in the kitchen. It's a place to bond, learn and create.</p> <p>Start by involving your little sous-chef. Holiday cookies, anyone?</p> <p>It's also a great way help your kids expand their food choices. The more children are involved in the process, the more likely they will want to try different foods other than pizza or chicken nuggets.</p> <h4>Here are a few guidelines for various ages and education levels:</h4> <ul> <li><sh5><strong>Toddlers with supervision</strong><br /> </sh5>Younger children can help out in the kitchen. Being involved makes them feel as though they are part of something special. Give them the opportunity to do simple and safe tasks, such as pouring measured ingredients into a bowl. Allow them to watch and learn at the same time.</li> <li><strong>Kindergarten and first graders with direct supervision</strong><br /> Ask them to measure items using a measuring cup, simultaneously developing great hands-on math skills; wash fruits and vegetables; and hand-mix items that are not sticky in a large bowl.</li> <li><strong>Second and third graders with supervision</strong><br /> If you feel comfortable as a parent, this age group can try peeling vegetables, grating cheese and mixing sticky items in bowls.</li> <li><strong>Fourth and fifth graders with supervision</strong><br /> Start using a can opener, stirring stovetop items, pounding chicken and scraping bowls.</li> <li><strong>Sixth and seventh graders with limited supervision</strong><br /> If you feel comfortable as a parent, this age group can start using a knife and being more independent with cooking after instruction, and proving they are capable and safe.</li> </ul> <p>Remember, children's skills will differ, so you will need to decide what you feel comfortable letting them try in the kitchen. The holidays are a great time to help them develop culinary skills that can last a lifetime. You might be surprised at what your children can do.</p> <p><em><a href="/providers/amanda-halls-rd-ld" target="_self" title="Opens in same window.">Amanda Halls</a> is a registered <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian nutritionist</a> in <a href="/locations/lake-city">Lake City</a>, Minnesota.</em></p><ul> <li>Diabetes</li> <li>Overall nutritional changes are lifelong changes for patients and their families</li> <li>Weight Management</li> </ul>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Dietetics, College of Saint Benedict</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Registered Dietitian</li> <li>Licensed Dietitian</li> </ul>Halls<img src="/-/media/shared-files/images/medical-professionals/full/lake-city/amanda-halls-rdn-ld.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B0FA1017FC839B7CCA36917E15C4BB68" alt="Amanda Halls, R.D.N., L.D." width="280" height="280" DisableNVelocity="true" />Amanda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16305141Amanda Halls, R.D., L.D.1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2020/kids-in-the-kitchen.jpg?h=370&iar=0&w=660&sc_lang=en&hash=166CA61640CFD260AF71EF6D7A9476DC" alt="Kids in the kitchen" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.Childhood ObesityUnderstanding what causes obesity and providing healthy alternatives can help lead your child down a lifelong path of wellness.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Dawn Haller1/10/2023Macular degeneration is a common cause of age-related vision loss. Learn how it makes reading, recognizing faces and driving difficult, and what you can do to lower your risk.How age-related macular degeneration blurs vision<p>Age-related macular degeneration is a common cause of age-related vision loss. It's the No. 1 cause of vision loss for adults over age 50. It affects the retina, particularly the macula, a portion of the retina with specialized cells that allow you your sharpest vision. Your retina consists of layers of neural tissue that line the back part of the eye that sends information from the eyes to the brain.</p> <img alt="Macular degeneration illustration" src="/-/media/national-files/images/hometown-health/2022/macular-degeneration-illustration.jpg?h=362&w=225&sc_lang=en&hash=827750597728F46E7401D4BC091536E6" style="width: 225px; height: 362px; float: right; margin-bottom: 5px; margin-left: 5px;" /> <p>Just like a baseball diamond infield is where most of the action happens, most of the important vision tasks are done by the cells in the macula. This includes things like reading, recognizing faces and viewing road signs.</p> <p>Degeneration means a deterioration of vision. Exudative age-related macular degeneration, also called wet macular degeneration, can cause permanent and rapid central vision loss. Nonexudative age-related macular degeneration, also called dry macular degeneration, may take a long time and proceed slowly but can also cause severe central vision loss over time.</p> <h2>Dry macular degeneration</h2> <p>This form of macular degeneration develops first and a physician who specializes in eye care — an optometrist or an ophthalmologist — can detect it during a dilated eye examination.</p> <p>It's the most common form of age-related macular degeneration and can be associated with gradual blurriness of the central vision or occasional waviness of straight lines, such as light poles or the edge of a doorway. If the retina is a baseball infield, dry macular degeneration is like getting pebbles, dry patches, large pot holes or the entire loss of the infield grass.</p> <p>Dry macular degeneration may be asymmetric, and one eye can be more affected than another. Over time, vision worsens and affects the ability to perform everyday tasks. Having dry macular degeneration doesn't mean you will lose all your sight. Vision loss involves your central field, and you will never go completely blind. You lose your ability to read and recognize faces.</p> <h2>Wet macular degeneration</h2> <p>Wet age-related macular degeneration, the exudative form of the disease, can cause sudden blurriness to complete loss of central vision. Wet or exudative refers to the growth of abnormal blood vessels called neovascularization. This can leak serum and blood under and into the retina. This would be like the infield grass getting soggy from leaky pipes underground. It leads to slippery localized conditions, presenting as distortion and small spots, to a complete washout, presenting as a total central loss.</p> <h2>Preventing macular degeneration</h2> <p>The exact cause of macular degeneration is unknown, but the condition can develop with age and can run in families, although not always.</p> <h3>If you're over 50 and have a parent or sibling with macular degeneration, follow these tips:</h3> <ul> <li><strong>Get routine dilated eye exams.</strong><br /> Inform your optometrist or an ophthalmologist if you have a family member with macular degeneration and would like to be checked for any signs. Have your eyes examined as recommended by your health care team.</li> <li><strong>Aim for good overall health.</strong><br /> Maintaining a healthy weight, and normal blood pressure and cholesterol levels are good for the eyes as well as the body. Follow your health care team's instructions for managing other medical conditions to keep your eyes healthy.</li> <li><strong>Stop smoking.</strong><br /> Don't start smoking and if you do smoke, quit. People who smoke have a greater chance of getting macular degeneration at an earlier age and often, their disease is more severe than people who don't smoke. </li> <li><strong>Eat lots of vegetables.</strong><br /> Eating leafy greens, such as kale, spinach and collard greens, provides key vitamins that improve the health of your retinas.</li> <li><strong>Be proactive.</strong><br /> Ask your health care team what level of age-related macular degeneration you have, such as early, intermediate or advanced. If you have intermediate or advanced, you can decrease your risk of severe vision loss by taking a mixture of antioxidants that were studied as part of <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/age-related-macular-degeneration/nutritional-supplements-age-related-macular-degeneration" target="_blank" title="Opens in a new window.">age-related eye disease studies</a> (AREDS2).</li> </ul> <h2>Macular degeneration treatments</h2> <p>You can't reverse damage caused by macular degeneration, but treatments can slow the progression and preserve existing vision when started early.</p> <p>If you have dry macular degeneration and have maintained your peripheral vision, low-vision rehabilitation can help you adapt to your changing vision. Taking high doses of antioxidant vitamins and minerals may help reduce vision loss. Some people can benefit from a telescopic lens implant that magnifies their vision. This is surgically placed and can improve a narrow field of view.</p> <p>For wet macular degeneration, the goal of treatment is to shrink or decrease leakage from abnormal blood vessels. Commonly, this can be done with medications injected into the eye. Sometimes, treatment includes thermal or nonthermal lasers. These treatments usually need to be repeated as leakage from the abnormal blood vessels can recur over time.</p> <p>An optometrist or an ophthalmologist can perform comprehensive eye examinations to screen for macular degeneration. Visit an optometrist or an ophthalmologist for routine exams as well as sudden central vision loss.</p> <p><a href="/providers/michael-scott-md" target="_self" title="Opens in same window."><em>Michael Scott, M.D.</em></a><em>, is an <a href="/services-and-treatments/ophthalmology" target="_self" title="Opens in same window.">ophthalmologist</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin. </em></p> <ul> <li>Age-related macular degeneration</li> <li>Diabetic retinopathy</li> <li>Vascular diseases</li> </ul> M.D. <p><strong>Education</strong></p> <ul> <li>University of Iowa Carver College of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Medical Ophthalmology, University of Utah School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Ophthalmology, University of Utah School of Medicine</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Vitreoretinal, St. Michael's Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Ophthalmology, American Board of Ophthalmology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Medical Association</li> <li>Iowa Academy of Ophthalmology</li> <li>Iowa Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Ophthalmology, Mayo Clinic College of Medicine and Science</li> </ul> Scott<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/michael-scott-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=506E266232A34EBD3629C8E80B6F4F1A" alt="Michael Scott MD" width="280" height="280" DisableNVelocity="true" /> {2CF9E5FE-6503-4D62-80FB-F6C9A723CA13}Michael<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11751711Michael Scott MD 1{C5680DDD-C649-4B63-AFCC-B52A244736B7}<img src="/-/media/national-files/images/hometown-health/2022/reading-with-glasses-and-light.jpg?h=370&iar=0&w=660&sc_lang=en&hash=AAF71D9B13FACDED38AA1253753BD47F" alt="Reading with glasses and light" width="660" height="370" DisableNVelocity="true" />Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.Dawn Haller1/25/2022While cervical cancer cases have decreased in recent years, it remains a significant threat to the well-being of women. Learn about your personal risk factors and what you can do to prevent and detect this disease.Screenings, awareness help prevent cervical cancer<p>Cases of cervical cancer, which once was the leading cause of deaths in women, have decreased in recent years. However, the Centers for Disease Control and Prevention notes that more than 12,700 cases of cervical cancer were diagnosed and more than 4,100 women died from the disease in 2018. These figures show that cervical cancer remains a major threat to the health and well-being of women.</p> <h4>What is cervical cancer?</h4> <p>Cervical cancer begins when healthy cells in the cervix, the lower part of the uterus that connects to the vagina, develop mutations in their DNA. A cell's DNA contains instructions that tell the cell what to do. Healthy cells grow and multiply at a set rate, eventually dying at a set time. The mutations tell the cells to grow and multiply out of control, and they don't die. The accumulating abnormal cells form a mass, or tumor. Cancer cells invade nearby tissues and can break off from a tumor to spread, or metastasize, elsewhere in the body.</p> <p>The most common types are squamous cell carcinoma, which occurs in squamous cells, which line the outer part of the cervix, and adenocarcinoma, which develops in glandular cells in the cervical canal.</p> <p>Many strains of the human papillomavirus (HPV), a sexually transmitted infection, contribute to the growth of cervical cancer cells. Many women's immune systems combat HPV, preventing the virus from causing cancer. Yet, some women are more susceptible to cervical cancer, as HPV lives in their bodies for years and aids in the emergence of cancer cells.</p> <h4>Are symptoms of cervical cancer obvious?</h4> <p>Symptoms of cervical cancer are not obvious. Most women with cervical cancer don't experience any signs in early stages.</p> <h5>As the disease progresses, symptoms could include:</h5> <ul> <li>Vaginal bleeding after intercourse, between periods or after menopause</li> <li>Watery, bloody vaginal discharge that may be heavy and have a foul odor</li> <li>Pelvic pain or lower back pain</li> </ul> <p>Talk to your primary care provider as soon as possible if you have worrisome symptoms.</p> <h4>What elevates the risk of cervical cancer?</h4> <h5>Risk factors for cervical cancer include:</h5> <ul> <li>Multiple sexual partners</li> <li>Sexual activity at a young age</li> <li>Other sexually transmitted infections</li> <li>Weak immune system</li> <li>Smoking</li> </ul> <h4>How can you prevent cervical cancer?</h4> <h5>The most effective ways to reduce cervical cancer risk include:</h5> <ul> <li><strong>Getting vaccinated against HPV.</strong><br /> The two-dose HPV vaccine is recommended for all 11- and 12-year-olds. This is the best age to receive the vaccine to protect against the virus. Children as young as 9 can receive the vaccine. Teens and young adults, from ages 15 to 26, also can receive three doses of the vaccine. Some adults ages 27 to 45 might decide to get the HPV vaccine based on a conversation with their health care providers.</li> <li><strong>Having routine Pap tests.</strong><br /> Most health care experts recommend Pap tests, which detect precancerous conditions of the cervix, beginning at age 21. Read the <a href="/hometown-health/speaking-of-health/too-embarrassed-to-ask-an-update-on-pap-tests" target="_self" title="Opens in same window.">updated recommendation for Pap tests</a>.</li> <li><strong>Practicing safe sex.</strong><br /> Limiting sexual partners, using condoms and abstaining from sex at early ages helps limit risk.</li> <li><strong>Not smoking.</strong><br /> Don't smoke, or quit if you do. Smoking is linked to squamous cell cervical cancer.</li> </ul> <h4>Can cervical cancer be treated?</h4> <p>Cervical cancer can be treated. Treatment options are available depending on the stage of the disease, your health status and personal preferences. The earlier cervical cancer is detected, the more successful treatment tends to be. Common treatments include surgery, radiation, chemotherapy or a combination of these treatments.</p> <p>After consulting with their health care team, some women may choose to have a hysterectomy, which is a removal of the uterus, to cure early stage cervical cancer and prevent recurrence. A hysterectomy makes it impossible to conceive a child in the future.</p> <p>Through awareness and diligent health management, patients and health care providers can continue to reduce the instances of, and deaths from, cervical cancer.</p> <p><em><a href="/providers/ruta-kirstein-np" target="_self" title="Opens in same window.">Ruta Kirstein</a> is an nurse practitioner in <a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">Oncology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a>, Wisconsin.</em></p> <ul> <li>Cancer prevention, treatment and survivorship, including the role of palliative care</li> </ul> N.P. <p>I was drawn to Mayo Clinic Health System by the mission and values of the organization. The culture of compassion and inclusiveness promotes comprehensive, collaborative care for patients whether they are recently diagnosed or years out from completing treatment. In a time of great advances in cancer treatment, it is a pleasure to partner with an organization with a tradition of innovation and excellence.</p> <p>In my free time, I enjoy spending time outdoors, backpacking, paddling and bicycling.</p> <p><strong>Education</strong></p> <ul> <li>Master’s degree, Nurse Practitioner Studies, State University of New York Institute of Technology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Advanced Practitioner Society of Hematology and Oncology</li> <li>Oncology Nursing Society</li> <li>Sigma Theta Tau Honor Society of Nursing</li> </ul> Kirstein<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/ruta-kirstein-np.JPG?h=280&iar=0&w=280&sc_lang=en&hash=ED3C7E7F6B48623712C4598983024E45" alt="Ruta Kirstein, N.P." width="280" height="280" DisableNVelocity="true" /> {3DB466EE-EB31-4EE3-8309-E0BF4DC80D82}Ruta<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21166099Ruta Kirstein, N.P. 1{BCFC3BDC-CF55-458E-A41C-9360527B6CCC}|{0DD9D3C9-86C5-47FC-A2CF-8AEEA4717B70}|{5AB5D42E-3625-4D5D-9685-35585C564C3D}|{20D94572-B26A-4FB7-8C9D-7555CE785162}|{BFAFB863-D571-4781-ADD9-1398B77B549E}|{DC3A2E5F-C54B-4BFA-AE04-95AE79DD4488}<img src="/-/media/national-files/images/hometown-health/2022/using-earbuds-and-smiling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8A3FDED199DAEEC467820E72ECD17532" alt="Using earbuds and smiling" width="660" height="370" DisableNVelocity="true" />CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller4/11/2023Emotional pain almost always is associated with self-harm in teenagers. Read why creating a crisis plan of things to do when in such a frame of mind can be beneficial.Help! I think my teenager is cutting<p>Self-injury or cutting often starts in the preteen or early teen years. Parents, siblings, friends, teachers or mentors may identify behaviors that indicate self-harm, such as:</p> <ul> <li>"She's been wearing long sleeves even when it's really hot out."</li> <li>"She refuses to go swimming even though it was her favorite summer activity."</li> <li>"He stays in his room most of the time and spends longer than usual in the bathroom."</li> <li>"She is sensitive, moody and gets very angry, very quickly."</li> <li>"I discovered razor blades under his mattress."</li> </ul> <p>No simple reason or diagnosis can explain why someone engages in self-harming behavior, but emotional pain almost always is a constant.</p> <h2>Risk factors that place teens at an elevated risk for self-harm include:</h2> <ul> <li>Borderline personality disorder</li> <li>Conduct disorders</li> <li><a href="/hometown-health/speaking-of-health/how-to-support-a-loved-one-with-depression" target="_self" title="Opens in same window.">Depression</a> and anxiety</li> <li>Developmental disorders, including autism and intellectual disability</li> <li>Post-traumatic stress disorder</li> <li><a href="/hometown-health/speaking-of-health/how-teen-marijuana-use-impacts-brain-development" target="_self" title="Opens in same window.">Substance use</a></li> </ul> <p>Self-harm behavior can lead to significant problems including infection, permanent scarring and disfigurement. In extreme cases, the injury could be fatal.</p> <p>Self-injury typically is not meant as a <a href="/hometown-health/speaking-of-health/suicide-crisis-develop-safety-plan" target="_self" title="Opens in same window.">suicide attempt</a>, although it still is serious and is associated with elevated suicide risk. Seek medical help if you suspect such behavior. Many patients report that before engaging in such behavior, they experience either an uncomfortable sense of numbness inside, or they feel overwhelming or confusing emotions and don't know what to do with them. </p> <p>Cutting or other modes of self-injury, such as burning, biting, scratching, head banging, hitting oneself, or self-inflicted piercing or tattooing, all relieve these feelings — albeit momentarily. The temporary relief experienced after self-injury leads to a flood of other emotions — guilt, shame, fears and return of the previous emotional pain. This can lead to a vicious cycle of self-harm.</p> <p>There is no one-size-fits-all kind of treatment for someone who is exhibiting self-harm behaviors. A treatment plan will include therapy to get to the root of the emotional pain and, at times, medications to help with underlying <a href="/hometown-health/speaking-of-health/5-things-you-need-to-know-about-mental-health-and-girls" target="_self" title="Opens in same window.">mental health</a> issues, such as depression or anxiety. </p> <p>Management of cutting or other such behaviors will require time, hard work and a desire to learn healthier coping skills. A specific kind of therapy called <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/self-injury/diagnosis-treatment/drc-20350956" target="_blank" title="Opens in a new window.">dialectical behavioral therapy</a>, or DBT, may be helpful.</p> <h3>Creating a crisis plan of things to do when in such a frame of mind also will be beneficial. This can include:</h3> <ul> <li>Doing activities such as walking or listening to music to distract oneself until the impulse to self-harm passes.</li> <li>Having a crisis number at hand, such as the <a href="tel:988">988</a> Suicide and Crisis Lifeline.</li> <li>Identifying <a href="/hometown-health/speaking-of-health/strengthen-youth-mental-health" target="_self" title="Opens in same window.">someone to call</a> or talk to when one feels like they might cut.</li> <li>Using free apps available to help with a safety plan.</li> </ul> <p>If, despite a crisis plan, the person does not feel safe, they should go to the nearest <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">emergency department</a> for help.</p> <p><a href="/providers/patrick-bigaouette-md" target="_self" title="Opens in same window."><em>Patrick Bigaouette, M.D.</em></a><em>, is a psychiatrist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Anxiety disorders</li> <li>LGBTQIA+ populations</li> <li>Medical education</li> <li>Mood disorders</li> <li>Peripartum psychiatry</li> <li>Psychopharmacology</li> <li>Trauma- and stressor-related disorders</li> <li>Women's health</li> </ul>M.D.<p>I enjoy working with patients in managing a wide spectrum of psychiatric disorders across psychosocial stages of life. I work in a collaborative, shared decision-making approach based on biologic, psychologic and social factors. My goal is to provide high-quality, evidence-based, patient-centered care to achieve the best possible outcomes in managing psychiatric distress.</p> <p>Outside of my clinical work, I am passionate about medical education and enjoy working with resident physicians and students.</p> <p>In moving back to Minnesota from the East Coast, I enjoy staying active outdoors, going to local theater, and I am always open to book recommendations.</p><p><strong>Education</strong></p> <ul> <li>Georgetown University School of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Psychiatry, Mount Sinai-Beth Israel, Icahn School of Medicine at Mount Sinai</li> </ul> <p> <strong>Residency</strong> </p> <ul> <li>Psychiatry, Mount Sinai-Beth Israel, Icahn School of Medicine at Mount Sinai, New York</li> </ul> <p><strong>Certification</strong> </p> <ul> <li>Psychiatry, American Board of Psychiatry and Neurology </li> </ul> <p><strong>Membership</strong> </p> <ul> <li>American Psychiatric Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Psychiatry, Mayo Clinic College of Medicine and Science</li> </ul>Bigaouette<img src="/-/media/shared-files/images/medical-professionals/full/mankato/patrick-bigaouette-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4A09A81BD845D197A88A6FB7DC116F24" alt="Patrick Bigaouette MD" width="280" height="280" DisableNVelocity="true" />Patrick<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30014612Patrick Bigaouette, M.D.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2023/teen-sitting-leg-up-hands-crossed.jpg?h=370&iar=0&w=660&sc_lang=en&hash=34ED221C2CCFD5B965226D364E0AEEEC" alt="Teen sitting with leg up, hands crossed over shin" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Suicide PreventionSuicide is a major concern in the U.S. According to the Centers for Disease Control and Prevention, suicide was among the top nine leading causes of death for people ages 10–64 and the second leading cause of death for people ages 10–14 and 25–34. The positive news is that with the right information and willingness to reach out to someone in need, we all can help prevent suicide.<br /><br /><strong>If you are having suicidal thoughts, call the 988 Suicide and Crisis Lifeline at <a href="tel:988">988</a>, or chat at <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://988lifeline.org/" target="_blank" title="Opens in a new window.">988lifeline.org</a>.</strong>Dawn Haller1/8/2016<p>Daily cleaning of supplies is important in keeping your airway open while you sleep by maintaining a good seal between your face and the mask. Find out why.</p>Why cleaning your positive airway pressure (PAP) supplies is important<img alt="Blog_CPAP" src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_cpap.jpg?h=266&w=400&sc_lang=en&hash=918998B0D94F4FC78EF22CDF915113AD" style="height: 266px; width: 400px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p><em>By Mayo Clinic Health System staff</em> </p> <p>You made a smart and important decision involving your health the day that you decided to move forward and start positive airway pressure, or PAP, treatment for your sleep apnea. You have invested time and money when purchasing and acclimating to this device and supplies. Why not get the most out of that investment?</p> <p>Daily cleaning of supplies is important in keeping your airway open while you sleep by maintaining a good seal between your face and the mask. If your cushion starts to lose that grip to your face, your mask will start to allow the airflow from the device to leak out. When you lose too much airflow out of the sides of your mask, you no longer have an adequate seal that allows your airway to remain open. This could lead to you stopping breathing, and defeat of the purpose of using the mask and device.</p> <p>Daily cleaning of the mask cushion — the part that touches your face — is a vital part of maintaining the integrity of the seal for as long as possible. First, you should wash the cushion in warm, soapy water using a mild dishwashing detergent and allow to air dry. The detergent acts as a grease cutter to wash away oils from your skin left on the mask. Second, be sure to wash the cushion soon after you wake up to limit the amount of time these oils are allowed to remain on your mask cushion. These two steps can go a long way to extend the lifetime of your cushion and ensure an adequate mask seal.</p> <p>Routine cleaning and replacement of your PAP supplies also is important in keeping you healthy. You should replace the distilled water in your heated humidifier chamber daily. Do not allow this water to sit for extended periods of time, as bacteria love a warm, wet place to grow. Be sure to clean the entire mask, headgear and tubing each week to get rid of dust and germs. If you are ill, daily cleaning of all your supplies is a good practice until your symptoms are gone.</p> <p>It’s time to replace your mask, cushion, headgear and other supplies when you can no longer maintain a good seal despite regular cleaning and proper mask fit and placement. Regular replacement of all of your disposable supplies is an important part of keeping you healthy and the equipment working properly.</p> <p>You have made a valuable investment in your present and future health. Do the most you can to get the most out of your investment.</p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_cpap.jpg?h=335&iar=0&w=504&sc_lang=en&hash=B46F29F172AFBECACB2BE35D761D025E" alt="Blog_CPAP" width="504" height="335" DisableNVelocity="true" />SleepSleep is essential to good health. It's one of the body's basic needs. But, what do you do when you have troubles sleeping, or getting enough hours of sleep? BreathingMost cases of shortness of breath are due to heart or lung conditions. Your heart and lungs are involved in transporting oxygen to your tissues and removing carbon dioxide, and problems with either of these processes affect your breathing.PulmonologyTreatment for diseases and conditions affecting lung and airway function.Dawn Haller12/28/2022If the busyness of your schedule has left you wondering if you can tackle New Year's resolutions, don't worry. Consider these feel-good elements of motivation.Need motivation to tackle your New Year's resolutions?<p>It's plain and simple. Motivation is essential for successful changes to your lifestyle. Challenges and changes in your life may have you questioning if you can tackle new resolutions. Don't let the busyness of your schedule stop you. You can capture motivation and make it work for you.</p> <h2>Start by asking yourself these questions:</h2> <h4>How do I get motivated?</h4> <p> Perhaps you get motivated by singer James Brown's song "I Feel Good," or by participating in virtual workout classes and seeing how hard others work. Decide what works for you. Setting goals will make it easier to stay committed.</p> <h4>What is motivation made of?</h4> <p> It's energy that predicts the strength and persistence of behavior. Like vitamins, you must take some motivation every day. Sometimes, that means acting as if you have it when you're not feeling it. People often wait for motivation to occur before taking action, but action can create motivation.</p> <h4>Where does motivation come from?</h4> <p>Internally, motivation is your optimism and your history. There's nothing more motivating than success, so how can you plan to be successful? What is the smallest step you can confidently take? Consider small successes and build on those for larger successes.</p> <p>Externally, look at how your environment is motivating. Are people around you encouraging you to be the best version of yourself? What small goals can you reach until your internal motivation kicks in? What has worked well in the past to motivate you?</p> <h4>What does motivation look like?</h4> <p> Consider your body posture. Is it a confident pose? Believe in yourself.</p> <h4>What does motivation sound like?</h4> <p> What is your internal coach's voice saying to you? Think "You can do it" and "You are awesome."</p> <h4>What does motivation act like?</h4> <p> Motivation involves activation, persistence and intensity. Activation is deciding to change. Persistence is the act of continuing to work toward change. Intensity is the concentration or vigor of pursuing change. The level of intensity will vary with each goal, as some will be easier to achieve than others. </p> <h3>Next, remember the acronym "FEEL GOOD" as you consider elements of motivation:</h3> <ul> <li><strong>Find the first step.</strong><br /> What is the first step towards building your motivation? How can you shine on the habits you already have? What does it look like to take those habits one step further?</li> <li><strong>Energize your environment.</strong><br /> Who in my environment is uplifting? How can I tap into that energy? How is my environment exercise inducing? Are shoes readily available wherever you are? Are exercise clothes fun and fashionable? Does your environment and social network promote healthy choices? If not, how can you lead the way? Begin with a baby step. Share your goals with family and friends for accountability. Research shows sharing your goals with a mentor can be helpful.</li> <li><strong>Enlarge your view.</strong><br /> What if your blood glucose level was within normal range? Or you were within 10 pounds of your ideal weight? In what ways would your life be different? Where does the journey begin? What is working well for you? How do you build on that? Ensure your goals are realistic and measurable.</li> <li><strong>Love yourself.</strong><br /> By taking care of your body, you are giving yourself the best gift of all. Think of one thing now that you love about yourself. Think about one thing every day. There is room for making a change and loving yourself.</li> <li><strong>Get ready.</strong><br /> The way to success is 90% preparation. What do you have to do to get ready to embark on this healthy journey? What do you have to get rid of? What do you have to leave behind? What can you do today to get ready?</li> <li><strong>Obtain an optimistic viewpoint.</strong><br /> Put on your rose-colored glasses, and plant a smile on your face. Shrink your inner critic down to microscopic size. When evaluating your efforts, think first and foremost about what went well. What did you learn?</li> <li><strong>Overcome obstacles.</strong><br /> Yes, there will be setbacks, off-road trails and dead ends. Your attitude must be one of optimism. What about this setback is of value to you? Maybe early on you realized something about yourself that you never knew. What is your response to obstacles? Is this where your motivation falters? What can you do to build your resiliency physically, mentally and spiritually? What can you not do to let the excuses get in the way of reaching your goals, yet still keep you and others safe?</li> <li><strong>Discover your determination.</strong><br /> It's never done. Once you are on the healthy journey path, you'll want to stick to the course. Yes, a few side trips and some wanderings might happen along the way, but no hijackings 50 miles off the path. When veering too far from the path, the hard part is finding your way back. That takes determination.</li> </ul> <p>Get more <a href="/topics/exercise-and-fitness" target="_self" title="Opens in same window.">exercise, fitness</a> and <a href="/topics/weight-loss-and-bariatric-surgery" target="_self" title="Opens in same window.">weight loss</a> information to help you get started.</p> <p><em><a href="/providers/kayla-wojciechowski-licsw" target="_self" title="Opens in same window.">Kayla Wojciechowski</a> is a clinical social worker in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Adjustment disorders</li> <li>Anxiety disorders</li> <li>Attention-deficit/hyperactivity disorder (ADHD) assessments</li> <li>Cognitive behavioral therapy (CBT) techniques</li> <li>Depressive disorders</li> <li>Grief and loss</li> <li>Mac Initiative support (organization that helps cope with stillborn birth or infant loss)</li> <li>Mindfulness techniques</li> <li>Postpartum mood disorders</li> <li>Psychoeducation</li> <li>Trauma </li> </ul>L.I.C.S.W.<p>I provide short-term therapy for individuals from childhood to adulthood. My approach to therapy is based on many different modalities but primarily focuses on cognitive behavioral therapy and solution-focused therapy.</p> <p>My collaborative approach to therapy will assist you in identifying goals and finding the best solution to meet those goals. By treating you as an expert in your own life, I can further assist you in seeing your strengths.</p> <p>During my free time, I enjoy spending time with my French bulldog, Bentley, as well as my husband, family and friends. I love spending time outdoors, whether it be walking my dog, fishing on the lake or just enjoying the sunshine.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Social Work, Winona State University</li> <li>Master's degree, Clinical Social Work, University of St. Thomas/St. Catherine's University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mental Health, U.S. Department of Veterans Affairs</li> <li>Skilled Nursing Social Work, Ebenezer Ridges Care Center</li> </ul>Wojciechowski<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kayla-wojciechowski-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=CB02CD9ABAAC1503DD0349B4D48271E3" alt="Kayla Wojciechowski, L.I.C.S.W." width="280" height="280" title="Kayla Scott, L.G.S.W." DisableNVelocity="true" />Kayla<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21158134Kayla Wojciechowski, L.I.C.S.W.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{C4130004-0F31-48C4-AC9F-A4350A75AB24}|{F26710D2-A52B-47C8-986C-0B3D1DA0A9D0}<img src="/-/media/national-files/images/hometown-health/2022/sunset-behind-snowy-trees.jpg?h=370&iar=0&w=660&sc_lang=en&hash=01F9F30CE55E9F33DB3BC538B0E9830F" alt="Sunset behind snowy trees" width="660" height="370" DisableNVelocity="true" />Life CoachingThe life coach works with the whole person, taking the time to listen to concerns and asking powerful questions to help motivate you in your desire to make and sustain changes. Through coaching, you are empowered to reach your highest level of physical, emotional and spiritual health.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller4/14/2023<p>While there are some benefits of moderate alcohol use, there are no health benefits for heavy or binge drinking. Here's how it affects your body, including your brain, immune system and liver.</p>Binge drinking and your body<p>Drinking alcohol is common in the U.S. About 84% of adults report drinking alcohol at some point in their lives, with 51% reporting drinking in the last month. Some people drink to feel sociable, celebrate a special occasion or to complement a meal. Others drink alcohol to escape from or avoid problems.</p> <p>Moderate alcohol use for healthy adults generally means up to one drink a day for women and up to two drinks a day for men. Examples of one drink include:</p> <ul> <li>12 fluid ounces of beer</li> <li>5 fluid ounces of wine</li> <li>1.5 fluid ounces of distilled spirits (80 proof)</li> </ul> <p>Moderate alcohol use may have some benefits, but heavy or binge drinking has no health benefits. It's defined as three drinks in a day or more than seven drinks a week for women and for men older than 65, and more than four drinks in a day or more than 14 drinks a week for men 65 and younger.</p> <h2>Here are answers to questions about the effects of heavy drinking on the body:</h2> <h3>Q: Does drinking alcohol kill brain cells?</h3> <p>A: Alcohol is a neurotoxin that can disrupt communications of the brain. It also affects the functions of brain cells. This can lead to intellectual impairment, headaches, memory loss, slowed thinking, slurred speech, and trouble with balance and coordination. Excessive drinking can affect your nervous system, causing numbness and pain in your hands and feet, seizures and dementia.</p> <p>Alcohol also is toxic to a developing brain during pregnancy and can cause congenital disabilities, including developmental disorders.</p> <h3>Q: Can drinking alcohol improve mood?</h3> <p>A: Short-term, moderate use can help you feel relaxed and less inhibited, but alcohol is a depressant. Heavy drinking increases your risk for depression, anxiety, irritability and rapid mood changes. This can lead to relationship problems and impaired judgment. In severe cases, heavy alcohol consumption can cause a person to hallucinate, become paranoid and lose touch with reality.</p> <h3>Q: Is alcohol good for heart health?</h3> <p>A: Research has shown that drinking moderate amounts of alcohol can benefit your heart health. Studies have found that drinking alcohol in moderation increases your high-density lipoprotein (HDL), or "good" cholesterol, which helps carry away and break down extra cholesterol in the blood that could otherwise block your arteries. Alcohol thins your blood, too, making it less likely that your arteries will form a blood clot. Moderate alcohol intake can lower inflammation throughout your body.</p> <p>However, drinking more than the recommended amount of alcohol can lead to heart problems. Too much alcohol may raise your blood pressure and triglyceride levels, putting you at higher risk for heart disease.</p> <h3>Q: Does binge drinking lead to liver disease?</h3> <p>A: Possibly. People who drink alcohol excessively have an increased risk of developing liver disease or liver failure, but not every person will develop these conditions.</p> <p>The liver is essential for digesting foods and beverages. It breaks down alcohol and eliminates it from the body. Each person has a different alcohol metabolism, which is the ability to break down and eliminate alcohol. This metabolism is controlled by genetic factors, the amount of alcohol consumed and overall nutrition. Heavy drinking can cause increased fat and inflammation in the liver. Over time, this can cause irreversible damage and scarring of liver tissue, called cirrhosis. If left untreated, advanced cirrhosis can develop into liver failure, a life-threatening condition.</p> <h3>Q: Does alcohol protect against cancer?</h3> <p>A: No. Long-term, excessive alcohol use has been linked to a higher risk for many cancers, including mouth, throat, liver, esophagus, colon and breast cancers. Even moderate drinking can increase the risk of breast cancer.</p> <h3>Q: Does drinking alcohol increase the odds of catching a cold?</h3> <p>A: Yes. Alcohol can weaken your immune system. This can make it harder for your body to resist diseases and increase your risk for illnesses like colds, COVID-19 and pneumonia.</p> <h3>Q: My eye twitches when I drink. Is that normal?</h3> <p>A: Over time, heavy drinking can cause involuntary rapid eye movement or weakness and paralysis of your eye muscles. This is due to a vitamin B-1 deficiency, which causes other changes to your brain, like dementia, if not promptly treated. You should talk with your health care team about your symptoms.</p> <p>If you're experiencing problems with alcohol, speak with your primary care provider or a licensed counselor.</p> <p><em>Mayo Clinic Health System <a href="/services-and-treatments/addiction-treatment" target="_self" title="Opens in same window.">Fountain Centers</a> is a chemical dependency treatment program that helps patients safely address substance-use problems and the life circumstances surrounding them.</em></p> <p><em><a href="/providers/danica-reiser-ladc" target="_self" title="Opens in same window.">Danica Reiser</a></em><em> is a licensed <a href="/services-and-treatments/addiction-treatment" target="_self" title="Opens in same window.">alcohol and drug counselor</a> and clinical supervisor in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a>, <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota. </em></p><ul> <li>Addiction</li> <li>Chemical dependence</li> </ul>L.A.D.C.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Alcohol and Drug Studies and Corrections, Minnesota State University-Mankato</li> <li>Master's degree, Clinical Mental Health Counseling, Walden University</li> </ul>Reiser<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/fountain-centers/reiser_danica_l_m060182.JPG?h=280&iar=0&w=280&sc_lang=en&hash=EB7A7358BA21B533FFEF4FD46F6EC342" alt="Reiser_Danica_L_M060182" width="280" height="280" DisableNVelocity="true" />Danica<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15105296Danica Reiser, L.A.D.C.1{67744200-E25F-439A-8B70-572A5A091172}<img src="/-/media/national-files/images/hometown-health/2023/hand-holding-class-of-alcohol.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9781DA3EE927752DADB66AC34B0EAB5D" alt="Hand holding class of alcohol" width="660" height="370" DisableNVelocity="true" />Substance AbuseInformation for helping those with alcohol and other drug abuse concerns.Dawn Haller3/10/2023Snow shoveling can be great winter exercise. But to avoid injury, it's important to do it correctly. Try these tips as you tackle snowy driveways and sidewalks.Tips for safe snow shoveling<p>Shoveling snow can be good exercise when done correctly. But taking on more than your body can handle or ignoring signs that you need to take a break may prove harmful.</p> <h2>To ensure you stay injury-free as you clear driveways and sidewalks, here are some tips for safe snow shoveling:</h2> <h3>Be heart conscious.</h3> <p>If you have a history of heart problems and are physically inactive, it’s best to consult with your health care team before starting heavy exercise like shoveling. In addition, don’t shovel while smoking, eating or right after consuming caffeine since this may place extra stress on your heart.</p> <h3>Dress for the weather.</h3> <p>Wear several layers of clothing. You can remove a layer if needed. Avoid wearing cotton next to your body. If you perspire, it can become damp, and you'll get chilled. Protect your hands, feet and face since these are common areas for <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/frostbite/symptoms-causes/syc-20372656" target="_blank" title="Opens in a new window.">frostbite</a>. Wear a hat that covers your ears and a scarf to protect your lower face. Mittens are generally warmer than gloves.</p> <h3>Drink plenty of water.</h3> <p>Remaining hydrated during cold-weather months is just as important as during warm-weather months. Drink water or sports drinks before, during and after your shoveling session, even if you're not thirsty.</p> <h3>Warm up.</h3> <p>Before beginning to shovel, stretch your arms, legs, shoulders and back. You're less likely to injure muscles and joints when they're warmed up.</p> <h3>Shovel snow while it's fresh.</h3> <p>Freshly fallen snow is lighter than snow that has started melting or has been moved by a plow.</p> <h3>Watch out for ice.</h3> <p>There may be ice under the snow. Be careful, so you don’t slip, fall and injure yourself. Learn how to <a href="/hometown-health/speaking-of-health/keeping-your-winter-balance" target="_self" title="Opens in same window.">walk like a penguin</a> on icy surfaces.</p> <h3>Take it slow.</h3> <p>Pace yourself and take breaks if you need to. Safety is more important than speed.</p> <h3>Protect your back.</h3> <p>Bend at the knees, not the back when lifting the shovel. Lift with your legs bent, stand with your feet hip-width apart for balance and keep the shovel close to your body. Also, don’t pick up too much snow at once. Consider using a smaller shovel or filling a larger shovel no more than halfway.</p> <h3>Beware of shoulder strain.</h3> <p>Shoveling snow can place a lot of strain on your shoulders. Lifting and throwing heavy piles of snow or hitting hard ice hidden beneath the snow can result in shoulder damage. Lifting too much snow can aggravate arthritis or further injure a worn rotator cuff.</p> <h3>Listen to your body.</h3> <p>This is the No. 1 snow shoveling tip. If something doesn't feel normal or you’re tired, it’s time to stop. Go inside, warm up, rest and drink water, tea or coffee. Reevaluate how your body feels before picking up where you left off.</p> <h3>Be careful around machinery.</h3> <p>If you use a snowblower or plow, be especially cautious around moving parts and sharp edges. Be sure the equipment is turned off before clearing any snow jams. Keep children and pets away while you're operating machinery.</p> <h3>Have your phone handy.</h3> <p>If you're experiencing an emergency, call 911 immediately.</p> <p>Stay safe while shoveling, and enjoy the exercise and being outside on a brisk winter day.</p> <p><a href="/providers/paul-horvath-md" target="_self" title="Opens in same window."><em>Paul Horvath, M.D.</em></a><em>, practices <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">emergency medicine</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Wisconsin Medical School-Madison</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Kalamazoo Center for Medical Studies</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Emergency Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Emergency Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Horvath<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/paul-horvath-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6D9F9FFCF71AD564DF6A3FD125A4F235" alt="Paul Horvath, M.D." width="280" height="280" DisableNVelocity="true" />Paul<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13467174Paul Horvath, M.D.1<img src="/-/media/national-files/images/hometown-health/2023/shoveling-snow.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2F23A3D1C625FD80E5D8A2D9249E808C" alt="Shoveling snow" width="660" height="370" DisableNVelocity="true" />Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller12/3/2021The holidays are a time for family and cheer, but it can be overwhelming as well. Follow these 9 tips to keep holiday stress in check.9 tips to fend off holiday stress<p>The holidays are a time for family and cheer, but making sure the house is clean, the food is ready, and the presents are wrapped and ready to be opened can be overwhelming. These factors can bring unwanted stress and depression in a time meant for happiness.</p> <p>Some important, practical tips can help minimize the stress that accompanies the holidays. These tips may even help you enjoy the holidays more than expected.</p> <h3>Through the endless parties, cooking, shopping and cleaning, try taking one of 9 steps to ensure you have a stress-free holiday:</h3> <h4>1. Plan ahead.</h4> <p>Between co-workers, friends and family, it's inevitable that some commitments will end up on the same day. Make sure to plan on what you can attend in person or virtually. If you're hosting the holidays, create a menu to help you stay organized and make grocery shopping easier.</p> <h4>2. Say no.</h4> <p>With holiday commitments, it is OK to say no to a few or all of them. It also will help relieve some stress. Try sharing your to-do list with other family members.</p> <h4>3. Plan spending.</h4> <p>The holidays mean spending money. Make a budget and stick to it. Spending money on your loved ones is important, but it's also important to pay your energy bill. Don't buy gifts that you'll be paying off for the rest of the year.</p> <h4>4. Create relaxing surroundings.</h4> <p>Turn on some music, light some candles or open the windows on a sunny day. Research has found that listening to music and the scent of citrus can boost feelings of well-being, and vitamin D is always a happiness booster. </p> <h4>5. Maintain healthy habits.</h4> <p>The holidays are notorious for ruining healthy habits. A short workout each morning will help your decision-making throughout the day. Encourage your family to try snow shoeing or sledding to get in extra exercise. Eat healthy snacks like fresh fruit or vegetables throughout the season and to fill up before a dinner party or celebration with tempting, but unhealthy, foods. </p> <h4>6. Share feelings.</h4> <p>Spending a holiday after a loss in the family can be difficult. Accept your feelings and open up about them to others. It may make you feel better to share. Try to switch up old traditions to ease the loss. </p> <h4>7. Respect differences.</h4> <p>Family members will have different viewpoints than your own. Try your best to forgive and forget this holiday season. Focus on your similarities, and replace tension with something productive. </p> <h4>8. Be realistic.</h4> <p>You are only one person, and you can only do so much. Be realistic with how much you can handle this season. Forget about perfection, and relax and enjoy the company surrounding you.</p> <h4>9. Take a break.</h4> <p>Don't forget about your own needs. Take a nap, go for a short walk, read a book or watch a funny movie. Laughing relaxes the whole body, and can relieve physical tension and stress. </p> <p>Holidays are meant to be a fun, enjoyable time with friends and family. These tips can help ensure you truly enjoy your holidays when stress starts to set in.</p> <p><a href="/providers/peter-reisner-md" target="_self" title="Opens in same window."><em>Peter Reisner, M.D.</em></a><em> is a <a href="/locations/chetek/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/chetek" target="_self" title="Opens in same window.">Chetek</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Texas Medical Branch</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Practice</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Reisner<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/peter-reisner-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=E4299ECA7A6FB83591D4D4F91D0769D6" alt="Peter Reisner, M.D." width="280" height="280" DisableNVelocity="true" />Peter<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13818422Peter Reisner, M.D.1<img src="/-/media/national-files/images/hometown-health/2021/bowl-of-cranberries-cinnamon-orange.jpg?h=370&iar=0&w=660&sc_lang=en&hash=18D2E9A48AB9F82AEF92449CECF29DF7" alt="Bowl of cranberries with cinnamon sticks and orange peel" width="660" height="370" DisableNVelocity="true" />Stress ManagementGuidance to help you reduce and manage daily stress.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller12/18/2015During the holiday season, it's important to recognize this can be a difficult time for those who have experienced loss in the recent months or years. Learn how to cope with the grief.Grief during the holidays<img alt="Broken frosted heart cookie" src="/-/media/national-files/images/hometown-health/2015/blog_350x350.jpg?h=300&w=300&sc_lang=en&hash=FB5CE2A69B8BE09EF3EA57E2E248087A" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p><em>By Mayo Clinic Health System staff</em></p> <p>With the holiday season approaching, it's important to recognize this can be a difficult time for those who have experienced loss in the recent months or years.</p> <p>Grief — it doesn't follow a linear progression of recovery. Emotions wax and wane. Months of calm may pass before a simple smell or sighting evokes intense sadness or loneliness, or a number of consecutive blue days to muddle through before any sunshine creeps back in.</p> <p>Birthdays, anniversaries and holidays are anticipated times of longing. The person missing from the holiday celebration and family traditions is most palpable. Their presence is particularly missed in the church pew on Christmas Eve or at the dinner table on Thanksgiving.</p> <h4>What can you do if you are either grieving or know a close friend who is?</h4> <p>Remember to be kind to yourself and others who are grieving. Be patient with the person mourning. In some cultures, a mourner is actually considered legally insane for a year. The mourner is allowed to lie, break promises, wake people up at night, change his or her mind repeatedly and express emotions, sometimes even including anger, at the one who has died. A mourner is known to be at a higher-than-usual risk for dying, getting sick, becoming malnourished and having a difficult time sleeping or sleeping too much. While our culture does not always show as much understanding, mourners deserve a break.</p> <p>A big surprise to some might be that grief does not end. It certainly lessens with time for most, but sometimes the second or third year of grief is noted to be even harder because people believe the mourner should be over the loss, and we either forget to acknowledge the grief or judge the one still grieving. The mourner may experience more isolation and sadness.</p> <p>This holiday season, remember those grieving and reach out with a kind word or compassionate touch. Those mourning deserve to mourn at their own pace and be embraced with understanding, especially during a potentially difficult time of year laden with fond memories of their beloved.</p> <p>If you would like to talk about your grief, please visit your primary care provider.</p><img src="/-/media/national-files/images/hometown-health/2015/blog_350x350.jpg?h=350&iar=0&w=350&sc_lang=en&hash=525484825DDFCF24E2ADDFBA939FAB6C" alt="Blog_350x350" width="350" height="350" DisableNVelocity="true" />GriefGrief is the natural reaction to loss. It will be unique to you, depending on your own personality and circumstances.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Dawn Haller11/21/2019If you smoke, today is a great day to quit. But, really, any day is a great day to quit. It's not easy, but is worth it because it lowers your chance of developing lung cancer. Learn about a screening tool designed to detect lung cancer at the earliest stages when it's more likely to be effectively treated.Lung cancer hard to catch, early screening helps<p>Lung cancer is the No. 1 cause of cancer deaths in American men and women. According to the American Lung Association, more than 158,000 men and women in the U.S. are expected to die from lung cancer by the end of the year. Catching lung cancer or its initial indicators early can vastly improve outcomes. However, signs and symptoms are often subtle or non-existent until the disease progresses. Lung screening programs, which are becoming more common and increasingly effective, are the best way to discover lung cancer before it advances.</p> <h4>What is a lung screening?</h4> <p>The goal of lung screening is to detect lung cancer at an early stage — when it’s more likely to be treated effectively. Studies show lung screening reduces the risk of dying of lung cancer.</p> <p>Screenings start with an initial telephone assessment with a pulmonology specialist. For patients who meet established criteria, a face-to-face visit and a low-dose CT scan will be scheduled. During the face-to-face visit, the patient's education regarding the process is completed, and all questions and concerns are addressed in person. Follow-up appointments will be scheduled if needed after that.</p> <h4>Who qualifies for a lung screening?</h4> <p>Lung screening is a test to look for signs of lung cancer in people who are at an increased risk for developing this life-threatening disease. Typical criteria to qualify for screening include current or past smokers between ages 55 and 80 who smoked an average of one pack per day for 30 years.</p> <p>While this is the basic criteria, other factors usually also are considered when evaluating patients for lung screening. Talk to your health care team for more information.</p> <h4>What are the symptoms of lung cancer?</h4> <p>In most cases, signs of lung cancer don’t appear until the later stages of the disease. Symptoms may include:</p> <ul> <li>A new cough that doesn’t subside</li> <li>Changes in a chronic cough</li> <li>Coughing up blood, even a small amount</li> <li>Shortness of breath</li> <li>Wheezing</li> <li>Hoarseness</li> <li>Unexpected weight loss</li> <li>Bone pain</li> <li>Headache</li> </ul> <p>You should contact your health care provider if you have any concerning symptoms.</p> <p>Lung cancer is serious and deadly in many cases. But catching physical warning signs and traces of cancer early on increases your likelihood of survival. A lung screening program is the best way to detect lung cancer before it becomes too advanced to cure.</p> <p>Mayo Clinic Health System sites in <a href="/locations/mankato/services-and-treatments/pulmonology/lung-screening">Mankato, Minnesota</a>, <a href="/locations/la-crosse/services-and-treatments/pulmonology/lung-screening">La Crosse, Wisconsin</a>, and <a href="/locations/eau-claire/services-and-treatments/pulmonology/lung-screening">Eau Claire, Wisconsin</a>, offer the lung screening program.</p> <p><em><a href="/providers/jamil-taji-md">Jamil Taji, M.D.</a>, is a pulmonologist <a href="/locations/mankato">Mankato</a>, Minnesota.</em></p> <ul> <li>Lung cancer</li> <li>Pulmonary artery hypertension</li> </ul>M.D.<p><strong>Medical School</strong></p> <ul> <li>University of <span class="RadEWrongWord" id="RadESpellError_0">Szeged</span> Medical School, Hungary</li> </ul> <p><strong>Residency</strong></p> <ul> <li>University of Toledo Medical School, Ohio</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>University of Toledo Medical School, Ohio</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Internal Medicine </li> <li>Pulmonology and critical care</li> </ul> <p> </p>Taji<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jamil-taji-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=56CAAF52CF62D9FF8B802873FF147F31" alt="Jamil Taji MD" width="200" height="200" DisableNVelocity="true" />Jamil<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13999001Jamil Taji MD1<img src="/-/media/national-files/images/hometown-health/2019/breathing-fresh-air-outdoors.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2632AA1403A40D8624E723285CC5EC4F" alt="Breathing fresh air outdoors" width="660" height="370" DisableNVelocity="true" />Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.BreathingMost cases of shortness of breath are due to heart or lung conditions. Your heart and lungs are involved in transporting oxygen to your tissues and removing carbon dioxide, and problems with either of these processes affect your breathing.CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Lung CancerLung cancer is a type of cancer that begins in the lungs. It is the leading cause of cancer deaths in the U.S., among both men and women. Lung cancer claims more lives each year than do colon, prostate, ovarian and breast cancers combined. <br/><br/>Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller12/9/2015<p>For many of us, the holiday season brings multiple parties and family gatherings, all accompanied by favorite foods that we look forward to all year. This overabundance can be daunting for anyone, but it’s especially stressful after bariatric surgery. Taking a mindful approach to eating can help you maintain your weight loss during the holidays.</p>Maintaining your weight loss over the holidays<img alt="Heidi Bednarchuk C.N.S." src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.ash" style="width: 200px; height: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>For many of us, the holiday season brings multiple parties and family gatherings, all accompanied by favorite foods that we look forward to all year. This overabundance can be daunting for anyone, but it’s especially stressful after bariatric surgery. Taking a mindful approach to eating can help you maintain your weight loss during the holidays.</p> <h4>Think about this: Most of the foods you look forward to during the holidays are actually available year-round.</h4> <p>Rather than using “I only get to have this once a year” as an excuse to overindulge, remind yourself that you can have your favorites any time. Who says you can’t cook a turkey in June?</p> <h4>Eat the foods you truly enjoy. Leave the rest on your plate.</h4> <p>Too many choices? Take a small portion of each item that appeals to you. Take a bite of each and really pay attention to how it tastes to you. Did it taste as good as you remembered? If it did, take the time to savor the taste. If not, leave it on the plate.</p> <h4>Listen to your body. You don’t have to clean your plate or eat just because it’s time for supper.</h4> <p>Eat slowly and pay attention to how you feel. If you start feeling full, stop and remind yourself you can have these foods any time of the year. If it’s time for the next meal and you’re still feeling full from the last one, wait to eat until you actually start feeling hungry again.</p> <h4>Remind yourself that everything you put in your mouth counts.</h4> <p>Your surgery may limit the total amount of food you can eat at one time, but it won’t keep you from taking numerous small bites and tastes, and those can add up to more than you realize. For example, one popular bite-size piece of chocolate has 22 calories. If you grab a piece every time you pass the candy dish, say 15 times throughout the day, you could consume an extra 330 calories.</p> <h4>Don’t be too hard on yourself.</h4> <p>We’re all guilty of eating with our eyes rather than our stomachs from time to time. Don’t be too hard on yourself or use your slipup as an excuse to overindulge the rest of the day. Use it as a learning experience, remind yourself why you started your weight loss journey and move forward.</p> <p><em><a href="/providers/heidi-bednarchuk-cns" target="_self" title="Opens in same window.">Heidi Bednarchuk</a> is a clinical nurse specialist in <a href="/services-and-treatments/bariatric-surgery" target="_self" title="Opens in same window.">Bariatric Surgery</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Weight-loss surgery</li> <li>Weight management</li> </ul>APRN, CNS<p>Weight is a very emotional issue and I like to think of my office as a “no blame, no shame zone.” My goal is to listen and understand my patient’s struggles and work together to develop a plan to address them. </p> <p>I have struggled with weight myself for most of my adult life and have a close family member that had bariatric surgery.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Minnesota State University-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Health Clinical Nurse Specialist, American Nurses Credentialing Center</li> <li>Certified Bariatric Nurse, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Membership</strong></p> <ul> <li>President-Elect, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Bednarchuk<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Heidi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15681548Heidi Bednarchuk, APRN, CNS1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller4/23/2025Looking to improve or maintain your healthy lifestyle goals during the festive holiday season? These tips can help you savor a healthier holiday.6 tips for a healthy holiday makeover<p>Holiday gatherings with friends, family or co-workers are just around the corner. Spending time with loved ones also means being faced with calorie-rich meals, extra portions, alcoholic beverages and tempting desserts.</p> <p>If you're trying to maintain a healthy lifestyle, you may be wondering what foods you should prepare and how to stay on track with your goals.</p> <p>Here are six tips for savoring a healthier holiday season.</p> <h2>Portions matter.</h2> <p>It may be challenging to pass up your favorite foods. If you're going to indulge, take bite-size servings. Try a little bit of those favorites so you get the flavors you look forward to without eating a plateful. Also, avoid going back for second helpings. Your body needs time to feel full, so give yourself 20 minutes before you reach for more.</p> <h2>Try a new tradition.</h2> <p>You may not be the only person at the gathering trying to maintain their healthy eating goals. Why not try a healthier recipe that may become a new tradition? Check out the chart comparing traditional side dishes with more nutritional value, but just as appealing.</p> <h3>Traditional sides versus healthier sides:</h3> <table class="telerik-reTable-1"> <tbody> <tr class="telerik-reTableEvenRow-1"> <td class="telerik-reTableEvenCol-1"><strong>Mashed potatoes with gravy</strong><br /> Serving: 1 cup potatoes, 1/4 cup gravy<br /> 443 calories, 25 grams fat, 45 grams carbohydrates</td> <td class="telerik-reTableOddCol-1"><strong>Roasted potatoes with garlic and herbs</strong><br /> Serving: 2/3 cup<br /> 104 calories, 2 grams fat, 15 grams carbohydrates<br /> </td> </tr> <tr class="telerik-reTableOddRow-1"> <td class="telerik-reTableEvenCol-1"><strong>Apple pie</strong><br /> Serving: 1 piece of a 9-inch pie<br /> 227 calories, 13 grams fat, 40 grams carbohydrates</td> <td class="telerik-reTableOddCol-1"><strong>Apple dumplings</strong><br /> Serving: 1 dumpling<br /> 178 calories, 2.5 grams fat, 36 grams carbohydrates</td> </tr> <tr class="telerik-reTableEvenRow-1"> <td class="telerik-reTableEvenCol-1"><strong>Green bean casserole</strong><br /> Serving: 1 cup<br /> 165 calories, 12 grams fat, 12 grams carbohydrates</td> <td class="telerik-reTableOddCol-1"><strong>Tangy green beans</strong><br /> Serving: 1/3 cup<br /> 39 calories, 2 grams fat, 5 grams carbohydrates</td> </tr> </tbody> </table> <style type="text/css" id="telerik-reTable-1"> .telerik-reTable-1 { border-width: 0px; border-style: none; border-collapse: collapse; font-family: Tahoma; } .telerik-reTable-1 tr.telerik-reTableHeaderRow-1 { margin: 10px; padding: 10px; color: #3F4D6B; background: #D6E8FF; text-align: left; font-size: 10pt; font-style: normal; font-family: Tahoma; text-transform: capitalize; font-weight: bold; border-spacing: 10px; line-height: 14pt; vertical-align: top; } .telerik-reTable-1 td.telerik-reTableHeaderFirstCol-1 { padding: 0in 5.4pt 0in 5.4pt; color: #3a4663; line-height: 14pt; } .telerik-reTable-1 td.telerik-reTableHeaderLastCol-1 { padding: 0in 5.4pt 0in 5.4pt; color: #3a4663; line-height: 14pt; } .telerik-reTable-1 td.telerik-reTableHeaderOddCol-1 { padding: 0in 5.4pt 0in 5.4pt; color: #3a4663; line-height: 14pt; } .telerik-reTable-1 td.telerik-reTableHeaderEvenCol-1 { padding: 0in 5.4pt 0in 5.4pt; color: #3a4663; line-height: 14pt; } .telerik-reTable-1 tr.telerik-reTableOddRow-1 { color: #666666; background-color: #F2F3F4; font-size: 10pt; vertical-align: top; } .telerik-reTable-1 tr.telerik-reTableEvenRow-1 { color: #666666; background-color: #E7EBF7; font-size: 10pt; vertical-align: top; } .telerik-reTable-1 td.telerik-reTableFirstCol-1 { padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-1 td.telerik-reTableLastCol-1 { padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-1 td.telerik-reTableOddCol-1 { padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-1 td.telerik-reTableEvenCol-1 { padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-1 tr.telerik-reTableFooterRow-1 { background-color: #D6E8FF; color: #4A5A80; font-weight: 500; font-size: 10pt; font-family: Tahoma; line-height: 11pt; } .telerik-reTable-1 td.telerik-reTableFooterFirstCol-1 { padding: 0in 5.4pt 0in 5.4pt; border-top: solid gray 1.0pt; text-align: left; } .telerik-reTable-1 td.telerik-reTableFooterLastCol-1 { padding: 0in 5.4pt 0in 5.4pt; border-top: solid gray 1.0pt; text-align: left; } .telerik-reTable-1 td.telerik-reTableFooterOddCol-1 { padding: 0in 5.4pt 0in 5.4pt; text-align: left; border-top: solid gray 1.0pt; } .telerik-reTable-1 td.telerik-reTableFooterEvenCol-1 { padding: 0in 5.4pt 0in 5.4pt; text-align: left; border-top: solid gray 1.0pt; } </style> <br /> <h2>Include some healthy options.</h2> <p>A platter of enticing raw veggies or fruit with a low-fat dip can be a colorful and healthier alternative to a tray of sliced cheese, deli meats and crackers. People frequently choose the fresh, crunchy options if they're offered on the table. Or replace the charcuterie board with a bowl of icy cold large shrimp with cocktail sauce. A serving of 15 large shrimp contains about 100 calories.</p> <h2>Be active after a big meal.</h2> <p>Not only does activity help you burn off some calories but you may also feel more energized. Go for a brisk walk around the neighborhood or play outdoors with the kids, doing activities like sledding, shooting baskets in the driveway or building a snowman. If it's too cold to go outside, turn on the tunes and have a dance session the whole family can enjoy. If you feel ambitious, vacuum the house right after the guests leave.</p> <h2>Limit alcoholic beverages.</h2> <p>Extra calories in alcoholic drinks can add up fast. If you choose to <a href="/hometown-health/speaking-of-health/effects-of-alcohol-on-your-health-and-liver" target="_self" title="Opens in same window.">drink alcohol</a>, do so in moderation. For healthy adults, that means up to one drink a day for women and up to two drinks a day for men. It's important to note that one drink equals one 12 oz. beer, 5 oz. glass of wine or 1.5 oz. distilled spirits.</p> <p>Set an example for your children. By incorporating some of these ideas, you can create healthy traditions for your kids. As these traditions are passed down from one generation to the next, your family will learn that it's possible to make positive lifestyle choices while still enjoying the holiday season.</p> <p>Remember, a healthy holiday makeover doesn't require drastic changes to have a significant impact. Modifying a few choices and behaviors can lead to health benefits that can last a lifetime. </p> <p><em><a href="/providers/amanda-halls-rd-ld" target="_self" title="Opens in same window.">Amanda Halls</a> is a registered dietitian nutritionist in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition Services</a> in <a href="/locations/lake-city" target="_self" title="Opens in same window.">Lake City</a>, Minnesota.</em></p><ul> <li>Diabetes</li> <li>Overall nutritional changes are lifelong changes for patients and their families</li> <li>Weight Management</li> </ul>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Dietetics, College of Saint Benedict</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Registered Dietitian</li> <li>Licensed Dietitian</li> </ul>Halls<img src="/-/media/shared-files/images/medical-professionals/full/lake-city/amanda-halls-rdn-ld.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B0FA1017FC839B7CCA36917E15C4BB68" alt="Amanda Halls, R.D.N., L.D." width="280" height="280" DisableNVelocity="true" />Amanda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16305141Amanda Halls, R.D., L.D.1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2023/healthy-holiday-meal.jpg?h=370&iar=0&w=660&sc_lang=en&hash=AAB502A91CD1BB5949A6FCA974EB363C" alt="Healthy holiday meal" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller12/9/2021Holidays mean spending time with family and friends, and celebrating the joys in life, including food. Follow these 8 tips to enjoy a healthier holiday season without the extra weight.8 tips for celebrating without sabotaging <p>The holidays are a busy time of year and filled with many annual celebrations. For many people, the holidays mean spending with family and friends and celebrate the joys in life. Some even may view this year as an opportunity to make up for canceled or postponed holiday gatherings during the COVID-19 pandemic. Gatherings often includes special foods and temptations. But fat and calories can easily add up as you enjoy your favorite traditional holiday foods.</p> <p>Remember that the holidays don't need sabotage your healthy diet habits.</p> <h2>Follow these eight tips to enjoy a healthier holiday season as you celebrate with others:</h2> <h3>1. Don’t skip meals.</h3> <p>Skipping a meal with the goal of saving calories prior to a holiday event can often backfire and lead to overeating due to ravenous feelings of hunger. Having a filling snack, such as fruit, string cheese, yogurt or a small handful of nuts, can curb your appetite and prevent overeating.</p> <h3>2. Bring your own dish.</h3> <p>Ensure at least one nutritious choice is available at potlucks by contributing a healthy dish, such as a fruit or vegetable plate. Make it festive by arranging the ingredients in a holiday design like a wreath or tree.</p> <h3>3. Choose your splurges.</h3> <p>Scan the buffet or dinner table and choose a couple holiday favorites to splurge on instead of foods that you can have any other day of the year. Make sure you take time to really taste and enjoy that special treat when you have it.</p> <h3>4. Choose drinks wisely.</h3> <p>Stick to calorie-free drinks, such as water, tea or seltzer, instead of high-calorie festive drinks. Alcoholic beverages contribute empty calories and can cause you to make poor judgments with food. If you choose to drink alcohol, do so in moderation. Alternate each alcoholic drink with a glass of water.</p> <h3>5. Visit the people, not the food.</h3> <p>Move socializing away from the buffet or appetizer table to prevent mindless eating.</p> <h3>6. Say no to food pushers.</h3> <p>Remember that you are in control of what you eat. Be confident, decisive and polite. You should not feel shame with wanting to stick to your goals.</p> <h3>7. Eat until you are satisfied, not stuffed.</h3> <p>No one likes that icky, overstuffed feeling after a meal. Eat slowly and check your fullness levels while you’re eating. Remember — there are always leftovers.</p> <h3>8. Don’t feel guilty.</h3> <p>If you overindulged, don’t beat yourself up. Just make sure your next meal is healthy and you incorporate exercise into your routine.</p> <p><em><a href="/providers/allyn-wergin-rdn" target="_self" title="Opens in same window.">Allie Wergin</a> is a registered dietitian in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2021/holiday-table-place-setting.jpg?h=370&iar=0&w=660&sc_lang=en&hash=33B4A6EBD78DE0110C4C7008EB76FF79" alt="Holiday table place setting" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller7/15/2020Knee pain is one of the most common complaints of Americans of all ages, and the location and severity varies with each person. Get the facts on common causes and solutions.Get the facts about knee pain<p>Knee pain is one of the most common complaints of Americans of all ages. The pain can result from an injury, arthritis or other condition. The location and severity of knee pain often varies with each person depending on the cause of the problem.</p> <h2>Signs and symptoms of knee pain include:</h2> <ul> <li>Swelling</li> <li>Redness</li> <li>Stiffness</li> <li>Weakness or instability</li> <li>Popping or crunching noises</li> <li>Inability to fully straighten the knee</li> </ul> <p>The pain in your knee can be caused by a number of factors.</p> <h2>Common causes of knee pain are:</h2> <h3>Injury</h3> <p>A knee injury can affect any of the many ligaments, tendons, cartilage or bursae sacs that surround or consist of the knee joint.</p> <h4>Some of the most common knee injuries are:</h4> <ul> <li>Anterior cruciate ligament (ACL)</li> <li>Meniscus</li> <li>Bursitis</li> <li>Tendinitis</li> </ul> <h3>Arthritis</h3> <p>More than 100 different types of arthritis exist.</p> <h4><span style="color: #131313;">Examples of arthritis that might cause knee pain are:</span></h4> <ul> <li>Osteoarthritis</li> <li>Rheumatoid arthritis</li> <li>Gout</li> <li>Pseudogout</li> </ul> <h3>Mechanical problems</h3> <h4> Often caused by an underlying injury, overuse or normal wear and tear, mechanical problems might include: </h4> <ul> <li>Loose piece of cartilage or bone</li> <li>Dislocated kneecap</li> <li>Gait change because of hip or foot pain</li> </ul> <h2>Knee pain treatment</h2> <p>Not all knee pain is serious, but some injuries and conditions can lead to increased pain, joint damage and disability if left untreated. There are many ways to treat knee pain, depending on the severity of the pain and the damage to the knee.</p> <h3>Examples of knee pain treatment include:</h3> <ul> <li>Medication</li> <li>Injections</li> <li>Physical therapy</li> <li>Osteopathic manipulation</li> <li>Surgery</li> </ul> <p>There are also ways that you can treat your knee pain at home, such as over-the-counter pain medication, ice, rest, elevation and compression.</p> <h4>While it is not always possible to prevent knee pain, there are some things you can do in your life to help prevent future knee problems, including:</h4> <ul> <li>Maintain a healthy weight.</li> <li>Warm up and stretch before physical activity.</li> <li>Exercise appropriately for your body.</li> <li>Build up muscle.</li> <li>Wear proper shoes.</li> </ul> <p>Persistent knee pain can negatively affect your quality of life and can lead to future disability. If you are concerned about knee pain, contact your health care provider team.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2020/hands-holding-knee-pain.jpg?h=370&iar=0&w=660&sc_lang=en&hash=05D98E3DF0AE824144F456C01EC4DDAA" alt="Hands holding knee because of pain" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.ArthritisArthritis is inflammation of one or more of your joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.Dawn Haller12/12/2022Many toys that children play with can produce levels equal to 90 decibels, which typically requires hearing protection. Get tips to help you choose toys and games that protect kids' hearing.Protect children's hearing from noisy toys, gifts<p>Hearing loss often is thought of as something that happens to the elderly. But we live, work and play in a noisy environment, and hearing loss affects the lives of people of all ages.</p> <p>The <a rel="noopener" href="https://hearinghealthfoundation.org/" target="_blank" title="Opens in a new window.">Hearing Health Foundation</a> reports that nearly 50 million people in the U.S. suffer from hearing loss in at least one ear, including 20% of teens. In younger children, hearing loss may be caused by playing with noisy toys.</p> <h2>Are toys really that loud?</h2> <p>Many toys that young children play with can produce levels equal to 90 decibels, which is as loud as or louder than a lawn mower. These levels typically require hearing protection. The volume can turn up as high as 120 decibels, which is as loud as an airplane taking off because kids often play with toys near their faces, ears and mouths.</p> <h2>Do a sound test before buying</h2> <p>Your child's ears are delicate, and every home with kids has its share of noisy toys.</p> <p>As a parent, it's a good idea to test toys in the store before buying. Test the volume of a toy closer to your face, not at arm's length. Play like a child — hold the toy up by your ear, or crouch to a child's height and play with it on the ground. If a toy sounds too loud to you, it's too loud for your child.</p> <p>Also research the Noisy Toys List from the <a rel="noopener" href="https://sightandhearing.org/" target="_blank" title="Opens in a new window.">Sight & Hearing Association</a>.</p> <h2>How to lower the sound level</h2> <h4>Toys</h4> <p>Try placing clear tape over the speaker. Some tests have shown this lowers the sound level and may be safer for kids' ears. Every now and then, turn the sound off or down on audible playthings.</p> <h4>Music and headphones</h4> <p>For children and teens glued to their music player or smart device, parents should stand near their child when they have headphones on and the music is playing. If you can hear the music, it's too loud.</p> <p>Output-limiting headphones are an excellent gift option. In most cases, they automatically limit the output level to about 85 decibels, which is a safe volume for up to eight hours. These headphones may be available at many Mayo Clinic Health System sites and through local and online retailers. Many devices, such as cellphones and tablets, have noise output-limiting settings that can be activated.</p> <p>You also can invest in custom earbuds or noise-canceling headphones that help block background noise, allowing you to decrease the volume.</p> <h4>Instruments</h4> <p>Did someone receive an instrument for the holidays?</p> <h5>These are fun, creative gifts, but consider these tips so hearing isn't sacrificed to make music:</h5> <ul> <li>For all musicians, but especially drummers, smart hearing health care is essential. Older musicians may benefit from musician earplugs that limit sound without compromising musical integrity.</li> <li>Drummers should try practicing with drum pads as much as possible. This will eliminate loud noises while still offering a surface for rehearsing stick strokes.</li> <li>Another approach is to limit practice to intervals. Try practicing, with ear protection, for 30 to 60 minutes, taking a break for the same amount of time to give your ears a rest, then going back to practice.</li> </ul> <p>Don't forget about hearing health care when you're shopping for gifts during the holidays — and throughout the year — or when your children receive toys. Make sure your gifts protect hearing and support healthy ears.</p> <p><a href="/providers/katie-dease-aud" target="_self" title="Opens in same window."><em>Katie Dease, Au.D.</em></a><em>, is an <a href="/services-and-treatments/audiology" target="_self" title="Opens in same window.">audiologist</a> in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em></p><ul> <li>Amplification/hearing aids</li> <li>Audiometry</li> <li>Pediatrics</li> <li>Tinnitus</li> </ul>Au.D.<p><strong>Education</strong></p> <ul> <li>Doctor of Audiology, University of Wisconsin-Stevens Point</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Audiology</li> <li>Certificate of Clinical Competence, American Speech-Language-Hearing Association</li> <li>Hearing Instrument Dispenser</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Speech-Language-Hearing Association</li> </ul>Dease<img src="/-/media/shared-files/images/medical-professionals/full/mankato/katie-dease-aud.jpg?h=280&iar=0&w=280&hash=2A9E758AE48ADAA463D9362B7EE868C8" alt="Katie Dease, Au.D." width="280" height="280" DisableNVelocity="true" />{A4D89010-062B-42B7-830A-2F6D0A2BD079}Katie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15263924Katie Dease, Au.D.1{18E5E65E-45C8-4C48-BD32-A914794E2AA4}<img src="/-/media/national-files/images/hometown-health/2022/child-wearing-earphones-using-tablet.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6B743085FF5AD29AAF489CC577E26B70" alt="Child wearing earphones using tablet" width="660" height="370" DisableNVelocity="true" />Ear HealthAn audiologist specializes in evaluating and treating people of all ages with hearing loss, dizziness and balance disorders. Specialty audiology consultation is available for assessment and treatment of hearing loss, tinnitus, dizziness and balance disorders.Dawn Haller10/27/2015Halloween has always been about filling up on chocolate and candies. With growing concern about childhood obesity and overall adult health, learn how to treat yourself the healthy way.Treat yourself to the best this Halloween<img alt="Healthy Halloween_Medium" src="/-/media/national-files/images/hometown-health/2015/healthy-halloween_medium.jpg?h=250&w=300&sc_lang=en&hash=153203C7D3DEF84C89F1A1CFD61BAED4" style="width: 300px; height: 250px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Halloween has always been about dressing up, going door to door visiting friends and neighbors, and filling up on chocolate and candies each step of the way. With growing concern about childhood obesity and overall adult health, we need to treat ourselves the right way — the healthy way. Treat yourself to fruits and vegetables this year.</p> <h2>Here are some tips for a healthy, happy Halloween:</h2> <ol> <li>Plan to consume a healthy, balanced supper before venturing out that night. It's never a good idea to go trick-or-treating on an empty stomach.</li> <li>Put a number on how many houses you'll visit. This will help set the candy limit and put a safe end to the night. </li> <li>Encourage family, friends and neighbors to set out healthier snacks and treats for kids. </li> <li>Decide in advance how much candy you will get that night and how much will be eaten. This might prevent your child from having a meltdown later that night.</li> <li>When you're done trick-or-treating, put the candy away in the cupboard and keep fresh fruit in sight. Dont feel bad about throwing away unused candy after a few weeks. </li> <li>Start some new family traditions this year that don't involve candy. For example, pumpkin carving, raking leaves, apple picking and fall decorating. </li> </ol> <p><em>Anne Harguth is a registered dietitian in clinical Nutrition Services in <a href="/locations/waseca">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2015/healthy-halloween_small.jpg?h=150&iar=0&w=200&sc_lang=en&hash=03B568884BC61E3AB895D0AD15438987" alt="Healthy Halloween_Small" width="200" height="150" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller10/23/2015<p>You can prevent a trip to the emergency room by keeping safety in mind when you use ATVs around the farm.</p>All-terrain vehicles at work on the farm<img alt="ATV Safety" src="/-/media/national-files/images/hometown-health/2015/atv-safety.jpg?h=343&w=343&sc_lang=en&hash=209623BE66B70C1EE57D3EA9C619167B" style="width: 343px; height: 343px; float: right; margin-bottom: 10px; margin-left: 10px;"> <p>As a farmer, as well as a physician, I know that ATVs can be extremely useful around the farm. In fact, ATVs are now used extensively in agriculture. They serve as a substitute for the work formerly done by pick-up trucks and horses. Originally introduced as recreation vehicles, their useful utility in other areas was soon recognized. On a farm, they can be used in tasks ranging from inspecting crops to mowing grass and plowing snow. Whatever the use, there are basic safety rules that can help prevent many types of injuries.</p> <h2>It’s important to remember and follow these ATV/UTV guidelines:</h2> <ul> <li>ATVs are not toys. They require quick adjustments, speeding up and slowing down, and shifting weight to help turn the ATV. Anyone under age 16 is less likely to have the physical strength and decision-making experience needed for safe riding.</li> <li>Wear an approved helmet and eye protection. The best helmets will have a full face shield.</li> <li>ATVs are not stable vehicles and have a tendency to tip. If that happens, drivers often fall off. Be sure to wear long pants, long sleeves, gloves and over-the-ankle boots.</li> <li>Never ride under the influence of alcohol or drugs.</li> <li>Never ride an ATV at night.</li> <li>Never exceed the limit of passengers allowed by the manufacturer.</li> <li>Ride at a safe speed.</li> <li>ATVs are not designed to ride on pavement. It can make turning difficult.</li> </ul> <h2>Watch this video for tips on ATV/UTV safety recommendations when it comes to hunting and recreational riding:</h2> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/z037Hn97Yp" title="ATV and UTV safety" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p>ATVs can be a great asset on the farm. Be sure to keep these safety rules in mind to prevent an unnecessary visit to the emergency room.</p> <p><em>Greg Kays, M.D., is an Emergency Department and Urgent Care physician at <a href="/locations/red-wing" target="_self" title="Opens in same window.">Mayo Clinic Health System in Red Wing</a>.</em></p><img src="/-/media/national-files/images/hometown-health/2015/atv-safety.jpg?h=343&iar=0&w=343&sc_lang=en&hash=93F225A787C6FA0AC5808D7EF9A778D8" alt="ATV Safety" width="343" height="343" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Dawn Haller10/20/2020You may want decorative contact lenses as a way to enhance your Halloween look. Learn why tinted eyewear may risk your eye health.Halloween safety: Decorative lenses can be dangerous<p>Looking good on Halloween often comes at a price, but that price should be in dollars and cents — not compromising your health. This year, some people may turn to decorative contact lenses as a way to enhance their Halloween look. But misuse of decorative contact lenses and supplementing costumes with tinted eyewear may risk your eye health.</p> <p>Decorative contacts are lenses that change the appearance of your eyes without correcting vision. They can modify eye color, include your favorite team's logo or create a scary, wild eye appearance for a creature you're embodying on Halloween. They're also known as cosmetic or fashion lenses and are promoted like an accessory, such as jewelry, scarves or no-correction glasses, in stores that do not specialize in eye care. However, decorative lenses are not as harmless as they seem.</p> <p>Contact lenses are medical devices that need proper fitting, and they should be purchased from a store that requires a prescription. Buying them elsewhere and not having a proper fitting can lead to significant eye health risks. The risks to your eyes include <a rel="noopener noreferrer" href="https://www.mayoclinic.org/first-aid/first-aid-corneal-abrasion/basics/art-20056659" target="_blank" title="Opens in a new window.">corneal abrasions</a>, infections, allergic reactions, decreased vision and blindness.</p> <p>If your eyes become red, sore, painful or light-sensitive, or your vision is altered, you should seek prompt treatment from an eye care provider. Left untreated, these issues can lead to blindness. The more common sense approach is to see an eye care provider for an exam, lenses fitting and prescription when considering decorative lenses.</p> <p>Also, wearing tinted glasses, goggles and masks while walking the streets on Halloween, especially at night, can inhibit your vision, limiting your ability to see vehicles, fall hazards and other people. It's best to reserve any eyesight-impeding props for well-lighted indoor functions or avoid them altogether.</p> <p>Enjoy the fun of decorative contacts and Halloween costumes, but do so in a manner that doesn't put you in danger. You can learn more about the dangers of decorative contact lenses on the <a rel="noopener noreferrer" href="https://www.fda.gov/medical-devices/contact-lenses/decorative-contact-lenses-halloween-and-more" target="_blank" title="Opens in a new window.">Food and Drug Administration website</a>.</p> <p><em><a href="/providers/robert-friese-od" target="_self" title="Opens in same window.">Bob Friese, O.D.</a>, is an <a href="/services-and-treatments/ophthalmology" target="_self" title="Opens in same window.">optometrist</a> in <a href="/locations/fairmont">Fairmont</a>, Minnesota.</em></p><ul> <li>Comprehensive eye exams</li> <li>Contact lens fitting</li> <li>Diabetes</li> <li>Diagnoses and treatment of eye diseases</li> <li>Dry eye disease</li> <li>Glaucoma</li> <li>Macular degeneration</li> </ul>O.D.<p>I provide comprehensive eye exams, diagnoses and treatment of eye disease, dry eye disease and contact lens fitting. </p> <p>I have lived in Fairmont for 30 years. </p><p><strong>Education</strong></p> <ul> <li>Doctor of Optometry, University of California - Berkeley School of Optometry</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Diplomate, American Board of Optometry</li> </ul>Friese<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/robert-friese-od.jpg?h=280&iar=0&w=280&hash=28DC7F4D3B18AA7644C9CBBA5B19C874" alt="Robert Friese OD" width="280" height="280" DisableNVelocity="true" />{D85012E4-9C42-474E-AFB0-A40376EC9035}Robert<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14474077Robert Friese, O.D.1{C5680DDD-C649-4B63-AFCC-B52A244736B7}<img src="/-/media/national-files/images/hometown-health/2020/halloween-contact-lenses.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3E2514906FD14FF1F773AF7EA85EBCA9" alt="Halloween contact lenses" width="660" height="370" DisableNVelocity="true" />Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Dawn Haller10/10/2023Finding a change or lump in your breast is not a reason to panic. Most breast changes aren't cancer. Get answers to common lump questions, and learn when to talk with your healthcare team.When is a lump more than a lump?<p>A breast self-exam is an inspection of your breasts that you do on your own. To help increase your breast awareness, you use your eyes and hands to regularly observe the look and feel of your breasts.</p> <p>Many breast changes detected during a breast self-exam have benign causes. This means they are not caused by cancer. Other changes may signal something serious like breast cancer.</p> <p>A breast self-exam that you do for breast awareness helps you understand the usual look and feel of your breasts.</p> <p>These self-exams aren't as effective as routine mammograms in detecting cancer or improving survival for women who have breast cancer.</p> <p>Still, many healthcare professionals believe there is value in women becoming familiar with their breasts so they understand what's typical for them and can promptly report changes to their healthcare teams.</p> <h2>What does a breast lump feel like? </h2> <p>A breast lump is a growth of tissue that develops within your breast. It may be described as a mass, growth, swelling, thickness or fullness. A breast lump can vary in the way it looks and feels.</p> <p>Many women find lumps or changes in their breasts at various points in their menstrual cycles. These are typical changes that occur, and finding a change or lump in your breast is not a reason to panic. Breasts often feel different in different places. The look and feel of your breasts will also change as you age.</p> <h3>Watch for these breast changes:</h3> <ul> <li>A distinct lump with definite borders.</li> <li>A thickened, slightly more prominent area in your breast that's different from surrounding breast tissue.</li> <li>Breast pain or tenderness.</li> <li>Nipple changes, such as a nipple pulled inward (nipple inversion) or spontaneous fluid discharge from your nipple.</li> <li>One breast that's noticeably larger than the other.</li> <li>Other breast changes, such as redness, dimpling or pitting of the skin.</li> </ul> <p>Sometimes, a breast lump is a sign of breast cancer. That's why you should seek prompt medical evaluation. However, many breast lumps result from noncancerous, or benign, conditions like <a href="/hometown-health/speaking-of-health/benign-breast-disease" target="_self" title="Opens in same window.">benign breast disease</a>, especially in women under 50.</p> <p>Your family's cancer history can affect your cancer risk and the chance that a lump might be a more serious concern.</p> <h2>What causes breast lumps?</h2> <h3>A breast lump can develop as a result of conditions, such as:</h3> <ul> <li>Breast cancer</li> <li>Breast cysts</li> <li>Fibrocystic breasts</li> <li>Hamartoma, a noncancerous tumor in the breast</li> <li>Injury or trauma to the breast</li> <li>Mastitis</li> </ul> <h2>Can a mammogram determine what is causing a breast lump?</h2> <p>In some cases, yes. A mammogram can help your healthcare team determine the cause of the lump and if additional treatment is necessary. They also may recommend additional tests and procedures, such as ultrasound or biopsy.</p> <p>Early detection and routine mammogram screenings are key to reducing death from breast cancer. That's why Mayo Clinic Health System recommends that women with an average risk of breast cancer start screening mammograms yearly at 40. Average risk of breast cancer means women with no family history of breast cancer and no other risk factors for breast cancer. Women with a family history or other risks may need earlier or more frequent mammograms at the guidance of their healthcare team.</p> <h2>When should a breast lump be evaluated?</h2> <p>Any breast symptoms, such as a breast lump, nipple discharge or breast pain, should be evaluated by a medical professional.</p> <h3>Schedule an appointment with your healthcare team if you notice:</h3> <ul> <li>A breast lump is new or unusual and feels different from the surrounding tissue or tissue in your other breast.</li> <li>A breast lump doesn't go away or gets bigger after your next menstrual period.</li> <li>A breast lump changes and becomes bigger, firmer or more defined from surrounding breast tissue, especially if you have not had it examined by a healthcare professional previously.</li> <li>Bloody, possibly spontaneous, discharge from your nipple.</li> <li>Skin changes on your breast, such as redness, crusting, dimpling or puckering.</li> <li>Your nipple is turned inward, or inverted, although it typically isn't positioned that way.</li> </ul> <p>Your healthcare team may recommend additional tests and procedures to determine the cause of your breast changes.</p> <p><em><a href="/providers/bongi-rudder-mbbs" target="_self" title="Opens in same window."><em>Bongi Rudder, M.B.B.S.</em></a>, is an <a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">oncologist</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a> </em><em>and <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, </em><em>Minnesota. </em></p><ul> <li>Breast cancer</li> <li>Cancer care</li> <li>Hematology</li> <li>Lymphoma</li> <li>Multiple myeloma</li> </ul>M.B.B.S.<p>With a cancer diagnosis comes a lot of uncertainty and questions. In my practice, communication and compassion is a main component, and I will work with you to determine a care plan that is personalized for you. Through education and awareness of all available treatment options and clinical trial opportunities, you are able to make impactful care decisions that fit your individual needs.</p> <p>I'm part of a multi-disciplinary team, which means I work with colleagues in various specialties, not only at Mayo Clinic Health System, but also Mayo Clinic, to ensure the best possible outcomes for cancer treatment and survivorship.</p> <p>In my time away from work, I enjoy playing the piano and watercolor painting. </p><p><strong>Education</strong></p> <ul> <li>University of the West Indies School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li> Internal Medicine, State University of New York-Brooklyn</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Hematology & Oncology, State University of New York-Brooklyn</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Internal Medicine</li> <li>Hematology, American Board of Internal Medicine</li> <li>Medical Oncology, American Board of Internal Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Medical Association </li> <li>American Society of Clinical Oncology</li> <li>American Society of Hematology</li> <li>International Society on Thrombosis and Hemostasis</li> </ul>Rudder<img src="/-/media/shared-files/images/medical-professionals/full/mankato/bongi-rudder-mbbs.jpg?h=280&iar=0&w=280&sc_lang=en&hash=8ED297B8D12E7BDF3179DA1F605E56F3" alt="Bongi Rudder, M.B.B.S." width="280" height="280" DisableNVelocity="true" />Bongi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30215411Bongi Rudder, M.B.B.S.1{BCFC3BDC-CF55-458E-A41C-9360527B6CCC}|{0DD9D3C9-86C5-47FC-A2CF-8AEEA4717B70}<img src="/-/media/national-files/images/hometown-health/2023/person-with-fingertips-together.jpg?h=370&iar=0&w=660&sc_lang=en&hash=058671E951220B09C42DD7199630ACD4" alt="Person with fingertips together" width="660" height="370" DisableNVelocity="true" />Breast CancerBreast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the U.S. It can occur in men and women, but it's far more common in women.Dawn Haller10/14/2015<p>Stress urinary incontinence is the unintentional loss of urine during an activity that causes increased pressure. Find out more about the causes and treatment options available.</p>Don't stress over urinary incontinence<p><em>By Mayo Clinic staff</em></p> <p>Stress urinary incontinence (SUI) is the unintentional loss of urine during an activity that causes increased pressure. The most common activities that cause SUI are running, jumping, laughing and coughing. According to the <a rel="noopener noreferrer" href="http://www.fda.gov/MedicalDevices/ProductsandMedicalProcedures/ImplantsandProsthetics/UroGynSurgicalMesh/ucm284109.htm" target="_blank" title="Opens in new window">U.S. Food and Drug Administration</a>, it is the most common form of incontinence for women. Although SUI can affect women of all ages, symptoms are most common in women after vaginal delivery, surgery or during menopause.</p> <h4>Cause and effect</h4> <p>SUI occurs when the urethra falls or descends due to weakening muscles. The weakened muscles are unable to keep the urethra from falling during activity of increased pressure, including exercise and coughing.</p> <p>SUI can cause significant burden, distress and embarrassment for women. Many women avoid normal activities and exercise due to loss of urine. Conditions such as urinary tract infections, obesity, chronic cough, diabetes and certain medications can make it worse. However, treatment of other chronic conditions can often decrease symptoms of SUI.</p> <h4>Treatment options</h4> <p>Nonsurgical treatment options may include a combination of behavioral modifications and supportive techniques and treatments, including: </p> <ul> <li><strong>Avoiding certain foods and drinks.</strong><br /> Alcohol, caffeinated soda, spicy and citrus foods can irritate the bladder. Consider eliminating the foods which may trigger SUI. </li> <li><strong>Losing weight.</strong> <br /> Some women see an improvement in symptoms by losing at little as 10 lbs. Before starting a weight loss program, it is a good idea to consult with your health care provider.</li> <li><strong>Exercising pelvic floor muscles by doing Kegel exercises on a regular basis.</strong><br /> Kegel exercises strengthen the pelvic and urinary sphincter muscles. </li> <li><strong>Exploring biofeedback.</strong><br /> Biofeedback is a technique that helps you focus on controlling your body’s functions by receiving feedback from electrical sensors. In essence, biofeedback gives you the power to use your thoughts to control your body.</li> </ul> <p>Another treatment option is using a vaginal pessary, which is a small ring that is placed in the vagina to support the bladder and urethra. This is a removable device that helps support the bladder base to prevent urine leakage.</p> <p>When nonsurgical treatments are unsuccessful, surgery may be considered. One surgical option is a tension-free vaginal tape, or TVT, which is an outpatient procedure performed by placing a sling under the urethra.</p> <p>It is important to meet with your provider to discuss all surgical and nonsurgical options. He or she will perform a pelvic exam, review your medical conditions and medications, and may perform lab tests. You and your provider should discuss the results of any tests and decide how they impact your treatment strategy.</p> <p>Stress urinary incontinence doesn’t have to hinder your lifestyle. With the right treatment, you'll likely be able to manage incontinence and improve your overall well-being.</p>Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Urinary IncontinenceThe loss of bladder control is a common and often embarrassing problem. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that's so sudden and strong you don't get to a toilet in time. For most people, simple lifestyle changes or medical treatment can ease discomfort or stop urinary incontinence.Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Dawn Haller4/20/2023Allergies affect 25% of U.S. adults and are nothing to sneeze at. Symptoms can make you feel miserable. Here are answers to four FAQ about seasonal allergies and how to manage them.Allergy season is here: FAQ on managing symptoms<p>Seasonal allergies are nothing to sneeze at. About 25% of U.S. adults have some symptoms each year. Unfortunately, this condition brings sneezing, congestion, runny nose, itchy eyes and other symptoms that can make you feel miserable.</p> <h2>Here are answers to FAQ about seasonal allergies and how to manage them:</h2> <h3>Q. What causes sneezing, itchy eyes and other symptoms?</h3> <p>A. If you have sensitivities to an <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/allergies/home/ovc-20270181" target="_blank" title="Opens in a new window.">allergen</a>, your body's immune system mistakes it for something harmful. To fight it off, the immune system creates proteins known as immunoglobulin antibodies. These antibodies trigger cells in the nasal passages that release histamine and other mediators that lead to a stuffy and runny nose, watery eyes, itching and other allergy symptoms.</p> <h3>Q. What tests are necessary to confirm an allergy?</h3> <p>A. An allergy skin test can help determine if you're allergic to different things, such as pollen, pet dander, dust mites, latex, penicillin or bee venom. It also can help diagnose skin allergies and some food allergies.</p> <p>The most common form of skin testing involves pricking, or scratching, or an injection to expose the skin to a suspected allergy-causing substance. If a raised, red bump develops at one of the pricks, it indicates a likely allergy. Sometimes another form of skin testing, called patch testing, is used to help diagnose skin allergies. Treated patches are placed on the skin and watched for a reaction. Talk with your health care team if you suspect you or your child has an allergy that could be diagnosed by a skin test.</p> <h3>Q. What are some tips for managing seasonal allergies?</h3> <p>A. Don't let your seasonal allergy keep you from enjoying the outdoors this summer. A variety of over-the-counter treatment options are available to offer symptom relief, including antihistamine pills, nasal sprays and eye drops. Better yet, taking these medications before planned outdoor activity can help prevent symptoms from developing in the first place. Some medications can cause insomnia, elevated blood pressure or drowsiness, so watch for these side effects. You may need to try a few different medications before you find the one that works best for you.</p> <p>You also can limit your exposure to allergens. Wear a mask outside when pollen counts are high. Resist the urge to open windows to let the breeze — and the pollen — blow inside your home. Don't use the clothesline to dry sheets or clothing because pollens and mold may collect in them. Consider staying inside on dry, windy days, and avoid gardening chores, such as lawn mowing, that stir up allergens.</p> <h3>Q. What is allergen immunotherapy?</h3> <p>A. Allergen immunotherapy is another term for allergy shots. This involves a series of shots given over a period of time to help familiarize the body with the offending allergens, thereby reducing the abnormal allergic response. This can be quite helpful in reducing symptoms related to environmental allergies for people with tree, grass, weed, mold, animal, insect or dust mite sensitivities. Allergen immunotherapy induces long-term tolerance, which means that people continue to enjoy a decrease in allergy symptoms and associated medication needs long after completing the full treatment course. Ask your health care team if you might be a good candidate for allergen immunotherapy.</p> <p><a href="/providers/mansi-kanuga-md" target="_self" title="Opens in same window."><em>Mansi Kanuga, M.D.</em></a><em>, is an <a href="/services-and-treatments/immunology" target="_self" title="Opens in same window.">allergy specialist</a> in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</em></p><ul> <li>Allergy treatment</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Medicine and Dentistry of New Jersey</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Internal medicine, Albert Einstein College of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal medicine, Albert Einstein College of Medicine</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Allergy/Immunology, University of Medicine and Dentistry of New Jersey</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Allergy and Immunology, American Board of Allergy and Immunology</li> <li>Internal Medicine, American Board of Internal Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Kanuga<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/mansi-kanuga-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=432CB15325D16BF0824E37CF27D4755E" alt="Mansi Kanuga, M.D." width="280" height="280" DisableNVelocity="true" />Mansi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15619184Mansi Kanuga, M.D.1{9D6C5FE2-E6DA-4A63-9DD8-CE124BD4E4B7}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}<img src="/-/media/national-files/images/hometown-health/2023/ragweed.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D51DA6B6B880B6CB5EA419E4141CE2A0" alt="Ragweed" width="660" height="370" DisableNVelocity="true" />Allergy and AsthmaOur allergists provide care for your allergies, asthma and conditions that affect the immune system's ability to defend the body against foreign or abnormal cells. The main treatment goal is your satisfaction when your condition is under control and quality of life is improved.Dawn Haller10/16/2015<p>One in eight women will be diagnosed with breast cancer at some point in their lifetime. Learn why everyone should continually be mindful of the measures they can take in breast cancer awareness.</p>Defend yourself against breast cancer<p style="line-height: 150%;"><img alt="Amy Lloyd MD" src="/-/media/shared-files/images/medical-professionals/full/la-crosse/amy-lloyd-md.jpg?h=200&w=200&sc_lang=en&hash=7474B6DA8791985DFEA83EAD678585E5" style="height: 200px; width: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" />According to the National Breast Cancer Foundation, one in eight women will be diagnosed with breast cancer at some point in their lifetime; in essence, breast cancer affects everyone in some way, shape or form. We encourage women and men to be continually mindful of the measures they can take in breast cancer awareness.  </p> <p style="line-height: 150%;">There are several types of breast cancer which can be diagnosed at different stages of development and can grow at different rates.</p> <h2 style="line-height: 150%;">To enhance early detection and to reduce your overall risk, I recommend taking these defensive and precautionary measures:</h2> <ul> <li>Women need to become familiar with their breasts in order to detect abnormalities or changes.</li> <li>If you discover any type of abnormality with your breasts, make an appointment to see your doctor.</li> <li>Schedule annual mammogram screenings and clinical breast exams performed by a health care provider beginning at age 40.</li> <li>Select a diet that is rich in plant-based foods.  Plant based foods provide phytochemicals which can potentially protect cells from damage by cancer-causing agents.</li> <li>Drink alcohol only in moderation, if you do at all.  Alcohol increases your risk of breast cancer.  The amount of that risk is in proportion to the quantity of alcohol you consume.</li> <li>Regular exercise and weight gain prevention can also help to reduce your risk of breast cancer formation.</li> </ul> <p style="line-height: 150%;">It is crucial to be conscious and proactive about breast cancer. Breast cancer is normally detected when it is in an aggressive stage, however, getting regular mammograms can help detect it earlier.</p> <p style="line-height: 150%;">Contact your health care provider for further questions or to schedule an appointment.</p> <p style="line-height: 150%;"><em><a href="/providers/amy-lloyd-md">Amy Lloyd, M.D.</a>, is a general, vascular, thoracic and breast surgeon in<a href="/locations/la-crosse"> La Crosse</a>, Wisconsin.</em><br />  </p><ul> <li>Breast surgery</li> <li>General surgery</li> <li>Nissen fundoplication for gastroesophageal reflux disease (GERD)</li> <li>Robotic surgery for hernias, gallbladders/cholecystectomy</li> <li>Thoracic surgery</li> <li>Vascular surgery</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Saba University School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>General Surgery, St. Elizabeth Health Center</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Lloyd<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/amy-lloyd-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=DF2DEF25B25672CBE538A25D953FD64B" alt="Amy Lloyd, M.D." width="280" height="280" title="Amy Lloyd, M.D." DisableNVelocity="true" />{1148CC0A-FEE9-493B-89F5-71559AD8DAA9}Amy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15804593Amy Lloyd, M.D.1{CE631A85-B409-4C11-907C-39868E49E636}<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/amy-lloyd-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=DF2DEF25B25672CBE538A25D953FD64B" alt="Amy Lloyd, M.D." width="280" height="280" title="Amy Lloyd, M.D." DisableNVelocity="true" />Breast CancerBreast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the U.S. It can occur in men and women, but it's far more common in women.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller9/14/2015<p>From a biological perspective, a mother’s instincts and her baby’s responses are naturally designed for breastfeeding. New moms may experience soreness and difficulty getting the baby to latch correctly to the breast. But if a baby could tell mom anything to make it all go smoother, what would it be?</p>If babies could talk, what would they say?<img alt="Baby Breastfeeding_Medium" src="/-/media/national-files/images/hometown-health/2015/baby-breastfeeding_medium.jpg?h=275&w=400&sc_lang=en&hash=3482D3BE352D34B828D30148BFEB0ABD" style="width: 400px; height: 275px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p>From a biological perspective, a mother’s instincts and her baby’s responses are naturally designed for <a href="http://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912" target="_blank" title="Opens in new window">breastfeeding</a>. Sometimes it might feel unnatural — at least right away. New moms may experience soreness and difficulty getting the baby to latch correctly to the breast. They may worry about the baby getting enough milk and if they are making enough. These concerns may cause frustration for anyone, especially a sleep-deprived, new mom. But if a baby could tell mom anything to make it all go smoother, what would it be?</p> <h4>A BABY'S PERSPECTIVE</h4> <p><strong></strong></p> <p>“The first drops of milk you make are all I need to start my body growing. The<em> </em>colostrum contains directions, amazing nutrition and protection to last a lifetime.</p> <p>Don’t worry about making enough milk for me. If you hold me so close our skin touches and have patience with how often I have to practice finding my place, I can actually help tell you how much food I need.</p> <p>My tummy is my happy place. It takes a few weeks for me to stretch out and unfold. On my tummy, on your body, is the best place for that to happen. Our hormones rise, more milk is made, I learn to feed even better and we are both happier.</p> <p>Making milk is your superpower. The five different sugars in breast milk protect my tummy from germs, keep all of me healthy and even tell my brain to grow. No one else makes food that is just right for me.</p> <p>You can get tired learning something new. We both need to rest a lot. And to have energy to make milk, you need to eat, too. Supportive relationships give you energy, too, so introduce me to your family, and take time to share your new adventure with your friends.</p> <p>So, keep me close, feed me your milk often, let me practice until I find the right place to nurse comfortably for both of us and trust me to order up the right amount of milk as our eyes meet while you watch me grow.”</p> <p><em>Anne Beckman is a registered nurse and international board-certified lactation consultant in<a href="/locations/red-wing"> Red Wing</a>, Minnesota. She specializes in the clinical management of breastfeeding and is a founding member of the Goodhue, Wabasha and Pierce Counties Breastfeeding Coalition.</em></p><img src="/-/media/national-files/images/hometown-health/2015/baby_small.jpg?h=200&iar=0&w=200&sc_lang=en&hash=3456BB149E89BEEC2338F7C25BD79545" alt="Baby_Small" width="200" height="200" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Dawn Haller10/1/2015<p>It's pumpkin season. While highly nutritious, some pumpkin-flavored food items aren't good for you. Get ways to use pumpkin and enjoy a tasty recipe.</p>Pumpkin: Loaded with scary-good nutrients<img alt="Pumpkin_Medium" src="/-/media/national-files/images/hometown-health/2015/pumpkin_medium.jpg?h=200&w=300&sc_lang=en&hash=BEDC5C254320DED0F052F3891E244295" style="width: 300px; height: 200px; float: right;" /> <p>It’s that time of year again: pumpkin season. If you’ve gone to the store lately, you must’ve noticed that pumpkin-flavored food items are everywhere. Pumpkin-flavored cereal, yogurt, coffee, lattes, ravioli, pie, cookies, candies and even pumpkin-flavored chips cover the shelves. And the list goes on and on.</p> <p>Although pumpkin-flavored items may launch our taste buds into the fall season, many of these pumpkin products are not necessarily the most nutritious choices. Many are high in sugar, fat and refined carbohydrates. But real pumpkin is extremely nutritious.</p> <p>Pumpkin is nutrient-rich due to its bright-orange color. This orange color comes from beta-carotene, an antioxidant and precursor to vitamin A — meaning beta-carotene is converted to vitamin A in the body. Pumpkin is an excellent source of vitamin A, with one cup providing 245% of our recommended daily intake. Vitamin A is important to preserve vision, fight infections, maintain healthy skin and bones, and regulate cell growth and division. </p> <p>Pumpkin is also low in calories and a good source of fiber, containing 50 calories and 3 grams fiber per 1-cup serving. It’s also an excellent source of potassium at 564 milligrams, which helps your muscles contract, regulate fluids, maintain normal blood pressure, and balance minerals in and out of body cells.</p> <h2>Pumpkin seeds</h2> <p>Don’t forget about the pumpkin seeds after you carve your jack-o-lantern. Pumpkin seeds are packed with protein, fiber and many other minerals, such as iron, copper, magnesium, manganese, phosphorous, zinc, potassium, folate, niacin and selenium. They also contain healthy poly- and mono-unsaturated fats. Pair 1 ounce of pumpkin seeds with a piece of fruit, such as an apple, for a filling snack.</p> <h2>Simple ways to enjoy pumpkins</h2> <p>When adding pumpkin flavor to your recipes, be sure to purchase 100% pumpkin and not pumpkin pie mix, which has added sugar.</p> <h3>Here are a few ways to enjoy pumpkin in common dishes:</h3> <ul> <li>Stir pumpkin puree into soups, chilies and stews.</li> <li>Add canned or mashed cooked pumpkin to pancakes or quick breads.</li> <li>Layer low-fat vanilla yogurt with pumpkin puree and low-fat granola. Top with a pinch of cinnamon and nutmeg.</li> <li>Drizzle pumpkin wedges with olive oil, season with salt and pepper, and roast for about 25 minutes at 400⁰ F.  </li> </ul> <h2>Pumpkin oatmeal recipe</h2> <p>Serves 2</p> <p>1 small apple, chopped<br /> 1 cup skim milk<br /> 3/4 cup water<br /> 1/2 cup canned pumpkin<br /> 1/ teaspoon pumpkin pie spice<br /> 1 cup old-fashioned oats<br /> 1/4 teaspoon vanilla<br /> Chopped pecans, optional</p> <p>In a two-quart sauce pan, combine water, milk, chopped apples, oats, pumpkin and pumpkin pie spice. Bring to a boil. Cook and stir for five minutes or until liquid is absorbed. <span style="color: #131313;">Remove from heat. Stir in vanilla extract. Top with chopped pecans.</span></p> <p>Nutrition per 1 cup serving: 185 calories, 2 grams total fat, 0  grams saturated fat, 67 milligrams sodium, 34 grams total carbohydrates, 6 grams dietary fiber, 11 grams sugars, 8 grams protein.</p> <p><em style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 20px;"><a href="/providers/allyn-wergin-rdn">Allie Wergin</a> is a registered dietitian in Nutrition in <a href="/locations/new-prague">New Prague</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller6/25/2015<p>Naturally nutrient-rich strawberries are packed with essential vitamins, minerals, dietary fiber, antioxidants and phytochemicals — a natural plant compound. The majority of health-promoting phytochemicals in strawberries are anthocyanins, which give strawberries their bright red color.  </p>Strawberries: A nutrient powerhouse <p>Naturally nutrient-rich strawberries are packed with essential vitamins, minerals, dietary fiber, antioxidants and phytochemicals — a natural plant compound. The majority of health-promoting phytochemicals in strawberries are anthocyanins, which give strawberries their bright-red color.  </p> <p>One cup of strawberries (or about eight medium strawberries) has only 45 calories, 3 grams of dietary fiber (12 percent of your daily value) and more vitamin C than an orange. Vitamin C is a known antioxidant that helps protect the body against oxidative stress. Strawberries are also naturally low in sugar and contain only 7 grams of natural sugar per 1-cup serving. </p> <p>Current research suggests that consuming 1 cup of strawberries may help improve heart health by reducing total cholesterol levels and lowering blood pressure, reduce the risk of some cancers, have anti-inflammatory effects and support cognitive function.  </p> <p>Fresh strawberries are extremely versatile and are easily eaten whole. They also can be sprinkled on top of whole-grain cereal, oatmeal or yogurt, as well as added to leafy greens or combined with low-fat or fat-free yogurt or milk to create a fruit smoothie. </p> <p>When selecting fresh strawberries, be sure to choose shiny, firm strawberries with a bright-red color. The caps should be fresh, green and intact. Avoid mushy or shriveled berries. If any berries are damaged, throw those away immediately before they spoil the rest. Rinse berries in cold water just before eating. Washing too soon can increase the likelihood of molding. </p> <h4>Strawberry spinach salad with poppy seed dressing recipe</h4> <p><strong>Serves 4</strong> (2 cup serving size)<br> Total time: 20 minutes or less</p> <p><strong>Ingredients:</strong></p> <ul> <li>6 cups of fresh baby spinach, washed and dried</li> <li>1 pint strawberries, washed, hulled and sliced</li> <li>¼ cup of chopped pecans </li> <li>Half a small red onion, thinly sliced</li> </ul> <p><strong>Dressing:</strong></p> <ul> <li>½ cup olive oil</li> <li>3 tablespoon apple cider vinegar</li> <li>2 tablespoon honey</li> <li>1 tablespoon poppy seeds</li> <li>Pinch of ground dry mustard (optional)</li> <li>Salt and ground black pepper to taste </li> </ul> <p><strong>Directions</strong></p> <p>To make the dressing, whisk all ingredients together until combined.</p> <p>To make the salad, toss all ingredients together with your desired amount of dressing until combined. Serve immediately.</p> <p><strong>Nutritional Information </strong>(per 2 cup serving with 2 tablespoons of dressing)</p> <p>Calories: 245; Total fat: 22 grams; Saturated fat: 22 grams; Monounsaturated fat: 15 grams; Polyunsaturated fat: 3 grams; Trans fat: 0 grams, Cholesterol: 0 milligrams; Sodium: 26 grams (without added salt); Total carb: 12 grams; Dietary fiber: 2.5 grams; Sugars: 9 grams; Protein: 2 grams</p> <p><em><a href="/providers/allyn-wergin-rdn" target="_self" title="Opens in same window.">Allie Wergin</a> is a registered dietitian in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller10/7/2022Each year, 3,000 to 4,000 people in the U.S. are injured after falling out of a tree stand. Get practical tips for hunting season prep and while climbing to lower the risk of a significant injury.Aim for safety in your tree stand<p>Hunting is a popular activity in the U.S. It is a great opportunity for people of all ages to spend time in nature while making memories with loved ones. I am an avid hunter and understand the camaraderie of spending time together and teaching a younger generation to embrace the sport.</p> <p>Overall, hunting can be a safe and enjoyable time. However, it poses some dangers, and tree stand injuries are common throughout the hunting season. Each year, between 3,000 to 4,000 people in the U.S. are injured after falling out of a tree stand.</p> <p>Tree stand falls can lead to significant injuries like broken bones, concussions and internal bleeding. Occasionally, a fall can lead to a head injury or spine damage that results in paralysis.</p> <p>Most trauma injuries, including falls from tree stands, are preventable. They are almost always related to three factors: alcohol or drug use, risk-taking behaviors, and poor judgment.</p> <p>Some hunters unintentionally make poor judgments or behave in a risky manner. The most common is not wearing a safety harness.</p> <p>It could be that they set up a stand in an unsafe way or rush to take advantage of the last minutes of daylight. Perhaps the stand is not in good working order, or the straps are worn. Rushing or not being aware of the surroundings can increase the risk of injuries.</p> <p>Here's what hunters can do to mitigate tree stand injuries by avoiding poor judgment and risk-taking behaviors:</p> <h2>Before the hunt</h2> <p>Like other hunters, I spend months preparing for an upcoming hunting season.</p> <h4>In addition to getting your license, scouting spots and setting up trail cameras, develop a safety plan for the season, including these parts:</h4> <ul> <li><strong>Invest in a five-point harness.</strong><br /> A harness is the cornerstone of safety equipment if you use a tree stand. Look for one that fits you well and most importantly one you will wear while hunting.</li> <li><strong>Find the perfect tree.</strong><br /> While scouting locations before season, I recommend that you look for a live tree that will support your weight. You may find what I call a "squirrel tree." This tree is in a prime spot for spotting wildlife but is too small to support your weight. It is way better to find a different spot or tree.</li> <li><strong>Rest up.</strong><br /> Accidents can happen when people are tired, including falling asleep in the stand. Try to get at least seven hours of sleep the night before season opener.</li> <li><strong>Skip alcohol and drugs.</strong><br /> Hunting while under the influence of alcohol or drugs can be a deadly combination. Avoid drinking or drugs throughout the hunt, especially the night before season opener.</li> <li><strong>Assess your physical abilities.</strong><br /> Safely climbing in and out of a stand requires considerable physical effort. You may need to skip the tree stand for a year, or indefinitely, if you recently had surgery, faced a health crisis, or just do not have the strength or stamina needed anymore.</li> <li><strong>Provide hunt details.</strong><br /> Before you head out into the wood, tell your family or friends where you will be and what time you expect to return. Keep in contact throughout the day through text messages, and make a point to report when you are safely back on the ground. Cell signal coverage can be spotty, so duplicate safety by drawing a map of your location as well.</li> </ul> <h2>Safe climbing</h2> <p>The most dangerous time for falls is when hunters are climbing in and out of stands.</p> <h4>Remember these tips as you make your way up the tree:</h4> <ul> <li><strong>Warm up.</strong> <br /> Climbing is always easier and safer when your muscles are warmed up. This raises your body temperature and increases blood flow. You can warm up on your walk to the stand. Walking slowly avoids spooking the deer and gives you the opportunity to be warm when you arrive at your stand without being too hot.</li> <li><strong>Use a climbing rope.</strong><br /> Remain continuously strapped to the tree with a climbing rope. Use a climbing rope equipped with the classic prusik knot and connect it to your five-point harness using a carabiner. A Prusik knot slides easily along the rope but will tighten fully if you slip.</li> <li><strong>Remember three contact points.</strong><br /> As you are climbing the tree, make sure that three of your appendages are always attached to the tree. This means one hand and two feet or two hands and one foot. This increases the chances that you can catch yourself if you slip or lose hold.</li> <li><strong>Climb higher than the stand.</strong><br /> As you ascend, climb a few steps higher than the seat of your stand. This gives you a better angle to get to the seat and allows you to check that the stand is secure before transitioning.</li> <li><strong>Use the rope to lift or lower your weapon and pack.</strong><br /> Focus on getting yourself up and down from the tree stand without worrying about your weapon. Gently raise and lower bows, rifles and packs with separate ropes.</li> <li><strong>Clip yourself in.</strong><br /> Secure your harness to the tree stand once you are firmly in place. Only then can you safely disconnect your harness from the climbing rope. While strapped to the tree stand, you still will have freedom of movement.</li> </ul> <p>Coming down from the tree involves the same steps in reverse order. Lower weapons and packs slowly to the ground first. Then take extra care to secure your harness to the climbing rope before unclipping from the stand and swinging your legs out to the ladder. Finally, contact your family or hunting party after you have safely reached the ground.</p> <h2>Watch this video for more tips on tree stand safety: </h2> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/VkHabhxESbw" title="Tree stand safety" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe> </p> <p>You are responsible for your own safety. Don't let risk-taking behaviors or poor judgment lead to a tree stand injury. Know and respect your physical limitations and take extra time to make sure your safety gear is in good condition and used properly.</p> <p>Always call 911 in an emergency.</p> <p><em><a href="/providers/david-ciresi-md" target="_self" title="Opens in same window.">David Ciresi, M.D.</a>, is a general and trauma <a href="/services-and-treatments/surgery" target="_self" title="Opens in same window.">surgeon</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin. He has been an avid hunter for years.</em></p><ul> <li>Trauma surgery</li> </ul>M.D.<p>Deer hunting is a time-honored tradition across the Midwest. However, without the proper safety equipment and procedures, deer season can be a time of tragedy. In this video, I explain how to keep yourself safe while tracking that big buck or doe:</p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/VkHabhxESbw" title="Tree stand safety" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p><p><strong>Education</strong></p> <ul> <li>Mayo Clinic College of Medicine and Science</li> </ul> <p><strong>Residency</strong></p> <ul> <li>General Surgery, Butterworth Hospital</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Surgical Critical Care, Butterworth Hospital</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>General Surgery, American Board of Surgery</li> <li>Surgical Critical Care, American Board of Surgery</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Eastern Association for the Surgery of Trauma</li> <li>Fellow, American College of Surgeons</li> <li>Society of Critical Care Medicine</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Ciresi<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/david-ciresi-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=423ECB4A21837551BA1812CD785BF913" alt="David Ciresi, M.D." width="280" height="280" DisableNVelocity="true" />{BB78FE6C-5B08-464C-BABB-1479FE0A3025}David<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>10732853David Ciresi, M.D.1{CE631A85-B409-4C11-907C-39868E49E636}<img src="/-/media/national-files/images/hometown-health/2022/trail-in-woods.jpg?h=370&iar=0&w=660&sc_lang=en&hash=FC01A3930227310B722B470EB2CEC4EC" alt="Trail in woods" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller5/26/2022For some people, severe anxiety interferes with daily life. It begins in the brain, but it's not just all in your head. Learn about the symptoms of anxiety, and get management tips.Anxiety disorders: Is it really all in your head?<p>Everyone experiences some anxiety at some point. Negative emotions often serve an important purpose. They are the brain's way of getting ready to deal with stressful situations or escaping danger. For example, anxiety before exams could make you study more and lead you to perform better on a test.</p> <p>For some people, anxiety can be severe and out of proportion to the actual danger or situation. This can cause more harm than good. People with anxiety disorders have intense, persistent worry and fear about everyday situations. These feelings can interfere with daily activities, are difficult to control and can last a long time. These people may avoid places or situations to prevent these feelings. In these instances, it's important to talk to your health care team about treatment.</p> <p>People with anxiety disorders often feel that their concerns are not taken seriously or that "it's all in their heads." This minimizes their pain and discomfort, and leaves psychiatric and associated medical conditions unaddressed.</p> <p>It should be noted that the statement "it's all in your head" is not entirely wrong. Psychiatric distress often manifests physically. Anxiety begins in the brain, but it manifests as various symptoms.</p> <h2>Mental symptoms of anxiety</h2> <p>Many symptoms of anxiety cannot be seen by others and offer no outward signs of distress. Since people can't read the minds of others, concerning thought processes and worries need to be shared to be understood.</p> <h4>Some common mental symptoms of anxiety include:</h4> <ul> <li>Feeling nervous, restless or tense</li> <li>Having a sense of impending danger, panic or doom</li> <li>Trouble concentrating or thinking about anything other than the present worry</li> <li>Having difficulty controlling worry</li> <li>Having the urge to avoid things that trigger anxiety</li> </ul> <h2>Physical symptoms of anxiety</h2> <p>The brain is a powerful organ and the central command center for the rest of the body. When anxiety hijacks this central command system, the anxiety has free reign to cause havoc in the different organ systems. This can create actual physical symptoms, even though there is nothing wrong with the organ itself.</p> <p>Anxiety can feel like you are having a heart attack, asthma, acid reflux, insomnia or a stroke.</p> <h4>Some common physical symptoms of anxiety include:</h4> <ul> <li>Having an increased heart rate</li> <li>Breathing rapidly (hyperventilation)</li> <li>Sweating</li> <li>Trembling</li> <li>Feeling weak or tired</li> <li>Having trouble sleeping</li> <li>Experiencing gastrointestinal problems</li> <li>Avoidance behaviors</li> </ul> <p>The good news is that various approaches can be used to manage anxiety disorders.</p> <p>Medications can help with short- and long-term symptom control. Cognitive behavioral therapy, which teaches your brain to change thought patterns can help. Also, many nonmedication ways of managing anxiety can be used, like reducing stress, exercising, practicing breathing exercises and yoga techniques.</p> <p>So if you hear "it's an anxiety disorder," don't despair or think no one is taking you seriously. Your health care team is available to help you alleviate symptoms and gain back control over anxiety.</p> <p><em><a href="/providers/patrick-bigaouette-md" target="_self" title="Opens in same window.">Patrick Bigaouette, M.D.</a>, is a psychiatrist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota. </em></p><ul> <li>Anxiety disorders</li> <li>LGBTQIA+ populations</li> <li>Medical education</li> <li>Mood disorders</li> <li>Peripartum psychiatry</li> <li>Psychopharmacology</li> <li>Trauma- and stressor-related disorders</li> <li>Women's health</li> </ul>M.D.<p>I enjoy working with patients in managing a wide spectrum of psychiatric disorders across psychosocial stages of life. I work in a collaborative, shared decision-making approach based on biologic, psychologic and social factors. My goal is to provide high-quality, evidence-based, patient-centered care to achieve the best possible outcomes in managing psychiatric distress.</p> <p>Outside of my clinical work, I am passionate about medical education and enjoy working with resident physicians and students.</p> <p>In moving back to Minnesota from the East Coast, I enjoy staying active outdoors, going to local theater, and I am always open to book recommendations.</p><p><strong>Education</strong></p> <ul> <li>Georgetown University School of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Psychiatry, Mount Sinai-Beth Israel, Icahn School of Medicine at Mount Sinai</li> </ul> <p> <strong>Residency</strong> </p> <ul> <li>Psychiatry, Mount Sinai-Beth Israel, Icahn School of Medicine at Mount Sinai, New York</li> </ul> <p><strong>Certification</strong> </p> <ul> <li>Psychiatry, American Board of Psychiatry and Neurology </li> </ul> <p><strong>Membership</strong> </p> <ul> <li>American Psychiatric Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Psychiatry, Mayo Clinic College of Medicine and Science</li> </ul>Bigaouette<img src="/-/media/shared-files/images/medical-professionals/full/mankato/patrick-bigaouette-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4A09A81BD845D197A88A6FB7DC116F24" alt="Patrick Bigaouette MD" width="280" height="280" DisableNVelocity="true" />Patrick<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30014612Patrick Bigaouette, M.D.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/hand-on-chest-white-shirt.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BF3A94694BF1BEBED98DB4B2BFF91C50" alt="Sitting cross-legged with hand on chest, wearing white shirt" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.AnxietyFeelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time. Symptoms may start during childhood or the teen years and continue into adulthood. We have the experts who can help diagnose and treat anxiety concerns.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Dawn Haller7/28/2022Testing for hepatitis C can be the difference between serious health complications later in life or a manageable condition. Get answers to common questions to understand more about hepatitis C.Testing for hepatitis C could save your life<p>If a simple blood test could improve your long-term health or possibly save your life, would you have it performed? The answer for most people is a resounding yes. </p> <p>Testing for <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/hepatitis-c/basics/definition/con-20030618" target="_blank" title="Opens in a new window.">hepatitis C</a>, which involves a basic blood draw and analysis, can be the difference between serious health complications later in life or a manageable condition that is curable in most cases when it's treated.</p> <h2>Here are answers to common questions about chronic hepatitis C:</h2> <h3>What is hepatitis C?</h3> <p>Hepatitis C is a viral infection that targets the liver, leading to inflammation and scarring if untreated. Of the several hepatitis viruses, hepatitis C is one of the most severe forms. <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/hepatitis-a/basics/definition/con-20022163" target="_blank" title="Opens in a new window.">Hepatitis A</a>, <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/hepatitis-b/basics/definition/con-20022210" target="_blank" title="Opens in a new window.">hepatitis B</a>, <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/hepatitis-c/symptoms-causes/syc-20354278" target="_blank" title="Opens in a new window."> hepatitis C</a> and hepatitis E are different diseases.</p> <p>Passed through contact with contaminated blood, hepatitis C is often contracted by sharing contaminated needles or snorting drugs. However, receiving a blood transfusion, clotting factor or organ transplant before 1992, getting piercings or tattoos in an unsterile environment, and having a history of incarceration also are risks for contracting hepatitis C.</p> <h3><strong>What are the symptoms of hepatitis C?</strong></h3> <p>Many people with hepatitis C don't know they are infected. Symptoms typically don't appear until years later in the course of chronic infection.</p> <h4>Signs of chronic infection include:</h4> <ul style="list-style-type: disc;"> <li>Bleeding easily</li> <li>Bruising easily</li> <li>Itchy skin</li> <li>Fluid accumulation in your abdomen</li> <li>Swelling in the legs</li> <li>Weight loss</li> <li>Confusion, drowsiness and slurred speech</li> <li>Spiderlike blood vessels on your skin</li> </ul> <p>Because symptoms usually don't appear until after hepatitis C has caused years of liver damage, the importance of screening is vital.</p> <h3>Who should be tested for hepatitis C?</h3> <h4>Consider a hepatitis C test if you:</h4> <ul> <li>Were born between 1945 and 1965. This population includes the highest rate of infection in the general public</li> <li>Have injected or snorted drugs — current user or history of use</li> <li>Had gotten a tattoo in an unprofessional or unsterile environment</li> <li>Were incarcerated</li> <li>Received a blood transfusion, organ transplant or clotting factor before 1992</li> </ul> <p>As of March 2020, the U.S. Preventive Services Task Force recommends screening for all adults aged 18–79.</p> <p>Talk to your health care professional if you have questions or concerns about being tested for hepatitis C.</p> <h3>What are the potential complications of hepatitis C?</h3> <h4>Left untreated or undetected, hepatitis C can cause serious complications, such as:</h4> <ul> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/cirrhosis/basics/definition/con-20031617" target="_blank" title="Opens in new window.">Cirrhosis</a> (scarring) of the liver tissue, which impedes the liver function</li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/liver-cancer/basics/definition/con-20025222" target="_blank" title="Opens in new window.">Liver cancer</a></li> <li>Liver failure</li> </ul> <h3>Is treatment available for hepatitis C?</h3> <p>Again, diagnosing hepatitis C infection early is integral to optimal long-term health. Antiviral medications are available to treat and eliminate hepatitis C from your body. </p> <p>Older forms of these medications, which required patients to be on a regimen for 24–72 weeks, often elicited serious side effects, including depression, flu-like symptoms and loss of healthy blood cells. On the other hand, new antiviral medications are oral pills with a low risk of side effects and much better cure rates. New therapies also can be as short as eight weeks.</p> <p>Overall, the new treatments are superior to older agents, which excluded people with mental illness or a history of suicide. Newer agents have few exclusion criteria. People who were barred from treatment in the past now can possibly be treated and cured. If people underwent treatment in the past and were not cured, they should be reevaluated.</p> <p>Your health care team may recommend lifestyle changes to keep you and others healthy if you are diagnosed with hepatitis C. Common measures are refraining from consuming alcohol, avoiding medications that may cause liver damage and taking extra precautions to protect others from contact with your blood.</p> <p>If you're at risk of hepatitis C, talk to your health care professional about testing. Identifying and treating health issues early can improve your well-being for years to come.</p> <p><em><a href="/providers/victoria-louwagie-pac" target="_self" title="Opens in same window.">Victoria Louwagie</a>, is a physician assistant in <a href="/services-and-treatments/gastroenterology-and-hepatology" target="_self" title="Opens in same window.">Gastroenterology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Celiac disease</li> <li>Cirrhosis</li> <li>Eosinophilic esophagitis, also called chronic immune system disease</li> <li>Liver disease</li> </ul>P.A.-C., M.S.<p>I have been a practicing physician assistant in the Mankato area for nearly 10 years. I am a grateful clinician, assistant professor and researcher. It brings me joy to care for my patients and provide disease-oriented, evidence-based medical care. I practice shared decision-making with each of my patients and their loved ones. </p> <p>I am an avid reader, and enjoy spending time with my family, camping and being on the water. </p><p><strong>Education</strong></p> <ul> <li>Master's degree, Physician Assistant Studies, Le Moyne College</li> <li>Certificate, Healthcare Administration and Management, University of Lynchburg</li> <li>Advanced Professional Practice degree, University of Lynchburg</li> </ul> <p><strong>Certification</strong></p> <ul> <li>National Commission on Certification of Physician Assistants (NCCPA)</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Academy of Doctoral Physician Assistants</li> <li>American Academy of Physician Assistants</li> <li>American College of Gastroenterology</li> <li>American Gastroenterological Association</li> <li>Minnesota Academy of Physician Assistants</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li><strong></strong>Assistant Professor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul> <br /> <br />Louwagie<img src="/-/media/shared-files/images/medical-professionals/full/mankato/victoria-louwagie-pac.jpg?h=280&iar=0&w=280&sc_lang=en&hash=79728B1A24856BB2CA6CA11472FCFFCE" alt="Victoria Louwagie PAC" width="280" height="280" DisableNVelocity="true" />{0EA59485-82F3-48D7-8DCC-7F3F87220D3F}Victoria<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15653421Victoria Louwagie, P.A.-C., M.S.1{DC3A2E5F-C54B-4BFA-AE04-95AE79DD4488}|{CDA27FD1-23E5-4D31-BD85-567A48B862F7}<img src="/-/media/national-files/images/hometown-health/2022/bearded-person-smiling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D6605EA7817F91B8839FB0E83C88F55B" alt="Bearded person smiling" width="660" height="370" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Dawn Haller2/16/2022Before your baby is born, you should create a plan leading up to delivery and immediately following birth. Get answers to frequently asked questions about a birth plan.The importance of a birth plan<p>If a baby is in your future, you've likely been planning — stocking up on diapers, newborn clothes and blankets, as well as considering what you'll name your new little one. Before your baby is born, you should create a plan leading up to the delivery and immediately following the birth. This is known as a birth plan, and it's an important piece of two-way communication between you and your health care team.</p> <h3>Review this Q&A to learn more about birth plans and considerations to help you design a plan to best meet your needs:</h3> <h4>Why is a birth plan necessary?</h4> <p>A birth plan is a way for you to communicate your wishes to your health care team during your labor and after the birth of your baby. Each birth is a unique experience.</p> <p>Creating a birth plan empowers you to become informed of all your options during labor. At the same time, it's a tool to let the team caring for you know about your preferences.</p> <h4>Do you need to write your own birth plan?</h4> <p>You don't have to create your birth plan from scratch. Many hospitals have a standard form or booklet you can complete at your convenience.</p> <p>It's recommended to review your birth plan with your primary health care professional during your pregnancy. For example, if your <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/high-risk-pregnancy/art-20047012" target="_blank" title="Opens in a new window.">pregnancy is high risk</a>, your health care team may recommend certain things on your birth plan. It's a good idea to have this conversation before you arrive at the hospital for the delivery.</p> <h4>What needs to be included in the birth plan?</h4> <p>Although you may have in your mind how you want your baby's birth to be, your choices may not be shared effectively with your health care team if you don't have a birth plan.</p> <h5>Some questions you may answer in your birth plan include:</h5> <ul> <li>Who do you want present in the delivery room?</li> <li>Do you want to be offered medication for <a href="/hometown-health/speaking-of-health/pain-management-options-with-midwifery" target="_self" title="Opens in same window.">pain management</a>? If so, what type of medication?</li> <li>Do you want a natural birth and to use alternate measures for comfort?</li> <li>Do you want to move freely during labor?</li> <li>Do you want to use hydrotherapy?</li> <li>Do you want your baby continuously monitored?</li> </ul> <p>These are just a few items that can be included in your birth plan.</p> <h4>After the baby is born, how do you indicate your preferences?</h4> <p>A birth plan does not end with the delivery of your new baby. The care team will want to know how you want your baby to be cared for in the hospital. For example, explain who will cut the umbilical cord, change the baby's first diaper and give the baby his or her first bath.</p> <p>In addition, the birth plan can indicate how you wish to feed your baby. Identifying <a href="/hometown-health/speaking-of-health/breastfeeding-101-tips-for-new-moms" target="_self" title="Opens in same window.">breast milk</a> or formula as a nutritional preference is an important item for your birth plan. Religious or cultural preferences should be included in your plan as well.</p> <h4>Make your plan adaptive</h4> <p>Your birth plan is tailored to meet your personal wishes. Keep in mind, your health care team may need to depart from the plan to ensure the safest possible delivery. The goal during delivery is to have a healthy mom and a healthy baby. Your birth plan can help communicate your preferences to the care team during one of the most exciting times of your life.</p> <p><em><a href="/providers/jana-brand-cnp" target="_self" title="Opens in same window.">Jana Brand</a> is a nurse practitioner in <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</em></p><ul> <li>Preventive care</li> <li>Pregnancy care</li> <li>Women's health</li> </ul>C.N.P.<p><strong>Education</strong></p> <ul> <li>Winona State University, Winona, Minnesota</li> <li>Planned Parenthood Women's Health Care Nurse Practitioner Program</li> </ul> <p><strong>Certification</strong></p> <ul> <li><strong></strong>The American Academy of Nurse Practitioners</li> </ul>Brand<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/jana-brand.jpg?h=280&iar=0&w=280&sc_lang=en&hash=8D8E531B74E52A86F7B2F64F5B4A50E4" alt="Jana Brand" width="280" height="280" DisableNVelocity="true" />{EDA6B3B3-8BCA-4482-82A3-95FF9155E0A2}Jana<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15593291Jana Brand, C.N.P.1<img src="/-/media/national-files/images/hometown-health/2022/pregnant-woman-writing-in-notebook.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C14237526A44781CA2DC52B497DA4637" alt="Pregnant woman writing in notebook" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Prenatal CareOB-GYN and Family Medicine providers offer exactly the care you need for starting or growing your family, including pregnancy planning and prenatal care.Dawn Haller7/17/2015<p>Some people take supplements to get nutrients lacking through diet. Before you get out your wallet, it's important to understand the exact impact supplements will have on your body.</p>Multivitamins and supplements: To take or not to take?<img alt="Vitamins on a Spoon_Medium" src="/-/media/national-files/images/hometown-health/2015/vitamins-on-a-spoon_medium.jpg?h=200&w=300&sc_lang=en&hash=F70C68395FB3FA40B5C7BCE3C6F60D64" style="width: 300px; height: 200px;" /> <p>People ask me this question quite often: "Should I be taking certain vitamins and supplements?" And the answer is, quite honestly, "It depends." According to the Dietary Guidelines for Americans, you should meet your nutritional needs primarily through diet. For some, however, taking certain supplements may be the best way to get nutrients you may be lacking through diet. Before you get out your wallet, it's important to understand the exact impact supplements will have on your body.</p> <p>According to Mayo Clinic, whole food is not to be replaced by supplements, as supplements cannot replicate all the health benefits of whole foods. For example, fruits and vegetables carry many different nutrients that provide health benefits to the human body. Depending on your diet and current physical state, spending money on supplements may not be necessary.</p> <h2>According to Mayo Clinic, the main benefits of whole foods versus supplements are:</h2> <ul> <li><strong>Greater nutrition</strong><br /> Whole foods are complex, containing a variety of the micronutrients your body needs — not just one. An orange, for example, provides vitamin C plus some beta carotene, calcium and other nutrients. It's likely these compounds work together to produce their beneficial effect.</li> <li><strong>Essential fiber</strong><br /> Whole foods, such as whole grains, fruits, vegetables and legumes, provide dietary fiber. Most high-fiber foods are also packed with other essential nutrients. Fiber, as part of a healthy diet, can help prevent certain diseases, such as type 2 diabetes and heart disease, and it can also help manage constipation.</li> <li><strong>Protective substances</strong><br /> Whole foods contain other substances important for good health. For example, fruits and vegetables contain naturally occurring substances called phytochemicals, which may help protect you against cancer, heart disease, diabetes and high blood pressure. Many are also good sources of antioxidants — substances that slow down oxidation, a natural process that leads to cell and tissue damage.</li> </ul> <p>Vitamin and mineral supplementation is recommended for some people with certain conditions.</p> <h3>Mayo Clinic says supplements may be appropriate for people who:</h3> <ul> <li>Don't eat well or consume less than 1,600 calories a day.</li> <li>Are a vegan or a vegetarian who eats a limited variety of foods.</li> <li>Don't obtain two to three servings of fish a week. If you have difficulty achieving this amount, some experts recommend adding a fish oil supplement to your daily regimen.</li> <li>Are a woman who experiences heavy bleeding during your menstrual period.</li> <li>Have a medical condition that affects how your body absorbs or uses nutrients, such as chronic diarrhea, food allergies, food intolerance, or a disease of the liver, gallbladder, intestines or pancreas.</li> <li>Have had surgery on your digestive tract and are not able to digest and absorb nutrients properly.</li> </ul> <p>To sum it up, if you're a pretty healthy person with a well-balanced diet containing a wide variety of foods — including fruits, vegetables, reduced fat dairy products, whole grains, legumes, lean meats and fish — you most likely don't need supplements. Talk to your healthcare team and dietitian if you have questions or concerns about supplements.</p> <p><em>Anne Harguth is a registered dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/waseca">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2015/vitamins-on-a-spoon_small.jpg?h=200&iar=0&w=200&sc_lang=en&hash=714B7D5DAB05AE10368E55416DA491D7" alt="Vitamins on a Spoon_Small" width="200" height="200" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller10/13/2023You take 20,000 breaths every day, and your lungs work 24/7 to keep you alive. Test your knowledge of COPD, and learn why it's vital to be aware of the risk factors and symptoms of the disease.Checking the facts of COPD<p>On average, people take 20,000 breaths every day. Your lungs are one of the largest organs of the body, and they do a lot of work 24/7 to keep you alive.</p> <p>If you have <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/copd/symptoms-causes/syc-20353679" target="_blank" title="Opens in new window">chronic obstructive pulmonary disease</a>, or COPD, it can change your life. The disease causes obstructed airflow of the lungs and produces symptoms such as coughing, wheezing and shortness of breath.</p> <h2>Let's examine a few facts and fallacies regarding COPD so that you can keep your lungs healthy:</h2> <h3>COPD is caused by smoking.</h3> <p>True. Smoking tobacco with cigarettes, cigars or pipes is, by far, the No. 1 cause of COPD in the U.S. Over time, smoking does irreversible damage to the inside of the lungs. Other causes of COPD include prolonged exposure to second-hand smoke, <a href="/hometown-health/speaking-of-health/breathing-issues-from-wildfires-smoke" target="_self" title="Opens in same window.">air pollution</a>, and occupational dust, smoke or chemical fumes. Rare cases of COPD result from a genetic disorder.</p> <h3>COPD is easy to catch early.</h3> <p>False. COPD develops slowly over many years, so most people are at least 40 when symptoms begin. Some people lose nearly 50% of their lung function before noticing any breathing problems. At that time, much of the <a href="/hometown-health/speaking-of-health/lung-health-tips-for-healthy-living" target="_self" title="Opens in same window.">damage to the lungs</a> has already been done. Your healthcare professional may recommend a chest X-ray, CT scan or a pulmonary function test to properly diagnose you with COPD.</p> <h3>Chronic bronchitis and emphysema are other types of COPD.</h3> <p>True. Chronic bronchitis is an inflammation and narrowing of the airways that carry air to the lungs. It typically causes symptoms like a chronic, phlegmy cough and wheezing, and can be an early sing of lunch damage. Emphysema is a lung disease in which the fragile alveoli (air sacs) in the lungs become damaged which can go unnoticed for many years. You may develop a need for long-term oxygen therapy if the conditions are not detected early.</p> <h3>COPD can be cured.</h3> <p>False. Once the damage to the lungs has been done, it cannot be reversed. However, COPD can be treated and managed to reduce its effect on your quality of life. The first and most important thing to do is eliminate the cause. For most people, that means <a href="/hometown-health/speaking-of-health/a-smokers-guide-to-quitting" target="_self" title="Opens in same window.">stopping smoking</a>. Treatments for COPD include medications, such as inhalers, steroids and antibiotics. COPD patients may also benefit from lung cancer screenings, oxygen therapy, lung rehabilitation, lung volume reduction or a lung transplant.</p> <h3>COPD leads to other health concerns.</h3> <p>True. While COPD may not be the cause of death, it can cause other more deadly diseases and conditions like lung cancer. COPD makes you are more susceptible to respiratory infections, such as colds, influenza and pneumonia. It also increases your risk of heart disease, <a href="/hometown-health/speaking-of-health/know-your-heart-health-numbers" target="_self" title="Opens in same window.">high blood pressure</a> and depression.</p> <h3>If you've smoked most of your life, stopping now won't make a difference.</h3> <p>False. As it turns out, you can add years to your life expectancy and slow the decline in your health as soon as you stop smoking. It's never too late to quit. You also can lower your risk of developing lung cancer by stopping smoking and enrolling in a <a href="/hometown-health/speaking-of-health/lung-cancer-hard-to-catch-early-screening-helps" target="_self" title="Opens in same window.">lung screening</a> program. Regular screenings can help detect cancer earlier with a low-dose CT scan of your lungs.</p> <h3>If you have a cough or wheeze, and are a smoker, then you have COPD.</h3> <p>False. COPD is commonly misdiagnosed, so it's vital to not assume this diagnosis. Former smokers often are told that they have COPD when they have deconditioning of the lungs. COPD should be diagnosed by a healthcare professional. Many people with COPD aren't diagnosed until the disease is advanced and treatment is less effective, so getting a diagnosis as early as possible is important.</p> <p>If you have concerns about respiratory symptoms, contact your healthcare team.</p> <h2>In this video, I speak about COPD symptoms, treatment and prevention:</h2> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/1RpbhzjinLs" title="COPD symptoms, treatment and prevention" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><em><a href="/providers/sunny-khosa-md">Sunny Khosa, M.D.</a>, is a <a href="/services-and-treatments/pulmonology" target="_self" title="Opens in same window.">pulmonologist</a> in <a href="/locations/mankato">Mankato</a>, Minnesota.</em></p><ul> <li>Bedside, point-of-care ultrasonography</li> <li>Bronchoscopy and endobronchial ultrasound</li> <li>Community pulmonary Medicine</li> <li>Lung cancer</li> </ul>M.D.<p>I provide high-quality, evidence-based care to patients with a patient-centered approach. I see pulmonary patients in outpatient and inpatient hospital settings, and perform diagnostic procedures in the bronchoscopy suite. I also have expertise to care for patients in the ICU during times of critical illness.</p> <p>When I'm not working, I enjoy spending time with family, traveling, exercising, and woodworking.</p><p><strong>Education</strong></p> <ul> <li>Saba University School of Medicine</li> </ul> <p><strong>Internship & Residency</strong></p> <ul> <li>Internal Medicine, MetroHealth Campus, Case Western Reserve University</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Pulmonary and Critical Care, MetroHealth Campus, Case Western Reserve University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Diplomate, American Board of Internal Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Chest Physicians</li> <li>American Thoracic Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Khosa<img src="/-/media/shared-files/images/medical-professionals/full/mankato/sunny-khosa-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=0F2A729608206BC95A0290A180682E2A" alt="Sunny Khosa MD" width="200" height="200" DisableNVelocity="true" />{490F7583-FC15-495E-9C7E-8C73A8B66305}Sunny<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16124812Sunny Khosa, M.D.1<img src="/-/media/national-files/images/hometown-health/2023/blowing-up-balloon.jpg?h=370&iar=0&w=660&sc_lang=en&hash=06DA2BB77D26F41A01C9C7E008823AC5" alt="Blowing up balloon" width="660" height="370" DisableNVelocity="true" />PulmonologyTreatment for diseases and conditions affecting lung and airway function.Smoking and Tobacco UseSmokers and other tobacco users are more likely to develop disease and die earlier than are people who don't use tobacco. If you smoke, you may worry about what it's doing to your health. You probably worry too about how hard it might be to quit smoking. Nicotine is highly addictive, and to quit smoking — especially without help — can be difficult. In fact, most people don't succeed the first time they try to quit smoking. It may take more than one try, but you can stop smoking.BreathingMost cases of shortness of breath are due to heart or lung conditions. Your heart and lungs are involved in transporting oxygen to your tissues and removing carbon dioxide, and problems with either of these processes affect your breathing.Lung CancerLung cancer is a type of cancer that begins in the lungs. It is the leading cause of cancer deaths in the U.S., among both men and women. Lung cancer claims more lives each year than do colon, prostate, ovarian and breast cancers combined. <br/><br/>Dawn Haller8/12/2015<p>Done correctly, water workouts can give you gains similar to those on land, including aerobic fitness, muscular strength and endurance, flexibility and better balance.</p>Aquatic exercise: Gentle on your bones, joints, muscles<img alt="Water Exercise_Medium" src="/-/media/national-files/images/hometown-health/2015/water-exercise_medium.jpg?h=200&w=300&sc_lang=en&hash=B8F71316384640FDBDF91905DFED93BC" style="width: 300px; height: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Done correctly, water workouts can give you gains similar to those on land, including aerobic fitness, muscular strength and endurance, flexibility and better balance.</p> <h2>Healthcare providers recommend aquatic exercise because:</h2> <ul> <li>Water's buoyancy supports your weight. When you're submersed up to your neck, the water cancels out about 90% of your body weight, significantly reducing stress on your weight-bearing joints, bones and muscles. Instead of landing on a hard surface with the impact of your full weight, you land with only 10% of your body weight. This reduces risk of injury.</li> <li>When you’re submerged in water, your circulation may increase, improving your cardiovascular health.</li> <li>The pressure of the water on your body can reduce swelling if you have painful injuries.</li> <li>Water offers resistance, which strengthens your muscles as you push against it.</li> <li>Since the effects of gravity diminish in water, you can do stretching exercises that you may not be able to do on land.</li> </ul> <p>You may want to start with <a rel="noopener" href="http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/aquatic-exercise/sls-20076730" target="_blank" title="Opens in new window">water walking</a>. In water that's about waist-high, walk across the pool swinging your arms like you do when walking on land. Avoid walking on your tiptoes, and keep your back straight. Tighten your abdominal muscles to avoid leaning too far forward or to the side.</p> <p>To increase resistance as your hands and arms move through the water, wear hand webs or other resistance devices. Water shoes can help you maintain traction on the bottom of the pool.</p> <p>Once you're comfortable walking in waist-high water, try walking in deeper water. As you walk, swing your arms. For a more intense workout, consider jogging in deep water.</p> <p>Water workouts can help you reach your fitness goals without pain or injury. They can add cross-training variety to your existing exercise routine or offer a safe and fun way to start an exercise program. So, jump on in — the water’s fine.</p> <p>If you live with a chronic health condition such as <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/asthma/basics/definition/con-20026992" target="_blank" title="Opens in new window">asthma</a>, <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/diabetes/basics/definition/con-20033091" target="_blank" title="Opens in new window">diabetes</a> or <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/heart-disease/basics/definition/con-20034056" target="_blank" title="Opens in new window">heart disease</a>, talk to your healthcare provider about aquatic exercise.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2015/water-exercise_small.jpg?h=200&iar=0&w=200&sc_lang=en&hash=FBF212C581B66AAA34A5DDDF7D21C174" alt="Water Exercise_Small" width="200" height="200" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller6/3/2020Super glue has a track record of fixing broken things. But what happens when that broken thing is you? Could you use super glue on yourself?Should super glue be in your first-aid kit?<p>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?</p> <p>Perhaps.</p> <p>Do I <em>recommend</em> using household super glue to close a wound instead of seeking proper medical treatment?</p> <p>Not necessarily.</p> <p>Have people been successfully using super glue to close up small cuts? </p> <p>Yes.</p> <p>First and foremost, if you have been injured, it is recommended that you seek proper medical attention.</p> <p>At Mayo Clinic Health System, we try to make a trip to the Emergency Department as pleasant as possible. One way we have been doing this has been by using a form of super glue (skin adhesive) in place of stitches to close a wound.</p> <h4>Here’s why we use skin adhesive instead of stitches:</h4> <ul> <li>It is less painful.</li> <li>There are no needle pokes.</li> <li>It is a faster procedure.</li> <li>Often, it does not require a follow-up visit, saving you another trip to the doctor.</li> <li>It does not require sedation.</li> </ul> <p>If you’re a parent reading this, read the last bullet point <strong><em>one more time.</em></strong></p> <p>I often see parents bring their child to the Emergency Department needing stitches, and the child becomes fearful. Children may need to be kept still, either by their parents or by sedating medications, for procedure. Parents don’t want their child sedated, and I don’t want to sedate him or her. Skin adhesive allows us to keep needles out of the procedure, limit scarring, and get you and your child in and out of the Emergency Department as quickly as possible.</p> <p>Skin adhesive is an alternative that can be as effective as stitches when used on the appropriate wound. Usually, that means a small wound; not very deep or wide; not “dirty” or prone to infection; and not on highly mobile parts, such as joints. If the cut meets these criteria, an option for treatment is to use skin adhesive in order to close the wound. </p> <p>Adhesive use on the face is especially helpful cosmetically. Because the skin on the face isn’t as tight as it is in other places, skin adhesive seals wounds without increased risk of unsightly scarring in the end. </p> <p>Wounds around the mouth, feet and hands are places on the body that are constantly moving. In these areas, sutures work better. </p> <h4>After you’ve had the adhesive applied:</h4> <ul> <li>Do not pick at it!</li> <li>Do not use antibiotic ointments over the skin adhesive, as it will dissolve the glue.</li> </ul> <p>Following these two rules of skin adhesive care will allow the wound to heal and get you or your child active again.</p> <p>Ultimately, the best outcome for you or your child can be assured by visiting a health care provider who can properly treat the wound. Super glue can be a viable option if used under the right circumstances (small and clean cut, not too deep and not infectious). If you choose to use household super glue or even over-the-counter adhesive products, do so with caution and full understanding of the risks, including infection and scarring.</p> <p><em><a href="/providers/paul-horvath-md" target="_self" title="Opens in same window.">Dr. Paul Horvath</a> is a physician in Emergency Medicine in <a href="/locations/barron" target="_self" title="Opens in same window.">Barron</a>, <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Wisconsin Medical School-Madison</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Kalamazoo Center for Medical Studies</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Emergency Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Emergency Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Horvath<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/paul-horvath-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6D9F9FFCF71AD564DF6A3FD125A4F235" alt="Paul Horvath, M.D." width="280" height="280" DisableNVelocity="true" />Paul<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13467174Paul Horvath, M.D.1<img src="/-/media/national-files/images/hometown-health/2020/first-aid-kit.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E737CA286BCCFA3980834346C6F8A52B" alt="First aid kit" width="660" height="370" DisableNVelocity="true" />Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Dawn Haller8/5/2022Did you know headaches generally are classified into two main types? Learn if the pain in your head is a primary or secondary headache and what you can do to prevent them.Common questions about headaches<p>Virtually everyone has experienced at least one headache. It's one of the most common health complaints from patients. They can range from mild everyday headaches to life-threatening symptoms that requires immediate emergency care.</p> <h2>What is a headache?</h2> <p>A headache is pain in any region of the head. It may occur on one or both sides of the head. A headache can be a sharp pain, throbbing sensation or a dull ache. It can last for only a few minutes or for several days.</p> <h2>What causes headaches?</h2> <p>Headaches have many potential causes. Work with your healthcare professional for an accurate diagnosis. Headaches are generally classified into two main types: primary and secondary.</p> <p>Primary headaches are caused by problems with the pain-sensitive structures in your head and aren't a symptom of an underlying disease or condition. Chemical activity in your brain, nerves, blood vessels or muscles of your head and neck may all be a factor in these types of headaches. They can be triggered by lifestyle factors, such as alcohol, foods, sleep patterns, posture and stress. </p> <h3>Examples of primary headaches are:</h3> <ul> <li>Cluster headache</li> <li>Migraine</li> <li>Tension headache</li> <li>Trigeminal autonomic cephalalgia (TAC)</li> <li>Chronic daily headaches</li> <li>Cough headaches</li> <li>Exercise headaches</li> <li>Sex headaches</li> </ul> <p>Secondary headaches are a symptom of a disease. Any number of mild to life-threatening conditions may cause secondary headaches.</p> <h3>Some of the sources of secondary headaches include:</h3> <ul> <li>Acute sinusitis</li> <li>Blood clot in the brain</li> <li>Brain aneurysm</li> <li>Carbon monoxide poisoning</li> <li>Concussion</li> <li>Dehydration</li> <li>Ear infection</li> <li>Encephalitis</li> <li>Glaucoma</li> <li>Hangover</li> <li>Influenza</li> <li>Meningitis</li> <li>Panic attacks</li> <li>Pressure from tight-fitting headwear</li> <li>Stroke</li> </ul> <h2>When should I see my healthcare professional for my headaches?</h2> <p>A headache can be a symptom of a serious condition.</p> <h3>You should go to the Emergency Department or call 911 if you have the worst headache of your life, or a sudden, severe headache accompanied by any or all of these symptoms:</h3> <ul> <li>Confusion or trouble understanding speech</li> <li>Fainting</li> <li>High fever</li> <li>Numbness, weakness or paralysis</li> <li>Trouble seeing, speaking or walking</li> </ul> <h3>You should schedule a visit with your healthcare professional if you experience headaches that:</h3> <ul> <li>Occur more frequently than usual</li> <li>Are more severe than normal</li> <li>Don't improve with use of over-the-counter medication</li> <li>Prevent you from working, sleeping or participating in day-to-day activities</li> <li>Affect your overall quality of life</li> </ul> <h2>How do you treat headaches?</h2> <p>There are several ways to treat headaches. You should work with your healthcare provider to help you manage them.</p> <h3>Common headache treatments are:</h3> <ul> <li>Pain-relieving medication</li> <li>Preventive medication</li> <li>Osteopathic manipulation</li> <li>Acupuncture</li> <li>Botox</li> </ul> <h2>What are some ways to prevent headaches?</h2> <h3>Headaches aren't completely preventable, but you can do a few things to help:</h3> <ul> <li>Avoid your headache triggers, such as foods, caffeine and alcohol.</li> <li>Exercise regularly.</li> <li>Get adequate sleep.</li> <li>Don't use tobacco.</li> <li>Try to control stress in your life.</li> <li>Rest in a dark, quiet room when you feel a headache coming on.</li> <li>Place an ice pack on the back of your neck.</li> </ul> <p>Headaches can have a major effect on your quality of life. Staying positive plays an important role in managing your headaches, along with practicing proper treatment and prevention. Contact your healthcare team if you have questions or concerns about headaches.</p> <h2>In this video, I speak about headache and migraine causes and treatment:</h2> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/qcaUIBmkLRk" title="Headache and migraine causes and treatment" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><em><a href="/providers/jamie-johannes-do" target="_self" title="Opens in same window.">Jamie Johannes, D.O.</a>, sees patients in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p> <ul> <li>Prenatal care</li> </ul> D.O. <p><strong>Education</strong></p> <ul> <li>Des Moines University College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine Residency Program, University of Minnesota, Mankato</li> </ul> <p><strong>Certifications</strong> </p> <ul> <li>American Board of Osteopathic Medicine</li> <li>Certified medical examiner, Department of Transportation</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Osteopathic Association</li> <li>Family Medicine, American Osteopathic Board of Family Physicians</li> <li>Minnesota Medical Association</li> </ul> <p><strong>Academic Appointments</strong></p> <ul> <li>Instructor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul> Johannes<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jamie-johannes-do2.jpg?h=280&iar=0&w=280&sc_lang=en&hash=3C1C7D29875CA5FD8B7B6E4DBA556B4C" alt="Jamie Johannes, D.O." width="280" height="280" title="Jamie Johannes, D.O." DisableNVelocity="true" /> {B6D6F783-992E-4A89-A6B8-BE4B549C3AC7}Jamie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15124843Jamie Johannes, D.O. 1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2023/backpacking-in-snow.jpg?h=370&iar=0&w=660&sc_lang=en&hash=35D42D1DDB0A509799C192A09071DECC" alt="Backpacking in snow" width="660" height="370" DisableNVelocity="true" />HeadacheHeadache is pain in any region of the head that feels like a sharp pain, throbbing sensation or dull ache. It may develop gradually or suddenly, and last for minutes or days.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller4/8/2022<p>If you've had weight-loss, or bariatric, surgery, learn if you can or need to take vitamins and supplements to get all your nutrients.</p>Should I take vitamins and supplements after weight-loss surgery?<p>Bariatric surgery changes your digestion and limits the amount of nutrients your body receives, even while following a healthy diet. You will need to take vitamin and mineral supplements daily for the rest of your life. Begin taking your supplements when you start the blended food stage of your diet.</p> <h2>Long-term health complications of weight-loss surgery can include:</h2> <ul> <li>Anemia due to a deficiency of iron or B12</li> <li>Neurological complications, such as memory loss or irritability from a lack of B12</li> <li>Bone and kidney disease due to changes in the way your body absorbs calcium and vitamin D</li> </ul> <h3>As a result, these vitamins or minerals are recommended:</h3> <h4>Multivitamin</h4> <p>Vitamins need to be chewable or liquid for the first several months after surgery. Choose a chewable complete multivitamin with iron, and avoid gummy vitamins and vitamin skin patches.</p> <p>If you choose an over-the-counter multivitamin, take one serving in the morning and one serving at bedtime. Several multivitamins are designed for people who've had weight-loss surgery.</p> <p>Not all supplements are equal, even when they are designed specifically for people who've had weight-loss surgery. Also, specific surgeries, such as the duodenal switch, often require more daily supplementation to maintain normal levels of vitamins. Check with your dietitian or bariatrician to determine if your vitamin and mineral routine is meeting your needs.</p> <h4>Calcium</h4> <p>Daily calcium needs are 1,200–1,500 milligrams per day after a sleeve gastrectomy or Roux-en-Y gastric bypass. After a duodenal switch, you need 1,800–2,400 milligrams per day of calcium. The calcium consumed from food counts toward your daily goal. If your diet is high in calcium, you should adjust how much you take in supplemental form.</p> <p>Your body is only able to absorb 500–600 milligrams of calcium at one time. To enhance absorption, take your supplement as three divided doses throughout the day. Calcium citrate is the preferred form of calcium. Take calcium with meals.</p> <h4>Vitamin D3</h4> <p>You will need 3,000 international units or 75 micrograms of vitamin D3 daily. Add the amount of vitamin D in your multivitamin and calcium supplements to determine if you are meeting your vitamin D needs. If you are not, you may need to consider taking an additional vitamin D3 supplement.</p> <h4>Vitamin B12</h4> <p>You can take this supplement by putting it under your tongue (sublingual) or having it injected. Discuss with your health care team which option may work best for you.</p> <p>If taking B12 orally, take 500 micrograms of vitamin B12 daily. If taking B12 by monthly injection, you will need a prescription from your health care professional.</p> <p>It's important to review your vitamin and mineral levels annually. Ideally, your bariatric team should complete this review. If that is not an option, be sure your primary care provider knows you had weight loss surgery and checks your nutrient levels with an annual blood draw.</p> <p><em><a href="/providers/heidi-bednarchuk-cns" target="_self" title="Opens in same window.">Heidi Bednarchuk</a> is a clinical nurse specialist in <a href="/services-and-treatments/bariatric-surgery" target="_self" title="Opens in same window.">Bariatric Surgery</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota. <a href="/providers/grace-fjeldberg-rd" target="_self" title="Opens in same window.">Grace Fjeldberg</a> is a registered dietitian nutritionist in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Clinical Nutrition Services</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Weight-loss surgery</li> <li>Weight management</li> </ul>APRN, CNS<p>Weight is a very emotional issue and I like to think of my office as a “no blame, no shame zone.” My goal is to listen and understand my patient’s struggles and work together to develop a plan to address them. </p> <p>I have struggled with weight myself for most of my adult life and have a close family member that had bariatric surgery.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Minnesota State University-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Health Clinical Nurse Specialist, American Nurses Credentialing Center</li> <li>Certified Bariatric Nurse, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Membership</strong></p> <ul> <li>President-Elect, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Bednarchuk<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Heidi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15681548Heidi Bednarchuk, APRN, CNS1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<ul> <li>Bariatric surgery</li> <li>General nutrition</li> <li>Oncology</li> <li>Pediatric nutrition</li> </ul>RDN, LD <p><strong>Education</strong></p> <ul> <li>Minnesota State University, Mankato</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mayo Clinic College of Medicine, Minnesota</li> </ul> <p><strong>Certifications</strong> </p> <ul> <li>Commission on Dietetic Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice</li> </ul> Fjeldberg<img src="/-/media/shared-files/images/medical-professionals/full/mankato/grace-fjeldberg-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FB99EC499314FA86AE8202C30AB740A2" alt="Grace Fjeldberg RDN" width="280" height="280" DisableNVelocity="true" /> Grace<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15268781Grace Fjeldberg R.D.N. 1<img src="/-/media/national-files/images/hometown-health/2022/reading-supplement-ingredients.jpg?h=370&iar=0&w=660&sc_lang=en&hash=FD4DD37FF4A506FA7D1762912B9FB824" alt="Reading supplement ingredients" width="660" height="370" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller4/21/2022Sea salt has become increasingly popular in recipes. But is it really a reason to put the salt shaker back on the table? Find out if it's healthier, and get other options for other seasonings.Is sea salt healthier than table salt?<p>Sea salt has become increasingly popular. It's seen as a main ingredient in many desserts and snacks, and many recipes call for it by name. Often, terms such as "organic," "natural" and "pure" also accompany products that contain sea salt, alluding that it's a healthy alternative to table salt. But is it really a reason to put the salt shaker back on the table?</p> <h2>Differences and similarities</h2> <p>The main differences between sea salt and table salt are in their tastes, texture and processing. Sea salt comes from evaporated seawater and is minimally processed, so it may retain trace minerals. The minerals sea salt contains depend on the body of water where it's evaporated from. This also may affect taste or color of the salt. In terms of health, the minerals are minor and easily consumed through daily food intake.</p> <p> Regular table salt comes from salt mines and is processed to eliminate minerals. In addition to iodine — an essential nutrient that helps maintain a healthy thyroid — table salt usually contains an additive to prevent clumping.</p> <p>Experts recommend limiting salt of any kind in your diet because this common food topper contains sodium. For some people, sodium can increase blood pressure because it holds excess fluid in the body. The sodium content of sea salt and table salt is identical — 40% when measured by weight. However, some sea salt may have larger crystals than table salt, so the sea salt may have less sodium by volume because fewer crystals will fit in a measuring device such as a spoon.</p> <p>Whether you choose to use sea salt or table salt, remember to use in moderation. Better yet, experiment with herbs and spices to add flavor to your food and keep the salt shaker off the table.</p> <h2>Flavorful alternatives to reduce salt intake</h2> <h3>These seasoning recommendations from the <a rel="noopener noreferrer" href="http://www.heart.org" target="_blank" style="margin-left:0; font-size:20px;font-family:'HelveticaNeueW02-65Medi', arial, 'sans-serif';" title="Opens in new window">American Heart Association</a> add variety to your foods:</h3> <ul> <li><strong>Allspice</strong> — Lean meats, stews, tomatoes, gravies</li> <li><strong>Basil</strong> — Fish, lean meats, stews, salads, soups, sauces, fish cocktails</li> <li><strong>Bay leaves</strong> — Lean meats, stews, poultry, soups, tomatoes</li> <li><strong>Caraway seeds</strong> — Lean meats, stews, soups, salads, breads, cabbage, asparagus, noodles</li> <li><strong>Chives</strong> — Salads, sauces, soups, lean meat dishes, vegetables</li> <li><strong>Cider vinegar</strong> — Salads, vegetables, sauces</li> <li><strong>Curry powder</strong> — Lean meats, lamb, veal, chicken, fish, tomatoes, tomato soup, mayonnaise</li> <li><strong>Dill</strong> — Fish sauces, soups, tomatoes, cabbages, carrots, cauliflower, green beans, cucumbers, potatoes, salads, macaroni, lean beef, chicken, fish</li> <li><strong>Garlic (not garlic salt)</strong> — Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes</li> <li><strong>Ginger</strong> — Chicken, fruits</li> <li><strong>Lemon juice, paprika, parsley</strong> — Lean meats, fish, soups, salads, sauces, vegetables</li> <li><strong>Mustard (dry)</strong> — Lean ground meats, lean meats, chicken, fish, salads, asparagus, broccoli, Brussels sprouts, cabbage, sauces</li> <li><strong>Nutmeg</strong> — Potatoes, chicken, fish, lean meatloaf, toast, veal</li> <li><strong>Onion powder (not onion salt)</strong> — Lean meats, stews, vegetables, salads, soups</li> <li><strong>Rosemary</strong> — Lean meats, poultry, meatloaf, sauces, stuffing, potatoes, peas, lima beans</li> <li><strong>Sage</strong> — Lean meats, stews, biscuits, tomatoes, green beans, fish, lima beans, onions, pork</li> <li><strong>Thyme</strong> — Lean meats, veal, pork, sauces, soups, onions, peas, tomatoes, salads</li> <li><strong>Turmeric</strong> — Lean meats, fish, sauces, rice</li> </ul> <p><em><a href="/providers/allyn-wergin-rdn" target="_self" title="Opens in same window.">Allie Wergin</a> is a dietitian in <a href="/services-and-treatments/diabetes-education" target="_self" title="Opens in same window.">Diabetes Education</a>, and <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition Counseling and Education</a> in <a href="/locations/new-prague">New Prague</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2022/spinkling-salt-on-broccoli.jpg?h=370&iar=0&w=660&sc_lang=en&hash=ACA9DB271B3D0C750F03103C9B5BF327" alt="Sprinkling salt on broccoli next to pan of mac and cheese" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller8/1/2022You may feel the burn after spending too much time in the sun without sunscreen. There's no fast fix to soothe a sunburn, but you can follow these six tips to ease your discomfort.Sunburn treatment: What works?<p>Great summer days are full of relaxation, fun and plenty of sunshine. Unfortunately, spending too much time in the sun can lead to a <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/sunburn/basics/definition/con-20031065" target="_blank" title="Opens in a new window.">sunburn</a>. Your skin may be inflamed, painful and feel hot to the touch.</p> <p>Any exposed part of the body, including your lips, earlobes and scalp, can burn. The symptoms of sunburn usually appear a few hours after sun exposure.</p> <p>Unfortunately, there's no fast fix to soothe a sunburn. Once you have sunburn, the damage is done. After a few days, your body will begin to heal by peeling off the damaged skin’s top layer. A bad burn can take several days to heal.</p> <h2>In the meantime, here are a few things you can do to treat sunburn and ease your discomfort:</h2> <h3>Keep skin cool and moist.</h3> <p>Apply cold compresses, such as a towel dampened with cool water, to the affected skin several times a day. Or, take a cool bath with baking soda. Apply aloe vera lotion, moisturizing cream or a nonprescription 1% hydrocortisone cream to the affected skin several times a day. Try cooling the product in the refrigerator before applying for extra soothing comfort. Avoid products containing alcohol, which can further dry out skin.</p> <h3>Avoid products that contain benzocaine.</h3> <p>Beware of sunburn treatment products containing anesthetics, such as <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/drugs-supplements/benzocaine-oral-route-oromucosal-route/description/drg-20072824" target="_blank" title="Opens in a new window.">benzocaine</a>. There's little evidence that these products are effective. In some cases, they can irritate the skin. Benzocaine has been linked to a rare, but serious, and sometimes deadly, condition that decreases the amount of oxygen that the blood can carry. Don't use benzocaine on children younger than age 2 without supervision from a health care professional, as this age group has been most affected. If you're an adult, never use more than the recommended dose of benzocaine, and consider talking with your health care professional.</p> <h3>Leave blisters alone.</h3> <p>If blisters form, don't break them. Doing so only slows the healing process and increases the risk of infection. If needed, lightly cover blisters with gauze.</p> <h3>Take an over-the-counter pain reliever.</h3> <p>If needed, take anti-inflammatory medication, such as aspirin or ibuprofen, according to the label instructions until redness and pain subside. Don't give children or teenagers aspirin. It may cause <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/reyes-syndrome/basics/definition/con-20020083" target="_blank" title="Opens in a new window.">Reye's syndrome</a>, a rare, but potentially fatal, disease.</p> <h3>Treat peeling skin gently.</h3> <p>Within a few days, the affected area may begin to peel. This is simply your body's way of getting rid of the top layer of damaged skin. While your skin is peeling, continue to use moisturizing cream.</p> <h3>Drink extra water.</h3> <p>This helps prevent dehydration.</p> <p>Talk with your health care team if your sunburn covers a large portion of your body with blisters, sunburn is accompanied by a high fever or severe pain, or severe sunburn doesn't begin to improve within a few days.</p> <p>To prevent future episodes of sunburn, apply sunscreen frequently and liberally. Select a broad-spectrum product that provides protection against ultraviolet A and ultraviolet B radiation, and has a sun protection factor of at least 15.</p> <p>Be careful in the sun if you take medications that make sunburn more likely. A common example is tetracycline taken orally for acne. Finally, use common sense when outdoors. Cover up and stay in the shade as much as possible.</p> <p><a href="/providers/trent-anderson-do" target="_self" title="Opens in same window."><em>Trent Anderson, D.O.</em></a><em>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/lake-city" target="_self" title="Opens in same window.">Lake City</a> and <a href="/locations/plainview" target="_self" title="Opens in same window.">Plainview</a>, Minnesota.</em> </p><ul> <li>Chronic disease management</li> <li>Colonoscopy</li> <li>Emergency care</li> <li>Obstetrics</li> <li>Preventive care</li> </ul>D.O.<p><strong>Education</strong></p> <ul> <li>Doctor of Osteopathy, Kirksville College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mid-Minnesota Family Medicine</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Department of Transportation (DOT) exams</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Anderson<img src="/-/media/shared-files/images/medical-professionals/full/lake-city/trent-anderson-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=C7E936A3C6473AEB29FA3D0EEB97AA4E" alt="Trent Anderson DO" width="280" height="280" DisableNVelocity="true" />Trent<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15734765Trent Anderson, D.O.1<img src="/-/media/national-files/images/hometown-health/2022/sunburned-back.jpg?h=370&iar=0&w=660&sc_lang=en&hash=87BB68266C2A83C68A3A8BFEE4D066E3" alt="Sunburned back" width="660" height="370" DisableNVelocity="true" />Skin CancerSkin cancer — the abnormal growth of skin cells — most often develops on skin exposed to the sun. But this common form of cancer can also occur on areas of your skin not ordinarily exposed to sunlight.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller6/30/2015With the Fourth of July approaching and outdoor activities likely taking up much of your summer fun, it's time to consider the importance of protecting your eyes. Eye injuries are largely preventable, but you need to be aware of risks and measures you can take to keep your eyes safe.5 tips for preventing eye injuries<img alt="Safety Glasses_Small" src="/-/media/national-files/images/hometown-health/2015/safety-glasses_small.jpg?h=200&w=200&sc_lang=en&hash=FC8ED443D7092790DC5893BF1CB04BAF" style="width: 200px; height: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>With the Fourth of July approaching and outdoor activities likely taking up much of your summer fun, it's time to consider the importance of protecting your eyes. Eye injuries are largely preventable, but you need to be aware of risks and measures you can take to keep your eyes safe.</p> <h2>Here are five tips to help prevent eye injuries:</h2> <h3>1. Leave fireworks to the pros.</h3> <p>Unfortunately, I've seen many severe eye injuries from fireworks. And most of these injuries resulted in permanent damage or blindness. In fact, a lot of people even lose their eye or eyes from a fireworks accident.</p> <p>The best method of eye injury prevention from fireworks is to leave these exploding wonders to the professionals. July 4 weekend offers many chances to see a well-orchestrated fireworks show from a safe distance. Take advantage of these opportunities rather than trying to conduct your own show.</p> <p>If your family must have fireworks for the holidays, stick to sparklers, wear eye protection and make sure an adult supervises all activity.</p> <h3>2. Wear eye protection when at risk.</h3> <p>Safety glasses go beyond handling fireworks. Whether you're working a construction job, making home improvements or mowing the lawn, always don proper eye protection. Debris can easily get into your eyes and cause problems ranging from irritation to serious damage.</p> <p>Additionally, put on protective eyewear when you're playing certain sports; for example, racquetball and paintball. Always keep the eyewear on until the game is completely finished. Pulling glasses or goggles off early puts you at major risk for injury.</p> <p>You should wear eye protection if you're using bungee cords, which can also be very dangerous. Rope or straps are safer options for tethering items.</p> <h3>3. Use caution with chemicals and cleaners.</h3> <p>Read the labels of cleaning supplies and other chemicals very carefully before using them. Don't mix products, and keep chemicals and sprays out of the reach of children.</p> <h3>4. Be careful when cooking or using hot objects.</h3> <p>Use grease shields to prevent the splattering of hot grease or oil. Keep a safe distance from open flames. Avoid using a curling iron near your eyes.</p> <h3>5. Don't let curiosity get the best of you.</h3> <p>Never look directly at a firework, bottle cork, or other explosive or projectile device if it doesn't go off as expected. Dispose of the object in question in a safe place rather than inspecting it closely or studying it with your face in harm's way. These objects tend to discharge unexpectedly after a delay. Eyes are often damaged in the process.</p> <p>Vision is an important function, and you don't want to compromise your long-term eye health simply because it's inconvenient to follow best practices. Remember to stay aware of your surroundings and risks, wear eye protection, and leave fireworks to qualified professionals. Doing so will help you have a safer, more enjoyable Fourth of July, summer and life.</p> <p><em>By Mayo Clinic Health System staff</em></p>Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.Dawn Haller6/23/2015When you think of plastic surgery, what comes to mind? Is it high-priced cosmetic procedures in Beverly Hills to make movie stars more glamorous? Learn more about the broad field of plastic surgery.What is plastic surgery?<img alt="Albert Harris MD" src="/-/media/shared-files/images/medical-professionals/full/mankato/albert-harris-md.jpg?h=200&w=200&sc_lang=en&hash=08285E0381E4838967334E83AC6CDE60" style="width: 200px; height: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>When you think of plastic surgery, what comes to mind? Is it high-priced procedures in Beverly Hills to make movie stars more glamorous? Plastic surgery is actually a very broad field that not only includes cosmetic and aesthetic surgery, but also hand and wrist surgery, surgical reconstruction and nonsurgical procedures.</p> <h2>Let's explore some of the basic types of plastic surgery:</h2> <h3>Reconstructive surgery</h3> <p>The simplest way to describe reconstructive surgery is a surgical option to restore form and function of the body. Most often, reconstructive surgery is needed after some type of disease or trauma to the body.</p> <h4>Some of the most common examples include:</h4> <ul> <li><strong>Breast reconstruction</strong><br /> A surgery for women who have had all or part of a breast removed (mastectomy), usually due to breast cancer.</li> <li><strong>Trauma reconstruction</strong><br /> Imagine you've been in a serious accident and suffered a severe injury, such as a major laceration, a severed limb, a severe facial injury or burns — all of these types of trauma can lead to reconstructive surgery by a plastic surgeon.</li> <li><strong>Skin cancer removal</strong><br /> Cancerous growths or lesions of the skin may need to be removed by surgery, which can be done by a plastic surgeon using specialized techniques to preserve your health and appearance.</li> </ul> <h2>Hand and wrist surgery</h2> <p>Did you know that many plastic surgeons have specialized training to help restore function of the fingers, hands and wrist?</p> <h3>Specifically, hand surgery can treat:</h3> <ul> <li><strong>Carpal tunnel syndrome</strong><br /> A condition caused by pressure to the median nerve within the wrist. You might feel pain, tingling, numbness or weakness.</li> <li><strong>Arthritis</strong><br /> Whether due to an inflammatory disease such as rheumatoid arthritis or simple wear and tear, arthritis can have a significant impact on your hands and wrists. Over time, it can deform your fingers and impair movement.</li> <li><strong>Trauma</strong><br /> Plastic surgeons can treat injuries including broken bones, torn ligaments, and cut tendons or nerves</li> </ul> <h2>Cosmetic surgery</h2> <p>Cosmetic surgery is a type of procedure that reshapes your body in order to improve your appearance and self-esteem. Because cosmetic surgery is elective, it is generally not covered by health insurance.</p> <h3>The most common examples include:</h3> <ul> <li><strong>Breast augmentation</strong><br /> A surgery that uses either saline or silicone implants or fat from elsewhere on the body to increase the size of your breasts or restore breast volume after weight reduction or pregnancy.</li> <li><strong>Tummy tuck</strong><br /> Also called an abdominoplasty, the tummy tuck removes excess fat and skin from the abdomen area creating a smoother and firmer profile.</li> <li><strong>Liposuction</strong><br /> A procedure that slims and reshapes parts of the body by removing fat deposits. Most common areas of the body on which this procedure is done are the thighs, hips, buttocks, abdomen and waist.</li> </ul> <h2>Nonsurgical procedures</h2> <p>These types of procedures don't require a trip to the operating room and can be performed by your plastic surgeon to help improve your appearance and fight the effects of aging.</p> <h3>Two of the most common nonsurgical procedures performed by plastic surgeons are:</h3> <ul> <li><strong>Botox injections</strong><br /> Botulinum toxin is an injection that blocks nerve signals to the muscles and temporarily reduces or eliminates frown lines, wrinkles and crow's feet near the eyes and elsewhere on the face. </li> <li><strong>Dermal fillers</strong><br /> These injectable fillers help to diminish facial lines and restore volume and fullness. Some types of fillers include collagen, polylactic acid and polyalkylimide. </li> </ul> <p> Plastic surgery, including cosmetic surgery, has its risks and limitations. Before you proceed with any procedure, make sure your plastic surgeon is board recognized by the American Board of Plastic Surgery. Schedule a consultation and work closely with your plastic surgeon before surgery to establish specific, measurable and achievable goals.</p> <h2>In this video, I talk about more about plastic surgery:</h2> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/_wVVWvsrt1o" title="Plastic surgery" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><em><a href="/providers/albert-harris-md" target="_self" title="Opens in same window.">Albert Harris, M.D.</a>, is a <a href="/services-and-treatments/plastic-and-reconstructive-surgery" target="_self" title="Opens in same window.">plastic and reconstructive surgeon</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Addressing surgical problems related to arthritis and trauma</li> <li>Breast reconstruction following mastectomy for breast cancer</li> <li>Surgery of the hand and wrist</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Michigan Medical School</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>General Surgery, Rhode Island Hospital</li> <li>Plastic and Reconstructive Surgery, Rhode Island Hospital</li> <li>Hand Surgery, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Hand Surgery, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Plastic Surgery, American Board of Plastic Surgery</li> <li>Hand Surgery, American Board of Surgery</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Hand Surgery</li> <li>American Society for Surgery of the Hand</li> <li>American Society of Plastic Surgeons</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Plastic Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Harris<img src="/-/media/shared-files/images/medical-professionals/full/mankato/albert-harris-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=3A368CABCAAF92FF5578768387BC374A" alt="Albert Harris MD" width="280" height="280" DisableNVelocity="true" />{2BFCE40B-2D0B-437E-B732-37E8DE9BD188}Albert<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14699354Albert Harris, M.D.1{276FDCB2-F341-4C45-B04B-F71FB963B8CB}|{3D1714E2-ECE8-4D0A-98A0-A4318C6DA2C3}Plastic and Reconstructive SurgeryPlastic and reconstructive surgery provides services that not only include cosmetic or aesthetic surgery, but also surgical repair of congenital deformities, laser surgery, postsurgical reconstruction, such as breast, head and neck defects, and microsurgery.SurgeryHaving surgery is a major event in your life. We know this and make every effort to keep you as comfortable as possible, focusing on you as an individual. Our surgeons and staff work as a coordinated team treating a wide variety of illnesses ranging from simple to complex. We offer comprehensive, advanced care and service to every patient.Dawn Haller6/26/2020Few sensations are as frightening as not being able to get enough air. Although healthy people occasionally may experience it, persistent shortness of breath is a sign of a medical problem.Trying to catch your breath? What's normal, when to see your doctor<p>Few sensations are as frightening as not being able to get enough air. Although healthy people occasionally may experience shortness of breath — especially in extreme temperatures, after running up a flight of stairs or when in high altitude — persistent shortness of breath is a sign of a medical problem. </p> <p>Shortness of breath is not a symptom of getting older. People sometimes blame it on age when it actually is due to a medical condition that can be treated. Most cases of shortness of breath are due to heart or lung conditions. Your heart and lungs are involved in transporting oxygen to your tissues and removing carbon dioxide, so problems with either of these organs can impact your breathing. </p> <h4>Speak with your primary care provider if you have worsening or consistent shortness of breath in these situations: </h4> <ul> <li><strong>Walking up a flight of stairs.</strong> Everyone occasionally gets shortness of breath after walking up a flight of stairs. Are you are consistently out of breath, more out of breath that you think you should be or has it progressively gotten worse? </li> <li><strong>Walking a moderate distance.</strong> Do you need to rest after walking around the block or across a large parking lot? Compare this distance to what you could walk six or 12 months ago. </li> <li><strong>Wheezing during exercise.</strong> Wheezing is a high-pitched whistling sound made while you breathe. Regular wheezing during exercise should be discussed with your provider. </li> <li><strong>Persistent coughing</strong>. An ongoing cough that leaves you gasping for breath can be a sign of a medical problem.</li> </ul> <p>There are many things you can do to improve your lung heath, including getting regular exercise, not smoking and getting prescription medication from your primary care provider.</p> <p>Always call 911 if you experience severe shortness of breath that comes on suddenly and affects your ability to function.</p> <p><em>Maureen O'Donnell is a <a href="/services-and-treatments/respiratory-therapy" target="_self" title="Opens in same window.">respiratory therapist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2020/older-man-trying-to-catch-his-breath.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2D8B58CB082C5AB07CC20D45FF0B7C8C" alt="Older man trying to catch his breath" width="660" height="370" DisableNVelocity="true" />BreathingMost cases of shortness of breath are due to heart or lung conditions. Your heart and lungs are involved in transporting oxygen to your tissues and removing carbon dioxide, and problems with either of these processes affect your breathing.Respiratory CareRespiratory care helps people with serious health problems associated with their lungs and ability to breathe. The Respiratory Care team is always ready to respond to a variety of emergency situations, such as an asthma attack. Additional services may include pulmonary rehabilitation and educational programs.PulmonologyTreatment for diseases and conditions affecting lung and airway function.Dawn Haller10/31/2022Feelings of traumatic grief are complex and challenging, with emotional and physical reactions. This Q&A will help you support someone who is grieving, by understanding the nuances of grief.Offering support to the grieving<p>A traumatic event often causes deep-rooted, profound feelings. Depending on the nature of the event, those feelings may be fear, anger, confusion, sadness or a combination of emotions.</p> <p>Feelings of traumatic grief are complex and encompass many challenges and reactions — emotional and physical.</p> <h2>This Q&A can help you effectively support someone who is grieving by first understanding grief's nuances.</h2> <h3>Q. What is traumatic grief?</h3> <p>After a loved one's death, a period with feelings of sorrow, numbness, guilt and anger can result. This is known as traumatic grief. The death may have occurred from illness, accident or violent act, such as domestic abuse or murder. Experiencing numerous deaths of close family or friends or the death of a child — no matter the age or cause — leads many people into a state of traumatic grief.</p> <h3>Q. How is traumatic grief felt?</h3> <p>Traumatic grief can be felt in the body, such as an increase in sensitivity to sight, sound and touch, as well as a decrease in appetite and sleep changes — inability to sleep and nightmares. Emotionally, those grieving may experience increased aggression or irritation in addition to deep feelings of sadness, guilt or self-blame. Their memory may not be working well, so they forget things, are late for appointments or don't remember details for weeks or months after their loved one's death. People frequently describe their grieving period as a blur or being in a fog. Often, people experiencing traumatic grief feel time moving slowly or stopping altogether.</p> <h3>Q. What should I say?</h3> <p>A person experiencing traumatic grief may become isolated because talking to people is too difficult. Many people offer condolences by saying, "They're in a better place," or "Everything happens for a reason," or "Don't feel guilty," or "It's not your fault." The sentiments are intended to help the bereaved person feel better. However, these statements minimize the person's feelings and don't allow for further conversation. Alternatively, <a href="/hometown-health/speaking-of-health/the-space-in-between-grief-and-growth" target="_self" title="Opens in same window.">ask questions and create an environment that fosters dialogue</a>.</p> <h3>Q. How can I support a grieving person?</h3> <h4>Goals for support include:</h4> <ul> <li>Ensure basic needs are met, but don't force the person to eat, sleep or drink. Let them know those options are available when they're ready.</li> <li>Offer a supportive presence, and don't try to fix the situation. Acknowledge their feelings, and avoid telling them not to feel what they're feeling. Prescribing their emotions can result in them no longer being comfortable with sharing. It's OK to feel the feelings.</li> <li>For children, answer questions that are appropriate for the age level. If uncertain, consult with the child's parent — if the child isn't yours — for direction before answering. Just like adults, <a href="/hometown-health/speaking-of-health/do-children-grieve" target="_self" title="Opens in same window.">allow children to share their feelings</a>, acknowledge how feel and simply listen. Don't try to fix everything.</li> <li>Avoid accelerating the grieving period. Grief knows no timeline and can't be rushed. The loss of a loved one will always be part of them, but as time moves forward, grief may feel differently. For some people, grief may not feel different for many years.</li> <li>Allow people to memorialize or remember their loved ones in a manner in which they're comfortable. Funeral rituals, spiritual practices, having a picture in the home, talking about their loved ones, writing a letter to them, lighting a candle in memoriam or scrapbooking are some common practices.</li> <li>Seek out a mental health professional if you or someone else needs or wants a professional to process the situation or if there are concerns for safety.</li> </ul> <p><a href="/providers/jessie-wolf-licsw" target="_self" title="Opens in same window."><em>Jessie Wolf</em></a><em> is a clinical social worker in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Adolescent behavioral health, ages 13-17</li> <li>Anxiety disorders</li> <li>Attention-deficit/hyperactivity disorder (ADHD) assessment and treatment with adults and children, ages 6-17</li> <li>Depressive disorders</li> <li>Grief and loss</li> <li>Life transitions</li> <li>Posttraumatic stress disorder (PTSD) and trauma-related disorders for adults</li> </ul>L.I.C.S.W.<p>I am committed to meeting patients where they are in their emotional and physical health journey. I work with adolescents (ages 13–17) and adults, providing diagnostic assessments and evidence‑based psychotherapy. I partner with patients to create their individualized treatment plan to help them achieve their treatment goals. </p> <p>Evidence‑based psychotherapy methods I use are cognitive behavioral therapy (CBT), cognitive processing therapy (CPT), dialectical behavioral therapy (DBT) informed skills, solution‑focused brief therapy and motivational interviewing. My clinical areas of interest include attention-deficit/hyperactivity disorder (ADHD), trauma and related concerns, depression and anxiety disorders, and life transitions, with a focus on delivering coordinated, whole‑person care that supports healing and long‑term well‑being.</p><p><strong>Education </strong></p> <ul> <li>Master's degree, Social Work, Minnesota State University-Mankato</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Hospice and Palliative Care, Mayo Clinic Health System-Mankato</li> <li>Nursing Home and Rehab Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>ADHD, Certified Clinical Services Provider </li> <li>Licensed Independent Clinical Social Worker</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Professional Society of ADHD and Related Disorders</li> <li>National Social Work Association</li> </ul> <p><strong>Academic Rank</strong></p> <ul> <li>Instructor in Social Work, Mayo Clinic College of Medicine and Science</li> </ul>Wolf<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jessie-wolf-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B680201D1A0D763676AD889806D46E00" alt="Jessie Wolf LICSW" width="280" height="280" DisableNVelocity="true" />Jessie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14640821Jessie Wolf LICSW1{2B88C934-922C-4130-B661-197B59D83899}|{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/looking-at-sunset-sky.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BA2E1FCD633C5222915982237F4665D8" alt="Looking at sunset sky" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.GriefGrief is the natural reaction to loss. It will be unique to you, depending on your own personality and circumstances.DepressionDepression is a medical illness that causes a persistent feeling of sadness, loss of interest and, sometimes, physical symptoms. It's also called major depression, major depressive disorder and clinical depression.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Dawn Haller2/5/2015The thyroid, a gland at the base of the neck, is a crucial driver of bodily operation. When your thyroid experiences issues, your whole body starts to feel out of sorts — and your quality of life suffers.Thyroid disease diminishes quality of life<p>Much like our vehicles have engines, our bodies have similar parts that help us function. The heart and brain are the big anatomy regulators, but the thyroid is also a crucial driver of bodily operation. And when your thyroid experiences issues, your whole body starts to feel out of sorts — and your quality of life suffers.</p> <p>Knowing how your thyroid works and what signs indicate something is amiss will help you get the care you need and enhance your livelihood.</p> <h4>What is a thyroid?</h4> <p>A thyroid is a gland at the base of the neck. This important part of your body produces hormones that regulate blood pressure, body temperature, heart rate and weight.</p> <h4>What are potential thyroid problems?</h4> <h5>There are four main thyroid afflictions:</h5> <ul> <li><a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/hyperthyroidism/basics/definition/con-20020986" target="_blank" title="Opens in a new window.">Hyperthyroidism</a> is the case of an overactive thyroid.</li> <li><a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/hypothyroidism/basics/definition/con-20021179" target="_blank" title="Opens in a new window.">Hypothyroidism</a> occurs when the thyroid is underactive.</li> <li><a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/thyroid-cancer/basics/definition/con-20043551" target="_blank" title="Opens in a new window.">Thyroid cancer</a> refers to a malignancy in the cells of the thyroid.</li> <li><a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/thyroid-nodules/basics/definition/con-20021546" target="_blank" title="Opens in a new window.">Thyroid nodules</a> are growths on the thyroid.</li> </ul> <p>While all of these conditions can be serious, each has its own symptoms and distinctions.</p> <h4>What are the symptoms of thyroid problems? How are they treated?</h4> <p>As stated before, each thyroid problem has its own nuances.</p> <h5>Here are common symptoms to look for with each condition:</h5> <ul> <li><strong>Hyperthyroidism<br /> </strong>Weight loss, rapid heartbeat, anxiety, fatigue, trouble sleeping, tremors and sweating.</li> <li><strong>Hypothyroidism<br /> </strong>Thinning hair, weight gain, fatigue, muscle weakness, joint pain, depression and impaired memory.</li> <li><strong>Thyroid cancer</strong><br /> A lump on your neck, difficulty swallowing, swollen lymph nodes and changes in your voice.</li> <li><strong>Thyroid nodules</strong><br /> In many cases, nodules don’t produce symptoms. In other cases, nodules become large enough that you can see and/or feel them. Some nodules are cancerous, although most are benign.</li> </ul> <p>Contact your health care team if you experience these symptoms or have other concerns about potential thyroid health.</p> <img alt="Thyroid" src="/-/media/national-files/images/hometown-health/2015/thyroid.jpg?h=200&w=200&sc_lang=en&hash=3B6820497EDD90559AF9BCBADC47AD1D" style="width: 200px; height: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Treatment options for these conditions include:</p> <ul> <li><strong>Hyperthyroidism. </strong>Multiple treatments are available for hyperthyroidism. Treatments include radioactive iodine, anti-thyroid medications, beta blockers or surgery. It’s important to discuss options with your health care provider to determine what’s best for you.</li> <li><strong>Hypothyroidism. </strong>The most common treatment for hypothyroidism is an oral medication called synthetic thyroid hormone levothyroxine.  After taking this medication, people see improvements with fatigue and even weight management. Finding the right dosage is key, as all patients require different care plans.</li> <li><strong>Thyroid cancer. </strong>Treatment for thyroid cancer is dependent on the type, size and stage of the tumor. Options include surgery — which may consist of partial or complete removal of the thyroid — radioactive iodine, external radiation therapy, chemotherapy or targeted drug therapy.</li> <li><strong>Thyroid nodules.</strong> There are a few options for treating noncancerous nodules. Watch and wait, conduct surgery for large benign nodules or use thyroid suppression therapy.<strong> </strong></li> </ul> <p>The thyroid is so important to your well-being. It’s a gland that regulates vital functions of your body and influences not only your health, but the quality of your life. So if there’s an issue, the faster it’s addressed, the better you’ll feel.</p> <p>Contact your health care team if you have concerns about your thyroid.</p><img src="/-/media/national-files/images/hometown-health/2015/thyroid.jpg?h=200&iar=0&w=200&sc_lang=en&hash=CEC1A3D2C77E98161D6D4C15F809FAFB" alt="Thyroid" width="200" height="200" DisableNVelocity="true" />Thyroid HealthThe thyroid is a gland at the base of your neck. This important part of your body produces hormones that regulate blood pressure, body temperature, heart rate and weight. When your thyroid has problems, many aspects of your well-being can be negatively impacted. Learn more about the thyroid here.Dawn Haller6/1/2015<p>Cravings can quickly sabotage the success of your weight loss surgery, but you can prevent and manage them.</p>Manage your cravings after weight loss surgery<img alt="Sharon Alfuth, R.N." src="/-/media/national-files/images/hometown-health/miscellaneous/sharon-alfuth-rn.jpg?h=200&w=200&sc_lang=en&hash=CB575B602417887A7E047EE40C21DC97" style="width: 200px; height: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Whether you are preparing for surgery or are focusing on weight loss/maintenance after surgery, food cravings can pose a challenge in your everyday life. Cravings can be the result of stress, boredom, the environment you are in, not following a proper meal schedule or other reasons.</p> <p>Cravings have little to do with nutrients and plenty to do with the brain chemistry of pleasure and reward. Cravings may center on texture (creamy, crunchy) or taste (sweet, salty), but they all have something in common: overindulging can sabotage your weight maintenance efforts.</p> <p>It often seems that the only way to overcome a craving is to give in to it, but that isn’t true. Cravings thrive on your thoughts. The more you think about the item you are craving, the more intense that craving becomes and the harder it becomes to resist.  </p> <p><strong>How do you prevent a potential craving?</strong></p> <ul> <li><strong>Do not skip meals.</strong> If you skip a planned meal or snack, you are putting yourself at risk for experiencing extreme hunger later on. With extreme hunger usually come cravings and unhealthy food choices. Give your body what it needs before you lose control.</li> <li><strong>Plan ahead.</strong> If cravings mainly strike when you're hungry, try eating healthy snacks between meals. Carefully planning your snacks can help you keep hunger and cravings at bay. Portion control is vital. Each snack should be less than 200 calories. Good choices include yogurt with fresh fruit, a hard-boiled egg, a fruit smoothie, or peppers and bean dip.</li> <li><strong>Be sure to stay hydrated.</strong> Drink at least 64 ounces of fluid daily. Dehydration can make you feel hungry and cause cravings.</li> <li><strong>Don’t forget balance.</strong> Although protein remains the priority at your meals, it is important to include some healthy carbohydrates (fruit and whole grains), vegetables and healthy fats (nuts, olive oil, peanut butter, etc.) in your diet. Take into consideration your current dietary stage if you recently had surgery.</li> <li><strong>Resist sweets.</strong> Resisting sweets can be tough. Rather than depriving yourself until you cave, try indulging in a small serving of the desired food.  If it’s chocolate you crave, a small piece of dark chocolate might do the trick. Be careful using sugar-free candy, because it has a lot of calories and is usually high in fat. The fat and sugar alcohols in sugar-free candy also can bring on dumping.</li> <li><strong>Control your hunger.</strong> When you are trying to establish a regular meal pattern, you may need to rely on eating by the clock versus eating according to hunger. Even if you do not feel hungry at mealtime, make sure you eat something anyway. This ensures that you remain in control of your hunger.</li> <li><strong>Control the environment.</strong> You need to get all crave foods out of the house. If it’s out of the house, it’s unlikely you’ll get into the car and drive to the store for it.</li> </ul> <p><strong>When cravings do occur, how do you manage them?</strong></p> <ul style="list-style-type: disc;"> <li><strong>Try drinking water instead.</strong> When craving first strikes, you may actually be thirsty rather than hungry, and this will satisfy the urge.  </li> <li><strong>Think of something else.</strong> Start reading a book, change the channel or call a friend. Occupy your mind so you can stop dwelling on the item you are craving.</li> <li><strong>Distract yourself with activities you plan ahead of time.</strong> Pick activities that are incompatible with eating.  Walk your dog, paint your nails, wash your car, work in the garden or pick up your knitting. Choose activities that are incompatible with eating.  </li> <li><strong>Avoid problem places.</strong> When you have a craving, do your best not to gravitate towards places that will make resisting it more of a challenge. This includes places such as the office vending machine, a fast food line or mall food court.</li> </ul> <p>In our food-rich environment, you will have those times when you are bombarded with choices of healthy and unhealthy foods. Knowing that you have the ability to work through urges gives you the confidence to continue with your weight management efforts. By following a regularly scheduled meal pattern and tuning into your appetite signals, you can prevent and control cravings.</p><img src="/-/media/national-files/images/hometown-health/miscellaneous/sharon-alfuth-rn.jpg?h=200&iar=0&w=200&sc_lang=en&hash=BA432F05BBF506AE03BB6CEF5DD6F02B" alt="Sharon Alfuth, R.N." width="200" height="200" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller8/4/2023<p>Do you experience irregular vaginal bleeding? Find out what's normal, what's not and what course of action to take.</p>Don’t let irregular vaginal bleeding affect your quality of life<p>Do you experience irregular vaginal bleeding and figure it is something you must live with? It's not.</p> <p>For some people, vaginal bleeding is minor and tolerable. For others, it's bothersome and even debilitating. Irregular vaginal bleeding can be an indication of a medical problem. Although some women may choose to live with it, many options are available to treat irregular vaginal bleeding and improve your quality of life.</p> <p>Irregular bleeding is bleeding that occurs outside a regular monthly menstrual period. This type of bleeding may include spotting of small amounts of blood between periods or extremely heavy periods.</p> <p>There are a variety of causes that can lead to irregular bleeding. It can be caused by an issue with your reproductive system, other medical problems or certain medications. It also can be a sign of an underlying medical issue.</p> <h2>What's considered regular menstruation?</h2> <p>Regular menstruation typically occurs every 21 to 35 days and lasts seven or fewer days. There is a large range of what can be considered a regular menstrual cycle. It's usual for there to be some variation from cycle to cycle, and a woman's menstrual cycle often changes over the course of her life.</p> <p>Determining if your vaginal bleeding is typical depends on your age and circumstances.</p> <h3>Vaginal bleeding is common among:</h3> <ul> <li>Newborn girls</li> <li>Teenagers</li> <li>Women starting birth control pills</li> <li>Women nearing menopause</li> </ul> <p>Although bleeding in these situations likely is not unusual, you should speak with your health care team if you're concerned.</p> <h3>Vaginal bleeding isn't common if you're:</h3> <ul> <li>Pregnant</li> <li>Postmenopausal</li> <li>Under age 8 without any other signs of puberty</li> </ul> <p>If you experience vaginal bleeding under these conditions, immediately contact your health care professional.</p> <h2>What can you do about irregular bleeding?</h2> <p>Irregular bleeding should be evaluated if it persists for more than a few months to see if an underlying medical problem needs to be addressed. There are many options to treat irregular bleeding. If an underlying medical problem is causing the bleeding, this will be addressed first.</p> <h3>Common options to treat irregular bleeding include:</h3> <ul> <li>Losing weight if the person is overweight</li> <li>Using hormonal medications, such as birth control, to regulate irregular periods</li> <li>Exploring surgical options if the irregular bleeding persists despite medication</li> </ul> <p>In certain circumstances, irregular bleeding should be treated as soon as possible to prevent other complications later in life. If you're concerned about irregular bleeding, it's important to immediately consult with your health care team.</p> <p><em>By Mayo Clinic Health System staff.</em></p><ul> <li>Pediatrics</li> <li>Skin conditions</li> <li>Women's health</li> </ul>D.O.<p><strong>Education</strong></p> <ul> <li>Doctor of Osteopathic Medicine, A.T. Still University – Kirksville College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mercy Health System</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Medicine </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Osteopathic Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Casper<img src="/-/media/shared-files/images/medical-professionals/full/tomah/tiffany-casper-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=1A30A61D9D6C113EA2C621F6A4AD3702" alt="Tiffany Casper DO" width="280" height="280" DisableNVelocity="true" />Tiffany<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15595587Tiffany Casper, D.O.1<img src="/-/media/national-files/images/hometown-health/2023/person-standing-in-pool.jpg?h=370&iar=0&w=660&sc_lang=en&hash=02528C14F16D3A52A5C75AD9CF21EFA7" alt="Person standing in pool" width="660" height="370" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller5/14/2015<p>Most couples achieve pregnancy within the first six months of trying. Overall, 90% of couples will become pregnant after a year. For any couple wanting to have a baby, the journey to conception can feel like an eternity. Here are a few tips for men and women to improve fertility.</p>Tips to improve fertility<p>Most couples achieve pregnancy within the first six months of trying. Overall, 90% of couples will become pregnant after a year. For any couple wanting to have a baby, the journey to conception can feel like an eternity.  </p> <p>To become pregnant, the complex processes of ovulation and fertilization need to work just right. The best time to try to conceive is several days before through one day after ovulation. Ovulation usually occurs at the middle of the cycle. </p> <h4>Here are some strategies that may increase your chance of becoming pregnant:</h4> <h4>For women:</h4> <ul> <li>Exercise moderately. Regular exercise is important, but if you’re exercising so intensely that your periods are infrequent or absent, your fertility may be impaired.</li> <li>Avoid weight extremes. Being overweight or underweight can affect your hormone production and cause infertility.</li> <li>Quit smoking.</li> <li>Avoid alcohol and illegal drugs. </li> <li>Limit medications that may impact fertility. The use of some prescription and nonprescription drugs can decrease your chance of getting pregnant or keeping a pregnancy. Talk with your doctor about any medications you take regularly. </li> <li>Limit caffeine. Women trying to get pregnant may want to limit caffeine intake. </li> </ul> <h4>For men:</h4> <ul> <li>Avoid drug and tobacco use and excessive alcohol consumption.</li> <li>Avoid high temperatures as this can effect sperm production and motility.</li> <li>Limit medications that may impact fertility.</li> <li>Exercise regularly, eat a balanced diet and maintain a healthy weight. Obesity is directly related to testosterone levels, which is a key hormone responsible for sperm production. Eating a balanced diet provides the necessary nutrients to optimize sperm function.</li> </ul> <p>You may want to consider seeing a board-certified gynecologist to improve your fertility if you’ve been trying to conceive for more than a year. Fortunately, there are many <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infertility/basics/treatment/con-20034770" target="_blank" title="Opens in a new window.">safe and effective therapies</a> to assist with fertility.</p>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>FertilityFertility issues may be due to a single cause with you or your partner or a combination of factors that may prevent a pregnancy from occurring or continuing. There are multiple safe, effective fertility therapies available.Dawn Haller5/13/2015<p>With the snow gone and the frost out of the ground, farmers are beginning the intensive spring planting season. As seeds are planted, farmers need to use safe farming practices to avoid a visit to the Emergency Department.</p>Plant the seed of safety this spring<img alt="Planting Safety_Small" src="/-/media/national-files/images/hometown-health/2015/planting-safety_small.jpg?h=200&w=200&sc_lang=en&hash=F4BD766E76FFF7A3B2939CACE056F08A" /> <p>With the snow gone and the frost out of the ground, farmers are beginning the intensive spring planting season. It’s a season of hope as seeds are planted and the green tinge of young shoots begins to cover the fields. As those seeds are planted, farmers need to use safe farming practices to avoid a visit to the Emergency Department. </p> <p>We know that spring is a hectic time on the farm. But we don’t want it to be a tragic time as well. Working on a farm can pose risks, but there are things that everyone can do to minimize those risks.</p> <h2>Follow these tips for a safe spring planting:</h2> <ul> <li><strong>Take the time to be sure your equipment is in top working order.</strong><br /> Fix any minor problems now before they become major. Equipment breakdowns pose safety hazards as well as slow down work in the field.</li> <li><strong>Wear your seatbelt when operating equipment, and don't wear loose or baggy clothing.</strong></li> <li><strong>Use proper safety equipment, such as goggles or earplugs.</strong><br /> Anyone working around noisy equipment is at risk for hearing loss.</li> <li><strong>Remember that pesticides and chemicals used on farms can be dangerous.</strong><br /> These materials should be kept locked away in marked containers with warning labels. Use all proper precautions when handling chemicals. If someone is exposed to dangerous chemicals, call the <a href="https://www.aapcc.org/">American Association of Poison Control Centers</a> at 1-800-222-1222.</li> <li><strong>Avoid walking into grain storage areas and silos.</strong><br /> It's possible to become trapped and suffocate under flowing grain. If someone else is trapped in a grain storage area, do not rush in to rescue the person — you could become trapped as well. Call for help immediately.</li> <li><strong>Stay alert and focused.</strong><br /> Get enough rest, take regular breaks, eat healthy meals and drink plenty of water. Avoid alcohol and drug use that can impair your mental and physical abilities.</li> <li><strong>Be prepared for any kind of weather.</strong><br /> Both harsh cold and hot sun are likely in the spring. Wear sunscreen and reapply regularly, even on cloudy days. Dress in layers when the temperature drops.</li> </ul> <h2>Prepare for emergencies</h2> <p>Even with all the right precautions, accidents still happen. One important rule for families who live or work on farms is that family members should always be aware of where everyone is and when they are due to return so they can provide help as soon as possible in an emergency.</p> <p>Be sure that all family members know how to get help in the event of an emergency — by calling 911 or the poison control center if necessary. When calling 911, be prepared to state exactly where you are and what the problem is. And remember to stay on the line until the operator says it's OK to hang up.</p> <p>It's also a good idea to take a CPR class and learn basic first aid, especially for anyone who cares for younger siblings or elderly relatives.</p> <p>Spring is a hopeful season; taking the proper safety precautions can help it stay that way.</p><img src="/-/media/national-files/images/hometown-health/2015/planting-safety_small.jpg?h=200&iar=0&w=200&sc_lang=en&hash=1D49BC5B0A8A1F23F50CDB0F078B1F15" alt="Planting Safety_Small" width="200" height="200" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Dawn Haller7/21/2023Carotid artery disease develops slowly, and the first sign that you have the disease may be a stroke. Learn the risk factors and treatments performed by a vascular medicine specialist.Manage your risk of carotid artery disease<p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/carotid-artery-disease/basics/definition/con-20030206" target="_blank" title="Opens in a new window.">Carotid artery disease</a> occurs when the blood vessels supplying your brain and head, known as carotid arteries, are damaged or blocked by fatty deposits. These deposits contain cholesterol that organizes as a plaque, which clogs or blocks the carotid arteries. This is similar to coronary artery disease, which reduces blood flow to your heart.</p> <p>This blockage in blood vessels increases your risk of <a href="/hometown-health/speaking-of-health/is-it-a-stroke-how-to-know-and-help" target="_self" title="Opens in same window.">stroke</a> — a medical emergency that occurs when the blood supply to the brain is interrupted or seriously reduced. When a stroke occurs, oxygen can't reach the brain, and brain cells begin to die within minutes.</p> <p>Usually, carotid artery disease develops slowly. The first sign that you have the disease may be a stroke or transient ischemic attack, or TIA, a temporary decrease of blood flow to your brain.</p> <h2>Who is at risk for carotid artery disease?</h2> <p>Your risk of developing carotid artery disease increases if you have a family history of the disease or <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/arteriosclerosis-atherosclerosis/basics/definition/con-20026972" target="_blank" title="Opens in a new window.">atherosclerosis</a>. Age also is a risk factor. As you age, your arteries become less flexible and are more easily damaged.</p> <h3>Other risk factors for carotid artery disease include:</h3> <ul> <li>Diabetes</li> <li>High blood-fat levels </li> <li>High blood pressure</li> <li>Lack of exercise</li> <li>Obesity</li> <li><a href="/-/media/local-files/eau-claire/images/medical-services/pulmonology/upper-airway-stimulation-therapy.jpg" target="_self" title="Opens in same window.">Sleep apnea</a></li> <li>Tobacco use</li> </ul> <h2>What are treatments for carotid artery disease?</h2> <p>Preventing a stroke is the primary goal of treating carotid artery disease. A treatment plan will be based on the degree of blockage in your carotid arteries and could include a combination of lifestyle modifications, medications and surgery. </p> <p>Treatment for mild to moderate blockages may include lifestyle changes to slow the progression of damage to your arteries, including <a href="/hometown-health/speaking-of-health/a-smokers-guide-to-quitting" target="_self" title="Opens in same window.">quitting smoking</a>, losing weight, reducing salt intake and exercising regularly. Medication to control blood pressure, lower cholesterol or prevent blood clots also may be recommended.</p> <p>Your care team may recommend removing the blockage from the artery if it is causing severe narrowing or if you have already had a stroke or TIA.</p> <h3>There are different options to remove the blockage from the carotid artery:</h3> <h4>Carotid endarterectomy</h4> <p>This is the most common treatment for carotid artery disease and involves cutting along the front of the neck to open the carotid artery. The blood flow is temporarily stopped while removing the plaque causing the clog or blockage. At the end of the procedure, the artery is closed with a patch made from a vein, an artificial material or the lining of a cow's heart. </p> <h4>Carotid stenting</h4> <p>There are two types of carotid stenting: transcarotid and transfemoral.</p> <p>Transcarotid artery revascularization, or TCAR, is a minimally invasive procedure that treats carotid artery disease and helps prevent strokes. During the procedure, a small incision is made just above the collarbone to access the carotid artery. A tube or catheter is placed into the artery and connected to a transcarotid neuro-protection system, or NPS. This system diverts blood flow through a filter or basket that catches and prevents loose plaque or debris from entering the brain. After the plaque and debris are collected by the device filter, the blood is returned to a vessel in the leg. Then a wireless mesh tube, called a stent, is inserted to stabilize the blockage site and normal blood flow is resumed. </p> <p>Transfemoral carotid stenting is considered when carotid endarterectomy or transcarotid stenting is not feasible. A tube or catheter is inserted in the groin. A wire and catheter are navigated to the carotid artery's diseased section. A filter or basket placed just beyond the blockage catches plaque or debris that becomes loose during the procedure before entering the brain. A stent is inserted to stabilize the blockage site, and the filter is removed at the end of the procedure. Transfemoral carotid stenting carries a risk of stroke during the procedure that is twice as high as carotid endarterectomy or transcarotid stenting.</p> <h2>Are there ways to reduce the risk of developing carotid artery disease?</h2> <h3>To prevent or slow the progression of carotid artery disease, take these steps to manage your risk factors:</h3> <ul> <li><strong>Control chronic conditions.</strong><br /> Manage any chronic conditions, such as diabetes and high blood pressure.</li> <li><strong>Consider limiting your salt intake.</strong><br /> Reducing sodium can help lower your risk of developing high blood pressure.</li> <li><strong>Eat a variety of fruits and vegetables.</strong><br /> <a href="/hometown-health/speaking-of-health/whats-the-big-deal-about-the-mediterranean-diet" target="_self" title="Opens in same window.">Healthy foods</a> provide valuable nutrients for your body, which may protect you from a stroke.</li> <li><strong>Exercise regularly.</strong><br /> Being physically active can improve the health of your blood vessels and heart.</li> <li><strong>Limit cholesterol and fat intake.</strong><br /> This may help reduce the accumulation of plaque in your arteries.</li> <li><strong>Limit your alcohol intake.</strong><br /> Drinking alcohol in excess increases your risk for carotid artery disease.</li> <li><strong>Maintain a healthy weight.</strong><br /> Maintaining a healthy weight reduces your risk of developing high blood pressure, diabetes and other health risks.</li> <li><strong>Quit smoking or don't start. </strong><br /> After just a few years, a nonsmoker's and a former smoker's risk of stroke are comparable.</li> </ul> <h2>Next steps:</h2> <ul> <li>Request an appointment with a <a href="/services-and-treatments/vascular-medicine" target="_self" title="Opens in same window.">vascular medicine specialist</a>.</li> <li>Learn about <a href="/hometown-health/speaking-of-health/the-other-arterial-disease" target="_self" title="Opens in same window.">peripheral artery disease</a> — another type of arterial disease.</li> <li>Discover how <a href="/hometown-health/speaking-of-health/genetic-testing-and-cardiac-conditions" target="_self" title="Opens in same window.">genetic testing</a> gives insight into cardiac conditions. </li> </ul> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2023/couple-with-kayak.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F160139D505D9C3E2B116B9ECF44F8D8" alt="Couple with kayak" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Stroke AwarenessA stroke occurs when the blood supply to part of your brain is interrupted or severely reduced, depriving brain tissue of oxygen and food. A stroke is a medical emergency. Prompt treatment is crucial. Early action can minimize brain damage and potential complications.<br/>Dawn Haller4/7/2015<p>Primary care can seem like a general term. But what does a primary care provider do? Find out about the continuity of care you’ll receive and familiarity you’ll experience to get the care that’s best for you.</p>The importance of a primary care provider<img alt="Nadia Malik MD" src="/-/media/shared-files/images/medical-professionals/full/mankato/nadia-malik-md.jpg?h=200&w=200&sc_lang=en&hash=633B8533C0F7CD8C643A46152DA4CCA5" style="width: 200px; height: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Primary care can seem like a general, slightly ambiguous term. What does it really mean? What is a primary care provider? Well, primary care is indeed general medical care. In fact, a primary care provider — who may come from family medicine or internal medicine, depending on your needs — is specialized in diagnosing, treating and preventing a wide variety of conditions.</p> <p>But the importance of a primary care provider extends beyond his or her ability to cover myriad issues. Establishing care with a primary care provider affords you consistency and efficiency on a number of levels.</p> <h2 style="margin-top: 6pt; line-height: 150%;">Familiarity</h2> <p style="margin-top: 6pt; line-height: 150%;">Knowing who you are is one thing, but knowing the intricacies of your health and wellness is another. And the latter is something a primary care provider offers you and your family. This knowledge and familiarity helps personalize your care and save time that may have previously been spent explaining medical history, personal caveats and who you are.</p> <p style="margin-top: 6pt; line-height: 150%;">A primary care provider’s goal is to deliver the care that’s right for you — not employ a one-size-fits-all approach. Tailored healthcare is easier when you have a meaningful relationship with your provider.</p> <h2 style="margin-top: 6pt; line-height: 150%;">Prevention and condition management</h2> <p style="margin-top: 6pt; line-height: 150%;">A primary care provider is responsible for screening all major health-related conditions. If you already have a chronic condition, your primary helps manage it and improve your quality of life.</p> <p style="margin-top: 6pt; line-height: 150%;">We screen for many things, including obesity, high blood pressure and diabetes. We also look at immunization records and help with regular immunization refills. Those refills are more difficult if you don’t have a primary care provider.</p> <h2 style="margin-top: 6pt; line-height: 150%;">Emergency Department, Urgent Care and primary care</h2> <p style="margin: 6pt 0in; line-height: 150%;">People often question when the right time to seek care with their primary is. Should they go to <a href="/services-and-treatments/urgent-care" target="_self" title="Opens in same window.">Urgent Care</a> or the <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">Emergency Department</a>? These options aren't interchangeable and should be chosen thoughtfully.</p> <p style="margin: 6pt 0in; line-height: 150%;">An emergency is when a severe condition arises. It’s often a life or death situation. Good examples are heart attack symptoms, stroke or a severe allergic reaction. For emergencies, go to the Emergency Department.</p> <p style="margin-bottom: 6pt; line-height: 150%;">If, from a medical standpoint, you feel like your ailment can’t wait until tomorrow, Urgent Care is the place to go. Urgent Care providers commonly diagnose and treat colds and coughs, ear infections, minor burns and cuts, rashes and other non-life threatening conditions.</p> <p style="margin-bottom: 6pt; line-height: 150%;">Again, seek primary care for nonemergent needs, including checkups, screenings, care for common illnesses and immunizations. Primary care should always be your first stop if possible — but not in an emergency.</p> <h2 style="margin-bottom: 6pt; line-height: 150%;">Caring for you as a team</h2> <p style="margin-bottom: 6pt; line-height: 150%;">Primary care providers are part of an expert team that can meet your exact needs. These teams are commonly comprised of physicians, nurse practitioners, physician assistants, registered nurses, patient access staff and patient care associates. Contributing unique perspectives, the team approach provides you with well-rounded healthcare.</p> <p style="margin-top: 6pt; line-height: 150%;">If you haven’t already, consider doing some research and picking a primary care provider who’s right for you. The continuity of care you’ll receive and familiarity you’ll experience will help you get the care that’s best for you.</p><img src="/-/media/shared-files/images/medical-professionals/full/mankato/nadia-malik-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=73ECEA64C909C918B756CE3777626B9B" alt="Nadia Malik MD" width="200" height="200" DisableNVelocity="true" />Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller4/6/2015<p>Many people dream of becoming parents, but for some, that dream is difficult because they have trouble achieving pregnancy on their own. At Mayo Clinic Health System, we have the privilege of helping patients try to make that dream a reality.</p>Having difficulty becoming pregnant?<img alt="Riley Rhiannon 2012" src="/-/media/shared-files/images/medical-professionals/full/eau-claire/rhiannon-riley-np.jpg?h=200&w=200&sc_lang=en&hash=79EEA2F94CD6853881E5BCA7AF90FE43" style="height: 200px; width: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Many people dream of becoming parents, but for some, that dream is difficult because they have trouble achieving pregnancy on their own. At Mayo Clinic Health System, we have the privilege of helping patients try to make that dream a reality.</p> <h2>What's normal? How long should we try?</h2> <p>It can take a healthy couple up to a year to conceive. Couples may begin evaluation after one year of unprotected, appropriately timed intercourse — every day to every other day around expected ovulation — or begin evaluation within six months if there is history to suggest there may be difficulty getting pregnant. History that may contribute to difficulty includes the woman having had irregular menstrual cycles or a tubal pregnancy, or if the man has had history of pelvic injury.</p> <h2>What is an infertility workup?</h2> <p>During a workup, we evaluate a couple to determine the cause of their infertility. This can include lab work and imaging.</p> <h2>What is infertility monitoring?</h2> <p>We monitor a woman through a cycle to see if she is ovulating or to measure the response to treatment. Sometimes, this involves lab work, as well as ultrasound, to look at the ovaries and uterus. We also monitor patients that are undergoing in vitro fertilization at another facility.</p> <h2>How does the process work?</h2> <p>Before the appointment, patients are mailed paperwork that should be completed and brought to the first appointment. The initial appointment is a one-hour visit with a provider to complete a health and reproductive health history, evaluate the circumstances and discuss testing. Both partners are encouraged to attend. By the end of the appointment, the couple receives information regarding the plan for the next steps, which may include lab work, ultrasound, etc.</p><ul> <li>Infertility</li> <li>Lactation</li> <li>Preconception and postpartum care</li> <li>Preventive health</li> <li>Women's health</li> </ul>C.N.P., A.P.N.P., M.S.N.<p><strong>Education</strong></p> <ul> <li>Associate degree, Nursing, Chippewa Valley Technical College</li> <li>Bachelor's degree, Nursing, University of Wisconsin-Eau Claire</li> <li>Master's degree, Nursing, University of Wisconsin-Eau Claire</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Academy of Nurse Practitioners</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Obstetrics and Gynecology</li> </ul>Riley<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/rhiannon-riley-np.jpg?h=200&iar=0&w=200&sc_lang=en&hash=7C9A7935CD1A128D681E86B147158608" alt="Riley Rhiannon 2012" width="200" height="200" DisableNVelocity="true" />{515671C7-83DE-4C0C-8CBD-DC44DBF5E811}Rhiannon<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13985451Rhiannon Riley, C.N.P., A.P.N.P., M.S.N.1{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/rhiannon-riley-np.jpg?h=200&iar=0&w=200&sc_lang=en&hash=7C9A7935CD1A128D681E86B147158608" alt="Riley Rhiannon 2012" width="200" height="200" DisableNVelocity="true" />FertilityFertility issues may be due to a single cause with you or your partner or a combination of factors that may prevent a pregnancy from occurring or continuing. There are multiple safe, effective fertility therapies available.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller7/10/2024<p>Flaxseed may be small, but its health benefits are big. It contains numerous salubrious components, with highlighted nutrients being omega-3 fatty acid ALA (alpha-linolenic acid), fiber and lignans.</p>What makes tiny flaxseed a nutritional powerhouse?<p><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements-flaxseed-and-flaxseed-oil/art-20366457" target="_blank" title="Opens in a new window.">Flaxseed</a> may be small, but its health benefits are big. This tiny nutritional powerhouse contains numerous good-for-you components while bringing a mild, nutty flavor to your foods.</p> <h2>Key nutrients of flaxseed are:</h2> <ul> <li><strong>Alpha-linolenic acid, an omega-3 fatty acid</strong><br /> <a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810" target="_blank" title="Opens in a new window.">Omega-3 fatty acids</a> are good fats that may lower total cholesterol and low-density lipoprotein (LDL) “bad” cholesterol, reduce inflammation and reduce the risk of certain cancers.</li> <li><strong>Fiber</strong><br /> <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" title="Opens in a new window.">Fiber</a> can relieve constipation, control cholesterol levels and keep you feeling full longer.</li> <li><strong>Lignans</strong><br /> Lignans provide <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/add-antioxidants-to-your-diet/art-20546814" target="_blank" title="Opens in a new window.">antioxidants,</a> which guard against cell damage and inflammation.</li> </ul> <h2>Benefits of ground vs. whole flaxseed</h2> <p>For the most health benefits, flaxseed must be ground or crushed, so the body can access the omega-3-containing oil. Flaxseed is available <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354" target="_blank" title="Opens in a new window.">whole or ground</a> as flaxseed meal. Whole seeds may be less expensive and can be ground using a coffee grinder or food processor. Store flaxseed meal in the refrigerator in an airtight, opaque container to prevent spoiling.</p> <h2>Adding flaxseed to your diet</h2> <p>While there's no specific portion recommendation for flaxseed, 1–2 tablespoons per day is considered a healthy amount. One tablespoon of ground flaxseed contains 37 calories and 2 grams of polyunsaturated fat, including omega-3 fatty acids, 0.5 grams of monounsaturated fat and 2 grams of dietary fiber.</p> <h3>To include flaxseed in your diet:</h3> <ul> <li>Add to hot or cold cereals.</li> <li>Hide in burritos or lasagna.</li> <li>Mix into chili, sauces or gravies.</li> <li>Sprinkle on top of yogurt or into smoothies.</li> <li>Stir ground flaxseed into baked goods, such as muffins, cookies and quick breads.</li> </ul> <h4>Flaxseed muffins</h4> <p>By Mayo Clinic<br /> Makes 12 servings</p> <p>These muffins give meals a delicious and nutritious boost.</p> <p>1 cup bran cereal<br /> 1 teaspoon vanilla<br /> ⅔ cup skim milk<br /> 2 teaspoon cinnamon<br /> 1 1/4 cups flour<br /> 1/4 teaspoon salt<br /> 1/2 cup ground flaxseed<br /> 1/2 cup packed brown sugar<br /> 1/2 cup finely shredded carrot<br /> 2 eggs (substitute 1/2 cup egg whites)<br /> 3/4 cup chopped apple<br /> 1 tablespoon canola oil<br /> 3 teaspoons baking powder</p> <p>Heat the oven to 375° F. Place a paper baking cup in each well of a pan for 12 regular-size muffins. Spray only the bottoms of baking cups with cooking spray. The muffins will stick if the baking cups aren't sprayed.</p> <p>Place the cereal in a resealable food-storage plastic bag. Seal the bag and crush the cereal with a rolling pin, meat mallet or food processor.</p> <p>In a large bowl, combine crushed cereal and milk. Let the mixture stand for about five minutes until the cereal is softened. Stir in the remaining ingredients. Divide the batter evenly among muffin cups.</p> <p>Bake for 22–25 minutes or until a toothpick inserted in the center comes out clean. Immediately remove the muffins from the pan and place on a cooling rack. Serve warm.</p> <p>To store, wrap tightly and keep in the freezer for two months.</p> <p>Nutrition information per serving: 200 calories, 8 grams total fat, 280 milligrams sodium, 28 grams total carbohydrates, 7 grams fiber, 10 grams sugar, 6 grams protein.</p> <h4>Warm chocolate pudding</h4> <p>By Mayo Clinic<br /> Makes 6 servings</p> <p>Flaxseed takes the place of eggs in this recipe. Make it plant-based by using a milk substitute.</p> <p>1 tablespoon ground flaxseeds (flaxseed meal)<br /> 3 tablespoons brewed espresso<br /> 2 1/4 cups skim milk, divided<br /> 2/3 cup sugar, divided<br /> 1/8 teaspoon salt<br /> 2/3 cup unsweetened cocoa powder<br /> 1 teaspoon vanilla extract<br /> 2 tablespoons cornstarch</p> <p>In a medium bowl, lightly beat ground flaxseeds (flaxseed meal) and warm espresso with a fork. Set aside. In a medium saucepan, combine 1 1/2 cups milk, 1/3 cup sugar and salt. Bring to a simmer over medium heat, stirring occasionally.</p> <p>In a medium bowl, whisk the remaining 1/3 cup sugar, cocoa powder and cornstarch. Then whisk in the remaining 3/4 cup milk until blended. Whisk the simmering milk mixture into the cocoa mixture. Pour the mixture back into the saucepan and bring it to a simmer over medium heat, whisking constantly, until thickened and glossy, about 3 minutes. Remove from heat.</p> <p>Whisk about 1 cup of the hot cocoa mixture into the beaten flaxseeds. Add this mixture to the saucepan and cook over medium-low heat, whisking constantly, until steaming and thickened, about 2 minutes. Do not let the mixture boil. Whisk in vanilla. Serve warm.</p> <p>Nutrition information per 1/2 cup serving: 169 calories, 1 gram total fat, 86 milligrams sodium, 35 grams total carbohydrate, 2 grams fiber, 22 grams sugar, 5 grams protein.</p> <p><a href="/providers/allyn-wergin-rdn" target="_self" title="Opens in same window."><em>Allie Wergin</em></a><em> is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2024/oatmeal-with-flaxseed-and-fruit.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8A8E8666A8A88BAE4719931D486F37C9" alt="Oatmeal with flaxseed and fruit" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller4/13/2022If you've ever had chickenpox, you may be susceptible to shingles. This common condition causes a painful, blistered rash. Learn about prevention and treatment.Shingles: Not just a band of blisters<p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/shingles/basics/definition/con-20019574" target="_blank" title="Opens in a new window.">Shingles</a> (herpes zoster) is a common condition caused by the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/chickenpox/basics/definition/con-20019025" target="_blank" title="Opens in a new window.">chickenpox</a> virus (varicella-zoster virus). Not everyone who's had chickenpox will develop shingles. However, after years of lying dormant in nerve tissue near the spinal cord and brain, the virus can reactivate in some people. As it becomes active again, the virus causes pain, tingling and, eventually, a rash of blisters that doesn't last long.</p> <p>The reason for shingles is unclear. But it may be due to lowered immunity to infections as you grow older.</p> <h2>Preventing shingles</h2> <p>Vaccines reduce the risk of developing shingles. The Shingrix vaccine is approved and recommended for people 50 and older, including those who have had shingles or previously received the Zostavax vaccine, which is no longer sold in the U.S. Studies suggest that Shingrix protects against shingles for more than five years. The vaccine is given in two doses with two to six months between doses.</p> <h2>Signs and symptoms of shingles</h2> <h4>Shingles usually affects only a small section on one side of your body and may include:</h4> <ul> <li>Pain, burning, tingling, itching, numbness or extreme sensitivity to touch</li> <li>Red rash with fluid-filled blisters that begins a few days after the pain and lasts two to three weeks before scabbing over and healing</li> <li>Fever</li> <li>Headache</li> <li>Chills</li> <li>Sensitivity to light</li> <li>Malaise — a general feeling of unease and discomfort</li> </ul> <p>Pain usually is the first symptom of shingles. For some, it can be intense. Depending on the location of the pain, sometimes it can be mistaken for a symptom of problems affecting the heart, lungs or kidneys. Some people experience shingles pain without ever developing the rash.</p> <p>The shingles rash commonly occurs on one side of the torso. It often appears as a band of blisters that wraps from the middle of the back to the breastbone, following the path of the nerve where the virus has been dormant. However, the rash can occur around one eye, or on the neck or face.</p> <p>Shingles generally lasts between two and six weeks. Most people get shingles only once, but it's possible to get it two or more times.</p> <h4>See a health care professional as soon as symptoms of shingles appear, especially if:</h4> <ul> <li>The pain and rash occur near an eye. If left untreated, this infection can lead to permanent eye damage.</li> <li>You're 60 or older because age significantly increases the risk of complications.</li> <li>You or someone in your family has a weakened immune system due to cancer, medications, chronic illness or other conditions.</li> <li>The rash is widespread and painful.</li> </ul> <p>When identified early, shingles can be treated with prescription medications to shorten the infection and reduce the risk of complications. Shingles normally isn't serious, although the rash can cause an eye infection. Another complication, called "postherpetic neuralgia," causes the skin to remain painful and sensitive to touch for months or years.</p> <p>A person with shingles can pass the varicella-zoster virus to anyone who isn't immune to chickenpox. This happens through direct contact with the rash's open sores. Once infected, the person will develop chickenpox — not shingles. Chickenpox can be dangerous for some people.</p> <h4>Until the shingles blisters scab over, people are contagious and should avoid physical contact with:</h4> <ul> <li>Anyone with a weak immune system</li> <li>Newborns</li> <li>Women who are pregnant</li> </ul> <p>While shingles can't be cured, getting vaccinated and seeking prompt treatment with antiviral drugs can speed healing and reduce your risk of complications.</p> <p><em><a href="/providers/jeffery-wheeler-md" target="_self" title="Opens in same window.">Jeffery Wheeler, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/cannon-falls" target="_self" title="Opens in same window.">Cannon Falls</a>, Minnesota.</em></p> M.D. <p><strong>Medical School </strong> <br> College of Human Medicine, Michigan State University, East Lansing</p> <p><strong>Residency </strong><br> Mayo Clinic Family Medicine Residency Program, Rochester, Minnesota</p> <p><strong>Certifications and Memberships</strong></p> <ul> <li>American Medical Association</li> <li>Minnesota Medical Society</li> <li>American Academy of Family Physicians</li> <li>Mayo Fellows Association</li> <li>Certified DOT Examiner</li> </ul> Wheeler<img src="/-/media/shared-files/images/medical-professionals/full/cannon-falls/jeffery-wheeler-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=2E50A9EFFC72CD98B90BD690C2F84CAE" alt="Jeffery Wheeler MD" width="280" height="280" DisableNVelocity="true" /> Jeffery<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13826841Jeffery Wheeler MD 1<img src="/-/media/national-files/images/hometown-health/2022/person-with-grey-beard-denim-shirt.jpg?h=370&iar=0&w=660&sc_lang=en&hash=DDA494A4D8CB04EF7CDFC627F55456F7" alt="Person with grey beard, wearing a denim shirt" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Dawn Haller1/19/2015<p>Insulin was discovered in 1921. But until about 35 years ago, people with diabetes still relied on multiple daily insulin injections to manage their blood glucose and avoid life-threatening situations. Improvements in technology are now making lives easier for people with the disease.</p>What is Mayo Clinic’s Diabetes Technology Clinic?<img alt="DrKudva_ClosedLoopSystem" src="/-/media/national-files/images/hometown-health/2015/winter-2015/drkudva_closedloopsystem.jpg?h=220&w=267&sc_lang=en&hash=F5FE34AE8E4AC66246E55734062B867C" style="height: 220px; width: 267px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Insulin was discovered in 1921. But until about 35 years ago, people with diabetes still relied on multiple daily insulin injections to manage their blood glucose and avoid life-threatening situations. Improvements in technology are now making lives easier for people with the disease.</p> <p>Insulin pumps were developed to deliver insulin subcutaneously using settings prescribed by endocrinologists and implemented by patients, but a new device works with insulin pumps to not only monitor glucose, but control insulin levels. </p> <p>One of the newest technologies used to improve diabetes care is the first-generation Medtronic closed-loop (artificial pancreas) device, which was introduced to patients at Mayo Clinic's Diabetes Technology Clinic in September 2013. The device monitors glucose continuously and can stop the delivery of insulin from the insulin pump when glucose decreases to a preset level.</p> <p>"This closed-loop technology has been the most quickly accepted technology for patients that I have ever seen," says Yogish Kudva, M.B.B.S., director.</p> <p>Continuous glucose monitoring can be used with injections or an insulin pump, on which the closed-loop system shows data. "We have glucose data on a regular basis — every one to five minutes when patients use the closed loop system," says Dr. Kudva. "When glucose decreases to a preprogrammed threshold decided by patient and provider, insulin delivery pauses."</p> <p>More than 40,000 patients have started using this technology since September, which Dr. Kudva calls "fantastic movement." The Diabetes Technology Clinic was instituted 10 years ago and gradually expanded its capacity to see patients who use or have interest in using continuous glucose monitors, pumps or closed loop systems.</p> <img alt="DrKudva_lg" src="/-/media/national-files/images/hometown-health/2015/winter-2015/drkudva_lg.jpg?h=220&w=171&sc_lang=en&hash=CB7140C522A085F2A5EDB25C18811FC6" style="height: 220px; width: 171px; float: right; margin-top: 10px; margin-bottom: 10px; margin-left: 10px;" /> <p>"People with diabetes essentially have two major challenges," says Dr. Kudva. "One is glucose swings with low and high blood sugar. The second is making sure sugar levels and other risk factors are dealt with appropriately."</p> <p>The artificial pancreas has the ability to improve glucose control by reducing occurrences of high sugar levels and ideally eliminating low sugar levels altogether.</p> <p>"The major limiting factor without a closed-loop system is an insulin reaction or low glucose," says Dr. Kudva. Now, with a closed-loop system, the frequency of these reactions is reduced substantially.</p> <p>Dr. Kudva says determining whether artificial devices are a good fit depends on the individual.</p> <p>"We evaluate patients and address their concerns and values," he says. "Are they willing to insert one or two systems under their skin? Are they willing to have devices attached to their body? We've learned in the last 10 years that patients require various amounts of help for particular challenges, but there's no doubt that if the technology is used properly, it offers every diabetes patient the best glucose control."</p> <p>Dr. Kudva is certain that the technology and support available through the Diabetes Technology Clinic have an impact on patients' everyday lives. "We know that improving glucose control lessens complications. Reducing insulin reactions will have an impact on complications. More importantly, the technology allows patients to have less fear and better control."</p><img src="/-/media/national-files/images/hometown-health/2015/winter-2015/drkudva_closedloopsystem.jpg?h=220&iar=0&w=267&sc_lang=en&hash=2CBED3C002D99350AB6F33D977FF59B8" alt="DrKudva_ClosedLoopSystem" width="267" height="220" DisableNVelocity="true" />DiabetesIf you have diabetes, no matter what type, it means you have too much glucose in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.Dawn Haller3/11/2015<p>Do you ever find yourself making two different meals at supper to please picky eaters? The answer is probably "yes." If so, these six tips will help you introduce your kids to new, healthier and possibly strange-looking foods.</p>6 tips for dealing with picky eaters<p>Do you ever find yourself making two different meals at supper? You may prepare a salad piled high with meat and veggies for yourself and something else — slightly unhealthy — for your kids, just hoping they'll eat it. And by the time you're done preparing your plate, the children are finished eating and ready to move on to the next thing.</p> <p>Every once in a while, you may think to yourself, "You should try harder to get them to eat new things. This is silly." Enough is enough.</p> <h2>Here are six tips to get your kids to eat new, healthier and possibly strange-looking foods:</h2> <h3>Understand that new foods take time.</h3> <p>Kids don't always take to new foods immediately. Continue to offer the new food. It may take many tries for a child to enjoy a new food. Don't give up.</p> <h3>Remember that small amounts offer big benefits.</h3> <p>Offer your child a small portion of the healthy foods you enjoy. The more diverse their diet becomes, the easier meal planning becomes.</p> <h3>Serve as a role model.</h3> <p>Try new foods often, describing tastes and textures to your picky eater. They may see you enjoying new cuisine and decide it's OK to try.</p> <h3>Try one new food at a time.</h3> <p>Serving new foods with foods that are well-liked at your house may be helpful. Offering too many new foods at one time can be scary.</p> <h3>Choose the right timing.</h3> <p>It's always helpful to offer new foods at the beginning of the meal, when everyone is most hungry.</p> <h3>Combine foods if necessary.</h3> <p>Some kids may like new foods mixed in with other foods, such as a casserole. Other kids may like new foods separate, and a sectioned plate works best.</p> <p>Dealing with picky eaters may seem like a never-ending, uphill battle, but it will get easier. Keep in mind that you're not alone. Nearly all parents struggle with picky eaters. The key is to keep going and continue offering new foods.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2015/picky-eater_small.jpg?h=200&iar=0&w=200&sc_lang=en&hash=D656F7F6E719DC1C317CB6A64198349F" alt="Picky Eater_Small" width="200" height="200" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller4/5/2022If you feel an achy, heavy or a burning sensation in your legs, you may have varicose veins. They're more than a cosmetic concern. Get information on the minimally invasive treatment options to ease pain.Could your leg pain be varicose veins?<p>If you've been experiencing an achy, heavy feeling or a burning sensation in your legs, it may be symptoms of <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/varicose-veins/basics/definition/con-20043474" target="_blank" title="Opens in a new window.">varicose veins</a>. They are enlarged veins that often develop as people age or even begin when people are younger.</p> <p>It's important to note that for most people, varicose veins simply are a cosmetic concern. But for others, varicose veins may lead to more serious health issues, such as significant life-limiting ulcers or blood clots.</p> <p>Varicose veins usually are dark purple or blue-colored, and they tend to appear twisted or bulge.</p> <h2>Symptoms of varicose veins include:</h2> <ul> <li>Muscle cramping and swelling in your lower legs</li> <li>Worsened pain after sitting or standing for a long time</li> <li>Itching, pain or heat around one or more of your veins</li> <li>Skin ulcers near your ankle </li> </ul> <h2>Self-care options to stop varicose veins from worsening include:</h2> <ul> <li>Exercising</li> <li>Limiting sodium intake by minimizing canned soups and vegetables, snack meats or chips</li> <li>Losing weight</li> <li>Wearing looser clothes</li> <li>Elevating your legs</li> <li>Avoiding sitting or standing for long periods of time</li> </ul> <p>Purchasing compression stockings from your local pharmacy or medical supply store often is the first approach your health care team will suggest before trying other treatment options. Compression stockings are worn during the day and help to improve blood flow in your legs, and reduce swelling and aching.</p> <h2>Alternative treatments for varicose veins</h2> <p>If these self-care options don't ease your pain, your health care team may suggest other options.</p> <h3>These options have minimal pain and provide quick recovery:</h3> <ul> <li><strong>Sclerotherapy</strong><br /> In this procedure, a health care professional injects varicose veins with a solution that scars and closes the veins. This can be done with laser energy without needles.</li> <li><strong>Minimally invasive catheter-assisted procedure</strong><br /> In this procedure using radiofrequency ablation or laser energy, a long, thin tube is placed into the vein and the tip is heated. This destroys larger veins by causing them to collapse and close.</li> <li><strong>Vein stripping</strong><br /> In this procedure, a limited piece of vein is removed through small incisions on the leg. Removing the vein won't keep blood from flowing in the leg because veins deeper in the leg take care of the larger volumes of blood.</li> <li><strong>Ambulatory phlebectomy</strong><br /> This procedure is done in a health care professional's office and is less invasive than vein stripping. Smaller varicose veins are removed through a series of tiny skin punctures. Only the parts of the leg that are being pricked are numbed. It's also performed in the operating room with the help of sedation or other anesthesia for more extensive vein removal.</li> <li><strong>Endoscopic vein surgery</strong><br /> This surgery usually is used for advanced cases where leg ulcers are present.</li> </ul> <p>Sometimes, one or more procedures can be combined for best results. Your health care team would be happy to discuss your options and determine the best approach to relieve your varicose vein symptoms.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2022/walking-on-rocks-cuffed-jeans.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2A80C842476008192EF77F927AC16556" alt="Walking on rocks cuffed jeans" width="660" height="370" DisableNVelocity="true" />SurgeryHaving surgery is a major event in your life. We know this and make every effort to keep you as comfortable as possible, focusing on you as an individual. Our surgeons and staff work as a coordinated team treating a wide variety of illnesses ranging from simple to complex. We offer comprehensive, advanced care and service to every patient.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller9/22/2023Dry skin can be temporary, seasonal or a lifelong condition that leaves your skin feeling flaky, rough and itchy. Get tips to keep your skin hydrated and healthy.What to do about dry skin<p>Dry skin can be a temporary condition that people may experience at some point in their lives, especially <a href="/hometown-health/speaking-of-health/winters-dont-have-to-bring-dry-skin" target="_self" title="Opens in same window.">during the winter</a>. For other people, dry skin can be a lifelong condition.</p> <p>Skin may look and feel flaky, itchy, rough or scaly when dry. Although skin often is driest on your hands, arms and lower legs, this varies from person to person. Signs and symptoms of <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/dry-skin/basics/definition/con-20030009" target="_blank" title="Opens in a new window.">dry skin</a> depend on your age, health, where you live, time spent outdoors and cause of the problem.</p> <h2>Dry skin is likely to cause symptoms, including:</h2> <ul> <li>A feeling of skin tightness, especially after showering, bathing or swimming</li> <li>Deep cracks that may bleed</li> <li>Fine lines or cracks</li> <li>Gray, ashy skin in people with dark skin</li> <li>Itching, also known as pruritus</li> <li>Redness</li> <li>Skin that <a href="/hometown-health/speaking-of-health/treating-your-childs-eczema" target="_self" title="Opens in same window.">feels and looks rough</a></li> <li>Slight to severe flaking, scaling or peeling</li> </ul> <h2>Common causes of dry skin</h2> <p>You may hear dry skin called xerosis or xeroderma. It has many causes, including aging, cold or dry weather, sun damage, certain medical treatments, harsh products like soaps or detergents or overbathing. Anyone can develop dry skin, but some people have an increased risk due to their environment, occupation, health history or hobbies.</p> <h3>Take these steps to help your skin retain moisture and decrease dryness:</h3> <ul> <li><strong>Moisturize.</strong><br /> Moisturizers provide a seal over your skin to keep water from escaping. Apply moisturizer several times throughout the day. Thicker moisturizers tend to work best. Use a moisturizer with sunscreen or a broad-spectrum sunscreen with an SPF of at least 30 before going outside. Apply sunscreen generously, even on cloudy days, and reapply every two hours. </li> <li><strong>Use warm water and limit bath time.</strong><br /> Long showers or baths and hot water remove oils from your skin. Limit your bath or shower to five to 10 minutes, and use warm, not hot, water. </li> <li><strong>Avoid harsh, drying soaps.</strong><br /> It's best to use cleansing creams, gentle skin cleansers and bath or shower gels with added moisturizers. Use hypoallergenic soap or fragrance-free soap without alcohol. </li> <li><strong>Apply moisturizers immediately after bathing or washing hands.</strong><br /> Gently pat your skin dry with a towel so some moisture remains. Immediately moisturize your skin with an oil or cream to help trap water in the surface cells.</li> <li><strong>Use a humidifier.</strong><br /> Hot, dry, indoor air can parch sensitive skin and worsen itching and flaking. A portable home humidifier or one attached to your furnace adds moisture to the air inside your home. Be sure to keep your humidifier clean by following the manufacturer's instructions.</li> <li><strong>Choose fabrics that are kind to your skin.</strong><br /> Natural fibers like cotton and silk allow your skin to breathe. Wool sometimes can irritate skin, even though it's also a natural fiber. Wash your clothes with detergents <a href="/hometown-health/speaking-of-health/what-are-natural-personal-care-products" target="_self" title="Opens in same window.">free from dyes</a> or perfumes, which can irritate your skin.</li> </ul> <p>If dry skin causes itching, apply cool compresses to the area. To reduce inflammation, use a nonprescription hydrocortisone cream or ointment containing at least 1% hydrocortisone. </p> <p>If your dry skin still is inflamed, painful, has open sores, or disrupts your sleep and daily activities after lifestyle modifications and <a href="/hometown-health/speaking-of-health/get-radiant-hair-skin-and-nails-naturally" target="_self" title="Opens in same window.">at-home treatment</a>, see your primary care provider or a dermatologist.</p> <p><a href="/providers/megan-johnston-flanders-md" target="_self" title="Opens in same window.">Megan Johnston Flanders, M.D.</a>, is a physician in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> and <a href="/services-and-treatments/hospital-medicine" target="_self" title="Opens in same window.">Hospital Medicine</a> in <a href="/locations/cannon-falls" target="_self" title="Opens in same window.">Cannon Falls</a>, Minnesota.</p><ul> <li>Hospital medicine</li> <li>Obstetrics and gynecology</li> <li>Pediatrics</li> <li>Prenatal care</li> <li>Preventive medicine</li> <li>Sports medicine</li> <li>Women's health</li> </ul> M.D.<p><strong>Education</strong></p> <ul> <li>University of North Dakota School of Medicine and Health Sciences</li> <li>Master's degree, Public Affairs in Health Services Management, Indiana University</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Memorial Hospital of South Bend</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Department of Transportation (DOT) exams</li> </ul>Johnston Flanders<img src="/-/media/shared-files/images/medical-professionals/full/cannon-falls/megan-johnston-flanders-md.jpg?h=280&iar=0&w=280&hash=B59EFF3861B8D93E27D80E0FB138E2A3" alt="Megan Johnston FlandersMD" width="280" height="280" DisableNVelocity="true" />{0BCFDC5F-1673-43A3-8C8C-293116885B4A}Megan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14764181Megan Johnston Flanders, M.D.1<img src="/-/media/national-files/images/hometown-health/2023/hands-spreading-lotion.jpg?h=370&iar=0&w=660&sc_lang=en&hash=FB5A34A8107A6CAAE5A7EA829929F37F" alt="Hands spreading lotion" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller5/26/2022Potions, lotions and supplements to achieve healthy hair, skin and nails can be expensive. Instead, spend that money on groceries. What you eat can give you radiant results naturally.What you eat promotes radiant hair, skin and nails naturally<p>From lotions and moisturizers to conditioners and argan oil to nail-growth polish and supplements, money spent on products to promote shiny hair, supple skin and sturdy nails can add up fast. Instead of spending your hard-earned money on these products, spend it on groceries.</p> <p>Diet is a major factor in the condition of your hair, skin and nails. If you're on point with your nutrition, natural beauty can follow. </p> <p>When you're getting the right amount of vitamins and minerals every day, your body will function better. That means hydrated skin, shiny hair and strong nails.</p> <p>Though you should be getting the right amount of vitamins, minerals and water every day, your body functions at its best. That can lead to hydrated skin, shiny hair and strong nails. Vitamins A, E and D; iron; healthy fats; carbohydrates; and protein are especially important for skin, hair and nail health.</p> <h2>Avoid too much of a good thing</h2> <p>If you're already eating a balanced diet of vegetables, fruits, grains, lean proteins and healthy fats, you shouldn't need pricey supplements. While supplements are necessary for some, they're not for everyone. However, if you're considering a supplement, opt for a multivitamin that provides 100% of <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/documents/mc5129-0709-sp-rpt-pdf/doc-20079085" target="_blank" title="Opens in a new window. ">essential vitamins and minerals</a>.</p> <p><span>One mistake is consuming too much of one vitamin or taking unnecessary supplements. Your body gets rid of excess vitamins and minerals, leading to money wasted on unneeded nutrients. Also, taking too much of one vitamin or mineral may deplete another. </span></p> <p>Zinc and copper are prime examples. <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.ncbi.nlm.nih.gov/pubmed/15762288" target="_blank" title="Opens in a new window.">Research</a> shows those taking extra zinc often leads to a loss of copper, a mineral important in bone health. Too much copper can deplete zinc.</p> <h2>Lock in moisture, support growth</h2> <p>Healthy fats lock moisture into your hair, skin and nails. And since your hair is primarily protein, eating the <a href="/hometown-health/speaking-of-health/are-you-getting-too-much-protein" target="_self" title="Opens in same window.">recommended amount of protein</a> is needed for hair growth.</p> <p>Lacking essential nutrients can not only prevent you from gaining radiant hair, skin and nails, but also can worsen their current condition. Those who consume low-calorie or low-carbohydrate diets sometimes experience thinning and brittle hair strands.</p> <p>The calories from carbohydrates produce energy for vital organs and tissues. When carbs are drastically reduced, the body may not have enough energy to support hair growth. Also, people who greatly restrict their calories may not get enough of the essential nutrients, especially those healthy fats and proteins.</p> <h4>Here's a breakdown of where you should get calories every day:</h4> <ul> <li>20% from protein</li> <li>20%–30% from healthy fats</li> <li>45%–60% from carbohydrates</li> </ul> <h2><span>Choose these foods for hair, skin and nail health</span></h2> <p>Keep a balanced diet by eating a variety of foods to supply the healthy fats, carbs, protein, vitamins and minerals your body needs every day. Your hair, skin and nails will thank you.</p> <h4>Check out this quick guide to sources of nutrients that will help you gain flawless hair, skin and nails:</h4> <p><strong>Healthy fats</strong></p> <ul> <li>Unsaturated fats, such as olive or canola oil</li> <li>Omega 3, which is found in nuts and seeds, such as almonds, chia and flax</li> <li>Plant-based fats from avocados</li> </ul> <p><strong>Protein</strong></p> <ul> <li>Poultry, such as chicken and turkey</li> <li>Lean red meat, 85% lean or higher</li> <li>Seafood, such as shrimp </li> <li>Fish, such as salmon and tuna</li> </ul> <p><strong>Iron</strong></p> <ul> <li>Lean red meat</li> <li>Leafy green vegetables, such as spinach</li> <li>Fortified cereals</li> </ul> <p><strong>Vitamin A</strong></p> <ul> <li>Cooked yellow vegetables, such as sweet potatoes and winter squash</li> <li>Liver or liver oil</li> <li>Cooked leafy greens, such as kale, turnips and collards</li> </ul> <p><strong>Vitamin E</strong></p> <ul> <li>Nuts and seeds, such as almonds and sunflower seeds</li> <li>Fish, such as salmon and rainbow trout</li> </ul> <p><strong>Vitamin D</strong></p> <ul> <li>Eggs, specifically the yolk</li> <li>Fish, such as salmon, herring, sardines and canned tuna</li> </ul> <p><em>Kjersten Nett is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a> and <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2022/close-up-hands-brushing-hair.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3927B6336C25758AB32ED767BB8F15F6" alt="Close-up of hands holding and brushing hair" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller2/14/2022<p>Inflammatory bowel disease, or IBD, can be a frustrating diagnosis. There is no clear evidence that one trigger alone causes problems. Learn about ways you can manage IBD.</p>Lifestyle, diet in inflammatory bowel disease<p><a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/inflammatory-bowel-disease/symptoms-causes/syc-20353315" target="_blank" title="Opens in a new window.">Inflammatory bowel disease</a>, also known as IBD, consists of Crohn's disease and ulcerative colitis. No specific food, diet or lifestyle causes, prevents or cures inflammatory bowel disease. And multiple factors can trigger the diagnosis.</p> <p>Your diet does not cause inflammatory bowel disease, or induce a flare. However, modifying your diet can manage symptoms during a flare.</p> <p>While several specialized diets may help certain patients, no plan has been proven to prevent or control inflammatory bowel disease, except for <a rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/home-enteral-nutrition/about/pac-20384955" target="_blank" title="Opens in a new window.">enteral nutrition</a>, which is delivered in a nutrient-rich formula.</p> <p>Keeping a food diary is a great way to manage flare-ups. A dietitian specializing in inflammatory bowel disease may recommend a particular diet based on your symptoms.</p> <h2>These tips may help you manage inflammatory bowel disease:</h2> <ul> <li>Start with a low-fiber or liquid diet until the situation resolves. Avoid identified trigger foods.</li> <li>Eat a low-fiber diet. Limit foods such as seeds, nuts, beans, fruit and bran.</li> <li>Try a low FODMAP diet. FODMAP stands for fermentable, oligo-, di-, monosaccharides and polyols. This type of diet cuts back on a group of sugars that can be poorly absorbed by your gastrointestinal tract. This includes foods containing fructose; lactose; sugar polyols, such as sorbitol and mannitol; fructans, which are found in garlic, leeks, artichokes, and wheat; and galacto-oligosaccharides, which are found in lentils, chickpeas, and green peas.</li> <li>Drink water to stay hydrated.</li> <li>Avoid caffeine and energy drinks.</li> <li>Learn more about inflammatory bowel disease from the <a rel="noopener noreferrer" href="https://www.crohnscolitisfoundation.org/" target="_blank" title="Opens in a new window.">Crohn's & Colitis Foundation</a>.</li> </ul> <p>Be careful with vitamins and mineral supplements. Remember, most of your needed vitamins are obtained by eating a balanced diet. Some over-the-counter supplements can contain lactose, starch and other ingredients that can worsen your symptoms.</p> <p>Besides eating a recommended diet, some supplements may be suggested for patients with inflammatory bowel disease. Talk to your health care professional about healthy levels of calcium, vitamin D, folic acid, vitamin B12, iron and zinc.</p> <h3>As with any health condition, a healthy lifestyle makes it easier to manage your diagnosis:</h3> <ul> <li>Don't smoke or quit smoking.</li> <li>Get regular physical activity to <a href="/hometown-health/speaking-of-health/dont-be-bad-to-the-bone-how-to-preserve-bone-mass" target="_self" title="Opens in same window.">build bone</a> and muscle mass.</li> <li>Eat a sensible diet.</li> <li>Maintain a body mass index of less than 25.</li> </ul> <p>By tuning in to your body, making healthy choices and working closely with your professional, you can enhance your quality of life living with inflammatory bowel disease.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2022/spooning-yogurt-from-container.jpg?h=370&iar=0&w=660&sc_lang=en&hash=234F4704E7142B1E9B3ED095962483D8" alt="Spooning yogurt from container" width="660" height="370" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Dawn Haller2/19/2015<p>Young people receive a mixed message about how safe it is for them to use marijuana. So what's the problem?</p>The problem with kids and cannabis<p>Young people receive a mixed message about how safe it is for them to use <a rel="noopener" href="http://www.mayoclinic.org/drugs-supplements/marijuana/background/hrb-20059701" target="_blank" title="Opens in a new window">cannabis, or marijuana</a>. Cannabis has been legalized for medical or recreational purposes in 23 states and the District of Columbia. The federal government has ended its ban on medical marijuana. New Mexico has authorized the use of medical marijuana without age stipulations.</p> <p>So what's the problem with kids using cannabis? Today's marijuana is enhanced genetically and bred for potency. The tetrahydrocannabinol, or THC, content, about 10 milligrams per joint in the 1970s, is five to 15 times more potent today. THC is the active ingredient that gives cannabis its narcotic and psychoactive effects.</p> <p>Thanks to legalization it's easy for practitioners, families and communities to become less concerned, but there are some clear risks associated with the use of cannabis by young people.</p> <p>Early cannabis use negatively impacts the mental abilities and processes related to knowledge, including memory, judgment, evaluation, reasoning, computation, problem-solving and decision-making — and diminishes long-term function while increasing the risk of addiction. The risk of any substance abuse is especially high for young people who start early — age 14 or younger.</p> <p>Cannabis has less potential for addiction and long-term consequences than other substances, including nicotine and alcohol. The number of people who use cannabis and develop a problem is still high. Up to 25% of cannabis users become daily users, and 10% of users will become dependent. In 2011, nearly 4.2 million people age 12 and older had a cannabis abuse or addiction problem.</p> <p>Delaying the use of cannabis until adulthood has a clear positive impact. Be mindful. Pay attention. If you wonder, an assessment is recommended. You shouldn't wait until your child is drug-dependent to do something about it.</p> <h2>Parents can minimize risk by:</h2> <ul> <li>Talking with your children about substances, including cannabis.</li> <li>Getting to know your child's friends and influences.</li> <li>Monitoring your child's activities and affiliations.</li> <li>Setting and enforcing clear rules and consequences.</li> <li>Eating meals and spending time together as a family.</li> <li>Paying attention for changes in your child's mood or behavior.</li> <li>Knowing the <a rel="noopener" href="http://www.mayoclinic.org/healthy-living/tween-and-teen-health/in-depth/teen-drug-abuse/art-20045921?pg=2" target="_blank" title="Opens in a new window">warning signs</a> of drug use in young people.</li> <li>Setting a good example of responsible actions and choices.</li> <li>Teaching communication and problem-solving skills.</li> <li>Providing encouragement, praise, love and acceptance.</li> </ul> <h3>If you suspect your child is abusing drugs, you can:</h3> <ul> <li>Talk with your child about your concerns.</li> <li>Anticipate denial or excuses.</li> <li>Re-establish rules and consequences.</li> <li>Increase monitoring and limits on activities.</li> <li>Consult with teachers, counselors, coaches and other caregivers.</li> <li>Consider drug testing.</li> <li>Have your child evaluated at a primary care or specialty clinic.</li> <li>Call <a href="tel:1-800-662-4357">1-800-662-HELP (4357)</a>, which is the National Drug and Alcohol Treatment Hotline.</li> </ul>Substance AbuseInformation for helping those with alcohol and other drug abuse concerns.Dawn Haller9/28/2023Lupp-dubb. Lupp-dubb. Your heart has a steady regular beat. Sometimes though, an extra heart sound like humming is heard, called a murmur. Find out when a heart murmur is innocent or serious.What's that sound? A heart murmur can be innocent or serious<p>Lubb-dupp. Lubb-dupp. that healthcare professionals often use to mimic the sound of your heartbeat. That steady, regular sound is made by your heart valves opening and closing as blood circulates through your heart.</p> <p>You may have heard the term "heart murmur." A <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/heart-murmurs/basics/definition/con-20028706" target="_blank" title="Opens in a new window.">murmur</a> is an extra heart sound that can be heard by a stethoscope. Sometimes, the murmur sounds like a humming, which can be faint or loud. It might be temporary or persistent. Heart murmurs may be present at birth or develop later in life during pregnancy, phases of rapid growth like adolescence or from a fever or anemia.</p> <p>The murmur may disappear as quickly as it comes if it has a temporary cause. However, a murmur also could be persistent and loud, easily heard and sound like a churning mill wheel or cooing seagull. This might indicate a serious heart problem.</p> <h2>What causes a heart murmur?</h2> <p>Multiple factors can cause a murmur. It could be a <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/heart-valve-disease/basics/definition/con-20036065" target="_blank" title="Opens in a new window.">heart valve problem</a> or a hole in the heart.</p> <p>The valves in your heart act as doors between the chambers, or rooms, of the heart. In the case of a murmur, a valve may be tight or leaky. When heart valves are narrow, this is called stenosis. A murmur also could be from a <a href="/hometown-health/speaking-of-health/treating-mitral-valve-regurgitation" target="_self" title="Opens in same window.">leaky valve</a>, called regurgitation.</p> <p>A murmur also may occur from high blood flow in people with a fever or with low red blood cells, called anemia.</p> <p>Some people have a family history of heart murmur and heart disease. Some are born with a <a href="https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/genetic-testing-and-cardiac-conditions">congenital condition</a> causing a murmur. Others have had a recent severe infection or illness that could damage a heart valve and need immediate medical attention.</p> <h2>What are the symptoms of a heart murmur?</h2> <p>Innocent or harmless heart murmurs don't typically cause symptoms, and most heart murmurs aren't serious.</p> <p>Symptoms of a serious or worrisome heart murmur depend on the cause and require evaluation by a healthcare professional.</p> <h3>These heart murmur symptoms may include: </h3> <ul> <li>Blue or gray lips or fingernails</li> <li>Chest pain</li> <li>Fainting </li> <li>Fever </li> <li>Leg swelling </li> <li>Lingering cough</li> <li>Shortness of breath</li> <li>Sudden weight gain</li> <li>Swollen liver or neck veins</li> <li>Worsening fatigue</li> </ul> <h2>How is a heart murmur diagnosed?</h2> <p>It’s common for a heart murmur to be detected during a physical exam being given for another reason. If a healthcare professional hears a murmur, you'll be asked questions about your personal and family history that could indicate a reason for the murmur. </p> <h3>Several criteria are used to determine if a murmur is innocent or worrisome, including: </h3> <ul> <li><strong>Volume<br /> </strong>The loudness of the heart murmur is evaluated on a scale from 1 to 6. The loudest heart murmur is a 6.</li> <li><strong>Location<br /> </strong>The location of the murmur in the heart will be identified, along with whether the sound spreads to the neck or back. </li> <li><strong>Pitch<br /> </strong>The heart murmur may be high-, medium- or low-pitched.</li> <li><strong>Timing<br /> </strong>A heart murmur that occurs when blood leaves the heart is a systolic murmur. A murmur that occurs when the heart fills with blood is called a diastolic murmur. A murmur also may be heard throughout the heartbeat. When the murmur is heard as blood passes through the heart, it may be a sign of a larger heart problem.</li> </ul> <p>You will need to undergo testing to determine the cause of the heart murmur. Your healthcare professional likely will order an ultrasound picture of your heart, called an <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/echocardiogram/basics/definition/prc-20013918" target="_blank" title="Opens in a new window.">echocardiogram</a> or echo, to show detailed images of your heart's valves, chambers, structure and function.</p> <p>Once the cause of a heart murmur has been found, some people will need repeated evaluation over the years. Others may need surgery to treat the cause of the murmur, especially if it's to adjust a tight or leaky valve, or to close a hole in the heart.</p> <p>In some situations, people may need to take antibiotics before going to a dentist to protect the heart valves from potential infection. This infection, called <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/endocarditis/basics/definition/con-20022403" target="_blank" title="Opens in a new window.">endocarditis</a>, can be spread via the bloodstream during dental work. </p> <p>It's important to learn if a heart murmur is innocent or serious so you can get the proper treatment.</p> <h2>Next steps:</h2> <ul> <li><a href="http://https://www.mayoclinichealthsystem.org/providers?service=Cardiology" target="_self" title="Opens in same window.">Find a cardiologist</a> near you.</li> <li>Learn more about <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">cardiology care</a> close to you.</li> <li>Read about a <a href="/hometown-health/speaking-of-health/treating-mitral-valve-regurgitation" target="_self" title="Opens in same window.">minimally invasive surgery to treat a leaky valve</a>.</li> </ul> <p><a href="/providers/michel-barsoum-md" target="_self" title="Opens in same window."><em>Michel Barsoum, M.B., Ch.B.</em></a><em>, is a <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">cardiologist</a> and <a href="/services-and-treatments/vascular-medicine" target="_self" title="Opens in same window.">vascular medicine</a> specialist in <a href="/locations/chippewa-falls" target="_self" title="Opens in same window.">Chippewa Falls</a>, <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/rice-lake" target="_self" title="Opens in same window.">Rice Lake</a>, Wisconsin.</em></p> <ul> <li>Amyloidosis</li> <li>Aneurysms</li> <li>Carotid artery disease</li> <li>Peripheral artery disease</li> <li>Valve and coronary artery diseases</li> <li>Venous disorders, including varicose veins and blood clots</li> </ul> M.B., Ch.B. <p><strong>Education</strong></p> <ul> <li>University of Cairo-Egypt</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, Sanford School of Medicine, University of South Dakota</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Vascular Medicine and Cardiology, Mayo Clinic College of Medicine</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Cardiology</li> <li>Internal Medicine</li> <li>Vascular Medicine</li> <li>Vascular Ultrasound</li> </ul> <p><strong>Membership</strong></p> <ul> <li>Fellow, Heart Failure Basic Science Research</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Barsoum<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/michel-barsoum-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=2D0F65B6CD4883F5C2A81125D313585C" alt="Michel Barsoum, M.D." width="200" height="200" DisableNVelocity="true" /> Michel<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14476029Michel Barsoum, M.B., Ch.B. 1{676428F6-179A-4C9B-9B23-5F1E40032A38}<img src="/-/media/national-files/images/hometown-health/2023/two-people-eating-outdoors.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1A1C786394365E819970AAE450314C28" alt="Two people eating outdoors" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller2/3/2015<p>You've decided to pursue weight-loss surgery. You've found out you're a good candidate and your insurance provides coverage. Now you're told that you have to stop the use of tobacco products before you can have surgery. Learn why it's necessary.</p>Tobacco products and weight-loss surgery<p>You’ve decided to pursue weight-loss surgery. You’ve found out your insurance provides coverage. You’ve attended all your pre- and post-operative appointments. You’ve discovered you are a good candidate surgery. Now you are told that you have to stop the use of tobacco products before you can have surgery. Why is this necessary?</p> <p>If you have had surgery before, you’ve been told that smoking affects your lung function, putting you at greater risk of anesthesia complications during and after surgery. Smoking can increase your risk of developing blood clots in your legs following surgery, which can lead to clots to your lungs, heart and brain. Smoking also decreases blood circulation, affecting the healing process of your incisions. Besides the risks to the heart and lungs, tobacco decreases blood flow to the lining of the stomach, leading to a threefold increased risk of ulcer formation in the surgically altered stomach and small intestine following weight loss-surgery.</p> <p>If you use tobacco products, you know how hard it is to stop. But to continue on this journey, you’ve decided to quit. Where do you begin?</p> <h2>In general, there are four phases to quitting smoking:</h2> <h3>1. Preparing to quit.</h3> <p>Make a list of all the reasons you’ve decided to quit smoking. Identify your smoking triggers (things that make you want to smoke). Learn why you smoke by keeping a journal noting when, where and with whom you smoke. Write down your feelings when you smoke. Are you angry, nervous, bored or depressed?</p> <h3>2. Choosing your quit date.</h3> <p>Whatever method of quitting you choose, your quit date is the day you stop smoking for good. You can prepare to quit by smoking fewer cigarettes, switching to a brand you don’t like, signing up for a smoking cessation program, or speaking with your healthcare provider about using a medication to help you cope or using nicotine replacement therapy.</p> <h3>3. Coping with withdrawal.</h3> <p>Nicotine is an addictive drug. Quitting can bring on temporary withdrawal symptoms, such as strong cravings, headaches, irritability, insomnia and difficulty concentrating. With help and support, you can overcome withdrawal symptoms.</p> <h3>4. Fighting slips and relapse.</h3> <p>This phase involves making changes in your lifestyle that help you stay free from smoking. Plan things to do when you feel the craving for a cigarette, such as going for a walk, chewing sugarless gum, brushing your teeth, or chewing on a celery or carrot stick.</p> <p>Resources that can help you are your primary care provider, Wisconsin Quit Line at 1-800-QUIT-NOW; the American Cancer Society and the American Lung Association.</p> <p><em>By Mayo Clinic Health System staff</em></p>Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Smoking and Tobacco UseSmokers and other tobacco users are more likely to develop disease and die earlier than are people who don't use tobacco. If you smoke, you may worry about what it's doing to your health. You probably worry too about how hard it might be to quit smoking. Nicotine is highly addictive, and to quit smoking — especially without help — can be difficult. In fact, most people don't succeed the first time they try to quit smoking. It may take more than one try, but you can stop smoking.Dawn Haller1/21/2015<p>It’s time we start seeing red. Red — as in the color of heart disease awareness, just as pink is the color we all take notice of in regard to breast cancer</p>Seeing red: Awareness of heart disease in women important<p>It's time we start seeing red.</p> <p>Red — as in the color of <a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/heart-disease/basics/definition/con-20034056" target="_blank" title="Opens in a new window">heart disease</a> awareness, just as pink is the color we all take notice of in regard to breast cancer. </p> <p>Heart disease is more deadly than all forms of cancer combined. (Yes, you read that right.) According to the <a rel="noopener" href="https://www.heart.org/" target="_blank" title="Opens in a new window.">American Heart Association</a>, while one in 31 American women dies from breast cancer each year, heart disease claims the lives of one in three. That's about one death each minute.</p> <p>So make sure you're as committed to heart disease prevention as you should be to your yearly mammogram. That means: Maintain a healthy weight. Keep your <a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580" target="_blank" title="Opens in a new window">blood pressure</a>, <a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/blood-sugar/art-20046628" target="_blank" title="Opens in a new window">blood sugar</a> and <a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/basics/definition/con-20020865" target="_blank" title="Opens in a new window">cholesterol</a> at healthy levels. Stop smoking. Or better yet, don't start. Stay physically and mentally active.</p> <p>The more we know about our nation's No. 1 killer of women, the better.</p> <h2>Here's a quick quiz on heart disease and women:</h2> <p><strong></strong></p> <h3>True or false: Heart disease only affects older women.</h3> <p><strong></strong></p> <p><strong>False. </strong>Heart disease affects women of all ages. The combination of birth control pills and smoking boosts heart disease risks by 20 percent in young women, the Heart Association says. Yes, our risk increases as we age. Overeating and leading a sedentary lifestyle are factors that lead to blocked arteries over time. But don't let your age lull you into a false sense of security. I take care of women of all ages in the hospital. Heart disease is an equal opportunity threat.</p> <p><strong></strong></p> <h3>True or false: Heart disease only affects women who don't take care of themselves.</h3> <p><strong></strong></p> <p><strong>False. </strong>Unfortunately, all the salads and yoga in the world can't eliminate your heart disease risk. (If only it were true!) Family history often plays a factor. You easily can be thin and have high cholesterol. </p> <p>Knowing your numbers can help. The American Heart Association recommends you start getting your cholesterol checked at age 20, or earlier, if your family has a history of heart disease. And be sure to have your blood pressure checked regularly.</p> <p><strong></strong></p> <h3>True or false: I feel fine; therefore, I am fine.</h3> <p><strong> </strong></p> <p><strong></strong></p> <p><strong>False. </strong>According to the Heart Association, 64 percent of women who die suddenly of coronary heart disease had no previous symptoms. </p> <p>And when women do experience <a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease/art-20046167" target="_blank" title="Opens in a new window">symptoms</a>, those signs often are misinterpreted. Women's symptoms often are vague: shortness of breath, nausea/vomiting and back or jaw pain. Other women experience dizziness, lightheadedness, pain in the lower chest or upper abdomen and extreme fatigue.</p> <p>You may be thinking, Ha! I feel back pain and fatigue all the time." I get that. I hope you're talking to your healthcare provider about all your concerns. But if something feels "off," if something feels "not right," don't wait. Trust your gut. Listen to your heart of hearts. Seek medical attention.</p> <p>Start seeing red.</p> <p><em>By Mayo Clinic Health System staff</em></p>Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller1/5/2023Shorter days and cold weather may leave you feeling depressed. If symptoms persist, it may be more than just the winter blues. Learn how to recognize SAD and get easy coping strategies.Seasonal affective disorder: Not just the winter blues<p>For many, the winter season is a joyous time filled with family, friends and great food. However, for others, winter months can be quite the opposite. Shorter days, cold weather and stress from the holidays can be challenging, leading to increased stress, sadness and even depression. </p> <p>While it may seem like "just the winter blues," some people may experience more persistent, pervasive symptoms of depression known as seasonal affective disorder.</p> <h2><strong>Why does seasonal depression increase in the winter?</strong></h2> <p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651" target="_blank" title="Opens in a new window.">Seasonal affective disorder</a>, or SAD, is a form of major depression that some people commonly suffer from in the late fall and winter months. And more rarely, it may occur in early spring. </p> <p>Research shows that the greater the distance you live north or south of the equator, the greater the incidence of SAD cases. In the U.S., people are more likely to have SAD in the North than in the South. </p> <p>An explanation may be that reduced levels of sunlight disrupt the body's internal clock and may change the levels of serotonin, which affects mood, or melatonin, which plays a role in sleep patterns and mood. </p> <p>People tend to stay indoors more often when it's cold and dark. This can increase isolation and decrease the opportunity to share enjoyable activities with others, further contributing to sadness and depression.</p> <p>In addition, people may be less physically active or not exercise as much during winter, which can impact their sense of well-being. </p> <p>Those most likely to suffer from SAD are females and people with a family or personal history of mood disturbance. SAD is uncommon, although not unheard of, in those younger than 20 and older adults.</p> <h3>Common symptoms of seasonal affective disorder include:</h3> <ul> <li>Depressed mood, such as feeling more sad, down or numb</li> <li>Irritability or mood swings</li> <li>Problems getting along with others</li> <li>Fatigue and oversleeping</li> <li>Appetite changes, such as craving high-carbohydrate foods</li> <li>Weight gain</li> </ul> <h3>In the early spring, symptoms may include:</h3> <ul> <li>Depression</li> <li>Trouble sleeping</li> <li>Anxiety</li> <li>Weight loss</li> </ul> <p>People struggling with SAD are more likely to experience increased appetite, weight gain or hypersomnia (sleeping too much) compared to those with major depressive disorder without a seasonal variation. </p> <p>If you suspect that you or someone you care about may be struggling with SAD, seeking help from a qualified professional is the first step to feeling better.</p> <p>An evaluation by your health care team or a mental health counselor is crucial. SAD can lead to serious complications, such as social withdrawal, school and work problems, substance abuse, and suicidal thoughts or behaviors.</p> <h2>Contributing factors for seasonal affective disorder</h2> <p><strong> </strong></p> <p>SAD is thought to be caused by the seasonal change in exposure to light in the environment that occurs in the fall, winter and spring months. These changes may affect the amount of the hormone melatonin produced by the body in some people, resulting in abnormalities in neurotransmitters in the brain, such as norepinephrine, serotonin and dopamine.</p> <p>Melatonin, produced in the brain's pineal gland and triggered by darkness, influences the sleep/wake cycle. In the cold winter months, when you are more likely to stay indoors and daylight hours are shorter, increased melatonin production in those susceptible can increase the occurrence of SAD.</p> <p>Serotonin, a neurotransmitter in the brain, is believed to have a role in regulating mood. Serotonin levels also may decrease in response to a reduction in daylight hours, resulting in symptoms of depression. Some people experience an increased craving for carbohydrates during low-light months, as carbohydrates help generate serotonin production.</p> <p>Stress during the holidays can contribute to depression. Feeling pressure from others, yourself or your bank account can trigger an emotional roller coaster. These situations are all too common during the holiday season when buying gifts, planning holiday events and spending time with family.</p> <p>The holidays can be trying times for people who are separated from their loved ones by distance or death. Dealing with the absence of loved ones during the holidays – especially if they have passed away – can elicit strong emotions and episodes of depression.</p> <h2>Coping with seasonal affective disorder and lifestyle modifications</h2> <h4>Some of the best ways to prevent or improve a depressed mood are simple, and you can start today:</h4> <ul> <li>Eat a well-balanced diet. If you are not eating a nutritious diet, you are missing out on nutrients that promote a positive state of being. Specifically, consume foods such as fruits, vegetables, whole grains and nuts.</li> <li>Exercise moderately on a regular basis to improve your mood and energy levels.</li> <li>Get enough sleep. When you don't sleep enough, it affects your thoughts, mood and overall cognitive function. Sleep needs vary from person to person, but the National Sleep Foundation recommends between seven and nine hours for adults. Try to keep a consistent sleep schedule.</li> <li>Make time to interact with friends and loved ones. They supply a strong support system, which can help you deal with emotional difficulties. If a friend or family member is exhibiting symptoms of depression, reaching out to them can be helpful.</li> <li>Do something nice for someone else. Volunteering, donating to charity and performing random acts of kindness can be very rewarding. This is an effective way to add a spark back into your life.</li> </ul> <h2>Treatment interventions for seasonal affective disorder</h2> <p>Feeling sad or down now and then is a normal part of life — especially during difficult times or when mourning the loss of someone close to you. However, <a href="/hometown-health/speaking-of-health/seasonal-affective-disorder-more" target="_self" title="Opens in same window.">persistent feelings of sadness</a> or hopelessness may be signs of depression.</p> <p>It's time to contact your health care professional if these feelings interfere with your everyday life, you don't enjoy activities that you once did or you are having thoughts about suicide.</p> <h4>Evaluation and treatment for seasonal affective disorder may involve:</h4> <ul> <li><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298" target="_blank" title="Opens in a new window.">Using a light box</a> or bright light therapy may help alleviate SAD symptoms. When using bright light therapy or light box therapy, the light should be 10,000 lux. Light box therapy should be used in the morning, within the first hour of waking, for 30 minutes, such as while getting ready for work or eating breakfast. The light should be placed 1 to 2 feet from the face, making sure not to look directly at the light. </li> <li>Some people choose pharmacologic options to treat symptoms. Speak to your health care team to find out more about starting an antidepressant, such as a selective serotonin reuptake inhibitor (SSRI). Bupropion, an atypical antidepressant medication, is indicated by the Food and Drug Administration for seasonal affective disorder. </li> </ul> <h4>Other treatment interventions include: </h4> <ul> <li>Individual assessment and evaluation for depression/SAD</li> <li>Lifestyle changes to increase exposure to natural light</li> <li>Individual therapy using evidenced-based treatments</li> <li>Support groups and classes</li> </ul> <p>There are many qualified <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">physicians and mental health counselors</a> to assist in finding the help you need.</p> <p><a href="/providers/patrick-bigaouette-md" target="_self" title="Opens in same window."><em>Patrick Bigaouette, M.D.</em></a><em>, is a psychiatrist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Anxiety disorders</li> <li>LGBTQIA+ populations</li> <li>Medical education</li> <li>Mood disorders</li> <li>Peripartum psychiatry</li> <li>Psychopharmacology</li> <li>Trauma- and stressor-related disorders</li> <li>Women's health</li> </ul>M.D.<p>I enjoy working with patients in managing a wide spectrum of psychiatric disorders across psychosocial stages of life. I work in a collaborative, shared decision-making approach based on biologic, psychologic and social factors. My goal is to provide high-quality, evidence-based, patient-centered care to achieve the best possible outcomes in managing psychiatric distress.</p> <p>Outside of my clinical work, I am passionate about medical education and enjoy working with resident physicians and students.</p> <p>In moving back to Minnesota from the East Coast, I enjoy staying active outdoors, going to local theater, and I am always open to book recommendations.</p><p><strong>Education</strong></p> <ul> <li>Georgetown University School of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Psychiatry, Mount Sinai-Beth Israel, Icahn School of Medicine at Mount Sinai</li> </ul> <p> <strong>Residency</strong> </p> <ul> <li>Psychiatry, Mount Sinai-Beth Israel, Icahn School of Medicine at Mount Sinai, New York</li> </ul> <p><strong>Certification</strong> </p> <ul> <li>Psychiatry, American Board of Psychiatry and Neurology </li> </ul> <p><strong>Membership</strong> </p> <ul> <li>American Psychiatric Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Psychiatry, Mayo Clinic College of Medicine and Science</li> </ul>Bigaouette<img src="/-/media/shared-files/images/medical-professionals/full/mankato/patrick-bigaouette-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4A09A81BD845D197A88A6FB7DC116F24" alt="Patrick Bigaouette MD" width="280" height="280" DisableNVelocity="true" />Patrick<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30014612Patrick Bigaouette, M.D.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/sitting-in-front-of-light-therapy.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1174E431F2A9DDEC029D54B5488548A9" alt="Sitting in front of light therapy" width="660" height="370" DisableNVelocity="true" />DepressionDepression is a medical illness that causes a persistent feeling of sadness, loss of interest and, sometimes, physical symptoms. It's also called major depression, major depressive disorder and clinical depression.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller1/8/2015Contact-sport athletes are at higher risk of acquiring skin infections. Find out which are more common and get prevention tips.Preventing three common skin infections in athletes<p>For many students, participation in athletics is an important part of their formative years. Kids acquire knowledge about teamwork, sportsmanship and much more. However, there are some things kids shouldn't acquire: skin infections.</p> <p>Because many sports like wrestling and basketball involve contact with other players, athletes are at more risk for developing some types of skin infections. Parents, athletes and coaches should be aware of common types of infections to prevent spreading the condition.</p> <p>Skin infections, particularly in athletes, are a serious problem. Statistics show they account for up to 10% of time-loss injuries in some sports and can cause serious illness.</p> <h2>Common types of skin infections</h2> <h3>The three most common infections are:</h3> <ul> <li><strong>Herpes</strong><br /> Herpes is the same virus that causes <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/cold-sore/basics/definition/con-20021310" target="_blank" title="Opens in a new window.">cold sores</a> in the mouth. It typically causes one or more painful blisters with clear fluid surrounded by redness.</li> <li><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/staph-infections/basics/definition/con-20031418" target="_blank" title="Opens in a new window."><strong>Staphylococcus aureus, or staph</strong></a><br /> Staph is a bacterium. It sometimes is resistant to certain types of antibiotics and is called methicillin-resistant staphylococcus aureus, or MRSA. Staph typically causes one or more painful sores with pus surrounded by redness and sometimes is associated with fever.</li> <li><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/ringworm/basics/definition/con-20021104" target="_blank" title="Opens in a new window."><strong>Tinea, or ringworm</strong></a><br /> Tinea is a fungus on the skin that causes itchy, dry, red, circular patches.</li> </ul> <h2>Prevention</h2> <p>Relatively simple measures can prevent skin infections from being passed among athletes. Hand washing and showering after practices or meets are the most important measures. In addition, athletes are advised to make sure they cover sores or wounds with a waterproof bandage, avoid shared personal items like towels or razors, avoid sharing lockers and wash their clothing after each practice or game. It’s also crucial to promptly seek medical attention with any new skin problems so infections can be caught and treated early.</p> <p>Athletes should inform their healthcare provider if they are participating in competitive sports. The provider will recommend whether or not the infection will temporarily prevent the athlete from participating in competitions or practice. It's important to keep yourself and your school environment as healthy as possible.</p> <p><em>By Mayo Clinic Health System staff</em></p>Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller4/1/2022<p>Has your weight loss slowed, or are the numbers on the scale creeping up? Here are 10 tips to help you get back on track.</p>10 tips for getting your weight loss back on track<p>Many people set weight loss goals at the start of a new year. Their dedication and resolve is strong in the beginning but can wane after just a few months. Long-lasting weight loss requires significant lifestyle changes and can be hampered by hormone changes.</p> <h2>If your weight loss slowed or your weight is creeping up, try these 10 tips to help you get back on track:</h2> <h3>1. Avoid skipping meals.</h3> <p> Eating at regular intervals will help manage hunger cues and prevent overeating due to being too hungry. </p> <h3>2. Maintain proper protein intake.</h3> <p>Protein is still necessary. Aim for 60 to 80 grams of protein per day from food sources. Consuming protein shakes may not be needed if you can meet your protein needs from food.</p> <h3>3. Meet carbohydrate needs.</h3> <p>Do so with whole grains and starches, such as quinoa, bulgur, fruit, low-fat dairy, whole-grain bread and legumes.</p> <h3>4. Reduce sweetened beverages.</h3> <p>Limit your sweetened beverage consumption. In addition, keep dairy to three total servings per day — including milk — unless otherwise instructed. Eating your calories rather than drinking them will help you feel full longer.</p> <h3>5. Remember guidelines.</h3> <h4>If you've had bariatric surgery, remember these basic guidelines for eating:</h4> <ul> <li>Eat slowly.</li> <li>Take small bites, and chew thoroughly.</li> <li>If you find you are finishing your meals in less than 20 minutes, try using an eat slower app.</li> <li>Don't drink within 30 minutes of a meal.</li> </ul> <h3>6. Make exercise part of your daily routine.</h3> <p> Regular physical activity is important for both weight loss and weight maintenance. For weight maintenance, the recommendation is a minimum of 150 minutes of moderate physical activity per week.</p> <h3>7. Set SMART goals for yourself.</h3> <p>These goals are Specific, Measurable, Attainable, Realistic and Timely. For example, instead of "I will exercise more," say "I will work up to 15 minutes of strengthening exercises using an exercise band every other day by Feb. 1."</p> <h3>8. Enjoy a wide range of foods.</h3> <p>It's OK to enjoy foods that taste sweet. Make decisions that honor your taste and provide great nutritional value. For example, choose a chocolate mint protein shake, high-protein cookie or protein bar, which allows you a sweet treat and adds protein to your diet.</p> <h3>9. One meal or one day will not make or break a diet.</h3> <p>It's what you do consistently over time.</p> <h3>10. Weigh yourself once a week or less.</h3> <p>True weight loss takes time. A year or more after bariatric surgery, you shouldn't expect to see more than ¼ to 1 pound of weight loss per week.</p> <p><em><a href="/providers/heidi-bednarchuk-cns" target="_self" title="Opens in same window.">Heidi Bednarchuk</a> is a clinical nurse specialist in <a href="/services-and-treatments/bariatric-surgery" target="_self" title="Opens in same window.">Bariatric Surgery</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Weight-loss surgery</li> <li>Weight management</li> </ul>APRN, CNS<p>Weight is a very emotional issue and I like to think of my office as a “no blame, no shame zone.” My goal is to listen and understand my patient’s struggles and work together to develop a plan to address them. </p> <p>I have struggled with weight myself for most of my adult life and have a close family member that had bariatric surgery.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Minnesota State University-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Health Clinical Nurse Specialist, American Nurses Credentialing Center</li> <li>Certified Bariatric Nurse, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Membership</strong></p> <ul> <li>President-Elect, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Bednarchuk<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Heidi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15681548Heidi Bednarchuk, APRN, CNS1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/national-files/images/hometown-health/2022/bowl-of-oats-with-fruit-and-yogurt.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BDAAAB46807BDA7E9BA6E65A0AD4FD32" alt="Bowl of oats with fruit and yogurt" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller12/19/2014<p>Are you looking for a way to trim extra calories off your cup of eggnog this holiday season? If not, perhaps you should consider the change. A dietitian shares ways to control holiday drink calories.</p>Healthy alternatives for eggnog<img alt="Romi Londre, R.D.N." style="width: 200px; height: 200px; float: right; margin-bottom: 5px; margin-left: 5px;" src="/-/media/shared-files/images/medical-professionals/full/eau-claire/romi-londre-rdn.jpg?h=200&w=200&sc_lang=en&hash=0B3048593AAC3DF0B3E9C98A9C609827" /> <p>Are you looking for a way to trim extra calories off your cup of eggnog this holiday season? If not, perhaps you should consider the change. On average, a cup of eggnog will cost you anywhere from 280 to about 400 calories. Here are a few ways to control holiday drink calories.</p> <p>When making your own eggnog recipe, cut the amount of sugar you would normally use in half. Instead, you can enhance the sweetness of your drink by adding a touch of nutmeg, cinnamon, vanilla or citrus. The strong flavor of these ingredients means that you don't need to add as much of it to get the taste you desire. </p> <p>If you are really looking to knock out some calories, consider purchasing soy nog or rice nog. These alternatives to regular eggnog contain less fat and nearly half the calories of regular store-bought eggnog.</p> <p>Vanilla chai tea is also a great holiday alternative for those with non-dairy diets. As with most unsweetened black teas, chai tea by itself will have no fat or cholesterol and is a calorie-free drink. A chai tea latte made with chai spices, black tea and skim, soy, or almond milk is a lighter option if you want something creamy. </p> <p>Remember to use pasteurized eggs in your eggnog recipes to prevent the risk of salmonella. There are always risks involved when consuming raw or partially cooked eggs. <a rel="noopener" href="https://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20043844" target="_blank" title="Opens in a new window.">Pregnant women should not consume eggnog</a> since they are at increased risk of bacterial food poisoning, which is more likely to occur in raw foods. </p> <p>It's important to practice moderation during the holidays. Allow yourself some treats, but make sure you're including fruits, vegetables and lean protein with your meals. You'll be less likely to overdo it on higher calorie foods. Limit treats to one to two per day, and try to balance out your days by eating lighter meals after you've overindulged at a party.</p> <p><a href="/providers/romi-londre-rdn"><em>Romi Londre</em></a><em> is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition Services</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Eating disorders</li> <li>Enteral nutrition or tube feedings</li> <li>Weight management</li> </ul>RDN, CD<p><strong>Education</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Registered Dietitian Nutritionist</li> <li>Certified Nutrition Support Clinician </li> <li>Certificate of Training in Adult Weight Management</li> </ul> <div> </div>Londre<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/romi-londre-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7919B2F8260054ECC4308684471EEEDB" alt="Romi Londre RDN" width="280" height="280" DisableNVelocity="true" />Romi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15183670Romi Londre, RDN, CD1{2BEE5070-65FF-4406-9E59-103E06C5A535}<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/romi-londre-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7919B2F8260054ECC4308684471EEEDB" alt="Romi Londre RDN" width="280" height="280" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller3/9/2022If you need surgery, feeling anxious is normal. Review 6 common Q&A to help you feel more comfortable and prepared.Preparing for surgery? What you need to know<p>It's official. You need surgery.</p> <p>You may have many thoughts and questions running through your head, whether it is a minor, same-day procedure or a complex operation that requires you to stay in the hospital overnight. You may even feel anxious, confused or scared.</p> <p>While these emotions are normal and expected, there are things you can do to feel more comfortable and calm your nerves.</p> <h3>Review the answers to 6 common questions as you prepare for your surgery:</h3> <h4>1. How can I make sure I am healthy and ready for surgery?</h4> <p>As you prepare for surgery, do what you can in the weeks and days before to prepare mentally and physically.</p> <h5>Here are some things you can do to ensure you're ready:</h5> <ul> <li>Attend all appointments and educational seminars as directed by your surgeon.</li> <li>Take your medications as directed.</li> <li>Reduce or quit smoking.</li> <li>Eat healthy foods, such as fruits, vegetables, lean meats and whole grains, and drink enough fluids to stay well-hydrated.</li> <li>Get plenty of rest.</li> <li>Arrange support from family or friends during and after surgery, including transportation to and from the hospital.</li> </ul> <h4>2. Does everyone need a physical exam before surgery?</h4> <p>No. Your surgical team will determine if a physical exam is required before your surgery.</p> <p>Generally, a physical exam is not required for patients who are scheduled for a low-risk surgical procedure; are not taking any prescriptions; and don't have chronic health conditions, like high blood pressure, diabetes, obesity or heart disease.</p> <p>If you don't have a physical exam before surgery, a member of the anesthesia team will meet with you on the day of your surgery to answer questions and gather information about your overall health.</p> <h4>3. Why do some patients need a physical exam before surgery?</h4> <p>A preoperative physical exam helps your surgical team determine if you are healthy enough to undergo anesthesia and surgery. This is sometimes referred to as being optimized for surgery.</p> <p>The exam gives your surgeon and anesthesiology team important information about your health so they are prepared and can tailor your surgical care to your specific medical needs. It also could identify problems or issues that may complicate or delay your planned surgery. In these situations, other health problems could be addressed before proceeding with surgery to ensure you have the safest possible operation.</p> <p>Your primary care provider should complete a preoperative physical exam within 30 days of your scheduled surgery date. A Preoperative Exam Clinic, also called POE, is an option at some Mayo Clinic Health System locations if you do not have a primary care provider or cannot schedule an appointment with your primary care provider during this time frame.</p> <h4>4. What happens during a preoperative exam?</h4> <h5>Your preoperative exam will:</h5> <ul> <li>Measure your height, weight and vital signs.</li> <li>Review your medication list, with recommendations for how to take your medications prior to surgery.</li> <li>Review your medical, surgical and family history.</li> <li>Include a physical exam.</li> <li>If necessary, complete additional preoperative testing following your exam, including blood tests, urine tests, X-rays or an EKG.</li> </ul> <h4>5. What should I bring with me to the hospital?</h4> <p>Just as you would for a weekend getaway, take time to pack necessities and a few comfort items when you have surgery.</p> <h5>These items will make your surgery safe, smooth and comfortable:</h5> <ul> <li>A list of all medications you take or medications in their original bottles.</li> <li>A list of materials or medications that you are allergic to or that have caused adverse reactions, such as latex or iodine.</li> <li>All current insurance cards, pharmacy and drug benefit cards, medical device identification cards, and driver's license or other photo identification card.</li> <li>A copy of your advance directive or living will, if you have one.</li> <li>Information about your pacemaker or internal defibrillator, if you have one.</li> <li>Any special equipment that you use, such as a cane, walker or continuous positive airway pressure machine (CPAP), as well as ostomy or insulin pump supplies.</li> <li>Comfortable, loose-fitting clothing to wear home or during your hospital stay.</li> <li>Slip-on walking shoes or nonskid slippers.</li> <li>Items to help pass the time while you wait, such as a book, music, phone or magazine.</li> </ul> <p>Remove and leave jewelry, including body piercing jewelry, at home. Also, arrange for children or family members who require supervision to stay at home during your surgery.</p> <h4>6. What can I expect on the day of my surgery?</h4> <p>A nurse or care team member will call a few days before your surgery with information about your procedure, what you can eat or drink, visitor guidelines and how to be notified of your arrival time for surgery. You may have received this information at your preoperative physical exam in the POE clinic. Follow all directions carefully.</p> <p>Most patients need to arrive at the hospital at least one hour before the surgery start time. Your surgical team will do their best to avoid long wait times, but please understand delays or changes in the operating room schedule could affect your surgical time.</p> <p>After check-in, you are taken to a preoperative area, where a member of your care team will gather information like your health history and vital signs. They also will be available to answer your questions. You will wait in this area until the operating or procedure room is available.</p> <p>After your surgery, you will be brought to the Post Anesthesia Care Unit, also known as the PACU or the recovery room. Care team members will monitor your vital signs, alertness, pain or discomfort, and the need for medications. How long you stay in the PACU is determined by the anesthetic you received, the time it takes for you to wake up, and room assignment if you are staying overnight in the hospital. If you are going home the same day, you may return to the preoperative area. Most patients stay here for at least two hours after their surgery is complete.</p> <p>After surgery, it's important to follow your surgeon's instructions carefully. This may include information on activity restrictions, medication instructions, dietary restrictions, incision care, follow-up appointment information and more.</p> <p>Remember that recovery is a gradual process. Allow yourself time to recover after your surgery or procedure. Let family and friends help you if you need it and talk with your surgeon if you have questions.</p> <p><em><a href="/providers/elizabeth-cumberland-cnp" target="_self" title="Opens in same window.">Elizabeth Cumberland</a> is a nurse practitioner in <a href="/services-and-treatments/anesthesiology" target="_self" title="Opens in same window.">Anesthesiology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Evaluating health and risk factors prior to surgery</li> <li>Malignant hyperthermia </li> <li>Pre-anesthesia medical examination</li> </ul>APRN, C.N.P.<p>My goal is to help my patients navigate through the steps to a successful surgery. They can expect a comprehensive evaluation with clear preoperative instructions and answers to their questions. I strive to deliver care that meets their individual needs. </p> <p>I grew up in the Mankato area and am grateful to be raising my family in this community. I enjoy exploring everything southwest Minnesota has to offer as well as traveling with my friends and family.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing - Family Nurse Practitioner, King University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Nurse Practitioner, American Nurses Credentialing Center</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Nurses Association</li> <li>American Nurses Credentialing Center</li> <li>Sigma Theta Tau International Honor Society of Nursing</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Anesthesiology, Mayo Clinic College of Medicine and Science</li> </ul>Cumberland<img src="/-/media/shared-files/images/medical-professionals/full/mankato/liz-cumberland-cnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=2E8218DFBB572048D09EAE35DE98B313" alt="Liz Cumberland CNP" width="280" height="280" DisableNVelocity="true" />{F9620CB8-653E-4316-AD51-8C9918498BBE}Liz<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16088638Liz Cumberland, APRN, C.N.P.1<img src="/-/media/national-files/images/hometown-health/2022/person-with-wavy-medium-brown-hair.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3224CABCCAD3C6CFA84E6E9E97DA9519" alt="Person with wavy medium brown hair" width="660" height="370" DisableNVelocity="true" />SurgeryHaving surgery is a major event in your life. We know this and make every effort to keep you as comfortable as possible, focusing on you as an individual. Our surgeons and staff work as a coordinated team treating a wide variety of illnesses ranging from simple to complex. We offer comprehensive, advanced care and service to every patient.Dawn Haller2/23/2024Winter is beautiful, but the cold, ice and snow can be treacherous for many people. Learn how smart decisions can keep you safe — and out of the emergency department — during the winter season.Smart decisions improve your winter health<p>Winter is beautiful, but it can be treacherous. The cold, ice and snow add complexities to our lives — and potentially our health. Many things can happen during the season that cause people to end up in the emergency department. Here is some advice to keep you healthy and safe.</p> <h2>Be prepared in cold weather</h2> <p>Arctic-like temperatures can be dangerous to many, especially the young and the elderly.</p> <h3>Take these precautions to ensure you and your family are safe:</h3> <ul> <li>Avoid lengthy exposure to <a href="/hometown-health/speaking-of-health/tips-for-cold-weather-training" target="_self" title="Opens in same window.">cold weather</a>.</li> <li>Dress in several layers of clothing.</li> <li>Pay special attention to protecting your feet, hands, head, ears and nose from extremely low temperatures.</li> <li>Stay well-hydrated if you're going to spend any length of time in the cold outdoors.</li> <li>Skip tight clothing.</li> </ul> <h2>Watch out for signs of frostbite</h2> <p>Frostbite is a serious condition. The first step in preventing frostbite is to know when you're most at risk. Your risk is higher if you smoke, have a blood vessel disease like diabetes, aren't wearing proper clothing, are dehydrated or tired and if you're at a higher altitude.</p> <h3>Once you understand your risk, take these measures to prevent frostbite:</h3> <ul> <li><strong>Limit your time outdoors in cold, wet or windy weather.</strong><br /> In cold, windy weather, exposed skin can develop frostbite in minutes.</li> <li><strong>Dress in several layers of loose, warm clothing.</strong><br /> Air trapped between the layers of clothing acts as insulation against the cold.</li> <li><strong>Wear a hat or headband that fully covers your ears.</strong><br /> Heavy wool or windproof materials make the best headwear for cold protection.</li> <li><strong>Wear mittens rather than gloves.</strong><br /> Mittens provide better warmth for your fingers.</li> <li><strong>Plan to protect yourself.</strong><br /> When traveling in cold weather, carry emergency supplies and warm clothing in case you become stranded. If you're traveling in remote territory, tell others your route and expected return date.</li> </ul> <h2>Be aware of carbon monoxide poisoning</h2> <p>Carbon monoxide is an odorless, colorless gas produced by burning gasoline, wood, propane, charcoal or other fuel. Carbon monoxide poisoning happens when the gas builds up in your bloodstream. More than 100,000 people go to an emergency department and more than 400 people die due to <a rel="noopener" href="https://www.cdc.gov/carbon-monoxide/about/" target="_blank" title="Opens in a new window.">accidental carbon monoxide poisoning</a> each year, according to the Centers for Disease Control and Prevention (CDC). This occurs more often during the winter because people burn fuel for heat and often are in closed spaces.</p> <h3>Here are some simple things that you can do to prevent carbon monoxide poisoning:</h3> <ul> <li><strong>Install a carbon monoxide detector.</strong><br /> If the alarm sounds, leave your house and call 911 immediately. Don't forget to check the batteries in your carbon monoxide detector every time you check batteries in your smoke detectors ― at least twice a year.</li> <li><strong>Open the garage door before starting your car.</strong><br /> Never leave your car running in the garage because carbon monoxide gas can quickly build to dangerous levels.</li> <li><strong>Keep your furnace and other fuel-burning appliances properly vented and serviced.</strong><br /> This includes water heaters, cooking ranges, fireplaces, space heaters and charcoal grills. Don't bring outdoor fuel-burning heaters or grills inside.</li> <li><strong>If you have a fireplace, keep it in good repair.</strong><br /> Clean your fireplace chimney and flue every year.</li> </ul> <h2>Avoid slips and falls</h2> <p>Fall-related injuries accounted for more than 6.9 million emergency department visits in 2021, according to the <a rel="noopener" href="https://www.nsc.org/work-safety/safety-topics/slips-trips-and-falls" target="_blank" title="Opens in a new window.">National Safety Council</a>.</p> <h3>Here are some tips for preventing slips and falls:</h3> <ul> <li><strong>Wear the right shoes.</strong><br /> Properly fitted shoes increase comfort, reduce fatigue and improve safety.</li> <li><strong>Take your time.</strong><br /> If you notice that the floor or ground doesn't have much traction, walk slowly and be careful with each step.</li> <li><strong>Walk safely.</strong><br /> Move slowly and try <a href="/hometown-health/speaking-of-health/keeping-your-winter-balance" target="_self" title="Opens in same window.">shuffling to prevent slips</a>, trips and falls.</li> <li><strong>Stay aware.</strong><br /> Watch out for uneven ground, protruding structures, holes and debris that can cause slips, trips and falls. Also, be aware of ice- and snow-packed surfaces that increase the risk of falling.</li> <li><strong>Be cautious when exiting your vehicle.</strong><br /> Parking lots are often snow-packed and icy. Hold on to the door while getting out of your vehicle.</li> </ul> <p>Staying healthy is important at all times of the year, and winter is no exception. Keep these tips in mind as you enjoy winter.</p> <h4>In this Mayo Clinic Radio interview video, I share additional tips for avoiding winter hazards:</h4> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/1Nrt7ZIo8zs" title="Avoiding Winter Emergencies" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <h2>Learn more about winter safety:</h2> <ul> <li>Get <a href="/hometown-health/speaking-of-health/tips-for-safe-snow-shoveling" target="_self" title="Opens in same window.">tips for safe snow shoveling</a>.</li> <li>Learn <a href="/hometown-health/speaking-of-health/winter-weather-are-falls-and-slips-avoidable" target="_self" title="Opens in same window.">how to avoid winter slips and falls</a>.</li> <li>Remember <a href="/hometown-health/speaking-of-health/top-10-essentials-to-pack-for-your-outdoor-winter-adventure" target="_self" title="Opens in same window.">10 essentials to pack for your outdoor winter adventure</a>.</li> </ul> <p><a href="/providers/susan-cullinan-md" target="_self" title="Opens in same window."><em>Susan Cullinan, M.D.</em></a><em>, is an <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">Emergency Medicine</a> physician in <a href="/locations/barron" target="_self" title="Opens in same window.">Barron</a>, <a href="/hometown-health/speaking-of-health/smart-decisions-improve-your-winter-health" target="_self" title="Opens in same window.">Bloomer</a>, <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a> and <a href="/locations/osseo" target="_self" title="Opens in same window.">Osseo</a>, Wisconsin.</em></p>M.D.<p>In this Mayo Clinic Radio broadcast, Dr. Cullinan shares tips for avoiding winter safety hazards, such as carbon monoxide poisoning, frostbite and falls:</p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/1Nrt7ZIo8zs" title="Avoiding winter safety hazards" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p><p><strong>Education</strong></p> <ul> <li>University of North Dakota School of Medicine-Grand Forks</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Emergency Medicine, Regions Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Emergency Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Emergency Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Cullinan<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/susan-cullinan-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=6AB9207BEF59A14D0AFF9305C60F5DAB" alt="Susan Cullinan, M.D." width="280" height="280" DisableNVelocity="true" />Susan <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13892924Susan Cullinan, M.D.1<img src="/-/media/national-files/images/hometown-health/2024/person-wearing-furry-winter-gear.jpg?h=370&iar=0&w=660&sc_lang=en&hash=279096E69C85F4B97E748DBCE0E8CA22" alt="Person wearing furry winter gear" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller11/21/2014<p>Cold and flu season is here. Symptoms of an ordinary common cold are hard not to miss. But could it be worse? Pertussis can mask itself as a cold but can pose serious health risks – especially to unvaccinated babies.</p>What you need to know about pertussis<p>It's that time of year. Cold and flu season is here. Symptoms of an ordinary common cold are hard not to miss. But could it be worse? Pertussis can mask itself as a cold but can pose serious health risks – especially to unvaccinated babies.</p> <p>Pertussis is also commonly known as whooping cough. Children and adults alike can contract whopping cough. Yet, a simple vaccination could have prevented most cases.</p> <p>Whooping cough can take one to three weeks for signs and symptoms to appear. They're usually mild at first and resemble those of a common cold:</p> <ul> <li>Runny nose</li> <li>Nasal congestion</li> <li>Sneezing</li> <li>Red, watery eyes</li> <li>A mild fever</li> <li>Dry cough</li> </ul> <p>After a week or two, signs and symptoms worsen. Thick mucus accumulates inside your airways, causing uncontrollable coughing. Severe and prolonged coughing attacks may:</p> <ul> <li>Provoke vomiting</li> <li>Result in a red or blue face</li> <li>Cause extreme fatigue</li> <li>End with a high-pitched "whoop" sound during the next breath of air</li> </ul> <h2>Why is it so contagious?</h2> <p>Pertussis is a highly contagious respiratory tract infection. It is often marked by a severe hacking cough followed by a high-pitched intake of breath that sounds like "whoop." However, the characteristic "whooping" cough may be absent.</p> <p>Pertussis is caused by bacteria. When an infected person coughs or sneezes, tiny germ-laden droplets are sprayed into the air and breathed into the lungs of anyone who happens to be nearby.</p> <p>It is on the rise because the whooping cough vaccine one receives as a child eventually wears off. This leaves most teenagers and adults susceptible to the infection during an outbreak.</p> <h2>What are the treatment options?</h2> <p>Treatment for older children and adults who have pertussis can usually be managed at home. Antibiotics kill the bacteria causing pertussis and help speed recovery. Family members may be given preventive antibiotics.</p> <p>Stay home from school or work for five days after receiving antibiotic treatment.</p> <h2>How can I make the coughing spells better?</h2> <p>Unfortunately, not much is available to relieve the cough, but these tips can help those who are being treated for pertussis at home:</p> <ul> <li>Get plenty of rest</li> <li>Drink plenty of fluids</li> <li>Eat smaller meals</li> <li>Vaporize the rooms in your house</li> <li>Keep the air clean</li> <li>Prevent transmission by washing your hands regularly throughout the day</li> </ul> <h2>Is pertussis preventable?</h2> <p>The best way to prevent whooping cough is with the pertussis vaccine. Health care providers recommend beginning vaccination during infancy. Although most pertussis vaccinations are given during infancy, there is also a vaccination called the TDaP vaccination that is offered beyond infancy. This is a very important vaccine that is offered at the 11-year-old (pre-adolescent) well child check-up. Revaccination at age 11 is recommended because of the wearing off of the immunization described above.</p> <p>If you suspect you or your child has pertussis, call the <a href="/services-and-treatments/nurse-line" target="_self" title="Opens in same window.">Nurse Line</a> for expert advice. If appropriate, you or your family member may be treated with antibiotics via a pertussis exposure protocol, without an office visit. The nurse line is available 24/7 for Mayo Clinic Health System patients.</p> <p><em>By Mayo Clinic Health System staff</em></p>Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Immunizations<p>Disease prevention is crucial to your health. Getting vaccinated is one of the best ways to maintain good health, and protect you and those you care about against infectious diseases. Vaccinations offer protection against serious diseases by stimulating the immune system to create antibodies against certain bacteria or viruses.</p><br/><p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infectious-diseases/in-depth/vaccine-guidance/art-20536857" target="_blank" title="Opens in a new window.">Get vaccine guidance from Mayo Clinic</a>, including benefits, safety, side effects and what to know about recommended vaccines for babies, children, teens, adults and during pregnancy. For recommended vaccines based on age, refer to the <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/adult" target="_blank" title="Opens in a new window.">adult</a> or <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/child" target="_blank" title="Opens in a new window.">child and adolescent</a> schedules.</p><br/><p>Review the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/coronavirus-covid-19/history-disease-outbreaks-vaccine-timeline" target="_blank" title="Opens in a new window.">history of infectious disease outbreaks and vaccines timeline</a> for information about major disease outbreaks, epidemics and pandemics, and the impact of vaccines and research.</p>Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Dawn Haller11/18/2014<p>It’s that time of year again — family feasts, workplace treats and holiday parties. The holiday season can be quite challenging after bariatric surgery. The good news is that you can still enjoy this time with family and friends. The key is to plan ahead and enjoy in moderation.</p>10 tips to enjoy the holidays after bariatric surgery<img alt="Heidi Bednarchuk C.N.S." src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=200&w=200&sc_lang=en&hash=8F92868B9EAEA54E318FE3436D8AEF0E" style="width: 200px; height: 200px; float: right; margin-top: 0px; margin-bottom: 10px; margin-left: 10px;" /> <p>It’s that time of year again — family feasts, workplace treats and holiday parties. The holiday season can be quite challenging after bariatric surgery. The good news is that you can still enjoy this time with family and friends. The key is to plan ahead and enjoy in moderation.</p> <p>Here are 10 tips to help maintain your weight during the holiday season:</p> <h4>1. Don’t save your calories.</h4> <p>Although it may be tempting to skip meals to save your calories for holiday treats, it’s better to stick to your regular eating patterns. You are more likely to overindulge if you arrive at the party hungry.</p> <h4>2. Don’t forget the basics.</h4> <p>Just because it’s the holidays doesn’t mean you can’t maintain the same healthy eating habits. Pay attention to portion sizes, start with protein, eat slowly and track your intake.  Keeping these basic rules in mind will help avoid overeating.</p> <h4>3. Be mindful.</h4> <p> Eating while socializing can easily lead to eating too much. Enjoy the conversation and company. Save eating for a time when you can focus on the food, enjoying the flavor and texture.</p> <h4>4. Steer clear of the buffet table and kitchen.</h4> <p> Standing close to the food may result in mindless nibbling. Carefully select items you truly want to try, and then move away.</p> <h4>5. Go easy on the alcohol.</h4> <p> For starters, alcoholic drinks are full of empty calories. It’s better to eat your calories than drink them. And remember, in addition to adding calories, alcohol actually can dehydrate you. You also should be aware that alcohol can affect you differently after bariatric surgery. You may feel the effects much sooner with less alcohol. You’re also more likely to overindulge at the buffet table after a couple drinks</p> <h4>6. Drink plenty of water.</h4> <p> It’s important to stay hydrated and plan ahead. This ensures you can avoid drinking within 30 minutes of eating and still get in 64 ounces a day.  </p> <h4>7. Exercise.</h4> <p> The holidays can be a busy time, and it’s easy to let exercise routines fall by the wayside. It’s much easier to get out of the habit of exercising than it is to get back into it once the holidays are over. Consider scheduling a time for exercise or organizing family activities that get everyone moving.</p> <h4>8. Bring a dish to share.</h4> <p> That way, you can be certain there is a healthy option at the gathering</p> <h4>9. Choose healthier options.</h4> <p>Give your favorite recipes a healthy makeover or look for alternatives that cut the fat and calories. For example:</p> <ul> <li>Use skim milk instead of whole milk in your mashed potatoes</li> <li>Use fat-free creamed soups in your recipes rather than the full-fat versions</li> <li>Consider substitutes for sugar, such as unsweetened apple sauce or noncaloric sweeteners</li> <li>Add flavor with garlic, spices and herbs rather than fats, such as butter and gravy</li> <li>Combine 1/4 cup Greek yogurt with 1/2 cup butter to replace 1 cup of butter in a recipe</li> <li>When baking your favorite holiday treats, replace each egg with two egg whites, and substitute evaporated skim milk in place of heavy cream</li> </ul> <h4>10. Be kind to yourself.</h4> <p> So you overindulged a bit. Maybe you sampled a few too many goodies. That doesn’t mean all is lost. Forgive yourself, recommit to healthy patterns and move on. And remember, it’s OK to allow yourself an occasional treat.</p> <p><em><a href="/providers/heidi-bednarchuk-cns" target="_self" title="Opens in same window.">Heidi Bednarchuk</a> is a clinical nurse specialist in <a href="/services-and-treatments/bariatric-surgery" target="_self" title="Opens in same window.">Bariatric Surgery</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p> <hr /> <h4>HOLIDAY RECIPE IDEAS</h4> <ul> <li>Eggnog: Blend together four bananas, 1 1/2 cups skim milk, 1/ 1/2 cups plain nonfat yogurt and 1/4 teaspoon rum extract. Top with 1/4 teaspoon nutmeg. <em>(Recipe from UCLA Center for Obesity and Metabolic Health)</em></li> <li>Add flavor to protein shakes. Adding vanilla, nutmeg, cinnamon and pumpkin purée is an easy way to make a delicious holiday shake. Around Christmas, try adding sugar-free mint syrup to a chocolate shake.</li> </ul><ul> <li>Weight-loss surgery</li> <li>Weight management</li> </ul>APRN, CNS<p>Weight is a very emotional issue and I like to think of my office as a “no blame, no shame zone.” My goal is to listen and understand my patient’s struggles and work together to develop a plan to address them. </p> <p>I have struggled with weight myself for most of my adult life and have a close family member that had bariatric surgery.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Minnesota State University-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Health Clinical Nurse Specialist, American Nurses Credentialing Center</li> <li>Certified Bariatric Nurse, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Membership</strong></p> <ul> <li>President-Elect, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Bednarchuk<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Heidi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15681548Heidi Bednarchuk, APRN, CNS1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller12/9/2022For many people, this time of year brings hopes of beautiful moments with family and friends. For some, it also may be the start of the "season of stress." Get tips to set realistic expectations.Coping with holiday stress: Keeping realistic expectations<p>The holiday season is just weeks away. For many, this time of year brings hopes of beautiful moments spent with family, friends and loved ones. Visions of roasting chestnuts on an open fire, a snowy Christmas just like the ones you used to know and rockin' around the Christmas tree.</p> <p>These moments may be among the most cherished in your life. So why can they be the most stressful?</p> <h2>What causes holiday stress?</h2> <p>Whenever something is important, extra attention is paid to it, and you want to become involved to take part. This also means that you carry expectations influenced by your memories, desires and environment. </p> <p>The smell of grandma's home cooking at Thanksgiving, your favorite Christmas cookies, and the sights and sounds of the season in your home or community. This is portrayed in books, movies and the media to become the mental representations by which you measure happiness and satisfaction. </p> <p>You may direct your energy toward creating the perfect experience. Often, events out of your control — finances, travel plans, past and present relationships, health and current events — interfere with your vision of the perfect holiday season. This can lead to stress and unhappiness.</p> <h2>Setting realistic expectations</h2> <p>The key to coping is being realistic about your expectations. Finances may be a cause of stress during the holidays. Take a few moments to write down your anticipated expenses, a budget for gifts, travel and special holiday traditions. </p> <p>People can get caught up in the hunt for the most popular toy or gift and forget the importance of the holiday season. The thought behind the gift is more important than the cost of the gift. Consider baking a treat or offering your talents or time to your loved ones. </p> <p>Set aside funds for those unforeseen expenses and stick to your budget. Remember that overspending now invariably leads to regret and difficulty later.</p> <p>Holiday travel often is complicated. Families today are geographically separated more than ever. You may find yourself <a href="/hometown-health/speaking-of-health/resilience-prepping-for-a-busy-holiday-season" target="_self" title="Opens in same window.">juggling multiple holiday events</a> in a short time frame. Speak with your loved ones about what you and your family can realistically do for your schedule. Allow yourself time for travel, and prioritize events as you are able. The pressure of feeling that you must be in two, or sometimes even three, places at once is enough to take the fun out of any event.</p> <h2>Live in the moment, not in the past</h2> <p>Expectations from past years can lead to feelings of not doing enough in preparation. It's important to clarify what others' expectations are and to state your own. It's also important to prioritize your mental health during the holiday season. This can mean saying "no" or setting boundaries. Give yourself permission to decline things that do not serve you. </p> <p>People change, and, as a result, your holidays change. Sometimes, compromising on having a gathering either just before or after the actual holiday is necessary. Remember that the time spent together is most important, more so than the date on the calendar.</p> <h2>Create a mindset of graciousness</h2> <p>When facing complicated past or present relationships, focus on modeling graciousness. Take responsibility for your feelings and actions. Your friends, family and loved ones also are responsible for their feelings and actions. </p> <p>You don't have control over whether others make the choice you would want. This is where graciousness comes in. You can focus on your best manners and make time to discuss difficult topics another day.</p> <p>Finally, as much as you would like the holidays to be devoid of sadness, anxiety and other negative emotions, the reality is that life is going on around you all the time. You have feelings to inform you about what to pay attention to. </p> <p>Remembering emotions come and go can allow yourself to feel the emotions freely. Avoiding emotions tends to be detrimental in the long term. <a href="/hometown-health/speaking-of-health/discovering-calm-in-the-chaos" target="_self" title="Opens in same window.">Practice healthy coping skills</a>, such as meditation, deep breathing or exercise, to assist your mood. </p> <p>Having a realistic expectation that the holidays won't banish your adverse reactions or emotions can help you cope with the stressors that arise. Allow yourself to set realistic expectations and extend your graciousness to others to have an enjoyable time with those you love.</p> <p><a href="/providers/kayla-wojciechowski-licsw" target="_self" title="Opens in same window."><em>Kayla Wojciechowski</em></a><em> is a clinical social worker in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Adjustment disorders</li> <li>Anxiety disorders</li> <li>Attention-deficit/hyperactivity disorder (ADHD) assessments</li> <li>Cognitive behavioral therapy (CBT) techniques</li> <li>Depressive disorders</li> <li>Grief and loss</li> <li>Mac Initiative support (organization that helps cope with stillborn birth or infant loss)</li> <li>Mindfulness techniques</li> <li>Postpartum mood disorders</li> <li>Psychoeducation</li> <li>Trauma </li> </ul>L.I.C.S.W.<p>I provide short-term therapy for individuals from childhood to adulthood. My approach to therapy is based on many different modalities but primarily focuses on cognitive behavioral therapy and solution-focused therapy.</p> <p>My collaborative approach to therapy will assist you in identifying goals and finding the best solution to meet those goals. By treating you as an expert in your own life, I can further assist you in seeing your strengths.</p> <p>During my free time, I enjoy spending time with my French bulldog, Bentley, as well as my husband, family and friends. I love spending time outdoors, whether it be walking my dog, fishing on the lake or just enjoying the sunshine.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Social Work, Winona State University</li> <li>Master's degree, Clinical Social Work, University of St. Thomas/St. Catherine's University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mental Health, U.S. Department of Veterans Affairs</li> <li>Skilled Nursing Social Work, Ebenezer Ridges Care Center</li> </ul>Wojciechowski<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kayla-wojciechowski-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=CB02CD9ABAAC1503DD0349B4D48271E3" alt="Kayla Wojciechowski, L.I.C.S.W." width="280" height="280" title="Kayla Scott, L.G.S.W." DisableNVelocity="true" />Kayla<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21158134Kayla Wojciechowski, L.I.C.S.W.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{C4130004-0F31-48C4-AC9F-A4350A75AB24}|{F26710D2-A52B-47C8-986C-0B3D1DA0A9D0}<img src="/-/media/national-files/images/hometown-health/2022/child-and-parent-holiday-crafting.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EFA473FAD5F92B051EFD02CBD00B1155" alt="Child and parent holiday crafting" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller11/7/2014<p>Pelvic pain can be caused by multiple conditions. Learn about pelvic pain causes, symptoms and treatment options.</p>Do you suffer from pelvic pain?<img alt="Jessica Alm DO" src="/-/media/shared-files/images/medical-professionals/full/mankato/jessica-alm-do.jpg?h=200&w=200&sc_lang=en&hash=0752715F7C73BE7C2D572007926CA53E" style="width: 200px; height: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <h2>What is pelvic pain?</h2> <p>Pelvic pain in the lowest part of your abdomen, back and pelvis. This can be caused by several different conditions. The first step to finding relief is to realize that you are not alone. Believe it or not, up to 24% of women ages of 15–75 have reported experiencing pelvic pain. And women are not the only ones afflicted by this — men can suffer from pelvic pain as well. If you are one of these people living with pelvic pain or know someone who is, read on.</p> <h2>Symptoms</h2> <p>Depending on the source of the pain, it is often described as dull or sharp; mild, moderate, or severe; constant; or only present with certain activities, such as urination and intercourse. The pain can be located in the pelvic region and/or radiate into the back, hips and groin. Other symptoms that can accompany pelvic dysfunction are urinary leakage or constipation.</p> <h2>Causes</h2> <p>There is a long list of possible causes for pelvic pain. The pain could be referred from reproductive, digestive, or urinary organs. In addition, the pain can be from abnormalities in the muscles, nerves or ligaments of the pelvic floor.</p> <h2>Treatment options</h2> <p>Treatment depends on the source of the pelvic pain. It is important to talk to your healthcare provider so they can identify the cause and direct the appropriate treatment. Depending on the source of the pain, you may need to be referred to a urologist, gynecologist, gastroenterologist or physiatrist. Some of the possible treatment options include physical therapy, medications, injections or surgical procedures.</p> <p><a href="/providers/jessica-alm-do" target="_self" title="Opens in same window."><em>Jessica Alm, D.O.</em></a><em>, is a physiatrist in <a href="/services-and-treatments/physical-medicine-and-rehabilitation" target="_self" title="Opens in same window.">Physical Medicine & Rehabilitation</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Amputee care </li> <li>Botox injections </li> <li>Lumbosacral fluoroscopic injections</li> <li>Musculoskeletal and spine disorders</li> <li>Osteopathic manipulative treatment</li> <li>Pelvic floor disorders</li> <li>Spasticity management </li> <li>Spinal cord injury</li> <li>Traumatic brain injury </li> <li>Trigger point injections </li> <li>Ultrasound-guided injections</li> </ul>D.O.<p>I treat each patient as an individual with their own unique story and tailor treatment recommendations accordingly.</p><p><strong>Medical School</strong></p> <ul> <li>A.T. Still University, Missouri</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Northeast Regional Medical Center, Missouri</li> </ul> <p><strong>Residency</strong></p> <ul> <li>University of Missouri, Columbia</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Undergraduate Osteopathic Manipulative Medicine</li> </ul> <p> <strong>Memberships</strong> </p> <ul> <li>American Academy of Physical Medicine and Rehabilitation</li> <li>American Medical Association</li> <li>International Pelvic Pain Society</li> <li>Spine Intervention Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Physical Medicine and Rehabilitation, Mayo Clinic College of Medicine and Science, Rochester, Minnesota</li> </ul>Alm<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jessica-alm-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=3FE08780527191B1215C1EFA22C858CE" alt="Jessica Alm DO" width="280" height="280" DisableNVelocity="true" />{82E54506-4EDC-42F0-BB06-9BBBC4A566CE}Jessica<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15387313Jessica Alm, D.O.1{4EA2A40E-3721-48EC-AFC9-E6D0E13BCDEC}<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jessica-alm-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=3FE08780527191B1215C1EFA22C858CE" alt="Jessica Alm DO" width="280" height="280" DisableNVelocity="true" />Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller8/8/2023Everyone needs to take care of their eyes, but when you have diabetes, eye care is especially important. Learn how new AI technology can help detect a common eye issue in people with diabetes.Diabetes and your eyes<p>Diabetes is a prevalent condition worldwide, affecting approximately 10% of the population. It's a condition that happens because of a problem in the way the body regulates and uses sugar as fuel. It is a systemic disease affecting many organs, including the heart, blood vessels, nerves, kidneys and eyes.</p> <p>While eye care and regular eye exams are important for everyone, they're particularly vital for people with diabetes. Let's explore why routine eye care is so important.</p> <h2>Understanding diabetic retinopathy</h2> <p>The eye, a vital part of your vision, contains a sensitive layer called the retina. The blood vessels in the retina can be affected by <a href="/hometown-health/speaking-of-health/how-to-live-well-with-diabetes" target="_self" title="Opens in same window.">diabetes</a>, leading to a condition known as <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/diabetic-retinopathy/symptoms-causes/syc-20371611" target="_blank" title="Opens in a new window.">diabetic retinopathy</a>. This condition gradually damages these blood vessels and can progress through various stages of severity.</p> <p>When diabetic retinopathy develops, eye damage can occur before symptoms develop. There often are no symptoms until the retinopathy has reached a moderate or advanced stage. In the advanced stage, diabetic retinopathy can cause rapid, permanent vision loss.</p> <p>Diabetic retinopathy is the leading cause of vision loss worldwide in people ages 25 to 74. By 2030, an estimated 191 million people globally will have diabetic retinopathy, and 56.3 million people with diabetes will have vision-threatening diabetic retinopathy.</p> <h2>AI-assisted software aids in diabetic retinopathy screening</h2> <p>For people with diabetes, regular eye screening is part of their annual exam with their primary care provider.</p> <p>The Food and Drug Administration (FDA) approved the first autonomous artificial intelligence (AI) system which aids in detecting diabetic retinopathy. The system captures an ocular photograph of the eye's retina to identify early signs of vessel damage. The ocular photograph is quick and designed for your comfort during the process.</p> <p>If the screening detects diabetic retinopathy, your healthcare team will refer you to retinal specialists or an ophthalmology specialist for further evaluation and management of the condition.</p> <h2>Treating diabetic retinopathy</h2> <p>Prevention remains the best approach for diabetic retinopathy. Early detection and diligent management by an ophthalmologist can slow the progression or halt diabetic retinopathy. A prompt diagnosis increases the chances of a favorable outcome.</p> <h3>Even if your annual eye exam showed no issues, it's crucial to report any of these symptoms to your healthcare team right away:</h3> <ul> <li>Blurred vision</li> <li>Double vision</li> <li>Dark or empty spot in the center of your vision </li> <li>Difficulty reading</li> <li>Difficulty seeing well at night</li> <li>Droopy eyelid</li> <li>Eye pain</li> <li>Flashing lights</li> <li>Halos around lights</li> <li>Objects that look larger or smaller than usual</li> <li>Sudden appearance of spots or floaters</li> </ul> <p>These symptoms may indicate you need a change in your eyeglass or contact lens prescription, or signal other more serious diseases, such as diabetic-related ocular complications like diabetic retinopathy.</p> <p>Strict control of your <a href="/hometown-health/speaking-of-health/closing-the-loop-with-insulin-pumps" target="_self" title="Opens in same window.">blood glucose</a> levels reduces your risk of developing vision loss from diabetic retinopathy. In addition, you should control high blood pressure and cholesterol, as they can affect the retinal health of your eyes.</p> <p><a href="/providers/wayne-wu-md" target="_self" title="Opens in same window."><em>Wayne Wu, M.D.</em></a><em>, is a vitreoretinal surgeon and <a href="/services-and-treatments/ophthalmology" target="_self" title="Opens in same window.">ophthalmologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Vitreoretinal</li> </ul>M.D., Ph.D.<p><strong>Medical School</strong></p> <ul> <li>University of Michigan-Ann Arbor</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Transitional, University of Pennsylvania-Philadelphia</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Ophthalmology, University of Pennsylvania-Philadelphia</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Vitreo Retinal Diseases/Surgery, Vanderbilt University </li> </ul> <p><strong>Certification</strong></p> <ul> <li>Ophthalmology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Ophthalmology, Mayo Clinic College of Medicine and Science</li> </ul>Wu<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/wayne-wu-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=F7E7C316F063DFC063552EF6FCF175C5" alt="Wayne Wu MD" width="200" height="200" DisableNVelocity="true" />Wayne<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15162214Wayne Wu, M.D., Ph.D.1{C5680DDD-C649-4B63-AFCC-B52A244736B7}<img src="/-/media/national-files/images/hometown-health/2023/lifting-eyeglasses-looking-at-phone.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9E8B3F44DB36CD690196EFDF578FFB4D" alt="Lifting eyeglasses looking at phone" width="660" height="370" DisableNVelocity="true" />Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.DiabetesIf you have diabetes, no matter what type, it means you have too much glucose in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.Transforming HealthcareExpert insight into using innovative technology to identify trends and develop procedures, diagnostics and next-generation care models to advance medicine, and provide healing today and in the future.Dawn Haller11/3/2014<p>The trees aren't the only thing that should be colorful this fall. With summer gone, pumpkins, sweet potatoes and other fall foods are making their debuts in farmers markets and grocery stores, ready to color your plate.</p>Get your fill of fall superfoods<p>By Mayo Clinic staff </p> <p>The trees aren't the only thing that should be colorful this fall. With summer gone, pumpkins, sweet potatoes and other fall foods are making their debuts in farmer’s markets and grocery stores, ready to color up your plate. Find out what the best superfoods are this fall.</p> <h4>POTATOES</h4> <p>Sweet potatoes usually take the cake for being a fall superfood. Sweet potatoes are high in vitamin A, a vitamin linked to decreasing risks of cancer.</p> <img height="120" alt="sweetpotato" width="350" src="/-/media/national-files/images/hometown-health/2014/superfoods-post/sweetpotato.jpg?la=en&sc_lang=en&hash=504438DC9CF039A285E931FA023197AB" class="img-responsive"> <p>What may surprise you is the health benefits of your average, everyday potato.</p> <p>The white potato has a bad reputation, based on the fact that it’s a starch and high in carbohydrates, which our society has wrongly convinced themselves they need to cut. However, the white potato actually holds a lot of nutritional value.</p> <p>In the white potato’s defense, it’s high in vitamin C, which greatly aids beating those fall/cold-weather colds and boosts your immune system.</p> <img height="144" alt="whitepotato" width="386" src="/-/media/national-files/images/hometown-health/2014/superfoods-post/whitepotato.jpg?la=en&sc_lang=en&hash=7CA97C99BD2FEC4C1F670FDC22D5E124" class="img-responsive"> <h4>DARK GREENS</h4> <p>There’s a reason your mom tried to get you to eat spinach. In light of what dark leafy greens have to offer for health, you might want to willingly eat them. The best of the bunch include spinach, kale and collard greens, and here’s why:</p> <p>Any dark green means the vegetable is packed full of vitamin A, an antioxidant that serves as a huge booster to the immune system and healthy cell growth.</p> <img height="380" alt="greens" width="360" src="/-/media/national-files/images/hometown-health/2014/superfoods-post/greens.jpg?la=en&sc_lang=en&hash=8F450AB4F61B28ED24C32897B60C54D4" class="img-responsive"> <h4>WINTER SQUASH/PUMPKIN</h4> <p>Your pumpkin spice latte may be far from healthy, but pumpkins still make the cut for a top superfood. </p> <img height="242" alt="pumpkinsquash" width="442" src="/-/media/national-files/images/hometown-health/2014/superfoods-post/pumpkinsquash.jpg?la=en&sc_lang=en&hash=FD48BC420780BD18362C5775C82F6711" class="img-responsive"> <p>If you have trouble sleeping, consider saving your pumpkin seeds. They are loaded with magnesium. Studies show magnesium aids in sleep and muscle relaxation, so save those pumpkin seeds for a late-night snack if you’re feeling restless.</p> <h4>APPLES</h4> <p>The saying goes, an apple a day keeps the doctor away, and there’s a reason doctors encourage you to eat them. Though they aren't high in many vitamins, nutritionists argue that they serve as a healthy alternative when you’re reaching for the sweet treats. They’re also high in fiber.</p> <img height="123" alt="apples" width="391" src="/-/media/national-files/images/hometown-health/2014/superfoods-post/apples.jpg?la=en&sc_lang=en&hash=4104142163E825F5187E6739471AE89F" class="img-responsive"> <h4>BROCCOLI</h4> <p>Broccoli continues to be on the list of general superfoods, but in fall, it's prime for boosting your immune system with high vitamin C levels. While the fall air is crisp and refreshing, the air we breathe on a day-to-day basis isn't always the most pure. A <a href="http://www.medicalnewstoday.com/articles/278369.php" target="_blank" title="Opens in a new window.">study</a> found that broccoli produces a compound that detoxifies air pollutants in the body.</p> <img height="134" alt="broccoli" width="410" src="/-/media/national-files/images/hometown-health/2014/superfoods-post/broccoli.jpg?la=en&sc_lang=en&hash=354C3933238F27B3BF85BC8EA4D9E4C5" class="img-responsive"> <hr> <p><span style="font-size: 15px; font-weight: bold; color: #131313;">FAST AND FABULOUS FALL RECIPE</span></p> <p>To make the most of fall superfoods, try this 160-calorie, quick-and-easy-to-make snack to get your essential nutrients and still be a part of the fall spirit.</p> <img height="583" alt="pumpkindipi" width="784" src="/-/media/national-files/images/hometown-health/2014/superfoods-post/pumpkindipi.jpg?la=en&sc_lang=en&hash=7FB8E3A5E5D243F7AFEBA61B0B9059DA" class="img-responsive"><img src="/-/media/national-files/images/hometown-health/2014/superfoods-post/superfood_small.jpg?h=75&iar=0&w=75&sc_lang=en&hash=51315F201C88656A376ABCECACE45A6A" alt="superfood_small" width="75" height="75" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller9/16/2014<p>Congratulations! It’s an exciting time for you. Understanding the basics of prenatal care can help prepare you for this 40-week (or so) journey. Here are a few tips to keep in mind as you learn of your pregnancy. </p>Yes, I’m pregnant! Now what? 3 tips to a smooth start<img height="370" alt="Couple with positive pregnancy test" width="660" src="/-/media/national-files/images/hometown-health/2020/couple-with-positive-pregnancy-test.jpg?sc_lang=en&hash=C8C1464BC5A11DC72A57139FBA931DD9" /> <p>Congratulations! It’s an exciting time for you. Understanding the basics of prenatal care can help prepare you for this 40-week (or so) journey.</p> <h4>Here are 3 tips to keep in mind as you learn of your pregnancy:</h4> <h5>1. Take prenatal vitamins and folic acid.</h5> <p>If possible, consider taking prenatal vitamins even before trying to get pregnant. They are available at any drug store and do not require a prescription. Another important nutrient you need daily is folic acid, which helps to prevent birth defects, such as spina bifida. </p> <p>The U.S. Preventive Services Task Force recommends women planning pregnancy consume at least 800 micrograms (mcg) of folic acid daily. Taking an over-the-counter prenatal vitamin that has 800 micrograms folic acid and an extra over-the-counter folic acid pill (400 micrograms) once daily will provide your unborn baby the necessary nutrients for development.</p> <p>In early pregnancy, you may experience morning sickness. This common nausea during pregnancy can affect women any time of day or night. If you find it difficult to swallow a large prenatal vitamin, you also may try two chewable children’s vitamins plus the extra folic acid mentioned above.</p> <h5>2. Schedule a prenatal care visit. </h5> <p>It also is important to schedule an appointment with an obstetrics provider to confirm and discuss your pregnancy. Some important considerations when choosing a provider are availability, personality and experience. This is the time to ask questions about the pregnancy and birth process that concern you. Would you like to see the same provider for all your prenatal care, including the delivery? This type of personal care may be available in your community by family medicine providers who deliver babies at a local hospital. Other options include obstetricians, midwives and nurse-midwives.</p> <p>Your prenatal care will be tailored for you based on your health history and other factors involving your pregnancy. However, a typical timeline for prenatal care visits might look like this:</p> <ul> <li>8–12 weeks: First prenatal care visit, which may involve a pelvic exam, blood tests and an ultrasound</li> <li>20–24 weeks: Ultrasound and blood tests</li> <li>28 weeks (or before): Attend childbirth education classes</li> <li>36 weeks: Weekly visits to check the baby’s position and your cervix for dilation</li> </ul> <h5>3. Involve the baby’s father.</h5> <p> Encourage your baby’s father to come with you to all your appointments. He, too, may ask questions about the process and what is expected when the baby arrives. This will help prepare him for a new responsibility — caring for you and your baby. </p> <p> A healthy start for your baby begins with you. Proactive health choices in the beginning stages of pregnancy will pay off when your new baby is born. </p><img src="/-/media/national-files/images/hometown-health/2020/couple-with-positive-pregnancy-test.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1827747F9E4199A985D3D38EF2BB301A" alt="Couple with positive pregnancy test" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller11/1/2021Flu season is just around the corner. Learn how to put up your best defense and decrease your chances of getting the flu.Facts about flu<p>Flu season is quickly approaching, and it is something everyone should prepare for, especially amid the COVID-19 pandemic. Influenza, or the flu, typically peaks in January and February, and it's associated with illness ranging from the mild to the severe. At times, patients with flu-related complications may need to be hospitalized. The Centers for Disease Control (CDC) estimates that influenza-related deaths annually range in the tens of thousands.</p> <h4>What is the flu?</h4> <p> Flu is a general term for seasonal influenza, which is a viral infection that attacks your respiratory system. Symptoms often come on suddenly and may seem like a cold at first, with a runny nose or congestion, sneezing and sore throat.</p> <h5>These symptoms typically progress and may include symptoms also common with COVID-19, including: </h5> <ul> <li>Fever or feeling feverish (not all will experience fever with the flu)</li> <li>Body aches and muscle stiffness</li> <li>Chills and sweats</li> <li>Headaches</li> <li>Cough</li> <li>Fatigue and weakness</li> <li>Nasal congestion</li> </ul> <p>If you have any of these shared symptoms, contact your care team for guidance. You may need testing for both.</p> <p>It's important to note that seasonal influenza is not the same thing as what many people refer to as the stomach flu, which is a common term for an intestinal infection that causes diarrhea, abdominal cramping, nausea and vomiting.</p> <h4>How does the flu travel?</h4> <p>The influenza virus travels through the air in droplets. You can inhale the droplets when an infected person sneezes, coughs or speaks and aerosolizes the virus. Less likely, you also can pick up the virus by touching objects previously contaminated and then inoculate yourself by touching your eyes, nose or mouth.</p> <h4>How does the flu affect people?</h4> <p>If you are young and healthy, the flu usually is self-limiting, meaning it will resolve with supportive care. However, high-risk people can develop serious complications from the flu — most notably, pneumonia — which can lead to respiratory failure and death.</p> <h5>People in the high-risk category include:</h5> <ul> <li>Young children</li> <li>Adults over age 65</li> <li>Pregnant women</li> <li>People with chronic illnesses, especially chronic lung conditions</li> <li>People with weakened immune systems</li> </ul> <h4>How can chances of getting the flu be decreased?</h4> <h5>There are several simple steps you can take to decrease your chance of getting the flu:</h5> <h5>1. Get an annual vaccination. </h5> <p>The CDC recommends annual flu vaccination for everyone 6 months and older. The flu vaccine is available as an injection or a nasal spray. While the vaccine isn’t 100% effective, it is, by far, your best defense from getting the flu. You cannot get the flu from being vaccinated, as the vaccination contains inactivated, or killed, virus or weakened virus incapable of causing the disease. </p> <h5>2. Wash your hands. </h5> <p>Practicing good hand hygiene not only can keep you from catching the flu, but also prevents other common infections. Scrub your hands vigorously for at least 20 seconds with soap and water. Alcohol-based hand sanitizer also can be effective. Learn how to <a href="/hometown-health/speaking-of-health/clean-up-your-hand-washing-skills" target="_self" title="Opens in same window.">clean up your hand-washing skills</a>, and download a flyer and coloring sheet about hand-washing.</p> <h5>3. Cover your coughs and sneezes. </h5> <p>Whenever you cough or sneeze, you should cover your nose and mouth with a tissue, or use the "vampire" method by pulling your arm up and coughing or sneezing into your sleeve at the elbow. Try not to cough or sneeze into your hands.</p> <h5>4. Social distance during peak flu season. </h5> <p>The influenza virus spreads easily wherever people congregate, including child care centers, schools, office buildings, auditoriums and public transportation. Avoiding larger groups during peak flu season can lower your chances of catching the flu. You also should stay home from work and school when ill to prevent further spread of the virus.</p> <p>Usually, rest and drinking plenty of fluids are the two best treatments for most cases of the flu. Antiviral medications, which can shorten the duration of symptoms, may be appropriate for some people. If symptoms progress and are severe, or if you are at a high risk for influenza-related complications, then seeing your provider early is an important part of protecting your health.</p> <p><em><a href="/providers/jeffrey-green-md" target="_self" title="Opens in same window.">Jeff Green, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> provider in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p><ul> <li>Dermatologic procedures</li> <li>Full-range of family medicine, geriatrics to pediatrics</li> </ul>M.D.<p>I strive to be a good listener and enjoy explaining the miracle that is the human body. I work collaboratively with my patients to ensure its’ proper function — thereby securing the blessing that is good health.</p> <p>I enjoy spending time with my family, especially my wife. I enjoy activities that include gardening, bicycling and caring for all the creatures — great and small — that share our haven of a hobby farm on ten acres in beautiful southern Minnesota. My faith is very important to me and my family, and I enjoy being active in my church.</p><p><strong>Education</strong></p> <ul> <li>University of Utah School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, North Iowa Mercy Health Center</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Medicine, American Board of Family Medicine</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Academy of Family Physicians</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Green<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/jeffrey-green-md.jpg?h=280&iar=0&w=280&hash=96CC72E5F4C4BFDF03F20BA72F0165D0" alt="Jeffrey Green MD" width="280" height="280" DisableNVelocity="true" />{36CF08EC-0806-48AA-8539-2E8B551F7D48}Jeffrey<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13650441Jeffrey Green MD1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2021/working-on-laptop-corded-earbuds.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C12BB52BEDFEE05B2C261E7A74EC3881" alt="Sitting on floor working on laptop and using corded earbuds" width="660" height="370" DisableNVelocity="true" />Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.InfluenzaInfluenza is a viral infection that attacks your respiratory system — your nose, throat and lungs. Influenza, commonly called the flu, is not the same as the stomach "flu" viruses that cause diarrhea and vomiting.Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Immunizations<p>Disease prevention is crucial to your health. Getting vaccinated is one of the best ways to maintain good health, and protect you and those you care about against infectious diseases. Vaccinations offer protection against serious diseases by stimulating the immune system to create antibodies against certain bacteria or viruses.</p><br/><p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infectious-diseases/in-depth/vaccine-guidance/art-20536857" target="_blank" title="Opens in a new window.">Get vaccine guidance from Mayo Clinic</a>, including benefits, safety, side effects and what to know about recommended vaccines for babies, children, teens, adults and during pregnancy. For recommended vaccines based on age, refer to the <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/adult" target="_blank" title="Opens in a new window.">adult</a> or <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/child" target="_blank" title="Opens in a new window.">child and adolescent</a> schedules.</p><br/><p>Review the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/coronavirus-covid-19/history-disease-outbreaks-vaccine-timeline" target="_blank" title="Opens in a new window.">history of infectious disease outbreaks and vaccines timeline</a> for information about major disease outbreaks, epidemics and pandemics, and the impact of vaccines and research.</p>COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),COVID-19 VaccineVaccines help your body build up the ability to fight off a virus. A vaccine may not prevent you from getting the COVID-19 virus. But if you do get it, the vaccination may keep you from becoming seriously ill. Or it may keep you from developing complications due to the illness. Dawn Haller8/11/2014<p>Children and parents are gearing up for the start of another school year. Preparation for the hallways means shopping for backpacks, clothes and other school supplies. But don't overlook your child's health before the first bell rings.</p>Back-to-school health tips<p>Children and parents are gearing up for the start of another school year. Preparation for the hallways means shopping for backpacks, clothes and other school supplies. While these items are all part of a successful learning experience, making sure your children are healthy in all capacities should be the highest priority. Ensuring the health of your children will help them succeed and help put you at ease.</p> <p>Here are a few back-to-school tips to make your kids' educational experience healthier.</p> <h2>Well-child exams</h2> <p>A well-child exam is a comprehensive health checkup for children of all ages. The exam includes a sports physical for student athletes and looks at many aspects of health for all kids.</p> <p>Preteen and teen patients are able to discuss any health and well-being concerns with their healthcare team. Additionally, providers educate young patients about drinking, drug use, weight issues, the importance of helmet and seat belt use, and sexuality.</p> <p>For young children, providers evaluate where your child ranks based on age-appropriate developmental milestones. For example, at two weeks, an infant's feeding habits and growth are monitored. At five years old, knowledge of the ABCs, basic colors and home address is tested. The healthcare team will also use the time to update immunizations if needed.</p> <h2>Vaccinations</h2> <p>Vaccinations are vital in order to keep children healthy, especially young children. Vaccinations are safe and can be administered in groups if your child is behind schedule. Receiving vaccinations helps keep your child and his or her classmates safe.</p> <h3>Leading healthcare providers and the CDC recommend these vaccinations:</h3> <ul> <li>Diphtheria/tetanus/pertussis</li> <li>Haemophilus influenza B</li> <li>Hepatitis A</li> <li>Hepatitis B</li> <li>Human papilloma virus</li> <li>Influenza</li> <li>Meningococcal</li> <li>MMR</li> <li>Pneumococcal</li> <li>Polio</li> <li>Rotavirus</li> <li>Varicella (chickenpox)</li> </ul> <p>Talk with your healthcare provider about vaccines and any concerns you may have.</p> <h2>Bullying</h2> <p>Unfortunately, bullying occurs far too often in elementary, junior high and high schools across the country. The most important thing for parents to do is to not take bullying lightly.</p> <h3>Teach your children these tactics to address bullies productively:</h3> <ul> <li>Don't fight back.</li> <li>Maintain composure.</li> <li>Say "stop" confidently.</li> <li>Walk away.</li> <li>Use humor or neutral responses.</li> <li>Ask teacher or school officials for help.</li> </ul> <p>If your child is accused of bullying, make sure he or she knows that bullying behavior is unacceptable.</p> <h2>Nutrition</h2> <p>Eating nutritiously is integral to overall health for people of all ages, including children. However, children do need different amounts of nutrients based on age. Check the Dietary Guidelines for Americans to help measure the specific nutrient levels needed for your children.</p> <h3>Nutrient-heavy foods that should be incorporated into your children's diets include:</h3> <ul> <li>Dairy</li> <li>Fruits</li> <li>Grains</li> <li>Protein</li> <li>Vegetables</li> </ul> <p>In the whirlwind that is school preparation, be sure to emphasize health. Don't bypass health checkups, vaccinations, anti-bullying education and nutrition. Use these elements and others to create a plan that will support the improvement and sustainability of your child's well-being.</p> <p><a href="/providers/kimberly-beecher-md" target="_self" title="Opens in same window."><em>Kimberly Beecher, M.D.</em></a><em>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/mankato">Mankato</a>, Minnesota.</em></p><ul> <li>Children's health</li> <li>Women's health</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Rural Family Medicine, University of Minnesota, Waseca</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Medicine, American Board of Family Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>Minnesota Academy of Family Physicians</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Beecher<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kimberlybeechermd.jpg?h=280&iar=0&w=280&sc_lang=en&hash=F07207855B431B37A5BB156D208C3111" alt="Kimberly Beecher, M.D." width="280" height="280" title="Kimberly Beecher, M.D." DisableNVelocity="true" />{B713AB90-4522-4FC1-BBAB-1649682F881A}Kimberly<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14150999Kimberly Beecher, M.D.1{248CBBB9-E59F-4E83-9DF4-2692D1F58514}Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Immunizations<p>Disease prevention is crucial to your health. Getting vaccinated is one of the best ways to maintain good health, and protect you and those you care about against infectious diseases. Vaccinations offer protection against serious diseases by stimulating the immune system to create antibodies against certain bacteria or viruses.</p><br/><p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infectious-diseases/in-depth/vaccine-guidance/art-20536857" target="_blank" title="Opens in a new window.">Get vaccine guidance from Mayo Clinic</a>, including benefits, safety, side effects and what to know about recommended vaccines for babies, children, teens, adults and during pregnancy. For recommended vaccines based on age, refer to the <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/adult" target="_blank" title="Opens in a new window.">adult</a> or <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/child" target="_blank" title="Opens in a new window.">child and adolescent</a> schedules.</p><br/><p>Review the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/coronavirus-covid-19/history-disease-outbreaks-vaccine-timeline" target="_blank" title="Opens in a new window.">history of infectious disease outbreaks and vaccines timeline</a> for information about major disease outbreaks, epidemics and pandemics, and the impact of vaccines and research.</p>Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Childhood ObesityUnderstanding what causes obesity and providing healthy alternatives can help lead your child down a lifelong path of wellness.Dawn Haller9/4/2014<p>Concussions are a hot topic in sports, especially when it comes to the health of our children. What is a concussion? How is it diagnosed? How can it be prevented? Learn all this and more.</p>What is a concussion?<p>A concussion is a traumatic brain injury that alters the way your brain functions. Although concussions usually are caused by a blow to the head, even a "ding," "getting your bell rung," or what seems to be a mild bump or blow to the head can be serious. As many as 3.8 million sports- and recreation-related concussions occur in the U.S. each year.</p> <h2>Signs and symptoms of concussion include:</h2> <ul> <li>Headache or a feeling of pressure in the head</li> <li>Temporary loss of consciousness</li> <li>Confusion or feeling as if in a fog</li> <li>Amnesia surrounding the traumatic event</li> <li>Dizziness or "seeing stars"</li> <li>Ringing in the ears</li> <li>Nausea or vomiting</li> <li>Slurred speech</li> </ul> <h3>Some symptoms of concussions may be immediate or delayed in onset by hours or days after injury:</h3> <ul> <li>Concentration and memory complaints</li> <li>Irritability and other personality changes</li> <li>Sensitivity to light and noise</li> <li>Sleep disturbances</li> <li>Psychological adjustment problems and depression</li> <li>Disorders of taste and smell</li> </ul> <h2>Danger signs for parents</h2> <p>Be alert for symptoms that worsen over time.</p> <h3>Your child or teen should be seen in an Emergency Department right away if they have:</h3> <ul> <li>One pupil (the black part in the middle of the eye) larger than the other</li> <li>Difficult to arouse</li> <li>Severe headache or worsening headache</li> <li>Weakness, numbness, or decreased coordination</li> <li>Repeated vomiting or nausea</li> <li>Slurred speech</li> <li>Convulsions or seizures</li> <li>Difficulty recognizing people or places</li> <li>Increasing confusion, restlessness, or agitation</li> <li>Unusual behavior</li> <li>Loss of consciousness (even a brief loss of consciousness should be taken seriously).</li> </ul> <p><strong><a href="/-/media/national-files/images/hometown-health/2014/concussionflyerweb_blog.jpg?sc_lang=en&hash=896A5E62E5CC1E3B19A9E676F53CF2A2">View and print a flyer about concussions</a>.</strong></p>ConcussionA concussion is a traumatic brain injury that alters the way your brain functions. Although concussions usually are caused by a blow to the head, even a “ding,” “getting your bell rung,” or what seems to be a mild bump or blow to the head can be serious. As many as 3.8 million sports- and recreation-related concussions occur in the U.S. each year.Dawn Haller11/18/2021People considering suicide often don't want to die. Instead, they are seeking relief from emotional and mental pain. Learn how you can help.Suicide isn't always about dying, it may be about perceived relief<p>"I don't want to die. I just don't want to live."</p> <p>This statement represents many conversations between mental health professionals and patients contemplating suicide. As a care provider, loved one, parent or friend, hearing this statement is terrifying. But it could be viewed as a sign of hope. Your loved ones may not want to die. They may just want relief.</p> <p>Many times, people considering suicide view it as a way to end the emotional or physical pain they are experiencing, or resolve stressful life experiences. Keys to help loved ones is to remind them that suicide is a permanent solution to persistent challenges, there are many alternatives to alleviate the suffering they are experiencing and you are there to support them.</p> <p>To understand this feeling, think of a time when you felt overwhelmed by a situation, feeling or sensation. You may not have been able to think, communicate or see clearly, depending on the circumstances. In this way, the symptoms of depression, physical illnesses and devastating life stresses block out the person's ability to experience joy, pleasure or even find steps to end the pain.</p> <h4>Follow these tips to help loved ones who are experiencing a mental health crisis:</h4> <ul> <li><strong>Educate</strong> yourself and others about the many treatments available to reduce and eliminate symptoms that increase risk of suicide. Read about the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/suicide/symptoms-causes/syc-20378048" target="_blank" title="Opens in a new window.">signs and symptoms of suicide</a>.</li> <li><strong>Ask</strong> uncomfortable but direct questions such as, "Are you thinking about suicide" or "Are you thinking about hurting yourself?" Asking about suicidal thoughts or feelings won't push someone into doing something self-destructive. Offering an opportunity to talk about feelings can reduce the risk of acting on suicidal feelings.</li> <li><strong>Persuade</strong> your loved one to let you get help. You cannot demand that he or she get help, but you can ask, "Will you go with me to get help?" If this doesn't work, call the 988 Suicide and Crisis Lifeline at <a href="tel:988">988</a> or chat at <a rel="noopener noreferrer" href="https://988lifeline.org/" target="_blank" title="Opens in a new window.">988lifeline.org</a>.</li> <li><strong>Refer</strong> to the appropriate resources in your area. This could be the National Suicide Prevention Hotline, a local crisis center, a local mental health professional or hospital emergency department. Ideally, you would escort your loved one to the appropriate resource.</li> </ul> <p>If someone says he or she is thinking of suicide or behaves in a way that makes you think the person may be suicidal, don't play it down or ignore the situation. Many people who kill themselves have expressed the intention at some point.</p> <p>You may worry that you're overreacting, but the safety of your friend or loved one is most important. Don't worry about straining your relationship when someone's life is at stake. Call 911 if your loved one is at imminent risk and refusing help.</p> <p>When health care professionals, friends or family know about someone with suicidal thoughts, they can act. If you or someone you know is contemplating suicide, reach out and ask for help. There is hope.</p> <p><a href="/providers/angela-thoreson-licsw" target="_self" title="Opens in same window."><em>Angela Thoreson</em></a><em> is a licensed independent clinical social worker in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota.</em></p><ul> <li>Acceptance strategies</li> <li> Acceptance and commitment therapy (ACT therapy)</li> <li>Behavioral activation and modification</li> <li>Cognitive behavioral therapy (CBT)</li> <li>Cognitive behavioral therapy for insomnia (CBT-I)</li> <li>Cognitive processing therapy (CPT) for trauma</li> <li>Dialectical behavior therapy (DBT)</li> <li>Individuals with comorbidities, related health or addiction problems</li> <li>Mindfulness intervention</li> <li>Personality disorders</li> <li>Serious and persistent mental illness</li> <li>Stress management</li> </ul>L.I.C.S.W.<p>I provide psychotherapy at Mayo Clinic Health System in Albert Lea and in Austin. Although I work with patients of all ages, my primary focus is with adults. For more than the past decade, I have been involved in varying community-based settings and programs.</p> <p>I use compassion as I provide treatment to adults with serious and persistent mental illness. I believe that practical changes can lead to significant differences in a person’s life and well-being.</p><p><strong>Education</strong></p> <ul> <li>University of St. Thomas</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Licensed Independent Clinical Social Worker</li> </ul>Thoreson<img src="/-/media/shared-files/images/medical-professionals/full/austin/angela-thoreson-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=EEF4CC56A9CE8F5595198A34517FF096" alt="Angela Thoreson, L.I.C.S.W." width="280" height="280" title="Angela Thoreson, L.I.C.S.W." DisableNVelocity="true" />Angela<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20185987Angela Thoreson, L.I.C.S.W.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{2B88C934-922C-4130-B661-197B59D83899}<img src="/-/media/national-files/images/hometown-health/2020/hand-on-back-comforting.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B20434C71E81BEB1962D730FC9D525CC" alt="Hand on back comforting" width="660" height="370" DisableNVelocity="true" />Suicide PreventionSuicide is a major concern in the U.S. According to the Centers for Disease Control and Prevention, suicide was among the top nine leading causes of death for people ages 10–64 and the second leading cause of death for people ages 10–14 and 25–34. The positive news is that with the right information and willingness to reach out to someone in need, we all can help prevent suicide.<br /><br /><strong>If you are having suicidal thoughts, call the 988 Suicide and Crisis Lifeline at <a href="tel:988">988</a>, or chat at <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://988lifeline.org/" target="_blank" title="Opens in a new window.">988lifeline.org</a>.</strong>Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller7/18/2014<p>Beau Johnson, physical therapist at Mayo Clinic Health System, is interested in more than just ab training when looking at the core. From your chin to your ankles, he looks at form to increase running performance.<strong></strong></p>Running tips #10: Core workout<p>Beau Johnson, physical therapist at Mayo Clinic Health System, is interested in more than just ab training when looking at the core. From your chin to your ankles, he looks at form to increase running performance.</p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/tzECMNOfxNs" title="Core workout" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p>Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller7/18/2014<p>If you've been injured, does that mean you stop any form of training? Beau Johnson, physical therapist at Mayo Clinic Health System, discusses the difference between absolute rest and potential drills you can do while healing..<strong></strong></p>Running tips #9: Importance of rest<p>Do you know if you are overtraining? Beau Johnson, physical therapist at Mayo Clinic Health System, discusses resting heart rates and how to identify signs of overtraining your body.</p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/YnRombaXpvg" title="Importance of rest" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p>Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller7/18/2014<p>Do you know if you are overtraining? Beau Johnson, physical therapist at Mayo Clinic Health System, discusses resting heart rates and how to identify signs of overtraining your body.</p>Running tips #8: Overtraining<p>Do you know if you are overtraining? Beau Johnson, physical therapist at Mayo Clinic Health System, discusses resting heart rates and how to identify signs of overtraining your body.</p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/6j-7RbAGUdc" title="Overtraining" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p>Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller7/18/2014<p>There are lots of options to keep up your cardiovascular fitness after an injury. Beau Johnson, physical therapist, gives a few recommendations.</p>Running tips #7: Post-injury fitness<p>There are lots of options to keep up your cardiovascular fitness after an injury. Beau Johnson, physical therapist at Mayo Clinic Health System, gives a few recommendations.</p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/qiuPkI1R1QQ" title="Post-injury fitness" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p>Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller7/18/2014<p>Beau Johnson, physical therapist at Mayo Clinic Health System, identifies what equipment you do or don't need while running.<strong></strong></p>Running tips #5: Running equipment<p>Beau Johnson, physical therapist at Mayo Clinic Health System, identifies what equipment we need or don't need while running.</p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/GkjKU7dhwPs" title="Running equipment" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p>Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller7/18/2014<p>Running is popular for weight loss, but how long do you need to run to lose weight? Beau Johnson, physical therapist at Mayo Clinic Health System, addresses running and weight loss.</p>Running tips #4: Running to lose weight<p>Running is popular for weight loss but how long do you need to run to lose weight? Beau Johnson, physical therapist at Mayo Clinic Health System, addresses running and weight loss.</p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/TLkjzgmtMos" title="Running to lose weight" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p>Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller7/18/2014<p>Running form is essential when looking to increase performance. Beau Johnson, physical therapist at Mayo Clinic Health System, provides a few tips to enhance your speed.</p>Running tips #3: Running form<p>Running form is essential when looking to increase performance. Beau Johnson, physical therapist at Mayo Clinic Health System, provides a few tips to enhance your speed.</p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/RTo30Iaf2Xg" title="Running form" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p>Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller7/18/2014<p>Beau Johnson, physical therapist at Mayo Clinic Health System, says starting your running regimen too quick can lead you off your running goals. Slow and steady wins the race towards better health.</p>Running tips #2: Running goals<p>Beau Johnson, physical therapist at Mayo Clinic Health System, says starting your running regimen too quick can lead you off your running goals. Slow and steady wins the race towards better health.</p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/_UCbxvjXKbo" title="Running goals" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p>Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller7/18/2014Want to train for a 5K? Beau Johnson, physical therapist, explains the steps you need to take to get the best results.Running tips #1: Running program<p>Want to train for a 5K? Beau Johnson, physical therapist at Mayo Clinic Health System, lets you know the steps you need to take to get the best results.</p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/OojXCs-lUj4" title="Running program: Getting the best results" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p>Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller7/17/2020<p>Lying, sitting, standing and walking with poor posture can put major strain on your body. These suggestions will help improve your posture.</p>Proper posture is important for good health<p>“Oh, my aching back.”</p> <p>How many of you have said those words about a nagging muscle or ligament problem? While slips on ice, trips over curbs and improper lifting can be the cause of those problems, there’s another culprit. Who or what is this guilty party? Poor posture. Yes, lying, sitting, standing and walking with poor posture can put major strain on your body.</p> <p>According to the American Chiropractic Association, “Several factors contribute to poor posture — most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits also can contribute to poor body positioning.”</p> <h4>You can limit wear and tear by taking some of these steps to improve your posture:</h4> <h5>Standing posture:</h5> <ul> <li>Hold your chest high.</li> <li>Relax your shoulders and keep them back.</li> <li>Pull in your abdomen and backside.</li> <li>Don’t lock your knees or tilt your head in any direction.</li> <li>Balance your weight on both feet.</li> <li>Keep your feet parallel.</li> </ul> <h5>Walking posture:</h5> <ul> <li>Hold your head high.</li> <li>Look forward, not down and keep your chin parallel to the ground.</li> <li>Lightly contract your abdominal muscles.</li> <li>Slightly bend your elbows, and freely swing your arms.</li> <li>Move your shoulders naturally.</li> <li>Straighten and avoid arching your back.</li> </ul> <h5>Lying posture:</h5> <ul> <li>Search for a mattress that is right for you.</li> <li>Use a pillow when you sleep.</li> <li>Don’t sleep on your stomach.</li> <li>Put a pillow between your legs if you sleep on your side.</li> <li>Put a pillow under your knees if you sleep on your back.</li> </ul> <h4>Ergonomics at the office</h4> <p>Sitting at a desk all day can contribute to aches and pains.</p> <h5>However, practicing good office ergonomics can help you keep your muscles and ligaments healthy:</h5> <ul> <li>Adjust your chair height. You want your chair to be in a position that allows your feet to sit flat on the ground and your knees to be level with your hips. If need be, place a cushion in the small of your back while sitting in your chair. This helps with lumbar support.</li> <li>Position your go-to items effectively. You’re often reaching for your phone, computer mouse or calculator, so keep these items in easily reachable positions.</li> <li>Take care of your wrists. Keep your wrists straight while typing. Also, use a wrist rest for support.</li> <li>Sit up straight. While in front of your computer or at your desk, sit up straight and position your body in the center of your work station.</li> <li>Use a headset. Wedging your phone between your shoulder and the side of your face while writing isn’t a good thing. Use a headset instead to reduce the strain on your body. </li> </ul> <p>Improving your posture helps improve your overall health. Speak with your health care provider if you have further questions about bettering your posture.</p><img src="/-/media/national-files/images/hometown-health/2020/back-pain-sitting-in-chair.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3D1EE64D456C319925D52182EB8E6352" alt="Back pain sitting in chair" width="660" height="370" DisableNVelocity="true" />Back PainBack pain is one of the most common health complaints in the U.S. In fact, eight out of 10 Americans will experience back pain at some point in their lives. Symptoms include muscle ache, shooting or stabbing pain, pain that radiates down your leg and limited flexibility or range of motion of the back.<br/><br/>Get tips to manage your pain, and know when to see your healthcare provider.Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Dawn Haller6/27/2014<p>Gaining weight while on vacation can be avoided by planning ahead and making smart choices.</p>How to avoid weight gain during your vacation<img style="margin-bottom: 10px; float: right; margin-left: 10px;" alt="Grace Fjeldberg, R.D." src="/-/media/shared-files/images/medical-professionals/full/mankato/grace-fjeldberg-rdn.jpg?sc_lang=en&hash=73BB143039F48ED7AC5447A454AE1A31" /> <p>People often express concern about gaining weight while on vacation as if it’s inevitable. The truth is vacation weight gain can be avoided — and fairly easily.</p> <p>There are many actions you can take to stay healthy while you’re at the cabin, on a road trip or on a cruise. You can enjoy your vacation and stay healthy simultaneously. All you need to do is plan ahead and commit to making smart choices.</p> <p><strong>Tips for shirking extra pounds while on vacation:</strong></p> <ul> <li><strong>Pack a cooler of healthy snacks. </strong>While traveling to your destination or on a vacation where you’re constantly on the move, bring a small cooler with healthy foods along for the ride. Apples, bananas, carrots, dried fruit, low-fat yogurt and nuts are a few ideas.</li> <li><strong>Think twice about fast food. </strong>The drive-thru diet plan may seem like a time-saver, but fast food doesn’t necessarily open up time for more vacation activities. If you have to eat fast food, go with healthy options, such as grilled vs. crispy chicken or salads and sides that aren’t deep fried. Use your healthy snack cooler as a side dish supplier.</li> <li><strong>Find time for exercise. </strong>Cruises and resorts usually offer activities that require some physical exertion. Try those out and get your heart rate going. You may not be able to hit the gym every day, but simply moving around is good for your body. Biking, hiking and swimming are wonderful sources of physical activity, too.</li> <li><strong>Honor your hunger, but be smart. </strong>All-inclusive vacations afford you with constant access to food. Or maybe your family likes to cook colossal cabin dinners. Whatever your situation, be mindful of portion sizes, and never eat to a point where you’re uncomfortable. Fill half of your plate with fruits and vegetables. The other half should be a mix of grains and lean sources of protein.</li> <li><strong>Keep your alcohol consumption under control. </strong>Alcohol can increase your appetite. Additionally, many alcoholic drinks are high in calories. Indulging in an adult beverage is fine as long as you do so in moderation.</li> </ul><ul> <li>Bariatric surgery</li> <li>General nutrition</li> <li>Oncology</li> <li>Pediatric nutrition</li> </ul>RDN, LD <p><strong>Education</strong></p> <ul> <li>Minnesota State University, Mankato</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mayo Clinic College of Medicine, Minnesota</li> </ul> <p><strong>Certifications</strong> </p> <ul> <li>Commission on Dietetic Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice</li> </ul> Fjeldberg<img src="/-/media/shared-files/images/medical-professionals/full/mankato/grace-fjeldberg-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FB99EC499314FA86AE8202C30AB740A2" alt="Grace Fjeldberg RDN" width="280" height="280" DisableNVelocity="true" /> Grace<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15268781Grace Fjeldberg R.D.N. 1<img src="/-/media/shared-files/images/medical-professionals/full/mankato/grace-fjeldberg-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FB99EC499314FA86AE8202C30AB740A2" alt="Grace Fjeldberg RDN" width="280" height="280" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller7/2/2014<p>Hospice brings a whole team of workers to join the facility staff who all work together to meet the special needs of the patient as they near end of life.</p>Why hospice in the nursing home?<img style="margin-bottom: 10px; float: right; margin-left: 10px;" alt="Ellen Ness" src="/-/media/national-files/images/hometown-health/2014/ness-ellen.jpg?sc_lang=en&hash=9FCA2DD6E2EFF8B4928BDA0F8540DD28" /> <p><strong><em>By Ellen Ness, Home Health & Hospice patient services director</em></strong></p> <p>Hospice has been in the United States since the 1970s. It started as a grass-roots movement by health care workers. Their goal was to care for people in their homes who had a limited life expectancy. There were nurses, social workers and others who volunteered their time to assist people and support them in their end-of-life journey. It soon became apparent this type of support was helping those people stay in their homes. There were greatly reduced trips to the emergency room or to the clinic and fewer hospitalizations to control symptoms. Medicare soon realized what a benefit it was and made hospice a Medicare benefit that could be accessed by anyone who met a couple simple requirements:</p> <ul> <li>The patient’s life is limited to about six months or less </li> <li>The patient has stopped active treatment for his or her disease. </li> </ul> <p>As hospice has expanded over the years, so has its use in the locations the patient calls home, such as group homes, assisted-living facilities and nursing homes.</p> <p>How does hospice care work in a nursing home? Nursing home residents enroll in hospice, but continue to receive the same services from the nursing home, such as bathing, meals, medicines and staff support. When hospice is involved, the resident also receives the support of the hospice team. Much like a resident might receive therapy services in the nursing home, hospice is an additional service that specializes in care at end of life. Hospice brings a whole team of workers to join the facility staff who all work together to meet the special needs of the patient. Hospice and nursing home staff collaborate on a plan that will meet the resident’s and family’s needs. Together, they can provide support to keep the resident comfortable and address symptoms as they arise.</p> <p>Many people ask why they need another nurse when the nursing home provides one. You can compare the support provided by hospice as a specialty service. When you need treatment for cancer, your physician calls an oncologist. When you need assistance at end of life, you call hospice. Hospice does not replace the wonderful staff in the nursing home — they are the extra support for staff, and the resident and his or her family. It’s adding extra people to the care team to assist the resident and his or her family during this special journey.</p><img src="/-/media/national-files/images/hometown-health/2014/ness-ellen.jpg?h=200&iar=0&w=200&sc_lang=en&hash=810906C984AC557359620CAE66783FA9" alt="Ness Ellen" width="200" height="200" DisableNVelocity="true" />HospiceThe Hospice program believes that the highest quality of living is achieved when the family unit and Hospice team together offer hope, opportunity, support, presence, individualized care, comfort and encouragement.<br/><br/>Dawn Haller6/9/2022Up to 10% of people in the U.S. have a communication disorder, from difficulty with speech to vocal cord paralysis. Learn how speech therapy can lead to a more expressive life.Speaking clearly: Help for people with speech and language disorders<p>Speaking and language abilities vary from person to person. Some people can quickly articulate exactly what they are thinking or feeling, while others struggle being understood or finding the right words.</p> <p>These struggles could be due to a speech or language disorder if communication struggles cause ongoing communication challenges and frustrations. Speech and language disorders are common.</p> <p>It's estimated that 5% to 10% of people in the U.S. have a communication disorder. By the first grade, about 5% of U.S. children have a noticeable speech disorder. About 3 million U.S. adults struggle with stuttering and about 1 million U.S. adults have aphasia. These conditions make reading, speaking, writing and comprehending difficult.</p> <p>People with speech and language disorders can find hope in rehabilitation. Speech-language pathologists can evaluate and treat these disorders. This can lead to a happier, healthier and more expressive life.</p> <h2>Types of speech and language disorders</h2> <h4>Speech and language disorders come in many forms, each with its own characteristics:</h4> <ul> <li><strong>Aphasia</strong><br /> People with aphasia have difficulty with reading, writing, speaking or understanding information they've heard. The intelligence of a person with aphasia is not affected.</li> <li><strong>Dysarthria</strong><br /> People with dysarthria demonstrate slurred or imprecise speech patterns that can affect the understanding of speech.</li> <li><strong>Apraxia</strong> <br /> A person with this disorder has difficulty coordinating lip and tongue movements to produce understandable speech.</li> <li><strong>Dysphagia</strong><br /> This condition refers to swallowing difficulties, including food sticking in the throat, coughing or choking while eating or drinking, and other difficulties.</li> <li><strong>Stuttering</strong><br /> This speech disorder involves frequent and significant problems with normal fluency and flow of speech. People who stutter know what they want to say but have difficulty saying it.</li> <li><strong>Articulation disorder</strong><br /> People with this disorder have trouble learning how to make specific sounds. They may substitute sounds, such as saying "fum" instead of "thumb".</li> <li><strong>Phonological disorder</strong><br /> Phonological processes are patterns of errors children use to simplify language as they learn to speak. A phonological disorder may be present if these errors persist beyond the age when most other children stop using them. An example is saying "duh" instead of "duck."</li> <li><strong>Voice</strong><br /> Voice disorders include vocal cord paralysis, vocal abuse and vocal nodules, which could result in vocal hoarseness, changes in vocal volume and vocal fatigue.</li> <li><strong>Cognitive communication impairment</strong> <br /> People with cognitive communication impairment have difficulty with concentration, memory, problem-solving, and completion of tasks for daily and medical needs.</li> </ul> <p>Speech and language disorders are more common in children. It can take time to develop the ability to speak and communicate clearly. Some children struggle with finding the right word or getting their jaws, lips or tongues in the correct positions to make the right sounds.</p> <p>In adults, speech and language disorders often are the result of a medical condition or injury. The most common of these conditions or injuries are a stroke, brain tumor, brain injury, cancer, Parkinson's disease, multiple sclerosis, Lou Gehrig's disease or other underlying health complications.</p> <h2>Treatment options</h2> <p>Speech and language disorders can be concerning, but speech-language pathologists can work with patients to evaluate and treat these conditions. Each treatment plan is specifically tailored to the patient.</p> <h4>Treatment plans can address difficulties with:</h4> <ul> <li>Speech sounds, fluency or voice</li> <li>Understanding language</li> <li>Sharing thoughts, ideas and feelings</li> <li>Organizing thoughts, paying attention, remembering, planning or problem-solving</li> <li>Feeding and swallowing</li> <li>Vocabulary or improper grammar use</li> </ul> <p>Treatment typically includes training to compensate for deficiencies; patient and family education; at-home exercises; or neurological rehabilitation to address impairments due to medical conditions, illnesses or injury.</p> <p>Treatment options are extensive and not limited by age. Children and adults can experience the benefits of treatment.</p> <p>If you or a loved one are struggling with speech and language issues, you are not alone. Millions of people experience similar daily challenges. Better yet, help is available.</p> <p><em><a href="/providers/monica-marzinske-cccslp" target="_self" title="Opens in same window.">Monica Marzinske</a> is a <a href="/services-and-treatments/speech-language-therapy" target="_self" title="Opens in same window.">speech-language pathologist</a> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Dysphagia</li> <li>Neurogenic communication disorders</li> <li>Pediatric speech and language development</li> </ul>CCC-SLP<p><strong>Education</strong></p> <ul> <li>Master's degree, Communication Disorders, Minnesota State University-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li><strong></strong>Certificate of Clinical Competence, American Speech-Language-Hearing Association (ASHA)</li> <li>Lee Silverman Voice Training (LSVT)</li> </ul>Marzinske<img src="/-/media/shared-files/images/medical-professionals/full/mankato/monica-marzinske-cccslp.jpg?h=200&iar=0&w=200&sc_lang=en&hash=435C91A04A0B7E67D7B977043F5176BB" alt="Monica Marzinske CCC-SLP" width="200" height="200" DisableNVelocity="true" />Monica<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15858111Monica Marzinske, CCC-SLP1<img src="/-/media/national-files/images/hometown-health/2022/adult-and-child-looking-down.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D73DAEFC47FFC339F9469FFAFB585F23" alt="Adult and child looking down" width="660" height="370" DisableNVelocity="true" />Speech-LanguageThe evaluation and treatment of communication disorders and swallowing disorders.Dawn Haller8/7/2023You protect your community and children when they're vaccinated. Learn about the benefits of vaccines, and get answers to common questions.Why childhood vaccinations matter<p>Protecting your children is one of the most critical responsibilities of parenthood. You protect them with shelter, safety and proper nutrition. But if you've missed their vaccinations, you expose them to potentially dangerous — even deadly — diseases. The most effective way to prevent these diseases is to ensure your child receives the proper vaccination series, typically completed by age 6.</p> <h2>Benefits of vaccinations</h2> <p>Early childhood vaccinations protect children when they're most vulnerable. They protect against 14 different childhood illnesses, many of which can have devastating effects on children. These include HPV, influenza, measles, polio, tetanus and pertussis (whooping cough).</p> <p>Due to the outstanding success of vaccinations, many people in younger generations haven't seen the terrible consequences of these diseases. Nonetheless, certain illnesses resurface as vaccination rates decrease.</p> <p>In addition to keeping your kids safe, regular vaccination of healthy children helps protect those children in the community who cannot receive vaccinations because of health problems or allergies. This concept is called herd immunity. However, vaccination rates usually need to be greater than 95% to effectively protect those who cannot be vaccinated. So, don't forgo vaccinations because you assume others will safeguard you.</p> <h2>Here are answers to common questions about vaccinations:</h2> <h3>Is there a difference between vaccination and immunization?</h3> <p>Yes. A vaccination uses dead or weakened versions of bacteria or viruses to protect people against diseases and conditions. Immunization is the method by which a person develops immunity to these diseases. This happens via vaccination or from infection with that bacteria or virus.</p> <h3>How do vaccines work?</h3> <p><strong> </strong></p> <p>Vaccinations use a weakened or dead antigen, a small piece of the virus or bacteria that helps the body trigger an immune system response. This allows children to develop natural immunity while facing a significantly decreased risk of harm compared to an actual infection.</p> <h3>Are vaccinations really that important?</h3> <p>Yes, vaccinations are important, especially for young children. According to the <a rel="noopener" href="https://www.cdc.gov/" target="_blank" title="Opens in a new window.">Centers for Disease Control and Prevention</a> (CDC), infants receive some passive immunity from their mothers after birth. However, these immunities wear off during the child's first year and are ineffective against diseases like whooping cough.</p> <p>Without vaccinations, young children's bodies often can't fight diseases. This can lead to severe complications and even death.</p> <h3>Should I space my child's vaccinations out?</h3> <p>No evidence suggests it's more effective for children to receive vaccinations in intervals. Babies can receive multiple vaccinations at once without an issue. Babies are exposed to new antigens every day, and the number of antigens in vaccines is only a fraction of what they're exposed to environmentally.</p> <p>Children can respond to multiple vaccine exposures at the same time without adverse effects. Studies show that vaccinations given in a group are just as effective as individual shots.</p> <h3>Is there a link between vaccinations and autism?</h3> <p>No. There is <a href="/hometown-health/speaking-of-health/autism-vaccine-link-debunked" target="_self" title="Opens in same window.">no link between vaccinations and autism</a>. The study that initially made this claim has been refuted by the journal in which it was originally published and numerous other peer-reviewed scientific journals.</p> <h3><strong>Are vaccines safe?</strong></h3> <p>Yes. Vaccines undergo thorough testing to ensure they are safe and benefit those receiving them. There are minor risks with vaccines, including fever, skin irritation and soreness. These side effects are much less severe than the illnesses they aid in preventing.</p> <h3>What vaccinations are recommended?</h3> <h4>The CDC recommends these vaccinations for children:</h4> <ul> <li><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/sars-cov-2-covid-19-vaccine-mrna-lnp-spike-protein-pfizer-intramuscular-route/description/drg-20506420" target="_blank" title="Opens in a new window.">COVID-19</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/diphtheria-tetanus-acellular-pertussis-hepatitis-b-and-polio-vaccine-intramuscular-route/description/drg-20061797" target="_blank" title="Opens in a new window.">Diphtheria, tetanus and acellular pertussis</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/haemophilus-b-conjugate-vaccine-intramuscular-route/description/drg-20069853" target="_blank" title="Opens in a new window.">Haemophilus influenza B</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/hepatitis-a-and-hepatitis-b-vaccine-intramuscular-route/description/drg-20061965" target="_blank" title="Opens in a new window.">Hepatitis A</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/hepatitis-a-and-hepatitis-b-vaccine-intramuscular-route/description/drg-20061965" target="_blank" title="Opens in a new window.">Hepatitis B</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/human-papillomavirus-vaccine-intramuscular-route/precautions/drg-20127679" target="_blank" title="Opens in a new window.">HPV</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/flu/symptoms-causes/syc-20351719" target="_blank" title="Opens in a new window.">Influenza</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/meningococcal-vaccine-intramuscular-route-subcutaneous-route/description/drg-20064657" target="_blank" title="Opens in a new window.">Meningococcal</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/pneumococcal-vaccine-polyvalent-intramuscular-route-subcutaneous-route/description/drg-20065538" target="_blank" title="Opens in a new window.">Measles, mumps and rubella</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/pneumococcal-vaccine-polyvalent-intramuscular-route-subcutaneous-route/description/drg-20065538" target="_blank" title="Opens in a new window.">Pneumococcal</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/diphtheria-tetanus-acellular-pertussis-polio-vaccine-intramuscular-route/description/drg-20071983" target="_blank" title="Opens in a new window.">Polio</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/rotavirus-vaccine-live-oral-route/description/drg-20071625" target="_blank" title="Opens in a new window.">Rotavirus</a></li> <li><a rel="noopener" href="https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-facts-about-vaccinations" target="_blank" title="Opens in a new window.">Varicella (chickenpox)</a></li> </ul> <p>Many vaccinations can be administered in groups, and catch-up schedules are available. Certain people shouldn't receive vaccines, like those who recently had a blood transfusion; have severe, life-threatening allergic reactions to the vaccine ingredients; or are immunocompromised or have a weakened immune system because of medical conditions or treatments for diseases.</p> <p>When considering your child's health, make sure you factor in the necessity of proper childhood vaccinations. You protect your child and your community when they are fully vaccinated. Talk with your child's healthcare team if you have questions.</p> <p><a href="/providers/jessica-sheehy-pac" target="_self" title="Opens in same window."><em>Jessica Sheehy</em></a><em> is a physician assistant in <a href="/services-and-treatments/infectious-diseases" target="_self" title="Opens in same window.">Infectious Diseases</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Antimicrobial stewardship</li> <li>Infectious disease</li> <li>Travel medicine</li> </ul>P.A.-C.<p>My goal is to help my patients understand what is happening in regard to their infection, and how it impacts them. When my patients are informed, they can fully participate in the development of a plan that will treat their infection.</p> <p>I have always had an interest in microbiology, and have a college minor in microbiology. Therefore, infectious diseases was a natural fit for my professional career. </p> <p>I love to travel and visit my friends and family in Montana as often as I can.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Physician Assistant Studies, Arcadia University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>National Commission on Certification of Physician Assistants</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Sheehy<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jessica-sheehy-pac.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4E5429A03BCFC322B550B0EC92C132BF" alt="Jessica Sheehy, P.A.-C., P.A." width="280" height="280" DisableNVelocity="true" />{645A5342-C9AE-4AD4-9114-2A0634580FC2}Jessica<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15739287Jessica Sheehy PAC1{C8A905E8-82D3-45FC-9669-A5F09F2EF6CA}<img src="/-/media/national-files/images/hometown-health/2023/child-with-bandage-on-arm.jpg?h=370&iar=0&w=660&sc_lang=en&hash=7AA71594D95E1799D90DB3FE5FB94503" alt="Child with bandage on arm" width="660" height="370" DisableNVelocity="true" />Immunizations<p>Disease prevention is crucial to your health. Getting vaccinated is one of the best ways to maintain good health, and protect you and those you care about against infectious diseases. Vaccinations offer protection against serious diseases by stimulating the immune system to create antibodies against certain bacteria or viruses.</p><br/><p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infectious-diseases/in-depth/vaccine-guidance/art-20536857" target="_blank" title="Opens in a new window.">Get vaccine guidance from Mayo Clinic</a>, including benefits, safety, side effects and what to know about recommended vaccines for babies, children, teens, adults and during pregnancy. For recommended vaccines based on age, refer to the <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/adult" target="_blank" title="Opens in a new window.">adult</a> or <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/child" target="_blank" title="Opens in a new window.">child and adolescent</a> schedules.</p><br/><p>Review the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/coronavirus-covid-19/history-disease-outbreaks-vaccine-timeline" target="_blank" title="Opens in a new window.">history of infectious disease outbreaks and vaccines timeline</a> for information about major disease outbreaks, epidemics and pandemics, and the impact of vaccines and research.</p>Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller5/29/2014<p>Knowledge of work-related injuries with actions to prevent them will keep you healthy and avoid missed work days.</p>Avoiding and recovering from work-related injuries<img alt="Occupational Medicine" src="/-/media/local-files/eau-claire/images/medical-services/occupational-health/occ-med-hard-hat.jpg?h=284&w=300&sc_lang=en&hash=42F9286AFF14FC321AE289293D756A05" style="height: 284px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>Time away from work can be a wonderful thing, as long as it's planned. Missed days of work because of injury are not in the same category as vacation or paid time off. Unfortunately, work-related injuries are the reason behind more than 1.1 million missed work days, according to the Bureau of Labor Statistics.</p> <p>That's why occupational medicine providers are around — to help prevent work-related injuries and rehabilitate those who do suffer injuries. Let's look at what occupational medicine really is and some common questions occupational medicine providers face.</p> <h2>What is occupational medicine?</h2> <p>Occupational medicine provides a full spectrum of services aimed at keeping employees of regional companies healthy and safe at work. Occupational medicine providers offer physical examinations, health recommendations and other wellness programs to prevent illness and injury at work. Additionally, we help people who have been injured on the job to get back to work.</p> <h2>I hurt my back at work. Should I take time off to rest?</h2> <p>The first step would be to see a physician to determine what is causing the pain. We see a lot of back injuries in occupational medicine as these are common in many workplaces. If there is not concern for a fracture or herniated disc, the best treatment is anti-inflammatory medication, stretching and modified work activities to keep as active as able. Bed rest has been shown to prolong healing time for back injuries. So, keep moving as much as possible.</p> <h2>How do I prevent back pain and injuries at work?</h2> <h3>Here are some basic tactics you can employ to keep your back healthy at work:</h3> <ul> <li>Maintain a healthy weight.</li> <li>Strive for 30 minutes of exercise each day.</li> <li>Use good posture — keep weight balanced on your feet, avoid slouching, and use a pillow or rolled towel on your chair, if needed, to support your back.</li> <li>Lift heavy objects using your legs, not your back.</li> <li>Pay attention to your body — if you're aching, take a break or ask for help.</li> <li>Try to break up repetitive tasks.</li> </ul> <h2>What should I do about pain and numbness in my hand?</h2> <p>See a physician as soon as you have concern about hand pain as it is easier to resolve when treated quickly. If you think the pain is caused by your work activities, an occupational medicine provider will want to learn more about your job, your symptoms and how the injury occurred.</p> <p>Most hand pain can be reversed quickly with temporary work modifications, decreasing inflammation and bracing. If the pain was caused by ergonomic issues at your workstation, we may come to your work site to do an evaluation of the workstation and recommend modifications to improve the pain and prevent it from recurring.</p> <h2>Are there new guidelines for DOT exams for commercial drivers?</h2> <p>Yes. On May 21, 2014, the U.S. Department of Transportation (DOT) began requiring commercial motor vehicle drivers to be examined by a healthcare professional listed on the <a rel="noopener" href="https://nationalregistry.fmcsa.dot.gov/NRPublicUI/home.seam" title="Opens in a new window." target="_blank">National Registry of Certified Medical Examiners</a>. The DOT only will accept physical examinations and CMV medical certificates from certified providers.</p> <p>Mayo Clinic Health System has providers certified to perform physical examinations on drivers seeking commercial motor vehicle licenses. Our goal in occupational medicine is to keep drivers healthy so they can be safe on the road. We follow DOT recommendations and regulations for certifying drivers and will work closely with drivers to help make sure they get evaluation and treatment of any conditions that could limit their ability to drive. We value the importance of drivers and the transportation industry to our country and economy. We want to keep drivers on the road if possible.</p> <p>Occupational medicine is available to help you and your co-workers stay healthy and able to do your jobs — no matter what industry you work in. Coupling knowledge of work-related injuries with actions to prevent them will keep you healthy and at work.</p><img src="/-/media/local-files/eau-claire/images/medical-services/occupational-health/occ-med-hard-hat.jpg?h=284&iar=0&w=300&sc_lang=en&hash=EBF39816DFF138AD7290264CF42F3676" alt="Occupational Medicine" width="300" height="284" DisableNVelocity="true" />Occupational MedicineBusiness success depends upon the productivity of the workforce. Occupational medicine helps businesses and organizations prevent and manage occupational and environmental injuries, illnesses and disabilities.Dawn Haller4/25/2014<p>So your loved one has decided to have bariatric surgery to improve their health. They'll need your love and support as they go through this life-changing process. Here is some advice on how to be the best support system you can be.</p>Tips to help you support a loved one who has chosen bariatric surgery<p><img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?sc_lang=en&hash=4396297DED700190C18AE591368ED484" alt="Heidi Bednarchuk C.N.S." style="float: right; margin-bottom: 10px; margin-left: 10px;" />So, your loved one has decided to have bariatric surgery to improve her health. Your loved one will need your love and support as she goes through this life-changing process.</p> <h2>Here is some advice on how to be the best support system you can be:</h2> <ul> <li><strong>Educate yourself.</strong><br /> Learn about the bariatric surgery for weight-loss program.</li> <li><strong>Eliminate temptation.</strong><br /> Keep nutritious foods on hand, and do not bring foods that your loved one should not eat or drink into the house.</li> <li><strong>Be aware that your loved one must eat slower after surgery.</strong><br /> Be patient and allow more time for meals.</li> <li><strong>Encourage regular physical activity.</strong><br /> Offer to go for walks or bike rides with them.</li> <li><strong>Offer to help.</strong><br /> Find out what your loved one needs. What are they struggling with? What would make things easier?</li> <li><strong>Take care of yourself.</strong><br /> Share your feelings, and talk about how you can make changes together.</li> <li><strong>Focus on the positive.</strong><br /> There are going to be good days and bad days. It can be difficult to change lifelong habits. Acknowledge the changes that your loved one has already made and support them as they continue to work toward better health.</li> </ul> <p><em><a href="/providers/heidi-bednarchuk-cns" target="_self" title="Opens in same window.">Heather Bednarchuk</a> is a clinical nurse specialist in <a href="/services-and-treatments/bariatric-surgery" target="_self" title="Opens in same window.">Bariatric Surgery</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Weight-loss surgery</li> <li>Weight management</li> </ul>APRN, CNS<p>Weight is a very emotional issue and I like to think of my office as a “no blame, no shame zone.” My goal is to listen and understand my patient’s struggles and work together to develop a plan to address them. </p> <p>I have struggled with weight myself for most of my adult life and have a close family member that had bariatric surgery.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Minnesota State University-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Health Clinical Nurse Specialist, American Nurses Credentialing Center</li> <li>Certified Bariatric Nurse, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Membership</strong></p> <ul> <li>President-Elect, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Bednarchuk<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Heidi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15681548Heidi Bednarchuk, APRN, CNS1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller4/25/2014<p>If you're not getting some physical activity most days, now is the time to start. Here's some information to help you get started with a plan that works for you. </p>Physical activity: Benefits and simple steps<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?sc_lang=en&hash=4396297DED700190C18AE591368ED484" alt="Heidi Bednarchuk C.N.S." style="float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>If you're not getting some physical activity most days, now's the time to start. Here’s some information to help you get started with a plan that works for you.</p> <h2>Benefits of physical activity</h2> <p>Physical activity can improve or prevent other health conditions, including: </p> <ul> <li>High blood pressure</li> <li>High cholesterol or triglycerides</li> <li>Diabetes</li> <li>Depression</li> <li>Heart disease</li> </ul> <p>When you exercise, your body releases chemicals that can help boost your mood and help you feel more relaxed.</p> <p>Exercise can help you build muscle and increase your endurance and can help your heart and lungs work better so you have more energy to do the things you want to do.</p> <p>Regular exercise can help you fall asleep faster and stay asleep longer.</p> <h3>Simple steps you can take to increase physical activity include:</h3> <ul> <li>Start with 10 minutes at a time and work your way up. You don't have to do it all at once.</li> <li>Take the stairs instead of the elevator or escalator.</li> <li>Park further back in the parking lot.</li> <li>Buy a pedometer or activity monitor. Set daily goals and increase your target as you become more active.</li> </ul> <p> Using more calories than you take in will encourage weight loss and weight maintenance. Take this information and put it to use so that you can improve your health and well-being. </p> <p><em><a href="/providers/heidi-bednarchuk-cns" target="_self" title="Opens in same window.">Heidi Bednarchuk</a> is a clinical nurse specialist in <a href="/services-and-treatments/bariatric-surgery" target="_self" title="Opens in same window.">Bariatric Surgery</a> in <a href="/locations/fairmont">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Weight-loss surgery</li> <li>Weight management</li> </ul>APRN, CNS<p>Weight is a very emotional issue and I like to think of my office as a “no blame, no shame zone.” My goal is to listen and understand my patient’s struggles and work together to develop a plan to address them. </p> <p>I have struggled with weight myself for most of my adult life and have a close family member that had bariatric surgery.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Minnesota State University-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Health Clinical Nurse Specialist, American Nurses Credentialing Center</li> <li>Certified Bariatric Nurse, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Membership</strong></p> <ul> <li>President-Elect, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Bednarchuk<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Heidi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15681548Heidi Bednarchuk, APRN, CNS1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller4/25/2014<p>After bariatric surgery, most patients lose weight rapidly no matter how they eat or how much physical activity they get. Learn why the commitment to a healthy lifestyle needs to be life-long. </p>Important steps to take before bariatric surgery<p><img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?sc_lang=en&hash=4396297DED700190C18AE591368ED484" alt="Heidi Bednarchuk C.N.S." style="float: right; margin-bottom: 10px; margin-left: 10px;" />After bariatric surgery, most patients lose weight rapidly no matter how they eat or how much physical activity they get. However, after the first 12 to 18 months, you may start regaining the weight you lost if you are not eating right and exercising regularly. The commitment to a healthy lifestyle needs to be life-long.</p> <p>Here are some things you can do to help prepare for surgery. Your team at Mayo Clinic Health System will provide the support and education you need to make these changes part of your new lifestyle.</p> <ul> <li>Go through your house and get rid of unhealthy, potentially tempting foods.  </li> <li>Start reducing the amount of carbonated beverages and caffeine you drink. You need to give these up before you have surgery.</li> <li>Practice eating slowly and chewing food thoroughly. Eating a normal meal should take 30 minutes.</li> <li>Buy a blender or food processor if you don’t already have one. You will also need measuring cups and a food scale.</li> <li>Talk with your registered dietitian about your post-surgery diet, and start planning now. Have appropriate foods ready when you come home from your surgery.</li> <li>Make sure that you have protein supplements on hand. You will need to eat plenty of protein after surgery. If you are not currently taking a multivitamin and calcium supplement, now is the time to start.</li> </ul> <p> Exercise as tolerated. If you are not currently active, start with short walks and build your distance. Every step counts! </p><ul> <li>Weight-loss surgery</li> <li>Weight management</li> </ul>APRN, CNS<p>Weight is a very emotional issue and I like to think of my office as a “no blame, no shame zone.” My goal is to listen and understand my patient’s struggles and work together to develop a plan to address them. </p> <p>I have struggled with weight myself for most of my adult life and have a close family member that had bariatric surgery.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Minnesota State University-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Health Clinical Nurse Specialist, American Nurses Credentialing Center</li> <li>Certified Bariatric Nurse, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Membership</strong></p> <ul> <li>President-Elect, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Bednarchuk<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Heidi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15681548Heidi Bednarchuk, APRN, CNS1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller4/25/2014Are you considering bariatric surgery, but wondering how it works or what you might expect during the process? Check out these frequently asked questions and answers.Frequently asked questions about bariatric surgery<p><img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?sc_lang=en&hash=4396297DED700190C18AE591368ED484" alt="Heidi Bednarchuk C.N.S." style="float: right; margin-bottom: 10px; margin-left: 10px;" /></p> <h2>How long will my surgery take?</h2> <p>This depends on the <a rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/bariatric-surgery/in-depth/weight-loss-surgery/art-20045334?pg=2" target="_blank" title="Opens in a new window.">type of bariatric surgery</a> you are having. If you are having a Roux-en-Y gastric bypass, surgery will typically take 2 1/2 to three hours. If you are having a sleeve gastrectomy, you can expect surgery to take 1 1/2 to two hours. Each case is individual, and these times are only rough estimates.</p> <h2>What are possible complications associated with bariatric surgery?</h2> <p>At your pre-op visit, your doctor will thoroughly review risks and potential complications with you. You will work together to complete a checklist of potential complications to be sure that you understand each one.</p> <p>Although rare, complications may include bleeding, blood clots, breathing problems, infections, and death. You will receive antibiotics to prevent infection and medicine to prevent blood clots.  We will get you up and moving after your surgery and will have you wear special compression boots when in bed, which also helps prevent blood clots.</p> <p>Occasionally, your doctor will not be able to complete <a rel="noopener noreferrer" href="http://www.medicinenet.com/laparoscopy/article.htm" target="_blank" title="Opens in a new window">laparoscopic</a> surgery and will have to switch to an open surgery. If this happens, you may need to stay in the hospital longer and will need to allow more time before returning to work. You will have time to talk to your doctor about any concerns or questions you have about risks before your surgery.</p> <h2>What kind of anesthesia will I have?</h2> <p>The anesthesiologist will meet with you before surgery to talk about your anesthesia. All patients having bariatric surgery will have general anesthesia. This means that you will be completely asleep during your surgery. The anesthesiologist will insert a tube through your mouth to help you breath. Your condition will be monitored closely by the anesthesiologist throughout your surgery.</p> <h2>Will I need a blood transfusion after my surgery?</h2> <p>Although uncommon, some patients may need to receive blood following surgery. A lab technician will come in to your room each morning to collect blood so we can monitor your condition closely. If you do need blood, our nurses will provide you with information on blood transfusions.</p> <h2>How long will I have to stay in the hospital?</h2> <p>Most patients will spend two nights in the hospital. For example, if you have surgery on a Monday, you can expect to go home after lunch on Wednesday.</p> <h2>How long before I can return to work?</h2> <p>Some people are able to go back to work two weeks after surgery. You may have to take more time off if you have other health concerns or if your job requires heavy lifting.</p> <h2>When can I eat regular foods?</h2> <p>If you have the gastric sleeve procedure, you will have full liquids, such as creamed soup and cream of wheat, for three weeks. If you have Roux-en-Y gastric bypass, you will need to eat a blended, or pureed, diet for several weeks. These foods do not have to be bland. You will work closely with our registered dietician to find soft foods that you like but that also provide the amount of protein you need. Gradually you’ll go back to eating a regular diet of healthy foods. It is important to know that there may be some foods that your system may not tolerate after surgery, such as red meat, certain breads and starchy foods. </p> <h2>Will I need cosmetic surgery?</h2> <p>Most patients do not choose to have cosmetic surgery. Patients are encouraged to exercise and maintain a healthy diet to minimize the need for cosmetic surgery. However, if you choose to have this type of surgery, we can refer you to a skilled plastic surgeon. Most insurance companies will not pay for cosmetic surgery unless it is medically necessary.</p> <h2>How much weight can I expect to lose?</h2> <p>The average patient loses about two- thirds of their excess bodyweight in the first 12 to 18 months after surgery. Your excess body weight is the difference between what you weigh now and what your ideal body weight is. For example, if you currently weigh 300 pounds and your ideal body weight is 150 pounds, you have 150 pounds of excess body weight. You could expect to lose approximately two-thirds of that weight, or 100 pounds. Most bariatric surgery patients do not actually get to their "ideal" weight.</p> <p> In the year following surgery, you will tend to lose weight no matter how you eat or how active you are. To keep the weight off, you will need to eat a healthy diet and get plenty of exercise. </p><ul> <li>Weight-loss surgery</li> <li>Weight management</li> </ul>APRN, CNS<p>Weight is a very emotional issue and I like to think of my office as a “no blame, no shame zone.” My goal is to listen and understand my patient’s struggles and work together to develop a plan to address them. </p> <p>I have struggled with weight myself for most of my adult life and have a close family member that had bariatric surgery.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Minnesota State University-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Health Clinical Nurse Specialist, American Nurses Credentialing Center</li> <li>Certified Bariatric Nurse, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Membership</strong></p> <ul> <li>President-Elect, American Society for Metabolic and Bariatric Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Bednarchuk<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Heidi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15681548Heidi Bednarchuk, APRN, CNS1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/shared-files/images/medical-professionals/full/mankato/heidi-bednarchuk-cns.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4FA8ABD1C131281B9AB8444BFA59FB44" alt="Heidi Bednarchuk, C.N.S." width="280" height="280" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller6/29/2022Life at the dinner table looks different for people with food allergies, which often is confused with food intolerance. Understand the differences to help manage your meal planning.All about food allergies<p>What if you had to carefully read the ingredients of every food you ate to avoid an allergic reaction? For thousands of people in the U.S., this is the reality of living with a food allergy.</p> <p> Life at the dinner table is different for those with food allergies. Recent studies show that approximately 5% of children under age of 5 and 3% of adults have food allergies.</p> <p><a href="/hometown-health/speaking-of-health/food-intolerance-or-food-allergy" target="_self" title="Opens in same window.">Food allergies and intolerances</a> often are confused for one another. The symptoms can be similar.</p> <h2>What is a food allergy?</h2> <p>If you have a food allergy, your body is overreacting to a specific food as if it were a threat. This can occur when you ingest even the smallest amount of the food. For some people, the allergy may be triggered by smelling or coming into contact with the food.</p> <p>When you come into contact with the food, your immune system releases an antibody called immunoglobulin E to neutralize the food allergen.</p> <h3>The immunoglobulin antibodies tell your immune system to release a chemical called histamine, which causes many allergic symptoms:</h3> <ul> <li>Itching</li> <li>Swelling</li> <li>Hives</li> <li>Difficulty breathing</li> <li>Vomiting</li> <li>Diarrhea</li> <li>Abdominal cramps</li> <li>Anaphylaxis, which is a severe, life-threatening reaction</li> </ul> <h3>The top eight most common food allergens are:</h3> <ol> <li>Eggs</li> <li>Milk</li> <li>Peanuts</li> <li>Shellfish</li> <li>Tree nuts</li> <li>Soy</li> <li>Fish</li> <li>Wheat</li> </ol> <h2>What is food intolerance?</h2> <p>Unlike an allergic reaction, the symptoms of food intolerance are typically gastrointestinal. An intolerance means that your body does not have the correct mechanisms to digest certain foods properly. </p> <p>A common food intolerance is to lactose — the main sugar in milk products. If you have a <a href="/hometown-health/speaking-of-health/a-closer-look-at-lactose-intolerance" target="_self" title="Opens in same window.">lactose intolerance</a>, your body has difficulty digesting lactose, causing symptoms of bloating, abdominal pain and sometimes diarrhea.</p> <h3>Other intolerances that are sometimes confused with food allergy include:</h3> <ul> <li>Irritable bowel syndrome — a condition causing frequent diarrhea, constipation, bloating and other gastrointestinal symptoms when excess short-chain carbohydrates are consumed</li> <li>Celiac disease — a condition where the body sustains damage at a microscopic level from <a href="/hometown-health/speaking-of-health/gluten-free-what-does-that-mean" target="_self" title="Opens in same window.">ingesting gluten</a>, which is found in wheat, barley or rye products</li> <li>Food poisoning causes by bacteria that contaminate food</li> </ul> <h2>How a food allergy is diagnosed</h2> <p>An allergist is the best qualified professional to diagnose a food allergy. Your allergist will begin by taking a detailed medical history to find out whether your symptoms are an allergic reaction, an intolerance or another health problem.</p> <h3>Other food allergy tests include:</h3> <ul> <li><strong>Skin test<br> </strong>A skin test may determine which foods, if any, trigger your allergic symptoms. In skin testing, a small extract of the food is placed on your forearm or back by a tiny pin prick just below the skin. If you're allergic to the substance, you'll develop a small bump.</li> <li><strong>Blood test<br> </strong>Your allergist may also take a blood sample to measure the levels of food-specific immunoglobulin E. Positive blood tests do not necessarily mean that you have a food allergy, but they can help put together the pieces to the puzzle.</li> <li><strong>Food diary</strong><br> You may be asked to keep a food diary of what you eat and whether you have a reaction.</li> <li><strong>Elimination diet</strong><br> A limited elimination diet is removing the suspected food allergen from your diet under the direction of your health care professional for a few weeks. You then add the food item back into your diet to see if symptoms return.</li> <li><strong>Oral food challenge</strong><br> During this test, conducted in your allergist's office, you are given small, but increasing amounts of the suspect food. Your health care professional watches you to see whether a reaction occurs. A reaction only to suspected foods confirms the diagnosis of a food allergy. If you don't have a reaction, you may be able to include that food in your diet again.</li> </ul> <p>Unfortunately, those with food allergies cannot be cured. You can only prevent the symptoms by avoiding the foods that cause a reaction. If you come into contact with a food that causes a minor allergic reaction, you can often use an antihistamine to reduce the symptoms.</p> <p>For severe reactions, you may need an emergency epinephrine injection or a trip to the emergency department. You should always wear a medical alert bracelet or necklace. Seek medical care if you suspect you are having an allergic reaction.</p> <p><em>Kjersten Nett is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Clinical Nutrition</a> in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a> and <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2022/herbed-shrimp.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1F8A2DBC9C7C8E54BD5044312EEE217E" alt="Herbed shrimp" width="660" height="370" DisableNVelocity="true" />Allergy and AsthmaOur allergists provide care for your allergies, asthma and conditions that affect the immune system's ability to defend the body against foreign or abnormal cells. The main treatment goal is your satisfaction when your condition is under control and quality of life is improved.Celiac DiseaseCeliac disease is a digestive condition triggered by consumption of the protein gluten, which primarily is found in bread, pasta, cookies, pizza crust and many other foods containing wheat, barley or rye.Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller3/15/2022Does it sometimes sound like a warm summer night in your head? If you're hearing crickets and other noises, you may have tinnitus. Learn more about this condition.Are you hearing crickets?<p>Crickets, crickets, crickets.</p> <p>I hear them all the time, even in the winter. I hear them more in one ear than the other. Sometimes they don't sound like crickets, but a ringing, hissing and even chirping. At times, they're loud — really loud. I have tinnitus.</p> <p>I'm not alone. Nearly 45 million people suffer from tinnitus or head noises. The sound, or sounds, may be intermittent or annoyingly continuous in one or both ears.</p> <p>Mine is intermittent, catching me off guard when I least expect it. It's especially bothersome when I'm trying to have a conversation or fall asleep.</p> <p>So what causes tinnitus? Experts believe it comes from damage to the hair cells in the inner ear. The health of these hair cells is important for sending signals to the auditory nerve and ultimately the brain. Injury to them brings on hearing loss and often tinnitus. In most cases, the tinnitus or noises will start years before any identifiable hearing loss.</p> <p>There's no specific cure for tinnitus, but it's important that if you start experiencing these noises to be checked by an audiologist. The audiologist may refer you to an ear, nose and throat specialist. These health care professionals can rule out any worrisome problems and provide management options so the sounds no longer interfere with daily living.</p> <p>Tinnitus can be made worse by external factors, such as stress, anxiety, poor sleep hygiene, caffeine or sodium intake, and even nicotine use or exposure. I've noticed how much worse my sounds are when I'm stressed from a busy workday or when I stayed up too late the night before.</p> <p>I find a few moments of mindfulness or meditation help on those extra stressful days. I also try to get seven to eight hours of sleep each night and keep my caffeine consumption with reasonable limits. Technically, that’s 400 mg of caffeine or about four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks.</p> <p>Others use sound, like a fan or a sound machine playing ocean waves or music, when falling asleep. Some who wear hearing aids to treat hearing loss notice less tinnitus while wearing their devices.</p> <p>Treatment for managing tinnitus isn't a one-size-fits-all approach. Meeting with your health care team, especially an audiologist, can identify tools that are right for you and calm those annoying crickets.</p> <p><em><a href="/providers/katie-dease-aud" target="_self" title="Opens in same window.">Katie Kendhammer, Au.D</a>., is an <a href="/services-and-treatments/audiology">audiologist</a> in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em></p><ul> <li>Amplification/hearing aids</li> <li>Audiometry</li> <li>Pediatrics</li> <li>Tinnitus</li> </ul>Au.D.<p><strong>Education</strong></p> <ul> <li>Doctor of Audiology, University of Wisconsin-Stevens Point</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Audiology</li> <li>Certificate of Clinical Competence, American Speech-Language-Hearing Association</li> <li>Hearing Instrument Dispenser</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Speech-Language-Hearing Association</li> </ul>Dease<img src="/-/media/shared-files/images/medical-professionals/full/mankato/katie-dease-aud.jpg?h=280&iar=0&w=280&hash=2A9E758AE48ADAA463D9362B7EE868C8" alt="Katie Dease, Au.D." width="280" height="280" DisableNVelocity="true" />{A4D89010-062B-42B7-830A-2F6D0A2BD079}Katie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15263924Katie Dease, Au.D.1{18E5E65E-45C8-4C48-BD32-A914794E2AA4}<img src="/-/media/national-files/images/hometown-health/2022/knit-sweater-long-blonde-hair.jpg?h=370&iar=0&w=660&sc_lang=en&hash=83943F020645B8078C8AD87ABD288647" alt="Person with long blonde hair wearing knit sweater" width="660" height="370" DisableNVelocity="true" />Ear HealthAn audiologist specializes in evaluating and treating people of all ages with hearing loss, dizziness and balance disorders. Specialty audiology consultation is available for assessment and treatment of hearing loss, tinnitus, dizziness and balance disorders.Dawn Haller2/22/2022<p>Emotional overeating can lead to unhealthy eating patterns. Learn the difference between emotional and physical hunger, and how to break the cycle.</p>Feeding your feelings<p>Many people have experienced emotional eating at some point in their lives. You don't always eat to support what your physical body needs — you feed your emotions. Eating when feeling certain emotions can replace the emotional void and create a false sense "fullness." The core area of concern is not feeling powerless over emotional eating, it's feeling powerless over your emotions.</p> <p>Emotional hunger never can be satisfied with food. Emotional overeating can make you feel good, but afterwards, you're left with feelings of guilt, shame and powerlessness. Often the guilt may lead to circular dieting. Diets don't fail because you have lack of willpower or control, they fail because your emotional needs are not being met. When you ignore these emotions, they continue many times with an unhealthy eating pattern.</p> <h4>The differences between emotional hunger and physical hunger are:</h4> <table> <tbody> <tr> <td rowspan="1" colspan="1"><strong>Emotional hunger</strong> <ul> <li>Comes on suddenly</li> <li>Crave certain foods</li> <li>Not satisfied with fullness</li> <li>Feel guilt or shame </li> </ul> </td> <td rowspan="1" colspan="1"><strong>Physical hunger</strong> <ul> <li>Comes on gradually</li> <li>Open to eating any food</li> <li>Feel full and can stop eating</li> <li>Don't feel bad </li> </ul> </td> </tr> </tbody> </table> <br /> <h4>There is hope</h4> <p>The answers are within you if you dig deep to learn what triggers your emotional eating for comfort. Ask yourself, "Am I feeling stressed or anxious? Is this a habit steaming back from childhood? Is my social environment affecting my choices? Am I feeling bored or empty inside?" Numbing yourself with food can feel as if it helps avoid emotions that may be uncomfortable to feel and acknowledge.</p> <p>Acknowledging what you're feeling and taking action steps will break the cycle that no longer is serving you. Acknowledging your feeling and taking steps to healing can give you a healthy feeling of empowerment and confidence. You deserve to feel great — emotionally and physically. When your body is nurtured and supported, you're better prepared for life's inevitable curveballs. Exercise, sleep and healthy nutrition can help get you through times of stress, leaving less trips to the fridge.</p> <h4>How to support yourself</h4> <ul> <li>Finding a coach, mentor or counselor can help you discover your emotional eating patterns and root cause.</li> <li>Surround yourself with encouraging friends who share your values, leaving you feeling uplifted and supported.</li> <li>Show yourself love by doing activities you enjoy.</li> <li>Make time for yourself to decompress, journal and relax every day, even if its just five to 10 minutes.</li> </ul> <p><strong>Feel your feelings</strong></p> <p>Feeling your feelings is more effective than feeding them. Notice when you have the trigger to eat when you're not hungry. Take a few moments to pause and notice what emotion is coming up for you. Name the feeling without judgment. Is it boredom, anxiousness or loneliness? When you're able to name what your feeling is, you're able to work through it. </p> <p>Your feelings are a beautiful transparent window into your interior world. They shouldn't be buried with food or other fillers. Feelings help you to uncover fears, explore desires, understand frustrations and define what makes you happy. Find your happiness within.</p> <p><em><a href="/providers/amanda-bassett-swanson-licsw" target="_self" title="Opens in same window.">Amanda Bassett-Swanson</a> is a licensed clinical social worker in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Adjustment disorders</li> <li>Community social services resources </li> <li>Grief and loss</li> <li>Mac Initiative support</li> <li>Mental health care of obstetrics and postpartum women</li> <li>Mental health support for miscarriage, stillbirth and infant/child death</li> <li>Postpartum mood disorders</li> </ul>L.I.C.S.W., PMH-C<p>The primary areas of focus in my practice are strength-based care for woman during their pregnancy, postpartum transition and cognitive behavior therapy.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Social Work, Arizona State University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Department of Economic Security, State of Arizona </li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Licensed Independent Clinical Social Worker</li> <li>Perinatal Mental Health Certification</li> </ul>Bassett-Swanson<img src="/-/media/shared-files/images/medical-professionals/full/mankato/amanda-bassett-swanson-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=327AE41DB5E463CA600EE443DB999285" alt="Amanda Bassett Swanson, L.I.C.S.W., PMH-C" width="280" height="280" DisableNVelocity="true" />Amanda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15136272Amanda Bassett-Swanson LICSW1{F26710D2-A52B-47C8-986C-0B3D1DA0A9D0}<img src="/-/media/national-files/images/hometown-health/2022/writing-in-journal.jpg?h=370&iar=0&w=660&sc_lang=en&hash=72B292E5FEBE2E9A4C103A126C5B0C24" alt="Writing in journal" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Life CoachingThe life coach works with the whole person, taking the time to listen to concerns and asking powerful questions to help motivate you in your desire to make and sustain changes. Through coaching, you are empowered to reach your highest level of physical, emotional and spiritual health.Dawn Haller5/10/2023Viral infections are as common as they are frustrating, but your body is designed to fight them. Learn the difference between bacteria and viruses, and why antibiotics may not be necessary.Why antibiotics aren't always the answer for an illness<p>Have you ever left your healthcare professional's office feeling frustrated that you didn't get an antibiotic for a sinus infection, sore throat or ear infection? If you answered yes, you aren't alone. Millions of people visit their healthcare team each year looking for antibiotics to cure infections. The reality is that if you have a virus that cause illnesses like bronchitis, sinus infection and the common cold, you don't need antibiotics to get better. </p> <h2>Bacteria or virus: What's the difference?</h2> <p>Though both bacteria and viruses are germs too small to see with the naked eye and are spread in a similar way, the similarities end there. Bacteria are cells capable of surviving on their own. Viruses are not cells — they are even smaller particles that require a host, such as your healthy sinus or lung cells, to survive and multiply. This key difference is why antibiotics aren't effective against viruses.</p> <h2>How is it determined if a bacteria or a virus is causing an illness?</h2> <p>Determining whether bacteria or a virus has caused an infection can be difficult. Your healthcare team may run blood tests, collect a urine sample or perform a throat swab to help answer this question. The type of infection often is a clue.</p> <p>For example, scientists know viruses cause bronchitis, so healthcare professionals no longer use antibiotics to treat it. Likewise, over 90% of sinus infections are caused by viruses. Antibiotics typically are not used to treat a sinus infection unless it lasts longer than 10 days without improvement. Your healthcare professional will evaluate, test and review your symptoms to be confident your infection is caused by a bacteria before prescribing an antibiotic.</p> <h2>Why aren't antibiotics used to help a person recover quicker?</h2> <p>The body needs time to fight an infection, whether bacteria or a virus causes that infection. After the infection is gone, the body needs additional time to recover.</p> <p>If an illness does not improve with an antibiotic, this is an indication that the infection causing the illness is viral. Unless an illness becomes severe, additional antibiotics are not needed.</p> <h3>This may have you wondering why healthcare professionals don't prescribe antibiotics to help people recover quicker. The answer is trifold:</h3> <h4>1. Antibiotics don't work for viruses.</h4> <p>Antibiotics work by destroying bacterial cell membranes and bacterial replication. Since viruses are not cells, they do not have cell membranes, so antibiotics are ineffective against them.</p> <h4>2. Antibiotics have side effects.</h4> <p>If you take antibiotics for a viral infection, you are putting yourself at risk for side effects. All antibiotics can cause diarrhea and nausea. Some antibiotics are hard on your kidneys, liver or other body parts. In certain instances, side effects can be life-threatening, such as an allergic reaction. Every antibiotic can have side effects.</p> <h4>3. Using antibiotics to treat viruses causes superbugs.</h4> <p>Superbugs are bacteria that become resistant to antibiotics. This happens when antibiotics are inappropriately used to treat viral infections. When a person gets an infection caused by a superbug, antibiotics don't work. Thousands of people die from these infections every year. Infants, young children and older adults are at greatest risk. These deaths are preventable — but only if antibiotics are used correctly.</p> <p>Viral infections are as common as they are frustrating. Your body is designed to fight these infections. You can help your body heal and strengthen your immune system by getting plenty of rest, staying hydrated and eating healthy.</p> <p>The next time you see your healthcare team for an infection, you have an opportunity to be a good steward of antibiotics. If your healthcare team determines that you don't need antibiotics, you can contribute to the greater good by avoiding unnecessary use of these medications for viral illnesses.</p> <p><em><a href="/providers/carrie-kern-do" target="_self" title="Opens in same window.">Carrie Kern, D.O.</a></em><em>, is a </em><em><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">family medicine</a></em><em> physician in <a href="/locations/ellsworth" target="_self" title="Opens in same window.">Ellsworth</a>, Wisconsin, and <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota. </em></p><ul> <li>Adolescent health</li> <li>Preventive medicine</li> <li>Women’s health</li> </ul>D.O.<p><strong>Education</strong></p> <ul> <li>Des Moines University College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>University of Minnesota – St. Joseph’s Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Medicine</li> </ul>Kern<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/carrie-kern-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4E10714922F39E081ADC081ADB26D057" alt="Carrie Kern DO" width="280" height="280" DisableNVelocity="true" />{AAA82E74-D2AA-47E2-91F3-5B95772E1677}Carrie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15372782Carrie Kern DO1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}<img src="/-/media/national-files/images/hometown-health/2023/young-child-with-hand-over-ear.jpg?h=370&iar=0&w=660&sc_lang=en&hash=19DC8586B5F39F44C3A1F97D59246144" alt="Young child with hand over ear" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller12/8/2022Winter is beautiful, but it does come with risks. Take steps to prevent falls, hypothermia, frostbite and more so you can remain in good health and enjoy the splendor of the season.Watch out for winter mishaps<p>Winter is a beautiful season enjoyed by many people. Outdoor activities in winter can be enjoyable and exhilarating. Yet, there are some risks.</p> <p>Snow, ice and the arctic-chilled air can add a layer of difficulty and potential danger to life. There are major health concerns that are more common during winter. Watch out for these throughout the season.</p> <h2>Slips and falls</h2> <p>Nearly 7 million U.S. adults are treated in Emergency Departments for fall-related injuries each year. The risk of slipping or falling increases significantly in winter due to snow and ice-covered sidewalks. Most slips and falls occur at building entrances, on lawns, in parking lots and garages, and inside walkways.</p> <p>Watch out for uneven ground, protruding structures, holes and debris that can cause slips, trips and falls.</p> <h3>Follow these tips for preventing slips and falls:</h3> <ul> <li><strong>Wear the right shoes.</strong><br /> Properly fitted shoes increase comfort, reduce fatigue and improve safety. Look for shoes with good support and traction. You also can purchase snow grips for the bottoms of your shoes or boots.</li> <li><strong>Take your time.</strong><br /> If you notice that the floor or ground doesn't have much traction, walk slowly and be careful with each step. Don't hurry when walking outside.</li> <li><strong>Walk like a penguin.</strong><br /> Walk with your feet slightly pointed forward and try the "shuffle step" to prevent slips, trips and falls. Taking small steps and waddling like a penguin helps you maintain your center of gravity.</li> <li><strong>Use assistance.</strong><br /> Always use handrails, a walking stick or a cane when out in winter weather.</li> </ul> <h2>Hypothermia prevention</h2> <p>Hypothermia is a serious medical emergency that occurs when your body loses heat faster than it can produce it. Symptoms may include shivering, lack of coordination, confusion, drowsiness and slow, shallow breathing. It occurs when a person's body temperature drops below 95 F (35 C).</p> <h3>Give hypothermia the cold shoulder by remembering the acronym COLD:</h3> <ul> <li><strong>Cover </strong><br /> Wear weather-appropriate clothing, including a hat and scarf to cover your head, face and neck. Cover your hands with mittens, not gloves, to keep your fingers warm.</li> <li><strong>Overexertion<br /> </strong>Be cautious of any winter activities that would cause you to sweat excessively. This can cause you to lose body heat more quickly. </li> <li><strong>Layer<br /> </strong>Wear loose-fitting, layered clothing. Outer clothing made of tightly woven, water-repellent material is best for wind protection. Wool or silk inner layers hold body heat better than cotton does. </li> <li><strong>Dry<br /> </strong>Keep yourself dry. Wet clothing and cold weather can cause a quick drop in body temperature. Remove wet clothing as quickly as possible. </li> </ul> <p>When traveling, keep your vehicle stocked with emergency supplies in case bad weather causes you to get stranded. A charged cellphone, blankets, candles, matches, winter attire and a first aid kit would be helpful in an emergency. If you're traveling during bad weather, alert someone where you are going, the planned route and expected arrival time.</p> <p>Seek immediate medical attention if you are experiencing symptoms of hypothermia. As you wait for medical assistance, relocate to a warmer location, remove any wet clothing and cover yourself with blankets or coats.</p> <h2>Frostbite</h2> <p>Having cold extremities is one thing, but frostbite is a whole different condition. And it's a serious one. Frostbite is an injury caused by the freezing of the skin and underlying tissues. </p> <p>At first, the skin feels cold and has a prickling feeling. This is followed by numbness and swollen or discolored skin. Eventually, the skin may become hard or waxy-looking. Frostbite requires medical care because it can permanently damage skin, muscles, nerves and other tissues. <br /> <br /> The first step to preventing frostbite is to know when you're most at risk. Your risk is elevated if you smoke, have a blood vessel disease like diabetes, aren't wearing proper clothing, are dehydrated or fatigued, and if you're at a higher altitude.</p> <h3>Take these measures to prevent frostbite:</h3> <ul> <li>Cover your ears, face, head and nose.</li> <li>Wear proper boots or shoes — no sandals or open-toed shoes.</li> <li>Wear mittens or gloves — mittens provide better protection.</li> <li>Put on two pairs of socks on extremely cold days.</li> <li>Pack your car with winter survival gear in case of emergency.</li> <li>Travel with another person whenever possible.</li> </ul> <h2>Illnesses</h2> <p>Winter is a season where colds and flu are more prevalent than any other time of the year.</p> <h3>There are some things you can do today to help prevent winter illness:</h3> <ul> <li><strong>Get your flu shot and COVID-19 booster.</strong><br /> The most effective way to stop the spread of flu and COVID-19 is to receive recommended vaccinations. Flu and COVID-19 vaccines are recommended for people 6 months and older.</li> <li><strong>Practice proper hand-washing.</strong><br /> Wash your hands thoroughly and frequently with water and soap or alcohol-based hand sanitizer. This is particularly important before leaving the bathroom, eating or touching your face.</li> <li><strong>Don't smoke.</strong><br /> In general, smoking makes you more susceptible to illness.</li> <li><strong>Eat a clean diet and exercise.</strong><br /> A <a href="/hometown-health/speaking-of-health/clean-eating-what-does-that-mean" target="_self" title="Opens in same window.">clean diet</a> and regular physical activity, plus a daily multivitamin with vitamin D, will keep you healthy and boost your immune system.</li> </ul> <p>Cold weather poses many challenges for people of all ages. Using these tips will aid you in your attempt to combat winter health mishaps and maintain good health.</p> <p><em>By Mayo Clinic Health System staff</em> </p><img src="/-/media/national-files/images/hometown-health/2022/untying-shoe-in-winter.jpg?h=370&iar=0&w=660&sc_lang=en&hash=7325E98C7AA1DF1ACCFC8AD1BF33E6B7" alt="Untying shoe in winter" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.InfluenzaInfluenza is a viral infection that attacks your respiratory system — your nose, throat and lungs. Influenza, commonly called the flu, is not the same as the stomach "flu" viruses that cause diarrhea and vomiting.Immunizations<p>Disease prevention is crucial to your health. Getting vaccinated is one of the best ways to maintain good health, and protect you and those you care about against infectious diseases. Vaccinations offer protection against serious diseases by stimulating the immune system to create antibodies against certain bacteria or viruses.</p><br/><p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infectious-diseases/in-depth/vaccine-guidance/art-20536857" target="_blank" title="Opens in a new window.">Get vaccine guidance from Mayo Clinic</a>, including benefits, safety, side effects and what to know about recommended vaccines for babies, children, teens, adults and during pregnancy. For recommended vaccines based on age, refer to the <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/adult" target="_blank" title="Opens in a new window.">adult</a> or <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/child" target="_blank" title="Opens in a new window.">child and adolescent</a> schedules.</p><br/><p>Review the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/coronavirus-covid-19/history-disease-outbreaks-vaccine-timeline" target="_blank" title="Opens in a new window.">history of infectious disease outbreaks and vaccines timeline</a> for information about major disease outbreaks, epidemics and pandemics, and the impact of vaccines and research.</p>Dawn Haller9/30/2020October is breast cancer awareness month. Each year, about 250,000 in the U.S. are diagnosed. Arm yourself with information to better understand and reduce the risk of breast cancer.Breast cancer awareness saves lives<p>About 250,000 women in the U.S. are diagnosed with breast cancer each year, with nearly 40,000 women dying from the disease annually. On average, a woman who lives to be 90 or older has between a 10% and 15% chance of developing breast cancer.</p> <p>Although prognosis and detection have improved in recent years, awareness, healthy lifestyle choices and screenings are still vital to reducing the impact of breast cancer.</p> <h2>Consider this information to help you better understand breast cancer:</h2> <h3>There are lifestyle changes you can make to help reduce the risk of breast cancer, such as:</h3> <ul> <li><strong>Maintain a healthy weight.</strong><br> If you are at a healthy weight, continue to eat healthy and exercise to maintain it. If you looking to drop extra pounds, get regular exercise and eat a diet rich in fruits, vegetables, whole grains and lean protein. Avoid foods high in saturated fat and sugar.</li> <li><strong>Adopt a physically active lifestyle</strong>.<br> Aim for 150 minutes of moderate exercise each week. Get creative and make your workouts fun. A casual sporting activity or working in your garden are perfectly acceptable forms of exercise. </li> <li><strong>Consume alcohol in moderation.</strong><br> Don't have more than one drink per day.</li> <li><strong>Avoid or limit the duration of postmenopausal hormone therapy.</strong><br> This type of combination hormone therapy may make women more susceptible to breast cancer.</li> </ul> <h3>Breast cancer warning signs</h3> <p>Breast cancer is the most commonly diagnosed cancer and the fifth leading cause of death among women according to the Centers for Disease Control and Prevention (CDC).</p> <h4>General warning signs of breast cancer include:</h4> <ul> <li>General breast pain</li> <li>A new lump in the breast</li> <li>Breast thickening or swelling</li> <li>Shift in the breast shape or size</li> <li>Changes in the nipple, including bloody discharge</li> </ul> <p>If you notice any of these symptoms, contact your health care provider as soon as possible.</p> <h3>Breast cancer screenings</h3> <p>Detecting breast cancer early is key to the best possible outcomes. Undiagnosed breast cancer can lead to serious complications and even death.</p> <p>Women should become familiar with their breasts and conduct regular self-exams to ensure there are no lumps or other red flags.</p> <p>A mammogram, or X-ray of the breast, is a proven method of determining if you have any breast abnormalities. Although mammograms don't reduce the risk of developing breast cancer, screening does allow your doctor to detect breast cancer in its early stages, which is important for effective diagnosis and treatment. </p> <p>Start having yearly mammograms at age 40. If you have family history of breast cancer, start your exams 10 years prior to your family member's diagnosis. For example, begin yearly mammograms at 37 if your mother was diagnosed at 47.</p> <p>In addition, a yearly physical exam is a good way to review your risk for breast cancer and discuss an appropriate screening schedule. And, as always, your health care provider is the best resource for any questions or concerns about your health.</p> <p>This October, be breast-conscious and help raise awareness for breast cancer prevention.</p> <p><em>Paula Gill, M.D., is an <a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">oncologist</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2020/breast-cancer-awareness-pink-ribbon.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0C463AE558EB5E035BC697F75B36EC21" alt="Breast cancer awareness pink ribbon" width="660" height="370" DisableNVelocity="true" />Breast CancerBreast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the U.S. It can occur in men and women, but it's far more common in women.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller1/2/2014Winter can be a challenging time for people who enjoy exercising outside, considering it's dark and cold. But you can endure this time of year without letting your fitness goals go into hibernation.Warm up to the idea of winter exercise<p>Winter can be a challenging time for people who enjoy exercising outside. Dark mornings are followed by even darker evenings. And then there's the cold, cold, cold.</p> <h2>But here are some ways to endure this time of year without letting your fitness goals go into hibernation:</h2> <h3>Schedule around it. </h3> <p>If dealing with the dark and cold seem like too much, try scheduling around it. If there's flexibility with your work schedule, spend the darker hours of the day in the office, then take a midday exercise break to enjoy some daylight and slightly warmer temperatures.</p> <h3>Brace for it.</h3> <p>Winter is cold. There's no getting around it. Sometimes just accepting that fact and dressing accordingly is all it takes to push through that mental barrier. Also, focus on the warmth you know you'll feel once you get moving.</p> <p>You can add extra heat with hand and toe warmers. Because they're air activated, you can reuse warmers by putting them in a plastic baggie when you're done.</p> <h3>Embrace it.</h3> <p>Some recreational activities can only be performed on snow and ice. Use this time of year to take advantage of skiing, snowshoeing and ice skating opportunities. Many races and events occur all winter long to give you a goal to work toward.</p> <h3>Make a scene.</h3> <p>If you have to exercise in the dark, stay safe by being visible. Wear light-colored clothing or a reflective vest. Lightweight headlamps and flashlights also help you to see and be seen.</p> <h3>Exercise with others.</h3> <p>Knowing a buddy is waiting for you outside or planning on taking an exercise class with you holds you accountable. Getting out of bed on these dark and cold mornings is easier when someone is counting on you.</p> <h3>Fresh air is good.</h3> <p>People tend to be inside so much in the colder months that they forget how good it is to go outside for a short time each day. Kids in a school playground are good role models, as outside recess rarely is canceled. They play in all conditions, and so should everyone.</p> <p>It can seem like forever before the cold weather finally abates and the ease of warm weather exercise resumes. Until then, keep reminding yourself, "Spring is just around the corner."</p> <p><em>Karen Myhre, M.D.</em><em>, is a <a href="/services-and-treatments/hospital-medicine" target="_self" title="Opens in same window.">hospitalist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2014/winterexercise1.jpg?h=351&iar=0&w=250&sc_lang=en&hash=6CE42D8C2DE971B24CBB5F283CB27A32" alt="Jogger running in winter" width="250" height="351" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller12/26/2013<p>Patients requiring left ventricular assist devices, or LVADs, now have more options in their care.</p>Shared care offers new options for patients with LVADs<p>Patients with severe congestive heart failure may benefit from a ventricular assist device, a mechanical device that helps pump blood from the lower chambers of the heart, or ventricles, to the body, enhancing the heart's function. Left ventricular assist devices, or LVADs, are the most common form of this therapy. Originally used for patients awaiting heart transplant or recovering from surgery, LVADs increasingly are a long-term solution that provides a good quality of life. </p> <img alt="lvad graphic" src="/-/media/national-files/images/hometown-health/miscellaneous/lvad-graphic.jpg?sc_lang=en&hash=449F7F3FC8BB0E15E66C008F2C991DFF" /> <p>"Sometimes when an LVAD is implanted as a bridge to transplant, the patient feels they do reasonably well with it and opts not to have the transplant. Patients who don't respond to medical therapy go through an in-depth evaluation to determine if they are good candidates for LVADs. Most benefit from dramatically improved symptoms and survival rates for heart failure," says <a href="/providers/daniel-kincaid-md" target="_self" title="Opens in same window.">Daniel T. Kincaid, M.D.</a>, a <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">cardiologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>. "They often can live a nearly normal life. Some even golf."</p> <p>The LVADs are implanted at Mayo Clinic in Rochester. "At Mayo, 19 circulatory failure specialists see patients with heart failure who may receive or have received transplants or ventricular assist devices," says Margaret M. Redfield, M.D., a cardiologist in Rochester. "We also see patients with pulmonary hypertension, which destroys blood vessels in the lungs."</p> <p>Patients generally stay in the hospital in Rochester for two to four weeks following LVAD implant surgery and return for follow-up care every month, initially, and then every two to four months. Four LVAD coordinators see patients in Rochester for their regularly scheduled appointments. They share appointment notes with the patients' primary care providers and cardiologists, who may contact the LVAD coordinators with questions during their own appointments with these patients.</p> <h2>Eau Claire named shared care center</h2> <p>Mayo Clinic Health System in Eau Claire recently was designated a LVAD shared care center by a LVAD manufacturer, which will allow the facility to provide care for both Mayo and non-Mayo patients with LVADs. </p> <p>"Patients won't need to travel to Rochester as often for follow-up care," says Dr. Kincaid. "More importantly, the designation means that there will be a medical facility and well-qualified staff to work with these complicated, sophisticated medical devices in our area."</p><img src="/-/media/national-files/images/hometown-health/miscellaneous/lvad-device.jpg?h=75&iar=0&w=75&sc_lang=en&hash=DF780FDF3AF9B699B33AAC5F64CC8412" alt="lvad device" width="75" height="75" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller6/19/2023Aphasia creates communication obstacles for the affected person and their family. Raising awareness about aphasia, and its underlying causes and treatment options can help ease the effects on many lives.Understanding aphasia and its causes<p>"It's on the tip of my tongue" is a phrase people say time and time again. Sometimes it's hard to find that word you're looking for — whether it's someone's name, an everyday object, a favorite restaurant menu item, your address or something else. But for people with a disorder called aphasia, it's as if their brain's word cabinet has fallen over and mixed their words around, resulting in varying levels and forms of impairment with language comprehension and expression.</p> <h2>Causes of aphasia</h2> <p>A stroke and its subsequent brain damage is the most common cause of aphasia. A stroke results from the bursting or blockage of blood vessels supplying the brain. This reduces blood flow to the brain, depriving the brain of essential nutrients and oxygen needed to support brain cell life. When a <a href="/hometown-health/speaking-of-health/women-and-stroke-what-you-need-to-know" target="_self" title="Opens in same window.">stroke occurs</a>, the brain's language centers can be affected if they don't receive essential components like blood and oxygen.</p> <p>Aphasia also can develop due to a brain tumor, infection or degenerative disease. There always is an underlying cause of aphasia, which determines the severity of the person's language difficulties.</p> <p>Temporary aphasia can appear during a migraine. It can occur from a seizure or transient ischemic attack, or TIA, sometimes called a mini-stroke. Anyone who experiences a TIA is at an elevated risk for a full-blown stroke in the future.</p> <h2>Symptoms of aphasia</h2> <h3>A person who is affected by aphasia may:</h3> <ul> <li>Experience difficulty understanding conversations</li> <li>Have trouble writing coherent sentences</li> <li>Speak in brief or incomplete sentences</li> <li>Use words or sentences that don't make sense</li> </ul> <p>Seek medical help immediately if you or a loved one experiences these symptoms. A form of aphasia can be the <a href="/hometown-health/speaking-of-health/is-it-a-stroke-how-to-know-and-help" target="_self" title="Opens in same window.">first sign of stroke</a>.</p> <h2>Types of aphasia</h2> <h3>Aphasia presents itself in three different ways. Your health care team may classify aphasia as:</h3> <ul> <li><strong>Broca's (non-fluent) aphasia</strong><br /> Non-fluent aphasia is identified as decreased language output, difficulty identifying words and incomplete or short sentences. People with non-fluent aphasia are aware of their communication difficulties as their cognition and comprehension are most commonly still intact.</li> <li><strong>Wernicke (fluent) aphasia</strong><br /> Fluent aphasia is identified as language output that is incoherent composure of words, word combination errors, grammar mistakes and incorrect word choices. People with fluent aphasia also may have difficulties with cognition and comprehension.</li> <li><strong>Global aphasia</strong><br /> Global aphasia results from a major stroke that affects the brain more extensively causing cognition, comprehension and language difficulties.</li> </ul> <h2>Testing for aphasia</h2> <p>A common initial test from your health care team to determine the cause of aphasia is a CT or MRI.</p> <h3>Aside from that, testing for aphasia usually involves exercises and observations to gauge your ability to:</h3> <ul> <li>Explain a situation depicted on paper</li> <li>Follow directions</li> <li>Have a conversation</li> <li>Read and write</li> <li>Repeat words and sentences</li> </ul> <h2>Treatment and coping with aphasia</h2> <p>Speech-language therapy is the most common form of treatment for aphasia. <a href="/hometown-health/speaking-of-health/help-is-available-for-speech-and-language-disorders" target="_self" title="Opens in same window.">Early intervention and timely treatment</a> are imperative for achieving maximum results.</p> <p>A speech-language pathologist works with patients with aphasia to regain as many previous language skills as possible or, with certain diseases and conditions, to maintain their current communication ability. Treatment exercises often incorporate meaningful activities relevant to the patient to increase motivation and participation. Exercises may include functional tasks, such as ordering food from a menu, writing on a greeting card, or stating your address or birthdate.</p> <p>In terms of coping, family and friends can adjust by simplifying conversations to ensure comprehension. This allows for active participation for people with aphasia and eases their apprehension about communication. Those with aphasia also may choose to use images and gestures to help them communicate.</p> <p>Stroke and aphasia support groups also can aid <a href="/hometown-health/speaking-of-health/recharge-with-planned-mental-health-day" target="_self" title="Opens in same window.">healing and coping</a> for patients and family members.</p> <p>Aphasia is a challenging communication disorder that creates communication obstacles for patients and their families. Fortunately, raising awareness about the condition, and its underlying causes and treatment options can help reduce the effects of aphasia on many lives.</p> <p><a href="/providers/delaney-collins-ccc-slp" target="_self" title="Opens in same window."><em>Delaney Collin</em></a><em>s is a <a href="/services-and-treatments/speech-language-therapy" target="_self" title="Opens in same window.">speech-language therapist</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Aphasia</li> <li>Apraxia of speech</li> <li>Cognitive-linguistic disorders</li> <li>Developmental delay</li> <li>Dysarthria</li> <li>Dysphagia</li> <li>Pediatric feeding disorders</li> <li>Speech sound disorders</li> <li>Voice disorders</li> </ul>CCC-SLP<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Communication Sciences and Disorders, University of Wisconsin-Milwaukee</li> <li>Master's degree, Speech Pathology, Fontbonne University</li> </ul> <p><strong>Certification</strong></p> <ul> <li> Clinical Competence, American Speech-Language Hearing Association</li> <li>Lee Silverman Voice Therapy</li> <li>McNeil Dysphagia Therapy Program</li> </ul>Collins<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/delaney-collins-ccc-slp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=419CABE41113583BA9F3FC872D28636F" alt="Delaney Collins, CCC-SLP" width="280" height="280" DisableNVelocity="true" />Delaney<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30232211Delaney Collins, CCC-SLP1{161AC8C4-5C35-4A06-8AFF-4311067526AF}<img src="/-/media/national-files/images/hometown-health/2022/middle-aged-person-thoughtful-gaze.jpg?h=370&iar=0&w=660&sc_lang=en&hash=602A037FACB3FD1CF0054C63708719E5" alt="Middle-aged person looking to side with a thoughtful gaze" width="660" height="370" DisableNVelocity="true" />Speech-LanguageThe evaluation and treatment of communication disorders and swallowing disorders.Dawn Haller6/10/2024A brain injury, such as a stroke, can cause aphasia, which may affect the person's ability to speak, read, write and more. These tips can help you reconnect with your loved one through language.How to improve communication with a loved one who has aphasia<p>Imagine being dropped off in a country where you aren't fluent in the local language Even when the native speakers speak slowly, you may understand only portions of what's being said. This is similar to how someone with <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/aphasia/symptoms-causes/syc-20369518" target="_blank" title="Opens in a new window.">aphasia</a> may feel every day.</p> <p>Aphasia is an <a href="/hometown-health/speaking-of-health/aphasia-putting-the-disorder-into-words" target="_self" title="Opens in same window.">impairment of language</a> that may affect ability a person's ability to speak, understand spoken language, read, write, use numbers, perform calculations or use nonverbal gestures. It happens after an injury to the brain, most commonly a stroke. However, it also can be caused by a traumatic brain injury, brain tumor or other incident affecting the brain. </p> <h2>What are the symptoms of aphasia?</h2> <p>Aphasia symptoms can range from mild to severe, with each person experiencing their own set of communication weaknesses. Mild forms of aphasia may include only occasional difficulties finding words. But those with severe aphasia can suffer a complete loss of ability to speak or understand spoken and written words.</p> <p>One of the most common questions about aphasia is, "When will this be better?" Research suggests that most recovery happens during the first four to six months following the injury. However, improvements in communication can continue for years.</p> <h2>How can you treat aphasia?</h2> <p>A speech-language pathologist, or SLP, trained in treating aphasia and related disorders can help with recovery. According to the <a rel="noopener" href="https://www.asha.org/" target="_blank" title="Opens in a new window.">American Speech-Language Hearing Association (ASHA)</a>, clinical evidence declaring shows that people who receive services from qualified SLPs benefit in quality and quantity of their language recovery.</p> <p><a href="/services-and-treatments/speech-language-therapy" target="_self" title="Opens in same window.">Therapy</a> may focus on regaining abilities, strategies to compensate for communication loss or a combination of both. Either way, the main goal of <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">treatment</a> is to improve the quality and efficiency of communication.</p> <h2>10 tips for communication success</h2> <p>An aphasia diagnosis affects not only the person, but also their family and friends. When communicating with a loved one who has aphasia, setting them up for success is essential.</p> <h3>Here are 10 tips for improving communication with someone who has aphasia:</h3> <ol> <li>Continue to treat the person with aphasia as a mature adult.</li> <li>Reduce background noises, such as the radio, TV and other conversations.</li> <li>Reduce visual distractions, including the TV and people moving around the area.</li> <li>Be sure you have the person's attention before speaking to them.</li> <li>Keep messages short and simple. Speak slowly but naturally. Speaking louder doesn't increase understanding.</li> <li>Use gestures, facial cues and voice intonation to help the person understand the message, even if they don't understand the words.</li> <li>Don't assume they understand what you're saying. Your loved one may respond with head nods and sounds of agreement but still not understand what's being said.</li> <li>Encourage communication and be patient.</li> <li>Give your loved one plenty of time to respond, and try not to answer for them.</li> <li>Include the person when they're present. Don't talk about them as if they aren't there. Just as you shouldn't assume comprehension, don't assume lack of comprehension.</li> </ol> <p>Recovering speech and language after an aphasia diagnosis can take time and practice, so give your loved one support, and remain calm and focused on improving communication together.</p> <p><a href="/providers/jody-englert-slp" target="_self" title="Opens in same window."><em>Jody Englert</em></a><em> is a <a href="/services-and-treatments/speech-language-therapy" target="_self" title="Opens in same window.">speech-language therapist</a> in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</em></p><ul> <li>Pediatric speech and language</li> <li>Rehabilitation of adults with communication, voice and swallowing disorders</li> </ul>CCC-SLP<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Communication Science Disorders, James Madison University</li> <li>Master's degree, Speech-Language Pathology, James Madison University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Clinical Competence, American Speech-Language-Hearing Association</li> <li>Lee Silverman Voice Treatment-LOUD</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Speech-Language-Hearing Association</li> </ul>Englert<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/rehab-services/jody-englert-slp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=90B1A9580E9DD433F8897005FEF66BBC" alt="Jody Englert SLP" width="280" height="280" DisableNVelocity="true" />Jody<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15885291Jody Englert, CCC-SLP1{161AC8C4-5C35-4A06-8AFF-4311067526AF}<img src="/-/media/national-files/images/hometown-health/2024/elderly-person-sitting-with-younger.jpg?h=370&iar=0&w=660&sc_lang=en&hash=962186A7750D6E6B630FCD55CC00F4BB" alt="Elderly person sitting on sofa with younger person" width="660" height="370" DisableNVelocity="true" />Speech-LanguageThe evaluation and treatment of communication disorders and swallowing disorders.Dawn Haller1/13/2023MRI exams are used to help diagnose a wide range of conditions. However, it isn't an easy option for larger patients or patients with claustrophobia. Learn how a wide-bore MRI can help.Wide-bore MRI improves patient comfort<p>Health care teams use MRI exams to help diagnose a wide range of conditions, from sports-related injuries to all types of cancers. It uses a magnetic field and computer-generated radio waves to create detailed images of organs and tissues in the body. It produces 3D images that can be viewed from different angles.</p> <p>Most MRI machines are large, tube-shaped magnets, and the patient lies inside the machine. The magnetic field temporarily realigns water molecules in the body, and radio waves cause the aligned atoms to produce faint signals that are used to create cross-sectional images.</p> <p>Patients cannot feel the magnetic field during the scan. The machine will produce repetitive tapping or thumping noises. Earplugs can help block out the noises. An MRI scan can last 60 minutes or longer, and the patient needs to remain still so images are clear.</p> <p>While the scan is painless, the enclosed space of an MRI machine is a challenge for some patients, especially larger patients or patients with claustrophobia. Some MRIs are called "wide-bore," which means the machine has a wider tunnel-like opening than other MRI systems. This creates more headroom and space around the patient.</p> <p>A wide-bore MRI system offers a more comfortable exam for people with wide shoulders or who weigh up to 550 pounds. The exam table height is lower, so it is easier to get onto the MRI table without using a step stool. The wider bore design can help reduce anxiety during the test because your head can remain outside the bore for many MRI exams. This helps make the MRI machine feel more open and helps lessen feelings of claustrophobia.</p> <p>Another benefit of a wide-bore MRI is that it produces high-quality images to help your health care team make quicker, more accurate diagnoses.</p> <p>A wide-bore MRI is available at many Mayo Clinic Health System locations. Talk with your health care team about your questions before an MRI exam, and ask if a wide-bore option is right for you.</p> <p><a href="/providers/christopher-lindsay-md" target="_self" title="Opens in same window."><em>Christopher Lindsay, M.D.</em></a><em>, is a <a href="/services-and-treatments/radiology-and-imaging">radiologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Minnesota</li> </ul> <p><strong>Internship</strong></p> <ul> <li>General Surgery, Mayo Clinic</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Radiology, Mayo Clinic</li> <li>Urology, Mayo Clinic</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Neuroradiology, Mayo Clinic</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Diagnostic radiology</li> <li>Neuroradiology</li> </ul> <p><strong>Academic Rank</strong></p> <ul> <li>Instructor in Radiology, Mayo Clinic College of Medicine and Science</li> </ul>Lindsay<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/christopher-lindsay-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=F3AEC7DEBEFDAED2B49CF3E79ACBB76B" alt="Christopher Lindsay, M.D." width="280" height="280" DisableNVelocity="true" />Christopher<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13041011Christopher Lindsay, M.D.1<img src="/-/media/national-files/images/hometown-health/2022/wide-bore-mri.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EE633A198EC1EA6490721F14C7605F55" alt="Wide bore MRI" width="660" height="370" DisableNVelocity="true" />Dawn Haller6/5/2023No parent wants to think about the possibility of having a premature baby. It’s important to talk with your health care team and family about what you’ll do if a premature birth occurs.Beware of risks, signs of premature birth<p>It may be scary to think about the possibility of having your baby before its due date. A birth is considered premature if the baby is born before 37 weeks of pregnancy, which is about a month before the due date. Although you may feel uncomfortable, <a href="/hometown-health/speaking-of-health/the-importance-of-a-birth-plan" target="_self" title="Opens in same window.">talk with your health care team</a> and family about what to do if early labor or premature birth occurs. </p> <p>About 1 in 10 babies in the U.S. is born prematurely. Preterm birth is identified by the number of completed weeks of pregnancy: </p> <ul> <li><strong>Late preterm</strong> — Baby born between 34 and 36 weeks</li> <li><strong>Moderately preterm</strong> — Baby born between 32 and 34 weeks</li> <li><strong>Very preterm</strong> — Baby born between 28 and 32 weeks</li> <li><strong>Extremely preterm</strong> — Baby born before 28 weeks</li> </ul> <p>Complications of preterm birth include underdeveloped brain and lungs, digestive and liver problems, and infections. Premature birth also can affect the baby long term. Some of the most common long-term effects include <a href="/hometown-health/speaking-of-health/5-steps-to-help-avoid-birth-defects" target="_self" title="Opens in same window.">neurological problems</a>, such as cerebral palsy, or chronic medical problems, such as lung disease.</p> <h2>Survival rate for premature babies increasing</h2> <p>With today's technology, the survival rate of babies born as early as 25 weeks ranges from 70% to 90%. Although this is good news, it's still important to be cautious throughout your pregnancy and know the risk factors that increase the likelihood of preterm labor.</p> <h3>Risk factors for preterm birth include:</h3> <ul> <li>Previous premature births</li> <li>Pregnancy with twins, triplets or other multiples</li> <li>Smoking or illicit drug use</li> <li>Having high blood pressure</li> <li>Having gestational diabetes</li> <li>Experiencing chronic stress</li> <li>Pregnancies spaced less than six months apart</li> <li>Structural or functional problems with the uterus, cervix or placenta</li> <li>Uterine or kidney infection</li> <li>Being overweight or underweight</li> </ul> <p>Complex social or economic factors also are associated with preterm delivery. Health care disparities may present barriers to receiving care during pregnancy, which can lead to preterm delivery. Black and American Indian <a href="/hometown-health/speaking-of-health/maternal-fetal-health" target="_self" title="Opens in same window.">women</a> are about 50% more likely to have preterm deliveries than other demographic groups. But premature birth can happen to anyone, and many preterm births have no known risk factors. </p> <h2>Monitoring your health and your baby's</h2> <p>Your health care team may decide to induce your labor before the due date when it's necessary for the safety of you or your baby. Your care team will carefully monitor you and your baby during your <a href="/hometown-health/speaking-of-health/is-virtual-prenatal-care-right-for-you" target="_self" title="Opens in same window.">prenatal visits</a> to track your health and the baby's health.</p> <h3>Precautions to take during pregnancy to avoid premature birth include: </h3> <ul> <li><a href="/hometown-health/speaking-of-health/eating-twice-as-well-during-pregnancy" target="_self" title="Opens in same window.">Healthy eating</a></li> <li>Getting plenty of rest</li> <li>Following weight-gain guidelines</li> <li>Avoiding alcohol and smoking</li> </ul> <p>Following these steps, along with other guidance from your health care team, helps ensure the best outcome for you and your baby.</p> <p>Identifying risk factors that can be modified through lifestyle changes can reduce the chances of preterm birth. Knowing the signs of premature labor is crucial to beginning the appropriate care as soon as possible.</p> <h3>Signs of preterm labor include:</h3> <ul> <li>Contractions — the intermittent <a href="/hometown-health/speaking-of-health/5-common-questions-about-braxton-hicks-contractions" target="_self" title="Opens in same window.">tightening of your abdomen</a> — which aren't relieved with rest or drinking water</li> <li>Vaginal bleeding</li> <li>Cramping, a feeling similar to menstrual cramps</li> <li>Increase or change in vaginal discharge</li> <li>Pelvic pressure, or the feeling that the baby is pushing down</li> <li><a href="/hometown-health/speaking-of-health/pregnancy-back-pain-relief" target="_self" title="Opens in same window.">Backache</a></li> </ul> <p> Contact your health care team if you have questions about your risk of preterm birth or are experiencing symptoms of premature labor.</p> <p><a href="/providers/erica-berven-md" target="_self" title="Opens in same window."><em>Erica Berven, M.D.</em></a><em>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em></p><ul> <li>Abnormal pap management (HPV, colposcopy, LEEP) </li> <li>Birth control</li> <li>Menstruation issues</li> <li>Prenatal care and delivery</li> </ul>M.D.<p>My practice goal is to promote inclusive health of diverse obstetric and gynecologic patients. I hope to provide compassionate and sensitive care guided by the strongest evidence. I try to be pragmatic rather than dogmatic in determining a care plan. One size does not fit all in many cases, and I will use shared decision-making and advocacy to work toward healthy outcomes.</p> <p>I love working in my yard and garden with the assistance of my husband and our four rescue cats.</p><p><strong>Medical School</strong></p> <ul> <li>Mayo Clinic College of Medicine and Science</li> </ul> <p><strong>Residency</strong></p> <ul> <li>OB-GYN, Mayo Clinic College of Medicine and Science</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Obstetrics and Gynecology (ABOG)</li> <li>Fellow of the American Congress of Obstetricians and Gynecologists (FACOG)</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Obstetricians and Gynecologists (ACOG) </li> <li> American Society for Colposcopy and Cervical Pathology (ASCCP) </li> </ul>Berven<img src="/-/media/shared-files/images/medical-professionals/full/owatonna/erica-berven-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B76B6CE28F6B68FCDB4935DC5BD42C00" alt="Erica Berven MD" width="280" height="280" DisableNVelocity="true" />Erica<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12585394Erica Berven, M.D.1<img src="/-/media/national-files/images/hometown-health/2022/hands-on-folded-baby-clothes.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CA09976C5BFDD019C167C45912A60B33" alt="Hands on folded baby clothes" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller8/29/2022<p>Almost every day, your lungs are affected by chemical exposure, secondhand smoke and smoking. Breathe easy by finding out how much you know about keeping them healthy.</p>Lung health: Know the fallacies and facts<p>Healthy lungs are fundamental to your health and well-being. Yet, almost every day, these essential organs are affected by smoking, secondhand smoke and chemical exposure.</p> <h2>Know these facts and fallacies so you can keep breathing easy:</h2> <h3>1. Family history factors into the likelihood of developing a respiratory illness.</h3> <p><strong>True. </strong>Respiratory illnesses such as asthma, lung cancer and chronic obstructive pulmonary disease can be genetic. If any of these conditions run in your family history, preventive care and careful monitoring of unusual or recurring health symptoms are important.</p> <h3>2. Acid reflux could be the cause of chronic cough.</h3> <p><strong>True. </strong>Many cases of chronic cough stem from gastrointestinal issues such as acid reflux. A cough is the initial symptom, leading to heartburn as the condition worsens. Asthma, postnasal drip and tobacco use also cause chronic cough.</p> <p>You shouldn't ignore a chronic cough. It can interrupt sleep patterns. In more severe cases, it can cause vomiting, lightheadedness and even broken ribs.</p> <h3>3. Radon and respiratory illness are linked.</h3> <p><strong>True. </strong>Radon is the leading cause of lung cancer in nonsmokers and the No. 2 cause of lung cancer overall, according to the Environmental Protection Agency. It causes roughly 21,000 deaths each year. About 2,900 of these deaths are in people who never smoked.</p> <p>The first step is to have your basement tested for unhealthy radon levels. If indicated, contact a qualified radon service professional to properly ventilate your home.</p> <h3>4. Smoking won't kill me or anyone else.</h3> <p><strong>False.</strong> The Surgeon General's report states that 1 out of every 3 cancer deaths in the U.S. would not occur if no one smoked. Almost 90% of men who died from lung cancer smoked.</p> <p>The effects on nonsmokers also are significant, with secondhand smoke exposure related to approximately 3,000 adult deaths per year. Nonsmokers have a 20%–30% higher risk of developing lung cancer if exposed to secondhand smoke, according to the U.S. Department of Health and Human Services.</p> <p>Pregnant women should be aware that smoking has been linked to premature birth and low birth weight, as well as increased chance of sudden infant death syndrome.</p> <p><strong></strong></p> <h3>5. The symptoms of lung cancer are obvious.</h3> <p><strong>False. </strong>Lung cancer tends to act silently. The tissue that lung cancer affects is on the inside of the lung. Because you only feel pain on the outer part of your lungs, detection can be difficult.</p> <p>If you experience a chronic cough, persistent chest pain during deep breathing or unexplained weight loss, alert your health care professional about these warning signs.</p> <p>Approximately 235,000 people in the U.S. will be diagnosed with lung cancer this year. Lung cancer is the leading cause of cancer death in the U.S. However only about 29% of Americans know this. Survival rates are improving, but it's important to be aware of the risks and symptoms, and discuss concerns with your health care team.</p> <h3>6. You can take action today to improve your lung health.</h3> <p><strong>True.</strong> The best way to fight respiratory illness is by not smoking or quitting smoking immediately. Regular aerobic exercise also can counter breathing issues and make your lungs and breathing muscles stronger. In addition, eating a diet rich in fruits, vegetables, whole grains and lean sources of protein helps fight all types of illness.</p> <h2>Don't ignore symptoms</h2> <p>If you have concerns about respiratory illness, consult with your health care team.</p> <h3>Watch this video explaining lung cancer:</h3> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/UViC-yNkN98?" title="Speaking of Health: Lung cancer" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe> </p> <p class="video-container"><em><a href="/providers/jamil-taji-md" target="_self" title="Opens in same window.">Jamil Taji, M.D.</a>, is a <a href="/services-and-treatments/pulmonology" target="_self" title="Opens in same window.">pulmonologist</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a> and <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Lung cancer</li> <li>Pulmonary artery hypertension</li> </ul>M.D.<p><strong>Medical School</strong></p> <ul> <li>University of <span class="RadEWrongWord" id="RadESpellError_0">Szeged</span> Medical School, Hungary</li> </ul> <p><strong>Residency</strong></p> <ul> <li>University of Toledo Medical School, Ohio</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>University of Toledo Medical School, Ohio</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Internal Medicine </li> <li>Pulmonology and critical care</li> </ul> <p> </p>Taji<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jamil-taji-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=56CAAF52CF62D9FF8B802873FF147F31" alt="Jamil Taji MD" width="200" height="200" DisableNVelocity="true" />Jamil<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13999001Jamil Taji MD1<img src="/-/media/national-files/images/hometown-health/2022/hand-spread-over-chest-area.jpg?h=370&iar=0&w=660&sc_lang=en&hash=65DFDDD070E700004B6D1E65DA2C54B7" alt="Hand spread over chest area" width="660" height="370" DisableNVelocity="true" />Lung CancerLung cancer is a type of cancer that begins in the lungs. It is the leading cause of cancer deaths in the U.S., among both men and women. Lung cancer claims more lives each year than do colon, prostate, ovarian and breast cancers combined. <br/><br/>Dawn Haller8/24/2022Infertility can cause stress, affecting relationships with partners, friends and family, and create financial difficulty. Read about ways to deal with this stress.Infertility and stress<p>Infertility can have far-reaching effects. It can affect a person's relationship with family and friends, create financial difficulty, affect the relationship between partners and negatively affect the couple's sexual relationship.</p> <p>In a nutshell, <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infertility/symptoms-causes/syc-20354317" target="_blank" title="Opens in a new window.">infertility</a> can cause stress.</p> <p>Research has shown that women with infertility have the same anxiety and depression levels as women with cancer, heart disease and HIV. Many societies do not understand that infertility is a disease, so couples are blamed for their condition.</p> <h2>Does stress cause infertility?</h2> <p>While it's unlikely that stress alone can cause infertility, stress interferes with a woman's ability to get pregnant. Research has shown that women with a history of depression are twice as likely to experience infertility. <a href="/hometown-health/speaking-of-health/tips-to-help-ease-anxiety" target="_self" title="Opens in same window.">Anxiety</a> also can prolong the time needed to achieve pregnancy. </p> <p>Studies on women undergoing in vitro fertilization showed that stress decreases the pregnancy rate.</p> <h2>How can you deal with the stress of infertility?</h2> <h3>To deal with the stress of infertility:</h3> <ul> <li><strong>Learn.</strong><br /> Educate yourself about the normal responses to infertility. Talk to other people going through infertility. Understand your medical condition and ask about treatment options.</li> <li><strong>Communicate.</strong><br /> Talk to your partner about your feelings and needs, and allow your partner to feel and cope differently. Talk about your differences and avoid conflict. Keep communicating with family and friends to avoid isolating yourself. Understand that you can talk about your situation without going into details and tell others how they can support you.</li> <li><strong>Practice relaxation techniques.</strong><br /> The human body has two types of responses: fight-or-flight and relaxation. The fight-or-flight response is what happens to your body when you feel danger. This is the same response you experience during psychological stress. The relaxation response is when your body is in deep rest. <a href="/hometown-health/speaking-of-health/massage-for-depression-anxiety-and-stress" target="_self" title="Opens in same window.">Relaxation techniques</a>, such as progressive muscle relaxation, deep breathing, meditation and imagery, can help you transition to a relaxation response state. These techniques can help you deal with any stress, including stress related to infertility.</li> <li><strong>Take care of your health.</strong><br /> Make sure you get your well-adult exam every year. Eat healthy, <a href="/hometown-health/speaking-of-health/fit-a-workout-into-any-schedule" target="_self" title="Opens in same window.">exercise regularly</a>, get <a href="/hometown-health/speaking-of-health/5-ways-to-get-better-sleep" target="_self" title="Opens in same window.">adequate sleep</a> and allow time for recreation.</li> <li><strong>Deal with sexual stress.</strong> <br /> Sexual stress is common among couples with infertility, mostly because couples feel that this is an obligation or a duty rather than a fun activity. Couples can deal with this in several ways, including taking a break from baby-making, distinguishing between work and fun sex, and learning sensual contact that doesn't lead to pregnancy.</li> </ul> <h2>Does managing stress improve fertility?</h2> <p>In brief, managing stress may improve fertility. However, the effect of managing stress on the rate of fertility has not been well-studied. </p> <p>Most available research suggests that there is a positive effect. Mind-body infertility programs have been shown to improve the pregnancy rates in women with infertility. </p> <p>One study showed that 55% of women involved in a mind-body program could get pregnant, compared to 20% of women who were not in such a program. These programs teach relaxation techniques, stress management, coping skills and group support. Programs range from five to 10 sessions, and most include male partners in the sessions.</p> <p><a href="/providers/fadi-yahya-md" target="_self" title="Opens in same window."><em>Fadi Yahya, M.D.</em></a><em>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN </a> in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a> and <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota.</em></p><ul> <li>Incontinence</li> <li>Infertility evaluation and treatment</li> <li>Menstrual disorders</li> <li>Pelvic pain and endometriosis</li> <li>Prolapse of pelvic organs, including uterus, bladder, rectum and bowel</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>American University of Beirut</li> <li>Master of Healthcare Administration, University of Southern California</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Obstetrics and Gynecology, American University of Beirut</li> <li>Riverside Regional Medical Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Obstetrics and Gynecology, American Board of Obstetrics & Gynecology</li> <li>Minimally Invasive Gynecologic Surgery Focused Practice Designation, American Board of Obstetrics & Gynecology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Yahya<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/fadi-yahya-md.jpg?h=280&iar=0&w=280&hash=E736BD0910ABE8C3992BE5C3A07ABB0C" alt="Fadi Yahya, M.D." width="280" height="280" DisableNVelocity="true" />{668BC882-2740-41A2-AD6E-97954A90F269}Fadi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15562000Fadi Yahya, M.D.1<img src="/-/media/national-files/images/hometown-health/2022/closeup-of-hands-with-wedding-rings.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8D96F3BB44EFA5A98925C0EF60EA0F28" alt="Close-up of hands with wedding rings" width="660" height="370" DisableNVelocity="true" />FertilityFertility issues may be due to a single cause with you or your partner or a combination of factors that may prevent a pregnancy from occurring or continuing. There are multiple safe, effective fertility therapies available.Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller8/31/2023When life gets challenging, the rates of depression, feelings of hopelessness and thoughts of suicide can increase. Here are five things you can do to help teens overcome suicidal thoughts.5 ways to help teens overcome suicidal thoughts<p>Navigating adolescence can be challenging for anyone. It's a time of facing significant milestones and experiencing confusing physical and hormonal changes. The COVID-19 pandemic escalated some challenges and created new issues. Loneliness and psychological distress rates increased exponentially during and following the height of the pandemic.</p> <p>Regardless of age, life's challenges can affect anyone's ability to cope. When hard times lead to depression or hopelessness, some people contemplate suicide as their only way out. But there is hope and suicide can be preventable. Awareness of risk factors and <a href="/hometown-health/speaking-of-health/addressing-your-mental-health-by-identifying-the-signs-of-anxiety-and-depression" target="_self" title="Opens in same window.">warning signs</a>, along with knowledge of what to do to help, can make a difference in the lives of others.</p> <h2>Risk factors for suicide include:</h2> <ul> <li>Conflict with others</li> <li>Family conflict and <a href="/hometown-health/speaking-of-health/teen-dating-violence" target="_self" title="Opens in same window.">poor relationships</a> in general</li> <li>Feelings of worthlessness, helplessness, or hopelessness</li> <li>History of or current experience(s) of bullying</li> <li>History of suicidal thoughts or <a href="/hometown-health/speaking-of-health/help-i-think-my-teenager-is-cutting" target="_self" title="Opens in same window.">self-injury</a></li> <li>Loss of close friend(s) by suicide</li> </ul> <h2>Warning signs among those at risk for suicide include:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/college-students-and-depression" target="_self" title="Opens in same window.">Decreases in academic</a> or job performance</li> <li>Direct or indirect verbal threats of suicide</li> <li>Giving away prized possessions</li> <li>Irritability or anger</li> <li>Loss of interest in usual activities or social and emotional withdrawal</li> <li>Sudden or dramatic changes in mood</li> </ul> <p>Helping teens find hope while understanding their emotional struggles is essential to starting their journey to healing.</p> <h2>Here are five things you can do to help prevent suicide:</h2> <h3>1. Acknowledge negative feelings and provide support.</h3> <p>If your teen is going through a rough time, provide support. Listen to their concerns and let your teen know you are there to help. Also, look for ways to provide spiritual, emotional and personal support and offer problem-solving and coping techniques that could improve the situation.</p> <h3>2. Be honest.</h3> <p>Talk to your teen. Ask how they are doing and about some of the emotions they may be experiencing. Review past experiences that were challenging and talk about how your teen overcame them. Validate their concerns while gently reminding them about the temporary nature of problems and that moving forward through adversity is possible by using resilience tools developed in the past.</p> <h3>3. Promote social connectivity.</h3> <p>Identify ways to connect more as a family and provide opportunities to connect with peers and other adult caregivers. These social connections can help override a teen's feelings of loneliness and helplessness and allow them to transition to a <a href="/hometown-health/speaking-of-health/is-having-a-sense-of-belonging-important" target="_self" title="Opens in same window.">sense of belonging</a> and importance.</p> <h3>4. Ask questions and have conversations.</h3> <p>Noticing changes in your teen can be unsettling. Be proactive and ask what's wrong. If you're worried your teen may have suicidal thoughts, be direct and ask, "Are you thinking about hurting yourself?" Asking about suicidal thoughts doesn't cause harm and often helps. If your teen answers yes, don't downplay the situation. Ask how you can help, <a href="/hometown-health/speaking-of-health/awareness-and-intervention-help-with-suicide-prevention" target="_self" title="Opens in same window.">express your concerns</a> about his or her feelings and seek professional help.</p> <h3>5. Seek professional help.</h3> <p>There are many treatment options for people contemplating taking their own life. More than 90% of people who commit suicide have one or more treatable mental illnesses. Even if the root cause isn't a mental illness, <a href="/hometown-health/speaking-of-health/suicide-crisis-develop-safety-plan" target="_self" title="Opens in same window.">coping techniques</a> and emotional support are proven methods to aid those in need.</p> <p>Suicide is a significant concern in the U.S. and was the 11th leading <a rel="noopener noreferrer" href="https://www.cdc.gov/nchs/fastats/suicide.htm" target="_blank" title="Opens in a new window.">cause of death</a> for people ages 10 and over in 2021, according to the Centers for Disease Control and Prevention. A 40-year study by the American Foundation for Suicide Prevention revealed that approximately 100,000 teens ages 15–19 died by suicide between 1975 and 2015. You can find specific programs for students and parents in the <a rel="noopener noreferrer" href="https://afsp.org/more-than-sad/" target="_blank" title="Opens in a new window.">More Than Sad</a> section of the organization's website.</p> <p>The positive news is that with the proper information and willingness to reach out to someone in need, everyone can help prevent suicide.</p> <h2>Next steps:</h2> <ul> <li>In case of emergency, call <a href="tel:911">911</a> or the <a href="tel:988">988</a> Suicide and Crisis Lifeline.</li> <li>Get additional information from the <a rel="noopener noreferrer" href="https://www.nimh.nih.gov/health/topics/suicide-prevention" title="Opens in a new window." target="_blank">National Institute of Mental Health Suicide Prevention</a>.</li> <li>Find resources for developing a <a rel="noopener noreferrer" href="https://www.samhsa.gov/find-help/988/partner-toolkit" target="_blank" title="Opens in a new window.">safety plan</a> from the Substance Abuse and Mental Health Services Administration.</li> <li>Get <a rel="noopener noreferrer" href="https://www.yourlifeyourvoice.org/pages/13-reasons-why-not.aspx" target="_blank" title="Opens in a new window.">tips for preventing suicide</a> based on the Netflix series "13 Reasons Why."</li> </ul> <p><em><a href="/providers/lisa-hardesty-phd-lp" target="_self" title="Opens in same window.">Lisa Hardesty, Ph.D.</a>, is a clinical psychologist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Co-morbid medical and behavioral health conditions</li> <li>Integrated behavioral health</li> <li>Optimizing health and well-being</li> <li>Weight management</li> </ul>Ph.D., L.P.<p><strong>Education</strong></p> <ul> <li>Master's degree, Health and Clinical Psychology, Minnesota State University-Mankato</li> <li>Doctor of Philosophy degree, Western Michigan University-Kalamazoo</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Post Doctoral Fellowship, Health Psychology, Henry Ford Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Clinical Health Psychology, American Board of Professional Psychology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Psychology, Mayo Clinic College of Medicine and Science</li> </ul>Hardesty<img src="/-/media/shared-files/images/medical-professionals/full/mankato/lisa-hardesty-phdlp.jpg?h=280&iar=0&w=280&hash=0F1D1C9CA069ED45487CBB5A40FD588A" alt="Lisa Hardesty, Ph.D., L.P." width="280" height="280" DisableNVelocity="true" />{A9A6221E-C37E-4EAE-B151-BFE624FC511D}Lisa<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11683651Lisa Hardesty, Ph.D., L.P.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/national-files/images/hometown-health/2023/group-of-teens.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D8BAEAE4406DC5910ACD6B563AC8C661" alt="Group of teens" width="660" height="370" DisableNVelocity="true" />Suicide PreventionSuicide is a major concern in the U.S. According to the Centers for Disease Control and Prevention, suicide was among the top nine leading causes of death for people ages 10–64 and the second leading cause of death for people ages 10–14 and 25–34. The positive news is that with the right information and willingness to reach out to someone in need, we all can help prevent suicide.<br /><br /><strong>If you are having suicidal thoughts, call the 988 Suicide and Crisis Lifeline at <a href="tel:988">988</a>, or chat at <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://988lifeline.org/" target="_blank" title="Opens in a new window.">988lifeline.org</a>.</strong>Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Dawn Haller9/3/2013Training for any sporting event takes dedication and focus. But to achieve the best results, it's important to remember proper nutrition.Nutrition is important to your training routine<img style="margin-top: 0px; margin-bottom: 5px; float: right; margin-left: 5px;" alt="Grace Fjeldberg RD" src="/-/media/shared-files/images/medical-professionals/full/mankato/grace-fjeldberg-rdn.jpg" /> <p>Training for any sporting event takes dedication and focus. You must prepare your body for exertion and intense physical activity. Part of your training undoubtedly involves lifting and running. But to achieve the best results, it's important to remember proper nutrition too.</p> <p>Nutrition is important to your preparation because it provides you with the fuel needed to achieve optimal performance.</p> <h2>Here are some nutrition tips to keep in mind while you're getting ready for a running race:</h2> <h3>To meet nutrition goals on a daily basis:</h3> <ul> <li>Eat at least three kinds of food at each meal, preferably consisting of fruit, lean protein, vegetables and whole grains.</li> <li>Eat every three to five hours, and avoid crescendo eating, which is eating a small breakfast and consuming progressively larger portions by the end of the day.</li> <li>Stay well hydrated with the goal of drinking eight to 10 8-ounce glasses of fluid per day.</li> </ul> <h3>During training sessions and on race day, focus on these tips:</h3> <ul> <li>Learn how much pre-exercise food you can eat and still exercise comfortably.</li> <li>On long runs, remember to drink every 15 to 20 minutes to maintain hydration.</li> <li>If running longer than 60 to 90 consecutive minutes, you need to replace fluid and carbohydrates.</li> <li>Don't let yourself get too thirsty — it's a sign of dehydration. Also, don't let yourself drink too much as a full stomach impairs performance. Too much fluid may also lead to a condition called hyponatremia, so consider using a drinking schedule of 4 to 8 ounces every 15 to 20 minutes.</li> <li>When running longer than one hour, the body needs adequate carbohydrate to function at maximum capacity. On average, runners need 30 to 60 grams of carbohydrate an hour after the start of their run and with each additional hour of activity. Consider these popular snacks and beverages for long distance running: <ul> <li>Dried fruit, bagels, pretzels, bananas, sugar cookies, honey sticks, diluted juice, candy, sports drinks, sweetened ice tea, iced coffee with sugar and squeeze-pack yogurt.</li> <li>Aim to eat within 15 to 30 minutes after exercise for recovery. Focus on foods that provide carbohydrate and some protein, such as cereal, yogurt, fruit or fruits smoothies, peanut butter and crackers, chocolate milk, low-fat cottage cheese and fruit, and small sandwiches or wraps.</li> </ul> </li> </ul> <p>Remember that everybody is different and has different needs. Be sure to seek individual nutrition counseling if you're experiencing difficulty meeting your goals.</p> <p>As you get ready to challenge your body and mind with a running race, be sure to factor in proper nutrition. Healthy eating and proper refueling will help give you the edge you need to perform at your highest level.</p><ul> <li>Bariatric surgery</li> <li>General nutrition</li> <li>Oncology</li> <li>Pediatric nutrition</li> </ul>RDN, LD <p><strong>Education</strong></p> <ul> <li>Minnesota State University, Mankato</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mayo Clinic College of Medicine, Minnesota</li> </ul> <p><strong>Certifications</strong> </p> <ul> <li>Commission on Dietetic Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice</li> </ul> Fjeldberg<img src="/-/media/shared-files/images/medical-professionals/full/mankato/grace-fjeldberg-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FB99EC499314FA86AE8202C30AB740A2" alt="Grace Fjeldberg RDN" width="280" height="280" DisableNVelocity="true" /> Grace<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15268781Grace Fjeldberg R.D.N. 1<img src="/-/media/shared-files/images/medical-professionals/full/mankato/grace-fjeldberg-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FB99EC499314FA86AE8202C30AB740A2" alt="Grace Fjeldberg RDN" width="280" height="280" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller4/23/2025Heading back to school for many students includes a bagged lunch tucked into their backpack. Follow these tips for packing healthy lunches kids will like and help improve their ability to learn.Beat the 'back-to-school blues' with healthy lunches<p>Healthy eating is important at every age, but especially in growing children. Research has shown there's a close link between nutrition and learning. A healthy diet improves children's ability to focus, memory, brain function, behaviors and moods.</p> <p>The basics of a healthy diet include a variety of fruits, vegetables, grains, proteins and dairy or fortified soy alternatives. Beverages should be nutrient-rich and have little to no added sugars.</p> <p>If creating a healthy, balanced family meal plan feels overwhelming, start with the U.S. Department of Agriculture's <a rel="noopener" href="https://www.myplate.gov/" target="_blank" title="Opens in a new window.">MyPlate</a> guidelines. These guidelines call for half of the plate to be fruits and vegetables and the other half split between grains and protein, with a serving of dairy on the side.</p> <h2>Packing a healthy grab-and-go lunch</h2> <p>While many children eat a prepared lunch at school, others bring their lunches from home. If you pack a school lunch for your children, you can help beat the back-to-school blues by giving them something that not only satisfies their hunger but also boosts their attention and energy for a day of learning.</p> <h3>When packing lunches that can help your child succeed in school, include these foods:</h3> <h4>Grains</h4> <p>At least half — 3 ounces — of the grains eaten daily should be whole grains, which are packed with fiber. When you check a product's ingredient list, the first ingredient should be a whole grain, such as whole wheat, brown rice or whole oats.</p> <p>Sandwiches are an easy way to include whole grains at lunch. Make them with whole-grain bread, bagels, pitas or tortillas. Or pack a whole-grain side dish featuring quinoa, brown rice or a snack bag of whole-grain crackers.</p> <h4>Proteins</h4> <p>Choose lean cuts of meat, poultry and fish prepared without additional fat or oil. Baking, broiling and grilling are healthy ways to cook proteins. Nuts, beans and lentils also are packed with protein.</p> <p>Foods with protein help children feel full longer. A sandwich of peanut butter, almond butter or lean meat and sliced cheese is a lunch-bag staple. Or make a wrap by spreading a tortilla with hummus and rolling it up with shredded lettuce, sliced tomatoes and shredded chicken. On frosty days, fill an insulated container with chili. To add protein on the side, pack string cheese, a yogurt cup or a handful of nuts.</p> <h4>Fruits and vegetables</h4> <p>Aim for 1½ to 2 cups of fruits and at least 1½ cups of vegetables daily. Keep in mind that 1 cup of 100% fruit juice is equal to 1 cup of fruit. Fresh fruits and vegetables get their colorful appearance from the essential vitamins and minerals they contain. Add a variety of fresh vegetables and fresh, dried or canned fruits to your children's lunchboxes.</p> <p>Some ideas for lunch-friendly veggies include cucumber slices, celery, carrot or jicama sticks dunked into a low-fat dip or hummus, or a small container of cherry tomatoes or sugar snap peas. Whole, fresh fruits like oranges, bananas, grapes, apples and pears are perfect for lunches. Or pack a snack bag of raisins, apricots or dried banana chips.</p> <p><strong>Healthy beverages</strong></p> <p>The best way to keep children hydrated is to have them drink water or milk. Milk is a great source of calcium, which helps build strong bones. Avoid juice, soda or energy drinks, which are high in sugar.</p> <p>For the most part, no foods are off limits when it comes to building a healthy, balanced meal. But some foods should be limited because they lack nutritional value, including:</p> <ul> <li>High-fat foods that contain more than 30% of daily calories. You can find this information on the nutrition label. </li> <li>Foods that cause dental cavities, such as soda, gum, candy and sugar-sweetened beverages. Too much sugar has been shown to have a negative effect on academic performance.</li> <li>Caffeinated drinks, which can cause restlessness and dehydration.</li> </ul> <h2>Pack what kids like</h2> <p>Even the best-packed lunch won't be any good if it goes uneaten.</p> <h3>Here are a few tips for packing lunches your children will eat.</h3> <ul> <li><strong>Get them involved.</strong><br /> The best way to find out what your child wants is to ask. This conversation will be a chance to talk about making healthy food choices and help keep lunches from going to waste.</li> <li><strong>Pack familiar foods.</strong><br /> Familiar foods usually aren't boring to children. They're foods they enjoy and will eat.</li> <li><strong>Give them options.</strong><br /> Pack a variety of items so your children can choose what to eat. Even if they don't eat everything at lunch, they can snack on leftovers later.</li> </ul> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2023/healthy-school-lunch.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5D4B434F102289D295283C3742D70AA9" alt="Healthy school lunch" width="660" height="370" DisableNVelocity="true" />Childhood ObesityUnderstanding what causes obesity and providing healthy alternatives can help lead your child down a lifelong path of wellness.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller5/26/2023No matter the season, before you venture outdoors, you should apply sunscreen. But myths abound about sunscreens and how to use them. Here's what you need to know about these sun blockers.Top 10 myths about sunscreens<p>Sunscreen is essential for protecting your skin from early aging and skin cancer<s>s</s>, which often are a direct result of the sun's ultraviolet, or UV, radiation.</p> <p>Even with increased awareness of dangers from the sun, more people in the U.S. are diagnosed with <a href="/topics/skin-cancer" target="_self" title="Opens in same window.">skin cancer</a> each year than all other cancers combined. By age 70, at least 1 in 5 people in the U.S. will develop skin cancer.</p> <p>It's more difficult to treat wrinkles, sunspots and leathery skin once the damage is done, so prevention is key.</p> <h2>Check out the top 10 myths about sunscreen before you venture outdoors:</h2> <h3>Myth #1: It doesn't matter what time of day I go out in the sun.</h3> <p>Fact. In North America, the sun is at its peak between 10 a.m. and 4 p.m. That's when UV rays are strongest and your risk of skin damage is the greatest. However, this doesn't mean early mornings and late afternoons are without risk. You need skin protection from sunrise to sunset.</p> <h3>Myth #2: I can't get sunburned or suffer skin damage when it's cloudy, rainy or during the winter.</h3> <p>Fact. If the sun is up and you're outdoors, you're exposing your skin to UV radiation. Even on cloudy days, up to 90% of the sun's rays still can penetrate your skin. Water, sand and snow can reflect the sun, which exposes your skin to indirect UV rays. No matter the weather or the season, applying sunscreen every day is a must.</p> <h3>Myth #3: I tan but don't burn, so I don't need sunscreen.</h3> <p>Fact. There is no such thing as a safe tan. Tanning is your body's response to UV damage and a sign that your skin has been injured. Even getting just a "glow" damages your skin's DNA, and increases aging and your risk of skin cancers. A tan will not protect your skin from sunburn or other sun damage.</p> <h3>Myth #4: I don't need sunscreen because I have dark-colored skin.</h3> <p>Fact. Dark-colored skin does not burn as quickly, although it still is susceptible to sun damage, including dark spots, wrinkles and sunburn. Regardless of your skin tone, do not skip the sunscreen.</p> <h3>Myth #5: My makeup has sunscreen. That's all I need.</h3> <p>Fact. Foundation with a sun protection factor, or SPF, of at least 30 provides some sun protection, but is less protection than traditional sunscreen. Also, most people typically apply makeup to just the face, and not the throat, back of the neck or other sun-sensitive areas. Be sure to apply a layer of traditional sunscreen under your foundation, as well as any areas that will be exposed to the sun.</p> <h3>Myth #6: I won't get enough Vitamin D if I wear sunscreen.</h3> <p>Fact. Even well-applied sunscreen lets 2% to 3% of the sun's ultraviolet B rays reach your skin, and your body needs only a little to produce vitamin D. Rather than risk skin cancer, it's better to seek your vitamin D needs through a healthy diet or supplement.</p> <h3>Myth #7: Any kind of clothing protects my skin from getting too much sun.</h3> <p>Fact. Darker, heavier fabrics with tighter weaves offer more protection than lightweight and light-colored clothing. You also can get high-tech protection and breathability from many new fabrics. Look for the ultraviolet protection factor, or UPF, designation on apparel. A UPF of 30 to 49 offers good protection, while a UPF of 50 or more rates as excellent. The more skin you cover, the better. Don't forget to accessorize your outfit with a wide-brimmed hat and UV-filtering sunglasses.</p> <h3>Myth #8: A higher SPF gives significantly more protection.</h3> <p>Fact. No sunscreen blocks 100% of the sun. Sunscreen with an SPF of 100 blocks only 1% to 2% more of the sun's rays than one with an SPF of 30, which already blocks 97% of rays. Also, SPF does not affect how long you will be protected. Protection typically lasts two hours or less for all sunscreens. Look for a broad-spectrum — blocks UVA and UVB rays — water-resistant sunscreen with an SPF of at least 30. Reapply it frequently, especially after being in the water or sweating.</p> <h3>Myth #9: All sunscreens are created equal.</h3> <p>Fact. Not necessarily. There are two primary types of sunscreen: physical and chemical. Both options have pros and cons.</p> <p>Physical sunscreens, also called mineral sunscreens, work like a shield and sit on the surface of your skin to deflect the sun's rays. They contain the active ingredients zinc oxide or titanium dioxide. Mineral sunscreens are considered safer for you and the environment. They also are best for people with sensitive skin, children and those with pigment concerns, such as melasma. While traditional mineral sunscreens left a white residue on your skin, tinted and less-visible mineral sunscreens now are available.</p> <p>Chemical sunscreens work like a sponge. They absorb the sun's rays into the skin and convert the UV light into heat, which then dissipates. In the U.S., these sunscreens contain one or more of these active ingredients: oxybenzone, avobenzone, octisalate, octocrylene, homosalate and octinoxate. Chemical sunscreens are easier to apply and don't leave a white residue on the skin. However, they can irritate the eyes and cause allergic reactions on some people's skin.</p> <p>If possible, avoid sunscreens with oxybenzone because this chemical may disrupt hormones and cause allergic skin reactions. Also, pass on spray sunscreens, which are not nearly as effective as those applied by hand.</p> <p>Also avoid so-called sunscreens, such as cocoa butter, safflower, olive, jojoba, baby or coconut oil that provide no sun protection.</p> <h3>Myth #10: Sunscreen never goes bad.</h3> <p>Fact. The Food and Drug Administration requires that all sunscreens retain their original strength for at least three years. Check the bottle for an expiration date. If your sunscreen has expired or been exposed to extreme heat or cold, toss it. If you're using sunscreen every day when outside, a bottle should not last long.</p> <p><a href="/providers/melanie-dixon-md"><em>Melanie Dixon, M.D.</em></a><em>, practices <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">family medicine</a>, with a special interest in dermatology, in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Acne</li> <li>Skin cancer screening exams </li> </ul>M.D.<p>As a family medicine physician with a special interest in dermatology, my goal is to provide thorough and compassionate care for my patients. I enjoy treating a wide variety of dermatologic conditions for patients of all ages.</p> <p>I am a mom of three teenage boys who keep me busy! In my spare time, I love playing and singing music with my husband, gardening, and exploring the outdoors — with sunscreen of course!</p><p> <strong>Education</strong></p> <ul> <li>University of Minnesota</li> </ul> <p><strong>Residency</strong></p> <ul> <li>United Family Medicine Residency Program</li> </ul> <p><strong>Certification </strong></p> <ul> <li><strong></strong>American Board of Family Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Alpha Omega Alpha (AOA) Honor Medical Society </li> <li>Minnesota Medical Associations</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Dixon<img src="/-/media/shared-files/images/medical-professionals/full/mankato/melanie-dixon-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=24994F681CF9EF3BD60B386BA7BB1D57" alt="Melanie Dixon MD" width="280" height="280" DisableNVelocity="true" />Melanie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15868524Melanie Dixon, M.D.1<img src="/-/media/national-files/images/hometown-health/2023/person-wearing-hat-and-sunglasses.jpg?h=370&iar=0&w=660&sc_lang=en&hash=75D249A1BDD83A1A7FA6A7BD80442080" alt="Person wearing hat and sunglasses" width="660" height="370" DisableNVelocity="true" />Skin CancerSkin cancer — the abnormal growth of skin cells — most often develops on skin exposed to the sun. But this common form of cancer can also occur on areas of your skin not ordinarily exposed to sunlight.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller4/3/2024Preparing for race day requires logging lots of miles, but cross-training can help reduce injuries, build strength and enhance your performance. Learn how to work it into your training program.Maximize your running potential with cross-training<p>When preparing to run a race, it's essential to train correctly to reduce injury, increase your running efficiency and improve your endurance. One of the best things you can do to prepare for race day is cross-train.</p> <p>Cross-training uses a variety of exercises to enhance your overall performance and resilience against <a href="/hometown-health/speaking-of-health/offseason-sports-training-tips" target="_self" title="Opens in same window.">injury</a>. The goal is to <a href="/hometown-health/speaking-of-health/progressive-overload-get-stronger-in-a-healthy-way" target="_self" title="Opens in same window.">build up your entire body by stressing it</a> in multiple ways.</p> <h2>Here are a few techniques that, when part of a cross-training routine, will help you prepare for your race:</h2> <h3>Long, slow distance training</h3> <p>One to two times a week, go for a long run at a slow speed based on time and for a long distance based on miles. This training helps your body adapt to the stress of the race. Long, slow distance training strengthens bones, ligaments and tendons, which will support your body while running. In addition, long, slow distance training promotes endurance and increases your body's ability to transport oxygen more efficiently. The key to successful training is finding the right balance of mileage and duration for your body.</p> <h3>Pace running</h3> <p>Commit several of your weekly training days to run at the pace you plan for race day. This may change as your overall pace increases. Pace running is essential to your training regimen because it mimics what you'll be doing on race day.</p> <h3>Interval training</h3> <p><a href="/hometown-health/speaking-of-health/interval-training-for-heart-health" target="_self" title="Opens in same window.">Interval training</a> focuses on short bursts of vigorous exercise. During a 30-minute run, sprint for one to two minutes every five minutes. Do this about three to five times during the run. This method contributes to improving blood vessel flexibility, as well as increasing your aerobic threshold and <a rel="noopener" href="https://www.mayoclinic.org/medical-professionals/physical-medicine-rehabilitation/news/sprint-rest-repeat-exploring-the-benefits-of-high-intensity-interval-training/mac-20431116" target="_blank" title="Opens in a new window.">VO2 max</a>, which is the maximum volume of oxygen your body can absorb and use during exercise. You also can use interval training with other forms of cardio that don't focus on your legs but give you the same benefits.</p> <h3>Other forms of cardio</h3> <p>Running is a high-impact exercise, which means that your legs and body are taking a beating when you regularly run on hard surfaces. Try switching up your routine by using bikes, elliptical machines and swimming pools for additional cardio training.</p> <p>These other forms of exercise help improve strength and endurance while reducing the high-impact stress on your body. You can use long, steady-state cardio for aerobic development, as well as interval training to build up your system. Choose your favorite form of cardio or try several types. Reducing repetitive impact on your legs can help cut your injury risk and get you to race day.</p> <h3>Strength training</h3> <p>Although cross-training for running mostly is an aerobic activity, strength training also is a valuable component. Building lower-body muscles can help you run on inclines, declines and over rough terrain. Upper body strength enables you to maintain good running form, especially toward the end of a long run when your stamina is low. Exercises such as hex bar deadlifts, squats or leg presses also improve bone health by stressing them without the impact.</p> <p>Incorporate cross-training into your plans and you'll notice positive results, from reducing injury risk to boosting your performance. If you have questions about your training regimen or potential injuries, consult an athletic trainer or sports medicine specialist.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2024/mountain-biking.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B6C55332E3BBA488CB78D1E79B9ECBF4" alt="Mountain biking" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller3/12/2013<p>Dr. William David Farrar, a gastroenterologist from Mayo Clinic Health System in Red Wing, gets personal about a subject many of us would rather ignore — colonoscopies. His experience can resonate for everyone.</p>My colonoscopy: Gastroenterologist gets own medicine<img style="margin-bottom: 5px; float: right; margin-left: 5px;" alt="Dr. Farrar and his father" src="/-/media/national-files/images/hometown-health/miscellaneous/dr-farrar-and-his-fatherweb.jpg" class="img-responsive"> <p>Dr. William David Farrar, a gastroenterologist from Mayo Clinic Health System in Red Wing, gets personal about a subject many of us would rather ignore: colonoscopies.</p> <h4>A CALL FROM MY FATHER</h4> <p>I knew something wasn’t quite right listening to the message on our answering machine early last October. It was my dad. "David, give me a call. I’ve got to talk to you about something." Calling back, somehow I wasn’t that surprised when he told me almost immediately, “I had my colonoscopy last week, and they found an early cancer. So you know what that means.”</p> <p>I knew exactly what he meant: I needed a colonoscopy. My dad, also a gastroenterologist, knows the recommendations for colon cancer screenings as well as I do. If a person has a first-degree relative (a parent, sibling or child) who had colon cancer, it is recommended for that person to have a colonoscopy either at age 40 or 10 years before the age when the first-degree relative was diagnosed with cancer, whichever comes first. Guess what? I was 40. Rather than waiting until the magic age of 50, I get to have my colonoscopy 10 years earlier than expected. </p> <p>My dad didn’t seem nervous at all. I think he was more nervous for me. Fortunately, everything went fine for him. The cancer was completely removed by surgery, and because it was an early cancer, he didn’t need chemotherapy.</p> <p>I, on the other hand, had some work to do. I scheduled my colonoscopy for 8:45 a.m. on Nov. 6, 2012, which happened to be Election Day. To be honest, I was looking forward to getting it done. After performing colonoscopies on patients for almost 10 years, I was somewhat intrigued to experience it from the other side. </p> <h4>PREPPING FOR MY APPOINTMENT</h4> <p>I picked up my prep (Miralax) and read through the instructions on Nov. 4, since the prep would start the next day. Reading through my choices of what I could eat for breakfast and lunch actually made me even hungrier. The next morning, I chose the option of yogurt and a banana. It’s important to drink plenty of clear liquids, so I was gulping down apple juice and a diet soda most of the day. At 11:45 a.m., I had my chicken sandwich, but I wished it was bigger. I finished up work a bit early and was home by 5:15 p.m.</p> <p>I mixed half of the Miralax bottle in a pitcher with two orange Gatorade bottles. The Miralax acts to flush the system. I drank it down in 20 minutes without any difficulty. Miralax has no taste. I can’t say I loved the Gatorade taste, but it really wasn’t that bad. I took the four bisacodyl pills by 6 p.m., which help the colon to contract and begin to move things through.</p> <p>It didn’t take long. At 6:48 p.m., I had my first trip to the bathroom. My family had dinner at 7 p.m. I wasn’t too hungry, but only having water while everyone else is eating a nice meal was tough. By 11 p.m., I had six more trips to the bathroom. I have heard several complaints from my patients about cramping pain or nausea from the prep. I really didn’t have either, though I can still sympathize. I felt fine, other than being a bit hungry. I went to bed at 11:05 p.m.</p> <p>I did wake up once to go again, and then I intentionally woke up at 3:45 a.m. to start the second half of the prep. I downed the second half of the Miralax in two more Gatorade bottles (lemon-lime this time) by 4 a.m. I had to go just four more times all morning. There was truly nothing left in my colon.</p> <p>At 8 a.m., my wife, Janie, drove me to Mayo Clinic Health System in Red Wing, which is where I work. The receptionist thought I was joking, but she checked me in quickly. My nurse, Glenda, brought me back to my room and got me ready. I wasn’t really that nervous — probably because I knew what was going to happen, and trusted my friend and colleague, Jaswin Sawhney, M.D. It was a bit strange having a friend do the procedure, but it was probably stranger for him than me. I knew I would be asleep. I was tired but ready to get it done.</p> <h4>THE COLONOSCOPY</h4> <p>When it was time to walk to the procedure room, I tried to give my nurses and Dr. Sawhney a hard time to lighten the mood. These are all my friends looking at me on the table when I am usually the one performing the test. It was just an odd feeling. Once I got the medications for sedation though, I was out.</p> <p>My next memory was Dr. Sawhney asking, “Hey, Dave. What would you do with this? Would you tattoo it?” Uh-oh. Tattooing means either he found cancer or a big polyp. This is done to mark the location of the polyp. I rose up my head and first saw Melissa, my GI technician, looking far more wide-eyed than usual. Then I looked at the TV screen and, fortunately, it was only a polyp. It was a big polyp, but it looked fairly easy to take out through the scope. All I could think was, “Wow. I’m really glad I had this colonoscopy.” </p> <p>Looking at it more closely, it would be the type that would turn into cancer in the long run. I replied to him that I wouldn’t tattoo the polyp because we knew the location and it looked resectable (removable). My last memory of my colonoscopy was Dr. Sawhney saying, “OK, we’re tattooing it, and give him two more milligrams of midazolam.” Midazolam is used to induce drowsiness. Apparently, he didn’t need any more of my opinions.</p> <p>The rest of the morning was a blur. I have brief memories of meeting people and then periods of time with no memory. I have a vague memory of calling my parents while Janie was driving me home, telling them I had a big polyp removed. </p> <p>Overall, I had five polyps, but it was the one big one that scared me. That bigger polyp very likely would have turned into a cancer before I would have had a colonoscopy at the normal age of 50. In a way, I’m strangely thankful my dad was diagnosed with cancer when he was, because otherwise I never would have had the colonoscopy that early in life.  </p> <p>Not everyone has an easy time with their colonoscopy, but for me, it was painless. Prepping wasn’t fun, but it really wasn’t that bad. I get to do it all over again in three years thanks to my bigger polyp, but it’s worth it. According to the studies, a person’s risk of colon cancer is 5 percent if you don’t have a screening — that’s one out of 20 people. I probably would have been one of them. I encourage you, if you are due, to get screened.</p><ul> <li>Gastrointestinal endoscopy</li> <li>Inflammatory bowel disease</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Colorado School of Medicine</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Internal Medicine, University of Minnesota Hospital</li> <li>Internal Medicine, VA Medical Center</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Gastroenterology, Hepatology and Nutrition, University of Minnesota</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Gastroenterology, American Board of Internal Medicine</li> <li>Internal Medicine, American Board of Internal Medicine</li> </ul> <p><strong>Academic Appointments</strong></p> <ul> <li>Assistant Professor of Medicine, Mayo Clinic College of Medicine and Science</li> <li>Instructor in Nutrition, Mayo Clinic College of Medicine and Science</li> </ul>Farrar<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/david-w-farrar.jpg?h=280&iar=0&w=280&sc_lang=en&hash=82E7CA01D2044A8E3E1ADD06367F97AF" alt="David W Farrar" width="280" height="280" DisableNVelocity="true" />W. David<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13723715W. David Farrar, M.D.1<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/david-w-farrar.jpg?h=280&iar=0&w=280&sc_lang=en&hash=82E7CA01D2044A8E3E1ADD06367F97AF" alt="David W Farrar" width="280" height="280" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Colorectal HealthGet screening and treatment for colorectal cancer symptoms, and learn about risk factors and prevention strategies.Dawn Haller12/21/2021Many New Year’s resolutions are health related. Turn your resolution into action by going beyond a simple promise. Find out how to set SMART goals to start the journey to live a healthier life.Making New Year's resolutions that stick<p>It's the time of year again when people make New Year's resolutions, many of which are health related. <a href="/hometown-health/speaking-of-health/are-you-ready-to-change-habits-to-lose-weight" target="_self" title="Opens in same window.">Losing weight</a>, eating healthier, exercising and quitting smoking are popular choices. Losing weight usually leads the group, but also is the most difficult to accomplish.</p> <p>By the time the new year rolls around, many people are well-versed with the classic promise: "I will start my diet on Monday." In fact, by the end of December, many people have made that promise to themselves 52 times.</p> <h4>Discover the secret to success</h4> <p>New Year's resolutions are easy to make, but not so easy to achieve. To make the resolution into an actual solution, you need to spend time preparing and planning. There is no magic button for keeping a resolution. The first step toward success is developing a structured health plan.</p> <h5>Your health plan should include:</h5> <ul> <li>Where you’re headed</li> <li>Why you want to get there</li> <li>What challenges you may face along the way</li> <li>How you plan to work through the challenges</li> </ul> <h4>Create a health vision</h4> <p>The second step is to visualize your goals. Think about a what a healthy future might look like to you. Convert those thoughts into a short, clear statement: your health vision.</p> <p>While there are many ways to write a health vision, one popular format is: "I want to ______, so ________."</p> <h5>Examples of a health vision may be:</h5> <ul> <li>"I want to lose weight, so I have more energy to enjoy life."</li> <li>"I want to be physically fit, so I am no longer out of breath playing with my grandkids."</li> <li>"I want to have better balance between my work and personal life, so I have more quality time for myself and my family."</li> </ul> <h4>Set SMART goals</h4> <p>Goals help keep you focused after you record your health vision. Achieving identified goals produces a feeling of accomplishment and much-needed motivation to fuel your health journey.</p> <h5>When setting your goals, remember the SMART acronym:</h5> <ul> <li><strong>Specific — What am I going to do?</strong><br /> You need to have a specific plan in place to start. Take the time to design and research.</li> <li><strong>Measurable — How will I track my progress?</strong><br /> You may say, "I would like to lose some weight." But it would be better if you said, "I want to lose 50 pounds in four months."</li> <li><strong>Achievable — What steps will I take to make this happen?</strong><br /> Set a realistic goal. With the right weight-loss program, 50 pounds may be realistic. Ask the program you're considering what the average weight loss among participants is after one year. Depending on the program and its weight loss approach, you may need to set a smaller, more attainable goal.</li> <li><strong>Relevant — Is this important enough to me to want to do it?</strong><br /> Think positively. Behavior only changes from the positive. Remember there are programs to help you accomplish your goal.</li> <li><strong>Time-framed — When will I do this?</strong><br /> Set a specific target date. There is nothing magical about Jan. 1 as a start date. It is better to pick a date when you have a plan in place.</li> </ul> <p>Your SMART goals should consist of long-term and short-term goals. Establish your long-term goal first. An example of a long-term goal is: "I will walk briskly for 30 minutes each day at least five days a week."</p> <p>However, if you haven't been exercising on a regular basis, there often is a need for intermediary, short-term goals. For example: "I will walk 15 minutes during my lunch hour at least three days each week for the next month." After reaching your short-term goal, extend your efforts gradually, until you ultimately accomplish your long-term goal.</p> <h4>Accept challenges, and don’t give up</h4> <p>Nearly everyone will face challenges during their health journey. Perhaps it's a busy family life, work, school, medical issues or peer pressure to continue bad habits. It’s important to identify potential challenges and envision strategies to address them as part of an effective health plan.</p> <p>A network of family and friends can encourage and partner with you. Consider keeping a health journal to record your activities and achievements, adding to your motivation and accountability.</p> <h5>Here are a few other tips for success:</h5> <ul> <li><strong>Confront your temptations.</strong><br /> You will need to change your environment to help with your weight goals. Get rid of food that won't help you realize your goal — this should be part of your planning.</li> <li><strong>Tell your friends.</strong><br /> Changing your habits for good may affect your inner circle of friends. Let them know what you're trying to do and enlist their support in helping you achieve your goal.</li> <li><strong>Remember the reward.</strong><br /> Make a list of the reasons you want to lose weight. When you lack reasons to change, it is easy to fall back into old habits.</li> <li><strong>Be prepared for a setback.</strong><br /> Give yourself another chance. Most people slip up at some point. The people who are successful are the ones who get back on track. Look at how many days you still have left in the calendar year and see what you can accomplish before the year is up. Don't give up.</li> <li><strong>Commit yourself.</strong><br /> You can't take lifestyle changes lightly. Make your health a priority.</li> </ul> <p>Embracing a healthy lifestyle is an ongoing, dynamic process. Use the new year as an opportunity to start the journey to living a healthier life.</p> <p><em><a href="/providers/gabriel-berendes-md" target="_self" title="Opens in same window.">Gabriel Berendes, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Wisconsin School of Medicine and Public Health</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul>Berendes<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/gabriel-berendes-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=AF078455AD7D8531BBC094B793351761" alt="Gabriel Berendes MD" width="280" height="280" DisableNVelocity="true" />Gabriel<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13393723Gabriel Berendes, M.D.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{61776FD2-05E8-47E9-AB55-EE465BD29A19}|{FFD57D6A-3E3A-4808-8F93-B38864FDF469}<img src="/-/media/national-files/images/hometown-health/2021/chopping-vegetables-wood-board.jpg?h=370&iar=0&w=660&sc_lang=en&hash=7B9B0036190D9D5923A1DDD5217FEF27" alt="Chopping vegetables wood board" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller4/26/2023Menopause is a natural part of the aging process but can be challenging for some women. Get answers to common questions for a greater understanding of symptoms and treatments to smooth the transition.Menopause: A natural part of aging<p>The average age for menopause in the U.S. is 51. For some women, menopause can be challenging, but a greater understanding of the symptoms and treatments can help smooth this natural transition. </p> <h2>Here are answers to common questions women have about menopause: </h2> <h3>How do I know if what I'm experiencing is menopause?</h3> <p>Menopause is defined as the permanent cessation of menstrual periods. It's triggered by a natural decline in female hormones released by the ovaries, surgical removal of the ovaries, lack of sufficient reproductive hormones, or sometimes by chemotherapy and radiation therapy. A woman has officially entered menopause after she hasn't had her menstrual period for 12 consecutive months.</p> <p>Some women confuse perimenopause with <a href="/hometown-health/speaking-of-health/menopause-change-of-life-q-and-a" target="_self" title="Opens in same window.">menopause</a>. Perimenopause generally begins years before women reach menopause and can include irregular menstrual periods and other common menopause symptoms.</p> <h3>What are the symptoms of menopause?</h3> <h4>Aside from the end of menstruation, some women have no additional symptoms. For others, symptoms may include:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/lets-talk-low-libido" target="_self" title="Opens in same window.">Decreased libido</a></li> <li>Hot flashes</li> <li>Irregular or missed menstrual periods</li> <li>Mood swings or changes</li> <li>Night sweats</li> <li>Painful sex</li> <li>Sleep disturbances</li> <li>Thinning hair</li> <li>Weight gain</li> </ul> <h3>Do all women have hot flashes during menopause?</h3> <p>Not all women undergoing menopause suffer through hot flashes.</p> <h4>These factors have been associated with increased incidence of hot flashes:</h4> <ul> <li>Ethnicity — more African American women report hot flashes than those of European or Asian descent</li> <li>Lack of exercise</li> <li>Obesity</li> <li>Smoking</li> </ul> <h4>Not all women experience hot flashes with menopause, but for some women, the hot flashes can be severe. Jennifer Bantz, M.D. explains why hormone replacement therapy can help manage symptoms:</h4> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/5TxfmKv03so" title="Ask Mayo Clinic Health System: Menopause & Hormone Replacement Therapy (HRT)" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <h3>Are there any health risks associated with menopause?</h3> <h4> A woman's risk for these chronic medical conditions can increase after menopause:</h4> <ul> <li><strong>Cardiovascular disease</strong><br /> The decline in estrogen increases the risk of <a href="/hometown-health/speaking-of-health/heart-disease-in-women-symptoms-and-risk-factors" target="_self" title="Opens in same window.">heart attack</a> and stroke.</li> <li><strong>Osteoporosis</strong><br /> During the first few years after menopause, women may rapidly lose bone density, leading to an enhanced risk for bone fractures.</li> <li><strong>Genitourinary syndrome of menopause</strong><br /> As vaginal tissues lose elasticity, and becomes thin and dry, women may struggle with pain during intercourse. The urethra also becomes dry and irritated, which may increase the risk of infection. Some women may need to urinate more often and may experience leakage, also known as <a href="/hometown-health/speaking-of-health/is-urine-incontinence-normal-for-women" target="_self" title="Opens in same window.">urinary incontinence</a>.</li> <li><strong>Weight gain</strong><br /> Because of the decrease in basal metabolic rate after menopause, women may need to decrease caloric intake and increase exercise to maintain their weight.</li> </ul> <h3>Are there treatments for menopause?</h3> <p>Contemporary treatments focus on relieving any symptoms of menopause that may be disruptive and assessing current or potential chronic medical conditions. Women should speak with their health care team about risks and benefits related to treatment options, which may include hormone replacement therapy or nonhormonal remedies.</p> <p>Some women notice pelvic floor issues during menopause, such as an <a href="/hometown-health/speaking-of-health/what-can-you-do-for-an-overactive-bladder" target="_self" title="Opens in same window.">overactive bladder</a> or urinary incontinence. Others may experience vaginal dryness or irritation. Many options are available for treating these bothersome and sometimes embarrassing problems.</p> <p>For some women, lifestyle changes can manage bladder problems, such as limiting the amount of caffeine they drink or scheduling regular trips to the bathroom. For other women, physical therapy or biofeedback is effective. Some women may benefit from topical vaginal lubricants or moisturizers. </p> <h3>What lifestyle modifications can I make to ease the transition of menopause?</h3> <h4>Women may also find relief through lifestyle changes, such as:</h4> <ul> <li>Eating a balanced diet that limits saturated fats, oils and sugars. For some women, hot flashes may be triggered by hot beverages, spicy foods or alcohol.</li> <li>Exercising a minimum of 30 minutes per day at a moderate intensity level.</li> <li>Incorporating relaxation techniques, such as deep breathing, guided imagery, progressive muscle relaxation and yoga.</li> <li>Layering clothing to accommodate body temperature changes. </li> <li>Optimizing sleep by avoiding caffeine and exercising earlier in the day. Aim for getting seven to nine hours of sleep each night. </li> <li>Quitting smoking.</li> </ul> <p><a href="/hometown-health/speaking-of-health/too-embarrassed-to-ask-part-3" target="_self" title="Opens in same window.">Menopause</a> is a normal life change and a natural part of the aging process. Treatment should be individualized and based on a woman's symptoms. Women should discuss the risks and benefits of treatment options with their health care team. </p> <p><a href="/providers/katie-casper-md" target="_self" title="Opens in same window."><em>Katie Casper, M.D.</em></a><em>, and <a href="/providers/tarek-khalife-md" target="_self" title="Opens in same window.">Tarek Khalife, M.D.</a>, are <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYNs</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Advocacy</li> <li>Contraception</li> <li>Evaluation and management of pelvic pain</li> <li>High-risk pregnancy</li> <li>International health care of underserved communities</li> <li>Laparoscopic surgery and other minimally invasive surgical techniques</li> <li>Preventive health care</li> <li>Treatment of abnormal uterine bleeding</li> </ul>M.D.<p>I believe the best patient care happens through listening and education. Health care is always evolving, and I believe it is critical for providers to pursue excellence through continued education and innovation.</p> <p>I will strive to empower you with knowledge so we can work together to create your individualized management plan. I look forward to getting to know you and want to optimize your health care throughout your lifespan.</p> <p>I enjoy many hobbies and actives in my spare time. After work, I generally partake in some sort of physical activity – kickboxing, strength training or hiking. I enjoy spending time at home with my husband and puppy dog. I am an avid golfer and like being outside any chance I get! I also enjoy creating healthy and delicious plant-based meals for my family.</p><p><strong>Education</strong></p> <ul> <li>Doctor of Medicine, University of Minnesota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Obstetrics and Gynecology, Creighton University School of Medicine-Phoenix</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Certified Holistic Nutritionist, American Fitness Professionals & Associates </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Gynecologic Laparoscopists</li> <li>American College of Obstetrics & Gynecology </li> </ul>Casper<img src="/-/media/shared-files/images/medical-professionals/full/mankato/katie-casper-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=70DE9576AA96A312C2C550A790093017" alt="Katie Casper, M.D." width="280" height="280" DisableNVelocity="true" />Katie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30122594 Katie Casper, M.D.1{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}<ul> <li>Adenomyosis</li> <li>Endometriosis</li> <li>Female sexual dysfunction, pain and vulvar disease, such as lichen sclerosus and lichen planus</li> <li>Fibroid treatment</li> <li>Heavy or irregular menstrual bleeding</li> <li>In-office treatment, including LEEP procedures, colposcopy and hysteroscopy</li> <li>Minimally invasive surgery for treatment of gynecologic disorders, such as laparoscopy and hysteroscopy</li> <li>Obstetric and advanced gynecologic 3D ultrasound</li> <li>Pelvic pain</li> <li>Robotic surgery</li> <li>Urine incontinence</li> <li>Uterovaginal prolapse</li> <li>Vaginal natural orifice transluminal endoscopic surgery (VNOTES)</li> </ul>M.D.<p>Every patient will have ample time to explain her condition and shed light on what matters to her most, as we navigate her treatment options. It is very imperative that the patient understands our partnership in managing her condition and identifies us as her support team to focus on her treatment and recovery.</p> <p>The most rewarding aspect of my time with the patient is when I get to educate them about their body and how disease affects its balance. It is my goal to allow my patient to graduate from her care with enough knowledge that she would use to teach and advocate for herself and to other women in her community. This way touches the patient’s life and the communities' lives at large.</p> <p>Outside of work, I do enjoy biking, swimming and camping. I am also a remote-control plane hobbyist, and I love grilling and cooking Lebanese cuisine.</p><p><strong>Education</strong></p> <ul> <li>Beirut Arab University</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Obstetrics and Gynecology, Henry Ford Health System-Wayne State University</li> <li>Obstetrics and Gynecology, American University of Beirut Medical Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Minimally Invasive Gynecologic Surgery, American Board of Obstetrics and Gynecology</li> <li>Fellow, American College of Obstetrics and Gynecology</li> </ul> <p><strong> Memberships</strong></p> <ul> <li>American Association of Gynecologic Laparoscopists</li> <li>American College of Obstetrics and Gynecology</li> <li>International Society for the Study of Women's Sexual Health</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Khalife<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/tarek-khalife-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A39C3DF2BF499DCA00FE29E1F7699D5D" alt="Tarek Khalife MD" width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/36088274/" target="_blank" title="Opens in new window">Retroperitoneal causes of genitourinary pain syndromes: Systemic approach to evaluation and management</a>, October 2022.</li> <li><a rel="noopener" href="https://www.sciencedirect.com/science/article/pii/S0002937821006074?via%3Dihub" target="_blank" title="Opens in new window">Pregnancy with IUD in place</a>, May 2021.</li> <li><a rel="noopener" href="https://www.liebertpub.com/doi/abs/10.1089/gyn.2021.0041" target="_blank" title="Opens in a new window">Intraoperative genitourinary injuries during a hysterectomy: Risks, management, and mitigation strategies</a>, May 2021.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/30398979" target="_blank" title="Opens in new window. ">The endogenous opioid system: Role and dysfunction caused by opioid therapy</a>, March 2019.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/28118169" target="_blank" title="Opens in new window. ">The K-technique: A novel technique for laparoscopic apical suspension using barbed sutures</a>, April 2017.</li> </ul>{CA02D1B4-DD8D-4C67-B975-FFCAEB25CAEF}Tarek<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20407092Tarek Khalife, M.D.1{83EB2AA2-1436-4DDC-B7BB-51F8E6A87FC9}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2023/toweling-face-after-workout.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0F34C7475AACFB4B52CEB4D62671A57E" alt="Toweling face after workout" width="660" height="370" DisableNVelocity="true" />MenopauseMenopause is the permanent end of menstruation and fertility, defined as occurring 12 months after your last menstrual period.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller7/22/2022Bite into a luscious blueberry, and you're biting into a powerhouse of nutrients. Versatile, delicious blueberries provide body-wide benefits — from heart health to weight control to memory.The power of blueberries<p>Often labeled a "superfood," the blueberry is bursting with nutrients, many of which are classified as <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428" target="_blank" title="Opens in new window.">antioxidants</a> and phytochemicals.</p> <p>Much of the power of blueberries lies in their colors. The deep-blue hue comes from anthocyanin, a phytochemical whose abilities may help protect the body from heart disease and Type 2 diabetes, offering cancer-fighting benefits, promote gut health and reduce inflammation. Research also suggests regularly eating blueberries may improve memory and delay age-related cognitive decline. </p> <p>A one-cup serving of blueberries contains 25% of the recommended daily value for vitamin C and 4 grams of dietary fiber, but only 80 calories. Plus, blueberries are juicy fruits, which means they contain mostly water. That high water content makes them great for weight loss or maintenance because they fill you up quickly without a lot of calories. </p> <p>Whether you're eating blueberries for the health benefits, because you like the taste or both, blueberries are a versatile option for every day. Eat them plain, sprinkle them on hot or cold cereal or yogurt, or stir them into baked goods for added sweetness and nutrition. You can easily substitute frozen berries for fresh.</p> <p>During summer months, take advantage of blueberries when they're plentiful and on sale by purchasing in large quantities and freezing them. Store fresh blueberries in the refrigerator and wash before serving. To freeze, wash and dry the berries, lay them on a pan and freeze until they're solid. Pack the berries in freezer-safe storage bags.</p> <h2>This easy cobbler makes the most of fresh blueberries when they're in season, but frozen berries will give you the taste of summer throughout the winter:</h2> <h4>Apple-blueberry Cobbler</h4> <p>Servings: 8</p> <p><strong>Cobbler</strong><br /> 2 large apples, peeled, cored and thinly sliced<br /> 1 tablespoon lemon juice<br /> 2 tablespoons sugar<br /> 2 tablespoons cornstarch<br /> 1 teaspoon ground cinnamon<br /> 12 ounces fresh or frozen blueberries</p> <p><strong>Topping</strong><br /> 3/4 cup all-purpose flour<br /> 3/4 cup whole-wheat flour<br /> 2 tablespoons sugar<br /> 1 1/2 teaspoons baking powder<br /> 1/4 teaspoon salt<br /> 4 tablespoons cold margarine, cut into pieces<br /> 1/2 cup fat-free milk<br /> 1 teaspoon vanilla extract</p> <p>Heat the oven to 400 F. Lightly coat a 9-inch square baking dish with cooking spray. In a large bowl, sprinkle the apples with lemon juice. In a small bowl, combine the sugar, cornstarch and cinnamon. Add the mixture to the apples and toss gently to mix. Stir in the blueberries. Spread the apple-blueberry mixture evenly in the baking dish. Set aside.</p> <p>In another large bowl, combine the flours, sugar, baking powder and salt. Using a fork, cut the cold margarine into the dry ingredients until the mixture resembles coarse crumbs. Add the milk and vanilla. Stir just until a moist dough forms. Turn the dough onto a generously floured work surface and, with floured hands, knead gently six to eight times until the dough is smooth and manageable. Using a rolling pin, roll the dough into a rectangle 1/2-inch thick. Use a cookie cutter or knife to cut out shapes. Gather the scraps and roll out to make more shapes.</p> <p>Place the dough shapes over the apple-blueberry mixture until the top is covered. Bake until the apples are tender and the topping is golden, about 30 minutes. Serve warm.</p> <p>Nutrition per 1/8 of cobbler: Calories, 222; total fat, 6 grams; saturated fat,1 gram; monosaturated fat, 2 grams; cholesterol, trace; sodium, 202 milligrams; total carbohydrates, 38 grams; dietary fiber, 4 grams; added sugars, 6 grams; protein, 4 grams.</p> <p><em><a href="/providers/allyn-wergin-rdn" target="_self" title="Opens in same window.">Allie Wergin</a> is a registered <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian nutritionist</a> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2022/blueberries-on-bush.jpg?h=370&iar=0&w=660&sc_lang=en&hash=34C7A18238A3E377F0957CEAAE3241F0" alt="Blueberries on bush" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller8/5/2020Warm weather is a perfect motivator to get outside and move around. But when summer goes from warm to hot, exercising could be risky — unless you’re prepared with these tips.Keep your cool while exercising in the heat<p>The warm weather is a perfect motivator to get outside, go for a walk, and get off the couch and move around. For many people, exercising outdoors certainly feels better than being stuck inside due to the bitter cold. But when summer goes from warm to hot, exercising could be risky — unless you’re prepared.</p> <p>Staying active, even exercising in hot weather, can be done safely, but you really have to pay attention to the environment and your body to make sure a good thing doesn’t go bad.</p> <h3>Here are a few tips for exercising in the heat:</h3> <h4>Know the weather.</h4> <p>If you haven’t been exercising in hot weather already this summer, don’t choose a hot day to start. Your body needs to acclimate to the heat, so start with shorter periods of exercise and gradually extend the duration of your workout. High humidity prevents sweat from readily evaporating from this skin, which puts added stress on your body.  And pay attention to the forecast — and the sky. Severe weather can develop rather quickly, and there are no extra points for trying to outrun a thunderstorm or tornado.</p> <h4>Stay hydrated.</h4> <p>Your body cools itself by sweating, and if you stay hydrated, the body is pretty good at cooling itself. When you become dehydrated, your body starts to store heat inside. Your core temperature begins to increase, and that can put your organs and nervous system at risk. Drink water before, during and after you exercise. Additionally, make sure you have food throughout the day.</p> <h4>Slow down.</h4> <p>Don’t try to keep up your normal pace and intensity in hot weather. Get comfortable knowing you’ll have to take things a bit easier when the mercury rises. Save your goal of setting a personal best for another, cooler day. Don’t think you have to keep up with your running or workout buddies — at least until the temperature cools off a bit.</p> <h4>Dress smart.</h4> <p>Clothing for exercise or working out in hot weather should permit evaporation of sweat from your skin. Wear light-colored, lightweight and loose-fitting items. Clothing also can help protect your skin from the sun, along with plenty of sunscreen.</p> <h4>Listen to your body.</h4> <p>The old adage “no pain, no gain” is false. You should slow down or stop exercising at the first sign of discomfort. Other warning signs of heat exhaustion include heavy sweating, muscle cramps, fatigue, weakness and dizziness. Heat stroke, which is more serious, may be indicated by a rapid, weak pulse, confusion and loss of consciousness. If you experience any of these warning signs of heat stroke, call 911 immediately, or alert someone to make the call on your behalf.</p> <p>Summer fun can include outdoor exercise and workouts. The trick is to be smart about it. By following some simple tips, you’ll get more out of your time outdoors and reduce the risks associated with hot weather.</p> <p><em><a href="/providers/chaun-cox-md" target="_self" title="Opens in same window.">Chaun Cox, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> provider in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota, and an avid runner.</em></p><ul> <li>Obstetrics care</li> <li>Preventive care</li> <li>Sports medicine</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of North Dakota School of Medicine and Health Sciences</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Family Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Cox<img src="/-/media/shared-files/images/medical-professionals/full/mankato/chaun-cox-md.jpg?h=280&iar=0&w=280&hash=12088C5D39DB7B0A98EE17EC6A4B3DFE" alt="Chaun Cox MD" width="280" height="280" DisableNVelocity="true" />{026CC400-B31B-4412-A625-1FCAFF3B3D19}Chaun<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13518801Chaun Cox, M.D.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}<img src="/-/media/national-files/images/hometown-health/2020/older-man-running-in-the-park.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9B51D88C04A81D621F88D4C31EFC6703" alt="Older man running in the park" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller6/30/2016<p>Grief is a normal process of adapting that everyone moves through differently. There's no right or wrong way to do it. Know what's normal and when to get help.</p>What is normal when I'm grieving?<img alt="Blog_grief" src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_grief.jpg?h=199&w=299&sc_lang=en&hash=7FDA65800DAA08CEE8B303482B552022" style="height: 199px; width: 299px; float: right; margin-bottom: 10px; margin-left: 10px;"> <p>Changing seasons can trigger feelings of grief. Because the shift can be subtle, I think we often minimize the effect it can have on us, making us wonder what normal is.</p> <p>The word grief comes from the old French <em>grever</em>, meaning afflict or burden. Our grief can feel like a heavy burden, but it is a natural and normal reaction to loss. It is a complex response that includes not only your emotions, but also thoughts, behaviors, relationships and physical well-being. </p> <p>There is not a right or wrong way to move through the grief process — everyone is different. There is no timetable indicating that at a certain point we will be over our loss. Just as the seasons blend from one to the next, so do our experiences of grief. Within each of these seasons, there are certain characteristics. </p> <p>In the summer, our mood can change from a beautiful sunny sky to storm clouds rolling in, bringing thunder, lightning and downpours within minutes. Then the sun comes out again. Sometimes, the seasons seem to be mixed up. You can have a cool day in August that actually feels as though it were October. There may be a snowstorm in May and warm temperatures in January. That, too, reflects the contradictory nature of grief. </p> <p>It can be a series of what feels like ups and downs or two steps forward, three steps back. Remember, grief does not move us in a linear pattern, but movement and processing is key. I have come to believe that each of us has a built-in monitor that allows feelings to surface as they need to. If we can honor that within ourselves that will be our guide and help understand why everyone is so different.</p> <p>It can be difficult to make sense of the intense and fluctuating emotions when we grieve. Because grief is a normal response to loss, though, it can actually serve an adaptive purpose, creating a new normal.</p> <p>Sometimes, grief reactions can become disruptive or don’t lessen over time, and that might be an indicator that additional help is needed, such as speaking with a counselor or attending a grief support group. Remember, reaching out for assistance is not a sign of weakness, but one of strength.</p> <p>We grieve because we have loved and have been loved. And we will continue to love. That is ours to hold onto and cherish.</p> <p><em>Lisa De Sieno is the Bereavement Services director in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_grief.jpg?h=335&iar=0&w=504&sc_lang=en&hash=8C946500BBE765220953FA660F733A36" alt="Blog_grief" width="504" height="335" DisableNVelocity="true" />GriefGrief is the natural reaction to loss. It will be unique to you, depending on your own personality and circumstances.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Dawn Haller6/30/2016<p>Healthcare has changed dramatically over the past 100 years. There are new treatments, tests and cures. Yet for the most part, the way healthcare is delivered has stayed the same. But that’s starting to change as well. And Mayo Clinic Health System is on the leading edge of the transformation.</p>New care model improving care for patients<img alt="SpeakingofHealth_DrRadke" src="/-/media/national-files/images/hometown-health/2016/spring-2016/speakingofhealth_drradke.jpg?h=222&w=207&sc_lang=en&hash=6ED4CAE175D579F008046435102E5FDB" style="height: 222px; width: 207px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Healthcare has changed dramatically over the past 100 years. There are new treatments, tests and cures. Yet for the most part, the way healthcare is delivered has stayed the same.</p> <p>But that’s starting to change as well. And Mayo Clinic Health System is on the leading edge of the transformation.</p> <p>“We’re working to make care more effective, convenient and accessible,” says <a href="/providers/jennifer-radtke-md" target="_self" title="Opens in same window.">Jennifer Radtke, M.D.</a>, an internal medicine specialist in Red Wing who is helping to spearhead the effort. The goal is to provide patients with the right care at the right time and from the right provider.</p> <p>“People don’t have the same needs every time they call for an appointment,” says Dr. Radtke. “We’ve put together teams of providers who work together to meet patients’ various needs.”</p> <p>Those teams include nurses, nurse practitioners, physician assistants, pharmacists, behavioral health providers and primary care providers. Dr. Radtke says that by working together, she and her colleagues are better able to meet patients’ needs quickly.</p> <p>How does the new model work? Say you have a simple concern, such as a sore throat or pink eye. That’s something that can be diagnosed and treated by a nurse, nurse practitioner or physician assistant. But when something more complicated comes up — such as a cough that lingers or a new complication related to a chronic condition – your primary care provider is a better fit for your needs.</p> <img alt="MCHS_CareModel_SP16" src="/-/media/national-files/images/hometown-health/2016/spring-2016/mchs_caremodel_sp16.jpg?h=512&w=400&sc_lang=en&hash=EE150355A1AD78B900434A7022E246E9" style="height: 512px; width: 400px;" /> <p>Dr. Radtke says the teams work together closely to ensure patients are getting the care they need. And the teams have daily meetings, called “huddles,” to discuss patients and determine follow-up plans.</p> <p>“We’re making a big effort to get patients in to see a provider as quickly<br /> as possible,” says Dr. Radtke. “Having more team members available to care for patients means we’re able to do that more often.”</p> <p>Dr. Radtke compares the old model of healthcare — where a single provider is in charge of all of a patient’s healthcare needs — to a single baseball player trying to play every position on the field.</p> <p>“You do much better with a full team,” she says.</p><img src="/-/media/national-files/images/hometown-health/2016/spring-2016/drradke_sm.jpg?h=76&iar=0&w=76&sc_lang=en&hash=9480B6A0061831B93C57F23EF9410A7D" alt="DrRadke_sm" width="76" height="76" DisableNVelocity="true" />Transforming HealthcareExpert insight into using innovative technology to identify trends and develop procedures, diagnostics and next-generation care models to advance medicine, and provide healing today and in the future.Dawn Haller6/30/2016Five centimeters. Less than 3 inches. That's the window to the heart I use when I perform a minimally invasive heart valve surgery on a patient.Window to the heart<img alt="Blog_cardiac1" src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_cardiac1.jpg?h=266&w=400&sc_lang=en&hash=F90861F9CC51ED132C99DC71B5C14F85" style="height: 266px; width: 400px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Five centimeters. Less than 3 inches. That's the window to the heart I use when I perform a minimally invasive heart valve surgery on a patient.</p> <p>The small incision in the patient's right chest wall allows me to avoid dividing the patient's sternum or breast bone. </p> <p>My colleague, Dr. Robert Wiechmann, and myself are cardiovascular surgeons that have performed more than 400 minimally invasive valve procedures over the past nine years at Mayo Clinic Health System in Eau Claire. We are among a small number of hospitals nationwide doing minimally invasive valve surgeries.</p> <p>I hear from many of my patients after recovery about how grateful they are for being able to have their surgery done close to home. They also really appreciate the shorter recovery time, less risk of infection and a more cosmetic result from a smaller incision.</p> <p>Minimally invasive surgical techniques are not appropriate for every patient. If you have been told that you need to have heart surgery, your surgeon will review your diagnostic tests to determine if you are a candidate. The surgical team will carefully discuss with you the advantages and disadvantages of minimally invasive techniques versus traditional surgery.</p><ul> <li>Biopsies and surgical treatment of lung cancer</li> <li>Carotid endarterectomy</li> <li>Endoscopic vein and radial artery removal</li> <li>Endovascular and surgical repair of aortic aneurysm</li> <li>Maze surgery for atrial fibrillation</li> <li>Minimally invasive valve surgery, including mitral valve repair/replacement and aortic valve replacement</li> <li>Off-pump (beating heart) coronary artery bypass</li> <li>Traditional coronary artery bypass</li> <li>Transmyocardial laser revascularization</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Creighton University School of Medicine</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Michigan State University at Butterworth Hospital in Grand Rapids</li> <li>Department of Surgery, SUNY, Syracuse</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Michigan State University at Butterworth Hospital in Grand Rapids</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Surgical critical care</li> <li>Thoracic surgery</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American College of Chest Physicians</li> <li>American College of Surgeons</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor of Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Carmody<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/thomas-carmody-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A77C1D57B819650D664AFBDD3832CA76" alt="Thomas Carmody MD" width="280" height="280" DisableNVelocity="true" />{66ABF025-EC0C-4CA2-99BE-D242A86DD033}Thomas<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14290561Thomas Carmody, M.D.1{676428F6-179A-4C9B-9B23-5F1E40032A38}<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/thomas-carmody-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A77C1D57B819650D664AFBDD3832CA76" alt="Thomas Carmody MD" width="280" height="280" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller6/16/2023Many people underestimate how common eye injuries are and believe that regular glasses can protect them. Learn how safety glasses are made to withstand projectiles and can save your sight.Why do I need safety glasses?<p>Many workers underestimate the importance of eye safety, especially when working eight hours a day, five days a week. Yet each day, about 2,000 workers in the U.S. experience a job-related eye injury that requires medical treatment, and more than 100 lose one or more days of work due to their injuries. </p> <p>These eye injuries often are due to exposure to a harmful substance, getting a foreign object stuck in the eye or being struck in the eye by an object. Fortunately, you can avoid most eye injuries by wearing a pair of high-quality safety glasses that have impact-resistant lenses.</p> <h2>Preventing job-related eye injuries</h2> <p>Hazards exist in every workplace, but some have a higher risk of eye injuries. Safety glasses are recommended for people who work in or around potentially dangerous conditions. This includes work in manufacturing, construction, landscaping, auto repair, plumbing, woodworking, agriculture, mining, metal fabrication and health care. </p> <p>Wearing safety glasses on the job is more than just a good idea — it's your right. The <a rel="noopener noreferrer" href="https://www.osha.gov/" target="_blank" title="Opens in a new window.">Occupational Safety and Health Administration</a>, or OSHA, requires employers to provide eye and face protection for employees whenever they may be exposed to potential eye injuries during their work, if work practices or engineering controls do not eliminate the risk of injury.</p> <p>I also recommend that people wear safety glasses when working on household tasks like lawn mowing, chopping wood or using strong cleaning products. </p> <h2>Safety glasses benefits</h2> <p>Safety glasses are not regular glasses, and regular glasses are not a replacement for safety glasses. A major difference is the material used in the lenses. Some safety lenses are made with the same material that is used for airplane windshields, which is tested to withstand high-impact projectiles. The risk of this material shattering is negligible. Most conventional eyeglass lenses, while sturdy and built for everyday wear, are made of a plastic called acetate. That is not heavy-duty enough to protect your eyes in work situations.</p> <p>Another difference is the wide coverage provided by safety glasses. In addition to protecting the eyes from objects in the front, safety glasses have side shields to protect the peripheral and temple areas. Regular glasses are meant for comfort, not protection, with no additional coverage.</p> <h2>Prescription safety glasses</h2> <p>Some people who need prescription lenses for clear vision opt for safety goggles that can be worn over their regular glasses. This isn't the safest option. Regular glasses under safety goggles can interfere with how the goggles sit on the face or, in some cases, seal to the face. The safest, most comfortable option is to order prescription safety glasses. Safety glasses can be customized with prescriptions that give wearers the best vision possible while maintaining safety for their eyes. </p> <p>Prescription safety glasses must meet requirements established by OSHA and the <a rel="noopener noreferrer" href="https://www.ansi.org/" target="_blank" title="Opens in a new window.">American National Standards Institute</a> to be classified as protective eyewear. There are many frame options that meet national requirements. Some have the appearance of regular eyewear with detachable side shields. Talk with your optometrist about the best option for you. </p> <p><a href="/providers/logan-kiekhafer-od" target="_self" title="Opens in same window."><em>Logan Kiekhafer, O.D.</em></a><em>, is an optometrist in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Contact lenses, such as RGP, scleral hybrid, prosthetic and soft</li> <li>Corneal disease and glaucoma management</li> <li>Ocular disease</li> <li>Myopia management</li> </ul>O.D.<p>Getting to know my patients and their lifestyles allows me to tailor their care to achieve their visual goals. I believe in treating every patient like they are a member of my family.</p> <p> In my spare time, I enjoy hunting, fishing, playing golf, watching sports and spending time with my family.</p><p><strong>Education</strong></p> <ul> <li>Illinois College of Optometry</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Diplomat, American Board of Optometry</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Optometric Association</li> <li>Wisconsin Optometric Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Ophthalmology, Mayo Clinic College of Medicine and Science</li> </ul>Kiekhafer<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/logan-kiekhafer-od.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FC9EDBE943CC4A44E5DC136AFA419A52" alt="Logan Kiekhafer, O.D." width="280" height="280" DisableNVelocity="true" />Logan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14956039Logan Kiekhafer, O.D.1{C5680DDD-C649-4B63-AFCC-B52A244736B7}<img src="/-/media/national-files/images/hometown-health/2023/wearing-safety-glasses.jpg?h=370&iar=0&w=660&sc_lang=en&hash=7F2F7F15E54571F967DDC3198DFB9682" alt="Wearing safety glasses" width="660" height="370" DisableNVelocity="true" />Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.Dawn Haller8/15/2022Coloring is a new craze, especially for adults. Learn about the therapeutic effects that take place when you sit down with some colored pencils and paper.Coloring is good for your health<p>What used to be known as a simple, fun activity for kids now is a tool for practicing good mental health. Coloring has increased in popularity recently, especially for adults.</p> <p>While children's coloring books feature cartoon characters and simple designs, adult coloring books have intricate patterns of flowers, artwork, mandalas or animals. Books are available for purchase, and you can print free coloring pages online. For people who prefer a digital version, many coloring apps are available for mobile devices.</p> <p>But what makes adult coloring so popular?</p> <h2>Coloring can improve your health by:</h2> <h3>Promoting mindfulness</h3> <p>Coloring can help you be more mindful. <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356" target="_blank" title="Opens in a new window.">Mindfulness</a> is the ability to focus and stay in the moment.</p> <p>For example, because you're focusing on color choice and staying inside the lines, you're only thinking about the present moment. You can shut off the noise around you, and give your mind the gift of focusing on the movements, sensations and emotions of your present moment.</p> <p>Practice being nonjudgmental as you go through the task with no expectations — just being in the moment. If your mind wanders, which is normal, gently return to what you are experiencing right now. While coloring, you use the parts of your brain that enhance focus and concentration. It gives you the opportunity to disconnect from stressful thoughts.</p> <h3>Relieving stress</h3> <p>Coloring is a healthy way to relieve stress. It calms the brain and helps your body relax. This can improve sleep and fatigue while decreasing body aches, heart rate, respiration, and feelings of depression and anxiety.</p> <p>Although coloring isn't the ultimate cure for stress and anxiety, sitting down for a long coloring session holds great value. As you color, pay attention to your breathing rhythm, ensuring steady, full breaths from your diaphragm, and tune into your heart rate periodically if you can.</p> <h3>Embracing the imperfect</h3> <p>There's no right or wrong way to color. Coloring is a noncompetitive activity, so there isn't pressure to "level up," win a prize or beat the clock. You can color for as long or as little time as you want. You don't need to finish a picture in one sitting.</p> <p>Try to let go of judgments or expectations and enjoy the simple beauty of coloring. It doesn't matter if your picture is neat or messy. The only thing that matters is if you found enjoyment and relaxation while coloring.</p> <h2>Other ways to relieve stress</h2> <p>Some people don't find coloring to be relaxing or enjoyable, especially those who didn't like to color as a child. That's OK.</p> <h3>Other fun ways to relieve stress include:</h3> <ul> <li><strong>Spend time with a four-legged friend.</strong> <br /> It's no secret that pets make us happy. Their love is unconditional, they are always happy to see us, and they're adorable. Spend some quality time with a pet, or volunteer at an animal shelter if you don't have pets of your own.</li> <li><strong>Crack open a book.</strong> <br /> Reading is a great way to wind down. Like coloring, it helps you lose yourself in the moment and forget about your work or other stressors.</li> <li><strong>Massage your earlobes.</strong> <br /> Massaging the pressure points in your earlobes brings on a calming, relaxing sensation over your body. Do this for a few minutes, and you may start to feel some relief.</li> <li><strong>Bust a move.</strong> <br /> Breaking out your best dance moves along with your favorite song can be therapeutic for many people. If you're dancing throughout most of the song, you also can say you snuck in some exercise.</li> <li><strong>Take a deep breath.</strong> <br /> <a href="/hometown-health/speaking-of-health/mindfulness-meditation-improve-your-quality-of-life" target="_self" title="Opens in same window.">Deep breathing</a> is a great way to reduce your body's response to perceived threats. Breathe in through your nose for five seconds and hold for two seconds. Then release your breath through your mouth for five seconds.</li> </ul> <p><em><a href="/providers/joel-bobby-licsw" target="_self" title="Opens in same window.">Joel Bobby</a> is a licensed independent clinical social worker in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota.</em></p><ul> <li>Anxiety</li> <li>Child/adolescent behavioral and adjustment issues</li> <li>Cognitive behavioral therapy</li> <li>Depression</li> <li>Mindfulness practices</li> </ul>L.I.C.S.W.<p>I have been providing psychotherapy care for children, adolescents and adults in Albert Lea and Austin since 2005. I enjoy partnering with my patients by using the skills they already possess and teaching them new skills to enhance functioning every day.</p><p><strong>Education</strong></p> <ul> <li>Boise State University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Licensed Independent Clinical Social Worker</li> </ul>Bobby<img src="/-/media/shared-files/images/medical-professionals/full/austin/joel-bobby-licsw.JPG?h=280&iar=0&w=280&hash=EA5AB7DD957135F1235C9B2792CD9468" alt="Joel Bobby LICSW" width="280" height="280" DisableNVelocity="true" />Joel<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14509571Joel Bobby LICSW{2B88C934-922C-4130-B661-197B59D83899}|{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{C4130004-0F31-48C4-AC9F-A4350A75AB24}<img src="/-/media/national-files/images/hometown-health/2022/adult-using-colored-pencils.jpg?h=370&iar=0&w=660&sc_lang=en&hash=43E11FB0782448894FA714AD9AB45DDA" alt="Adult using colored pencils" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Dawn Haller8/12/2016<p>I have spoken to many cardiac valve patients that have said they are afraid of having an open surgical sternotomy. They say it is a powerful reason to put off surgery when they are told about the many months of a painful recovery, respiratory compromise and the possibility of an infected large wound. But now, there are options.</p>Performing more than 400 minimally invasive heart valve repair surgeries<p><img alt="Blog_cardiac3" src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_cardiac3.jpg?h=266&w=400&sc_lang=en&hash=F9B220F9A61877A582D29B73DBF1D9B0" style="height: 266px; width: 400px; float: right; margin-bottom: 10px; margin-left: 10px;" />I have spoken to many cardiac valve patients that have said they are afraid of having an open surgical sternotomy. They say it is a powerful reason to put off surgery when they are told about the many months of a painful recovery, respiratory compromise and the possibility of an infected large wound.</p> <p>But for select patients, there's an alternative: minimally invasive valve surgery through a 5-centimeter incision instead of a 25-centimeter incision needed to divide the sternum. </p> <p>Since 2007, our cardiovascular surgery team at Mayo Clinic Health System in Eau Claire has had one of the few high-volume practices (over 400 cases) in the U.S. We have helped many patients, specializing in the minimally invasive approach for aortic valve replacements, mitral valve repair or replacement and tricuspid procedures. </p> <p>I sought training in the minimally invasive procedure over a decade ago in response to so many of my patients' apprehension over sternotomy. I was hearing them say, "I just don't want my sternum cracked or split open." It seemed to me that if you could keep the sternum intact and still do the procedure, then the patient was better off. The typical minimal approach recovery is several weeks, as opposed to several months, long.</p> <h2>The main differences of the minimally invasive approach are:</h2> <ul> <li>Specialized surgical tools with longer handles, pincer grip and modified motions for manipulation, stitching and tying knots</li> <li>Smaller access, afforded by 5-centimeter surgical opening.</li> <li>New visualization methods in which only the surgeon sees the operative field; the team watches multiple wall screens broadcasting video recorded through the surgeon's camera</li> </ul> <p>Our team continues to learn more about new approaches and look at patients who can benefit from a less-invasive procedure. Although not all patients qualify for this procedure, if you have been told that you have a heart condition and will need surgery, speak to your provider about the option of having a minimally invasive procedure done.</p> <p>You can also hear more in this video on <a rel="noopener noreferrer" href="https://www.youtube.com/watch?v=iPAxbcsMAAg" target="_blank" title="Opens in a new window">minimally invasive aortic valve replacement</a>.</p> <p><a href="/providers/robert-wiechmann-md" target="_self" title="Opens in same window."><em>Robert Wiechmann, M.D.</em></a><em>, is a <a href="/services-and-treatments/cardiac-surgery" target="_self" title="Opens in same window.">cardiothoracic surgeon</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Biopsies and surgical treatment of lung cancer</li> <li>Carotid endarterectomy</li> <li>Endoscopic vein and radial artery removal</li> <li>Endovascular and surgical repair of aortic aneurysm</li> <li>Maze surgery for atrial fibrillation</li> <li>Minimally invasive acid reflux/esophageal surgeries</li> <li>Minimally invasive valve surgery, including mitral valve repair/replacement and aortic valve replacement</li> <li>Off-pump (beating heart) coronary artery bypass</li> <li>Traditional coronary artery bypass</li> <li>Transmyocardial laser revascularization</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Minnesota School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>General Surgery, University of Utah School of Medicine</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Cardiac Transplantation and Heart Failure, University of Utah School of Medicine</li> <li>Thoracic Surgery, University of Michigan</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Surgery, American Board of Surgery</li> <li>Thoracic Surgery, American Board of Thoracic Surgery</li> <li>Mayo Clinic Quality Fellow, Bronze Level</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Surgeons</li> <li>Doctors Mayo Society</li> <li>International Society for Heart and Lung Transplantation</li> <li>Society for Advanced Gastrointestinal Endoscopic Surgery</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Wiechmann<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/robert-wiechmann-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=48692ADA7AAE05EC2044CCA80B2428F7" alt="Robert Wiechmann MD" width="280" height="280" DisableNVelocity="true" />{D487F93A-BC20-4A5F-BBFE-2916B48C430A}Robert<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13790218Robert Wiechmann, M.D.1{676428F6-179A-4C9B-9B23-5F1E40032A38}<img src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_cardiac3.jpg?h=335&iar=0&w=504&sc_lang=en&hash=D73AF72088EDCE3E6BF90804938FDA2B" alt="Blog_cardiac3" width="504" height="335" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller8/9/2016<p>Smoothies can be a nutritious treat, but remember — just because it's called a smoothie doesn't mean it's healthy. Here are some tips for nutritious and filling smoothies.</p>3 simple tips for healthier smoothies<p>Smoothies can be a nutritious treat, but remember — just because it’s called a “smoothie” doesn’t mean it’s healthy.</p> <h2>Watch this video for tips for nutritious, filling smoothies:</h2> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/CNwCfP8va-A" title="Nutritious, filling smoothies" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><strong>Slow down</strong></p> <ul> <li>Watch your consumption. When you drink liquids, like a smoothie, you tend to consume calories quickly and can end up feeling hungry.</li> <li>Take your time. By drinking smoothies slowly, there’s an increased chance you’ll feel full and consume fewer unnecessary calories.</li> <li>Enjoy...then wait. The brain can take 20 to 40 minutes to release satiety (feeling full) hormones, so wait before eating or drinking more — maybe you won’t be hungry.</li> </ul> <p><strong>Skip the fruit juice</strong></p> <ul> <li>Avoid added sugars. Stay away from sugars in your smoothie, including fruit juice.</li> <li>Use water or milk as your base. Skim milk, unsweetened almond milk, unsweetened soy milk or water are all good options for the liquid base of your smoothie.</li> <li>Add a protein source. Include milk, plain yogurt or plain kefir to your smoothie to help increase satiety or feeling full.</li> </ul> <p><strong>Keep the veggies visible</strong></p> <ul> <li>Include vegetables. Adding kale, spinach, carrots and beets are all great ways to increase vegetable consumption for children.</li> <li>Keep the fruits and vegetables visible. Children need to be exposed to fruits and vegetables in their whole, natural form to know they’re part of a nutritious diet. Including vegetables is recommended, but hiding them in smoothies and other dishes should not be the sole source of exposure.</li> <li>Give taste buds time. Kids need to be exposed to new foods 10 to 15 times before the food is considered as disliked.</li> </ul> <p>Try these delicious smoothie recipes:</p> <p><strong><span style="text-decoration: underline;">Fruity smoothie</span></strong></p> <p>1 cup frozen, unsweetened strawberries</p> <p>1 cup frozen, unsweetened peaches</p> <p>3/4 cup frozen, unsweetened blueberries</p> <p>1 large, ripe banana</p> <p>1 cup fat-free, low-calorie peach or strawberry yogurt</p> <p>1 cup skim milk</p> <p>Put all the ingredients in the blender and process until the mixture is smooth. Stop the blender and scrape the sides so everything gets mixed well. Pour the smoothie into serving glasses.</p> <p>Serves 4</p> <p><strong><span style="text-decoration: underline;">Green smoothie</span></strong></p> <p>1 banana</p> <p>1/2 cup strawberries</p> <p>Juice of 1 lemon (about 4 tablespoons)</p> <p>1/2 cup other berries, such as blackberries or blueberries</p> <p>2 ounces fresh, raw baby spinach (about 2 cups)</p> <p>1 tablespoon fresh mint or to taste</p> <p>1 cup cold water or ice</p> <p>Place all ingredients in a blender or juicer and puree.</p> <p>Serves 4</p> <p style="margin-bottom: 12px;"><em>Kelly Tasky is a registered dietitian nutritionist at <a href="/locations/mankato">Mayo Clinic Health System in Mankato.</a></em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/smoothies-400x400.jpg?h=400&iar=0&w=400&sc_lang=en&hash=27706C68A0E8AE7296F7D95182D8025E" alt="Smoothies 400x400" width="400" height="400" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller8/1/2016<p>Does this sound familiar? "Yikes! I’ve lost 20 pounds, which is great, but the past two weeks my weight loss has plateaued, and I still need to lose 50 more pounds. What am I doing wrong?"</p>Why has my weight plateaued when I have 50 more pounds to lose?<p><img alt="blog_WeightLossPlateau_216" src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_weightlossplateau_216.jpg?h=266&w=400&sc_lang=en&hash=7F82D69125464FCF544F2374673FDC33" style="height: 266px; width: 400px; float: right; margin-bottom: 10px; margin-left: 10px;" />There are many challenges and questions that arise when losing weight. Here's one our educators in <a href="/services-and-treatments/weight-management">Weight Management Services</a> hear regularly:</p> <p>Yikes! I've lost 20 pounds, which is great, but the past two weeks my weight loss has plateaued, and I still need to lose 50 more pounds. What am I doing wrong? I am following a 1,200-calorie-per-day plan.</p> <p>You may not be doing anything wrong. During the first two to three weeks of losing weight, a rapid weight loss is normal. You are using your glycogen stores found in muscle and the liver. Because glycogen is made partly of water and when it's used for energy it releases the water, weight loss is mostly water. Then, your body turns to using its fat stores for energy, and you lose body fat. Body fat is lost in the form of ketones, which, upon excretion, also pulls out some water. </p> <p>You need 10 calories per pound of current weight plus your exercise calories to maintain weight.</p> <h2>Here's how to calculate that based on a weight of 180 pounds:</h2> <ul> <li>Your weight times 10 calories per pound is 1,800 calories.</li> <li>If you burn off 300 physical activity calories per day, that's a total of 2,100 calories per day to maintain your weight.</li> <li>Your total calories of 2,100 minus 1,200 calories equals 900 calories per day deficit.</li> <li>Multiply 900 by seven days a week, and you get 6,300 weekly deficit calories.</li> <li>Your weekly deficit calories of 6,300 divided by 3,500 calories in one pound body fat equals 1.8 pounds body fat lost per week.</li> </ul> <p>If you are following the 1,200-calorie-per-day plan and burn off 300 physical activity calories per day, could your body retain 1.8 pounds of water and cover up the 1.8 pounds of body fat lost? Yes. You lost the 1.8 pounds of body fat even though the scale did not change.</p> <p>About 65% of your weight on the scale is water weight. Your body can easily let go of water weight as well as hold water weight.</p> <h2>Other factors that can cause you to hold water weight include:</h2> <ol> <li>If you increase exercise, especially if muscles are sore; as your body forms its own hot tub and bathes sore muscles in water</li> <li>If you're on your period</li> <li>If you're taking medications, such as ibuprofen and other NSAIDS and cortisol products</li> <li>If you have extra sodium (salt) in your diet</li> </ol> <p>So, here's the bottom line. This work takes a lot of tolerating of the scale. Don't get discouraged. By understanding what causes a weight plateau, you can decide to respond positively and avoid backsliding on your new healthy habits. </p> <p>Whatever you do, do not give up and revert back to your old eating and exercise habits, because you will gain all the weight back.</p> <p>Good luck on your journey. You can do this.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_weightlossplateau_216.jpg?h=335&iar=0&w=504&sc_lang=en&hash=A8CF47EAEC08BC1EE4E19A1AAB5B8F92" alt="blog_WeightLossPlateau_216" width="504" height="335" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller7/26/2016<p>Packing up the kids for a road trip can be difficult. If car sickness, a common type of motion sickness, is thrown into the equation, road trips can be even more of a struggle.</p>Tips to prevent your kids from getting car sick<img alt="Car Sickness 400x300" src="/-/media/national-files/images/hometown-health/2016/2016-general/car-sickness-400x300.jpg?h=300&w=400&sc_lang=en&hash=72CFBE2AFBBFFE9AF2FE82E988EAA127" style="width: 400px; height: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Packing up the kids for a road trip can be difficult. Making sure they are stocked with things to do to keep them occupied can be a tough battle on its own. If car sickness, a common type of motion sickness, is thrown into the equation, road trips can be even more of a struggle.</p> <p>Car sickness occurs when the brain receives mismatching information from the ears, eyes and nerves in the extremities. The results of this sensation are upset stomach, fatigue and, of course, vomiting. This experience is fairly common for children ages 2 to 12.</p> <p>Although the reasons children are so prone to car sickness are still unexplained, here are some suggestions that may help you keep your child from getting car sick on your next trip:</p> <ul style="list-style-type: disc;"> <li><strong>Cut down on sensory input.</strong> <br /> Loading up your kids with movies and books during a road trip may not be the best thing for them, especially if they are easily car sick. Encourage them to focus on things outside the vehicle instead.</li> <li><strong>Offer distractions.</strong> <br /> Talking, listening to music and singing songs with your child could serve as a good distraction during a car trip.</li> <li><strong>Provide adequate air ventilation.</strong> <br /> Make sure the car is free of odors and there is a decent amount of ventilation.</li> <li><strong>Be careful with snacks.</strong> <br /> Greasy and spicy foods are not going to be good for your child before a car trip. If the trip is going to be long, feed your child a small, bland snack before you leave.</li> <li><strong>Try medication.</strong> <br /> If your child is age 2 or older, ask your child’s healthcare provider about over-the-counter medications available for car sickness. Dimenhydrinate is available for children ages 2 and older, and diphenhydramine is available for children ages 6 and older. Drowsiness is a common side effect of these drugs.</li> </ul> <p>If you follow these suggestions and your child is still experiencing car sickness, ask your child’s healthcare provider about other options. Identifying car sickness triggers can aid in making difficult car trips a thing of the past.</p> <p><em><a href="/providers/jodi-breska-md">Jodi Breska, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/arcadia">Arcadia</a>, Wisconsin.</em></p>M.D.<p>In my junior year of college, my friends and I decided to go to medical school together. They decided to become a physician assistant and dentist during our senior year. I didn't know what else to do, so I stayed the course. During a summer internship after my first year of medical school, I knew I was where I belonged. I feel honored to be a part of peoples lives in this capacity.</p> <p>I came to Mayo Clinic Health System because the people are friendly, and there are many similarities to my hometown of Lancaster. The staff is compassionate and dedicated.</p> <p>My No. 1 piece of wellness advice to patients is "all things in moderation."</p> <p>I want to run a marathon or at least a half marathon again. In my spare time, I enjoy reading, cooking, baking, hiking, biking, fishing, and visiting with family and friends.</p><p><strong>Education</strong></p> <ul> <li>University of Wisconsin Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Practice, Sioux Falls Family Practice Residency</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Medicine, American Board of Family Practice</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Breska<img src="/-/media/shared-files/images/medical-professionals/full/arcadia/jodi-breska-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7E08684C5C6341E508CFEF8820F5D762" alt="Jodi Breska MD" width="280" height="280" DisableNVelocity="true" />Jodi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13886088Jodi Breska, M.D.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2016/2016-general/car-sickness-200x200.jpg?h=200&iar=0&w=200&sc_lang=en&hash=054EBFBAD9B63B14D67F25BEE1881428" alt="Car Sickness 200x200" width="200" height="200" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Dawn Haller9/6/2016<p>Have you recently sustained a running injury, started experiencing new onset of pain with running or struggled with recurrent running injuries? Are you looking to improve your running form and performance? Then you may be the perfect candidate for a running evaluation. </p>Pain-free running? Yes, it's possible<img alt="Pain Free Running Large" src="/-/media/national-files/images/hometown-health/2016/2016-general/pain-free-running-large.jpg?h=350&w=350&sc_lang=en&hash=278CE33BD15DD5F3B600960C44EA1B81" style="width: 350px; height: 350px; float: right; margin-bottom: 10px; margin-left: 10px;"> <p>Have you recently sustained a running injury, started experiencing new onset of pain with running or struggled with recurrent running injuries? Are you looking to improve your running form and performance? Then you may be the perfect candidate for a running evaluation. </p> <p>Running continues to be one of the most popular activities for individuals to maintain fitness. However, increased mileage or errors in training often result in overuse injuries due to the repetitive nature of running. This can be very frustrating for both recreational and competitive runners who want to continue training.</p> <p><strong>Running evaluation</strong></p> <p>A running evaluation is beneficial for any individual of any age or training level interested in improving running performance or who is currently dealing with an injury with a goal of returning to pain-free running. <span>A video running gait analysis is used to break down the running cycle frame by frame in various planes to make a detailed assessment of the runner’s form in order to identify mechanical faults. A physical evaluation is also performed to identify potential strength or flexibility deficits that may be contributing to pain with running. Runners commonly have weak core muscles and hip abductors that often lead to back, hip or knee pain.<p> <p>These deficits can be found through the gait analysis and physical assessment. This evaluation is performed by a physical therapist who has advanced training and knowledge in identifying and correcting running form, strength or flexibility deficits. The therapist will instruct you in a personalized exercise program, including corrective drills and individualized rehabilitative exercises for strength, flexibility and neuromuscular control.</p> <p>As a longtime runner myself, I understand the frustration that comes with a running injury and the desire to return to training as soon as possible. My goal is to return patients to pain-free running as quickly as possible and help prevent future injuries to keep patients on their training schedules.</p> <p><strong>Success Story</strong></p> <p><a href="/providers/carrie-kern-do">Carrie Kern, D.O.</a>, a family medicine physician at Mayo Clinic Health System, shares her personal experience: “I was having severe knee pain that was really limiting the length of my runs. At first, it was just being unable to complete half marathon, then difficult to do five to six mile, then down to two to three miles. I also tried to start skate skiing, but my knees hurt too much. It hadn’t even crossed my mind that the problem was weakness in my hips. Kimberly (Helmus) did a running evaluation and instructed me in gait training and hip strengthening exercises. Now I am able to run several miles comfortably and feel great when skiing.”</p> <p><em>Kimberly Helmus is a <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapist</a> in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</em></p></span><img src="/-/media/national-files/images/hometown-health/2016/2016-general/pain-free-running.jpg?h=200&iar=0&w=200&sc_lang=en&hash=4773588F2524F19F82484CC1865269EF" alt="Pain Free Running" width="200" height="200" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller3/3/2023The importance of sleep can be underestimated when juggling schedules filled with activities and tasks. Learn why prioritizing sleep is essential for children, and get tips for better sleep.Sleep: An essential element of success for children<p>Busy lifestyles can make it difficult to maintain schedules and routines. This may cause regular bedtime routines to shift and children to stay awake later than usual. Insufficient sleep can affect a variety of behavioral and cognitive functions. If you notice your children struggling with tasks or activities, you might evaluate how much sleep your children need.</p> <p>Often, the importance of sleep and children's sleep requirements are underestimated. The connection between behavioral challenges, impaired cognition and overall health with insufficient sleep is frequently overlooked.</p> <p>When children, teens and their families have concerns about behavior, mood and school performance issues, parents may have many theories about what's causing the problem. However, sleep may not be considered a potential contributing factor.</p> <h2>A thorough evaluation should include an assessment of children's sleep habits, including:</h2> <ul> <li>Amount of time it takes children to fall asleep</li> <li>Bedtime routine</li> <li>Consistency of sleep and wake schedule</li> <li>Environmental factors that could interfere with sleep</li> <li>Nighttime awakenings</li> <li>Sleep patterns</li> </ul> <h2>Prioritizing sleep</h2> <p>Sleep deprivation is an overlooked cause of many performance and behavioral concerns in children. In American culture, putting in long hours for work and study is highly valued and touted as essential for children to achieve success. As children are encouraged and expected to learn more and faster, they may participate in multiple academic and extracurricular activities. </p> <p>Children's schedules have become so full that they scarcely have time for sleep, and the <a href="/hometown-health/speaking-of-health/stressed-out-kids" target="_self" title="Opens in same window.">pressures of success</a> interfere with restful sleep. With a spirit of seizing the day, sleep may be perceived as wasting time.</p> <h3>Symptoms of sleep deprivation in children may include:</h3> <ul> <li>Absenteeism from school</li> <li>Being accident prone</li> <li>Challenges with impulse control</li> <li>Decrease in attention span, mental alertness, and ability to learn and reason</li> <li>Decreased motivation</li> <li>Defiance or noncompliance</li> <li>Depression or anxiety</li> <li>Difficulty falling asleep</li> <li>Difficulty in waking</li> <li>Hyperactivity and silliness or giddiness</li> <li>Impairment in decision-making, problem-solving and judgment</li> <li>Increase in appetite and sugar cravings</li> <li>Overemotional</li> <li>Poor concentration</li> <li>Poor school performance</li> <li>Signs of cognitive, memory impairment and forgetting daily tasks</li> <li>Tantrums, irritability or aggressive behavior</li> </ul> <p>Sleep is a crucial biological function. Loss of sleep is hypothesized to play a significant role in restoring and recovering the body systems, learning, memory consolidation and healthy brain development. Sleep deprivation can lead to physical and behavioral symptoms that can be misdiagnosed as more severe mental and behavioral disorders.</p> <p>Children who don't get a sufficient amount of sleep may not appear to be sleepy. Instead, they may struggle with attentiveness, hyperactivity, aggression or disruptive behavior.</p> <p>For example, a child with tantrums may be diagnosed with oppositional defiant disorder; or a child who is hyperactive and has a poor attention span might be thought to have <a href="/hometown-health/speaking-of-health/what-is-adhd" target="_self" title="Opens in same window.">attention-deficit/hyperactivity disorder</a>.</p> <p> Sleep deprivation reduces the immune system's ability to defend against colds and the flu. It can place adults at risk for chronic conditions like cardiovascular problems, obesity and diabetes.</p> <h2>Recommended length of sleep for children and adults</h2> <h3>The National Sleep Institute recommends these hours of sleep:</h3> <ul> <li>12–17 for newborns and infants</li> <li>11–14 for ages 1–2</li> <li>10–13 for ages 3–5</li> <li>9–11 for ages 6–13</li> <li>8–10 for ages 14–17</li> <li>7–9 for adults</li> </ul> <h2>Better sleep is possible</h2> <h3>Tips for good sleep habits for children and families include:</h3> <ul> <li><strong>Make sleep a respected priority.</strong><br /> Establish a consistent, relaxing bedtime routine.</li> <li><strong>Consistency is key for regular daytime and bedtime routines for sleep.</strong><br /> Attempt to maintain a regular sleep and wake schedule, including on weekends. </li> <li><strong>Provide children with positive attention before bedtime.</strong><br /> This may reduce conflict or resistance to bedtime routines.</li> <li><strong>Keep bedrooms dark, cool and quiet.</strong><br /> Do not have a TV, computer or cellphone in the room.</li> <li><strong>Use the bed only for sleep.</strong><br /> Avoid reading or doing homework in bed. Remove activities from the sleep environment that may be stimulating, such as <a href="/hometown-health/speaking-of-health/are-video-games-and-screens-another-addiction" target="_self" title="Opens in same window.">devices with screens</a> and video games.</li> <li><strong>Avoid caffeine in the late afternoon and evening, or for a minimum of three hours before bed.</strong> </li> <li><strong>Encourage children to sleep in their beds.</strong><br /> It helps them learn to fall asleep independently. Parents also need uninterrupted sleep.</li> </ul> <p> If you suspect your child or teen may be struggling with sleep deprivation, consulting a health care or mental health professional can help you determine a path toward restoring good sleep habits and ensuring a successful future.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2023/preteen-sleeping-arms-crossed-on-pillow.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A553AE1590B34E22CCAC7A2BC6119E62" alt="Preteen sleeping arms crossed on pillow" width="660" height="370" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.SleepSleep is essential to good health. It's one of the body's basic needs. But, what do you do when you have troubles sleeping, or getting enough hours of sleep? Dawn Haller8/23/2016<p>A good percentage of Americans love football, but ACL injuries and concussions commonly occur. Learn the symptoms to be aware of and how to prevent them.</p>Identifying and preventing ACL injuries, concussions<img alt="Identifying and preventing ACL injuries and concussions" src="/-/media/national-files/images/hometown-health/2016/2016-general/football-players-400x306.jpg?h=306&w=400&sc_lang=en&hash=48974EDD46B079ADD6A365A5709BF028" /> <p>A good percentage of Americans love football for the fast-paced, hard-hitting product displayed on the field. And spectators enjoy the game at all levels — grade school, high school, college and the pros. Because the nature of football is highly intense and physical, injuries are prevalent. In particular, <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/acl-injury/home/ovc-20167375" target="_blank" title="Opens in new window.">ACL injuries</a> and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/concussion/basics/definition/con-20019272" target="_blank" title="Opens in new window.">concussions</a> commonly surface in athletes of all age levels. And these injuries aren't limited to just football — many other sports pose risks.</p> <p>But what are ACL injuries and concussions? What symptoms should you be aware of? How can you prevent them? Let’s examine both injuries in more detail to find those answers.<strong></strong></p> <h2>ACL injuries</h2> <p>The ACL is one of the primary ligaments that connects your femur, or thighbone, to your tibia, or shinbone, helping stabilize your knee joint. With an ACL injury, the ligament tissue is often partially or fully torn. In less severe instances, the ACL can be sprained but left intact.</p> <h3>Symptoms of an ACL injury include:</h3> <ul> <li>A popping noise in the knee at the time of the injury</li> <li>Extreme knee pain that inhibits continuing the activity</li> <li>Swelling around the knee that starts within a few hours of an injury</li> <li>Decrease in knee mobility</li> <li>Feeling unstable when bearing weight on the knee</li> </ul> <p>If you notice symptoms of ACL damage, seek medical care immediately. A timely diagnosis is essential to ensure your knee is treated effectively. One potential complication related to ACL injuries is knee instability, which, when left untreated, can lead to premature <a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/osteoarthritis/home/ovc-20198248" target="_blank" title="Opens in new window">degenerative changes in the joint (arthritis)</a>.</p> <h4>To prevent ACL problems, athletes should train properly by:</h4> <ul> <li>Working out the hamstrings to balance leg muscle strength</li> <li>Strengthening the core muscles</li> <li>Using proper jumping and landing techniques (Knees over toes is the correct position!)</li> <li>Improving pivoting and cutting techniques by working on balance and coordination drills</li> </ul> <h2>Concussion</h2> <p><strong></strong></p> <p>While ACL injuries are serious, concussions are an even bigger concern with football and other contact sports. A concussion is a mild traumatic brain injury that alters the functional capacity of the brain, leading to temporary concentration, memory, balance and coordination problems.  Kids have been shown to be more likely to sustain a concussion from contact than adults. Long-term effects of concussions can be severe and life-altering.</p> <h3>Symptoms of concussion may include:</h3> <ul> <li>Headache or head pressure</li> <li>Temporary loss of consciousness</li> <li>Confusion or mental fog</li> <li>Dizziness</li> <li>Ringing in the ears</li> <li>Nausea</li> <li>Vomiting</li> <li>Slurred speech</li> <li>Delayed response to questions</li> </ul> <h4>Sometimes concussion symptoms appear hours or days later. These signs can present as:</h4> <ul> <li>Concentration and memory complaints</li> <li>Changes in personality, such as irritability</li> <li>Sleep problems</li> <li>Depression</li> <li>Sensitivity to light and noise</li> </ul> <p>To ensure proper management of a concussion, see a physician within one to two days of any head injury, even if it’s not an emergency. In addition, never return to sports or physical activity with concussion symptoms, always have a professional evaluate a head injury and be sure to wear necessary protective equipment during sports.</p> <p>If you’re concerned about sports injuries, such as with the knees and head, speak to your healthcare team or consider an activity with little to no physical contact.</p> <p><em><a href="/providers/joshua-berndt-pt-ocs" target="_self" title="Opens in same window.">Josh Berndt</a> is a <a href="/services-and-treatments/physical-therapy">physical therapist</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><ul> <li>Concussions</li> <li>Evidence-based medicine</li> <li>High school sports team support</li> <li>Orthopedics</li> <li>Spine</li> <li>Sports Medicine</li> <li>Wound care</li> </ul>P.T., MPT, D.P.T.<p>My treatment philosophy starts with understanding my patients and what led them to see me. My patients can expect a thorough assessment and education regarding their condition or surgery. They will leave with tools and confidence to manage their condition and a roadmap to recovery. I will walk with them through this process and mange any bumps along the way. If I am unable to meet their needs, I will advocate for them and refer on to the appropriate providers.</p> <p>My interests outside of work include the outdoors, fishing, hunting, golf, basketball and music. I enjoy volunteering in the community and am on many community boards.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Physical Therapy, Mayo Clinic Alix School of Medicine</li> <li>Doctor of Physical Therapy, The College of Saint Scholastica</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Sports Medicine, Hand Clinic, Acute Neurologic Rehabilitation, Acute Care Rehabilitation, Outpatient Spine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Orthopedic Certified Specialist, American Board of Physical Therapy Specialties</li> </ul>Berndt<img src="/-/media/shared-files/images/medical-professionals/full/mankato/joshuaberndtpt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FA087465E8096D11849386C89C23154B" alt="Josh Berndt, P.T." width="280" height="280" title="Josh Berndt, P.T." DisableNVelocity="true" />{9C43DFB8-2B63-4AFE-A742-AA44F7B055FD}Josh<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13839667Josh Berndt, P.T.1{7746ADF8-715B-4593-8AAB-55D7F0467848}|{2951D78A-CC76-4C49-B556-549282DF4345}<img src="/-/media/national-files/images/hometown-health/2016/2016-general/football-players-200x200.jpg?h=200&iar=0&w=200&sc_lang=en&hash=5AD96B02413B3641C2565BDAAD362C35" alt="Identifying and preventing ACL injuries and concussions" width="200" height="200" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller9/28/2016<p>Time can be hard to measure. We often measure our lives in the tasks and accomplishments of everyday life — a pace of business, providing us with momentum and a feeling of control. In between the noise of the day, quiet moments remind us of those we love and what we have lost.</p>Art to heal the human heart<p><img alt="Art therapy" src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_artther.jpg?h=335&w=504&sc_lang=en&hash=9D57317F885768562C348714BFDE3EA0" style="height: 335px; width: 504px; float: right; margin-bottom: 5px; margin-left: 5px;" />Time can be hard to measure. We often measure our lives in the tasks and accomplishments of everyday life — a pace of business, providing us with momentum and a feeling of control. In between the noise of the day, quiet moments remind us of those we love and what we have lost. In grief, life can all at once stand still. It is in this stillness of sorrow we are presented with mixed emotions and the challenge of change</p> <p>As children, we all are gifted with resilient spirits to overcome, thrive and change. Engaging in creative play, we all have dared to go where words alone cannot; we transformed our sorrows into stories. Through our human senses, we transform sound into music and movement into dance. We use objects and tools to sculpt and draw our story. The creative arts fulfill our lifelong journey of honoring what is meaningful and mysterious. It is in honoring the stories of our lives that we build the compassionate awareness that we all are interconnected.</p> <p>During the 2016 Dragon Boat Festival, a competitive team rowing event held in Eau Claire, Bereavement Services provided a community weaving project. As individuals chose different colored fibers and wove them into a loom, something uniquely beautiful began to form. Stepping back to gaze at this tapestry, it seemed to hold the metaphor of a greater story — a story that brings people together, both young and old, to share in a quiet moment and to honor the strength in the collective calm. The finished art piece serves as a symbol of healing, hope and community.</p> <p>As an art therapist, I seek to companion, guide and witness stories yet untold. Without judgment or restraint, the child within us is free to sculpt, draw and dance a story that heals. I hope you will continue to nurture your creative outlet with gratitude and joy.</p> <p><em>Trisha Lundin is an art therapist and bereavement counselor in Bereavement Services in <a href="/locations/eau-claire">Eau Claire, Wisconsin</a>.</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/blog_artther.jpg?h=335&iar=0&w=504&sc_lang=en&hash=4198D37C186A5CCBFA1135811403A66D" alt="Child and adult doing art therapy on window" width="504" height="335" DisableNVelocity="true" />GriefGrief is the natural reaction to loss. It will be unique to you, depending on your own personality and circumstances.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.HospiceThe Hospice program believes that the highest quality of living is achieved when the family unit and Hospice team together offer hope, opportunity, support, presence, individualized care, comfort and encouragement.<br/><br/>Palliative CarePalliative care offers pain and symptom management, and emotional and spiritual support when you face a chronic, debilitating or life-threatening illness.Dawn Haller2/7/2022For most women, taking nine months off to rest while pregnant is not a possibility. To stay healthy and productive on the job, it's helpful to understand how to alleviate common pregnancy discomforts.Work more comfortably while pregnant<p><em>By Mayo Clinic Health System staff</em></p> <p>For most women, taking nine months off to rest while pregnant is not a possibility. Women often plan to work until their due date in order to get the most time possible with their baby during maternity leave. But <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20047441" target="_blank" title="Opens in new window.">working during pregnancy</a> isn't always easy. </p> <h3>To stay healthy and productive on the job, it's helpful to understand how to alleviate common pregnancy discomforts:</h3> <h4>Nausea</h4> <p>Feeling nauseous at work is a common pregnancy discomfort. While commonly called morning sickness, queasiness can occur any time of the day. To keep nausea at bay, avoid things that trigger a sick feeling in your stomach and snack often. Keep a stash of crackers or another bland food at your desk.</p> <h4>Fatigue</h4> <p>You might feel tired as your body works overtime to support your pregnancy, and resting during the workday may not be possible. </p> <h5><strong>To improve energy, try these tips:</strong></h5> <ul> <li><strong>Eat foods rich in iron and protein.</strong><br /> Try red meat, poultry, leafy green vegetables, iron-fortified whole-grain cereal and beans.</li> <li><strong>Take short, frequent breaks.</strong><br /> Getting up and moving around for a few minutes can reinvigorate you.</li> <li><strong>Drink plenty of fluids.</strong><br /> Keep a water bottle in your work area so you can sip throughout the day. </li> <li><strong>Cut back on activities.</strong><br /> Scaling back can help you get more rest after the workday ends. </li> <li><strong>Keep up your fitness routine.</strong><br /> Physical activity can help boost your energy level. Try a prenatal fitness class or take a walk after work, as long as it's OK with your health care professional.</li> <li><strong>Go to bed early.</strong><br /> Try to get seven to nine hours of sleep every night. Resting on your left side will maximize blood flow to your baby and ease swelling. Pillows between your legs and under your belly can add comfort. </li> </ul> <h4>Movement and stress</h4> <p>As your pregnancy progresses, everyday activities, such as sitting and standing, can become uncomfortable. Moving around every few hours can ease muscle tension and help prevent fluid buildup in your legs and feet.</p> <p>It's also important to limit the amount of stress at work during your pregnancy. Job stress can sap the energy you need to care for yourself and your baby. To reduce the amount of stress at work, share your frustrations with a supportive co-worker, make daily to-do lists and prioritize your tasks, and practice relaxation techniques.</p> <p>Working during pregnancy is not always easy. If you have concerns about your work duties affecting your pregnancy, talk with your health care professional.</p><img src="/-/media/national-files/images/hometown-health/2022/hand-over-pregnancy-keyboard.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1CFF7C6BB0387A2EEF88A6A8FFBBAE0C" alt="Pregnant woman with hand over belly, sitting and looking at computer screen with keyboard on desk" width="660" height="370" title="Pregnant woman with hand over belly, sitting and looking at computer screen with keyboard on desk" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Prenatal CareOB-GYN and Family Medicine providers offer exactly the care you need for starting or growing your family, including pregnancy planning and prenatal care.Dawn Haller7/1/2024Intense rainfall and flooding lead to many areas playing host to standing water. When water accumulates, it can pose significant health and safety risks. Read six tips to help you stay safe.6 tips for flood water safety<p>Recent weather has produced intense rainfalls and flooding in the Midwest. Subsequently, these rainfalls have resulted in many facilities and basements playing host to standing flood water. Though most flood water eventually evaporates or is removed, these water accumulations can pose significant health and safety risks.</p> <p>Standing flood water can be a breeding ground for mosquitoes, which carry diseases like <a href="/hometown-health/speaking-of-health/west-nile-virus" target="_self" title="Opens in same window.">West Nile virus</a> and several viruses that cause <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/encephalitis/basics/definition/con-20021917" target="_blank" title="Opens in new window.">encephalitis</a>. Flood water and standing pools also may contain sewage and hazardous substances from chemicals and agricultural runoff.</p> <h2>You should avoid standing flood water whenever possible. Here are practical safety tips:</h2> <ul> <li><strong>Avoid flooded areas.<br /> </strong>Flood waters can be fast-moving and sweep away people and vehicles. Do not drive, walk or swim through flood waters. Don't allow children to play in or near flood waters. It can be difficult to judge the depth of the water, and unknown dangers may be hidden by it.</li> <li><strong>Clean and disinfect items that have touched flood water.<br /> </strong>Taking a twofold approach to cleaning up after a flood is crucial. Cleaners remove dirt and grime, and disinfectants stop the growth of bacteria carried in floodwater. Wear proper safety gear like gloves and eye protection while cleaning. If you are cleaning areas that have mold growing, it's also recommended to wear a N95 mask.</li> <li><strong>Don't eat foods that may have come into contact with flood water.<br /> </strong>Even if the food is packaged, it could have been exposed to bacteria from the floodwater. If there are power outages, dispose of food that has warmed or thawed in fridges and freezers.</li> <li><strong>Ensure drinking water is safe.<br /> </strong>Contaminated water can contain bacteria and cause serious infections. Follow water safety advisories to boil water before drinking or use bottled water. If needed, bring water to a rolling boil for one full minute to kill water-borne bacteria.</li> <li><strong>Never expose an open wound to flood water.</strong><br /> During flood cleanup, there's a risk of developing cuts, open wounds or blisters, which could increase the risk of infection. Clean wounds with soap and clean water. Apply an antibiotic ointment and cover it with a waterproof bandage.</li> <li><strong>Wash your hands often and thoroughly.<br /> </strong>If you've come into contact with flood water or objects that have touched flood water, it's crucial to <a href="/hometown-health/speaking-of-health/5-ws-of-healthy-hands" target="_self" title="Opens in same window.">clean your hands</a> with soap and water or alcohol-based hand sanitizer.</li> </ul> <p>Consider having an emergency kit stocked with water, nonperishable food, a first-aid kit, flashlights and extra batteries. Stay informed of your local flood warnings, particularly if you live in an area prone to flooding.</p> <p>If you've been in contact with flood water, watch for <a href="/hometown-health/speaking-of-health/steps-to-prevent-norovirus" target="_self" title="Opens in same window.">symptoms like diarrhea</a>, vomiting and fever. Seek care with your healthcare team if you develop symptoms and feel unwell.</p> <p>To learn more about protecting yourself against the dangers of flood water, visit the <a rel="noopener" href="https://www.cdc.gov/floods/about/" target="_blank" title="Opens in new window">Centers for Disease Control and Prevention's website</a>.</p> <p><em><a href="/providers/jessica-sheehy-pac" target="_self" title="Opens in same window.">Jessica Sheehy</a> is physician assistant in <a href="/services-and-treatments/infectious-diseases" target="_self" title="Opens in same window.">Infectious Diseases</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota</em></p><ul> <li>Antimicrobial stewardship</li> <li>Infectious disease</li> <li>Travel medicine</li> </ul>P.A.-C.<p>My goal is to help my patients understand what is happening in regard to their infection, and how it impacts them. When my patients are informed, they can fully participate in the development of a plan that will treat their infection.</p> <p>I have always had an interest in microbiology, and have a college minor in microbiology. Therefore, infectious diseases was a natural fit for my professional career. </p> <p>I love to travel and visit my friends and family in Montana as often as I can.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Physician Assistant Studies, Arcadia University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>National Commission on Certification of Physician Assistants</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Sheehy<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jessica-sheehy-pac.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4E5429A03BCFC322B550B0EC92C132BF" alt="Jessica Sheehy, P.A.-C., P.A." width="280" height="280" DisableNVelocity="true" />{645A5342-C9AE-4AD4-9114-2A0634580FC2}Jessica<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15739287Jessica Sheehy PAC1{C8A905E8-82D3-45FC-9669-A5F09F2EF6CA}<img src="/-/media/national-files/images/hometown-health/2024/flooded-road-and-sign.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D43C8E6F6F530BEB9311075B9CB41822" alt="Flooded road and sign" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Dawn Haller9/6/2022The backpack is as much as a part of school life as homework and recess. Get tips for picking out your child's backpack, and how to wear it to avoid neck and back problems.Are backpacks hurting your kids' backs?<p>The backpack is as much a part of school life as homework, pencils and recess. Kids use backpacks to carry everything they need during the day and make a fashion statement. Unfortunately, the excess weight of supplies stuffed into an improperly worn backpack may lead to sore joints and muscles.</p> <h2>As a new school year begins, follow these tips to help kids take a load off to keep their backs healthy:</h2> <h3>Limit backpack weight.</h3> <p>Students of all ages seem to carry heavier loads in their backpacks. They are often toting a day's worth of textbooks and a change of clothing for after-school activities, plus school projects and lunch. As a result, many parents have heard their school-age children complaining of <a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/back-pain/basics/definition/con-20020797" target="_blank" title="Opens in a new window.">back pain</a>.</p> <p>Overall, adults and children should not carry more than 15% of their body weight in a backpack. For example, the backpack for a 60-pound child should weigh less than nine pounds.</p> <p>Even when worn properly, your student may need to lean forward to compensate for extra backpack weight. This can affect the natural curve in the lower back. Extra weight also can cause a rounding of the shoulders and an increased curve in the upper back. As a result, children may experience back, shoulder and neck pain.</p> <h3>Adjust the backpack properly.</h3> <p>When worn properly, backpacks are the best way to carry things, especially for long periods of time.</p> <p>Backpacks should be worn using both straps. Slinging a backpack over one shoulder can cause a person to lean to one side to compensate for the uneven weight. This can curve the spine. Over time, this can cause lower and upper back pain, strained shoulders and neck, and even functional <a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/scoliosis/home/ovc-20193685" target="_blank" title="Opens in a new window.">scoliosis</a> (curvature of the spine). Teenage girls are especially susceptible to scoliosis.</p> <p>Tighten the straps so the pack sits high on your child's back with the top of the pack about even with the shoulder blades. It also should be snug, so it doesn't sway side to side while walking.</p> <p>When properly worn, the back and abdominal muscles support a backpack. These are the strongest muscles in the body, and stabilize the trunk and hold the body in proper postural alignment. Improper backpack use presents some dangers to young, still-growing joints and muscles.</p> <h3>Look for key pack features.</h3> <p>Urge your children to look past the color or design when selecting a backpack.</p> <h4>These features can make a significant difference in how they feel while wearing the pack at school:</h4> <ul> <li><strong>Wide straps</strong><br /> Wide, padded straps won't dig into the shoulders, and they are more comfortable. Narrow straps can hinder circulation, causing numbness or tingling in the arms, which may cause weakness in the hands over time.</li> <li><strong>Multiple sections</strong><br /> Select a backpack with many pockets and sections to keep children organized. This also helps distribute the weight more evenly across the pack.</li> <li><strong>Waist belt</strong><br /> Tightening the waist belt helps distribute the weight of the backpack more evenly and support children's abdominal muscles.</li> <li><strong>Lightweight when empty</strong><br /> It's also wise to consider the weight of the backpack when empty so your children don't have additional weight beyond books and supplies. For example, a canvas backpack will be lighter than leather.</li> <li><strong>Reflective material</strong><br /> If your children walk or bike to school, look for a backpack that has reflective strips that make them more noticeable to drivers.</li> </ul> <p>Overall, you should encourage your children to wear their backpacks properly and keep them light. Have them use both straps and make frequent stops at their lockers throughout the day to avoid carrying all their books at once. And leave nonessentials at home.</p> <p>Talk with your children's primary care providers if they are in pain or have discomfort before a problem becomes serious.</p> <p><em><a href="/providers/michelle-rein-md" target="_self" title="Opens in same window.">Michelle Rein, M.D.</a>, is a physician in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/la-crosse">La Crosse</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Board of Family Practice</li> <li>Wisconsin Academy of Family Physicians</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Rein<img src="/-/media/shared-files/images/medical-professionals/full/caledonia/michelle-rein-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=72797BFBA691DFD62F212FD9F838474A" alt="Michelle Rein MD" width="280" height="280" DisableNVelocity="true" />Michelle<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12734438Michelle Rein, M.D.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2022/student-putting-notebook-in-backpack.jpg?h=370&iar=0&w=660&sc_lang=en&hash=281CE0D650F5085E7E22EAD4E775A50D" alt="Student putting notebook in backpack" width="660" height="370" DisableNVelocity="true" />ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Back PainBack pain is one of the most common health complaints in the U.S. In fact, eight out of 10 Americans will experience back pain at some point in their lives. Symptoms include muscle ache, shooting or stabbing pain, pain that radiates down your leg and limited flexibility or range of motion of the back.<br/><br/>Get tips to manage your pain, and know when to see your healthcare provider.Dawn Haller5/19/2023Stroke is the fifth leading cause of death for women. Learn why women have a greater risk than men and how to spot a stroke quickly.Women and stroke: What you need to know<p>Ladies: The statistics are not in our favor. We need to take the risk of stroke seriously.</p> <p>Many women underestimate their risks for stroke and believe that it mainly affects men. In reality, stroke is the fifth leading cause of death for women. According to the <a rel="noopener" href="https://www.cdc.gov/stroke/about/women-and-stroke.html" target="_blank" title="Opens in a new window.">Centers for Disease Control and Prevention</a>, about 1 in 5 women between the ages of 55 and 75 will have a stroke.</p> <p>Each year, stroke kills nearly twice as many women as breast cancer. About 60% of stroke deaths occur in women.</p> <h2>Women's risk factors for stroke</h2> <p>There are a few reasons why women have a higher risk for stroke. High blood pressure is a major risk for stroke, and nearly 40% of women have elevated blood pressure or are taking medication to keep their blood pressure under control.</p> <p>Women also have a higher risk of stroke than men because of factors related to reproduction. Specifically, oral contraceptives, pregnancy and post-menopausal hormone therapy all can increase women's stroke risk. Women who develop <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/preeclampsia/basics/definition/con-20031644" target="_blank" title="Opens in new window.">preeclampsia, eclampsia</a> or gestational diabetes while pregnant also have a higher risk of stroke.</p> <p>Finally, women live longer than men on average. Because risk of a stroke increases with age, women have greater risk for stroke over their lifetimes.</p> <p>Other factors that increase a person's risk for stroke include heart disease, including abnormal heart rhythms like atrial fibrillation, smoking or tobacco use, and physical inactivity.</p> <h2>Know the warning signs</h2> <p>It's important to learn the many warning signs of a stroke and seek emergency medical care immediately after the first symptoms appear.</p> <p>Stroke symptoms appear suddenly.</p> <h3>"Think FAST:" This saying and acronym makes recognizing and acting on these symptoms easy:</h3> <ul> <li><strong>Face</strong> — Ask the person to smile. Does one side of their face droop?</li> <li><strong>Arms</strong> — Ask the person to lift up both arms. Does one arm drift downward, or is one arm unable to rise?</li> <li><strong>Speech</strong> — Ask the person to repeat a simple or common phrase. Is their speech slurred or strange sounding?</li> <li><strong>Time</strong> — If you notice any of these signs, call 911 immediately. Some treatment options need to be used in the first 4 ½ hours after a stroke, so it's essential to get help quickly.</li> </ul> <p>You may be tempted to downplay symptoms and not want to go to the hospital. This feeling may be normal but is ill-advised. When care is delayed for someone having a stroke, the person's brain is deprived of blood, oxygen and nutrients. Within minutes, brain cells start to die. Emergency medical care by experts trained in the diagnosis and treatment of stroke is necessary to preserve brain cells and, in the most serious cases, prevent death.. </p> <p>Time is critical with a stroke, so it's usually best to call 911. Don't try to drive yourself to the emergency department.</p> <h2>Stroke treatment</h2> <p>More treatment options are available if you get to the emergency department quickly. Sometimes, medications can be administered through an IV to break up blood clots. The sooner the medications are given, the better. The medications only are effective if delivered within 4 ½ hours from the start of symptoms. This time frame may be only 3 hours for specific patient populations, so it's critical to seek medical evaluation as soon as symptoms start.</p> <p>If a blood clot causes a stroke in a large artery, endovascular therapy may be necessary to remove the clot with a stent retriever. This intervention also is time sensitive. </p> <p>Talk with your healthcare team about your personal risk for stroke. Also, learn how to spot a stroke using <a href="/hometown-health/speaking-of-health/with-stroke-time-is-survival" target="_self" title="Opens in same window.">FAST</a>, and encourage people in your life to do so as well.</p> <p><a href="/providers/bayan-moustafa-do" target="_self" title="Opens in same window."><em>Bayan Moustafa, D.O.</em></a><em>, is a <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">neurologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Cerebrovascular disease</li> <li>Stroke</li> </ul>D.O.<p><strong>Education</strong></p> <ul> <li>Des Moines University</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Neurology, University of Illinois at Chicago</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Vascular Neurology, University of Illinois at Chicago</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Neurology</li> <li>American Heart Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Neurology, Mayo Clinic College of Medicine and Science</li> </ul>Moustafa<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/bayan-moustafa-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=D35319C009C763BE753D3DBC5FD28BE7" alt="Bayan Moustafa, D.O." width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/39571921/" target="_blank" title="Opens in a new window.">Neuro-ophthalmic outcomes after carotid intervention for ocular symptoms</a>, November 2024.</li> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/38574808/" target="_blank" title="Opens in a new window.">Ocular ischemic syndrome and the role of carotid artery revascularization</a>, August 2024.</li> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/38336118/" target="_blank" title="Opens in a new window.">Efficacy and safety of PCSK9 inhibitors for stroke prevention: Systematic review and meta-analysis</a>, April 2024.</li> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/36227497/" target="_blank" title="Opens in a new window.">Navigating antiplatelet treatment options for stroke: Evidence-based and pragmatic strategies</a>, November 2022.</li> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/35834250/" target="_blank" title="Opens in a new window.">Association of Mediterranean diet with cognitive decline among diverse Hispanic or Latino adults from the Hispanic Community Health Study/Study of Latinos</a>, July 2022.</li> </ul>Bayan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30071426Bayan Moustafa, D.O.1{954F8C76-231B-4BB6-AB03-24CD0E4834AC}|{D68138A4-E93F-4DDA-BA2A-9B9545F14DD3}<img src="/-/media/national-files/images/hometown-health/2023/two-people-side-hugging.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D28EE8659101A069A9B745FE50B5BC26" alt="Two people side hugging" width="660" height="370" DisableNVelocity="true" />StrokeAs one of the leading causes of death in the U.S., stroke will affect 80% of families during their lifetimes, according to the National Stroke Association. And the faster care you receive for stroke, the better. Learn more about stroke prevention, symptoms and treatments here.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Stroke AwarenessA stroke occurs when the blood supply to part of your brain is interrupted or severely reduced, depriving brain tissue of oxygen and food. A stroke is a medical emergency. Prompt treatment is crucial. Early action can minimize brain damage and potential complications.<br/>Dawn Haller10/13/2016<p>Your gear might be prepared for hunting season, but have you stopped to ask yourself if your heart is ready?</p>Hunting and heart attacks<img alt="hearthunting" src="/-/media/national-files/images/hometown-health/2016/2016-general/hearthunting.jpg?h=297&w=400&sc_lang=en&hash=7716E9BC85796401C56EC435B263BA56" style="height: 297px; width: 400px;" /> <p>It' still dark outside. The weather is bitter and cold. It's the perfect day to get together with good friends, reflect on life, walk the countryside and bring home that trophy buck or prize pheasant. You're fully prepared this year. Your scope is right on, you've scouted out the perfect spot for your stand and you've been punching paper targets for months. But is your heart ready?</p> <p>Like any sport, hunting requires participants to train, focus, and be mentally and physically fit for the activity required. When hunters aren't in shape, their trips sometimes can end in tragedy. Hunting may be the most demanding physical exertion some hunters experience all year.</p> <p>Dragging a heavy deer through the snow or brush can be exceptionally stressful on the heart. Studies show that excitement of sighting a deer can send a hunter's heart rate soaring. This excitement, combined with strenuous hunting activity, can put a physically unfit hunter at risk of a heart attack.</p> <h2>Know the warning signs</h2> <p>Knowing the warning signs of a <a rel="noopener" rel="noopener " href="https://www.mayoclinic.org/diseases-conditions/heart-attack/symptoms-causes/syc-20373106" target="_blank" title="Opens in a new window.">heart attack</a> can help alleviate the severity of the attack. Many people fail to recognize a heart attack because the symptoms can be vague and easy to pass off as a less serious problem. Knowing the signs allows you to act fast.</p> <p>A heart attack does not always produce a giant, immobilizing pain or a sharp stabbing pain. The body sends signals that the heart is starving for oxygen by these warning signals:</p> <ul> <li>An uncomfortable pressure, fullness, squeezing or pain in the center of the chest for more than two minutes.</li> <li>Chest pain that spreads to the shoulders, neck, or arms.</li> <li>Dizziness, fainting, sweating, nausea and shortness of breath may also occur.</li> </ul> <p>Sometimes these signals may subside only to return later, possibly with greater discomfort and danger. The <a rel="noopener" href="https://www.heart.org/en/" target="_blank" title="Opens in a new window.">American Heart Association</a> recommends that anyone experiencing chest pain and discomfort for two minutes or more should call 911 or go to a hospital immediately. Expect the person to deny the possibility of having a heart attack, but insist on prompt action. Do not ignore any warning signal — act immediately.</p> <p>Before your trip, find out which hospitals provide 24-hour service in the area you will be hunting. Select the nearest facility in advance so there will be no delay in finding a hospital. Inform your family and friends so they know where to go in case of an emergency. Don't worry about a false alarm — just get to the hospital. Reacting quickly could save your life as you have only a couple of hours to save that heart muscle.</p> <p>Smoking, family history of heart disease, <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/diabetes/symptoms-causes/syc-20371444" target="_blank" title="Opens in a new window.">diabetes</a>, <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742" target="_blank" title="Opens in a new window.">obesity</a>, and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800" target="_blank" title="Opens in a new window.">high cholesterol</a> all could be causes of a heart attack. Now is the best time to get a checkup from your doctor so you know if you're ready and what you can do to prepare. In addition to giving you a heart risk assessment, physicians also can give advice on exercise programs to get you ready for dragging out that buck or for those long prairie walks seeking the elusive pheasant.</p> <h2>Learn more about your heart:</h2> <ul> <li>Read more about <a href="https://mayoclinichealthsystem.org/hometown-health?topic=Heart%20Health" target="_self" title="Opens in same window.">heart health</a>.</li> <li>Discover unique signs and risks for <a href="/hometown-health/speaking-of-health/women-and-heart-disease" target="_self" title="Opens in same window.">women and heart disease</a>.</li> <li>Get the facts. Download an <a href="/-/media/national-files/documents/hometown-health/2019/get-the-facts-high-blood-pressure.pdf?sc_lang=en&hash=938229F6EA80675E1B647E093FB1D162" target="_blank" title="Opens in a new window.">infographic about high blood pressure</a>.</li> <li>Do you know your risk of developing diabetes? Take the <a rel="noopener" href="https://donations.diabetes.org/site/SPageServer/?pagename=Diabetes_Risk_Test&source=dorg&cate=link&loca=alert-day" target="_blank" title="Opens in a new window.">American Diabetes Association's 60-second test</a> to find out.</li> </ul> <p><em><a href="/providers/anthony-furlano-do" target="_self" title="Opens in same window.">Anthony Furlano, D.O.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Hospital medicine</li> <li>Maternity care</li> <li>Medical education</li> <li>Musculoskeletal and sports medicine</li> <li>Osteopathic manipulative treatment</li> <li>Pediatrics</li> </ul>D.O.I decided to move to Eau Claire because of the great community atmosphere. I look forward to providing quality, full-spectrum family medical care for my patients.</p> <p>In my free time, I enjoy woodworking, biking, snowboarding, reading, playing board games, and spending time with my wife and two daughters.</p> <p><strong>Education</strong></p> <ul> <li>Rocky Vista University College of Osteopathic Medicine</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Osteopathic Manipulative Medicine, Rocky Vista University College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic Family Medicine Residency Program in La Crosse</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Medicine, American Board of Family Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American College of Osteopathic Family Physicians</li> </ul>Furlano<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/anthony-furlano-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=445C00E8B6EAF07A6675F6187EA2D53A" alt="Anthony Furlano, D.O." width="280" height="280" DisableNVelocity="true" />{B6150DAF-1ADF-4506-B787-B8035589A498}Anthony<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14973111Anthony Furlano, D.O.1<img src="/-/media/national-files/images/hometown-health/2016/2016-general/hearthunting.jpg?h=297&iar=0&w=400&sc_lang=en&hash=67235D40DCD2FA16FA8AC4AD7C4FA2D1" alt="Is your heart ready for hunting?" width="400" height="297" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Micah Dorfner12/27/2016<p>The vulva is made up of mucous membranes, several glands, and highly innervated and sensitive skin and hair follicles. This makes it one of the most anatomically and physiologically intricate body parts. Vulvar health is dependent on many aspects of a woman's health.</p>Vulvar health: Pay attention, speak up<img alt="Women Standing Together" src="/-/media/national-files/images/hometown-health/2016/2016-general/women-standing-together.jpg?h=300&w=300&sc_lang=en&hash=2676C501AD4110D7D05105DF8F8B9EF9" style="width: 300px; height: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p>The <a href="http://www.mayoclinic.org/vulva/img-20005974" target="_blank" title="Opens in new window">vulva</a>, quite often erroneously referred to as “vagina” or many other names, is the external part of the female genitalia. This complex organ is comprised of the mons pubis, labia majora, labia minora, clitoris, vestibule of the vagina, bulb of the vestibule and the Bartholin glands. The vulva is made up of mucous membranes, several glands, and highly innervated and sensitive skin and hair follicles. This makes it one of the most anatomically and physiologically intricate body parts.</p> <p>Vulvar health is dependent on many aspects of a woman's health, including:</p> <ul> <li>The presence of urine or fecal incontinence</li> <li>Menopause and its changes</li> <li>Menstrual abnormalities</li> <li>Systemic or local dermatologic conditions</li> </ul> <p>All of these can have a negative impact on the vulva. Vulvar disorders are usually reported to or noted by providers from various disciplines (e.g., dermatologists, gynecologists, urologists, primary care physicians, nurse practitioners and physician assistants). Unfortunately, many providers overlook the vulva, which often is seen as a conduit to the cervix, where the routine <a href="http://www.mayoclinic.org/tests-procedures/pap-smear/basics/definition/prc-20013038" target="_blank" title="Opens in new window,">pap smear</a> is performed upon.</p> <p>As a society, we still seem uncomfortable using the term vulva when referring to the female anatomy. In fact, most women are embarrassed to report their own vulvar problems and instead go to the pharmacy to find self-treatments that often cause more harm than good.</p> <p><strong>Why stigma can lead to vulvar issues</strong></p> <p>Patients often are embarrassed to report issues related to their vulva. Something as simple and annoying as a longstanding itch may not be discussed with a provider. This leads to potential oversight of an underlying skin condition or lesion that might otherwise have been treated.</p> <p>As women’s health providers, we encourage all women to speak freely about their vulva and recommend every woman routinely check her vulva. You can do this using a mirror. If skin changes occur, you will be the first to notice.</p> <p>Every vulva is unique and different. There is no ideal or perfect vulva. Therefore, it’s so important to pay attention to your vulva, as no one will know it better than you.</p> <p><strong>Listen to your body</strong></p> <p>Vulvar itching is one of many symptoms of vulvar disease. Also, burning, pain, a sense of fullness and sexual discomfort might all be caused by vulvar conditions that need medical attention. Some of these conditions can be potentially serious and require immediate treatment.</p> <p>Below is what you should know and do when you’re experiencing more than the occasional itch. Keep in mind that some itching from time to time is normal.</p> <ul> <li><strong>Not every itch is yeast-related. </strong>In many cases, yeast may be the culprit. However, irritation from sweat, feces, soap, urine or any other irritant also may cause itching by triggering irritant dermatitis. Itching also can be caused by conditions such as eczema, psoriasis and lichen sclerosus. Even more unfortunate is that your itching may be the result of a secondary allergic reaction to a topical agent like Benzocaine, which is present in many over-the-counter medications that are advertised to treat itching.</li> <li><strong>Avoid topical applications. </strong>Unless prescribed by a physician, stop any topical applications to your vulva. Keep it simple by washing with water only, and make sure to not wash too much or often. You can apply a thin film of petroleum jelly for protection from irritants.</li> <li><strong>Don’t scratch. </strong>Do your best to avoid scratching, as this might make itching worse. Wear cotton-only undergarments, and avoid tight clothing that might keep the area hot and moist.</li> <li><strong>Consider bedtime routines. </strong>Try sleeping without underwear at night, especially during evenings when the weather is warm or hot.</li> <li><strong>Call for help. </strong>Lastly, if the itch still is not improving, make sure to contact your provider as soon as possible, and take pictures of any skin changes you notice prior to your visit. A picture is worth a thousand words.</li> </ul> <p>Annual preventive visits with your <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">women's health provider</a> are good opportunities to address any feminine hygiene concerns you have and to check the vulva for any changes that may need treatment.</p> <p><em><a href="/providers/tarek-khalife-md" target="_self" title="Opens in same window.">Tarek Khalife, M.D.</a>, <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a>, and Becky DeLuca, OB-GYN nurse practitioner, see patients in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Adenomyosis</li> <li>Endometriosis</li> <li>Female sexual dysfunction, pain and vulvar disease, such as lichen sclerosus and lichen planus</li> <li>Fibroid treatment</li> <li>Heavy or irregular menstrual bleeding</li> <li>In-office treatment, including LEEP procedures, colposcopy and hysteroscopy</li> <li>Minimally invasive surgery for treatment of gynecologic disorders, such as laparoscopy and hysteroscopy</li> <li>Obstetric and advanced gynecologic 3D ultrasound</li> <li>Pelvic pain</li> <li>Robotic surgery</li> <li>Urine incontinence</li> <li>Uterovaginal prolapse</li> <li>Vaginal natural orifice transluminal endoscopic surgery (VNOTES)</li> </ul>M.D.<p>Every patient will have ample time to explain her condition and shed light on what matters to her most, as we navigate her treatment options. It is very imperative that the patient understands our partnership in managing her condition and identifies us as her support team to focus on her treatment and recovery.</p> <p>The most rewarding aspect of my time with the patient is when I get to educate them about their body and how disease affects its balance. It is my goal to allow my patient to graduate from her care with enough knowledge that she would use to teach and advocate for herself and to other women in her community. This way touches the patient’s life and the communities' lives at large.</p> <p>Outside of work, I do enjoy biking, swimming and camping. I am also a remote-control plane hobbyist, and I love grilling and cooking Lebanese cuisine.</p><p><strong>Education</strong></p> <ul> <li>Beirut Arab University</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Obstetrics and Gynecology, Henry Ford Health System-Wayne State University</li> <li>Obstetrics and Gynecology, American University of Beirut Medical Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Minimally Invasive Gynecologic Surgery, American Board of Obstetrics and Gynecology</li> <li>Fellow, American College of Obstetrics and Gynecology</li> </ul> <p><strong> Memberships</strong></p> <ul> <li>American Association of Gynecologic Laparoscopists</li> <li>American College of Obstetrics and Gynecology</li> <li>International Society for the Study of Women's Sexual Health</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Khalife<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/tarek-khalife-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A39C3DF2BF499DCA00FE29E1F7699D5D" alt="Tarek Khalife MD" width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/36088274/" target="_blank" title="Opens in new window">Retroperitoneal causes of genitourinary pain syndromes: Systemic approach to evaluation and management</a>, October 2022.</li> <li><a rel="noopener" href="https://www.sciencedirect.com/science/article/pii/S0002937821006074?via%3Dihub" target="_blank" title="Opens in new window">Pregnancy with IUD in place</a>, May 2021.</li> <li><a rel="noopener" href="https://www.liebertpub.com/doi/abs/10.1089/gyn.2021.0041" target="_blank" title="Opens in a new window">Intraoperative genitourinary injuries during a hysterectomy: Risks, management, and mitigation strategies</a>, May 2021.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/30398979" target="_blank" title="Opens in new window. ">The endogenous opioid system: Role and dysfunction caused by opioid therapy</a>, March 2019.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/28118169" target="_blank" title="Opens in new window. ">The K-technique: A novel technique for laparoscopic apical suspension using barbed sutures</a>, April 2017.</li> </ul>{CA02D1B4-DD8D-4C67-B975-FFCAEB25CAEF}Tarek<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20407092Tarek Khalife, M.D.1{83EB2AA2-1436-4DDC-B7BB-51F8E6A87FC9}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2016/2016-general/women-standing-together.jpg?h=300&iar=0&w=300&sc_lang=en&hash=3225B2AB1AA0461D46C6FAD5786C67AD" alt="Women standing together" width="300" height="300" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller12/22/2016The holidays can be a difficult time for many, especially if you are dealing with unacknowledged grief.When grief goes unacknowledged<img alt="Blog_grief_16" src="/-/media/national-files/images/hometown-health/2016/2016-general/pine-bough-and-cookies.jpg?h=335&w=504&sc_lang=en&hash=F6D63B95A7B52C781105C8175D978A98" style="height: 335px; width: 504px;" /> <p>The holiday season brings a time of traditions, family, friends, thankfulness, love, goodwill and joy. As the days of autumn turn darker and colder, our senses begin to absorb sights, sounds and smells that may trigger memories of the past. For those that are grieving the death of a loved one, it is understandable that many feel the pull to draw inward to block out the season. Some may be experiencing these feelings complicated by the fact that their loss goes unacknowledged.</p> <p>Losses, such as a miscarriage; the death of a friend, ex-spouse, co-worker or same-sex partner; a death by suicide; or the loss of beloved companion animal, can often be overlooked. Even widely recognized forms of grief can become disenfranchised when well-meaning friends and family attempt to set a time limit on a bereaved person's right to grieve.</p> <p>When a person is grieving, it is easy to feel as if nobody understands and even more so when a significant loss is not acknowledged or recognized by society. Societal expectations can create pressure to grieve a certain way, for a certain length of time or even of who is entitled to grieve. As a result, a person may keep his or her feelings bottled up inside, which can lead to deep resentment. That, in turn, is stressful on a body and can make a person more prone to illness.</p> <p>Grief at the holidays for anyone who is experiencing the impact of a significant loss needs to have a voice. This time of year inherently represents hope and also can be a time of healing. It's never too late to mourn or celebrate the relationships of those we have loved and lost.</p> <h2>Here are some ideas that may be helpful:</h2> <ul> <li><strong>Recognize that your feelings are valid.</strong><br /> Be honest about how you feel, and give yourself time to express your emotions.</li> <li><strong>Create your own ritual to commemorate the person.</strong><br /> Donate to a favorite charity in their memory, light a candle, read a poem or prayer in their honor, or visit a meaningful place.</li> <li><strong>Assess your support system, and find people who understand.</strong><br /> Search for a bereavement support group, or reach out to someone who might have experienced a similar loss.</li> <li><strong>If some traditions are not helpful, it might feel better to try something new, even if just for this year.</strong></li> <li><strong>Recognize that there is no right or wrong way to feel.</strong><br /> Don't try to live up to others' expectations of how you should feel. It's OK if you feel happy and enjoy some aspect of the season; it's also OK if you don't.</li> <li><strong>Remember to maintain healthy habits during the holidays.</strong><br /> Exercise and activity can help alleviate stress.</li> <li><strong>Be flexible.</strong><br /> It is OK to change plans or leave early from an event if you are having a difficult time. It's hard to predict the intensity of emotions on any given day.</li> <li><strong>Simplify.</strong><br /> Grief takes a lot of energy. Get enough rest, and listen to your body.</li> </ul> <p>The holidays can present challenges to all those who are grieving. By being aware of your emotions and taking special care in planning, you will get through the difficult moments. As you honor the memories, you might even find new ones to give you added strength.</p> <p><em>Lisa De Sieno is director of Bereavement Services in Eau Claire, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/pine-bough-and-cookies.jpg?h=335&iar=0&w=504&sc_lang=en&hash=5ED4337578119D19F92074A3799BC3EF" alt="Pine bough and cookies" width="504" height="335" DisableNVelocity="true" />GriefGrief is the natural reaction to loss. It will be unique to you, depending on your own personality and circumstances.DepressionDepression is a medical illness that causes a persistent feeling of sadness, loss of interest and, sometimes, physical symptoms. It's also called major depression, major depressive disorder and clinical depression.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller9/29/2022<p>Tightness in your chest, pain in your jaw and shortness of breath. Are these signs you're having a heart attack? Learn why recognizing the symptoms and calling 911 are vital during a heart attack.</p>What should I do if I might be having a heart attack?<p>A heart attack is a frightening experience. Fortunately, health care professionals are highly trained to provide critical care to assist heart attack patients during their time of need. However, it’s equally important for people everywhere to better recognize the symptoms of a heart attack and to react quickly. Together, we all have the power to play a vital role during a heart attack. The more we understand, the more we can help.</p> <h2>What is a heart attack?</h2> <p>Each year in the U.S., approximately 250,000 people have a specific type of severe heart attack known as a STEMI, or ST-segment elevation myocardial infarction. A STEMI is caused by a complete blockage of blood flow to the heart, which requires timely treatment.</p> <p>To minimize damage to the heart and potentially prevent death, it's critical to immediately restore blood flow in the heart artery by mechanically opening the blocked vessel or administering clot-busting medication.</p> <h2>Heart attack symptoms vary</h2> <p>Remember, not all people who have heart attacks have the same symptoms or severity of symptoms. Most heart attacks involve central chest pain, but symptoms can include pain or discomfort in one or both arms, the back, the jaw, the neck or upper stomach. Some people have mild pain, others have more severe pain, some people have no symptoms and, for certain people, the first sign may be sudden cardiac arrest.</p> <p><a href="/hometown-health/speaking-of-health/women-and-heart-disease" target="_self" title="Opens in same window.">Women are more likely than men to present with atypical symptoms</a>, such as shortness of breath, nausea and vomiting. Therefore, it's important for everyone to pay attention to all symptoms, not just chest pain.</p> <h2>When to call 911</h2> <p>If you or someone else is experiencing warning signs, call 911 right away.</p> <h3>Common heart attack signs and symptoms include:</h3> <ul> <li>Pressure, tightness, pain, or a squeezing or aching sensation in your chest or arms that may spread to your neck, jaw or back</li> <li>Nausea, indigestion, heartburn or abdominal pain</li> <li>Shortness of breath</li> <li>Cold sweat</li> <li>Fatigue</li> <li>Lightheadedness or sudden dizziness</li> </ul> <h2>Am I at risk?</h2> <p>Certain factors contribute to the unwanted buildup of fatty deposits (atherosclerosis) that narrows arteries throughout your body. You can modify or eliminate many of these <a href="/hometown-health/speaking-of-health/know-your-heart-health-numbers" target="_self" title="Opens in same window.">risk factors</a> to reduce your chances of having a first or subsequent heart attack.</p> <h3>Heart attack risk factors include:</h3> <ul> <li><strong>Age</strong><br /> Men 45 and older and women 55 and older are more likely to have a heart attack than younger men and women.</li> <li><strong>High blood pressure</strong><br /> Over time, <a href="/hometown-health/speaking-of-health/know-your-numbers-blood-pressure" target="_self" title="Opens in same window.">high blood pressure</a> can damage arteries that feed your heart by accelerating atherosclerosis.</li> <li><strong>High blood cholesterol or triglyceride levels</strong><br /> A high level of low-density lipoprotein (LDL) cholesterol can contribute to narrowing of arteries. LDL is referred to as the "bad" cholesterol. A high level of triglycerides, a type of blood fat related to your diet, also is associated with increased cardiovascular risk. Conversely, a low level of high-density lipoprotein (HDL) cholesterol is associated with an increased risk of heart attack. HDL is referred to as the "good" cholesterol.</li> <li><strong>Diabetes</strong><br /> Having diabetes — not producing enough insulin or not responding to insulin properly — causes your body's blood sugar levels to rise. Diabetes, especially when uncontrolled, increases your risk of heart attack.</li> <li><strong>Family history of heart attack</strong><br /> If your siblings, parents or grandparents have had early heart attacks, you may be at increased risk. Early heart attacks are considered before 55 for male relatives and before 65 for female relatives.</li> <li><strong>Lifestyle</strong><br /> Tobacco use, lack of physical activity, obesity and <a href="/hometown-health/speaking-of-health/tips-to-keep-stress-from-hurting-your-heart" target="_self" title="Opens in same window.">stress</a> are all additional contributing risk factors that can be modified by adopting healthy habits into your daily life.</li> </ul> <p>Remember, treatment for a heart attack begins by calling 911 to receive help from professionals who are trained to handle these situations. At Mayo Clinic Health System, we are committed to meeting and exceeding our goals of providing the highest level of care to our heart patients. Yet for all we do, recognizing the signs and reacting quickly to a heart attack begins with you.</p> <p><em><a href="/providers/john-haley-md" target="_self" title="Opens in same window.">John Haley, M.D.</a>, is a <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">cardiologist</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Adult echocardiography</li> <li>Cardiac computed tomography (CT)</li> <li>Noninvasive cardiac imaging</li> <li>Nuclear cardiology</li> </ul>M.D.<p><strong>Medical School</strong></p> <ul> <li>University of Minnesota Medical School, Twin Cities</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, Mayo Clinic College of Medicine & Science, Minnesota</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Cardiovascular Diseases, Mayo Clinic College of Medicine & Science, Minnesota</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Comp Echocardiography, National Board of Echocardiography</li> <li>Cardiovascular Diseases, American Board of Internal Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Society of Echocardiography</li> <li>Fellow, American College of Cardiology</li> <li>Minnesota Chapter of the American College of Cardiology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Haley<img src="/-/media/shared-files/images/medical-professionals/full/mankato/john-haley-md.jpg?h=280&iar=0&w=280&hash=BB6C422979379FC61C86BBA3FABA5629" alt="John Haley MD" width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/16236554" target="_blank" title="Opens in new window. ">Dynamic left ventricular outflow tract obstruction in senile cardiac amyloidosis</a>, December 2006</li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/14736448" target="_blank" title="Opens in new window. ">Transient constrictive pericarditis: causes and natural history</a>, January 2004</li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/11571257" target="_blank" title="Opens in new window. ">Myocardial ischemia on thallium scintigraphy in hypertrophic cardiomyopathy: predictor of sudden cardiac death</a>, September 2001</li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/10961976" target="_blank" title="Opens in new window. ">Images in cardiovascular Medicine. Wide-complex tachycardia</a>, August 2009</li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/10488794" target="_blank" title="Opens in new window. ">Dynamic left ventricular outflow tract obstruction in acute coronary syndromes: an important cause of new systolic murmur and cardiogenic shock</a>, September 1999</li> </ul>John<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11945028John Haley, M.D.1{676428F6-179A-4C9B-9B23-5F1E40032A38}<img src="/-/media/national-files/images/hometown-health/2022/person-with-dark-hair-looking-right.jpg?h=370&iar=0&w=660&sc_lang=en&hash=84BF8E38F2569D837A2670F724229916" alt="Person with dark hair looking right" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller3/13/2024Anyone can be infected with the highly contagious illness norovirus. Follow these tips to decrease your risk of getting the viruses that cause gastroenteritis, often referred to as the stomach flu.Steps to prevent norovirus<p>Norovirus tends to spread during the fall and winter months, but it can make people ill any time of the year. Often referred to as the stomach flu, <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/norovirus/basics/definition/con-20029968" target="_blank" title="Opens in new window">norovirus</a> causes people to experience cramping, stomach pain, nausea, vomiting and diarrhea. Noroviruses are a group of related viruses that can cause <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/viral-gastroenteritis/basics/definition/con-20019350" target="_blank" title="Opens in new window">gastroenteritis</a>, which is an inflammation of the stomach and intestines.</p> <p>People with norovirus illness are highly contagious from when they begin feeling sick until a few days after they recover. With no vaccine to prevent norovirus and no medication to treat it, prevention is up to you.</p> <h2>Who is infected with norovirus?</h2> <p>Anyone can be infected with norovirus and become sick. It's also possible to be infected with the virus many times in your life. </p> <p>Each year, norovirus causes approximately 20 million illnesses, resulting in tens of thousands of hospitalizations and hundreds of deaths. If you're infected with norovirus, you can feel ill and throw up or have diarrhea many times a day. This can lead to dehydration, especially in young children, older adults and people with other illnesses. Norovirus is the leading cause of foodborne illness outbreaks in Minnesota.</p> <p>Most people will recover within a few days, but people with weakened immune systems may experience more prolonged symptoms. Norovirus can spread quickly in shared spaces like day care centers, school classrooms, nursing homes and cruise ships.</p> <h2>Tips for prevention</h2> <h3>Consider these tips to prevent norovirus infection:</h3> <ul> <li><strong>Stay home if you're sick.</strong><br /> This means staying home from school and work. Food service workers are legally required to stay home if they are sick.</li> <li><strong>Practice proper hand hygiene.</strong><br /> Wash your hands carefully with soap and water, especially after using the restroom, changing diapers and before preparing food or eating. Wash your hands more often when someone in your household is sick.</li> <li><strong>Don't rely on alcohol-based hand sanitizer.</strong><br /> Hand sanitizer shouldn't be used as a substitute for hand-washing. You can use hand sanitizer in addition to washing your hands, but hand-washing is the best method to prevent norovirus.</li> <li><strong>Be smart in the kitchen.</strong><br /> Don't prepare food while you are sick with norovirus or are experiencing norovirus symptoms for at least three days after you recover. Carefully rinse fruits and vegetables, and thoroughly cook oysters and other shellfish before serving.</li> <li><strong>Clean and disinfect contaminated surfaces.</strong><br /> Use a household bleach solution, up to 1 ½ cups of bleach in one gallon of water, to clean surfaces after vomiting or diarrhea accidents. Leave the solution on a bleach-safe hard surface for at least five minutes, and then wash the area with soap and hot water. Wear rubber gloves while cleaning, and dispose of paper towels in a plastic bag. </li> <li><strong>Avoid potluck meals.</strong><br /> Stay away from potluck meals or homemade items to reduce exposure to potentially contaminated food during norovirus outbreaks.</li> </ul> <p>Following these tips can decrease your risk of becoming infected with norovirus. Prevention of norovirus infection is your best option to stay healthy.</p> <p><em><a href="/providers/timothy-slama-do" target="_self" title="Opens in same window.">Timothy Slama, D.O.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p><ul> <li>Dermatology</li> <li>Pediatrics</li> <li>Sports medicine</li> </ul>D.O.<p>I grew up 30 minutes from Fairmont. I'm married with three kids and coach tennis at the Fairmont High School. I'm also a medical consultant for public health in Martin and Faribault counties.</p><p><strong>Education</strong></p> <ul> <li>Des Moines University College of Osteopathic Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Iowa Lutheran Hospital, University of Iowa</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Iowa Lutheran Hospital</li> </ul> <p><strong>Certifications</strong> </p> <ul> <li>Family Medicine, American Board of Family Medicine</li> <li>Certified Medical Examiner, Department of Transportation</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Medical Association </li> <li>Minnesota Academy of Family Physicians</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Slama<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/timothy-slama-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FCCFA79564EA50EAAA4C53E2DE19802C" alt="Timothy Slama, D.O." width="280" height="280" DisableNVelocity="true" />{F6F9D4D2-2155-4F19-885A-FEFABCBBB330}Timothy <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15345599Timothy Slama DO1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}<img src="/-/media/national-files/images/hometown-health/2024/preparing-shrimp-meal-in-bowl.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6330243F7FA28C291D8753D55DD1479E" alt="Preparing shrimp meal in bowl" width="660" height="370" DisableNVelocity="true" />Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Dawn Haller11/29/2016<p>Chronic obstructive pulmonary disease, or COPD, is a collection of serious lung diseases that obstructs airflow from the lungs and causes breathing issues. According to the American Lung Association, more than 11 million people in the U.S. have been diagnosed with COPD, which is the third leading cause of death. Understanding the risks, symptoms and effective prevention methods of COPD can help your long-term health.</p>COPD: Risks, symptoms and prevention<a href="http://www.mayoclinic.org/diseases-conditions/copd/home/ovc-20204882" target="_blank" title="Opens in new window"><img alt="COPD" src="/-/media/national-files/images/hometown-health/2016/2016-general/copd.jpg?h=249&w=300&sc_lang=en&hash=97E723B5BA913DE464297138147ECFA6" style="width: 300px; height: 249px; float: right; margin-bottom: 10px; margin-left: 10px;" /> </a> <p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/copd/symptoms-causes/syc-20353679" target="_blank" title="Opens in new window">Chronic obstructive pulmonary disease</a>, or COPD, is a collection of serious lung diseases that obstructs airflow from the lungs and causes breathing issues. Emphysema and chronic bronchitis are the conditions that most commonly contribute to COPD. According to the <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.lung.org/" target="_blank" title="Opens in new window">American Lung Association</a>, more than 11 million people in the U.S. have been diagnosed with COPD, which is the third leading cause of death. Understanding the risks, symptoms and effective prevention methods of COPD can help your long-term health.</p> <p>The greatest risk for developing COPD is smoking cigarettes. Any long-term exposure to irritant gases increases chances of COPD, but cigarette use is by far the most common, especially if you’re a smoker who also has asthma.</p> <p>Symptoms typically don’t appear until extensive lung damage has occurred. However, warning signs may include:</p> <ul> <li>Daily cough and mucus production</li> <li>Shortness of breath, especially during physical exertion</li> <li>Wheezing</li> <li>Tightness in the chest</li> <li>Blue-colored lips or fingernails</li> <li>Regular respiratory infections</li> <li>Poor energy levels</li> <li>Unexplained weight loss</li> <li>Swelling of ankles, feet or legs</li> </ul> <p>COPD patients commonly experience what are known as exacerbations, which are periods where symptoms are worse than normal for several days.</p> <p>Notable risk factors outside of smoking are exposure to chemical fumes, dusts and vapors, which commonly occur in workplace settings,  as well as exposure to fumes from burning fuel, older age and genetics.</p> <p>In order to prevent COPD and associated issues, individuals need to protect their lungs. Don’t smoke. Avoid coming into contact with chemical fumes and pollutants. And protect yourself from respiratory illnesses by making healthy lifestyle choices. The earlier COPD is detected, the better the potential outcome. So, be sure to talk with your health care team if you have signs, symptoms or concerns.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/copd.jpg?h=249&iar=0&w=300&sc_lang=en&hash=FA814D9978F2A60DE0ED593BD8A9A455" alt="COPD" width="300" height="249" DisableNVelocity="true" />PulmonologyTreatment for diseases and conditions affecting lung and airway function.Dawn Haller11/27/2024Most people in the U.S. exceed their protein needs. But those on restricted diets or weight-loss medications may need more. Learn what's the right amount of protein for you.Are you getting enough protein?<p>Are you getting too much protein, not enough or just the right amount? The answer? It depends. Your gender, age, activities, use of weight-loss medication or supplements and other factors can affect your protein needs.</p> <h2>Here are some answers to your questions about protein needs:</h2> <h3>Are you getting too much protein?</h3> <p>Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their needs. This is especially true for males ages 19-59. The <a rel="noopener" href="https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf" target="_blank" title="Opens in a new window.">Dietary Guidelines for Americans, 2020–2025</a> (PDF) indicates that men in that age range exceed their protein recommendations, especially from meat, poultry and eggs.</p> <p>Even <a href="/hometown-health/speaking-of-health/assessing-protein-needs-for-performance" target="_self" title="Opens in same window">athletes often get more protein</a> than they need without <a href="/hometown-health/speaking-of-health/multivitamins-and-supplements-to-take-or-not-to-take" target="_self" title="Opens in same window">supplements</a> because their calorie requirements are higher. With more food comes more protein.</p> <h3>Are you getting enough protein?</h3> <p>Concerns about not getting enough protein arise when you're undereating or taking a <a href="/hometown-health/speaking-of-health/whats-the-skinny-on-weight-loss-drugs" target="_self" title="Opens in same window">weight-loss medication</a>. People on a restrictive diet, diagnosed with an eating disorder or taking a weight-loss drug tend to skip meals. That starts a cascade of effects including not getting enough protein and greater loss of muscle mass, which isn't the type of weight you want to lose.</p> <p>If you're trying to <a href="/services-and-treatments/weight-management" target="_self" title="Opens in same window">lose weight,</a> it's essential that you don't skip meals. Eat a good source of protein three times a day to meet your body's needs.</p> <h3>Does a bigger steak equal bigger muscles?</h3> <p>Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth — not extra protein intake. You can't build muscle without the exercise to go with it.</p> <p>The body can't store protein, so once its needs are met, any extra protein is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.</p> <p>Extra protein intake can also lead to elevated blood lipids and heart disease since many high-protein foods are high in total and saturated fat. Because it can <a href="/hometown-health/speaking-of-health/5-nutrition-tips-for-chronic-kidney-disease" target="_self" title="Opens in same window">tax the kidneys</a>, extra protein intake poses an additional risk to people predisposed to kidney disease.</p> <h3>How much protein do you need?</h3> <p>Protein should account for 10% to 35% of your calories. So, if your daily needs are 2,000 calories, that's 200-700 calories from protein or 50-175 grams.</p> <p><strong>If you're an average adult.</strong><br /> The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.</p> <p><strong>If you're over age 40-50.</strong><br /> Once you're between the ages of 40 and 50, sarcopenia — losing muscle mass as you age — begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 1-1.2 grams per kilogram or 75-90 grams per day for a 165-pound person.</p> <p><strong>If you exercise regularly.</strong><br /> People who exercise regularly also have higher needs, about 1.1-1.5 grams per kilogram. People who regularly lift weights or are training for a running or cycling event need 1.2-1.7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.</p> <p><strong>If you're overweight.</strong><br /> If you are overweight, your weight should be adjusted before calculating your protein needs to avoid overestimating. A <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window">dietitian</a> can help with this calculation and develop a personalized plan. Consulting with a dietitian is also a good idea if you're underweight or on weight-loss medications.</p> <h2>Where does protein come from?</h2> <p>The healthiest protein options include:</p> <ul> <li><a href="/hometown-health/speaking-of-health/is-it-healthy-to-eat-eggs-every-day" target="_self" title="Opens in same window">Egg whites</a></li> <li>Fish or seafood</li> <li>Lean meats, such as skinless, white-meat chicken or turkey</li> <li>Low-fat dairy</li> <li><a href="/hometown-health/speaking-of-health/tips-for-eating-more-plant-proteins" target="_self" title="Opens in same window">Plant sources</a>, such as soy, nuts, seeds, beans and lentils</li> </ul> <p>In general, you should try to meet your dietary protein needs with these whole foods instead of supplements, as long as your energy intake is adequate for building lean mass. Manufactured foods don't contain everything you need from food, and manufacturers don't know everything that should be in food.</p> <h2>When is the best time to consume protein?</h2> <p>It's better to spread out your protein consumption evenly throughout the day. On average, people get most of their protein from evening meals and the least from breakfast.</p> <p>Some newer studies show that moving some protein from supper to breakfast can help with weight management by decreasing hunger and cravings throughout the day. More research is needed before these claims are verified.</p> <p>General recommendations are to consume 15-30 grams of protein at each meal. Studies show that higher intakes in one sitting — more than 40 grams — are no more beneficial than consuming the recommended 15-30 grams at one time. Don't waste your money on more protein than you need.</p> <h2>What if you do want to use a protein supplement?</h2> <p>If you want to use a protein supplement, here's what to look for per portion:</p> <ul> <li>2 grams or less of saturated fat</li> <li>5 grams of sugar or fewer</li> <li>About 200 or fewer calories</li> <li>No transfat or partially hydrogenated oils</li> </ul> <h2>What does 15-30 grams of protein from whole foods look like?</h2> <p>For example, an average-sized banana, Greek yogurt and a hard-boiled egg have 19 grams of protein. A 3-ounce chicken breast with a half-cup of rice and a half-cup of vegetables amounts to 25 grams of protein. An egg and bean burrito with a glass of milk is about 28 grams of protein.</p> <p>As you can see, getting the recommended 15-30 grams per meal is easy. Most people — even athletes — can meet their protein needs by including a serving of dairy at each meal and a piece of meat the size of a deck of cards at lunch and supper.</p> <p>Protein should accompany <a href="/hometown-health/speaking-of-health/eat-the-rainbow-for-good-health" target="_self" title="Opens in same window">fruits, vegetables</a> and whole grains, not make up your entire meal. If you feel you need more protein, consider adding more beans, lentils, soy or seafood rather than processed supplements.</p> <p><em><a href="/providers/kristi-wempen-rdn" target="_self" title="Opens in same window.">Kristi Wempen</a> is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition Counseling and Education</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Chronic kidney disease</li> <li>General health and wellness</li> <li>Weight management</li> </ul>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Minnesota State University-Mankato</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Iowa State University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul> <p><strong>Membership</strong></p> <ul> <li>Academy of Nutrition and Dietetics</li> </ul>Wempen<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kristi-wempen-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=BB7EFDC16603EA67B00B7CD0DBD528E1" alt="Kristi Wempen RDN" width="280" height="280" DisableNVelocity="true" />Kristi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14834341Kristi Wempen, R.D.N.1{2BEE5070-65FF-4406-9E59-103E06C5A535}<img src="/-/media/national-files/images/hometown-health/2022/handful-of-nuts.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B67C0C267C7AFBE2393EBEDA4FA3A1D4" alt="Handful of nuts" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller7/1/2022In our digital world, most of us own electronic devices with screens. Can screen time or video games become an addiction? Learn how to spot the signs and what you can do.Are video games, screens another addiction?<p>In an increasingly digital world, most people own multiple electronic devices with screens. However, many parents worry about the effects of screen use on themselves and their children.</p> <p>With screens virtually everywhere, controlling a child's screen time can be challenging. How can you manage your children's screen time? How will you know if you or your children are addicted to screens or video games?</p> <h2>Is screen time damaging?</h2> <p>It's difficult to avoid screens completely, especially with their importance at work and school. However, excessive screen time can affect a persons mental, social and physical health.</p> <h3>Too much screen time has been linked to:</h3> <ul> <li>Obesity</li> <li>Poor sleep or insomnia</li> <li>Behavioral problems, including impulsive actions</li> <li>Loss of social skills</li> <li>Violence</li> <li>Less time for play</li> <li>Eye strain</li> <li>Neck and back problems</li> <li>Anxiety</li> <li>Depression</li> <li>Difficulties with work or school</li> </ul> <p>Screen time can be engaging for people of all ages. This is because their brains process and react to the sensory input as if it were happening to them. For example, many people have cried, laughed or been startled while watching a movie. This same type of engagement is possible when a person plays a video game.</p> <p>While playing a video game, the person's brain processes the scenario as if it were real. If the game depicts a dangerous or violent situation, the gamer's body reacts accordingly. This "fight-or-flight response" to that perceived danger is triggered by exposure to intense stimulation and violence in the game. Excessive video game use can lead to the brain being revved up in a constant state of hyperarousal.</p> <p>Hyperarousal looks different for each person. It can include difficulties with paying attention, managing emotions, controlling impulses, following directions and tolerating frustration. Some adults or children struggle with expressing compassion and creativity, and have a decreased interest in learning. This can lead to a lack of empathy for others, which can lead to violence. Also, kids who rely on screens and social media to interact with others typically feel lonelier than kids who interact in person.</p> <p>Chronic hyperarousal can have physical symptoms, as well, such as decreased immune function, irritability, jittery feelings, depression and unstable blood sugar levels. In children, some can develop cravings for sweets while playing video games. Combined with the sedentary nature of gaming, children's diet and weight can be negatively affected, as well. Sometimes children will even avoid stopping the game to go to the restroom, which can lead to hygiene issues.</p> <h2>How can gaming become an addiction?</h2> <p>An addiction is defined as a person's inability to control use of a substance or behavior, despite negative consequences. Some people who are engrossed in screen time or video games while ignoring other normal activities could be close to meeting this definition.</p> <p>So why does this happen? The reward center in the brain releases dopamine in response to a pleasurable experience or hyperarousal. If a person experiences hyperarousal while playing video games, the brain associates the activity with dopamine. The person develops a strong drive to seek out that same pleasure again and again.</p> <p>Dopamine is a powerful neurotransmitter in the brain. It helps sustain people's interest and attention, which is why it can hard for people to tear themselves away from a situation or behavior. It's also self-reinforcing. The more times people experience the behavior, the more dopamine is released, and the more driven they are to return to the behavior.</p> <h2>Symptoms of screen time or video game addiction</h2> <p>Similar to tobacco, alcohol or drugs, screen time or video games can become an addiction if it damages your health and relationships, and you are unable to control it.</p> <h3>Some symptoms could include:</h3> <ul> <li>Having intense urges for screen time or to play video games, and these urges block out other thoughts</li> <li>Spending money on video games or screens, even though you can't afford it</li> <li>Cutting back on social or recreational activities because of preference for screen time or video games</li> <li>Continuing to play video games or participate in screen time, even though you know it's causing problems in your life, such as poor performance at school or work, or letting household responsibilities go</li> <li>Displaying signs of irritability, anxiety or anger when forced to stop playing, even for brief periods of time</li> <li>Lying to others about the extent of your use</li> <li>Needing more screen time over time to get the same level of enjoyment</li> <li>Neglecting your appearance, including lack of interest in grooming or clothing</li> </ul> <p>Continued excessive use of screens can result in long-term or permanent changes in the brain that require extensive behavioral and medical treatment to reverse.</p> <h2>What can you do?</h2> <p>As your child grows, a one-size-fits-all approach doesn't work as well. Not all kids are the same when it comes to screens and technology. Some children can self-regulate and might even put the screens down to go outside without you prompting them. Other kids become noticeably more anxious and quicker to lose their tempers when they spend a lot of time on screens. You'll need to decide how much media to let your child use each day and what's appropriate.</p> <p>Consider applying the same rules to your child's real and virtual environments. In both, play with your child, teach kindness, be involved, and know who your child's friends and what your child does with them. Also, keep in mind that the quality of the media your child is exposed to is more important than the type of technology or amount of time spent. Encourage active screen time over passive screen time.</p> <p>Active screen time is when you are interacting with other people that you know or when you are cognitively or physically engaged. For example, play educational games, or games that require players to build something together. Other options are fitness-type games that require movement while playing. Passive screen time includes watching screens with minimal cognitive engagement, such as scrolling through social media, watching online videos or playing simple games.</p> <p>Set reasonable limits for your child's screen time and video game types, especially if your child's use of screens hinders involvement in other activities.</p> <h3>Consider these tips:</h3> <ul> <li>Follow guidelines for screen time, such as those suggested by the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.apa.org/monitor/2020/04/cover-kids-screens" target="_blank" title="Opens in a new window.">American Academy of Pediatrics</a>.</li> <li>Model healthy use of screens and video games. Consider unplugging when you first get home from work, at dinner and when driving. Model other methods of relaxation and entertainment, such as taking a walk, playing a game, having a dance party or reading a book.</li> <li><a href="/wellness/slim-your-screen-time" target="_self" title="Opens in same window.">Encourage a balance between screen time and activities</a> that require in-person social interactions, such as family activities or extracurricular activities.</li> <li>Create structured, screen-free times, such as during mealtimes, in the mornings and before bedtime.</li> <li>Consider using apps that control the length of time your child can use a device.</li> <li>Keep screens out of bedrooms.</li> <li>Require that all devices be charged outside of bedrooms at night.</li> <li>Learn about the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.esrb.org/" target="_blank" title="Opens in a new window.">game rating categories</a> and only allow your children to play video games suitable for their ages.</li> </ul> <p>If you're concerned about a child or loved one's use of screen time, consulting a behavioral or addictions specialist can help determine treatment options.</p> <p><em><a href="/providers/edward-luker-lpc" target="_self" title="Opens in same window.">Edward Luker</a> is a counselor in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Addictions and co-occurring disorders</li> <li>Families and couples</li> </ul>L.P.C., CSAC<p>I address mental health needs of adults, ages 18 and older, with trauma-informed care. Blending eastern philosophies with western psychology practices, I utilize an eclectic approach by employing eye movement desensitization and reprocessing (EMDR) strategies with cognitive behavioral therapy (CBT) and mindfulness techniques to assist people in achieving their therapeutic goals — finding resolution to perplexing issues.</p> <p>Approaching 30 years of practice, I am an Adlerian counselor at my core. I briefly trained in the practice of Soto Zen and this has had huge influence in all areas of my life, allowing me to grow in compassion and understanding of our common 'humaness'.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Counseling Psychology, Adler Graduate School</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Licensed Clinical Substance Abuse Counselor (Wisconsin)</li> <li>Licensed Clinical Alcohol and Drug Counselor (New Jersey)</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>EMDRIA, EMDR International Association of EMDR practitioners</li> <li>NALGAP, National Association of LGBTQIA+ Addiction Professionals</li> </ul>Luker<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/edward-luker-lpc.jpg?h=280&iar=0&w=280&sc_lang=en&hash=70C096A12BF826962D887D0756F13A3F" alt="Edward Luker LPC" width="280" height="280" DisableNVelocity="true" />Edward<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15985032Edward Luker, L.P.C., CSAC1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2020/hand-controller-and-video-game-on-screen.jpg?h=370&iar=0&w=660&sc_lang=en&hash=57E4FF1232FB684902562EFB164B033B" alt="Hand controller and video game on screen" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Karen Sperl11/22/2023<p>Making a few changes to your favorite holiday meals and spending your calories wisely can help you celebrate in a healthier way. Get healthy recipe makeovers with loads of flavor and fewer calories.</p>Healthy changes that will make you thankful<p>This is the time of year when many people struggle to maintain a healthy weight. The holidays are full of <a href="/hometown-health/speaking-of-health/coping-with-holiday-stress-keeping-our-expectations-realistic">challenges</a> that encourage you to overindulge and make it harder to fit in physical activity. The numerous advertisements for processed foods, plentiful amounts of holiday treats and your <a href="/hometown-health/speaking-of-health/resilience-prepping-for-a-busy-holiday-season">family traditions</a> involving high-fat, high-calorie recipes can make it difficult to avoid overeating. Additionally, colder weather and shorter daylight hours can lead to a decrease in exercise. </p> <h2>Why do calories matter?</h2> <p>A 150-pound woman needs about 1,500 calories daily to maintain weight without exercise. A 225-pound man needs about 2,475 calories each day to maintain his weight. With 3,500 calories in a pound of body fat, eating excess calories during the holidays can easily be a source of additional weight — added weight can cause issues with your health. </p> <p>Keep in mind, that the average meal consumed on Thanksgiving can contain 4,000 - 6,000 calories. If you eat an indulgent holiday meal, look for ways to offset the high caloric intake. Even as little as one hour of <a href="/hometown-health/speaking-of-health/5-tips-for-walking-your-way-to-better-health">walking each day</a> can burn 300 to 450 calories.</p> <p>Making a few changes to your holiday traditions and spending your calories wisely can help you celebrate in a healthier way.</p> <p>Consider these holiday recipe makeovers with the recipes below:</p> <ul> <li>Instead of dark turkey meat at 65 calories per ounce, try white meat, which has 50 calories per ounce.</li> <li>Skip canned cranberry sauce, at 400 calories per cup, and make your own fresh version using gelatin, at 44 calories per cup.</li> <li>Instead of making the stuffing in the turkey at approximately 500 calories per cup, make a low-calorie, tasty version with a wild rice base at approximately 90 calories per half cup.</li> <li>Instead of traditional gravy, which can have as many as 800 calories per cup, try low-fat turkey gravy with about 30 calories per half cup.</li> <li>Replace the traditional green bean casserole, which can pack between 300 to 400 calories per cup, with this creamy green bean and mushroom casserole for a lower-calorie, tasty alternative for a mere 100 calories per cup. </li> <li>Pumpkin pie with the crust contains 80 calories per ounce with an average slice weighing 5 ounces or 400 calories. Instead, try this delicious crustless pumpkin pie recipe with only 24 calories per ounce or 120 calories in a 5-ounce piece.</li> </ul> <p>It's vital to remember the reason for the season is to get together and celebrate with your family and friends. Use the food you share to nourish your body, not abuse it.</p> <h2>Fresh Cranberry Sauce</h2> <p>3 cups water<br /> 12-ounce bag of cranberries<br /> 1 large box of sugar-free cherry gelatin</p> <p>Boil water and add cranberries. Gently boil for another 10 minutes. Add gelatin, stir to dissolve and then cool.<br /> <br /> 1 cup equals 44 calories. </p> <h2>Creamy Green Beans and Mushrooms </h2> <p>3 ½ cups green beans, washed and trimmed<br /> 1 ¼ cups fresh mushrooms, washed and sliced thin <br /> 1/3 cup low-fat cream of mushroom soup <br /> 1/3 cup skim milk <br /> 2 tablespoons green onion, minced fine </p> <p>Steam green beans in steamer until crisp, but tender (3 to 5 minutes). Place mushrooms, soup, skim milk and green onion in a medium saucepan and bring to a boil. Reduce heat to simmer and cook briefly for 2 to 3 minutes or until mushrooms are tender. Stir frequently to prevent burning. Add green beans and heat thoroughly. </p> <p>1 cup is approximately 100 calories. </p> <h2>Crustless Pumpkin Pie </h2> <p>1 15-ounce can pumpkin <br /> 1 12-ounce can evaporated skim milk <br /> 1–2 eggs or ¾ cup egg substitute <br /> ½ teaspoon salt <br /> 1–2 tablespoons pumpkin pie spice <br /> 1 teaspoon cinnamon <br /> 1 teaspoon vanilla <br /> 2/3 cup of a sugar substitute appropriate for baking </p> <p>Combine all ingredients and beat until smooth. Pour into a 9-inch pie pan sprayed with cooking spray. Bake at 400 degrees for 15 minutes; reduce the temperature to 325 and bake for an additional 45 minutes. The pie is done when the knife comes out clean. </p> <p>Each 5-ounce piece of pie (or 1/8 of the pie) is 90 calories. Add 2 tablespoons of whipped topping for an additional 50 calories if desired.</p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2023/pumpkin-dessert.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C1FD19F5C9483917F548BC5959631225" alt="Pumpkin dessert" width="660" height="370" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller11/2/2016<p>Have you every walked down the feminine hygiene aisle at a drugstore and wondered if all those so-called cleansing products are really necessary? They're not. A woman only needs to clean her vagina with warm water. Yes, warm water.</p>You don't need fancy products for good feminine hygiene<img alt="Smiling MiddleAged Woman" src="/-/media/national-files/images/hometown-health/2016/2016-general/smiling-middleaged-woman.jpg?h=267&w=400&sc_lang=en&hash=EEB3A13D30A56661D5630DAA0EB38741" style="width: 400px; height: 267px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>Have you every walked down the feminine hygiene aisle at a drugstore and wondered if all those so-called cleansing products are really necessary? They're not.</p> <p>Vaginal cleansing products are not like hair products, although they are just as expensive. More is not better. A woman only needs to clean her vagina with warm water. Yes, warm water. Many women may not realize that the vagina has an acidic environment, which naturally protects against bacteria. Adding chemicals, including anti-bacterial soaps, alters the normal eco-system and can allow growth of bacteria and yeast.</p> <h2>To practicing good feminine hygiene, you should:</h2> <ul> <li><strong>Avoid perfumes, deodorants and powder in the vagina.</strong><br /> A majority of odor is not from the vagina at all, however, it may be from the inner thighs and folds.</li> <li><strong>Maintain a healthy weight, especially in the inner thighs</strong><br /> This can help eliminate vaginal odor. Consider starting an exercise routine or meeting with a personal trainer to concentrate on thigh exercises.</li> <li><strong>Avoid fashionable panties, thongs and tight-fitting nightwear.</strong><br /> Consider wearing no underwear to bed and adding loose fitting pants and skirts to part of your wardrobe. White cotton panties are the healthiest option.</li> <li><strong>Wash panties with mild detergent.</strong><br /> Separate them from other clothing.</li> <li><strong>Consider switching to a <a href="/hometown-health/speaking-of-health/menstrual-cups-vs-tampons-things-you-might-not-know-about-the-cup" target="_blank" title="Opens in new window.">menstrual cup</a> or tampons during your period.</strong><br /> Limit the duration of each and change frequently to avoid leakage.</li> <li><strong>Avoid pantyhose, girdles and panties that are too tight.</strong></li> </ul> <h2>Feminine hygiene and sex</h2> <p>Media and major marketing campaigns tend to induce insecurity around vaginal hygiene before and after sex. If you are concerned about vaginal hygiene before sex, consider a shower with warm water. After sex, it is important to urinate and avoid douching. Also, consider a condom if you experience vaginal irritation or concerns for abnormal discharge. Although not all vaginal discharge is abnormal, if you have concerns regarding your symptoms, you should <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">make an appointment with your healthcare provider</a>.</p> <p>Remember, less is more when it comes to practicing good feminine hygiene. So, skip the trip to the drugstore and feel clean by practicing these healthy feminine hygiene tips.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2016/2016-general/smiling-middleaged-woman.jpg?h=267&iar=0&w=400&sc_lang=en&hash=CAA1FC91CBD19590D138E959BC57F47B" alt="Smiling MiddleAged Woman" width="400" height="267" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Dawn Haller10/21/2022Goblins and ghosts and candy, oh my! Halloween fun starts with a great costume. Follow five simple safety tips to avoid a costume catastrophe.5 sneaky Halloween costume health concerns<p>Halloween fun starts with a great costume. However, parents often make a few common mistakes when choosing their child's costume.</p> <p>Parents can help their children stay safe and avoid a hospital visit by following a few simple rules when choosing costumes.</p> <h2>Here are five top costume health concerns and how to avoid them:</h2> <h3>Beware of borrowed costumes.</h3> <p>Wearing an unwashed costume from last year or one that's been borrowed can cause skin infections from leftover bacteria. Wash any costume before use.</p> <h3>Avoid costume mask hazards.</h3> <p>Wearing a full-face mask as part of a costume can result in difficulty seeing, headaches, acne or a skin infection if it doesn't fit properly. Make sure to try on the mask for a few minutes before buying it, and have your children and teenagers wash their faces after the Halloween fun is over.</p> <h3>Mitigate makeup mistakes.</h3> <p>Some makeup can contain dyes and other components that can cause skin irritations and rashes. A few days before Halloween night, test the makeup on a small patch of skin on the arm or stomach to make sure your child isn't allergic.</p> <h3>Ditch colored contacts.</h3> <p><a href="/hometown-health/speaking-of-health/halloween-safety-decorative-lenses-can-be-dangerous" target="_blank" title="Opens in new window">Wearing nonprescription colored contacts can cause scratches, infection or blindness</a>. These eye accessories aren't made to fit each individual's eye. Avoid the contacts, and opt for eye makeup or fun glasses instead.</p> <h3>Choose flame-resistant items.</h3> <p>According to the American Academy of Pediatrics, one of the most common reasons kids visit the hospital on Halloween is for burns from flammable costumes. Purchase costumes with "flame-resistant" on the tag.</p> <h2>Bonus safety tip</h2> <h3>Increase visibility of costumes.</h3> <p>Traffic safety is extra important on Halloween because of low visibility. Remind your children to watch for cars. As an added safety measure, have your children decorate their costume with reflective tape or stickers, and carry glow sticks or flashlights to help them see and be seen by drivers.</p> <h2>Read more about Halloween:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/treat-yourself-to-the-best-this-halloween">Treat yourself to the best this Halloween</a></li> <li><a href="/hometown-health/speaking-of-health/tips-to-keep-your-halloween-safe" target="_self" title="Opens in same window.">Tips to keep your Halloween safe</a></li> </ul> <p><em><a href="/providers/jessica-sosso-md" target="_self" title="Opens in same window.">Jessica Sosso, M.D.</a>, is a physician in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/sparta" target="_self" title="Opens in same window.">Sparta</a>, Wisconsin.</em></p><ul> <li>Chronic disease management, including diabetes, hypertension and heart disease</li> <li>Fertility care medical consultant, including use of natural, noncontraceptive methods to treat women's health issues</li> <li>Natural family planning and fertility awareness-based methods</li> <li>Preventive health</li> </ul>M.D., M.P.H.<p>I value relationships with patients and their families. As a Family Medicine physician, I see children and adults of all ages and complexity. I seek to educate and collaborate with my patients to together make healthcare decisions consistent with their values.</p> <p>Family time with my husband and children is a priority for me, and I strive to find balance between my work and home life. I enjoy gardening, hiking, biking and quiet time spent in prayer or reading an engaging book.</p><p><strong>Education</strong></p> <ul> <li>University of Wisconsin School of Medicine and Public Health</li> <li>Master of Public Health, Portland State University</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine/Preventive Medicine, Oregon Health and Sciences University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Family Medicine, American Board of Family Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>Catholic Medicine Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Sosso<img src="/-/media/shared-files/images/medical-professionals/full/sparta/jessica-sosso-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=CB5FB5273358EABA7C138C22C38C77FA" alt="Jessica Sosso, M.D." width="280" height="280" title="Jessica Sosso, M.D." DisableNVelocity="true" />Jessica<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15588416Jessica Sosso, M.D., M.P.H.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{4CCEC5BD-06A3-471A-8B8D-4C52837DAA4E}<img src="/-/media/national-files/images/hometown-health/2022/child-in-halloween-costume.jpg?h=370&iar=0&w=660&sc_lang=en&hash=32B3F67B8B8A9FA7AC0BC488A4B43419" alt="Child in Hallowen costume" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller2/23/2022Urinary incontinence is common among men and women. Follow these tips to lessen the burden of managing your condition and improve symptoms.6 helpful tips for managing urinary incontinence<p><a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/urinary-incontinence/basics/definition/con-20037883" target="_blank" title="Opens in new window">Urinary incontinence</a> is a common, often embarrassing, condition. Although not life-threatening, it can significantly affect every aspect of a person's life — from social and family relationships, work, finances, psychological health and sexual health.</p> <p>Urinary incontinence is the loss of bladder control. This condition can affect both men and women and can occur at all ages, although the risk does increase with age. About 25% to 45% of adults experience incontinence at some point in their lives.</p> <p>Managing involuntary leakage of urine can be frustrating and time-consuming.</p> <h2>These tips can reduce the burden of symptoms and help your bladder train for better behavior moving forward:</h2> <h3>1. Follow a fluid schedule.</h3> <p>Try to keep your fluid intake on a schedule to help retrain your bladder when to fill and when to empty. Also, limit fluid intake after 6 p.m. to reduce night-time voiding and incontinence. Target total fluid intake to 40–60 ounces per day. Consuming too little fluid during the day can concentrate the urine and irritate the lining of the bladder, whereas too much fluid can increase frequency, leakage and night-time trips.</p> <h3>2. Limit common bladder irritants.</h3> <p>Some fluids are more difficult for your bladder to process than others. We call these bladder irritants. Caffeine, alcohol and high-citrus content can make symptoms worse. Many people can reduce or even eliminate symptoms by avoiding common irritants most days. Tobacco is also very irritating to the bladder lining, in addition to increasing bladder cancer risk.</p> <h3>3. Plan a toileting schedule.</h3> <p>Plan toileting attempts at least every two to three hours during the day. Normal bladder behavior is to urinate six to eight times per day, along with emptying your bladder before changing activities, leaving home or going to bed. A schedule helps prevent your bladder from becoming too full, resulting in a rush to find a restroom.</p> <h3>4. Do pelvic floor exercises.</h3> <p>Strengthening the muscles of the pelvic floor can reduce urinary incontinence by as much as 90%. <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283" target="_blank" title="Opens in a new window.">Kegel exercises</a> can help.</p> <h3>5. Manage constipation.</h3> <p>Infrequent or difficult-to-pass stools will increase pressure in the pelvis and the bladder. Eat a diet rich in fiber, drink adequate amounts of water and maintain a healthy elimination pattern to help the bladder fill and empty more effectively.</p> <h3>6. Keep a bladder diary.</h3> <p>Record your fluid intake and toileting pattern over the course of three to seven days in a bladder diary. Important components to the diary include the time of day, amount of fluid intake, how many times you went to the bathroom, how many times you leaked urine throughout the day, if you felt an urge to urinate before leaking and what type of activity you were engaged in at the time. Bring the diary with you to appointments with your health care provider.</p> <p>Some people may have urinary retention, which is the inability to fully empty the bladder with each trip to the restroom. This can cause overflow incontinence episodes. Urinary retention is a less common cause of leakage, but it can be a sign of a neurological problem and, in sudden or severe cases, cause bladder injury.</p> <p>It's important to have a conversation with your health care professional about new or persistent urinary changes you are noticing Incontinence treatments are available and can be explored by your health care team.</p> <h4>Watch this video to learn more about urinary incontinence treatments including sacral neuromodulation therapy:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/HNIMJx5I-Ys" title="Urinary incontinence treatments" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><em>Becky DeLuca is an <a href="/services-and-treatments/obstetrics-and-gynecology">OB-GYN</a> nurse practitioner in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2022/mustard-sweater-wind-blowing-hair.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2AA3A2BBE38E24E5D49D36829EA968DB" alt="Wearing mustard sweater, wind blowing hair" width="660" height="370" DisableNVelocity="true" />Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Urinary IncontinenceThe loss of bladder control is a common and often embarrassing problem. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that's so sudden and strong you don't get to a toilet in time. For most people, simple lifestyle changes or medical treatment can ease discomfort or stop urinary incontinence.Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller5/17/2023You ran your best race, but you're not finished yet. Now it's time to focus on recovery divided into three phases with each having its own purpose. Give this approach a try.Post-race recovery tips for runners<p>Congratulations! You've just finished a marathon or other running event.</p> <h2>Now recovery begins. Try this three-phase approach for best results:</h2> <h3>Phase one: Immediately after you finish</h3> <p>Once you've crossed the finish line, it's imperative to focus on recovery.</p> <h4>You can start swapping stories as soon as you've taken a few basic steps:</h4> <ol> <li>When you stop running, your body immediately enters recovery mode. Even on a warm day, you can feel yourself getting cold and clammy. Avoid this by wrapping up in a foil blanket or other covering, then changing into warm, soft clothes — including footwear — as soon as possible. Injuries aside, another pair of shoes is helpful to keep your feet from swelling and give them much-needed support.</li> <li>Start the rehydration process as quickly as you can. Ideally, you should drink 16–20 ounces of fluid for every pound you lost. When you can, weigh yourself to help plan your fluid intake.</li> <li>Find a way to lie down and put your feet up. After several hours of hard work, your body needs help recovering. Besides, this is just plain relaxing. Try keeping your feet elevated for 15–25 minutes. It's recommended you do this several more times during the day.</li> <li>You'll need a recovery meal containing protein, preferably in liquid form. Avoid processed fruit juices or other sugary substitutes. Instead, consume something you enjoy that's easy on your stomach. Use what has worked in training, but make sure you have something to eat within the first 30 minutes after your event.</li> <li>If you've sustained an injury, such as a blister or <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/sprains-and-strains/basics/definition/con-20020958" target="_blank" title="Opens in a new window.">muscle strain</a>, now you can begin assessing the extent of the damage and seek help. Your brain will be much clearer, and if you need to go somewhere or wait in line, at least your basic needs will have been met.</li> </ol> <h3>Phase two: 12–24 hours post-race</h3> <p>By now, you've found your friends and family. Maybe you're even home or at your hotel and are thinking about your next meal.</p> <h4>Here are some key things you can do:</h4> <ul> <li><strong>Take a shower or bath to rejuvenate your body and help identify any issues.</strong><br /> If possible, consider a cool or cold bath to help promote recovery. You also can add some light, static stretching that should be easy and comfortable on your muscles, and they should feel better when done.</li> <li><strong>Focus on a proper meal.</strong><br /> As you choose your foods, try to keep them reasonably healthy, and drink lots of water.</li> <li><strong>You've earned the right to celebrate, but don't overdo it.</strong><br /> Your body is still recovering. Limit the amount of alcohol you consume and how long you stand on your feet.</li> <li><strong>Get some well-deserved sleep.</strong><br /> You'll likely be so tired that falling asleep won't be an issue. The problem is you'll probably be so sore that staying asleep could be harder than you think. Put plenty of fluids — and maybe even a snack — on your bedside table, and keep your feet elevated.</li> </ul> <h3>Phase three: Two–three days post-race</h3> <p>After 72 hours, you'll be through the toughest part of your recovery process. But some of the greatest need for recovery takes place during this period. Once the adrenaline wears off, the fatigue and soreness will be all that's left.</p> <h4>These tips can help you weather this last phase:</h4> <ul> <li><strong>Do your best to avoid being stationary, other than sleeping.</strong><br /> Light walking, an easy dip in the pool, or a short spin on an exercise bike will help your muscles flush out toxins and aftereffects of the race. Frequent rest will be needed, but total rest is your enemy here.</li> <li><strong>Continue to <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477" target="_blank" title="Opens in a new window.">eat healthy</a>.</strong> <br /> Focus on proteins and quality carbohydrates, such as fruits and vegetables, especially when your body is vulnerable. A treat or two is all right, but try to save the serious snack attacks until you can savor the food.</li> <li><strong>Lightly working on your calves, feet, hamstrings, glutes and quads is another great way to stay loose and promote recovery.</strong><br /> Whether you use your hands or a tool, taking the time to focus on your trouble areas will be beneficial. Keep it light; it should feel good, not hurt. Going too deep or hard with this work can make you sorer.</li> </ul> <h2>Wrapping up recovery</h2> <p>Once you've made it through the first three days of recovery, your work isn't done. Your body is still a long way from being where it was before the race. You'll want to continue staying active by walking or including some cross-training into your post-race training regimen. You should wait at least one to two weeks before returning to running if you haven't competed in many races before.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2023/runner-wrapped-in-foil-warming-blanket.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8C47C3704A3E344FB9C7140D602CAF98" alt="Runner wrapped in foil warming blanket" width="660" height="370" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller10/11/2016<p>Compelling evidence shows that generous amounts of fruits and veggies as part of a healthy diet may lower the risk of chronic diseases like diabetes, heart disease and certain types of cancer. Eating a healthy diet and adopting healthy habits have so much power in decreasing the possibility of developing breast and colorectal cancers.</p>Healthy food, lifestyle can help prevent cancer<img alt="Woman Lifting Weights by Healthy Food" src="/-/media/national-files/images/hometown-health/2016/2016-general/woman-lifting-weights-by-healthy-food.jpg?h=286&w=400&sc_lang=en&hash=8BEE41DF38A743E424334EEE20CF59B3" style="width: 400px; height: 286px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p>Compelling evidence shows that generous amounts of fruits and veggies as part of a healthy diet may lower the risk of chronic diseases like <a href="http://www.mayoclinic.org/diseases-conditions/diabetes/basics/definition/con-20033091" target="_blank" title="Opens in new window">diabetes</a>, <a href="http://www.mayoclinic.org/diseases-conditions/heart-disease/basics/definition/con-20034056" target="_blank" title="Opens in new window">heart disease</a> and certain types of cancer. Eating a healthy diet and adopting healthy habits have so much power in decreasing the possibility of developing <a href="http://www.mayoclinic.org/diseases-conditions/breast-cancer/home/ovc-20207913" target="_blank" title="Opens in new window">breast</a> and <a href="http://www.mayoclinic.org/diseases-conditions/colon-cancer/home/ovc-20188216" target="_blank" title="Opens in new window">colorectal</a> cancers in particular.</p> <h4>Risks</h4> <p>Research shows diets high in red and processed meats, such as beef, pork, lamb, liver, hot dogs and deli meat, can raise your colorectal cancer risk. Additionally, cooking meats to very high temperatures or charring meat can create harmful chemicals that may also raise colorectal cancer risk. Alcohol use is also linked to colorectal cancer and increases the risk of developing breast cancer. Women who have two to five drinks daily have about one-and-a-half times the risk of breast cancer compared to women who don’t drink alcohol. <a href="http://www.cancer.org/" target="_blank" title="Opens in new window">The American Cancer Society</a> recommends that women have no more than one alcoholic drink a day. A drink is defined as 12 ounces of regular beer, 5 ounces of wine or 1.5 ounces of 80-proof distilled spirits.</p> <h4>Diet and nutrition</h4> <p>Focus on eating a diet rich in fruits and veggies, legumes, nuts and seeds, lean meats, low-fat dairy products and whole grains. Most of these foods have functional components, such as <a href="http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428" target="_blank" title="Opens in new window">antioxidants</a>, <a href="http://www.mayoclinic.org/drugs-supplements/omega-3-fatty-acids-fish-oil-alpha-linolenic-acid/background/hrb-20059372" target="_blank" title="Opens in new window">omega-3 fatty acids</a> and polyphenols. Functional foods, also known as super foods, work to decrease damage caused by inflammation and oxidation. Oxidation is a natural process that leads to cell and tissue damage and may contribute to some diseases.</p> <p>Over the years, research has revealed the true power of plant-based nutrition and has linked specific foods to decreasing risk of certain types of cancer. For example, garlic has wonderful anti-inflammatory properties and can pack a cancer-protective punch, especially to colorectal cancer. Garlic is also found to be more beneficial when crushed prior to use.</p> <h4>Exercise</h4> <p>On top of eating a healthy diet, increase physical activity to assist in cancer prevention. Prevalent research shows regular exercise can reduce cancer risk. One study revealed one hour and 15 minutes to two-and-a-half hours per week of brisk walking reduced a woman’s breast cancer risk by 18 percent, and walking 10 hours a week or more may further reduce risk.</p> <p>The American Cancer Society recommends adults perform moderate intensity physical activity 150 minutes each week or 75 minutes of vigorous intensity each week (or a combination), preferably spread throughout the week.</p> <p>More investigation of foods and their functional components is bound to reveal all that a plant-based diet has to offer. Until then, eating a variety of fruits and veggies prepared in numerous ways will improve your odds for preventing cancer. And don’t forget to pair proper nutrition with plenty of exercise.</p> <p><em><a href="/providers/grace-fjeldberg-rd">Grace Fjeldberg</a> is a registered dietitian-nutritionist in <a href="/locations/mankato">Mankato</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>General nutrition</li> <li>Oncology</li> <li>Pediatric nutrition</li> </ul>RDN, LD <p><strong>Education</strong></p> <ul> <li>Minnesota State University, Mankato</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mayo Clinic College of Medicine, Minnesota</li> </ul> <p><strong>Certifications</strong> </p> <ul> <li>Commission on Dietetic Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice</li> </ul> Fjeldberg<img src="/-/media/shared-files/images/medical-professionals/full/mankato/grace-fjeldberg-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FB99EC499314FA86AE8202C30AB740A2" alt="Grace Fjeldberg RDN" width="280" height="280" DisableNVelocity="true" /> Grace<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15268781Grace Fjeldberg R.D.N. 1<img src="/-/media/national-files/images/hometown-health/2016/2016-general/woman-lifting-weights-by-healthy-food.jpg?h=286&iar=0&w=400&sc_lang=en&hash=EEDF80180B796E265F8C3558D692BEF1" alt="Woman Lifting Weights by Healthy Food" width="400" height="286" DisableNVelocity="true" />CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman1/4/2022Dry eye disease leads to burning, stinging, watery or red eyes, and can affect your daily life. Here's what you need to know if you experience dry eyes.Relief for dry eyes a welcome sight<p>You may have heard the adage "A picture is worth a thousand words." That is used to say that it is easier to show something than describe it. This is because our sense of sight is responsible for most of the information that we absorb from the world around us. How people move through their days and interact with others and their environment is impacted by their vision. If you can see well, the odds are that you rarely think about your eyes and may even take your eye health for granted.</p> <p>However, for many people, dry eye disease is an uncomfortable condition that affects their daily lives. People with dry eyes produce poor quality tears, not enough tears or both. This leads to chronic inflammation of the eye surface and a stinging or burning sensation. Other symptoms include eye redness, difficulty wearing contact lenses, watery eyes, blurred vision, sensitivity to light or eye fatigue. Some people experience dry eyes in specific situations, such as on an airplane, while looking at a computer screen or during periods of low humidity like during the winter. Here's what you need to know if you suffer from dry eyes.</p> <h4>I have dry eyes, but my eyes are watery all the time. How can that be?</h4> <h5>Your eyes produce three kinds of tearing:</h5> <ul> <li><strong>Basal (basic)</strong>, which produces continual lubrication to your eye</li> <li><strong>Emotional</strong>, which occurs when a person is upset or moved by a sensitive situation</li> <li><strong>Reflex</strong>, which occurs when trying to flush a foreign object from the eye</li> </ul> <p>With dry eye disease, basal tears are of poor quality and quantity. With emotional tearing and reflex tearing, there are plenty of tears but they're typically poor quality.</p> <p>When your eyes get dry enough, they act as if there is something in them and try to flush it out, which leads to watery eyes. Watery eyes is the No. 1 complaint of dry eye sufferers.</p> <h4>What causes dry eye?</h4> <p>Dry eyes can occur when you're unable to produce enough tears. The medical term for this condition is keratoconjunctivitis sicca.</p> <h5>Common causes of decreased tear production include:</h5> <ul> <li><strong>Age</strong><br /> Normal aging changes your eyes, and they don't function as well as when you're younger.</li> <li><strong>Hormones</strong><br /> Changes in hormone levels associated with age, menopause, pregnancy or birth control pills affect the eyes.</li> <li><strong>Specific medial conditions</strong><br /> People who have acne rosacea, diabetes, thyroid disease, autoimmune diseases and inflammatory diseases that include <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/rheumatoid-arthritis/home/ovc-20197388" target="_blank" title="Opens in a new window.">rheumatoid arthritis</a>, lupus and <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/sjogrens-syndrome/basics/definition/con-20020275" target="_blank" title="Opens in a new window.">Sjogren's syndrome</a> are more likely to develop dry eyes. About 50% of people with acne rosacea have dry eyes. In addition, dry eye disease is often the first presenting symptom of rheumatoid arthritis.</li> <li><strong>Medications</strong><br /> Oral medications, including antihistamines, antidepressants and birth control pills, can increase the likelihood of dry eyes. Preservatives found in medicated eye drops that are used chronically, including glaucoma drops and over-the-counter artificial tears, also can worsen dry eye symptoms. Avoid drops that claim to get the red out. These can lead to rebound red eyes, which cause eyes to be even redder and more irritated than before.</li> <li><strong>Smoking</strong><br /> Irritation from secondary smoke, as well as the internal effects of smoking may lead to dry eyes.</li> <li><strong>High-fat diet</strong><br /> Diets high in omega-6 fatty acids and low in omega-3 fatty acids can cause inflammation, a key component to dry eye disease. A heart-smart diet is an eye-smart diet, such as the Mediterranean diet.</li> <li><strong>Overall eye health</strong><br /> The health of your eyelid margins and eyelashes is important. Eye conditions can contribute to dry eye disease, such as blepharitis (dandruff-like debris called scurf), Meibomian gland dysfunction, ocular rosacea, irregular eye lid margins and mites living in eyelash follicles.</li> <li><strong>Contacts</strong><br /> Wearing contacts disrupts the tear film, leading to dry eye symptoms and decreased contact comfort and wearing time. Existing dry eye disease can lead to poor successful contact lens wear.</li> <li><strong>Environment</strong><br /> Dry, windy, dusty and smoky conditions can all be problematic. So is polluted air quality, including second-hand smoke and seasonal air quality. Winter can be especially challenging with dry air and forced air heaters in vehicles or other enclosed environments.</li> <li><strong>Blinking rate</strong><br /> A poor blinking rate can affect your eyes. A normal rate is 15 blinks per minute. A poor blinking rate would be as low as 4-5 blinks per minute. Incomplete blinking, which is often 60% to 70% when working on digital devices, also can lead to dry eyes.</li> <li><strong>Vitamin D deficiency</strong><br /> Many people are vitamin D deficient. This contributes to dry eyes, along with many other health issues.</li> </ul> <h4>Is there anything I can do to improve my dry eye disease?</h4> <p>Yes, but it takes time. Your dry eye disease didn't occur overnight. It took many months or years to develop, and it's not going to go away immediately. The first step is to visit your eye doctor and discuss your symptoms. Many people fail to mention these issues to their eye doctor because they don't see them as important.</p> <h4>How your eye doctor can help</h4> <p>Your doctor will work to evaluate your symptoms and the quality and quantity of your tears. The doctor will ask about your symptoms, including when, where, how often and what you're doing when they occur. Then, ask about your general health and the medications you're taking.</p> <p>Finally, the doctor will perform a thorough quality evaluation of your eyelashes, eyelid margins, Meibomian glands and the surface of the eyeball (the conjunctiva and cornea).</p> <p>Once an evaluation is complete, your doctor will design a treatment plan to improve the environment for your eyes and your dry eye disease. There's no magic wand to make dry eye disease instantly better. However, if a treatment plan is followed and you learn and use new habits, your dry eye disease can be improved.</p> <h5>Treatment options may include:</h5> <ul> <li>Reduce eyelash and eyelid inflammation with hygiene, supplements and prescription drops.</li> <li>Improve quality and quantity of the Meibomain gland oil using supplements, hot compresses and other treatments.</li> <li>Quiet eye surface inflammation with artificial tears, supplements and prescription drops.</li> <li>Increase quantity of tears using artificial tears, prescription drops and tear duct (punctal) plugs.</li> <li>Control your environment with a humidifier and eliminating forced air across the face.</li> <li>Improve diet with supplements and meal planning.</li> </ul> <p><em><a href="/providers/robert-friese-od" target="_self" title="Opens in same window">Robert Friese, O.D.</a>, is an optometrist in <a href="/locations/fairmont" target="_self" title="Opens in same window">Fairmont</a>, Minnesota.</em></p><ul> <li>Comprehensive eye exams</li> <li>Contact lens fitting</li> <li>Diabetes</li> <li>Diagnoses and treatment of eye diseases</li> <li>Dry eye disease</li> <li>Glaucoma</li> <li>Macular degeneration</li> </ul>O.D.<p>I provide comprehensive eye exams, diagnoses and treatment of eye disease, dry eye disease and contact lens fitting. </p> <p>I have lived in Fairmont for 30 years. </p><p><strong>Education</strong></p> <ul> <li>Doctor of Optometry, University of California - Berkeley School of Optometry</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Diplomate, American Board of Optometry</li> </ul>Friese<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/robert-friese-od.jpg?h=280&iar=0&w=280&hash=28DC7F4D3B18AA7644C9CBBA5B19C874" alt="Robert Friese OD" width="280" height="280" DisableNVelocity="true" />{D85012E4-9C42-474E-AFB0-A40376EC9035}Robert<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14474077Robert Friese, O.D.1{C5680DDD-C649-4B63-AFCC-B52A244736B7}<img src="/-/media/national-files/images/hometown-health/2022/winter-trail-walking-knit-hat.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EAA0F70DB51F09885981F1131729B966" alt="Person walking on winter trail, wearing knit hat" width="660" height="370" DisableNVelocity="true" />Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.Michele Halterman2/10/2023While it has an intimidating name, dry needling is a commonly offered treatment for muscle, ligament or tendon pain. Learn how it can release muscle trigger points and ease pain.On pins and needles: Just what is dry needling?<p>You may have heard of a treatment called dry needling and wondered what it is or if it's right for you. While the name of the procedure may sound intimidating, dry needling is an accessible and commonly offered therapy for people with muscle, ligament or tendon pain.</p> <h2>Dry needling basics</h2> <p>During a dry needling treatment, one or more thin, monofilament needles are inserted into a muscle trigger point. A trigger point is a local band of tight, irritable and dysfunctional muscle tissue. This often emerges because of injury, overuse or poor movement patterns.</p> <p>Trigger points can disrupt your muscle function, restrict your range of motion or cause pain and tenderness. Physical therapists or licensed acupuncturists perform an in-depth evaluation to determine if dry needling is appropriate. Then they discuss your symptoms while assessing mobility and muscle function to determine if trigger points are contributing to symptoms.</p> <p>When dry needling is applied to an affected muscle or trigger point, it can decrease muscle tightness, increase blood flow and reduce pain. Patients often report immediate relief after treatment. The needles remain in your muscle for a short period of time — between 10 seconds and 20 minutes — during treatment. This depends on the treatment location, number of needles used and treatment goals.</p> <p>Dry needling usually is paired with exercise and other physical therapy techniques to prevent trigger points from reoccurring.</p> <p>The needles used are solid and don’t inject liquid into your body. It's the reason this treatment is referred to as "dry." All forms of acupuncture use dry needles as well.</p> <p>Dry needling is a safe technique for treating many musculoskeletal conditions, including shoulder pain, rotator cuff pain, biceps tendinitis, iliotibial band syndrome, Achilles tendinitis, low back pain, tennis elbow, whiplash or neck pain, headaches, muscle strains, hip pain and temporomandibular pain, also called TMJ.</p> <p>Dry needling is performed by physical therapists and licensed acupuncturists trained in the procedure. Certification requirements vary by state. Most people report minor or no discomfort during treatment.</p> <h2>Dry needling and acupuncture</h2> <p>There are some similarities between dry needling and acupuncture. Both use thin needles inserted at various depths to treat symptoms. The health care professional also may gently move or manipulate the needles after placement. Both acupuncture and dry needling are safe treatments, and usually are part of a larger treatment plan. The treatments are widely embraced by many, including those who practice conventional or Western medicine.</p> <p>However, there are significant differences between acupuncture and dry needling. Acupuncture has been used for about 3,000 years as a key component of traditional Chinese medicine. Its effectiveness has been studied rigorously.</p> <p>Acupuncture is a technique for balancing the flow of energy or life force — known as chi or qi — believed to flow through pathways in your body called meridians. By inserting needles into specific points along these pathways, licensed acupuncturists help rebalance your energy and promote healing. Most of the time, multiple needles are used during treatment. Acupuncture treats a wide range of conditions, including pain, fatigue, infertility, headache, insomnia, anxiety and depression.</p> <p>Dry needling is a newer treatment and evolved in the last few decades. It focuses exclusively on treating musculoskeletal and neuromuscular pain by releasing trigger points. Acupuncture restores energy flow, while dry needling targets dysfunctional muscle trigger points.</p> <p>Fewer needles are used during dry needling treatment. It's often paired with electrical stimulation to enhance the effects of the treatment. This combination causes a gentle contraction and relaxation of the irritable muscle, which helps the muscle relax further.</p> <p>Talk with your primary care provider if you are experiencing muscle, tendon or ligament pain. Working together, you and your health care team will determine if dry needling is right for you. Like all medical treatments, dry needling should be considered carefully before proceeding.</p> <p> Before your appointment, check your health insurance plan for coverage information for dry needling treatments.</p> <p><em>Kara Johnson and <a href="/providers/bryce-jenson-pt-dpt" target="_self" title="Opens in same window.">Bryce Jenson</a> are <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapists</a> who see patients in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin, respectively.</em></p><ul> <li>Functional dry needling</li> <li>Knee injuries</li> <li>Low back pain</li> <li>Neck pain</li> <li>Post-surgical rehabilitation</li> </ul>P.T., D.P.T.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Exercise and Sport Science, University of Wisconsin-La Crosse</li> <li>Doctor of Physical Therapy, University of Wisconsin-La Crosse</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Functional Dry Needling-Level 1, Evidence in Motion</li> </ul>Jenson<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/bryce-jenson-pt-dpt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=CB9618D43F5FA3B0D85B0600BED23707" alt="Bryce Jenson, P.T., D.P.T." width="280" height="280" DisableNVelocity="true" />Bryce<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30037128Bryce Jenson, P.T., D.P.T. 1<img src="/-/media/national-files/images/hometown-health/2023/two-people-on-sofa-holding-cups.jpg?h=370&iar=0&w=660&sc_lang=en&hash=79DBEB61DD1FFDC3C2D83DD7946B6881" alt="Two people on sofa holding cups" width="660" height="370" DisableNVelocity="true" />Integrative MedicineUnderstanding total health, not just of the body, but of the mind and the spirit, enhances the natural healing process allowing you to feel more empowered, have more energy and experience tranquility.HeadacheHeadache is pain in any region of the head that feels like a sharp pain, throbbing sensation or dull ache. It may develop gradually or suddenly, and last for minutes or days.Back PainBack pain is one of the most common health complaints in the U.S. In fact, eight out of 10 Americans will experience back pain at some point in their lives. Symptoms include muscle ache, shooting or stabbing pain, pain that radiates down your leg and limited flexibility or range of motion of the back.<br/><br/>Get tips to manage your pain, and know when to see your healthcare provider.Dawn Haller11/5/2021By age 30, your bones may have already started to lose mass — one of the first signs of osteoporosis. Learn who's at greatest risk and what you can do to maintain bone mass.Don’t be bad to the bone: How to preserve bone mass<p>When working with patients who have problems with their bones, I often think of the phrase, "out of sight, out of mind." When it comes to taking care of our bodies, so often we forget about taking care of the things we can't see, such as our bones. Did you know that our bones start to gradually lose their mass by age 30? This is one of the first signs of osteoporosis.</p> <h4>What is osteoporosis and can it affect me?</h4> <p><a rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/osteoporosis/home/ovc-20207808" target="_blank" title="Opens in a new window.">Osteoporosis</a> is a silent condition that is characterized by decreased bone mineral density and structural bone changes that may cause the bones to weaken and become brittle. Because of these changes, people with osteoporosis or osteopenia — a condition of slightly decreased bone mineral density seen as a precursor to osteoporosis — are at increased risk of fracture. The lower your bone density, the more susceptible you are at risk for a fracture.</p> <p>The most common areas of fracture that affect people living with osteoporosis are the spine, hip and wrist. These fractures can have serious consequences that cause back pain or disfigured posture, and impair the ability to walk and live independently.</p> <p>Osteoporosis does not discriminate against gender or race; however, women are more commonly affected, especially those of Asian or European descent. Women entering menopause or who are in their postmenopausal years are also vulnerable to this disease, as decreased estrogen levels affect bone density.</p> <h5>These and other conditions increase the risk for developing osteoporosis:</h5> <ul> <li>Certain medical conditions that affect the kidneys, lungs, heart, stomach, intestines, liver or thyroid</li> <li>Certain medications, such as prolonged steroid use to treat asthma or arthritis, anticonvulsants, aluminum-containing antacids and cancer treatments</li> <li>Eating disorders</li> <li>Excessive soft drink intake</li> <li>Low body mass index</li> <li>Low calcium and vitamin D consumption</li> <li>Long periods of bed rest during serious illness</li> <li>Low testosterone levels in males</li> <li>Malnutrition</li> <li>Menopause</li> <li>Sedentary lifestyle</li> <li>Small stature, small bone structure</li> <li>Thin or transparent skin</li> <li>Tobacco use</li> </ul> <h4>What can I do to maintain my bone mass?</h4> <p>Being aware of the risk factors associated with osteoporosis and talking with your health care provider are powerful first steps in preventing osteopenia, osteoporosis and fractures.</p> <h5>It's also important to maintain a healthy lifestyle to keep your bones healthy throughout your life, including these important factors:</h5> <ul> <li><strong>Protein</strong><br /> Protein is one of the building blocks of bone. Talk to your health care provider about the right amount of protein for you with your medical history.</li> <li><strong>Calcium</strong> <br /> Calcium helps build and maintain strong bones. The daily intake for men and women 18 to 50 should be 1,000 milligrams. This daily amount should increase to 1,200 milligrams when women turn 50 and men turn 70. Good sources of calcium include dairy products; dark-green, leafy vegetables; canned salmon or sardines with bones; soy products; calcium-fortified cereals; and orange juice.</li> <li><strong>Vitamin D</strong> <br /> This essential vitamin improves your body's ability to absorb calcium and improves bone health in other ways. You can get some vitamin D from sunlight. Most adults need to get 600 to 800 international units (IU) a day, through food or supplements. Up to 4,000 IU of vitamin D a day is safe for most people.</li> <li><strong>Exercise</strong> <br /> Exercise can help you build strong bones and slow bone loss. Activities that put weight through your spine are most beneficial and may include walking, running, dancing, skiing, jumping rope, tennis or other racquet sports. Adding resistance exercise, such as weightlifting, resistance bands, yoga or push-ups, just twice a week to your routine also can stress your bones in a good way to help keep their density. Exercise also helps improve your balance, which may prevent falls.</li> </ul> <h4>How can physical therapy help treat osteoporosis and prevent injury?</h4> <p>Physical therapists are a great resource for education on proper body mechanics necessary for everyday activities to minimize the risk for future fractures. Physical therapists are able to help people with osteoporosis avoid the devastating effects of a fracture and enjoy their maximum level of function and independence throughout their lives.</p> <p>If you have already sustained a fracture, physical therapy can play a key role in the rehabilitation of your mobility, strength and function, and assist with managing your pain.</p> <p>Talk to your health care provider if you have questions about your bone health and ask if physical therapy is recommended.</p> <p><a href="/providers/carol-gardner-pt" target="_self" title="Opens in same window.">Carol Gardner</a> is a <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapist</a> in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</p> <ul> <li>Pelvic health for women and men</li> <li>Women's health issues</li> </ul> P.T. <p>I strive to assist people to get back to what matters most to them. I see patients with pelvic and spine issues, back pain, pre- and postpartum clients and osteoporosis issues. I believe in educating my patients in self symptom management.</p> <p>I have completed advanced certifications to deepen my expertise in areas related to pelvic health.</p> <p> I enjoy gardening, walking, traveling and activities with family and friends.</p> <p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Physical Therapy, University of Wisconsin-La Crosse</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Clinical Specialist, Women's Health Physical Therapy</li> <li>Pelvic Muscle Dysfunction Biofeedback, Biofeedback Certification International Alliance</li> </ul> Gardner<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/rehab-services/carol-gardner-pt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=70644BE0CC9078268D1F702C9DD70AC0" alt="Carol Gardner PT" width="280" height="280" DisableNVelocity="true" /> {6CE3A6BA-43F7-4D2E-A3D9-4805E50C1F4F}Carol<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15835073Carol Gardner, P.T. 1{986C767E-E5DE-43F5-957F-B4212DB8E384}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}<img src="/-/media/national-files/images/hometown-health/2021/stretching-to-reach-toes.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F7A981822C6D55D1213E8A4D9B0DF318" alt="Stretching to reach toes" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Michele Halterman1/25/2017HPV (human papilloma virus) is a common virus among young adults. According to the Centers for Disease Control, almost 80 million Americans currently have the virus, and an additional 14 million will contract it each year.What you may not know about HPV<p><img alt="HPV_blog_FB_504x504" src="/-/media/national-files/images/hometown-health/2017/hpv_blog_fb_504x504.jpg?h=300&w=300&sc_lang=en&hash=98199AC1AECE0C2F958EDAB3EA7E62BB" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;">HPV (human papilloma virus) is a common virus among young adults. According to the Centers for Disease Control, almost 80 million Americans currently have the virus, and an additional 14 million will contract it each year. It is transmitted sexually, and if you have not been vaccinated against the virus, it is likely you will contract it at some point in your life.</p> <p>Most often, there are no signs or symptoms with the infection, so people do not know they have it. Like the common cold, the body can fight off the virus. However, if it does not, it can lead to cancer or genital warts in men and women. Sometimes, the cancer does not show up for years or even decades later. Common cancers include cervical, vaginal, penial, anal, throat and neck. It also can lead to genital warts. More than a quarter of a million men and women are affected by genital warts annually, and more than 11,000 women are diagnosed with cervical cancer each year. </p> <p><strong>Why is the vaccine recommended at so young an age? </strong></p> <p>The reason the vaccine is recommended for your preteen or teenager is because it only works to prevent these illnesses, and we want to protect your child before they become sexually active. Since the vaccine’s introduction, cervical cancer has been reduced by two-thirds in teenage girls. </p> <p><strong>When should your child receive the vaccine?</strong></p> <p>The vaccine is approved and recommended by the Centers for Disease Control just like other childhood vaccines, starting as early as age 9. It routinely is given with their 11 to 12-year-old vaccines of Tdap and meningitis. Traditionally, three doses were recommended for all adolescents; however, the Advisory Committee on Immunization Practices and the CDC now recommend only two doses, which are separated by six months for those 14 and under. If the series is started later, between 15 to 26 years old, three doses are required, as studies have proven that older teens have less of an immune response toward the vaccine.</p> <p><strong>Is the vaccine safe?</strong></p> <p>Yes, the vaccine is safe. In fact, it has undergone some of the most in-depth testing and largest studies to date. The CDC has carefully studied and continues to monitor the risks and benefits of all vaccines, including HPV. The benefits of cancer prevention far outweigh risks and possible side effects. Just like any medication, there are potential side effects. The most common side effects are pain, redness or swelling at the injection site, fever, nausea and headache or fatigue. Some have reported fainting after injection; however, fainting can happen after any medical procedure, especially with teens. To help prevent this, it is recommended that they remain seated for 15 minutes after injection.</p> <p>If you have questions or concerns about the HPV vaccine for you child, please talk to your primary care provider.</p> <p><em>Jennifer LeGare is a nurse practitioner in <a href="/locations/eau-claire/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">Pediatrics & Adolescent Medicine</a> in Eau Claire, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2017/hpv_blog_fb_504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=0BA10E6B6E2F008C3E3B7D3190CD4704" alt="What you may not know about HPV" width="504" height="504" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller11/8/2022Do you know what to do if someone is having a seizure? Injury can be reduced if you know these simple interventions.How to help someone having a seizure<p>Although quite common, seizures are not something people typically are used to seeing in person. Many people don't know how to react when observing somebody having a seizure.</p> <p>Fundamentally, seizures result from abnormal electrical discharges in a small region or broadly distributed throughout the brain, almost like an abnormal surge of electrical activity. This activity's clinical manifestation depends on which part of the brain is involved.</p> <p>There are multiple types of seizures. The most common is a grand mal seizure, which features violent muscle contractions and loss of consciousness. Other types of seizures are less apparent and may include lip smacking, staring, loss of awareness, unusual finger motions, or repetitive chewing or swallowing.</p> <h2>These simple interventions can significantly reduce the possibility of injury from a seizure:</h2> <h3>Ensure safety:</h3> <ul> <li>Gently lower the person to the ground. </li> <li>Turn the person on the side to keep the mouth and airway open. </li> <li>Move away any easily mobile objects that the person could strike or fall on them.</li> <li>Do not try to restrain the person in any way, as this can cause more injury. It is essential to keep in mind your safety as well. Often, violent convulsions or falls lead to injuries in people trying to assist. </li> <li>Do not put any objects in the person's mouth, as this may lead to oral injury or injury to you.</li> <li>Remain calm and by the person's side until the seizure has stopped.</li> </ul> <p>Most seizures are self-limiting and will stop on their own. After the seizure has stopped, provide reassurance that the person is in a safe place.</p> <h3>Seek medical attention:</h3> <ul> <li>Record what time the seizure started and how long it lasted. Relay this information to a medical first responder or the person after the episode stops.</li> <li>Look for a medical bracelet on their arms, as many people with epilepsy have one as part of their rescue plan. The bracelet should state whom you can contact in an emergency and if the person is carrying medication that can stop the seizure.</li> <li>Call 911 if it's the first time your loved one has had a seizure.</li> </ul> <p>Seizures can be frightening, but remembering these tips will help you provide the right care for your loved one. More detailed information and resources about seizure first aid can be found through the <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.epilepsy.com/start-here/seizure-first-aid" target="_blank" title="Opens in a new window">Epilepsy Foundation</a>.</p> <p><em><a href="/providers/scott-spritzer-do" target="_self" title="Opens in same window.">Scott Spritzer, D.O.</a>, is a <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">neurologist </a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Epilepsy and other neurological conditions</li> </ul>D.O.<p>In my spare time, I enjoy spending time with family and outdoor activities.</p><p><strong>Education</strong></p> <ul> <li>Doctor of Osteopathic Medicine, Midwestern University/Arizona College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Neurology, Mayo School of Graduate Medical Education, Mayo Clinic College of Medicine</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Epilepsy, Mayo School of Graduate Medical Education, Mayo Clinic College of Medicine</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Neurology, American Board of Psychiatry and Neurology</li> <li>Clinical Neurophysiology, American Board of Psychiatry and neurology</li> <li>Mayo Clinic Quality Fellow, Bronze Level</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Neurology</li> <li>American Epilepsy Society</li> <li>American Medical Association</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Neurology, Mayo Clinic College of Medicine and Science</li> </ul>Spritzer<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/scott-spritzer-do.jpg?h=200&iar=0&w=200&sc_lang=en&hash=485562F16077B3B2D8830FB2B867D242" alt="Scott Spritzer, D.O." width="200" height="200" DisableNVelocity="true" />{612AFFD2-050B-4F69-BC9B-93F0A7051756}Scott<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15260917Scott Spritzer, D.O.1<img src="/-/media/national-files/images/hometown-health/2020/contemplative-woman-hands-under-face.jpg?h=370&iar=0&w=660&sc_lang=en&hash=582563B62E061EB5E9738962341D1303" alt="Contemplative woman hands under face" width="660" height="370" DisableNVelocity="true" />EpilepsyEpilepsy is a central nervous system disorder (neurological disorder) in which nerve cell activity in the brain becomes disrupted, causing seizures or periods of unusual behavior, sensations and sometimes loss of consciousness.Dawn Haller1/19/2017Keep your cholesterol and triglycerides at normal levels to lower your risk of heart disease and stroke.Love your lipids<img alt="Lipids_FB504x504" src="/-/media/national-files/images/hometown-health/2017/lipids_fb504x504.jpg?h=300&w=300&sc_lang=en&hash=3130A11E445A92FE9BA411C855909F03" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Dyslipidemia. (Dis-lip-eh-dee-mee-ah.) It's one of those big, need-your-dictionary words. But it's linked to something many of us are familiar with: heart disease and stroke, the No. 1 and No. 3 killers in the U.S.</p> <p>Dyslipidemia means abnormal cholesterol and triglyceride levels. While these fat substances are necessary for your body to function normally, too much of the bad kind or not enough of the good kind increases your risk of heart disease, stroke or narrowed arteries in your arms or legs.</p> <p>The first step is getting a cholesterol test, also called a lipid panel or lipid profile.</p> <h2>According to mayoclinic.com, this blood test measures four types of fats in your blood:</h2> <ul> <li><strong>Total cholesterol</strong><br /> A sum of your blood's cholesterol content. </li> <li><strong>High-density lipoprotein (HDL) cholesterol</strong><br /> Sometimes called "good" cholesterol, it helps carry away LDL cholesterol. It keeps arteries open and your blood flowing more freely. </li> <li><strong>Low-density lipoprotein (LDL) cholesterol</strong><br /> Sometimes called "bad" cholesterol, too much of it in your blood causes the buildup of fatty deposits, or plaques, in your arteries, or atherosclerosis, which reduces blood flow. These plaques sometimes rupture and can lead to a heart attack or stroke. </li> <li><strong>Triglycerides</strong><br /> When you eat, your body converts any calories it doesn't need to use right away into triglycerides, which are stored in fat cells. High levels are also seen in overweight people, in those consuming too many sweets or too much alcohol, and in people with diabetes who have elevated blood sugar levels. High levels can cause a problem with the pancreas.</li> </ul> <h3>Based on your results and your family history, your healthcare provider will work with you to help modify any of your risk factors, such as:</h3> <ul> <li>High cholesterol</li> <li>High blood pressure</li> <li>Diabetes</li> <li>Overweight</li> <li>Sedentary lifestyle</li> <li>Tobacco use</li> </ul> <p>Your care plan might include referral to resources such as smoking-cessation classes, a weight-loss program or diabetes education. Medication also may be used to lower lipid levels.</p> <p>Together, these efforts actually may prevent heart disease, stroke and peripheral artery disease. </p> <p><a href="/providers/andrew-calvin-md" target="_self" title="Opens in same window."><em>Andrew Calvin, M.D.</em></a><em>, is a <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">cardiologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li><a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/echocardiogram/basics/what-you-can-expect/prc-20013918" target="_blank" title="Opens in a new window.">Echocardiography</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/echocardiogram/basics/what-you-can-expect/prc-20013918" target="_blank" title="Opens in a new window."> </a><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580" target="_blank" title="Opens in a new window.">Hypertension</a></li> <li><a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580" target="_blank" title="Opens in a new window."> </a><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/basics/definition/con-20020865" target="_blank" title="Opens in a new window.">Lipid disorders</a></li> <li>Medical education</li> <li> Preventive cardiology</li> <li> <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/stress-test/about/pac-20385234" target="_blank" title="Opens in a new window.">Stress testing</a></li> <li>Valve disorders</li> </ul>M.D., M.P.H.<p>I'm a specialist in cardiovascular medicine with a passion for prevention of cardiovascular disease, cardiovascular physiology and noninvasive testing. I seek to match the best available treatments to my patients’ preferences and values through shared decision-making.</p> <p>In addition to practicing clinical cardiology, I have the privilege of serving as Chair of Education for Mayo Clinic Health System. I love working with medical students, residents, and trainees, as it helps improve our practice. I am also passionate about ongoing professional education, with leadership roles as an Associate Dean in the Mayo Clinic School of Continuous Professional Development, a member of the Cardiovascular Disease Approval Committee of the American Board of Internal Medicine, and a member of the board of directors of the Wisconsin Medical Society.</p><p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> <li>Master of Public Health, University of Minnesota School of Public Health</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Internal Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Cardiovascular Disease, Mayo Clinic School of Graduate Medical Education</li> <li>Echocardiography, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Cardiovascular Disease, American Board of Internal Medicine</li> <li>Internal Medicine, American Board of Internal Medicine</li> <li>Adult Comprehensive Echocardiography, National Board of Echocardiography</li> <li>Special Qualification in Preventive Cardiology, Mayo Clinic </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Cardiology</li> <li>American College of Physicians</li> <li>American Heart Association</li> <li>American Medical Association</li> <li>American Society of Echocardiography</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Associate Professor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Calvin<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/andrew-calvin-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=950E112EFF943E2362105E122B66405C" alt="Andrew Calvin, M.D." width="280" height="280" DisableNVelocity="true" />{9552C266-D741-4612-8CB3-21B67C81B413}Andrew<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14765101Andrew Calvin, M.D.1{676428F6-179A-4C9B-9B23-5F1E40032A38}<img src="/-/media/national-files/images/hometown-health/2017/lipids_fb504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=57E2C1F8C24513B75C939C1C2436EAA4" alt="Lipid values in a lab report along with tube of blood" width="504" height="504" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Micah Dorfner1/17/2017You just received a letter from your doctor's office informing you that you're due for your Pap smear. Learn why you should get screened for cervical cancer and get prevention tips.Cervical cancer: Pap smears and prevention<img alt="Cervical Cancer" src="/-/media/national-files/images/hometown-health/2017/cervical-cancer.jpg?h=225&w=400&sc_lang=en&hash=1FBA6677FD75E89B19CD4156D8AE6C01" style="width: 400px; height: 225px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>You just received a letter from your doctor’s office informing you that you’re due for your <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/pap-smear/basics/definition/prc-20013038" target="_blank" title="Opens in new window">Pap smear</a>. You dutifully call and schedule an appointment, but have you ever taken a moment and really asked yourself what is a Pap? Why are you getting screened for cervical cancer, and can you do anything to prevent it?</p> <p>Cervical cancer is the third most common type of gynecological cancer behind uterine and ovarian cancer, with around 12,000 new cases of invasive cervical cancer diagnosed this year, according to the <a rel="noopener" href="https://www.cancer.org/" target="_blank" title="Opens in new window">American Cancer Society</a>. It’s also the third leading cause of death from gynecological cancer. It should be noted, however, that we have come a long way as cervical cancer was once a leading cause of cancer in women. Due to screening and prevention, this has drastically changed. It’s usually slow-growing, and often, there are no symptoms until it spreads to other organs, such as the bladder, uterus or bowels. Some early signs may include new pain during sex or abnormal vaginal bleeding or discharge.</p> <h2>What causes cervical cancer?</h2> <p>Why and where does cervical cancer occur? The cervix is located at the very back of the vagina and is the entrance to the uterus. Here is where the “transformation zone” is located — an incredible area where cells reproduce and are rapidly broken down. What increases the risk of these rapidly growing and dying cells to become abnormal and pre-cancerous is the <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/hpv-infection/home/ovc-20199062" target="_blank" title="Opens in new window">human papillomavirus (HPV)</a>. HPV is a sexually transmitted virus that many people don't even know they're carrying. There are subtypes of this virus that are particularly high risk and increase your risk of developing cervical cancer.</p> <h2>The Pap test explained</h2> <p>The Pap test, or Papanikolaou test, was invented by and named after Dr. Georgios Papanikolaou. It's performed with use of a speculum exam so the cervix can be visualized. An instrument is used to gently brush the surface of the cervix and collect a sample of the cell in that transformation zone mentioned earlier. This sample is then prepared and viewed by a pathologist to look for any abnormal cells. The sample can also be tested for the high-risk HPV subgroups that can lead to cervical cancer.</p> <h2>When and how often do I need to have a Pap smear?</h2> <h3>These are the Pap screening recommendations in women with no previous history of cervical cancer and normal immune systems:</h3> <ul style="list-style-type: disc;"> <li>Women should have a Pap every three years starting at age 21 until age 65.</li> <li>At age 30, a woman may opt to get tested with a Pap, as well as high-risk HPV. This is called co-testing. If both are negative, she may choose to be co-tested every five years until age 65. Otherwise, she may continue a Pap schedule of every three years.</li> <li>Women who have had a total hysterectomy including the cervix with no previous history of cervical or vaginal cancer don't need to have a Pap.</li> <li>Women with HIV or on immunosuppressive medication for conditions, such as organ transplant, cancer or autoimmune disease, may need more frequent screening and should have a conversation with their healthcare provider.</li> </ul> <h2>How can I protect against cervical cancer?</h2> <p>First and foremost, always use protection, such as a condom or abstinence.</p> <p>Additionally, what if I told you there is a vaccine that would protect you from getting a certain type of cancer? Would you believe me? Well, there is. The <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/cancer/expert-blog/hpv-vaccine-cervical-cancer/bgp-20056326" target="_blank" title="Opens in new window">HPV vaccine</a> is one such vaccination that we recommend every female and male get starting as early as age nine in girls and age 12 in boys, and can be given until the age of 26 in both sexes. It's administered in a series of three vaccinations and provides protection against the most common high-risk subtypes of HPV that lead to cervical and penile cancer.</p> <h2>What if my Pap smear is abnormal?</h2> <p>Should a Pap result come back abnormal, you'll meet with your healthcare provider to construct a plan together. Often for younger patients, the body will clear the abnormal cells on its own. In such cases, repeat surveillance every six months or yearly could be the plan. In some cases, your healthcare provider may have to perform an interventional procedure, which they will discuss with you in detail.</p> <p>The important message is immunization against HPV leads to prevention, and regular screening promotes early detection, which leads to early treatment and, in most cases, easily treats the disease that will most likely never return. So, when you get that notice in the mail and you schedule your Pap, know that you're doing the best job of proactively taking care of your health.</p> <em><a href="/providers/graham-king-md" target="_self" title="Opens in same window.">Graham King, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em><ul> <li>Community fitness outreach programs</li> </ul>M.D.<p>I enjoy caring for the health needs of families from prenatal care and pediatrics to adult medicine, and specialize in women's health and reproductive health. I focus on listening and hearing my patients, and forming partnerships with them in delivering their care.</p> <p>I am married to an elementary school teacher with four energetic boys who are active in community, school and sports. I enjoy playing guitar and piano, writing educational blogs and practicing healthful living. </p> <p>I am an 80s rock superfan and love going to concerts with my family and friends. I also enjoy Vikings, Twins, Wild and Maverick sports.</p><p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mercy Hospital</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Sutter Health Family Medicine Residency Program</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Family Medicine</li> <li>Mayo Clinic Quality Fellow, Bronze Level</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Medical Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>King<img src="/-/media/shared-files/images/medical-professionals/full/mankato/graham-king-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=78048D61A3A60EF1DF00C06F2F6CCBEE" alt="Graham King MD" width="280" height="280" DisableNVelocity="true" />{46521252-3F34-48F2-80D2-338AA6DD4C22}Graham<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14899019Graham King, M.D.1<img src="/-/media/national-files/images/hometown-health/2017/cervical-cancer.jpg?h=225&iar=0&w=400&sc_lang=en&hash=A140591F2E4024655A2351305A0D4484" alt="Cervical Cancer" width="400" height="225" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Micah Dorfner4/12/2022Although a cold usually is minor, it can make you feel miserable. The best thing you can do is take care of yourself. Try these seven at-home remedies to ease your symptoms.7 ways to combat coughs, colds<p>The next time you see your health care team for an upper respiratory illness, such as a common cold or cough, antibiotics may not be part of the treatment plan. Antibiotics are used to treat bacterial infections, such as <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/pneumonia/symptoms-causes/syc-20354204" target="_blank" title="Opens in a new window.">pneumonia</a>, and won't help viral illnesses like colds, flu and most sore throats.</p> <p>So what can you do to combat a viral illness?</p> <p>Some at-home remedies can ease your symptoms. With the common cold, you can expect to experience symptoms for one to two weeks.</p> <h2>To make yourself as comfortable as possible when you have a cough or cold, try to:</h2> <ul> <li><strong>Drink plenty of fluids.</strong><br /> Stay hydrated with water, juice, clear broth or warm lemon water with honey. Avoid caffeine and alcohol, which can dehydrate you.</li> <li><strong>Eat chicken soup.</strong><br /> Chicken soup and other warm fluids, such as warm apple juice or tea, can be soothing and loosen congestion.</li> <li><strong>Rest.</strong><br /> Stay home from work or school if you have a fever or bad cough, or are drowsy after taking medications. This will give you a chance to rest and reduce the chances you'll infect others.</li> <li><strong>Adjust your room's temperature and humidity.</strong><br /> Keep your room warm but not overheated. If the air is dry, a cool-mist humidifier or vaporizer can moisten the air and ease congestion and coughing. Keep the humidifier clean to prevent the growth of bacteria and molds.</li> <li><strong>Soothe your throat.</strong><br /> Ice chips, throat sprays, lozenges or sugar-free hard candy can help keep your throat from feeling dry and scratchy. A saltwater gargle can temporarily relive a sore throat. Dissolve one-quarter to one-half teaspoon of salt in a 4- to 8-ounce glass of warm water. This can relieve a sore or scratchy throat temporarily. Lozenges, hard candy and saltwater gargle are not recommended for children younger than 6.</li> <li><strong>Use saline nasal drops.</strong><br /> To relieve nasal congestion, try saline nasal drops. You can buy these drops over the counter, and they can help relieve symptoms ― even in infants and children.</li> <li><strong>Take over-the-counter cold and cough medications.</strong><br /> For adults and children older than 5, over-the-counter decongestants, antihistamines and pain relievers might offer some symptom relief. However, they won't prevent a cold or shorten its duration, and most have some side effects. Take medications only as directed on the label. Some medications include multiple ingredients, so read labels carefully to understand what ingredients are in the medication. Experts agree you shouldn't give these medications to younger children. Overuse and misuse of cold and cough medications can cause serious damage. Talk with your child's health care team before giving medications.</li> </ul> <p>Although colds are usually minor, they can make you feel miserable. It's tempting to try the latest remedy, but the best thing you can do is take care of yourself. Rest, drink fluids and keep the air around you moist. Also, remember to wash your hands frequently.</p> <p><em><a href="/providers/timothy-slama-do" target="_self" title="Opens in same window.">Timothy Slama, D.O</a>., is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p><ul> <li>Dermatology</li> <li>Pediatrics</li> <li>Sports medicine</li> </ul>D.O.<p>I grew up 30 minutes from Fairmont. I'm married with three kids and coach tennis at the Fairmont High School. I'm also a medical consultant for public health in Martin and Faribault counties.</p><p><strong>Education</strong></p> <ul> <li>Des Moines University College of Osteopathic Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Iowa Lutheran Hospital, University of Iowa</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Iowa Lutheran Hospital</li> </ul> <p><strong>Certifications</strong> </p> <ul> <li>Family Medicine, American Board of Family Medicine</li> <li>Certified Medical Examiner, Department of Transportation</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Medical Association </li> <li>Minnesota Academy of Family Physicians</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Slama<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/timothy-slama-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FCCFA79564EA50EAAA4C53E2DE19802C" alt="Timothy Slama, D.O." width="280" height="280" DisableNVelocity="true" />{F6F9D4D2-2155-4F19-885A-FEFABCBBB330}Timothy <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15345599Timothy Slama DO1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}<img src="/-/media/national-files/images/hometown-health/2022/overhead-view-drinking-tea.jpg?h=370&iar=0&w=660&sc_lang=en&hash=96687ADCA6B5DD66FDDB2126A2C7D58C" alt="Overhead view drinking tea" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller7/8/2024An ankle injury or arthritis can sideline you from sports and daily activities. Wearing a brace provides support and can get you back on your game. Read about the benefits.Brace for it: When to use an ankle brace<p>In the early 1990s, ankle braces began appearing more often on sports courts and playing fields due to their improved designs. They also cost less than repeatedly taping an athlete's ankle.</p> <p>Now, ankle braces are available in various designs, including sport-specific options. But the goal is the same — to provide extra support after an injury or prevent an ankle sprain from occurring in the first place.</p> <p>Coaches, parents and athletes often ask if wearing an ankle brace is worthwhile. Research shows that high school-age athletes who use ankle braces experience fewer ankle injuries. However, ankle braces don't reduce the severity of ankle, knee or other lower-extremity injuries.</p> <h2>How bracing works</h2> <p>Bones, muscles and a network of ligaments and tendons form internal supports that keep your ankle stable, flexible and strong. Ligaments are tough bands of tissue that stabilize joints and help prevent excessive movement.</p> <h3>Three main bones make up the ankle joint:</h3> <ul> <li><strong>Tibia</strong> — the long shin bone in your lower leg that provides the main weight-bearing surface at the roof of the ankle joint</li> <li><strong>Fibula</strong> — the bone on the outside of the ankle that provides lateral and rotational stability</li> <li><strong>Talus</strong> — the bone that provides the lower cartilage in the ankle and connects the ankle to the foot, functioning like a hinge to flex your foot</li> </ul> <p>These internal supports link your foot all the way up to your hip. Ideally, they function as a unit.</p> <img alt="Ankle anatomy illustration" style="width:351px; height:221px;" src="/-/media/national-files/images/hometown-health/2024/ankle-anatomy-illustration.jpg?h=221&w=351&sc_lang=en&hash=17A944BE528D36938F88810B87269918" /> <p>Ankle braces serve as external supports to limit certain motions, such as plantar flexion/inversion, which is the movement at the ankle joint that points the foot downward away from the leg and turns the foot inward.</p> <p>Braces also provide awareness of where your ankle joint is in space. For maximum effectiveness, ankle braces should fit comfortably in the shoes you wear during an activity, which also makes it more likely you'll wear the braces.</p> <h2>Rehabilitation plays a key role in recovery</h2> <p>If you do experience an ankle injury, weakness or instability, rehabilitation is a key component of your treatment plan. Often, when athletes still have ankle pain or aren't back to full function, it's because they haven't allowed enough time to heal properly. Rehabilitation providers specialize in balance, range of motion, strength and endurance, which are key therapy and training factors for recovery.</p> <p>Performing exercises as directed helps ensure a safe return to activity and lessens the likelihood of reinjury.</p> <h2>Deciding if a brace is right for you</h2> <p>Keep in mind that wearing an ankle brace isn't a 100% cure-all or guarantee against injuries. Your healthcare team can help you make an educated decision about whether an ankle brace is right for you.</p> <h2>Next steps:</h2> <ul> <li>Check out this <a href="/hometown-health/speaking-of-health/top-5-sports-medicine-faqs" target="_self" title="Opens in same window.">Sports Medicine consultation FAQ</a>.</li> <li>Find out what <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine</a> has to offer.</li> <li>Learn about <a href="/hometown-health/speaking-of-health/is-your-injury-a-sprain-or-break" target="_self" title="Opens in same window.">ankle sprains and breaks</a>.</li> <li>Learn if you could benefit from an <a href="/hometown-health/speaking-of-health/athletic-or-personal-trainer-best-fit" target="_self" title="Opens in same window.">athletic trainer</a>.</li> <li>Read more about <a href="/hometown-health/speaking-of-health/to-brace-or-not-to-brace" target="_self" title="Opens in same window.">bracing</a>.</li> </ul> <p><em><a href="/providers/kurt-jacobson-lat" target="_self" title="Opens in same window.">Kurt Jacobson</a></em><em> is a licensed athletic trainer in <a href="/services-and-treatments/sports-medicine">Sports Medicine</a> in <a href="/locations/eau-claire">Eau Claire</a>, Wisconsin.</em></p><p>Prevention of injuries in the multiple sport athlete <br /> Archery and the shoulder <br /> Golf conditioning <br /> Balance training</p>L.A.T.<p><strong>Education</strong> <br /> Bachelor of Arts, Saint Olaf College, Northfield, MN<br /> Master of Science, Indiana University, Bloomington, IN</p> <p><strong>Certification</strong> <br /> National Athletic Trainers Association </p>Jacobson<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/kurt-jacobson-lat.JPG?h=280&iar=0&w=280&sc_lang=en&hash=5DFC0EB3931E9B249A2483173B0AEB44" alt="Kurt Jacobson, L.A.T." width="280" height="280" DisableNVelocity="true" />Kurt<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12696820Kurt Jacobson, L.A.T.1{2951D78A-CC76-4C49-B556-549282DF4345}|{7746ADF8-715B-4593-8AAB-55D7F0467848}|{DEF55970-853F-4E96-9A4D-3413874FF059}<img src="/-/media/national-files/images/hometown-health/2024/people-playing-basketball.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8ADA0BD29AEA3FD7A4D03738D93F463E" alt="People playing basketball" width="660" height="370" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Michele Halterman7/25/2024Are you trying to make healthier food choices? When shopping, look for minimally processed foods rather than ultra-processed foods. Learn how reading nutrition labels can help you choose.What you should know about processed, ultra-processed foods<p>Processed, and especially ultra-processed, foods have been blamed for the national rise in obesity, high blood pressure and diabetes. But what exactly are these foods, and are they really all that bad for you?</p> <h2>Defining processed foods</h2> <p>According to the <a rel="noopener" href="https://www.usda.gov/wps/portal/usda/usdahome" target="_blank" title="Opens in new window">Department of Agriculture</a>, processed foods are any raw agricultural commodities altered from their original state. This includes washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing or packaging.</p> <p>While processing includes basic steps like washing, foods cross into ultra-processed territory when they contain preservatives, flavorings and other food additives, or substances approved for use in food products, such as salt, <a href="/hometown-health/speaking-of-health/are-you-consuming-too-much-sugar" target="_self" title="Opens in same window.">sugars</a> and <a href="/hometown-health/speaking-of-health/fast-facts-on-fats-and-heart-health" target="_self" title="Opens in same window.">fats</a> used to enhance flavor and increase shelf life.</p> <h2>Ranking foods from minimally to ultra-processed</h2> <p>Here's how the <a rel="noopener" href="https://www.eatright.org/" target="_blank" title="Opens in new window.">Academy of Nutrition and Dietetics</a> ranks processed foods from minimally to mostly or ultra-processed:</p> <ul> <li>Minimally processed foods, such as fresh blueberries, cut vegetables and roasted nuts, prepped for convenience.</li> <li>Foods processed at their peak to lock in nutritional quality and freshness including canned tomatoes, tuna, frozen fruit or vegetables.</li> <li>Foods with ingredients added for flavor and texture, such as sweeteners, spices, oils, colors and preservatives, include jarred pasta sauce, salad dressing, yogurt and cake mixes.</li> <li>Ready-to-eat foods like crackers, chips and deli meat, which are more heavily processed.</li> <li>The most heavily or ultra-processed foods include sweetened breakfast cereals, soda, energy drinks, artificially flavored crackers and potato chips, chicken nuggets and hot dogs.</li> </ul> <p>Minimally processed foods have a place in healthy diets. For example, low-fat milk, whole-grain or wheat bread, precut vegetables and fresh-cut greens are considered processed foods. Dairy- and plant-based milks and juices may be fortified with vitamin D and calcium, while breakfast cereals may have added fiber. Canned fruits packed in water or natural fruit juice can be part of a healthy diet when fresh fruit isn't readily available.</p> <h2>Reading the labels</h2> <p>When choosing foods, do some investigative work by examining ingredient lists and analyzing the nutrition facts labels:</p> <ul> <li>Avoid foods that contain additives and preservatives, such as high fructose corn syrup, hydrogenated oils, food dyes, monosodium glutamate, sodium nitrates, sodium nitrites and sulfites such as sulfur dioxide, sodium bisulfite or sodium sulfite.</li> <li>Cut back on ultra-processed foods and purchase more unprocessed or minimally processed foods.</li> <li>Look for more natural ingredients.</li> </ul> <p>When reading the nutrition facts labels, watch for hidden sugars, fats and salt, especially those added during processing.</p> <p>Most labels now include <a href="/hometown-health/speaking-of-health/the-not-so-sweet-truth-of-added-sugars" target="_self" title="Opens in same window.">added sugars</a>. The <a rel="noopener" href="https://www.dietaryguidelines.gov/" target="_blank" title="Opens in a new window.">Dietary Guidelines for Americans</a> recommends that people older than 2 get less than 10% of total calories from added sugars, or about 200 calories in a 2,000-calorie diet. Children younger than 2 shouldn't have any added sugars in their diets. Learn to spot words like maltose, brown sugar, corn syrup, honey and fruit juice concentrate.</p> <p>When it comes to <a href="/hometown-health/speaking-of-health/kids-and-sodium-serious-risks-and-alarming-realities" target="_self" title="Opens in same window.">sodium</a>, people often comment that they salt their food. As it turns out, you don't need to because manufacturers have already added salt for you, and it's often too much. The Dietary Guidelines also recommends adults consume less than 2,300 milligrams of sodium per day. Look for low- or reduced-sodium foods. Also try rinsing canned vegetables with water to remove some of the salt.</p> <p>When checking fat content on labels, scan for saturated fats and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114" target="_blank" title="Opens in a new window.">trans fats</a>. Choose foods lower in saturated fats. Trans fats are considered one of the worst types of fat because they can raise your low-density lipoprotein (LDL or "bad") cholesterol and lower your high-density lipoprotein (HDL or "good") cholesterol.</p> <h2>Taking baby steps toward healthier eating</h2> <p>Take baby steps by making one dietary change at a time. Consider healthy swaps, such as whole-grain cereal with no added sugar instead of highly processed, sugary cereals. Choose whole-grain, high-fiber breads over white bread products. When looking for a healthy snack, reach for fresh fruit or vegetables instead of crackers, potato chips or processed cookies.</p> <p> The key to healthy eating starts with you. Educate yourself on what to look for and talk with your healthcare professional or nutrition expert to discuss a food plan that works best for you.</p> <em>Anne Harguth is a <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">registered dietitian</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em><img src="/-/media/national-files/images/hometown-health/2024/instant-soup-with-noodles.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F14329C05FB31223307D4D1BA95A382F" alt="Instant soup with noodles" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman9/21/2022If your kids are picky eaters, eat the same foods or only want to snack all day, you're not alone. Find out if kids really do need to clean their plate, and get nine tips to raise healthy eaters.Raising healthy eaters: Should kids clean their plate?<p>As parents, it can be tempting to control the types and amounts of food children eat. Still, these well-intentioned actions can sometimes create feeding problems, such as overeating, rebellious eating and secrecy eating.</p> <p>Raising kids who are healthy eaters starts by becoming familiar with some typical eating behaviors of children. Picky eating, eating the same food every meal and changes in portions from meal to meal are all normal.</p> <h2>Introducing new foods</h2> <p>It takes 12 to 17 times to introduce a food to children before they're even interested in trying it.</p> <p>Children's appetites will change based on how fast they're growing. At times, it may seem like children are never full, and other times they won't eat more than one bite.</p> <p>It's best not to trick, bribe, or force a child to try new foods. Describe the food's taste, texture and temperature to help children become more comfortable with new food.</p> <h2>'One bite' tactic</h2> <p>Pushing children to eat all the food on their plate or enforcing the "one bite" rule isn't recommended. Instead, parents should let children learn to eat in their own way.</p> <p>Keeping mealtime tactics consistent is also important. For example, if parents push children to eat when they aren't hungry, it could teach them to overeat by sending the message that they need to eat even when they aren't hungry. If parents limit how much food children eat during a meal, it can give children mixed messages and ultimately doesn't allow them to listen to their bodies.</p> <h2>Monitoring meal portions</h2> <p>Many parents are concerned about what and how much their kids eat. Remember, it's normal for kids to choose not to eat meat at one meal and only eat bread at another. Pushing kids to eat food they don't want could make them rebellious and decide not to eat it at all.</p> <p>When children are forced to eat veggies, they often cry and may even gag. This experience may teach children that veggies are not pleasant and may limit their desire to try them in the future.</p> <h2>Snack time habits</h2> <p>For toddlers, offer three meals and two to three snacks daily. At age 2, milk intake should not exceed two cups per day, and milk should be offered at meals.</p> <p>Offering milk or snacks in between meals will make a child less hungry at meal times and likely less interested in trying new foods.</p> <h2>To raise healthy eaters, consider these tips:</h2> <ul> <li>Offer at least three food groups at each meal and snack: fruits, veggies, whole grains, low-fat dairy, lean protein or legumes.</li> <li>Ensure one food is offered with each meal your child will eat while not catering to likes and dislikes.</li> <li>Give your child the responsibility to choose how much and whether to eat at mealtime.</li> <li>Create an environment that allows your child to explore, touch and experience different foods and textures at his or her own pace.</li> <li>Minimize mealtime distractions, such as the TV or having toys at the table. Enjoy conversation with family instead.</li> <li>Don't be fooled by "distracted eating." Children will often say they're done eating to play, though they may not be done eating. Encourage your child to sit with the rest of the family, even if they say they are finished eating.</li> <li>Take charge of eating by providing consistent meals and snack times.</li> <li>Choose the healthy foods your child should eat. Young children don't know what is healthy for them, so given a choice, they may not choose what is best for them.</li> <li>Model healthy eating behaviors in front of your children. They best learn from you.</li> </ul> <p>While most children have normal eating behaviors, if they start to gain or lose too much weight, a meeting with their primary care provider or <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian</a> can help determine possible reasons for the change and support appropriate growth.</p> <p>Over a day, week or even a month, children will likely rotate through various food groups to meet their growing needs. Remember that most children will gradually learn to eat what their parents eat.</p> <em><a href="/providers/grace-fjeldberg-rd" target="_self" title="Opens in same window.">Grace Fjeldberg</a> is a dietitian in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em><ul> <li>Bariatric surgery</li> <li>General nutrition</li> <li>Oncology</li> <li>Pediatric nutrition</li> </ul>RDN, LD <p><strong>Education</strong></p> <ul> <li>Minnesota State University, Mankato</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mayo Clinic College of Medicine, Minnesota</li> </ul> <p><strong>Certifications</strong> </p> <ul> <li>Commission on Dietetic Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice</li> </ul> Fjeldberg<img src="/-/media/shared-files/images/medical-professionals/full/mankato/grace-fjeldberg-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FB99EC499314FA86AE8202C30AB740A2" alt="Grace Fjeldberg RDN" width="280" height="280" DisableNVelocity="true" /> Grace<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15268781Grace Fjeldberg R.D.N. 1<img src="/-/media/national-files/images/hometown-health/2022/child-with-berries-on-fingertips.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C77FBE24BFD79C15DE7FF7B2C5347D7F" alt="Child with berries on fingertips" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman2/24/2017As you’re burning up the miles, you’re giving your body the fuel it needs to go the distance. One important thing to remember as your body works to recover between runs and workouts is to make sure you’re giving it enough carbohydrates.Monday Run Day 6: Assessing your carbohydrate needs<img alt="MRD_carbs_504x504" src="/-/media/national-files/images/hometown-health/2017/mrd_carbs_504x504.jpg?h=300&w=300&sc_lang=en&hash=9BBED8038663B779F8DE2F48F1B5B32D" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p><em>By Mayo Clinic Health System staff</em></p> <p>Now that we’ve had a taste of spring-like weather, it seems the end of our long, cold, dark winter is in sight. We just have to be patient and keep trucking. Even though we’re likely to see more snow, it’s nice to be over the hump.</p> <p>The same may be said for your training right about now. Are you tired and sore? Are people sick of you talking about training for this marathon yet? Nobody said this would be easy, but each passing week brings you closer to your goal. Just make sure that, as you’re burning up the miles, you’re giving your body the fuel it needs to go the distance. One important thing to remember as your body works to recover between runs and workouts is to make sure you’re giving it enough carbohydrates.</p> <p>Carbohydrates are good choices for fueling muscles and promoting adequate muscle recovery after a workout. A carbohydrate-rich diet that includes whole grains, fruits and vegetables should be the foundation for every type of athlete, along with adequate protein and healthy fats.</p> <p>When planning your daily diet, you should include 3 to 5 grams of carbohydrate per pound of body weight. That will keep your muscles supplied with glycogen and allow you to train at your best and compete at your peak potential.</p> <p>So, fuel up, forge ahead and remember the end is in sight. You’ll get there!</p><img src="/-/media/national-files/images/hometown-health/2017/mrd_carbs_504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=E07C446A2F711AD99EDBE87E748E636C" alt="Carbohydrates for runners" width="504" height="504" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller8/12/2025We understand that in the world of obstetrics and gynecology, there are many topics which women may wonder about, but are uncertain how to address. This series is designed to help you to feel less squeamish about discussing those topics.Too Embarrassed to Ask: Part I<p>We understand that in the world of obstetrics and gynecology, there are many topics which women may wonder about, but are uncertain how to address. In fact, you may feel downright embarrassed to even ask, so you keep it to yourself. As women’s health experts, we encourage you to engage in those difficult conversations with your health care provider, as we are here to assist you with maintaining or initiating healthy lifestyle choices, to reassure when things are normal and to offer solutions when they are not. This series is designed to help you to feel less squeamish about discussing women’s health topics.</p> <p><strong>Too Embarrassed to Ask: When should I have my first exam with an OB-GYN?</strong></p> <p>As we kick off the series, we are starting with the topic of “When should I have my first exam with an OB-GYN?” First, we would like to focus on our adolescent population with this question. As a young female, your body is going through a number of changes, some of which may be exciting, but many of which are strange and confusing. Puberty typically begins for girls at age 11, but may start years before that. The first sign of puberty typically is breast development, followed by pubic hair growth, a growth spurt and then around two years after breast development starts, girls will have their first period. Menses can be irregular in frequency, volume and duration for several years after menarche (the first period). Even though it may be normal, this unpredictability can be bothersome to some young women. We can help. If you have questions about development or management of your menses, the office of your local gynecologist is a great place to start.</p> <p>We generally consider the age of 13–15 to be an excellent time to schedule your first health maintenance exam with a gynecologist. At this visit, we can review your immunization history, assist with questions regarding puberty and development, and discuss healthy and safe recommendations for your future. Development of the human papilloma virus, or HPV, vaccine specifically is for boys and girls from the ages of 9–26 to prevent cervical cancer, genital warts and penile cancer. This is a three-shot series. Some discussion during this visit may focus on education of female anatomy and prevention of unplanned pregnancy and sexually transmitted infections. This visit does not have to include a speculum exam.</p> <p>If you are already sexually active and have concerns regarding possible exposure to sexually transmitted infections, we can assist with testing and treatment. For women trying to avoid pregnancy, we have a variety of birth control options, from the oral contraceptive pill to an intrauterine device and many other options. If you are pregnant or believe you may be pregnant, our clinical team can assist with testing and establishing prenatal care so you and your baby are safe and cared for during your pregnancy.</p> <p>Remember, as embarrassing as it may seem to you, we, as women’s health experts, want to hear from you when you have questions about your body. We’ll help answer your questions and guide you as you grow and mature.</p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2017/too-embarrassed-first-exam.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1A72DDEE15D43B2C661DA0F3887DDAB4" alt="Too Embarrassed First Exam 660x370" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller5/9/2022Falls can happen to anyone of any age at any time. But for older people, falls can have long-term effects on health and independence. Learn about falls and how they can be prevented.Q&A: Falls and fall prevention<p>Falls can happen to people of all ages and for a variety of reasons. However, the older we get, the more brittle our bones can become, so even a simple fall can cause a possibly life-changing injury.</p> <h2>Here are a few common questions about falls and fall prevention:</h2> <h3> Q. Is everyone at risk for falls?</h3> <p>A. Falls can happen at any age, but older adults are at higher risk of injury from falls. The <a rel="noopener" href="https://www.cdc.gov/falls/data-research/facts-stats/" target="_blank" title="Opens in a new window.">Centers for Disease Control and Prevention</a> reports that falls are the leading cause of fatal and nonfatal injuries in patients older than 65. Falls in older patients result in more than 3 million emergency room visits and almost 300,000 hip fractures a year.</p> <h3>Q. What orthopedic injuries are most common?</h3> <p>A. Bone health directly affects injury from falls. An estimated 10 million people in the U.S. have <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968" target="_blank" title="Opens in a new window.">osteoporosis</a>. Due to our aging population, 1 in 2 Americans over age 50 has or is at risk of developing osteoporosis of the hip. Women are more affected than men. Common locations for osteoporosis-related fractures, also known as fragility fractures, are the spine, hip and wrist. More than 400,000 fragility fractures occur each year.</p> <p>The risk of future fracture is increased five-fold after the first fragility fracture, yet only 1 in 5 fracture patients receive screening to prevent future fractures. Of repeat fractures, 50% can be avoided. Fracture patients are less likely to seek follow-up after their injury has healed because they don't think it's needed. An orthopedic health care professional can identify at-risk patients and ensure they get preventive and appropriate post-fracture care.</p> <h3>Q: What are the effects of falls?</h3> <p>Falls can have long-term ramifications. Fractures can make the simplest activities challenging, leading to loss of independence and increased need for support. For older patients, this could mean staying at a temporary rehabilitation center or permanently moving to a family member's home or an assisted living facility for help with daily activities. Younger patients also may need help as their fractures heal.</p> <h3>Q. What are the main causes of falls and how can they be prevented?</h3> <p>Fall prevention and fall-risk awareness are everyone's responsibility. Lifestyle and home modifications can help avoid fractures, and keep us all safer and out of the hospital. Fall risks can be categorized as either patient-specific or environmental.</p> <h4>Patient-specific risk factors and prevention:</h4> <ul> <li><strong>Osteopenia and osteoporosis</strong><br /> Good bone health. can decrease the severity of injuries after a fall. Make sure you're getting enough vitamin D and calcium. Also, consider bone mineral density testing, especially after a fragility fracture (spine, hip or wrist). Depending on the results, your health care professional may recommend treatment.</li> <li><strong>Impaired gait</strong><br /> How you walk can affect your risk for falls. Talk with your health care professional about an exercise program to improve your strength and balance. Assistive devices, such as a cane or walker, may reduce risk, too. Gait also can be affected by diseases, such as Parkinson's and inner ear disorders.</li> <li><strong>General health</strong><br /> An annual exam evaluates your overall health and can detect heart and blood pressure problems that may cause unexpected falls.</li> <li><strong>Medications</strong><br /> Be aware of medication side effects, such as making you sleepy or impairing your balance. Make sure medications are clearly labeled and take them according to the instructions.</li> <li><strong>Dementia</strong><br /> Patients with dementia who live at home and alone are at higher risk for injury. Family members with memory issues may need redirecting or reminders to use assistive devices.</li> <li><strong>Vision and hearing</strong><br /> Get annual eye and hearing exams.</li> <li><strong>Nicotine and alcohol</strong><br /> Nicotine in any form decreases bone health. Alcohol can impair coordination and judgment.</li> </ul> <h4>Environmental risk factors and prevention:</h4> <ul> <li><strong>Lighting</strong><br /> Make sure stairs and hallways are well lit. Install night lights to light the path from your bed to the bathroom. Keep flashlights at the bedside in case of power outages.</li> <li><strong>Floors</strong><br /> Avoid wet floors and use nonskid floor wax.</li> <li><strong>Carpets</strong><br /> Secure area rugs with double-sided, slip-resistant backing, and consider carpeting concrete, ceramic or marble floors to cushion falls.</li> <li><strong>Stairs</strong><br /> Stairs should have sturdy handrails on both sides. Add nonslip treads to hardwood stairs. Avoid using patterned or thick carpets on stairs since these make the edges of the steps harder to see and easier to trip on. Repair loose carpets and floorboards.</li> <li><strong>Bathrooms</strong><br /> Install grab bars near toilets and showers, replace glass shower enclosures with shatterproof material, and place slip-resistant rugs near the shower for safety. Consider using shower chairs and raised toilet seats.</li> <li><strong>Living space</strong><br /> Remove clutter, low coffee tables, footrests and electric cords that may cause you to trip. Remove any shaky or damaged furniture.</li> <li><strong>Bedroom</strong><br /> Make your bed easy to get in and out of, keep a phone near your bed, and remove any clutter from around the bed.</li> <li><strong>Cabinets</strong><br /> Use easy-to-reach and low cabinets. Don't stand on chairs or boxes to reach higher cabinets or shelves. Instead, use a sturdy step stool with handrails for balance.</li> <li><strong>Chairs</strong><br /> Avoid chairs that are too low to get up from easily. Remove unstable chairs.</li> <li><strong>Shoes</strong><br /> Wear supportive, nonskid shoes that are weather-appropriate and fit properly. Make sure your shoelaces are well-tied. House slippers also should fit well and have good traction. During the winter, watch for icy spots, and salt or request that your snow removers frequently salt areas in your walkway that tend to get icy as snow melts and refreezes.</li> <li><strong>Pets</strong><br /> Beware of tripping over pets or getting tangled in long leashes.</li> </ul> <p>Fall prevention is key for maintaining health and independent living. Talk with an orthopedic professional about osteoporosis, bone health and post-fracture care and concerns about potential fracture risk.</p> <p><a href="/providers/jacqueline-corona-md" target="_self" title="Opens in same window."><em>Jacqueline Corona, M.D.</em></a><em>, is an <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">orthopedic surgeon</a> and hand surgery specialist in <a href="/locations/mankato">Mankato</a>, Minnesota.</em></p><ul> <li>Addressing surgical problems related to hand and wrist arthritis and trauma</li> <li>Orthopedic trauma</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Icahn School of Medicine at Mount Sinai</li> </ul> <p><strong>Research Fellowship</strong></p> <ul> <li>Pediatric Orthopedics, Columbia University College of Physicians and Surgeons</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Orthopedic Surgery, Southern Illinois University School of Medicine</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Hand Surgery, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Orthopaedic Surgery</li> <li>Subspecialty Certification in Surgery of the Hand, American Board of Orthopaedic Surgery </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Society for Surgery of the Hand</li> <li>Fellow, American Academy of Orthopaedic Surgeons</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Orthopedics, Mayo Clinic College of Medicine and Science</li> </ul>Corona<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jacqueline-corona-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=AF17ABA7DF98C91AD0D6D0116D6DB604" alt="Jacqueline Corona MD" width="280" height="280" DisableNVelocity="true" /><p><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/33084381/" target="_blank" rel="noopener noreferrer" data-auth="NotApplicable" data-linkindex="0" title="Opens in a new window">Outcomes of Surgical Management of Intraosseous Ganglia of the Carpal Bones: A Case Series</a>, October 2020</p> <p> </p>{D9F2AE61-8625-4CB7-B111-16546A7FCA08}Jacqueline<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16214391Jacqueline Corona, M.D.1<img src="/-/media/national-files/images/hometown-health/2022/senior-with-cane-on-staircase.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B9D824E56186DF0B30297F1627E6B695" alt="Senior with cane on staircase" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Michele Halterman9/3/2019For anyone who has epilepsy or a seizure disorder, life can be a challenging and uncertain journey. Every person with epilepsy has a unique life situation, and the cause for their seizures may or may not be known.Option for seizure answers closer to home<p>For anyone who has epilepsy or a seizure disorder, life can be a challenging and uncertain journey. Every person with epilepsy has a unique life situation, and the cause for their seizures may or may not be known, which is scary and frustrating.</p> <p>Treatment options vary from person to person, and it is vital to find the best advice and course of care just for that individual. Learning more about what area of their brain is being impacted and what triggers they may have is so important in controlling their seizures.</p> <p>Epilepsy can appear and look different for everyone, with different behaviors, sensations and emotions. It is a complex disorder and can’t be evaluated or treated with a cookie-cutter approach. Each person who has epilepsy deserves answers to their questions, and the ability to define seizure control and success for a better quality of life.</p> <p>One way to get answers is a short hospital stay in an epilepsy monitoring unit or EMU. These are special hospital units that help doctors evaluate, diagnose and treat seizures. During the stay, the patient is monitored around the clock with a video camera and small electrodes attached to their scalp, so during a seizure, the doctor and team can monitor brain activity and body movement. The EMU provides a safe and comfortable place where changes to medications and plan of care can be specifically determined for that patient.</p> <p>Until recently, western Wisconsin residents have had to travel 90 miles or more for an EMU stay. This not only is expensive, but also can be emotionally difficult and inconvenient to be away from family and loved ones during this time. The best news is that long-distance travel isn’t required anymore. Mayo Clinic Health System opened an amazing four-bed EMU in their Eau Claire hospital.</p> <p>We are extremely excited and optimistic that there now is the wonderful opportunity for people with epilepsy to get the answers to that help their seizures so much closer to their home. This local EMU will help so many who deal with the challenges of having seizures, so they are able to learn the answers they need to live active and full lives.</p> <h4>Learn more about seizures and epilepsy:</h4> <ul> <li>Not many people know how to react when observing somebody having a seizure. Read <a href="/hometown-health/speaking-of-health/how-to-help-someone-having-a-seizure" target="_self" title="Opens in same window.">how to help someone having a seizure</a>.</li> <li>Approximately 70% of people with epilepsy are able to find seizure control using a single medication or a combination of two or more. Read about <a href="/hometown-health/speaking-of-health/vagus-nerve-stimulation-treatment-for-seizures" target="_self" title="Opens in same window.">how a vagus nerve stimulator can help people with epilepsy</a>.</li> <li>Jake Weiss felt like he was dying when his panic attack symptoms set in. Read his story of getting back behind the wheel after an epilepsy diagnosis.</li> </ul> <p><em>Lou Kelsey is director emeritus for the Epilepsy Foundation of Western Wisconsin.</em></p> <p><em>Th </em><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://epilepsywisconsin.org/" target="_blank" title="Opens in a new window."><em>Epilepsy Foundation of Wisconsin</em></a><em> has lead the fight to overcome the challenges of living with epilepsy and to accelerate therapies to stop seizures, find cures and save lives. The organization works with over 14,000 people with epilepsy and their families across 22 counties in Wisconsin. Mayo Clinic Health System is a proud sponsor of the foundation’s programming and special events.</em></p><img src="/-/media/national-files/images/hometown-health/2017/epilepsy-monitoring-unit.jpg?h=504&iar=0&w=504&sc_lang=en&hash=CD34E623E54567FBBC99C838644E0EC6" alt="Seizure control is possible with the Epilepsy Monitoring Unit at Mayo Clinic Health System." width="504" height="504" DisableNVelocity="true" />EpilepsyEpilepsy is a central nervous system disorder (neurological disorder) in which nerve cell activity in the brain becomes disrupted, causing seizures or periods of unusual behavior, sensations and sometimes loss of consciousness.Michele Halterman2/17/2017Are you finding times when you look at the long road ahead and wonder how you’ll maintain this pace until you reach the finish line? A slight shift in perspective might help.Monday Run Day 5: Staying motivated<img alt="Monday Run Day_motiv_504x504" src="/-/media/national-files/images/hometown-health/2017/monday-run-day_motiv_504x504.jpg?h=300&w=300&sc_lang=en&hash=5A27AB5CA542EBA4E89042A471B13BAB" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>You’ve put a lot of miles on by now. Congratulate yourself for staying committed to your goal. See? You’re already a winner! Are you finding times when you look at the long road ahead and wonder how you’ll maintain this pace until you reach the finish line? A slight shift in perspective might help.</p> <p><a href="/providers/dawn-mihalovic-bayer-pac" target="_self" title="Opens in same window.">Dawn Mihalovic-Bayer</a>, a physician assistant at Mayo Clinic Health System – Northland in Barron, went from being inactive and out of shape nine years ago, to running more than a dozen marathons. Looking back has helped her to move forward, through everything from her first 5K to her first Ironman Triathlon last fall.</p> <p>“I tell myself and other people, ‘You need to look at how far you’ve come and not how far you have to go’” Mihalovic-Bayer says. “Think of what you’ve conquered to get where you are. When I’m running, I don’t think, ‘I’ve got 16 miles to go.’ I think, ‘Look, I’ve done 10 miles. That’s pretty amazing.’”</p> <p>She also reminds herself why she starting working so hard in the first place. For Mihalovic-Bayer, her motivation was being able to keep up with her two kids.</p> <p>“When I had my first baby, I was overweight and out of shape,” Mihalovic-Bayer says. “I wanted to be able to do everything they wanted to do.”</p> <p>These days, Mihalovic-Bayer is always training for her next event. To keep the constant training from getting monotonous, she varies her routine, including running, swimming, biking and strength training. She also says that continually studying ways to improve her technique and performance helps keep her interested.</p> <p>Don’t forget to celebrate your milestones — big or small. The satisfaction you gain from achieving your goals can help inspire you to move on to the next.</p> <p>“There’s so much you learn about yourself,” Mihalovic-Bayer says. “You think, ‘I did this; now, I know I can do that.’”</p> <p>In case you get hung up on thinking you’re not as young as you used to be, Mihalovic-Bayer says she draws inspiration from Ironman competitors who are still going strong in their 60s.</p> <p>“You’re never too old,” she says. “I became an Ironman at age 47. Anything is possible. If you put the time and work into it, it will happen.”</p> <p>So what motivated you to start this journey in the first place? Keep that goal front and center as you put more miles behind you. Look how far you’ve come already!</p> <p>Let us know why you’re training for the Eau Claire Marathon. Have a story to share? We’d love to hear it. <strong>Join the discussion below.</strong></p><img src="/-/media/national-files/images/hometown-health/2017/monday-run-day_motiv_504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=1EAF84FE539043BC6ABC86BAF488559C" alt="Monday Run Day_motiv_504x504" width="504" height="504" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman2/16/2017Weight loss surgery is not the best option for every person, but incorporating healthful habits is good for everyone. We have some tips to get you started living more healthfully.Healthy habits before and after bariatric surgery<p><img alt="Blog_habits" src="/-/media/national-files/images/hometown-health/2017/modify-your-habits.jpg?h=199&w=299&sc_lang=en&hash=AC18425FA035955025E38AD53195A9D3" style="height: 199px; width: 299px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"></p> <p>Considering bariatric surgery for weight loss is a big decision. It is more than just having a surgery, because patients need to commit to a lifetime of healthy eating and regular exercise to have long-lasting results. Weight loss surgery is not the best option for every person, but incorporating healthful habits is good for all. Here are some tips to get you started living more healthful if you are unsure of how to start:</p> <ul> <li><strong>Use a <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304?_ga=2.121368653.473319243.1553688748-328039268.1553688748" target="_blank" title="Opens in a new window.">calorie calculator</a></strong> to determine the correct amount of calories you should be taking in each day. Many people assume that they should consume 2,000 each day, but their numbers could be higher or lower based on their activity levels.</li> <li><strong>Reduce the amount of sweetened beverages</strong> you drink so you don’t fill up your calorie allotment with liquids. Replace drink calories with nutritious snacks, such as vegetables and fruits.</li> <li><strong>Slow down when you are eating</strong> by taking smaller bites. This gives your brain time to send out fullness signals and helps you enjoy your meal more fully.</li> <li><strong>Get moving</strong>. Regular exercise is important to every aspect of your health. Many people use a fitness app on their mobile devices or a wearable fitness tracker to keep track of their activities each day. Another simple and free tracking option is a paper diary. Sometimes, getting more activity into your day could be parking your vehicle farther away than usual, walking to the store or using the stairs instead of an elevator. These little actions can add up.</li> <li>Remember, there always is a <strong>healthier food option</strong>. Even during those days when you have no other option than to eat on the go, a quick web search of a restaurant menu can lead you to the nutrition information and help you make a healthier choice.</li> <li><strong>Drink plenty of water</strong>. Every system in your body depends on water. Water helps flush toxins out of vital organs, carries nutrients to your cells and provides a moist environment for your cells. Try to drink eight 8-ounce glasses of water each day.</li> <li><strong>One meal will not ruin your work or diet</strong>. If you make healthful choices on a regular basis, a single slip will not undo your hard work. Try not to get discouraged, and focus on the next meal or day.</li> <li><strong>Make it fun</strong>. Habits are much more likely to stick if you have fun doing them. Make it a race or challenge with your family, friends or co-workers. Try a new food or exercise. Visit a new park or walking trail. There is so much to discover when you make healthful decisions and feel good.</li> </ul> <p><a href="/providers/wendy-payson-rn" target="_self" title="Opens in same window."><em>Wendy Payson</em></a><em> is a registered nurse in <a href="/services-and-treatments/bariatric-surgery" target="_self" title="Opens in same window.">Bariatric Surgery</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Bariatric surgery</li> </ul>R.N.<p><strong>Education</strong></p> <ul> <li>Bachelor’s degree, Nursing, Viterbo University</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Society for Metabolic and Bariatric Surgery</li> </ul>Payson<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/wendy-payson-rn.JPG?h=280&iar=0&w=280&sc_lang=en&hash=145BB27D742C8127BD511ABBE43A5F35" alt="Wendy Payson, R.N." width="280" height="280" DisableNVelocity="true" />Wendy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13785401Wendy Payson, R.N.1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/national-files/images/hometown-health/2017/modify-your-habits.jpg?h=335&iar=0&w=504&sc_lang=en&hash=4F9D937EBE0DCF8E319775173FC8D618" alt="Modify your habits and transform your life." width="504" height="335" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Michele Halterman2/15/2017Increasing numbers of expectant moms are requesting nitrous oxide for pain relief during childbirth. Answers to some common questions may help you decide if this comfort measure is right for you.Easing labor pain with inhaled nitrous oxide<img alt="birth_504x504" src="/-/media/national-files/images/hometown-health/2017/birth-baby.jpg?h=300&w=300&sc_lang=en&hash=8B9E9BD516E4F65AA416A18BE2688FE8" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Increasing numbers of expectant moms are requesting nitrous oxide for pain relief during childbirth. The answers to these common questions may help you decide if this comfort measure is right for you.</p> <p><strong>What is nitrous oxide?</strong></p> <p>Nitrous oxide is an odorless, tasteless gas. It sometimes is referred to as laughing gas, because you can feel a little lightheaded or silly while you are using it. <br /> <br /> <strong>How does nitrous oxide work to relieve pain during labor?</strong></p> <p>Nitrous oxide is mixed with oxygen and inhaled through a hand-held face mask. Its effects are felt within a minute. You hold the mask so you can decide when to use it and how much you need to ease pain during contractions.</p> <p><strong>How much does nitrous oxide help with labor pain?</strong></p> <p>Nitrous oxide relaxes the central nervous system to dull the perception of pain, but does not completely block it. Some women describe it as “taking the edge off.” It can help you relax and lessen your anxiety. Nitrous can be a good alternative for women who are looking for a less-invasive alternative to an epidural.</p> <p><strong>Does nitrous oxide have any lasting effects?</strong></p> <p>Nitrous oxide is safe for mom and baby, and will not cause any lasting effects. As soon as you pull the mask away, the effect of breathing the gas is gone within a few breaths.</p> <p><strong>Do I have to choose between using nitrous oxide or having an epidural?</strong></p> <p>No. You may choose to use nitrous oxide first and then move to a different type of pain relief, such as an epidural, later in labor.</p> <p>If you are interested in using nitrous oxide for pain management during labor, talk with your obstetric provider.</p> <p><em><a href="/providers/jennifer-meyers-cnm" target="_self" title="Opens in same window.">Jennifer Meyers</a> is a certified nurse-midwife in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a> and <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Adolescent and college-aged healthcare</li> <li>LGBTQ+ concerns</li> <li>Perinatal mental health</li> <li>Sexuality</li> </ul>C.N.M.<p>I have been a midwife since 2007. My favorite part of my practice is building meaningful relationships with patients and families.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degrees, Nursing and Psychology, Concordia College</li> <li>Master's degree, Nursing, Frontier School of Nursing</li> <li>Master's degree, Psychology, University of Nebraska</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Midwifery Certification Board</li> <li>Perinatal Mental Health Certification</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Meyers<img src="/-/media/shared-files/images/medical-professionals/full/onalaska/jennifer-meyers-cnm-apnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=00390B580B9B33A73E716B235CA9F994" alt="Jennifer Meyers, CNM, A.P.N.P." width="280" height="280" title="Jennifer Meyers, CNM, A.P.N.P." DisableNVelocity="true" />Jennifer<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14585910Jennifer Meyers, C.N.M.1{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2017/birth-baby.jpg?h=504&iar=0&w=504&sc_lang=en&hash=E69B8A32BBFAC5018BBB3E2666522E0B" alt="Mother with newborn" width="504" height="504" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Michele Halterman2/27/2023Women all of ages should take heart disease seriously. The more you know about the nation's No. 1 killer of women, the better. Test your knowledge about heart disease in women.Heart disease in women: Symptoms, risk factors<p>Sweating, nausea, dizziness and unusual fatigue may not sound like typical heart attack symptoms. However, they are common for women and may occur more often when resting or asleep.</p> <p>Pain, pressure or discomfort in the chest is not always severe or even the most prominent heart attack symptom, particularly in women. That’s why women need to understand their unique symptoms and work to reduce their risk of heart disease.</p> <p>Certain factors play a more significant role in the development of heart disease in women than the traditional risks of high cholesterol, high blood pressure and obesity.</p> <h2>Women should control these risk factors to help prevent heart disease:</h2> <ul> <li>Diabetes</li> <li><a href="/hometown-health/speaking-of-health/tips-to-keep-stress-from-hurting-your-heart" target="_self" title="Opens in same window.">Mental stress</a> and depression</li> <li>Smoking</li> <li>Sedentary lifestyle</li> </ul> <p>Certain conditions, including menopause, broken heart syndrome and pregnancy complications, also may increase a woman's risk for heart disease.</p> <p>Women all of ages should take heart disease seriously. Women tend to seek care in emergency rooms after heart damage has already occurred, because their symptoms are not those usually associated with a <a href="/hometown-health/speaking-of-health/what-should-i-do-if-i-might-be-having-a-heart-attack" target="_self" title="Opens in same window.">heart attack</a>, and they tend to downplay their symptoms.</p> <p>If you experience these symptoms or think you're having a heart attack, call for emergency medical help immediately.</p> <h2>Test your knowledge about heart disease and women</h2> <p>The more you know about the nation's No. 1 killer of women, the better. Here's a quiz to test your knowledge about heart disease and women.</p> <h3>True or False: Heart disease only affects older women.</h3> <p><strong>False: </strong>Heart disease affects women of all ages. The combination of birth control pills and smoking boosts heart disease risks by 20% in young women, according to the American Heart Association. And risk increases as women age. Overeating and leading a sedentary lifestyle are factors that lead to blocked arteries over time. Don't let your age lull you into a false sense of security. </p> <h3>True or False: Heart disease only affects women who don't take care of themselves.</h3> <p><strong>False: </strong>Unfortunately, all the salads and yoga in the world can't eliminate your heart disease risk. Family history often plays a factor.</p> <p>Knowing your heart health numbers can help. The American Heart Association recommends you start getting your cholesterol checked at age 20, or earlier if your family has a history of heart disease. And be sure to have your blood pressure checked regularly.</p> <h3>True or False: I feel fine; therefore, I am fine.</h3> <p><strong>False: </strong>According to the American Heart Association, 64% of women who die suddenly of coronary heart disease had no previous symptoms.</p> <p>And when women experience <a rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease/art-20046167" target="_blank" title="Opens in a new window.">symptoms</a>, those signs often are misinterpreted. Women's symptoms often are vague — shortness of breath, nausea/vomiting, and back or jaw pain. Other women experience dizziness, lightheadedness, pain in the lower chest or upper abdomen, and extreme fatigue. If something feels off or not right, don't wait to seek medical attention.</p> <p><a href="/providers/stacy-blackburn-do" target="_self" title="Opens in same window."><em>Stacy Blackburn, D.O.</em></a><em>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/prairie-du-chien" target="_self" title="Opens in same window.">Prairie du Chien</a>, Wisconsin.</em></p><ul> <li>Maternity care</li> <li>Osteopathic manipulation therapy</li> <li>Pediatric care</li> </ul>D.O.<p><strong>Education</strong></p> <ul> <li>Des Moines University Osteopathic Medical Center</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mayo Clinic Family Medicine Residency Program</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Academy of Family Physicians</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Blackburn<img src="/-/media/shared-files/images/medical-professionals/full/prairie-du-chien/stacy-blackburn-do.jpg?h=325&iar=0&w=280&sc_lang=en&hash=CCF5A94F2B050B1C94515D2E2D81AB13" alt="Stacy Blackburn DO" width="280" height="325" DisableNVelocity="true" />Stacy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14786133Stacy Blackburn, D.O.1<img src="/-/media/national-files/images/hometown-health/2023/women-arm-in-arm.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3063DFDF79BB913B85F509E58103ABD3" alt="Women arm in arm" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Michele Halterman2/10/2017Another week of training is behind you. Good work! You’re getting closer to your goal, and you can do it. Make sure you’re giving your body the nutrients it needs to recover between workouts.Monday Run Day 4: Recipe for recovery<img alt="MRD_smooth_504x504" src="/-/media/national-files/images/hometown-health/2017/monday-run-day-smoothie-504x504.jpg?h=300&w=300&sc_lang=en&hash=89364CA8C60B2CD8EC15C9B9A627ECC6" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Another week of training is behind you. Good work! You’re getting closer to your goal, and you can do it. Trust us, we’re here cheering you on and celebrating with you. So, how are you holding up? If you’re like other, normal human beings and not a superhero, you likely may find as you push yourself harder, your body is going through some changes to meet the challenge. Make sure you’re giving your body the nutrients it needs to recover between workouts.</p> <p>“After a run, your body is begging you to replenish used carbohydrates, electrolytes and sugar,” says Katie Johnson, a health educator at Mayo Clinic Health System. “Having a quick smoothie already made up to drink within 30 minutes post-run can help you to replenish the lost nutrients.”</p> <p>Johnson says you can make smoothies any way you like and change up recipes for variety — the combinations are virtually endless. Think about adding in some fresh fruit for quick sugar and fiber, Greek yogurt or nuts for protein, and maybe some oats for extra carbohydrates and calories. Your body will thank you, and your taste buds likely will not complain, either.</p> <p>For starters, try this post-run recovery recipe:</p> <p><strong>Fresh Fruit Smoothie</strong><br /> Serves 4</p> <p>Ingredients</p> <ul> <li>1 cup fresh pineapple</li> <li>1/2 cup cantaloupe or other melon</li> <li>1 cup fresh strawberries</li> <li>Juice of 2 oranges</li> <li>1 cup water</li> <li>1 tablespoon honey</li> </ul> <p>Remove rind from pineapple and melon. Cut into chunks. Remove stems from strawberries. You may want to refrigerate ingredients now to save until later. When you're ready to serve, place all ingredients in blender and puree until smooth. Serve cold.</p> <p><em>Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center</em></p><img src="/-/media/national-files/images/hometown-health/2017/monday-run-day-smoothie-504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=E7AA7C0D698B809EB40F9499CD5C4996" alt="MRD_smooth_504x504" width="504" height="504" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman2/13/2023Valentine's Day may sabotage your healthy weight plans. Learn what you can do to navigate this day full of indulgences so you can still enjoy it.Valentine's Day survival guide<p>The holidays are behind you and the new year has begun. Like many, you may be focusing on the goal of improving your health. Then comes Valentine's Day — a day that's full of indulgences which may sabotage your plans for health improvement.</p> <p>Even if you don't have a romantic partner, treats are all around on Valentine's Day. Usually, if the treats are there, it's hard not to eat them. So what can you do? Have faith, all is not lost.</p> <p>Many Valentine's Day gifts center around sweet treats. This year, express interest in a gift that doesn't include food, such as flowers or balloons.</p> <h2>Here are some additional tips that may help you achieve your health goals and enjoy Valentine's Day:</h2> <h3>Skip eating out:</h3> <ul> <li>Avoid 2,000-calorie entrees by preparing a leaner version of your favorite meal at home, including large portions of fruits and vegetables.</li> <li>Make a healthier, delicious dessert. Try this <a href="#Bavarian">Bavarian cream dessert recipe.</a></li> <li>Prepare the meal with someone you enjoy and have fun while you cook.</li> <li>Set the table with nice dishes and include candles and music for a beautiful presentation.</li> <li>Eat one or two dark chocolates, but decline a full box.</li> </ul> <h3>Start a food-free Valentine's Day tradition:</h3> <ul> <li>Try a new physical activity, like bowling, cross-country skiing, skating, snowshoeing or just going for a walk.</li> <li>Head to the gym or yoga studio with your significant other.</li> <li>Write a love letter.</li> <li>Plan a scavenger hunt.</li> <li>Host a dance party in the kitchen.</li> </ul> <h3>Satisfy your sweet tooth in a healthy way:</h3> <ul> <li>Grill fruit, such as bananas, peaches and pineapple. These fruits are delicious grilled and can be served with a dollop of fat-free whipped topping.</li> <li>Make a fresh fruit salad.</li> <li>Drizzle dark chocolate over fresh strawberries.</li> <li>Serve yogurt with fruit.</li> <li>Try a fruit that you've never tried before.</li> </ul> <h4 id="Bavarian">Try this Bavarian cream dessert:</h4> <ul> <li>1 cup skim milk (may use 1 cup of water and vanilla shake powder)</li> <li>1 1.4 ounce sugar-free vanilla instant pudding mix</li> <li>1 cup vanilla sugar-free, low-fat yogurt</li> <li>1 cup fat-free sour cream</li> <li>1 can light cherry pie filling</li> <li>Fat-free or light whipped topping</li> </ul> <p>Mix milk and pudding together. Add yogurt and sour cream. Add cherry pie filling, and top with whipped topping.</p> <p>Nutrition information: 160 calories per cup</p> <h3>Celebrate American Heart Month or Black History Month instead</h3> <ul> <li>Attend a special lecture, museum exhibit or film screening.</li> <li>Support Black-owned businesses.</li> <li>Participate in an organized heart walk or a monthly step challenge.</li> <li>Go to health demonstrations, presentations, and cholesterol and blood pressure screenings to understand your individual risk for heart disease.</li> </ul> <p>Get additional resources for <a href="/topics/eat-well" target="_self" title="Opens in same window.">eating well</a>, <a href="/services-and-treatments/weight-management" target="_self" title="Opens in same window.">managing weight</a> and <a href="/topics/move-more">moving more</a>.</p> <p>Last, but not least: Don't forget the card.</p> <p><em>By Mayo Clinic Health System staff. </em></p><img src="/-/media/national-files/images/hometown-health/2023/flower-bouquet-in-paper-wrap.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5E63EC655D89E1B3F6050478F854283D" alt="Flower bouquet in paper wrap" width="660" height="370" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman4/18/2023Fever in an infant under 3 months old is cause for concern. Recognizing the signs that your infant is sick and then accurately checking their temperature can help determine how to respond to a fever.Recognizing and responding to infant fevers<p>Fever in an infant under 3 months old is cause for concern. Fever in this age group can be a sign of a serious bacterial infection that requires urgent medical treatment.</p> <p>While you don't have to check the temperature of a healthy-looking infant, it's vital to check your child's temperature if there are <a href="/hometown-health/speaking-of-health/do-ear-infections-always-need-to-be-treated-with-antibiotics" target="_self" title="Opens in same window.">signs of illness</a>, or if you believe your child may have a fever.</p> <h2>How to tell if your infant is sick</h2> <h3>Determining if an infant is ill can be difficult, but signs can include:</h3> <ul> <li>Appearing to have pale or yellow skin</li> <li><a href="/hometown-health/featured-topic/what-parents-should-know-about-rsv" target="_self" title="Opens in same window.">Breathing quicker</a> or harder than usual</li> <li>Crying and fussing even after efforts to comfort them</li> <li>Developing a new skin rash</li> <li>Seeming weaker and more tired than usual or hard to awaken</li> <li>Having a cough</li> <li>Feeding poorly</li> <li>Feeling warm to the touch</li> <li>Vomiting beyond the normal spitting up</li> </ul> <h2>What is a fever?</h2> <p>A fever is a single temperature reading of 100.4 degrees Fahrenheit or greater. However, not all methods of taking an infant's temperature are accurate.</p> <p>Oral and temporal, or forehead, thermometers aren't recommended for infants under 3 months old. Tympanic, or ear, thermometers aren't recommended until infants are 6 months old.</p> <h2>How do I check a rectal temperature?</h2> <p>A rectal temperature is a quick, easy and accurate way to measure an infant’s temperature. To take a rectal temperature, you need a digital multiuse thermometer, cool water and some lubricant, such as petroleum jelly. </p> <p>Start by cleaning the end of the thermometer with cool water. Never use warm water because it may affect the reading. Next, place a small amount of lubricant on the end of the thermometer. Place your child on his or her stomach with your hand just above the child's bottom, or on the child's back and raise the legs to the chest. Place the thermometer end 1/2 to 1 inch into the anal opening, and hold it loosely with two fingers. Keep the thermometer in place until it beeps, then remove it. Your child has a fever if the thermometer reads 100.4 degrees Fahrenheit or greater.</p> <h2>My child has a fever. What do I do next?</h2> <p>If your child has a fever, the next step is to take your infant to the nearest <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">emergency department</a>. If there's a serious illness causing your child's fever, quick diagnosis and treatment will help your child recover sooner.</p> <p>In the emergency department, the medical team will perform a physical exam and run a series of tests to identify the cause of your child's fevers. Some causes can be serious.</p> <h3>Tests may include:</h3> <ul> <li>Blood tests to look for blood infections and signs of infection elsewhere</li> <li>Chest X-ray to look for lung infections</li> <li>Lumbar puncture to look for <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/meningitis/home/ovc-20169520" target="_blank" title="Opens in new window.">meningitis</a></li> <li>Urine tests to look for urine or kidney infections</li> </ul> <p> An infant 1 month old or younger who has a fever likely will have to spend some time in the hospital until the cause of the fever is known and properly managed. Remember, fevers in infants 3 months old and younger are a big deal. Make sure you're checking a rectal temperature. If the temperature is 100.4 degrees Fahrenheit or greater, your child needs to be seen as soon as possible.</p> <p><em><a href="/providers/seth-gregory-md" target="_self" title="Opens in same window.">Seth Gregory, M.D.</a>, is a <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">pediatrician</a> in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</em></p><ul> <li>Infectious diseases</li> <li>Newborn care </li> <li>Sports medicine </li> </ul>M.D.<p>I have an interest in resident and medical student education, as well as, improving health measures in rural Minnesota.</p><p><strong>Education</strong></p> <ul> <li>Mercer University School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Pediatrics, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Neonatal resuscitation program</li> <li>Pediatric fundamental critical care support</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Pediatrics, Mayo Clinic College of Medicine and Science</li> </ul>Gregory<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/seth-gregory-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=2CB958EE1B82415483DF428540DF3960" alt="Seth Gregory MD" width="280" height="280" DisableNVelocity="true" />Seth<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15933300Seth Gregory, M.D.1{02421E57-1F9C-4F00-BF77-56DA854DCF27}|{7746ADF8-715B-4593-8AAB-55D7F0467848}|{C8A905E8-82D3-45FC-9669-A5F09F2EF6CA}|{1299CFB6-B378-46AD-824F-16E1674179A6}<img src="/-/media/national-files/images/hometown-health/2023/newborn-infant-in-pink.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A45B60068AF3D5F142EBF55FB7C45FF3" alt="Newborn infant in pink" width="660" height="370" DisableNVelocity="true" />Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Michele Halterman3/31/2017Do you sometimes run out of steam partway through a run? When you are really pushing yourself, such as training for a marathon, you may need to fuel up during your workout.Monday Run Day 11: Fuel during and after exercise<img alt="MRD_energy_504x504" src="/-/media/national-files/images/hometown-health/2017/mrd_energy_504x504.jpg?h=300&w=300&sc_lang=en&hash=D9B5BE2D8D2655452D6A8638ADA9B84D" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p><em>By Mayo Clinic Health System staff</em></p> <p>Your runs likely are getting longer and your workouts more intense. Do you occasionally run out of steam partway through, even when you started out with a healthy breakfast and fueled up beforehand? When you are really pushing yourself, such as training for a marathon, you may need to fuel up during your workout, as well.</p> <p>If you are a recreational exerciser, working out three to four times a week for 45 to 60 minutes, you do not need to add additional food to supply energy for your workout. However, if you work out more than 90 minutes a day or more than once a day, it would be beneficial to add additional carbohydrates during a workout to maintain your energy.</p> <p>You may need an additional 30 to 60 grams of carbohydrates depending on the intensity of your workout. Examples include a 32-ounce sports drink (60 grams), banana (30 grams) or four fig cookies (45 grams).</p> <p>Meals post-workout should include carbohydrates to help replenish muscles with energy, but that doesn’t mean you need to carb load. Your muscles will become saturated when you’re taking in 3 to 5 grams of carb per pound of body weight.</p> <p>Your goal is to balance your intake of carbohydrates into your diet while replenishing your muscle stores. You are trying to promote good energy in your workout while keeping your weight in check. You also should incorporate protein into the meal for muscle repair. Try to avoid high-fat and fried foods post-workout.</p> <p>Finally, don’t forget the importance of hydration.</p> <p>Athletes should drink two to four cups of water two hours before a workout. During a workout, athletes should drink between one to one and a half cups every 15 minutes. After a workout, two to three cups of water per pound of weight lost should be replaced.</p> <p>Water is the best fluid to consume before and during an exercise. After exercise, a beverage with carbohydrates and electrolytes is recommended. It also is encouraged to eat a slightly saltier food for a snack, such as pretzels.</p> <p>You’ve invested a lot of time and energy already. Don’t let anything slow you down now. Give your body the fuel it needs to stay strong to the end, and you’ll come out a winner.</p> <p>Try this <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/healthy-lifestyle/recipes/apple-cinnamon-muffins/rcp-20197656" target="_blank" title="Opens in a new window.">apple cinnamon muffin recipe</a> along with a 16-ounce glass of skim, 1% or soy milk for a post-run recovery snack.</p><img src="/-/media/national-files/images/hometown-health/2017/mrd_energy_504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=935375024E0A3487449851346B136F5E" alt="MRD_energy_504x504" width="504" height="504" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman7/12/2019Medications and other treatments, such as a vagus nerve stimulator, can help people with epilepsy find seizure control.Vagus nerve stimulation treatment for seizures<p>In a patient with newly diagnosed recurrent seizures, or <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/epilepsy/home/ovc-20117206" target="_blank" title="Opens in a new window."><span>epilepsy</span></a><span>, medications typically are the first line of treatment. Approximately 70 percent of people with epilepsy are able to find seizure control using a single medication or a combination of two or more. For other people with epilepsy, other treatment options are used, including a <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/tests-procedures/vagus-nerve-stimulation/details/why-its-done/icc-20167758" target="_blank" title="Opens in a new window.">vagus nerve stimulator</a>.</span></p> <p>There is one vagus nerve on each side of your body, running from your brainstem through your neck to your chest and abdomen. <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/tests-procedures/vagus-nerve-stimulation/details/what-you-can-expect/rec-20167767" target="_blank" title="Opens in a new window.">Vagus nerve stimulation</a> is a system in which a device is implanted, typically by an ear, nose and throat physician, in your chest wall. This is similar to a pacemaker. Then, the device is connected to a wire that is wrapped around your left vagus nerve. The procedure uses a small incision, and most patients can go home the same day.</p> <p>After a two-week healing time, a neurologist turns on the device to a low setting during a clinic visit. Small electrical signals are sent to this nerve on a scheduled basis. It can be programmed to deliver electric impulses at various times, frequencies and currents. Each week, the device is monitored and adjusted until you reach a peak tolerance or find seizure control.</p> <p>Vagus nerve stimulation has effectively treated seizures for approximately 20 years, especially in patients who have partial seizures, which are a result of abnormal, uncontrolled electrical activity that starts in one small part of the brain. Studies found that patients found a significant reduction, up to 50 percent, in the frequency and intensity of seizures. Overall, this treatment is well-tolerated.</p> <h4>Learn more about seizures and epilepsy:</h4> <ul> <li>Not many people know how to react when observing somebody having a seizure. Read <a href="/hometown-health/speaking-of-health/how-to-help-someone-having-a-seizure" target="_self" title="Opens in same window.">how to help someone having a seizure</a>.</li> <li>For anyone who has epilepsy or a seizure disorder, life can be a challenging and uncertain journey. Read about a <a href="/hometown-health/speaking-of-health/new-option-for-seizure-answers-closer-to-home" target="_self" title="Opens in same window.">new option for seizure answers closer to home</a>.</li> <li>Jake Weiss felt like he was dying when his panic attack symptoms set in. Read his story of getting back behind the wheel after an epilepsy diagnosis.</li> </ul> <p><a href="/providers/scott-spritzer-do" target="_self" title="Opens in same window."><em>Scott Spritzer, D.O.</em></a><em>, is a <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">neurologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Epilepsy and other neurological conditions</li> </ul>D.O.<p>In my spare time, I enjoy spending time with family and outdoor activities.</p><p><strong>Education</strong></p> <ul> <li>Doctor of Osteopathic Medicine, Midwestern University/Arizona College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Neurology, Mayo School of Graduate Medical Education, Mayo Clinic College of Medicine</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Epilepsy, Mayo School of Graduate Medical Education, Mayo Clinic College of Medicine</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Neurology, American Board of Psychiatry and Neurology</li> <li>Clinical Neurophysiology, American Board of Psychiatry and neurology</li> <li>Mayo Clinic Quality Fellow, Bronze Level</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Neurology</li> <li>American Epilepsy Society</li> <li>American Medical Association</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Neurology, Mayo Clinic College of Medicine and Science</li> </ul>Spritzer<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/scott-spritzer-do.jpg?h=200&iar=0&w=200&sc_lang=en&hash=485562F16077B3B2D8830FB2B867D242" alt="Scott Spritzer, D.O." width="200" height="200" DisableNVelocity="true" />{612AFFD2-050B-4F69-BC9B-93F0A7051756}Scott<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15260917Scott Spritzer, D.O.1<img src="/-/media/national-files/images/hometown-health/2017/vsn_504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=728CCA1BF6B636D7144DEC07AF7803B6" alt="Vagus nerve stimulation: Brain illustration" width="504" height="504" DisableNVelocity="true" />EpilepsyEpilepsy is a central nervous system disorder (neurological disorder) in which nerve cell activity in the brain becomes disrupted, causing seizures or periods of unusual behavior, sensations and sometimes loss of consciousness.Dawn Haller3/24/2017Are you starting to feel like the “The Little Engine that Could?” As you continue to push yourself, remember that nutrition is an incredibly important piece of the puzzle.Monday Run Day 10: Fuel before exercise<img alt="MRD_fuel_504x504" src="/-/media/national-files/images/hometown-health/2017/mrd_fuel_504x504.jpg?h=300&w=300&sc_lang=en&hash=161FECCA74BD3E8D82FB451A29BC249C" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Are you starting to feel like the “The Little Engine that Could?” At this point in your training prep, you may find yourself saying, “I think I can, I think I can” almost on autopilot; but, perhaps your body is fighting back and saying, “Stop!” How is your energy holding up during workouts? As you continue to push yourself, remember that nutrition is an incredibly important piece of the puzzle. Be sure you are starting each run by properly fueling your body before you hit the road.</p> <p>Whether you’re an athlete or an everyday exerciser, it is important to fuel yourself before you exercise. Eat a snack or a light meal before your workout to increase your energy potential.</p> <p>Fueling before a workout can offer other benefits, such as preventing hypoglycemia. A light snack helps manage hunger, settles your stomach and fuels muscles with glycogen to enhance your exercise performance. </p> <p>What you eat before you exercise is up to you. The choices can vary from person to person and sport to sport. Many athletes use trial and error to determine what agrees with them for their type of exercise. Remember, it is important to try to incorporate a carbohydrate along with a small amount of protein and fat.</p> <p>So, fuel up for peak performance and hit the road. Your hard work is paying off, and we know you can do it.<span style="color: #131313; font-family: 'Open Sans', Arial, sans-serif;"> </span></p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2017/mrd_fuel_504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=AA90A0B5129E0E0D54A6910697870EB9" alt="MRD_fuel_504x504" width="504" height="504" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman4/3/2023Tinnitus, or ringing in the ears, can be more than just annoying. It can negatively affect your quality of life. Learn about strategies to help manage your symptoms.Is tinnitus making you miserable? <p>Tinnitus is a frequently reported symptom for audiology patients. It's commonly referred to as ringing in the ears, but it can be different sounds like buzzing, roaring, clicking, hissing or humming.</p> <p>Tinnitus is the sensation or perception of sounds that other people can't hear, and it doesn't have an external source. It lasts longer than five minutes and occurs more than once per week.</p> <p>According to the <a rel="noopener noreferrer" href="https://www.nidcd.nih.gov/health/statistics/quick-statistics-hearing" target="_blank" title="Opens in a new window.">National Institute on Deafness and Other Communication Disorders</a>, about 10%, or about 25 million, U.S. adults, have experienced tinnitus lasting at least five minutes in the past year.</p> <h2>Tinnitus causes</h2> <p>Usually, tinnitus is caused by an underlying condition. This could be age-related hearing loss, an ear injury, ear infection, ear canal blockage, medications or a problem with the circulatory system. Most of the time, tinnitus will improve when the underlying condition is addressed or with treatments that reduce the perception of the noise.</p> <p>For some people, tinnitus can be exceedingly bothersome and may even cause negative effects on their quality of life. Some say it makes their lives miserable. It can disrupt their sleep and cause communication issues, anxiety, irritability, concentration difficulties or depression. In extreme cases, some people with tinnitus have had suicidal thoughts or actions.</p> <h2>Treating tinnitus</h2> <p>Most people with tinnitus aren't severely affected; yet, discussing it with your health care team is important. They can focus on improving quality of life thanks to advancements in treatments and management strategies.</p> <p>Unfortunately, tinnitus can't be cured for some people. In these situations, management strategies can make symptoms less noticeable. Researchers and clinicians continually seek new and practical strategies to help patients manage their symptoms.</p> <h3>Not all strategies are appropriate for all patients, so patients and audiologists work together to create an individualized intervention plan, which could include:</h3> <ul> <li>Hearing aids</li> <li>Earwax removal</li> <li>Treating a circulatory condition</li> <li>Masking devices or white noise machines</li> <li>Relaxation therapies</li> <li>Medication adjustments</li> <li>Diet and lifestyle adjustments</li> </ul> <p>In addition, intensive behavioral therapies can help decrease a person's perception of tinnitus. These can help people learn coping techniques to make tinnitus symptoms less bothersome and help with other problems linked to tinnitus, such as anxiety and depression.</p> <p>Talk with your primary care provider or an audiologist if tinnitus interferes with your daily life or if you’re experiencing dizziness or hearing loss.</p> <p><a href="/providers/trista-williams-aud" target="_self" title="Opens in same window."><em>Trista Williams</em></a><em> is an <a href="/services-and-treatments/audiology" target="_self" title="Opens in same window.">audiologist</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Adult and pediatric diagnostics and treatment</li> <li>Assistive hearing devices</li> <li>Audiological evaluations</li> <li>Aural rehabilitation </li> <li>Bone conduction implants</li> <li>Custom earplugs for musicians</li> <li>Dizziness</li> <li>Earmolds and ear impressions</li> <li>Hearing aids for adults and children</li> <li>Hearing aid repairs</li> <li>Hearing conservation and noise-induced hearing loss</li> <li>Hearing loss</li> <li>Hearing protection</li> <li>Tinnitus</li> </ul>Au.D.<p><strong>Education</strong></p> <ul> <li>Doctor of Audiology, University of Wisconsin-Madison</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Medical College of Wisconsin</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Speech-Language and Hearing Association</li> <li>Fellow, American Academy of Audiology</li> <li>Wisconsin Speech, Language, and Hearing Association</li> </ul>Williams<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/trista-williams-aud.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B66BFEFAF424A92F66C7A90E7E4378F6" alt="Trista Williams, Au.D." width="280" height="280" DisableNVelocity="true" />Trista<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20678525Trista Williams, Au.D.1{18E5E65E-45C8-4C48-BD32-A914794E2AA4}<img src="/-/media/national-files/images/hometown-health/2023/provider-giving-hearing-test-to-patient.jpg?h=370&iar=0&w=660&sc_lang=en&hash=152528874D0DE3D8AD1E22D2E872FA78" alt="Provider giving hearing test to patient" width="660" height="370" DisableNVelocity="true" />Ear HealthAn audiologist specializes in evaluating and treating people of all ages with hearing loss, dizziness and balance disorders. Specialty audiology consultation is available for assessment and treatment of hearing loss, tinnitus, dizziness and balance disorders.Michele Halterman3/30/2019A Mayo Clinic study asking participants 70 and older how their memory now compared with their memory of the past indicated that 4 in 5 had trouble remembering people’s names.Memory loss<a href="/-/media/national-files/images/hometown-health/2017/alzheimers-quick-facts-975x1241.jpg?sc_lang=en&hash=2E31F284EFFA5AE6474FB94EE8A55051" target="_blank" title="Opens in a new window."><img alt="Alzheimer Quick Facts" src="/-/media/national-files/images/hometown-health/2017/alzheimers-quick-facts-497x517.jpg?h=312&w=300&sc_lang=en&hash=7DB945DDAD95F0147E11906865FB173E" style="height: 312px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /></a> <p>A Mayo Clinic study asking participants 70 and older how their memory now compared with their memory of the past indicated that 4 in 5 had trouble remembering people’s names.</p> <p>The fairest thing to say about memory loss is that the most significant risk factor is aging. Most people will certainly experience some loss of memory in their 70s and 80s, but some start to notice it as early as their 50s.</p> <p>A mild degree of memory loss is quite common. But memory loss can be a symptom of dementia, which I define as the inability to think as well as you used to. Although Alzheimer’s disease — a progressive, degenerative brain cell disease that affects memory and mental function — is the most common form of dementia, the condition doesn’t necessarily include memory loss. It refers to degradation in thinking, caused by old age, that can affect your daily function.</p> <p>The best thing you can do to keep memory loss at bay and sustain mental function for longer is to maintain physical fitness, be intellectually engaged, make heart-healthy food choices and stay socially connected.</p> <p>When it gets beyond "Where are my car keys?" and "Where are my reading glasses?" — when you start to forget important information and, most importantly, those around you start to notice your forgetfulness — it doesn’t mean you have Alzheimer’s or dementia. But, it probably merits a look by your physician to examine what might be going on.</p> <h2>Brain games to help prevent dementia</h2> <p>Crossword puzzles, Sudoku, word searches, mazes: You might have heard that activities such as these can be effective brain games to stay sharp. Some of these claims are based on real science, and if you engage in these activities, you may keep yourself mentally fresher and sharper for a longer period of time. The big challenge is determining whether or not this transfers into any real-life activity. We think so, but we don’t know for sure.</p> <p><a href="/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy" target="_self" title="Opens in same window.">Keeping active mentally, physically and socially</a> might play a role in keeping your memory healthier for longer. There is increasing evidence now that lifestyle modifications can affect your cognitive function going forward. That doesn’t mean that lifestyle modifications will necessarily prevent Alzheimer’s disease.</p> <p>However, physical activity is healthy for your body, and playing games is just plain fun. So, why not take the gamble and enjoy life as fully as possible while you’re at it?</p> <p><em><a rel="noopener" href="http://www.mayoclinic.org/biographies/petersen-ronald-c-m-d-ph-d/bio-20054548" target="_blank" title="Opens in a new window.">Ronald Petersen, M.D., Ph.D.</a>, is a neurologist at Mayo Clinic and director of the <a rel="noopener" href="https://www.mayo.edu/research/centers-programs/alzheimers-disease-research-center" target="_blank" title="Opens in a new window.">Mayo Clinic Alzheimer’s Disease Research Center</a> in Rochester, Minnesota</em></p><img src="/-/media/national-files/images/hometown-health/2017/alzheimers-quick-facts-497x517.jpg?h=517&iar=0&w=497&sc_lang=en&hash=236238DC2FF5F418B7DAD0528A4522A7" alt="Get quick facts about Alzheimer's disease from Mayo Clinic Health System." width="497" height="517" DisableNVelocity="true" />Dementia/Alzheimer's DiseaseDementia isn't a specific disease. Instead, dementia describes a group of symptoms affecting thinking and social abilities severely enough to interfere with daily functioning. Many causes of dementia symptoms exist. Alzheimer's disease is the most common cause of a progressive dementia. AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.Michele Halterman8/2/2023Stroke symptoms come on suddenly. And women are more like to have a stroke than men. There’s an acronym to make it easy to recognize and act on these symptoms: Think FAST.With stroke, time is survival<p>What happened to my arm? Why can't I walk right? What's wrong with my mom's face? It's drooping on one side, and her words don't make sense.</p> <p><a href="/hometown-health/speaking-of-health/who-is-most-at-risk-for-a-stroke" target="_self" title="Opens in same window.">Stroke affects someone</a> about every 40 seconds in the U.S. Suddenly, life is changed.</p> <p><a href="/hometown-health/speaking-of-health/stroke-what-it-is-and-the-different-types" target="_self" title="Opens in same window.">Stroke</a> occurs when your brain isn't getting enough blood flow, which deprives brain cells of oxygen. That decreased blood flow can be from bleeding in the brain or blockage of the arteries supply blood to your brain. Without oxygen, brain cells lose function. If the situation isn't quickly corrected, it can cause cell death and permanent disability. </p> <p> That's why it's essential to know the common warning signs of a stroke. If you see the signs, it's time to call 911.</p> <h2>Stroke symptoms come on suddenly, and there's an acronym to make it easy to recognize and act on these symptoms. Think FAST:</h2> <ul> <li><strong>Face</strong> — Ask the person to smile. Does one side of the face droop?</li> <li><strong>Arms</strong> — Ask the person to lift both arms. Does one arm drift downward, or is the person unable to raise one arm?</li> <li><strong>Speech</strong> — Ask the person to repeat a simple or common phrase. Is the person's speech slurred or strange-sounding?</li> <li><strong>Time</strong> — If you notice any of these signs, call 911, because after 4½ hours, treatment options quickly evaporate.</li> </ul> <h2>Women and stroke</h2> <p>Women of all ages should pay more attention to the risk of stroke than men. In the U.S., about 55,000 more women than men have a stroke each year. While stroke is the fifth-leading cause of death for men, it is the third-leading cause of death for women. As the population ages, these trends are likely to continue to rise.</p> <p>Men and women share many of the same risk factors for stroke, but women have sex-specific risk factors, including pregnancy, use of oral contraceptives and hormonal therapy. About 3 out of 10,000 pregnant women will have a stroke during pregnancy, compared to 2 out of 10,000 women who are not pregnant. Women on oral contraceptives who also have high blood pressure double their risk for stroke. Preeclampsia, which is elevated blood pressure during pregnancy, doubles the risk of stroke later in life, even once blood pressure returns to normal after delivery.</p> <h2>Stroke risk factors</h2> <h3>Factors that increase the risk of stroke include:</h3> <ul> <li>A personal or family history of stroke or heart attack</li> <li>Being over age 55</li> <li>Being overweight or obese</li> <li>Certain <a href="/hometown-health/speaking-of-health/racing-heart-beat-heart-arrhythmia-101" target="_self" title="Opens in same window.">irregular heart rhythms</a></li> <li>Diabetes</li> <li><a href="/-/media/national-files/images/hometown-health/2021/know-your-numbers-blood-pressure.jpg" target="_self" title="Opens in same window.">High blood pressure</a></li> <li>High cholesterol</li> <li>Physical inactivity</li> <li>Smoking</li> </ul> <h4>In addition, some risk factors for stroke are more common in women than they are in men, including:</h4> <ul> <li>Migraines with aura — a type of headache accompanied by distortions in vision and hearing</li> <li>Cerebral vein thrombosis — blood clot formations in the brain</li> <li>Atrial fibrillation — an irregular and often rapid heart rate</li> </ul> <h3>The signs of stroke are the same for women and men, including:</h3> <ul> <li>Sudden numbness or weakness of the face, arm or leg, especially on one side of the body</li> <li>Sudden confusion, trouble speaking or understanding</li> <li>Sudden trouble seeing or blurred vision in one or both eyes</li> <li>Sudden trouble walking, dizziness, loss of balance or coordination</li> <li>Sudden severe <a href="/hometown-health/speaking-of-health/common-questions-about-headaches" target="_self" title="Opens in same window.">headache</a> with no known cause</li> </ul> <h2>Stroke treatment</h2> <p>It's worth repeating: If you have the symptoms of a stroke — think FAST — call 911 and get to a hospital emergency department immediately. Some treatment options are available only if you quickly get medical attention. Treatment will depend on time of symptom onset, whether you take blood thinners, and whether your stroke is from brain bleeding, or narrowed or blocked arteries. If your stroke results from bleeding in your brain, neurosurgical procedures may be done to help improve your recovery.</p> <p>If the stroke is the result of a narrowed or blocked artery, you may receive clot-busting medications or undergo a procedure to remove the blood clot.</p> <h2>Beyond the obvious</h2> <p>The onset of depression is triggered in more than half of people who experience a stroke. In addition to changing family dynamics, a stroke also can cause less obvious changes. Get physical and emotional care if you or someone you know has had a stroke, and speak to a health care professional about any questions or concerns.</p> <p>For yourself, your family and everyone else you care about, take time to know the symptoms of a stroke — think FAST. Encourage others to become aware, and learn about your personal risk factors. That way, if or when we meet, it's less likely to be in the Emergency Department.</p> <p><a href="/providers/felix-chukwudelunzu-md" target="_self" title="Opens in same window."><em>Felix Chukwudelunzu, M.D.</em></a><em>, is a <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">neurologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Cerebrovascular disease</li> <li>Peripheral arterial disease</li> <li>Stroke</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Wayne State University School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Department of Neurology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Cerebrovascular Diseases, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Neurology </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Diplomate, American Board of Psychiatry and Neurology</li> <li>Fellow, American Academy of Neurology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Neurology, Mayo Clinic College of Medicine and Science</li> </ul>Chukwudelunzu<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/felix-chukwudelunzu-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A7D0C727535C22801FA05BD51CB6AADF" alt="Felix Chukwudelunzu, M.D." width="280" height="280" title="Felix Chukwudelunzu, M.D." DisableNVelocity="true" />{38371586-2A4A-4B53-A65E-1B9DBFBC7ABF}Felix<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12003727Felix Chukwudelunzu, M.D.1{954F8C76-231B-4BB6-AB03-24CD0E4834AC}|{D68138A4-E93F-4DDA-BA2A-9B9545F14DD3}<img src="/-/media/national-files/images/hometown-health/2022/bearded-person-white-shirt-blue-stripes.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CC4956CCE42E91859049A62B1B95D2DE" alt="Bearded person wearing white shirt with blue stripes" width="660" height="370" DisableNVelocity="true" />StrokeAs one of the leading causes of death in the U.S., stroke will affect 80% of families during their lifetimes, according to the National Stroke Association. And the faster care you receive for stroke, the better. Learn more about stroke prevention, symptoms and treatments here.Stroke AwarenessA stroke occurs when the blood supply to part of your brain is interrupted or severely reduced, depriving brain tissue of oxygen and food. A stroke is a medical emergency. Prompt treatment is crucial. Early action can minimize brain damage and potential complications.<br/>Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller8/21/2025Women with urinary incontinence often think it’s untreatable and something they have to learn to live with. Thankfully, this is not the case, and there are many options to treating urinary incontinence, including surgery.Too Embarrassed to Ask: Is urinary incontinence in women treatable?<p>Women experiencing urinary incontinence often think it's untreatable and something they have to learn to live with. Thankfully, this is not the case, and there are many options to treating urinary incontinence, including surgery.</p> <p>The first step in determining what treatment option is right for you is to understand what type of urinary incontinence you are suffering from. There are four main types of urinary incontinence, including stress, urgency, mixed and overflow.</p> <p>If your leakage happens mostly with physical activity, such as coughing, sneezing, laughing or jogging, then you likely have stress incontinence or stress predominant mixed incontinence. On the other hand, if the leakage is mostly when you have a strong urge to urinate, then you likely have urgency incontinence or urge predominant mixed incontinence. </p> <h2>How do you know if surgery is the next step? Have you:</h2> <ul> <li>Tried simple treatments, such as a lifestyle modification, pelvic muscle exercises and bladder training?</li> <li>Consulted with your healthcare provider about medications and/or nonsurgical options?</li> <li>Decided you will not be getting pregnant in the future?</li> </ul> <p>If you have done all of these and still feel incontinence is interfering with your daily routine, your next step may be surgery.</p> <h3>If your urine leakage is associated with any of these symptoms, you should see your OB-GYN provider immediately:</h3> <ul> <li>Blood in the urine</li> <li>Painful urination</li> <li>Abdominal pain</li> <li>Pelvic pain</li> <li>Pelvic surgery or trauma</li> <li>Other pelvic problems, such as prolapse</li> <li>Neurologic symptoms, such as sudden numbness in the genitals or weakness in the legs</li> </ul> <h2>How do you determine what type of surgery is most likely to help with your symptoms?</h2> <p>The two most common types of surgery are midurethral sling surgery and bladder botox injections. If you're being treated for stress incontinence or stress predominant mixed incontinence, your provider may recommend the midurethral sling surgery. If you have urgency incontinence or urge predominant incontinence, your provider may suggest bladder botox injections.</p> <h2>What results should you expect from surgery?</h2> <p>Midurethral sling surgery typically is performed on those suffering from stress urinary incontinence. Studies show that over 77% of women with stress urinary incontinence are cured or have significant improvements lasting up to 11 years after surgery.</p> <p>Complications from sling surgery may include urgency symptoms, difficulty passing urine, urinary infection, difficulty with intercourse or groin and thigh pain. Note that many of these complications are temporary. Bladder botox injections are for patients with urgency incontinence. The effectiveness of the injection lasts on an average six months and provides an average cure rate for urgency incontinence of 58%.</p> <p>Women may experience difficulty passing urine and get a urinary infection. Other less common side effects include constipation, flu-like symptoms, dry mouth and malaise. </p> <p>Although urinary incontinence may not be glamorous to discuss with your provider, it's quite common among women. Our OB-GYN staff are highly trained to help you find the treatment option that best fits your lifestyle. </p> <p><a href="/providers/fadi-yahya-md" target="_self" title="Opens in same window."><em>Fadi Yahya, M.D.</em></a><em>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a>, Minnesota.</em></p><ul> <li>Incontinence</li> <li>Infertility evaluation and treatment</li> <li>Menstrual disorders</li> <li>Pelvic pain and endometriosis</li> <li>Prolapse of pelvic organs, including uterus, bladder, rectum and bowel</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>American University of Beirut</li> <li>Master of Healthcare Administration, University of Southern California</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Obstetrics and Gynecology, American University of Beirut</li> <li>Riverside Regional Medical Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Obstetrics and Gynecology, American Board of Obstetrics & Gynecology</li> <li>Minimally Invasive Gynecologic Surgery Focused Practice Designation, American Board of Obstetrics & Gynecology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Yahya<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/fadi-yahya-md.jpg?h=280&iar=0&w=280&hash=E736BD0910ABE8C3992BE5C3A07ABB0C" alt="Fadi Yahya, M.D." width="280" height="280" DisableNVelocity="true" />{668BC882-2740-41A2-AD6E-97954A90F269}Fadi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15562000Fadi Yahya, M.D.1<img src="/-/media/national-files/images/hometown-health/2017/urinary-incontinence.jpg?h=370&iar=0&w=660&sc_lang=en&hash=4606A247C0BCA969AC72EEB4688A3007" alt="Too Embarrassed Urinary Incontinence blog image" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Urinary IncontinenceThe loss of bladder control is a common and often embarrassing problem. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that's so sudden and strong you don't get to a toilet in time. For most people, simple lifestyle changes or medical treatment can ease discomfort or stop urinary incontinence.Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Michele Halterman3/17/2017By now, you likely have put in hour after hour, day after day and week after week of training for this race. Have you found yourself begging family and friends for forgiveness while dedicating so much time to achieving your goal?Monday Run Day 9: Balancing training and family<img alt="MRD_time_504x504" src="/-/media/national-files/images/hometown-health/2017/mrd_time_504x504.jpg?h=300&w=300&sc_lang=en&hash=F3634CA27179DB9BC132FFCC0C02F974" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>By now, you likely have put in hour after hour, day after day and week after week of training for this race. That’s impressive! All that training time had to come from somewhere. Have you found yourself begging family and friends for forgiveness while dedicating so much time to achieving your goal?</p> <p><a href="/providers/dawn-mihalovic-bayer-pac" target="_self" title="Opens in same window.">Dawn Mihalovic-Bayer</a>, a physician assistant at <a href="/locations/barron" target="_self" title="Opens in same window.">Mayo Clinic Health System – Northland in Barron</a>, knows what it’s like to balance intense training with family obligations. As a mom of two girls, ages 10 and 13, Dawn and her husband, a teacher, have plenty to keep them occupied.</p> <p>“We have a pretty busy life for an average family,” Dawn says. “It helps that we have a couple of grandparents in the area.”</p> <p>It was being able to keep up with her girls when they were little that inspired Dawn to get active and into better shape, and that continues to motivate her. She says she’s always training for a marathon or triathlon but does not want her family to feel neglected.</p> <p>“It means getting up at dawn and being out at first light on the bike or in the pool when it’s dark, trying to get as much training as I can while my kids are still sleeping,” Dawn says. She also has managed to make training a family activity.</p> <p>“If I can incorporate them when I’m training, I do,” Dawn says. “I’ll take them to the pool or biking. Sometimes they run on the treadmill while I’m riding my bike inside on a trainer.” Both of her daughters are runners and triathletes, though her husband has yet to catch the bug.</p> <p>So, how does a busy mom who also works outside the home fit all that she needs to into a 24-hour day? Dawn says she has learned to make some adjustments, such as working a bit less during peak training for the Ironman Triathlon and cutting herself some slack.</p> <p>“I do cook all of our meals — I’m pretty big on nutrition — but my house isn’t as clean as it could be,” she says. </p> <p>You can do the same things Dawn does:</p> <ul style="list-style-type: disc;"> <li>Make priorities, and cut yourself some slack along the way to achieve balance.</li> <li>If they’re interested and able, consider getting your family involved in your training to have a positive impact on their health and fitness level, while also creating family memories.</li> <li>When you think about the long term, maybe a few chores can wait while you work through the toughest parts of this challenge. There will always be more dust, dirty dishes and laundry.</li> </ul> <p>This time is for you, and you’re worth the time and investment. When you cross the finish line, it all will be worth it.</p><img src="/-/media/national-files/images/hometown-health/2017/mrd_time_504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=682DC472541A6904B599D3F4A29BA671" alt="MRD_time_504x504" width="504" height="504" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller4/23/2025 Eating and exercise are closely connected. Proper nutrition is essential for building strength and fueling activity. These five tips will get you started training for an athletic event. 5 nutrition tips to maximize your workouts <p>Are you looking for ways to maximize your workout or training plan, but are unsure where to start? An excellent starting point is nutrition. Eating and exercise are closely connected; proper nutrition is essential for building strength and fueling activity. Try these five nutrition tips to help boost the benefits of your exercise routine.</p> <h2>1. Eat a balanced diet of carbs, protein and fats.</h2> <h3>Carbohydrates</h3> <p>Eating a variety of carbohydrate sources, such as whole grains, fruits and vegetables, is key to optimizing sports performance, especially for high-intensity and long-duration exercise programs. Consuming carbs<strong> </strong>creates energy for the central nervous system and muscles, while also supporting digestion, microbiome health and immune function. Plan to eat carbohydrates throughout the day for meals and snacks. It's recommended that carbs make up 45%–65% of your total daily calories.</p> <h3>Protein</h3> <p>Protein supports energy metabolism, immune system function and hormone production. During a workout, it helps sustain your energy level, and afterward, it's essential for muscle recovery. Ideal protein intake is .6–.9 grams per pound of body weight per day. For example, if you weigh 150 pounds, you should be eating 90–135 grams of protein per day.</p> <p>For maximum benefit, spread your protein intake throughout the day. Aim for .12–.19 grams per pound in one sitting. If you weigh 150 pounds, plan to eat about 18 grams of protein per snack and 29 grams per meal.</p> <h3>Fats</h3> <p>Fats provide energy when your body is at rest, but they're also ideal fuel for low-intensity and long-duration activity. They play an important role in brain function, heart health, mental health, joint mobility and post-workout recovery. However, they also can trigger inflammatory responses.</p> <p>The type of fat does matter. Choose plant-based fats from avocados, olive oil, canola oil, almonds, pistachios, walnuts, and fatty fish like salmon, tuna and cod.</p> <p>Portion control also is a factor when it comes to fats, especially if you want to lose weight as you increase activity. Regardless of the type of fat, this macronutrient contains 9 calories per gram, which can add up. Total fats should account for no more than 20%–35% of daily calories.</p> <h2>2. Set pre-workout goals.</h2> <h3>When it comes to nutrition, consider these nutritional goals:</h3> <ul> <li>Consume enough calories from carbohydrates through foods and beverages high in carbs.</li> <li>Eat enough to prevent hunger. Concentrate on easily digested, high-quality carbohydrates such as bananas, grapes, watermelon, dates and peaches, and foods with low-to-moderate protein content, fiber and fat to prevent digestive issues.</li> <li>Drink adequate fluids and electrolytes.</li> </ul> <h3>Snacks can fuel a strong workout. Try these pre-workout snacks based on your exercise time frame:</h3> <ul> <li><strong>One or more hours before an activity</strong><br> 1/2 cup dry oatmeal with nuts and fruit</li> <li><strong>Up to one hour before an activity</strong><br> Banana and 1 tablespoon of natural peanut butter or energy bites</li> <li><strong>Five to 15 minutes before an activity</strong><br> Small handful of raisins or other dried fruit, 1 tablespoon of honey and an electrolyte drink</li> </ul> <h2>3. Set post-workout goals.</h2> <p>It's important to refuel as soon as possible after exercise. Aim to eat 30 minutes to two hours after your workout. Waiting longer than two hours may reduce your body's ability to replenish the nutrients it used through exercise by 50%.</p> <p>Take in enough carbohydrates to maintain blood glucose levels and restore glycogen, your body's store of glucose. By consuming 15–30 grams of protein, you maximize your synthesis of muscle protein.</p> <h3>Post-workout snacks can be heartier to begin replenishing your energy stores. These are good choices:</h3> <ul> <li>Veggie egg bake with whole-wheat toast.</li> <li>Protein drink or protein powder fruit smoothie.</li> <li>Roasted red pepper, chicken and hummus wrap with veggies and fresh cherries.</li> </ul> <h2>4. Know how to hydrate.</h2> <p>Losing just 2% of your body's fluid may decrease energy metabolism and lower cognitive function by 5%. To calculate the hydration you need, divide your weight by two for the total ounces per day. For example, if you weigh 150 pounds, you should take in a minimum of 75 ounces of fluid per day.</p> <p>If you're well-hydrated, you generally won't be thirsty. Thirst is a sign you're not taking in enough fluids. Be aware of the color of your urine — the lighter yellow it is, the more hydrated you are.</p> <p>Water, seltzer, juices, sports nutrition drinks, 6–12 ounces of coffee or tea and high-fluid fruits and veggies are good hydration sources.</p> <p>Other factors affect hydration when working out. Ensure you're eating enough<strong> </strong>carbs and sodium. Keep in mind that carbohydrate and sodium needs can vary dramatically by person.</p> <h2>5. Don't forget micronutrients, phytochemicals, functional ingredients and rest</h2> <h3>Micronutrients</h3> <p>Iron deficiency is most common among women and those with high-intensity exercise routines. Iron absorption may be best in the morning and after exercise. Be sure to pair iron-rich foods such as dark greens and leafy green vegetables with vitamin C to maximize absorption.</p> <p>Another nutrient to focus on is vitamin D, which benefits muscle function, bone health, immunity and hormone health. Omega-3 fatty acids from walnuts, salmon and cod are good for muscle recovery, heart health, and brain and immune function.</p> <h3>Antioxidant phytochemicals</h3> <p>One reason to <a href="/hometown-health/speaking-of-health/eat-the-rainbow-for-good-health" target="_self" title="Opens in same window.">"eat the rainbow"</a> is to gain the benefits of antioxidant phytochemicals found in a variety of whole plant foods. Eating these foods will boost performance, contribute to recovery and help maintain your overall health.</p> <h3>Functional ingredients</h3> <p>Functional food ingredients are substances thought to provide health benefits beyond basic nutrition.</p> <h4>Here are some that may affect your workout in a variety of ways:</h4> <ul> <li>Caffeine may improve cognition, concentration, muscular strength and power. The effects of caffeine peak about one hour after consuming it. However, before a race, competition or other type of event, consider avoiding caffeine for five days to two weeks to optimize your performance.</li> <li>Creatine may support muscular power, endurance, recovery, mental health and cognition.</li> <li>Collagen may benefit joint health.</li> </ul> <h3>Rest</h3> <p>Don't underestimate the power of rest, which is restorative for the body in various ways. Take time for rest days and strive for at least seven hours of <a href="/hometown-health/speaking-of-health/5-ways-to-get-better-sleep" target="_self" title="Opens in same window.">good sleep</a> each night.</p> <p>Whether you're training for a 5K, triathlon or endurance bike race, you'll perform your best with an optimal balance of nutrition, hydration, rest days and adequate sleep.</p> <p><em><a href="/providers/corrinna-lenort-rdn" target="_self" title="Opens in same window.">Corrinna Lenort</a> is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p> <ul> <li>Diabetes</li> <li>Weight management</li> </ul>RDN, LD<p>Patients can expect feeling seen and heard during appointments. I strongly believe in individualized nutrition care based on a patient's main concerns and health goals they want to focus on. My nutrition philosophy is small, sustainable changes for long-term success.</p> <p>I enjoy spending time with my family and friends. My hobbies include nice evening walks, being outside and squeezing in short exercises when a busy life schedule allows the opportunity. I aim to meet needs of people I encounter in my day. I enjoy cooking and trying new recipes; quick and easy are most realistic for me.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Dietetics, South Dakota State University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Dietetic Program, University of South Dakota Center for Disabilities</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetics Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice</li> </ul>Lenort<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/corrinna-lenort-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=19F275E4907F391664940C0314CB187E" alt="Corrinna Lenort, R.D.N." width="280" height="280" DisableNVelocity="true" />Corrinna<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30259811Corrinna Lenort RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2023/nutrition-for-workouts.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BDC36A28387890C48DB654070F0119E6" alt="Nutrition for workouts" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman3/15/2024The thrill of making a wager on the outcome of a big game can be exhilarating. But sports betting can spiral out of control if it becomes an addiction. Learn how to spot the signs of a problem.Don't bet on it: How to know when sports betting is more than entertainment<p>Sports betting has grown in recent years as more states allow online gambling. Throughout history, people have found that applying a wager on a contest makes the outcome more interesting and the online options make that type of betting more accessible than ever.</p> <p>Making a small wager on a game is fun and harmless for many people. The problem with gambling is the subtle way it can take over your behavior and sensibility. This change can happen slowly or quite rapidly depending on a number of variables. However, the outcomes tend to be the same: <a href="/hometown-health/speaking-of-health/7-anger-management-tips-to-prevent-relationship-damage" target="_self" title="Opens in same window.">damage to your relationships</a>, bank accounts, credit rating, and overall mental and physical health.</p> <h2>Gambling beliefs</h2> <p>Simple rules can help you manage your gambling, as well as give you warning signs that you may have a problem with gambling.</p> <p>The first thing to check is your attitude or belief about gambling. Your beliefs will affect the way you conduct yourself when making a wager. The act of gambling itself can strongly contribute to the formation of these beliefs. They may include the idea that gambling is an easy way to earn money or that gamblers are smart enough to beat the odds.</p> <p>You also may think that the more money spent gambling, the more you'll win. That belief is like the advertising "buy now and save" phrase seen in advertising. It sounds believable until you realize how illogical it is. Buying and saving are opposites; one doesn't lead to the other.</p> <h2>Gambling's effect on your brain</h2> <p>The act of gambling has a powerful effect on the human mind. Wagering can create a compulsive dynamic, affecting your mental, emotional and physical health. If your gambling <a href="/hometown-health/speaking-of-health/do-you-have-addictive-personality-traits-video" target="_self" title="Opens in same window.">tips over to addiction</a>, it changes the way the brain operates, leading to a real need for help.</p> <p>According to the Diagnostic and Statistical Manual of the American Psychiatric Association, the criteria for a gambling disorder is persistent, recurrent problematic gambling behavior leading to clinically significant impairment or distress.</p> <h3>A person exhibiting four or more of the following signs in a one-year period meets the criteria for a gambling disorder:</h3> <ul> <li>Being preoccupied with gambling, including having persistent thoughts of reliving past gambling experiences, handicapping or planning the next venture, and thinking of ways to get money to gamble more.</li> <li>Being restless or irritable when attempting to cut down or stop gambling.</li> <li>Chasing your losses after losing money gambling by trying to gamble more to get back to even.</li> <li>Gambling when feeling distressed, helpless, guilty, <a href="/hometown-health/speaking-of-health/addressing-your-mental-health-by-identifying-the-signs-of-anxiety-and-depression" target="_self" title="Opens in same window.">anxious or depressed</a>.</li> <li>Jeopardizing or losing a significant relationship, job, or educational or career opportunity because of gambling.</li> <li>Lying to conceal the extent of your gambling.</li> <li>Making repeated unsuccessful efforts to control, cut back or stop gambling.</li> <li>Needing to gamble with increasing amounts of money to achieve the desired excitement.</li> <li>Relying on others to provide money to relieve desperate financial situations caused by gambling.</li> </ul> <p>If any of this sounds familiar, it might be an indication that you need to reconsider your gambling habits. If your attempts to control gambling fail, consider seeking help from an addiction professional.</p> <h3>Once you accept that gambling is for entertainment only, follow these simple guidelines to manage it:</h3> <ul> <li>Avoid ATM machines or using lines of credit.</li> <li>Don't gamble while <a href="/hometown-health/speaking-of-health/does-drinking-alcohol-kill-brain-cells" target="_self" title="Opens in same window.">drinking alcohol</a>.</li> <li>Don't play a game you don't understand.</li> <li>Limit the time you spend gambling.</li> <li>Money for placing a wager should come only from your entertainment budget.</li> <li>Never borrow money while gambling.</li> <li>Never lie about your wins or losses.</li> <li>Only bet what you can afford to lose.</li> <li>Remember the principle of gravity: What goes up must come down.</li> </ul> <p>The No. 1 rule for gambling is don't chase your losses. Ultimately, you will lose money gambling. It's entertainment, not income. Otherwise, providers of that entertainment — casinos and online apps — would quickly be out of business.</p> <p> If you look forward to the annual activity of selecting your brackets or trying to pick the champion of the big game, just remember that gambling and wagering can be a slippery slope.</p> <h4>Watch this video about how to deal with addictions, including gambling:</h4> <p><iframe width="560" height="315" src="https://www.youtube.com/embed/RzX4DiPr_oQ" title="Dealing with addictions" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><em><a href="/providers/brien-gleeson-lpc-csac" target="_self" title="Opens in same window.">Brien Gleeson</a> is licensed professional counselor in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p> <ul> <li>Adult children of alcoholics and co-dependency</li> <li>Families impacted by addiction</li> </ul> L.P.C., CSAC <p>I specialize in patients ages 10 and older.</p> <p><strong>Education</strong></p> <ul> <li>Social Work, University of Wisconsin-Eau Claire</li> <li>Guidance & Counseling - Alcohol and Other Drug Abuse, University of Wisconsin-Stout</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Alcohol and Other Drug Abuse, Lutheran Social Services-Fahrman Center</li> <li>Social Work, Child & Family Services</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Clinical Substance Abuse Counselor</li> <li>Licensed Professional Counselor</li> </ul>Gleeson<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/brien-gleeson-lpc-csac.jpg?h=200&iar=0&w=200&sc_lang=en&hash=9897E606B8D6CE708B01D434A2CF31E6" alt="Brien Gleeson, L.P.C., CSAC" width="200" height="200" DisableNVelocity="true" /> {0AFC5615-156D-4364-B866-752114EC92E2}Brien<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14604442Brien Gleeson, L.P.C. 1{67744200-E25F-439A-8B70-572A5A091172}|{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2020/guy-group-excited-gestures.jpg?h=370&iar=0&w=660&sc_lang=en&hash=908FB1CA45350C2EFE2D89EFFD176EE3" alt="Guy group excited gestures" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Micah Dorfner3/8/2017Did you know your posture can contribute to shoulder pain? A common shoulder condition seen in the physical therapy clinic is referred to as shoulder impingement. Learn how improved posture can mean less pain and greater range of motion.Poor posture can cause shoulder pain<img alt="Shoulder Pain 2" src="/-/media/national-files/images/hometown-health/2017/shoulder-pain-2.jpg?h=225&w=400&sc_lang=en&hash=F78BB0D95380447C1B842A253B679137" style="width: 400px; height: 225px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>Did you know your posture can contribute to shoulder pain? A common shoulder condition seen in the <a href="/services-and-treatments/physical-therapy" target="_blank" title="Opens in new window">physical therapy clinic</a> is referred to as shoulder impingement. Often, rotator cuff tendons press on the coracoacromial arch of the shoulder, which causes pain with reaching movements, lying on the involved side and changes in the motion of the shoulder.</p> <p>Although some compression of this joint is good and considered normal, these forces are causing too much contact during shoulder motions in the impinged shoulder. Common causes of impingement include:</p> <ul style="list-style-type: disc;"> <li>Repetitive overhead movement</li> <li>Compression to the shoulder with a fall or other trauma</li> <li>Osteoarthritis</li> <li>Weakness</li> <li>Poor posture</li> </ul> <p>It’s important to know there are many different causes and types of impingement. Getting an evaluation to determine the cause for your symptoms is key. Essential components of managing this condition include improving the balance of strength and motion of the shoulder and changing posture.</p> <p><strong>Sources of shoulder strength</strong></p> <p>Most of us think of the rotator cuff when considering the strength of the shoulder, because the job of these smaller muscles is to give stability to the shoulder joint during movement. The larger muscles of the shoulder and back must support these smaller muscles in order to function efficiently.</p> <p>Shoulder and back muscles affect the position of the spine, shoulder blades and neck. All too often, they are weaker than the muscles in the front of our body due to prolonged sitting, sedentary lifestyles, and frequent and extended use of phones and computers. This change in balance to the shoulder and the resulting effect on posture keeps the rotator cuff from working well.</p> <p><strong>Posture and shoulder motion</strong></p> <p>Why does posture matter with shoulder pain?<strong> </strong>When you are resting, it may not. Unfortunately, changes in posture also can change the way we move and use our body. Our posture can impact: </p> <ul style="list-style-type: disc;"> <li>Positioning of the shoulder blade</li> <li>How efficient the muscles of the shoulder are</li> <li>How well the muscles work together</li> <li>Space available at the shoulder for movement</li> <li>Positioning of the arm as it raises</li> </ul> <p>Here’s an easy way to see how your posture changes the available motion of your shoulder. Sitting with slouched posture, raise your arm as high as you can manage. Do you feel tightness and pinching with this motion? Now, sit with your best posture and complete the same motion. Does your motion improve? Does your pain change?</p> <p><strong>How to improve posture</strong></p> <p>Basic posture changes to improve shoulder motion include rolling shoulders up and back, then letting them relax down, tucking chin down lightly, and sitting up from the hips. Sometimes standing against a wall and making contact with your hips, upper back and head can help gain this position. Keep your shoulder blades down and back to “pinch” the shoulders together lightly. </p> <p>Changing posture frequently and having greater awareness of positioning are vital to changing your habits. If you’re having difficulties with proper posture, you may want to consider getting professional help to gain motion, strength and knowledge to change your habits.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2017/shoulder-pain-2.jpg?h=225&iar=0&w=400&sc_lang=en&hash=443398D937489D76241DE576EDFB7CC3" alt="Shoulder Pain 2" width="400" height="225" DisableNVelocity="true" />Pain ReliefApproximately 50 million people in the U.S. live with chronic pain. If you experience chronic pain, you're not alone. Learn about the ways to deal with painful disorders, from at-home solutions to drug treatments, injectable or implantable therapies to surgery.Rehabilitation TherapyRestoring movement and function to people injured or impaired by disease or injury.Michele Halterman6/15/2020We’ve all been there. Your toddler is having a meltdown in the middle of the grocery store aisle. What do you do now? These 4 tips may offer some techniques you haven’t tried yet.4 tips for temper tantrums<p>We’ve all been there. Your toddler is having a meltdown in the middle of the grocery store aisle. What do you do now? Temper tantrums are an immature way of expressing negative feelings.</p> <h3>These 4 tips may offer some techniques to help your child channel their feelings in a positive way:</h3> <h4>1. Encourage your child to talk about their feelings.</h4> <p>Give your child an emotional vocabulary by giving the feelings names. You could say, "I know you wanted that cereal. I understand that you're angry. Instead of screaming say: 'I'm mad.'"</p> <h4>2. Stay calm.</h4> <p>If you reward tantrums with something your child wants, the tantrums are likely to continue. Try redirecting your child to a different activity, or leave the room until they regain control.</p> <h4>3. Keep the child safe while not giving too much attention.</h4> <p>When your child quiets down, you might say, "Tantrums won't get my attention. If you want to tell me something, you have to use your words."</p> <h4>4. Try to keep your child on schedule with regular meals/snacks and sleep routine.</h4> <p>Children may have more tantrums when they are hungry or tired. Once your child is over their tantrum, come back together lovingly. To do this, you need to validate their feelings, help them process the situation and offer unconditional love. Try saying, "You were so angry. It looked like you felt…" and "I am here, and I always love you, even when you are screaming and upset."</p> <p>As your child’s self-control improves, tantrums should become less common. Most children begin having fewer tantrums by age 3 1/2. If you're having concerns about your child's tantrums, talk with a health care provider.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2020/toddler-pouting.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C067BF4A820B50A57C4732832B09F64B" alt="Toddler pouting" width="660" height="370" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Back to SchoolMichele Halterman3/20/2023Spring has sprung. And with warmer weather comes time outdoors after a long winter. Remember these safety tips as you resume yardwork and clear clutter with spring cleaning.Make this spring a safe one<p>Spring has sprung. Well, at least it's trying. Spring in the Midwest is lovely, but it's important to keep safety in mind as the weather warms and outdoor activities resume.</p> <h2>Nothing can ruin a beautiful spring day like an accident, so remember these tips as you head out:</h2> <h3>Stinging insects</h3> <p>The bugs are back, and a sting can cause an allergic reaction. If you're stung, remove the stinger with a quick scrape of a fingernail or credit card edge. Treat reactions, such as redness, swelling, itching or discomfort near the site of the sting, with cold compresses and antihistamines.</p> <p>Seek immediate medical attention if you have tightness in your chest, difficulty breathing, swelling of your tongue, a hoarse voice, dizziness, nausea or a loss of consciousness.</p> <h3>Yardwork</h3> <p>Spring is the perfect time to clear your yard and landscaping of winter debris. Remember to wear gloves, goggles, sturdy shoes and long pants, especially around machinery.</p> <p>Use hearing protection when operating machinery. If you have to raise your voice to talk to someone an arm’s length away, the equipment noise can harm your hearing.</p> <h3>Sun safety</h3> <p>The sun's rays in the spring can be surprisingly intense, especially if you've been indoors for most of the winter. When outside, remember to wear a hat, sunglasses and sunscreen, which should be SPF 30 or higher.</p> <p>With the warmer weather, sun and outdoor activities, also comes the risk of dehydration leading to heat exhaustion or <a href="/hometown-health/speaking-of-health/when-temps-rise-remember-these-heatstroke-prevention-tips" target="_self" title="Opens in same window.">heatstroke</a>. So drink plenty of water and find shade on those warm days.</p> <h3>Smoke detectors</h3> <p>The start of daylight saving time is a good reminder to change the batteries in your home's smoke detectors. You should have a detector in each bedroom, outside each sleeping area and on each floor of the house, including the basement. Swap out the batteries and test your smoke detectors when you move your clocks ahead one hour.</p> <h3>Spring cleaning</h3> <p>You may feel motivated to clear some clutter or look for ways to make your house safer to navigate.</p> <h4>Keep these strategies in mind when cleaning to help avoid slips and falls:</h4> <ul> <li><strong>Remove clutter.</strong><br /> Extra boxes, cords and rugs should be stored in a safe place. All of these and more are fall hazards. Keep your house — inside and out — well-lit. Dark rooms and areas pose greater risks than spaces with adequate lighting.</li> <li><strong>Use support as needed.</strong><br /> If you walk with a cane or walker, make sure you use it. Also use hand railings, seating and nonslip treads throughout your home. Don't forget to include your bathroom and shower area.</li> </ul> <h4>Household chemicals on shelves, benches and countertops are another common, overlooked danger in the home. Be sure to: </h4> <ul> <li>Store chemicals in original containers. If that's not an option, clearly label the bottle or can.</li> <li>Keep cleaners and other toxins out of the reach of children.</li> <li>Read warning labels.</li> <li>Follow safety instructions.</li> <li>Have the Poison Control Centers phone number available: <a href="tel:1-800-222-1222">1-800-222-1222</a>.</li> <li>Properly dispose of expired, leaking or contaminated chemicals.</li> <li>Don't combine chemicals.</li> <li>Be diligent about hand-washing after using cleaners and other chemicals.</li> </ul> <h3>Medication safety</h3> <p>It's a good time to evaluate medications in your home. Always keep your medications in their original containers, except for those you place in a daily pill box. Use a pill box to help you take your medications as directed, and always store medication in a safe place. </p> <p>Never take another person's medication, share yours, or take more or less of a medication than directed. Appropriately dispose of unused or unneeded controlled substances and all old medications.</p> <p><a href="/providers/sandy-dahl-pac" target="_self" title="Opens in same window."><em>Sandy Dahl</em></a><em> is a physician assistant in the <a href="/services-and-treatments/emergency-medicine">Emergency Department</a> in <a href="/locations/osseo" target="_self" title="Opens in same window.">Osseo, Wisconsin</a>.</em></p>P.A.-C.<p><strong>Education</strong></p> <ul> <li>Master's degree, Physician Assistant Studies, Pacific University</li> </ul>Dahl<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/sandy-dahl-pa.jpg?h=200&iar=0&w=200&sc_lang=en&hash=E2094E51D233DD0189C7104A974A248F" alt="Sandy Dahl, P.A." width="200" height="200" DisableNVelocity="true" />Sandy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13746197Sandy Dahl, P.A.-C.1<img src="/-/media/national-files/images/hometown-health/2023/weedeating-wearing-rubber-boots.jpg?h=370&iar=0&w=660&sc_lang=en&hash=70EB58C74400D9B8AD9A107EAD9B317E" alt="Weedeating wearing rubber boots" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Michele Halterman11/10/2022About half of adults regularly have headaches. The pain be a dull ache or intense, impacting daily life. Follow these tips to find relief.6 tips for headache relief<p>It's common for adults to <span style="color: #333333;">occasionally </span>experience the tight, aching pain of a tension headache. According to the <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.who.int/mediacentre/factsheets/fs277/en/" target="_blank" title="Opens in a new window.">World Health Organization</a>, about 50% of adults worldwide have had headaches in the last year and about 30% have migraines.</p> <p>Headache pain can slow you down or even stop you in your tracks. It can be intense or a dull ache that lasts for a few days. Regardless of the exact symptoms, you want relief. </p> <h2>Here are six things you can do to help lessen headache intensity or frequency:</h2> <h3>1. Exercise regularly.</h3> <p>Exercise is good for your body, but it also is good for your brain. Exercise is the most effective lifestyle change to significantly reduce headaches.</p> <p>It's a natural stress reliever that lowers the tension that can trigger headaches and releases feel-good endorphins that block pain signals to the brain. Aim for 30 minutes of moderate exercise at least five days a week or 150 total minutes per week to experience the full benefit.</p> <h3>2. Limit caffeine.</h3> <p>Some over-the-counter headache medications include caffeine, and a small amount can help stop your headache. However, heavy caffeine use could be causing your headaches. Too much raises your blood pressure and can trigger a headache.</p> <p>Overall, up to 400 milligrams of caffeine per day is considered safe for most adults. Soda and energy drinks can be particularly high in caffeine, so closely monitor your intake. Any reduction can help, so aim for no more than one cup of coffee or tea a day.</p> <h3>3. Eat a healthy diet.</h3> <p>Some people with chronic headaches or migraines have found relief by changing their diets to eliminate specific foods. For some, a specific food may trigger a headache. For others, certain chemicals in foods can create a trigger load that can reduce the threshold for developing a headache. Check seasoning ingredients, too, as many contain gluten, sugar, salt, preservatives, and artificial colors and flavors.</p> <p>After eliminating potential trigger foods for some time, you can slowly reintroduce them one at a time. Some common foods to eliminate include highly processed foods, caffeine, chocolate, aged cheeses, processed meats high in nitrates, high-sugar foods, gluten and alcohol.</p> <p>Some people find that moving their diet away from processed foods to whole, made-from-scratch foods has made a big difference in their headaches. In addition, you may find that a daily multivitamin and supplements of riboflavin and magnesium help with headaches.</p> <h3>4. Avoid substances.</h3> <p>It's no secret that alcohol, tobacco and illegal drugs affect your brain. Many people who have chronic headaches or migraines are sensitive to alcohol. Limit your alcohol intake to one drink a day if you're a women or two drinks a day if you're a man. If you smoke, quit.</p> <h3>5. Get enough sleep.</h3> <p>Sleep is essential to our well-being, and getting an adequate amount can help reduce headaches. You may find you don't need the recommended full eight hours per night, but it's important you get enough to feel like you're functioning well.</p> <p>Avoid over- or under-sleeping, as this can trigger migraines. If you've been told you snore, talk to your health care provider about sleep apnea, which also can trigger headaches.</p> <h3>6. Relax and recharge.</h3> <p>Stress can make your head hurt, so find something you enjoy doing that reduces stress and gets your creative juices going. Headaches are more likely to occur when you're stressed, so do what you can to keep your stress level under control.</p> <p>Make time to take care of yourself, whether going to an activity or staying home. If you aren't recharged by hanging out with others, then have something at home that helps you get in sync with yourself again.</p> <p>As a bonus, these tips also help other health conditions, including heart disease, depression, Type 2 diabetes and high blood pressure.</p> <p>Talk with your primary care provider if you have headaches occurring a few times per week, are debilitating, last more than one day, or interfere with your daily activities, such as missing work or life activities.</p> <p><a href="/providers/kerri-crank-np" target="_self" title="Opens in same window."><em>Kerri Crank</em></a><em> is a nurse practitioner in <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">Neurology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Migraine treatment</li> <li>Sleep disorders</li> </ul>A.P.N.P.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, University of Wisconsin-Eau Claire</li> <li>Master's degree, Nursing, University of Wisconsin-Eau Claire</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Nurse Practitioner, American Nurses Credentialing Center</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Neurology, Mayo Clinic College of Medicine and Science</li> </ul>Crank<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/kerri-crank-np.JPG?h=280&iar=0&w=280&sc_lang=en&hash=797D346060D81751E1AC88BB09391349" alt="Kerri Crank, N.P." width="280" height="280" DisableNVelocity="true" />{83B8E8A5-0725-4297-AAF0-81658DABE125}Kerri <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13497669Kerri Crank, A.P.N.P.1{B98A8ABA-9382-4804-A585-EA5B53B1D179}|{1903C77E-B711-48A8-9BB1-1CB5B9B8DD8E}<img src="/-/media/national-files/images/hometown-health/2022/two-young-adults-backpacks.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6CA6442A12614345885CD9CC2BE0FEEF" alt="Two young adults wearing coats and backpacks" width="660" height="370" DisableNVelocity="true" />HeadacheHeadache is pain in any region of the head that feels like a sharp pain, throbbing sensation or dull ache. It may develop gradually or suddenly, and last for minutes or days.Michele Halterman11/30/2021Menopause can be a blessing and a curse. Learn how to tell if you're in menopause, what to expect and how to manage symptoms.Pausing to learn more about menopause<p>Menopause can be a blessing for those with a history of heavy periods and pelvic pain, but it also can be a curse for others with new-onset frequent hot flashes, drenching sweats, sleepless nights, mood swings, vaginal dryness and urinary disturbances.</p> <p><a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397" target="_blank" title="Opens in a new window.">Menopause</a> is defined as the cessation of the menses, and it is recognized to have occurred after one year of no menses. In the U.S., an estimated 6,000 women daily and more than 2 million women yearly reach menopause. With an average life expectancy of 81, women are spending greater than one-third of their lives in menopause.</p> <h2>Are you in menopause?</h2> <p>If you have not had a period in the last consecutive 12 months without an obvious cause for it, such as hormonal medications, thyroid problems, pregnancy or a prolactin disorder, you might be in menopause. Elevated levels of follicle-stimulating hormone can suggest menopause or perimenopause in a blood test. This blood test is not necessary to diagnose menopause, however.</p> <h3>Symptoms associated with menopause include:</h3> <ul> <li><strong>Hot flashes</strong> <br /> This is the most common symptom, and it is present in up to 80% of women.</li> <li><strong>Vaginal dryness</strong> <br /> This symptom is present in up to 47% of women.</li> <li><strong>Sleep disturbances</strong><br /> This symptom is present in up to 46% of women.</li> <li><strong>Sexual dysfunction</strong><br /> Apart from vaginal dryness, this symptom could include pain with intercourse and decreased desire.</li> <li><strong>Urinary symptoms</strong><br /> Menopause increases frequency of urination and increases the potential for infections.</li> <li><strong>New-onset depression</strong><br /> Women in menopause are 2½ times more likely to be depressed.</li> </ul> <p>These symptoms can begin before menopause, including the final menstrual period, during a phase called menopause transition. Hot flashes typically peak during the first two years after your last period, lasting on average for three to five years. In some women, hot flashes can last for 10 years of more.</p> <p>Perimenopause includes the menopause transition phase, and it lasts up to one year after menopause.</p> <h2>When and why does menopause happen?</h2> <p>Natural menopause happens when the ovaries permanently stop releasing an egg every month. The median age of natural menopause is 51. At birth, the ovaries contain about 1 to 2 million eggs contained in follicles. A significant proportion of these eggs undergo death through a process called atresia, leaving only 400,000 eggs at the time menstruation begins.</p> <p>With each menstrual cycle, roughly 1,000 follicles are recruited, but only one of these matures to become the dominant egg that gets released into the fallopian tubes in preparation for a potential pregnancy through a process called ovulation. Follicles produce estrogen.</p> <p>On average, a woman ovulates about 400 eggs in a lifetime. Once the ovaries run out of follicles, the estrogen levels drop and natural menopause occurs. This natural drop in estrogen, particularly a form of estrogen called estradiol, usually is gradual and leads to the symptoms associated with menopause and perimenopause. After menopause occurs, the body continues to produce a weaker form of estrogen called estriol that helps mitigate the symptoms.</p> <p>When menopause happens before 40, it is called premature ovarian failure. This can be caused by autoimmune disease, a history of ovarian surgery, chemotherapy, radiation, Turner syndrome and fragile X syndrome. Surgical menopause happens after the surgical removal of ovaries. Induced menopause is menopause caused by surgical removal and by medications, such as Lupron, which is used to treat gynecological problems, including pelvic pain and heavy bleeding.</p> <h2>What are long-term health risks associated with menopause?</h2> <h3>The lack of estrogen affects various systems in the body:</h3> <ul> <li><strong>Bone</strong><br /> A rapid loss of bone density occurs during the immediate years following menopause due to a lack of estrogen. This can lead to weakening of bones and an increased risk of fracture from trivial injury, especially fractures of the hip, wrist or spine. A balanced diet and routine exercise can help maintain bone integrity.</li> <li><strong>Heart and blood vessels</strong><br /> The estrogen produced before menopause protects against heart attacks and stroke. The decline in estrogen, along with other risks factors, such as high cholesterol, high blood pressure and a sedentary lifestyle, leads to an increased risk of heart attacks and stroke. Thus, it is important to eat healthy and maintain a normal diet.</li> <li><strong>Bladder and vaginal tissue</strong><br /> With decreasing estrogen, the lining of the vaginal canal becomes thinner, dryer and less elastic. This can lead to pain during sexual intercourse and an increased susceptibility to vaginal infections. This same lack of estrogen can lead to the urethra becoming inflamed and irritated, leading to more frequent urination and urinary infections. Lubricants and vaginal estrogen can help with these symptoms.</li> </ul> <h2>What is hormone replacement therapy? Am I eligible for it? Is it safe?</h2> <p>Hormone replacement therapy involves replacement of the estrogen hormones to help alleviate distressing menopause-related symptoms. If you have a uterus, you also will require progesterone to prevent excessive thickening of the uterine lining that can lead to precancer or cancer of the uterus.</p> <h3>Currently, hormone replacement is approved and considered safe for use in these ways:</h3> <ul> <li>Relief from moderate to severe hot flashes and night sweats</li> <li>Relief from moderate to severe genitourinary symptoms including urgency, frequency and vaginal dryness</li> <li>In the prevention of osteoporosis and for women who have had their ovaries surgically removed or have undergone menopause early</li> </ul> <p>In these cases, it's recommended to start hormone replacement within the first 10 years of menopause. New studies suggest potential benefits for mood, sleep and joint aches. Surgical removal of ovaries leads to a more abrupt drop in estrogen levels and more drastic symptoms, and this is often benefited by hormone replacement.</p> <p>Vaginal estrogen in the form of a cream or ring can be used in women who are more bothered by the genitourinary symptoms of vaginal dryness, urgency and increased frequency of urination. Low-dose topical formulations of testosterone, along with estrogen replacement, have been shown to improve sexual satisfaction in women who are past menopause.</p> <p>Testosterone therapy has not yet been approved by the Food and Drug Administration (FDA) for use in women, and it can be associated with theoretical risks of abnormal lipid panels, clitoral enlargement, abnormal hair growth and acne.</p> <p>Hormone replacement therapy should be used with caution in women with a history of stroke, heart attack, increased risk of blood clots, history of clots in the lungs of legs, breast cancer, estrogen-dependent cancers, allergy to estrogen, liver dysfunction and/or unexplained vaginal bleeding.</p> <h2>Are there any nonhormonal medications useful in managing menopausal symptoms?</h2> <p>The FDA has approved paroxetine, an antidepressant, for hot flashes associated with menopause. It can be used in women who have contraindications to traditional hormone replacement or who do not want to use hormonal medications. Other nonhormonal medications, such as gabapentin, pregabalin and clonidine, also have been used to manage hot flashes.</p> <h2>Do natural remedies help with menopausal symptoms?</h2> <p>Phytoestrogens, such as soybeans, herbal remedies, including St. John's wort, black cohosh, ginseng and vitamins, have been proposed to help with menopausal symptoms. In the U.S., none of these complementary medicines have been approved by the FDA for the use in menopause. Most studies have not shown that these have had much benefit over placebo in helping with menopausal symptoms.</p> <h2>Can lifestyle modifications help my hot flashes?</h2> <p>Exercise, avoidance of caffeine and alcohol, a well-balanced diet, dressing in layers, maintaining a low temperature in your surroundings and consuming cool drinks can reduce the severity of your symptoms.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2021/using-tablet-outdoors-smiling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=09ACBC20552481AC0FF5F7F2FBFC1FD9" alt="Person using tablet outdoors and smiling" width="660" height="370" DisableNVelocity="true" />MenopauseMenopause is the permanent end of menstruation and fertility, defined as occurring 12 months after your last menstrual period.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Micah Dorfner4/25/2017Sleep apnea is a serious condition in which you repeatedly stop breathing or have shallow breaths while you sleep. When this happens, you may snore loudly or making choking noises as you try to breathe.Do I have sleep apnea?<img alt="Sleep Apnea" src="/-/media/national-files/images/hometown-health/2017/sleep-apnea.jpg?h=266&w=400&sc_lang=en&hash=79A4E1CF419307148A7D605A9C058643" style="width: 400px; height: 266px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p><a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/sleep-apnea/basics/definition/con-20020286" target="_blank" title="Opens in new window.">Sleep apnea</a> is a serious condition in which <span>you repeatedly stop breathing or have shallow breaths while you sleep. </span>When this happens, you may snore loudly or making choking noises as you try to breathe. Your brain and body become oxygen-deprived, and you may wake up. This may happen a few times a night, or in more severe cases, hundreds of times during the night.</p> <p>More than 18 million American adults have sleep apnea, and many cases are undiagnosed. </p> <h2>Main types of sleep apnea</h2> <h3>Obstructive sleep apnea</h3> <p>This is the more common form, which occurs when throat muscles relax. When the muscles relax, your airway narrows or closes as you breathe in, and you can't get an adequate breath. This may lower the level of oxygen in your blood.</p> <p>Your brain senses this inability to breathe and briefly awakens you from sleep so that you can reopen your airway. This awakening is usually so brief that you don't remember it.</p> <p>You may make a snorting, choking or gasping sound. This pattern can repeat itself five to 30 times or more each hour, all night long. These disruptions impair your ability to reach the desired deep, restful phases of sleep, and you'll probably feel sleepy during your waking hours.</p> <h3>Central sleep apnea</h3> <p>This form is much less common than obstructive sleep apnea and occurs when your brain doesn't send proper signals to the muscles that control breathing. This means you make no effort to breathe for a short period of time. You may awaken with shortness of breath or have a difficult time getting to sleep or staying asleep.</p> <h3>Complex sleep apnea syndrome</h3> <p>Also known as treatment-emergent central sleep apnea, complex sleep apnea syndrome occurs when someone has both obstructive sleep apnea and central sleep apnea.</p> <h2><strong>Sleep apnea signs and symptoms</strong></h2> <h3>The most common signs and symptoms of obstructive and central sleep apneas include:</h3> <ul style="list-style-type: disc;"> <li>Loud snoring, which is usually more prominent in obstructive sleep apnea</li> <li>Episodes of breathing cessation during sleep witnessed by another person</li> <li>Abrupt awakenings accompanied by shortness of breath, which more likely indicates central sleep apnea</li> <li>Awakening with a dry mouth or sore throat</li> <li>Morning headache</li> <li>Difficulty staying asleep (insomnia)</li> <li>Excessive daytime sleepiness (hypersomnia)</li> <li>Attention problems</li> <li>Irritability</li> </ul> <h2>Sleep apnea risk factors</h2> <h3>Risk factors for obstructive sleep apnea include:</h3> <ul style="list-style-type: disc;"> <li>Excess weight</li> <li>Increased Neck circumference</li> <li>A narrowed airway</li> <li>Being male</li> <li>Being older</li> <li>Family history</li> <li>Use of alcohol, sedatives or tranquilizers</li> <li>Smoking</li> <li>Nasal congestion</li> </ul> <h3>Risk factors for central sleep apnea include:</h3> <ul style="list-style-type: disc;"> <li>Being older</li> <li>Heart disorders</li> <li>Using narcotic pain medications</li> <li>Stroke</li> </ul> <h3>Untreated sleep apnea can:</h3> <ul style="list-style-type: disc;"> <li>Increase the risk of high blood pressure, heart attack, stroke, obesity and diabetes</li> <li>Increase the risk of developing, or worsen heart failure</li> <li>Make arrhythmias ( irregular heartbeats) more likely</li> <li>Increase the chance of having work-related or driving accidents</li> <li>Increase the risk of complications with certain medications and surgery</li> </ul> <h2>Sleep studies</h2> <p><a href="/services-and-treatments/neurodiagnostics" target="_self" title="Opens in same window.">Sleep studies</a> are tests that measure how well you sleep and how your body responds to sleep problems. These tests can help your doctor find out if you have a sleep disorder and how severe it is. Sleep studies are the most accurate tests for diagnosing sleep apnea.</p> <h2>Treatment for sleep apnea</h2> <p>Sleep apnea is treated with lifestyle changes, mouthpieces, breathing devices and surgery. Medicines typically aren't used to treat the condition.</p> <p>The goals of treating sleep apnea are to restore regular breathing during sleep and to relieve symptoms, such as loud snoring and daytime sleepiness.</p> <p>Treatment may improve other medical problems linked to sleep apnea, such as high blood pressure. Treatment also can reduce your risk for heart disease, stroke and diabetes.</p> <h3>For milder cases of obstructive sleep apnea, your doctor may recommend lifestyle changes, such as:</h3> <ul style="list-style-type: disc;"> <li>Losing weight if you're overweight</li> <li>Exercising regularly</li> <li>Drinking alcohol moderately, if at all, and not drinking several hours before bedtime</li> <li>Using a nasal decongestant or allergy medications.</li> <li>Avoiding sleeping on your back</li> </ul> <p>If these measures don't improve your sleep or if your apnea is moderate to severe, then your doctor may recommend other treatments. Certain devices can help open up a blocked airway. In other cases, surgery may be necessary.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2017/sleep-apnea.jpg?h=266&iar=0&w=400&sc_lang=en&hash=D060AA8F27ADE1D4E1227D82B71B79DC" alt="Person wearing CPAP mask for sleep apnea" width="400" height="266" DisableNVelocity="true" />SleepSleep is essential to good health. It's one of the body's basic needs. But, what do you do when you have troubles sleeping, or getting enough hours of sleep? Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Michele Halterman4/24/2017It can be a shock to be diagnosed with a long-term illness. You likely will deal with many different feelings following your initial diagnosis, and it’s important to learn how to effectively cope with the daily stresses of living with your illness.3 Tips for living well with chronic conditions<img alt="blog_504x504_chronicCond2017" src="/-/media/national-files/images/hometown-health/2017/chronic-conditions.jpg?h=300&w=300&sc_lang=en&hash=FD26A016CF511A07E9FCF308BE5062FE" style="height: 300px; width: 300px;" /> <p>It can be a shock to be diagnosed with a long-term illness. You likely will deal with many different feelings following your initial diagnosis, and it's important to learn how to effectively cope with the daily stresses of living with your illness.</p> <h2>Here are three tips on how to live well with a chronic condition:</h2> <h3>1. Understand your condition.</h3> <p>Living with a long-term illness can be difficult, but knowing more about your disease can help you manage it and work toward acceptance. Here are some things you can do to be informed:</p> <ul> <li>Speak to your health care provider. Ask him or her for trustworthy websites, as not all online information is reliable. He or she also may be able to provide you with information for living with your condition.</li> <li>Reach out to others with similar conditions. Join a support group, national organization or find a social network.</li> <li>The more you learn, the more ordinary and in control you will begin to feel. This will help you to not let your disease control you. </li> </ul> <h2>2. Deal with new emotions.</h2> <p>As you begin to learn more about your disease, your feelings may change. The initial stress you may have felt may develop into sadness, confusion, anger or depression.</p> <h3>Fortunately, all of these feelings can be managed in a variety of ways:</h3> <ul> <li>Assess your feelings daily.</li> <li>Try <a href="/hometown-health/speaking-of-health/mindfulness-meditation-improve-your-quality-of-life" target="_self" title="Opens in same window.">meditation</a>.</li> <li>Write day-to-day events in a personal diary.</li> <li>Play an instrument or listen to music.</li> <li>Read a book or watch a movie.</li> <li>Get outside and <a href="/hometown-health/speaking-of-health/physical-activity-benefits-and-simple-steps" target="_self" title="Opens in same window.">exercise</a>.</li> <li>Spend time with loved ones.</li> <li>Speak with a therapist about your feelings.</li> </ul> <h2>3. Use your illness as a catalyst for personal growth.</h2> <p>One of the biggest mistakes some people make after a chronic illness diagnosis is dealing with it in an ineffective way. While some people choose to feel resentful about their disease, there are better alternatives.</p> <h3>Instead of focusing on what you cannot do, look for opportunities to better yourself:</h3> <ul> <li>Accept the new limitations of your illness.</li> <li><a href="/wellness/gratitude" target="_self" title="Opens in same window.">Practice gratitude</a> and positive thinking.</li> <li><a href="/hometown-health/speaking-of-health/3-health-benefits-of-volunteering" target="_self" title="Opens in same window.">Give back to others</a>, perhaps by donating your time or talents.</li> <li>Learn to play an instrument you have always wanted to try.</li> <li>Join a softball league or take an art class.</li> </ul> <p>Although living with a chronic condition often is difficult, it can be managed. Your health care team can help you answer questions and ensure you receive the care you need.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2017/chronic-conditions.jpg?h=504&iar=0&w=504&sc_lang=en&hash=C45C3D950166CFD494BA18AF20AD7E92" alt="Chronic conditions" width="504" height="504" DisableNVelocity="true" />Stress ManagementGuidance to help you reduce and manage daily stress.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Michele Halterman11/3/2022High consumption of sodium can increase adult risk of hypertension and stroke. Find out if it poses the same risk for children and how to reduce your family's sodium intake.Kids and sodium: Serious risks, alarming realities<p>When it comes to sodium intake among adults, the general consensus is that high consumption will increase risk of hypertension and stroke. According to the 2020–2025 Dietary Guideline for Americans, 45% of people 18 and older are living with hypertension. Hypertension is a preventable risk factor for cardiovascular disease and stroke. </p> <p> Does a high sodium intake pose the same risks for children and adolescents as it does for adults?</p> <p>Children and adolescents, ages 2–18, develop dietary patterns that tend to carry on through adulthood. According to the Centers for Disease Control and Prevention (CDC), about 9 in 10 children consume more sodium than recommended. The main source of excess sodium is processed foods.</p> <p>Roughly 1 in 6 children have high blood pressure during childhood, which remains a major risk factor for heart disease and stroke.</p> <h2>Americans consume too much salt</h2> <p>Table salt, or sodium chloride, consists of roughly 40% sodium and 60% chloride. In the U.S., approximately 90% of sodium consumption comes from sodium chloride.</p> <h3> Within the U.S. diet, the average person consumes salt:</h3> <ul> <li>From processed and prepared foods — 77%</li> <li>From natural sources — 12%</li> <li>Adding while eating — 6%</li> <li>Adding during cooking — 5%</li> </ul> <p>One teaspoon of salt equals 2,300 milligrams of sodium.</p> <h3>Daily recommended sodium intake guidelines for children and adolescents are:</h3> <ul> <li>Ages 1–3 — Less than 1,200 milligrams</li> <li>Ages 4–8 — Less than 1,500 milligrams</li> <li>Ages 9–13 — Less than 1,800 milligrams</li> <li>Ages 14–18 — 2,300 milligrams</li> </ul> <p>One fast food kid's meal can easily exceed 1,500 milligrams of sodium.</p> <h2>Concerning statistics</h2> <h3>According to the 2015-2016 National Health and Nutrition Examination Survey:</h3> <ul> <li>Of surveyed children and adolescents, 90% exceeded the recommended sodium level for their age.</li> <li>The average sodium intake was 3,393 milligrams per day, with a range of 2,000–5,000 milligrams per day.</li> <li>High school-aged students consumed roughly 400–800 milligrams more than younger school-aged kids.</li> <li>50% of sodium intake came from pizza, Mexican dishes, sandwiches — including burgers — cold cuts, soups, snacks and cheese.</li> <li>Girls consumed significantly less sodium than boys.</li> <li>Of total daily sodium consumption, 58% came from store-bought foods, 16% from fast food/restaurants and 10% from school cafeterias.</li> </ul> <h2>Sodium reduction is a must</h2> <p>The statistics are alarming, making reducing sodium intake among children and teens crucial. Children and adolescents' dietary habits often resemble those of their household and their environment. Taste preferences formed during childhood often carry into adulthood.</p> <p>Because much of the sodium intake comes from processed foods and restaurant foods, lowering sodium content across the food supply would contribute to significantly less sodium intake among children, teens and adults.</p> <p>Cooking meals at home also can significantly reduce sodium intake, specifically with the use of spices and herbs to replace sodium and enhance flavor. Reading nutrition facts labels of boxed, bagged and canned foods is important. Look for products that contain less than 140–200 milligrams of sodium per serving. At each meal, try to have only one product that comes from a bag, box or can.</p> <p>Lastly, grocery shopping, cooking and eating together with children gives parents and guardians the opportunity to model healthy dietary choices to create lifelong habits.</p> <p><em>Anne Harguth is a registered dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/waseca">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2022/handing-bowl-of-salad-to-child.jpg?h=370&iar=0&w=660&sc_lang=en&hash=09107E057FB96246505C5FC1F7CB4441" alt="Handing bowl of salad to child" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman3/1/2023You've got a training plan and gear for your distance run, but don't forget about staying safe. Here's how to keep visible, prevent injury and summon help if you need it.Staying safe while on a run<p>Training for a distance race means logging a lot of miles — sometimes in cold, rainy or hot weather, sometimes in the early morning or in the evening, sometimes on streets or country roads. No matter the weather, time of day or route, make sure you're safe during all your training runs.</p> <p>Several things to think about when it comes to staying safe are being visible to drivers and bicyclists on the road or trail, preventing injury, and being able to summon help if you need it.</p> <p> You can address these concerns by developing and practicing safe running habits. Having the proper basic gear — down to your socks and shoes — is essential. Also, take advantage of high-tech gadgets designed for runners, such as LED-enhanced gear for running at night and phone apps to track your progress and help motivate you.</p> <h2>Here's a safe running checklist to get you started:</h2> <h3>Preparing to run</h3> <ul> <li>Dress for the weather, and be aware of the forecast.</li> <li>Be visible. Wear bright colors. In poor light conditions, consider reflective and/or LED-lighted gear.</li> <li>Wear well-fitting shoes and low-friction socks.</li> <li>Apply anti-chafing agents to those "tender" areas.</li> <li>Let someone know your route and what time you expect to return.</li> <li>Consider running in a group for safety, training camaraderie and motivation.</li> </ul> <h3>Helpful gadgets</h3> <ul> <li>Carry pepper spray if running in isolated areas or if there are aggressive dogs along your route.</li> <li>Take a fully charged phone with you. Not only is the phone for your safety, but it can help your motivation and pace if paired with music, podcasts or any of the myriad training apps available to runners.</li> <li>Use wearable identification with name, address, phone number, emergency contacts and medical information. In case of a medical emergency, if you can't speak for yourself, first responders will be able to immediately contact family members and communicate medical conditions or allergy information to medical staff.</li> </ul> <h3>While running</h3> <ul> <li>Be alert and aware of your surroundings.</li> <li>Keep earbud volume low so you can hear sounds around you.</li> <li>When running along roads, follow all traffic rules. Run against the traffic and not with the traffic, and be prepared to take evasive action.</li> <li>Look both ways at intersections. Make eye contact with drivers stopped at intersections before crossing.</li> <li>On multiuse trails, follow the rules of the road. If you alter your direction, look over your shoulder before crossing the path to avoid colliding with a passing runner or cyclist.</li> <li>Announce your approach when overtaking and passing other runners.</li> <li>Avoid unlit areas, especially at night, and run clear of bushes or parked cars.</li> <li>Ignore verbal harassment; keep your distance and keep moving.</li> <li>Trust your intuition about an individual or an area.</li> </ul> <p>Check out this <a href="/hometown-health/speaking-of-health/the-5-elements-of-fitness" target="_self" title="Opens in same window.">advice to avoid injuries while running</a>. Be safe and enjoy your training runs.</p> <p><em>Karla Marley is a <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapy</a> assistant in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2023/runner-wearing-headlamp.jpg?h=370&iar=0&w=660&sc_lang=en&hash=ED98AD7D8858FDFFA4E391FB9B558EA8" alt="Runner wearing headlamp" width="660" height="370" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Micah Dorfner4/11/2017Leaking urine from your bladder isn’t a normal part of being a woman. However, you may be lulled into thinking leaking is simply something you need to deal with. The best news is you can do something about it.Strengthening pelvic floor muscles can help prevent bladder leakage<img alt="Pelvicfloormuscles" src="/-/media/national-files/images/hometown-health/2017/pelvicfloormuscles.jpg?h=294&w=432&sc_lang=en&hash=460E7128EDD21C00F9006757FC3A4491" style="width: 432px; height: 294px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Therapist: “Do you have any issues with your bladder?”</p> <p><span>Patient: “No. Well, I only leak with normal stuff like coughing and sneezing. But otherwise, I’m fine.”</span></p> <p><span>Leaking urine from your bladder isn’t a normal part of being a woman. However, you may be lulled into thinking leaking is simply something you need to deal with. Women may have increased risk factors for leaking, such as vaginal child birth, pelvic anatomy and menopause, but, again, it’s not normal. The best news is you can do something about it.</span></p> <p><strong><span>Pelvic floor muscles                                                                                                 </span></strong></p> <p><span><a href="http://www.mayoclinic.org/healthy-lifestyle/womens-health/multimedia/female-pelvic-floor-muscles/img-20006566" target="_blank" title="Opens in new window">Pelvic floor muscles</a> are a group of muscles that make up the bottom of the pelvic region. They have an important role in continence, supporting the pelvic organs, stabilizing the pelvis and in sexual activity. They are essentially like any other muscle in the body — they can be weak, stretched out, strong and tight. Generally, pelvic floor weakness and tension leads to pelvic muscle dysfunction. Weakness is a common cause for incontinence, and tension often leads to pelvic pain.</span></p> <p><span>Exercising these muscles can be important to prevent leaking, help with support and decrease pain. A big problem is that you can’t see these muscles like other muscles in your body. So, you may not realize they’re weak until one day you wet your pants or feel a bulge in your vagina. And you may not realize how tense your pelvic floor muscles can be until you experience pain with an activity like sexual intercourse.</span></p> <p><strong><span>Next steps</span></strong></p> <p><span>If you’ve identified potential pelvic floor muscle concerns, you’re likely wondering what to do next. Making an appointment with a pelvic floor physical therapist is a great start. The therapist can guide you in a program that’s right for you. If you have weakness, you can try <a href="http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283" target="_blank" title="Opens in new window">Kegel exercises</a>, which help you strengthen pelvic floor muscles.</span></p> <p><span>Improving pelvic floor function takes time and effort, but in the end, your muscles can work well for you again.</span></p> <em><a href="/providers/kelly-feddema-pt">Kelly Feddema</a> is a physical therapist at <a href="/locations/mankato">Mayo Clinic Health System in Mankato</a>.</em><ul> <li>Pelvic floor rehabilitation for men's and women's health</li> <li>Pelvic pain</li> </ul>P.T.<p>I am a physical therapist specializing in pelvic floor rehabilitation. I enjoy working with all aspects of pelvic health servicing men, women and children with issues such as urinary/fecal incontinence, constipation, pelvic pain and pre- and post-natal care.</p> <p>I have been practicing with a pelvic health focus for 20 years. I enjoy working on an individualized care plan with my patients to help as best as I am able to achieve the patient's therapy goals.</p> <p>In my spare time, I enjoy being with my family, Minnesota sports and the great outdoors!</p><p><strong>Education</strong></p> <ul> <li>Bachelor's Degree, Physical Therapy, The College of St. Scholastica</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Pelvic Rehab Practitioner, Herman & Wallace Pelvic Rehabilitation Institute</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Physical Therapy Association</li> </ul>Feddema<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kelly-feddema-pt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=3714117D30428F62D66D42CC9315D17F" alt="Kelly Feddema PT" width="280" height="280" DisableNVelocity="true" />{F89DC859-1DFF-48D7-96A7-39A5F991BB4C}Kelly<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12707899Kelly Feddema, P.T.1{7F12DA7A-1D3B-4F43-96BB-0B69DBAD2F9D}<img src="/-/media/national-files/images/hometown-health/2017/pelvicfloormuscles.jpg?h=294&iar=0&w=432&sc_lang=en&hash=89ECB0C299F73BCE457C3D4057681565" alt="Pelvicfloormuscles" width="432" height="294" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Michele Halterman4/7/2017As you push yourself through training, do you reward yourself with a refreshing treat at the end of your workout? Selecting the right treat can ensure your body gets the proper nutrients needed to repair itself.Monday Run Day 12: Recovery recipe 2<img alt="MRD_chocMilk_504x504" src="/-/media/national-files/images/hometown-health/2017/mrd_chocmilk_504x504.jpg?h=300&w=300&sc_lang=en&hash=789001402703501154FF37931BB103A4" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>As you push yourself through training, do you reward yourself with a refreshing treat at the end of your workout? Selecting the right treat can not only be a great pick-me-up, it also can ensure your body gets the proper nutrients needed to repair itself. This allows you to progress toward your goal of having that shiny marathon medal around your neck.</p> <p>“Consuming adequate fluids, carbohydrates and protein after a long or intense run can help you recover more quickly,” says <a href="/providers/laura-knudsen-rdn-cd" target="_self" title="Opens in same window.">Laura Knudsen</a>, a registered dietitian at Mayo Clinic Health System – Red Cedar in Menomonie. “This can be especially helpful if you are running or working out twice in one day to get your extra mileage in, or perhaps you are working out in the evening and planning to get up early the next morning to go for another run.”</p> <p>Laura says after a long run you need fluids to replace what you lost in your sweat, plus 50 grams of carbohydrate and 15 grams of protein to help replenish your glycogen and repair your muscles. One quick and easy way to meet those criteria is to drink 16 ounces of chocolate milk within 30 minutes of completing your run. You’ll also feel like a kid again, which always is an added bonus.</p> <p>For a little more substantial treat after a long run, this fruit and yogurt smoothie recipe will fit the bill:</p> <p><strong>Fruit and yogurt smoothie</strong> (makes about 24 ounces)</p> <ul> <li>1 cup skim milk</li> <li>1 medium banana</li> <li>1 cup strawberries, fresh or frozen</li> </ul> <p>Place ingredients in a blender, and puree until smooth.</p> <p>One serving equals 366 calories, 74 grams carbohydrate, 21 grams protein, 1 gram fat and 155 milligrams sodium.</p> <p>You’ll want a few different options for variety. Check out this <a href="http://www.mayoclinic.org/healthy-lifestyle/recipes/fresh-fruit-smoothie/rcp-20049983" target="_blank" title="Opens in a new window.">fresh fruit smoothie recipe</a>.</p> <p>You’re doing great! Don’t forget that with all that hard work you’re putting in to train, you also need to reward yourself. You, and your body, deserve it.</p><img src="/-/media/national-files/images/hometown-health/2017/mrd_chocmilk_504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=59A8043EC2B920F9E0489639E1A1D39B" alt="MRD_chocMilk_504x504" width="504" height="504" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Micah Dorfner4/5/2017Sleep provides the foundation for all our daily habits and decisions. A lack of quality sleep can negatively impact our mood as well as our ability to focus on daily tasks. To maximize your sleep health, here are some tips you can follow.Sleep is the foundation for healthy habits<img alt="mansleepinginbed" src="/-/media/national-files/images/hometown-health/2017/mansleepinginbed.jpg?h=267&w=400&sc_lang=en&hash=19F3301C3DFF68A1AAC3B47E65B9556B" style="width: 400px; height: 267px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p>Adequate, <a href="http://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757" target="_blank" title="Opens in new window">quality rest each night is essential for good health</a>. Sleep provides the foundation for all our daily habits and decisions. A lack of quality sleep can negatively impact our mood as well as our ability to focus on daily tasks. To maximize your sleep health, here are some tips you can follow:</p> <ul style="list-style-type: disc;"> <li><span style="letter-spacing: -0.15pt;">Even moderate exercise, such as walking, can help you sleep better. Aim for at least 30 minutes of moderate exercise three times a week or more.</span><span> Just make sure you don’t work out within three hours of bedtime.</span>  </li> <li><span>Alcohol and caffeine (found in coffee, tea, chocolate and some pain relievers) can interfere with sleep. If you have trouble sleeping, avoid caffeine eight hours before bedtime. Smokers should also avoid tobacco too close to bedtime.</span> </li> <li><span>Dimming the lights in your bedroom and turning off all electronics about 30 minutes to an hour before bedtime can be very helpful to increase the release of <a href="http://www.mayoclinic.org/drugs-supplements/melatonin/background/hrb-20059770" target="_blank" title="Opens in new window">melatonin</a>. Melatonin is a hormone that helps regulate your body's internal circadian clock. It increases in the evening as it becomes dark, which helps induce sleep, and shuts down when it's light outside, which can then increase wakefulness and alertness.</span> </li> <li><span>Indigestion from spicy or fatty food or having too much food in your stomach can cause insomnia. For a better night's sleep, eat light, simple foods at least three hours before bed.</span>  </li> <li><span>Stress and overstimulation can make it hard to fall asleep. Try to avoid intense television programs or movies before bed. Relax with a soothing, warm bath and curl up with a book instead.</span>  </li> <li><span>Create a comfortable sleep environment: t<span style="letter-spacing: -0.15pt;">ry sleep shades, earplugs, a white-noise machine or all three. Also, make sure the room is not too warm; temperatures between 60 and 70 degrees are considered the most comfortable. </span>Evaluate your mattress and pillows for proper comfort and support.</span>  </li> <li><span style="letter-spacing: -0.15pt;">If you can't fall asleep or you wake up and can't get your mind to shut down, avoid watching the clock, which can create more anxiety. If you have been awake more than 20 minutes, get up, go to another room and do something relaxing to help you get drowsy. Keep the lights low, have some warm milk, read a book or write about whatever may be on your mind until your eyelids get heavy.</span>  </li> <li><span>Snoring, especially when accompanied by daytime fatigue, can be a sign of <a href="http://www.mayoclinic.org/diseases-conditions/sleep-apnea/basics/definition/con-20020286" target="_blank" title="Opens in new window">sleep apnea</a>, a common disorder in which breathing repeatedly stops and starts as you sleep due to obstruction of your airway. Sleep apnea can leave you feeling exhausted during the day, can affect your mood and can even be dangerous to your health. If you are worried about sleep apnea, ask your primary care provider to refer you to a sleep specialist.</span></li> </ul> <p><span>By making sleep health a priority, you will begin seeing positive effects almost right away.</span></p> <span><em>By Mayo Clinic staff</em></span><img src="/-/media/national-files/images/hometown-health/2017/mansleepinginbed.jpg?h=267&iar=0&w=400&sc_lang=en&hash=C877EDC28D2276A90E41405444EEE55D" alt="Man sleeping in bed" width="400" height="267" DisableNVelocity="true" />SleepSleep is essential to good health. It's one of the body's basic needs. But, what do you do when you have troubles sleeping, or getting enough hours of sleep? Michele Halterman5/31/2017<span>Using a spiralizer is not only a great way to cut down or control carb intake, but it also is great for getting more of those nutrient-rich vegetables needed in your diet.</span>Get more veggies with a spiralizer<img alt="blog_504x504_spiralize" src="/-/media/national-files/images/hometown-health/2017/spiralizer.jpg?h=300&w=300&sc_lang=en&hash=A2CDC8F3FE0B3E762E77B9D6AA323745" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Have you been thinking about trying a spiralizer? A spiralizer cuts vegetables into a noodle shape.</p> <p>Using a spiralizer is not only a great way to cut down on or control carb intake, but it also is great for getting more of those nutrient-rich vegetables needed in your diet. Of course, these noodles do not taste like pasta; but, when prepared in dishes similar to those using pasta, they taste great.</p> <p>You can find spiralizers at most retail stores in many shapes and forms, from small hand-held models to countertop models in various sizes. They can be inexpensive depending on the size and model you choose.</p> <p>One of my favorite recipes is zucchini spaghetti. I was not sure I would like zucchini prepared this way or use a spiralizer on a regular basis, so I invested in an inexpensive hand-held model.</p> <p>The recipe I use is quick to prepare. I usually vary the recipe each time I make it, depending on what other vegetables I happen to have on hand. Adding any of the optional ingredients will increase your vegetable intake, as well. The best thing is that it turns out great each time. I also like to make a large amount of it so there are left overs, which makes for an even faster meal the next time. Here is the recipe:</p> <p><strong>Zucchini spaghetti</strong></p> <ul> <li>3-4 zucchini</li> <li>1 jar of spaghetti sauce or 1 can of tomato sauce and 1 can of tomato paste</li> <li>1 pound of lean ground beef, turkey or venison</li> <li>1 onion, chopped</li> <li>Garlic to taste, powdered, minced or fresh</li> <li>Salt and pepper, to taste; use your favorite pepper seasoning if you like spicier food</li> <li>Olive or coconut oil</li> <li>Parmesan cheese, low-fat cottage cheese or a light sprinkling of mozzarella (optional)</li> </ul> <p><strong>Directions:</strong><br /> Wash zucchini, leaving the skin on, and cut off each end before spiralizing. After spiralizing the zucchini and while preparing the rest, you may prefer to place the zucchini in a strainer above a bowl, and sprinkle it lightly with a small amount of salt to help pull the water out. Rinse and blot off water with paper toweling. I prefer to sauté and drain. Be creative with the recipe. Consider adding carrots, broccoli, mushrooms, peppers, green beans, cauliflower or other vegetables you like. Wash and spiralize other vegetables, as desired. Using a large pan with a small amount of oil in the bottom, sauté all raw vegetables until tender (except zucchini). Remove vegetables from the pan, and transfer to a large pot or wok. Cook the meat using the same pan. Drain fat from meat, and add meat to the sautéed vegetables. Add spaghetti sauce to the mixture (adjust amount to your preference), place on low heat and stir occasionally. Sauté the zucchini until tender, drain and combine with the rest of the vegetables and meat. Sprinkle a little cheese on top prior to serving, if desired.</p> <p>Here’s an easy summer dessert or snack to go with it:</p> <p><strong>Blueberry Jicama Fruit salad</strong></p> <ul> <li>1 package blueberries</li> <li>1 cup seedless watermelon, cubed</li> <li>1 cup honeydew melon, cubed</li> <li>1 cup jicama, cubed</li> </ul> <p>Combine, and enjoy. Jicama is a root vegetable. Other common names for it are yam bean, Mexican water chestnut or Mexican turnip. It has a crisp, slightly starchy texture, sort of like a potato. Its flavor is slightly sweet and has been described as a cross between a water chestnut and an apple.</p> <p>Check out more healthy <a href="/locations/eau-claire/services-and-treatments/weight-management" target="_blank" title="Opens in a new window.">recipes</a> and additional weight management <a href="/locations/eau-claire/services-and-treatments/weight-management" target="_blank" title="Opens in a new window.">resources</a>.</p> <p><em>Arlene Hrdlicka</em><em> is a registered nurse in <a href="/services-and-treatments/weight-management" target="_blank" title="Opens in a new window.">Weight Management</a> Services in <a href="/locations/eau-claire" target="_blank" title="Opens in a new window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2017/spiralizer.jpg?h=504&iar=0&w=504&sc_lang=en&hash=623A29913D600A1669BD7E7892601F4F" alt="Get more veggies with a spiralizer" width="504" height="504" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Micah Dorfner5/30/2017<p>Are you finding yourself stuck in the same old eating patterns? One of the best ways to spice up your daily meals is to try something new that will benefit your health today.</p>Looking to try something new? Start with what you eat<img alt="Farmers Market" src="/-/media/national-files/images/hometown-health/2017/farmers-market.jpg?h=267&w=400&sc_lang=en&hash=A790F4B711C478E66024B950487168F0" style="width: 400px; height: 267px;" /> <p>Are you finding yourself stuck in the same old eating patterns? One of the best ways to spice up your daily meals is to try something new that will benefit your health today. Here are a few delicious and healthy food options to help you get started:</p> <ul style="list-style-type: disc;"> <li><strong>Nuts and seeds</strong><br /> Try chia seeds in your oatmeal, yogurt or smoothie, or a few walnuts on a salad or as a snack. Both will give you a boost of omega-3 fatty acids, which may reduce inflammation and improve cardiovascular health.</li> <li><strong>Proteins</strong><br /> Try a new recipe with salmon or tuna to increase your omega-3 fatty acid intake. Look to substitute beans or tofu for meat in a recipe. Many studies show health benefits of following a more plant-based diet, such as reducing risk of heart disease, Type 2 diabetes and some types of cancer. </li> <li><strong>Whole grains</strong><br /> Try quinoa, which is a complete protein source that is also high in fiber, vitamins and minerals.</li> <li><strong>Dairy</strong><br /> Try kefir for its probiotics, which may improve digestive and immune health. Just be sure to find a variety with less added sugar.</li> <li><strong>Fruits and veggies</strong><br /> They are full of vitamins, minerals and disease-fighting antioxidants. The more colorful, the better. Eat a rainbow of colors, and try them in a new way. You might not like some vegetables raw, but give them a chance steamed or roasted to bring out new flavors. You can even try grilled fruit, such as a grilled peach — it tastes like dessert! Try tart cherries for their anti-inflammatory effects or pomegranate seeds and kale, which are powerhouses for vitamins, minerals and antioxidants. </li> <li><strong>Tea</strong><br /> Try black, green or oolong tea for a flavored beverage that is also a major source of disease-fighting antioxidants.</li> </ul> <p>Variety really is the spice of life. Look up a new recipe, or try a new cooking class to incorporate new foods into your repertoire.</p> <p><em><a href="/providers/kristi-wempen-rdn">Kristi Wempen</a> is a clinical dietician in <a href="/locations/mankato">Mankato</a>, Minnesota.</em></p><ul> <li>Chronic kidney disease</li> <li>General health and wellness</li> <li>Weight management</li> </ul>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Minnesota State University-Mankato</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Iowa State University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul> <p><strong>Membership</strong></p> <ul> <li>Academy of Nutrition and Dietetics</li> </ul>Wempen<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kristi-wempen-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=BB7EFDC16603EA67B00B7CD0DBD528E1" alt="Kristi Wempen RDN" width="280" height="280" DisableNVelocity="true" />Kristi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14834341Kristi Wempen, R.D.N.1{2BEE5070-65FF-4406-9E59-103E06C5A535}<img src="/-/media/national-files/images/hometown-health/2017/farmers-market.jpg?h=267&iar=0&w=400&sc_lang=en&hash=81209CF22F0AB6A91E2F10493E5B41C6" alt="Farmers Market" width="400" height="267" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman9/23/2022<p>OB-GYN and Family Medicine can complete preventive health exams for women. So when do you see an OB-GYN and when should you see a family medicine professional?</p>When should a female start seeing a gynecologist?<p>With several choices in health care professionals and specialties, determining whom to see and when can be confusing. As an OB-GYN, one of the most common questions I hear from patients is, “What are the differences between the services offered by an OB-GYN and Family Medicine?” The second most common question is, “When should my daughter start seeing an OB-GYN versus her pediatrician or family medicine professional?” Both are excellent questions. However, the answers are not as straightforward as one might hope.</p> <h2>OB-GYN or Family Medicine?</h2> <p>OB-GYN and Family Medicine can complete preventive health exams for women. Both departments can screen for health diseases. So when do you see a gynecology professional and when should you see a family medicine professional? </p> <h3>Family Medicine is best suited if:</h3> <ul> <li>You have a chronic medical condition that requires medication or regular lab work, such as diabetes, high blood pressure or cholesterol, or chronic pain. </li> <li>You have an acute condition that might require antibiotics, such as ear infections, strep throat, <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/cellulitis/basics/definition/con-20023471" target="_blank" title="Opens in new window">cellulitis</a> or upper respiratory symptoms. </li> <li>You have any new onset of pain or recent injury. </li> </ul> <h3>OB-GYN is best suited if:</h3> <ul> <li>You have questions or concerns regarding the female reproductive system, including breasts, uterus, ovaries and vulva. It also can include some urological or gastrointestinal symptoms.</li> <li>You have menstrual, pregnancy, fertility or contraception questions or issues.</li> <li>You have sexual health concerns, such as libido, pain or abuse. </li> </ul> <p>Some services provided by Family Medicine and OB-GYN overlap, such as birth control, thyroid disorder and mood changes. In these cases, it’s best to start with whomever you feel most comfortable with, and they can guide you further if your concerns cannot be addressed fully. </p> <h2>At what age should a female see an OB-GYN professional?</h2> <h3>A female could see an OB-GYN beginning at age 11 if she has concerns with:</h3> <ul> <li>Delayed puberty (no breast tissue changes before age 14) or delayed menarche (no menstrual cycles before age 16) </li> <li>Painful menstrual cycles, especially if missing school or activities due to symptoms</li> <li>Unable to wear a tampon or questions about genital anatomy</li> <li>Any sexual health questions or contraceptive needs</li> </ul> <p>For other young females, family medicine or pediatric professionals can address most other health needs, including general questions about puberty. Sports exams and immunization reviews are best in those departments.</p> <h2>When to begin Pap smears</h2> <p>It’s important to understand Pap smear screening recommendations continue to change over time as more is learned about HPV. As a result, many parents remain uncertain about when their daughter should begin this screening. The recommendation is to begin Pap smear screenings at age 21, regardless of sexual activity or birth control needs. </p> <p>At times, a pelvic exam or evaluation of the genitalia might be warranted. But this is not for Pap smear screening purposes. Also, HPV vaccination is recommended during the early teenage years — before sexual activity — to help prevent cervical cancer. Your health care team can give you more information regarding HPV vaccination at your appointment.</p> <em>Becky DeLuca is an OB-GYN nurse practitioner in <a href="/locations/new-prague">New Prague</a>, Minnesota.</em><img src="/-/media/national-files/images/hometown-health/2022/holding-towel-against-neck.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E50269B063C25DD123218180C6C31749" alt="Holding towel against neck" width="660" height="370" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Michele Halterman9/14/2020Staring at digital screens often leads to tired eyes, blurred vision and headaches, but also can cause eye damage. Knowing the risks and how to safeguard your eyes from harmful blue light is important. <p> </p>Protect your eyes from harmful light<p> Staring at digital screens often leads to tired eyes, blurred vision and headaches, but also can cause eye damage.</p> <h3>Knowing the risks and how to safeguard your eyes from harmful blue light is important:</h3> <h4>Blue light</h4> <p>Not all blue light is bad. For example, sunlight is the main source of blue light. Being outdoors during daylight is where most people get the majority of their exposure. However, the world largely has become reliant on smartphones, tablets and laptops — technologies with displays that often produce large amounts of blue light. The long-term effects may be harmful. Blue light or blue-violet light can be damaging to delicate retinal cells deep in the eye. Additionally, studies have shown blue light is a risk factor for the onset of age-related macular degeneration, which is a progressive condition that can lead to vision loss over time.</p> <h4>Specialized lenses can help</h4> <p>One of the ways you can protect your eyes is to selectively filter the blue light around you so your eyes receive good light, while at the same time reducing your exposure to bad blue light. Some lenses can include a specialized filter to help reduce exposure to harmful blue light. These premium lenses can be specifically <span style="color: #333333;">made</span> to meet your needs.</p> <h4>Benefits of no-glare lenses</h4> <p>During nighttime, color recognition, peripheral vision and depth perception all are negatively affected.</p> <p>However, no-glare lenses can make driving at night safer and more comfortable. They increase clarity, protect your eyes from distracting reflections and provide relief from eye fatigue. Plus, today’s no-glare lenses are designed to not peel or break down like older versions of no-glare and anti-reflective lenses.</p> <h4>No-glare lenses are important for kids</h4> <p>Clear vision is vital to improving child development and growth. Bright reflections and glare can cause irritation, eye strain and overall discomfort to the eyes.</p> <p>Keeping our eyes protected is important for people of all ages. Eye protection means healthy eyes for years to come. Talk to your optometrist and eye care team about the benefits of a specialized lens for your eyes.</p> <p><em>Brooke Pierce and Denise True are opticians in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2020/dark-brown-eyes.jpg?h=370&iar=0&w=660&sc_lang=en&hash=06BCA235B672B0CE1DB3F2F8E471CE5B" alt="Dark brown eyes" width="660" height="370" DisableNVelocity="true" />Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.Michele Halterman11/9/2021If diagnosed early, learn how this wrist injury can be treated with a variety of nonsurgical options and alternative medicine therapies.Can carpal tunnel syndrome be treated without surgery?<p>Patients with <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/carpal-tunnel-syndrome/symptoms-causes/syc-20355603" target="_blank" title="Opens in a new window.">carpal tunnel syndrome</a> symptoms often ask, "Can it be treated without surgery?" The answer is, "yes," as long as the condition is diagnosed early and symptoms aren't severe.</p> <p>A compressed nerve in the carpal tunnel — a narrow passageway on the palm side of the wrist — causes carpal tunnel syndrome. This compression causes swelling, which leads to pain, weakness, numbness, and tingling in the thumb, fingers, wrist and arm.</p> <h4>Nonsurgical options and treatment include:</h4> <ul> <li>Improving and avoiding positions that overextend the wrist.</li> <li>Wearing a wrist splint to hold the hand in a neutral position at bedtime.</li> <li>Taking medication to reduce inflammation. In some cases, steroid injections might be prescribed.</li> <li>Treating other underlying health conditions that contribute to the swelling in the carpal tunnel, such as gout or rheumatoid arthritis.</li> </ul> <h4>Other strategies and alternative medicine therapies can be incorporated into a treatment plan for coping with symptoms, such as:</h4> <ul> <li><strong>Ergonomics</strong><br> Improve your work environment by using armrests, choosing ergonomic keyboards and other computer hardware, and ensuring chairs and work surfaces are at the proper height.</li> <li><strong>Yoga</strong><br> Yoga poses that stretch and lengthen the upper limbs and joints can reduce pain and improve grip strength.</li> <li><strong>Hand therapy</strong><br> Wrist exercises recommended by a hand therapist can reduce pain and symptoms.</li> </ul> <p>It's important to inform health care providers about carpal tunnel symptoms when they appear, so providers can discuss the nonsurgical treatments and complementary or alternative medicine therapy options. These symptoms also are similar to those for spinal cord and nerve compression, which is why a clinical assessment is essential.</p> <p><em>Manish Sharma, M.B.B.S., is a <a href="/services-and-treatments/neurosurgery" target="_self" title="Opens in same window.">spine and neurological surgeon</a> in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a>, <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a> and <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2021/resistance-band-training.jpg?h=370&iar=0&w=660&sc_lang=en&hash=46B6F471890D5AEB0808CAB467DFF62C" alt="Resistance band training" width="660" height="370" DisableNVelocity="true" />NeurosurgeryNeurosurgery treats disorders that impact any part of the nervous system, which may include the brain, spine or peripheral nerves. Conditions treated range from life-threatening brain tumors, to disorders impacting quality of life, such as back pain and carpel tunnel syndrome.Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Michele Halterman4/23/2025 It’s hardly news that fruits and vegetables are good for you. The real news is why. Try some new fruits and veggies this summer<p>It’s hardly news that fruits and vegetables are good for you. The real news is why. More and 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.</p> <p>To enjoy a full mix of foods that help fight disease, pick a variety of colors from the produce bin. It's easy to get into a rut and eat the same favorites every day. Break out of your comfort zone and try some less familiar produce, if available in your local grocery store or farmers market, this growing season.</p> <img alt="fbBlog_HTH_freshFV_504x504" src="/-/media/national-files/images/hometown-health/2017/fbblog_hth_freshfv_504x504.jpg?h=300&w=300&sc_lang=en&hash=D2AE43E031024C68682148DB74734F1F" class="img-responsive" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <div> <h3>Some less familiar fruits and veggies to enjoy:</h3> <ul> <li>Beets</li> <li>Bok choy</li> <li>Celery root</li> <li>Collard greens</li> <li>Dandelion greens</li> <li>Eggplant</li> <li>Figs</li> <li>Kohlrabi</li> <li>Leeks</li> <li>Morel mushrooms</li> <li>Pluots and apriums (hybrids of an apricot and plum) </li> <li>Rhubarb</li> <li>Persimmon</li> <li>Swiss Chard</li> <li>Turnip</li> </ul> <p>This recipe featuring figs makes a light, summery end to any meal:</p> <h4>Fresh figs with walnuts and mascarpone</h4> <p>Serves 6</p> <p>¼ cup chopped walnuts<br /> 12 ripe figs<br /> 2 tablespoons mascarpone cheese or whipped cream cheese<br /> Pinch of ground nutmeg<br /> ¼ cup honey</p> <p>Put the walnuts in a small, dry frying pan over medium-low heat. Cook, stirring often, until lightly toasted, 3 to 5 minutes. Transfer immediately to a plate to cool. 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. To serve, divide the figs among individual plates. Sprinkle with toasted walnuts and drizzle each serving with 2 teaspoons of honey.</p> <p><em>By Mayo Clinic Health System staff</em></p> </div><img src="/-/media/national-files/images/hometown-health/2022/fresh-fruit-on-wood-skewers.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E97C710EE290D972F8D1C64FC9948443" alt="Fresh fruit on wood skewers" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman5/16/2022Everyone worries sometimes. But people with anxiety disorders have excessive worry they can't control. Learn about the types of anxiety disorders and treatments that can help.Overwhelmed by anxiety?<p>Stress and feeling anxious are common and normal. Your body naturally produces these reactions to situations that could lead you to harm's way.</p> <p>Stress is a normal psychological and physical reaction to the demands of life. It's normal to feel anxious from time to time, especially during times of stress. This can be helpful, as it can help you remain focused and make better decisions.</p> <p>However, people with anxiety disorders have frequent, sustained and excessive worry that they can't control. They also may feel fear, terror and panic in everyday situations.</p> <h2>There are many types of anxiety. Here are explanations of each, including symptoms and common treatments:</h2> <h3>Generalized anxiety disorder</h3> <p>This type of anxiety involves persistent and excessive worry. If you have generalized anxiety disorder, you may have an uneasy feeling about most everything. This worry feels difficult to control and interferes with your daily life. You may overthink plans and solutions to worst-case scenarios. Or you may anticipate disaster and be overly concerned about money, health, family, work and other life events.</p> <p>Generalized anxiety disorder can lead to worrying more than what seems warranted about situations or expect the worst even then there's no apparent reason to do so. You may feel an inability to relax or enjoy quiet time. You may feel tense all the time and have body aches.</p> <p>You avoid stressful situations and may have difficulty concentrating. You may find it hard to tolerate uncertainty and may feel a sense of dread or impending doom. This disorder can cause you to struggle with intrusive thoughts about the worst that could happen.</p> <p>Generalized anxiety disorder can cause you to not sleep well, or feel jumpy or restless. You may have an upset stomach or heart palpitations, shakiness, sweating, a dry mouth, difficulty breathing or a lump in your throat. You could feel dizzy; have cold chills, hot flashes, or numbness and tingling; or may have persistent irritability.</p> <p>Ongoing generalized anxiety disorder may manifest physically through chronic neck and back pain, headache, irritable bowel syndrome, or stomach and abdominal pain.</p> <p>There is evidence that biological factors, stressful life experiences, lack of personal security and lack of positive role-modeling of anxious behaviors can lead to generalized anxiety disorder.</p> <p>Generalized anxiety disorder is treatable, but it takes persistence. A person can find significant relief with psychotherapy, relaxation and mindfulness techniques, or medication. Support groups also help.</p> <p>Practicing helpful ways of thinking and stress coping skills can lessen the amount of worry. Seek healthy connections with others and a lower-stress lifestyle to find greater freedom from your anxiety. Set healthy boundaries in your life. Use humor and practice to manage your negative anxious tendencies. Exercise can help by relieving the built-up stress and tension.</p> <p>One of the most important principles of overcoming anxiety is facing your fears. Therapy can help develop a plan, and little by little, you'll grow in self-confidence to manage and cope with anxiety.</p> <h3>Social anxiety</h3> <p>If you struggle with social anxiety, everyday interactions cause significant anxiety, self-consciousness and embarrassment. It is related to the fear of being scrutinized or judged negatively by others. It is intense and affects your work or social life.</p> <p>You may worry about blushing, trembling, or fear you may look foolish or unintelligent to other people. You may have generalized anxiety disorder symptoms that are mainly associated with social situations. You may fear meeting new people, talking to others at work or school, or speaking in public. Some people with social anxiety fear using a public restroom, being seen eating or drinking in public, or having to perform in front of others.</p> <p>You may experience feelings of panic or panic attacks, and feel self-conscious or awkward in front of others. You may have difficulty speaking and may avoid situations you feel may trigger anxiety.</p> <p>Your body may feel rigid and tense while your voice may be soft during social interactions. You may have difficulty making eye contact with others and be sensitive to criticism. You may feel a low self-worth and have a lot of negative self-talk.</p> <p>Sometimes people with social anxiety may not seek treatment because they feel this uncomfortable way of being is just a part of their personality. However, without treatment for this disorder, these people cannot achieve their potential at school, work or in their personal life.</p> <p>Social anxiety is treated using the same methods as generalized anxiety disorder.</p> <h3>Panic disorder</h3> <p>A panic attack causes a sudden intense fear or discomfort that peaks within minutes. Other symptoms may include a rapid heart rate, sweating, shakiness, shortness of breath and hot flashes. A person may feel lightheaded, have a sense of impending doom, chills, nausea, abdominal or chest pain, headaches, and numbness or tingling.</p> <p>Many people feel something is physically wrong when they have a panic attack and that they may be having a heart attack or stroke.</p> <p>Expected panic attacks occur when there is an obvious cue or trigger, such as with generalized anxiety disorder or a specific phobia. Panic disorder is when a person has frequent, unexpected panic attacks. These panic attacks seem to come out of the blue without a trigger or apparent explanation. If you have panic disorder, you may not be able to stand the thought of experiencing the physical discomfort that has happened when you have panicked before and may always be on guard for another one potentially happening.</p> <p>Treatment for panic disorder is similar to that of generalized anxiety disorder and social anxiety. Persistence and practice of healthy thinking and coping tools will help develop a better level of confidence in your ability to cope with stress, as well as with the strong feelings of anxiety or panic.</p> <h3>Phobias</h3> <p>Phobias are an overwhelming and unreasonable fear of objects or situations that pose little real danger but provoke anxiety and avoidance. Fear and phobia are different. Fear is a temporary emotion; whereas, a phobia is longstanding. Phobias can create fear that is so strong it becomes debilitating. When this occurs, a phobic fear has become an anxiety disorder.</p> <p>Your sense of danger or fear is designed to protect you from danger. It can trigger your flight-or-fight instinct so you're ready to take action to protect yourself. A phobia overestimates the threat of a particular situation and triggers intense anxiety leading you to avoid that situation in the future. Avoidance worsens the phobia because it reinforces the brain's exaggerated association between the situation and its threat level.</p> <p>There are various phobias, including a phobia of animals, insects or spiders; a phobia of natural phenomena like storms or water; and a phobia of blood or injury, blood tests or needles.</p> <p>Social anxiety can lead to a phobia. Often this comes with agoraphobia, which is a phobia of any place or situation that you fear you can't escape or get help easily. You might avoid travel on public transportation, being in a crowded area or being alone in public. It's rooted in the fear of having intense anxiety or a panic attack in certain places rather than a fear of the place itself.</p> <p>Health care professionals do not clearly understand why people develop phobias. Often, they begin in childhood — similar to panic disorders.</p> <p>If you struggle with a phobia, you may notice a racing heart rate, difficulty breathing, trembling, sweating, nausea, dry mouth, and chest pain or tightness. You may feel an overwhelming anxiety or fear. You know your fear is irrational, but you feel powerless to overcome it. You may fear losing control and feel an intense need to escape.</p> <p>According to research, cognitive therapy and exposure therapy tend to be the best treatment for phobias. Social skills training, mindfulness and medication may help, as well.</p> <h3>Obsessive-compulsive disorder</h3> <p>Obsessive-compulsive disorder, also known as OCD, is a pattern of unwanted thoughts and fears, or obsessions, that lead a person to do repetitive behaviors, or compulsions. The typical onset of OCD is before age 20.</p> <p>OCD often develops related to a theme. For example, being fearful of germs — an obsession — leads to excessive hand-washing — a compulsion — to reduce the thoughts and fears. If you don't have control over your thoughts, you wash your hands more. This becomes a vicious circle that worsens, and it can become a debilitating lifestyle if not addressed.</p> <p>Other types of OCD may be needing to have things in perfect symmetrical order; having taboo or other unwanted thoughts; having aggressive thoughts toward yourself or others; and fear of causing harm or danger to self or others by not turning off the stove or not locking the door, so you check and recheck.</p> <p>Compulsions are the direct result of the obsessive thoughts that lead to repetitive behaviors. These are done in the hope of reducing the anxiety and preventing something bad from happening. Sometimes, actions bring temporary relief but no pleasure. Common compulsions include counting, checking, washing or cleaning; strict routines; orderliness; and a need for reassurance. Symptoms may come and go over time and seem to worsen when a person is under stress.</p> <p>While adults may recognize their irrational fears and behavior, children may not. Usually, medication and psychotherapy are recommended and can help alleviate many OCD symptoms.</p> <h3>Post-traumatic stress disorder</h3> <p>If you suffer from post-traumatic stress disorder, you have significant anxiety and uncontrolled thoughts triggered by a terrifying or life-threatening event. This could be a terrible accident, a tornado, domestic violence, war, the sudden death of a loved one, critical illness, a near-death experience, kidnapping, terrorist attacks, an assault or a direct threat to your life, or witnessing someone else being attacked.</p> <p>Some people work through these experiences and learn to cope and adjust with time. Occasionally, people find themselves reliving it, and this affects their ability to function. You may struggle with post-traumatic stress disorder if you get stuck in a state of fear and your symptoms don't improve or worsen.</p> <p>Symptoms may include avoidance, intrusive memories, changes in emotional reactions, negative changes in thinking and mood, flashbacks, jumpiness and emotional detachment. You may struggle with an overwhelming sense of guilt or shame, sleep disturbances, difficulty concentrating, always being on guard for danger, irritability, angry outbursts, aggressive behavior, and self-destructive behavior. You may feel negative about yourself, have a lack of interest in activities you used to enjoy or have difficulty maintaining your relationships. You could experience memory problems, feelings of hopelessness about the future, and feeling emotionally numb or unable to experience positive emotions.</p> <p>Having post-traumatic stress disorder increases your risk for depression, anxiety, eating disorders and substance use disorders. It is important to seek treatment if you struggle with intrusive memories, avoid thinking or talking about the trauma, have negative changes to your thinking and mood, and have changes in your physical and emotional reactions to life and others. Treatment may include psychotherapy, exposure therapy called EMDR, medication and other therapies.</p> <h2>For more information, watch this video for ways to combat stress and anxiety:</h2> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/B_kSmOsNujQ" title="Combat stress and anxiety" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <h2>Learn more about anxiety:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/tips-to-help-ease-anxiety" target="_self" title="Opens in same window.">5, 4, 3, 2, 1: Countdown to take control of anxiety</a></li> <li><a href="/hometown-health/speaking-of-health/9-ways-to-tame-anxiety-during-the-covid-19-pandemic" target="_self" title="Opens in same window.">9 ways to tame anxiety during the COVID-19 pandemic</a></li> <li><a href="/hometown-health/speaking-of-health/11-tips-for-coping-with-an-anxiety-disorder" target="_self" title="Opens in same window.">11 tips for coping with an anxiety disorder</a></li> <li><a href="/hometown-health/speaking-of-health/addressing-your-mental-health-by-identifying-the-signs-of-anxiety-and-depression" target="_self" title="Opens in same window.">Identifying signs of anxiety and depression</a></li> </ul> <p><em>Linda Hubbard</em><em> is a psychotherapist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2022/stone-stacking-near-body-of-water.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CAED1CDE75ECA31E87DBE8CDF2F868E7" alt="Stone stacking near body of water" width="660" height="370" DisableNVelocity="true" />AnxietyFeelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time. Symptoms may start during childhood or the teen years and continue into adulthood. We have the experts who can help diagnose and treat anxiety concerns.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Micah Dorfner5/10/2017Steve Brock thought he had slept on his arm wrong, causing it to go numb. He didn’t learn until a few days later that he was having a stroke.Stroke survivor advises others to seek help quickly when symptoms appear<img alt="Steven Brock" src="/-/media/national-files/images/hometown-health/2017/steven-brock.jpg?h=274&w=400&sc_lang=en&hash=714272BE5E257E25D5B102AC21340E8D" style="width: 400px; height: 274px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>Steve Brock thought he had slept on his arm wrong, causing it to go numb. He didn’t learn until a few days later that he was having a stroke.</p> <p>“It felt like my arm was asleep, says Steve, 36, of Cameron, Wisconsin. “I really didn’t think anything of it. I went back to sleep.”</p> <p>That was around 2 a.m. on a Saturday in February 2017. Steve felt sick throughout the weekend, but thought he had the flu and a nasty headache. It wasn’t until Monday morning that Steve realized he had a bigger problem.</p> <p>“I got up to go to work, and I could hardly see anything,” Steve says. “That’s when I knew I had to go to the emergency room.”</p> <p>Nathan Smithberg, M.D., saw Steve when he arrived at the Emergency Department at <a href="/locations/barron" target="_self" title="Opens in same window.">Mayo Clinic Health System – Northland in Barron</a>. After a CAT scan and an MRI, Dr. Smithberg told Steve that he had experienced a stroke and would be transferred to <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Mayo Clinic Health System in Eau Claire</a> for additional care. </p> <p><a href="/providers/leonardo-fugoso-md" target="_self" title="Opens in same window.">Leonardo Fugoso, M.D.</a>, the neurologist who treated Steve in Eau Claire, says it is common for people to put off seeing a doctor, hoping their symptoms will go away.</p> <p>“That is a huge mistake,” Dr. Fugoso says. “It is crucial for people to get emergency medical care immediately. The clot-busting medication is more effective given as early as possible but can, in certain instances, be given up to four and a half hours of having a stroke. Prompt medical attention also can help to determine if the clot from the stroke can be removed.” A stroke can be caused by a clot that becomes lodged in an artery, blocking the blood flow, or by a narrowing or closing of an artery. Medication given early after symptoms begin can help prevent damage.</p> <p>Steve says he thought he was too young to have a stroke. But Dr. Fugoso points out that a recent study published in the Journal of the American Medical Association Neurology found rising stroke hospitalization rates among men and women between age 35 and 44. That was associated with a doubling of stroke risk factors, such as high blood pressure, diabetes, high cholesterol and smoking.</p> <p>Steve says he wishes he would have taken better care of himself before his stroke. On the advice of Dr. Fugoso, he has made some changes.</p> <p>“I used to eat as many as three meals a day from a drive-through,” Steve says. “I’m eating better now, I’m losing weight, I quit smoking and I try to get more sleep.”</p> <p>After receiving physical therapy, Steve is back at work as a maintenance warehouse supervisor, though he had to cut back on his hours because he tires quickly. He says poor short-term memory is another lingering effect of his stroke, and he doesn’t remember much from the three days he spent in the hospital. He still suffers from tunnel vision, which was constant at first, but now comes and goes. Despite his ongoing challenges, Steve knows it could have been worse.</p> <p>“Really, ultimately, I could have died,” Steve says. </p> <p>Dr. Fugoso advises people to be familiar with the <a rel="noopener" href="https://www.strokeassociation.org/" target="_blank" title="Opens in new window.">American Stroke Association’s</a> guide for identifying stroke symptoms, using the acronym of FAST:</p> <p><strong>F</strong>: Face drooping or numb on one side<br /> <strong>A</strong>: Arm is weak or numb<br /> <strong>S</strong>: Speech difficulty, slurred speech<br /> <strong>T</strong>: Time to call 911</p> <p>As for Steve, he now tries to warn others so they can avoid the trouble he has had.</p> <p>“I tell people, ‘There’s no flashing light saying you’re having a stroke,’” Steve says. “If you experience something like one side of your body goes numb and there’s no explanation for it, go to the doctor right away.”</p><img src="/-/media/national-files/images/hometown-health/2017/steven-brock.jpg?h=274&iar=0&w=400&sc_lang=en&hash=44FF7A5011BCB3ED0B50BCA43378ABF8" alt="Steven Brock" width="400" height="274" DisableNVelocity="true" />StrokeAs one of the leading causes of death in the U.S., stroke will affect 80% of families during their lifetimes, according to the National Stroke Association. And the faster care you receive for stroke, the better. Learn more about stroke prevention, symptoms and treatments here.Michele Halterman5/5/2017People who suffer from chronic migraines know the debilitating pain. There are many different treatment options, including medications and Botox injections.Botox as a treatment for chronic migraines<img alt="migraine_504x504" src="/-/media/national-files/images/hometown-health/2017/migraine_504x504.jpg?h=300&w=300&sc_lang=en&hash=F191D0A2C5D423513E26BA020A0ACB27" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>People who suffer from chronic <a href="http://www.mayoclinic.org/diseases-conditions/migraine-headache/home/ovc-20202432" target="_blank" title="Opens in a new window."><span>migraines</span></a><span> know the debilitating pain. These headaches cause severe pain that can last for hours, or even days, and cause sensitivity to light and noise, nausea and vomiting, blurred vision and lightheadedness. They can interrupt your relationships and hobbies and cause you to miss work. There are many different treatment options, including medications and Botox injections.</span></p> <p>Long known as an elective cosmetic treatment for helping smooth out wrinkles, <a href="http://www.mayoclinic.org/tests-procedures/botox/home/ovc-20196291?_ga=1.221115416.1032801696.1452548906" target="_blank" title="Opens in a new window.">Botox</a>, or onabotulinum toxin A, has been approved by the U.S. Food and Drug Administration as a treatment for chronic migraines. We don’t fully understand why Botox helps migraine suffers. The belief is that it blocks a nerve’s ability to activate a muscle; however, the migraine prevention effect likely goes beyond this, even potentially modifying how the brain perceives pain.</p> <p>Botox injections are appropriate for people who are 18 or older and have headaches 15 days or more per month, eight of which meet diagnostic criteria for migraine headache.</p> <p>The treatment involves a series of several small injections targeting muscles in your face, head and neck once every three months. The amount injected, as well as injection locations, is adjusted based on your reported pain.</p> <p>It is common for patients to report they tolerate Botox injections better than other oral migraine prevention medications. Many patients note an improvement in the quality of their lives, more time with their families and a reduction in time missed from work. Over time, some people are able to reduce or stop taking other daily migraine medications, as well.</p> <p>Botox injections for migraines are covered by most insurance plans; however, you may need to try other treatment options first.</p> <p>If you think you may benefit from Botox for your migraines, the first step is to keep a headache diary to track of your headache frequency, what appears to trigger them and which treatment is most effective. Then, you can discuss this with your primary care provider or a neurologist. A referral to a neurologist is not required.</p> <p>Please call 715-838-1900 if you would like a free headache diary.</p> <p><a href="/providers/scott-spritzer-do" target="_self" title="Opens in same window."><em>Scott Spritzer, D.O.</em></a><em>, is a neurologist in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire, Wisconsin</a>.</em></p><ul> <li>Epilepsy and other neurological conditions</li> </ul>D.O.<p>In my spare time, I enjoy spending time with family and outdoor activities.</p><p><strong>Education</strong></p> <ul> <li>Doctor of Osteopathic Medicine, Midwestern University/Arizona College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Neurology, Mayo School of Graduate Medical Education, Mayo Clinic College of Medicine</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Epilepsy, Mayo School of Graduate Medical Education, Mayo Clinic College of Medicine</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Neurology, American Board of Psychiatry and Neurology</li> <li>Clinical Neurophysiology, American Board of Psychiatry and neurology</li> <li>Mayo Clinic Quality Fellow, Bronze Level</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Neurology</li> <li>American Epilepsy Society</li> <li>American Medical Association</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Neurology, Mayo Clinic College of Medicine and Science</li> </ul>Spritzer<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/scott-spritzer-do.jpg?h=200&iar=0&w=200&sc_lang=en&hash=485562F16077B3B2D8830FB2B867D242" alt="Scott Spritzer, D.O." width="200" height="200" DisableNVelocity="true" />{612AFFD2-050B-4F69-BC9B-93F0A7051756}Scott<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15260917Scott Spritzer, D.O.1<img src="/-/media/national-files/images/hometown-health/2017/migraine_504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=6806DEF84897419D1D6F779F75DAF5EF" alt="Person with migraine with hands on temples " width="504" height="504" DisableNVelocity="true" />HeadacheHeadache is pain in any region of the head that feels like a sharp pain, throbbing sensation or dull ache. It may develop gradually or suddenly, and last for minutes or days.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Michele Halterman9/12/2023With over 100 varieties, HPV has a low or high risk based on the potential to cause cancer in infected tissues. Read about screening methods and the recommended age for getting the HPV vaccine.Protecting yourself against HPV<p>HPV is a viral infection that commonly causes abnormal growth of skin or other tissues in your body. There are more than 100 varieties of the virus. </p> <p>HPV infections are categorized as low or high risk depending on the potential to cause cancer in the infected tissues. Infection from low-risk strains can cause genital warts, which may be problematic but generally aren't life-threatening. Low-risk HPV infections don't lead to cancer and may disappear without treatment. </p> <p>Infection from high-risk HPV strains can <a href="/hometown-health/speaking-of-health/hpv-infection-and-mouth-throat-cancer" target="_self" title="Opens in same window.">lead to cancer</a> in many areas of the body. Cancers of the anus, penis, vagina, cervix and back of the throat ― known as oropharyngeal cancer ― have been linked to high-risk HPV infections.</p> <p>These infections often are transmitted through intimate skin-to-skin contact. The virus can enter the body through a cut, abrasion or small tears in affected issues.</p> <p>HPV infections are common, with more than 42 million U.S. men and women infected. In most cases, the body's immune system suppresses HPV infection before it creates symptoms, so it is easy to have HPV and not realize it.</p> <h2>HPV prevention tips</h2> <p>You can reduce your and your children's risk of developing warts and other HPV-related illnesses by getting the HPV vaccine when eligible.</p> <p>The <a rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/hpv-infection/in-depth/hpv-vaccine/art-20047292" target="_blank" title="Opens in a new window.">HPV vaccine</a> is highly effective and safe. It significantly reduces the incidence of genital warts and cervical cancer, especially if given before age 15. </p> <p>The Centers for Disease Control and Prevention recommends that all 11- and 12-year-olds receive two doses of HPV vaccine at least six months apart. This is the best age to receive the vaccine to protect against the virus, before a person is exposed through sexual activity. Children as young as 9 can receive the <a href="/hometown-health/speaking-of-health/the-facts-about-vaccinations" target="_self" title="Opens in same window.">vaccine</a> as well. Research has shown that the two-dose schedule is effective for children under 15.</p> <p>Teens and young adults who begin the vaccine series later ― ages 15 to 26 ― should receive three doses. </p> <p>Some people outside these age groups may benefit from the vaccine. Adults ages 27 to 45 may decide to receive the vaccine after discussing it with their healthcare teams. For example, people who have been celibate and are returning to intimate activities may be candidates for the vaccine. </p> <h3>For sexually active people, additional preventive measures include:</h3> <p><strong> </strong></p> <ul> <li>Being in a mutually monogamous sexual relationship</li> <li>Reducing the number of sexual partners</li> <li>Using a latex condom or dental dam consistently</li> </ul> <h2>Screening for HPV</h2> <p>HPV causes nearly all cases of cervical cancer. Screening can help prevent cervix precancer or cancer through different types of tests. A Pap test looks at cells in the cervix, and an HPV test looks for evidence of infection on DNA. </p> <p>With <a href="/hometown-health/speaking-of-health/cervical-cancer-awareness" target="_self" title="Opens in same window.">regular screening</a>, abnormal cells are detected early, and they can be monitored or treated to prevent progression to cancer.</p> <p>Guidelines recommend starting <a href="/hometown-health/speaking-of-health/too-embarrassed-to-ask-an-update-on-pap-tests" target="_self" title="Opens in same window.">Pap test</a> screening at 21 and continuing until age 65 for most women. Many women only need a Pap test every three to five years if they have an adequate history of normal tests. </p> <p>Routine HPV screening for males is not recommended, although it is an area of scientific discussion and research. Your healthcare professional may be able to diagnose HPV infection by visual inspection or using a vinegar solution test to identify difficult-to-see lesions.</p> <p> People who are immunosuppressed due to a history of organ transplant, chronic systemic steroid use or HIV should be screened earlier and more frequently than those with an unaffected immune system.</p> <p><a href="/providers/erica-berven-md" target="_self" title="Opens in same window."><em>Erica Berven, M.D.</em></a><em>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em></p><ul> <li>Abnormal pap management (HPV, colposcopy, LEEP) </li> <li>Birth control</li> <li>Menstruation issues</li> <li>Prenatal care and delivery</li> </ul>M.D.<p>My practice goal is to promote inclusive health of diverse obstetric and gynecologic patients. I hope to provide compassionate and sensitive care guided by the strongest evidence. I try to be pragmatic rather than dogmatic in determining a care plan. One size does not fit all in many cases, and I will use shared decision-making and advocacy to work toward healthy outcomes.</p> <p>I love working in my yard and garden with the assistance of my husband and our four rescue cats.</p><p><strong>Medical School</strong></p> <ul> <li>Mayo Clinic College of Medicine and Science</li> </ul> <p><strong>Residency</strong></p> <ul> <li>OB-GYN, Mayo Clinic College of Medicine and Science</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Obstetrics and Gynecology (ABOG)</li> <li>Fellow of the American Congress of Obstetricians and Gynecologists (FACOG)</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Obstetricians and Gynecologists (ACOG) </li> <li> American Society for Colposcopy and Cervical Pathology (ASCCP) </li> </ul>Berven<img src="/-/media/shared-files/images/medical-professionals/full/owatonna/erica-berven-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B76B6CE28F6B68FCDB4935DC5BD42C00" alt="Erica Berven MD" width="280" height="280" DisableNVelocity="true" />Erica<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12585394Erica Berven, M.D.1<img src="/-/media/national-files/images/hometown-health/2020/young-child-smiling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=AA5D5845EECDED2C90F7A5E6F94F4255" alt="Young child smiling" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Michele Halterman9/18/2023Have you ever wondered how a passion could turn into a problem with gaming, drinking, gambling, shopping or something else? Learn about the signs of addiction and why some people are more prone to it.Do you have addictive personality traits?<p>Some people appear to overindulge more than others or seem incapable of saying "no" or "enough already." You may have heard the term "addictive personality" to describe people who believe that too much of a good thing is never enough. But is this an actual diagnosis, and do some personality traits increase a person's addiction risk?</p> <p>Here's a closer look at addictive personality traits and their effect on the likelihood of addiction.</p> <h2>Types of addiction</h2> <p>Addiction is a disease that affects a person's brain, their behaviors and results in the compulsive need either for a substance or to participate in a specific behavior despite adverse consequences. There are many causes or factors leading to addiction.</p> <p>Generally, addictions fall into two categories ― misusing or overusing substances and excessively engaging in behaviors regardless of the costs.</p> <p>A substance use disorder, sometimes called a drug or alcohol addiction, is the inability for a person to control their use of a legal or illegal drug or medicine.</p> <p>People also can develop an addiction to activities or behaviors like shopping, screen time including video games, gambling, sex, pornography or food.</p> <p>Individually, repeated use of drugs or alcohol or just engaging in these behaviors are not addictions. It's unlikely that you have an addiction if you often enjoy a glass of wine with dinner or occasionally buy a lottery ticket. Addiction is distinguished by a person's inability to control the behavior, difficulty going without it, intense cravings for it and continued action despite negative consequences.</p> <p>Addiction is often isolating. For some, it can be a self-medicated solution to underlying problems or trauma.</p> <h2>Personality characteristics</h2> <p>An addictive personality is not a diagnosable disease or condition. There isn't one single trait that leads to addiction. Instead, this term is used to informally describe a collection of characteristics, environmental factors and health conditions that make a person more prone to developing an addiction.</p> <h3>Common characteristics or factors include:</h3> <ul> <li>Adventurous or thrill-seeking</li> <li>Attention deficit disorder diagnosis</li> <li>Comfort with secrets or lying</li> <li>Desire for immediate gratification</li> <li>Difficulty in accepting responsibility</li> <li>Difficulty with self-regulation</li> <li>Ease with risk-taking behaviors</li> <li>Early childhood trauma</li> <li>Exposure to drugs and alcohol</li> <li>Family history of addiction</li> <li>Impulsivity</li> <li>Mental health conditions like anxiety and depression</li> <li>Neuroticism or high levels of sensitivity or nervousness</li> <li>Obsessive and compulsive behaviors</li> </ul> <p>Not everyone with these traits will develop an addiction. Having some or all of these does not foretell a person's fate. Personal decisions, support networks and other genetic and environmental factors affect the likelihood of addictive behaviors emerging.</p> <h2>Signs of addiction</h2> <p><strong> </strong></p> <p>Some addictions develop quickly and are immediately apparent to the person and loved ones. Others progress over time, making it a challenge to identify when a passion has become unhealthy.</p> <p>Let's look at the example of shopping. Every person needs to purchase items to live in our society. But if you get an extreme high or euphoria when you go shopping, there is the potential that this behavior could become addictive. Other signs could be that you need to keep buying things to keep your mood high or that your shopping habits are jeopardizing your career, budget or personal relationships.</p> <h3>Watch for these signs of addiction: </h3> <ul> <li><strong>Always wanting more</strong><br /> Feeling that you must use the substance or engage in the behavior regularly ― daily or even several times a day. </li> <li><strong>Financial problems</strong><br /> Spending a significant amount of money on an addictive substance or behavior, even though you can't afford it. </li> <li><strong>Inability to stop</strong><br /> Failed attempts to stop, even when you want to, or not being able to follow rules that you have set for yourself. </li> <li><strong>Increased tolerance</strong> <br /> Needing more of the drug or behavior to get the same effect. </li> <li><strong>Intense cravings</strong> <br /> Having strong urges that block out other thoughts. </li> <li><strong>Loss of control</strong><br /> Difficulty in controlling use or behavior, even though you know it's causing problems in your life or causing you physical or psychological harm. </li> <li><strong>Loss of interest in hobbies or other people</strong><br /> Former interests, activities or relationships don't hold the same appeal, and addiction takes precedence.</li> <li><strong>Neglecting responsibilities</strong><br /> Not meeting obligations and work responsibilities or cutting back on social or recreational activities because of behavior or substance.</li> <li><strong>Preoccupation</strong><br /> Spending considerable time thinking about, obtaining or recovering from the behavior or substance.</li> <li><strong>Risk-taking</strong><br /> Driving or doing other risky activities like stealing when you're under the influence.</li> <li><strong>Secrecy<br /> </strong>Hiding substance use from others and being deceptive about activities.</li> </ul> <p>People with an addiction often are the last to recognize that they have a problem or have lost control. These problems can severely affect their health, relationships, careers and other aspects of their lives.</p> <h4>Watch this video to learn if your behavior is OK or something to be concerned about:</h4> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/RzX4DiPr_oQ" title="Addictive personality traits" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <p>Help is available. Addiction and its related problems can be treated successfully, but no single treatment works for addictions. Recovery is an ongoing process requiring time and patience.</p> <p>Unfortunately, there continues to be a stigma surrounding addiction that can prevent people from seeking necessary help. It's important to be honest and transparent with your healthcare team if you or someone you know is struggling with an addiction. </p> <p><em><a href="/providers/brien-gleeson-lpc-csac" target="_self" title="Opens in same window.">Brien Gleeson</a> is a clinical substance abuse counselor in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p> <ul> <li>Adult children of alcoholics and co-dependency</li> <li>Families impacted by addiction</li> </ul> L.P.C., CSAC <p>I specialize in patients ages 10 and older.</p> <p><strong>Education</strong></p> <ul> <li>Social Work, University of Wisconsin-Eau Claire</li> <li>Guidance & Counseling - Alcohol and Other Drug Abuse, University of Wisconsin-Stout</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Alcohol and Other Drug Abuse, Lutheran Social Services-Fahrman Center</li> <li>Social Work, Child & Family Services</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Clinical Substance Abuse Counselor</li> <li>Licensed Professional Counselor</li> </ul>Gleeson<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/brien-gleeson-lpc-csac.jpg?h=200&iar=0&w=200&sc_lang=en&hash=9897E606B8D6CE708B01D434A2CF31E6" alt="Brien Gleeson, L.P.C., CSAC" width="200" height="200" DisableNVelocity="true" /> {0AFC5615-156D-4364-B866-752114EC92E2}Brien<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14604442Brien Gleeson, L.P.C. 1{67744200-E25F-439A-8B70-572A5A091172}|{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2023/playing-video-game.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A60F3DA6668716FB2123067388E7E980" alt="Playing video game" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Michele Halterman8/22/2023Menstrual cycle irregularities are not unusual, although the causes of abnormal bleeding may vary by age. Learn about the three most common bleeding patterns women experience.Why are my periods so irregular, heavy and painful?<p>Menstrual cycle irregularities are not unusual, although the causes of abnormal bleeding may vary by age. For example, cancers are more likely to trigger irregular bleeding in postmenopausal women than in younger women, while pregnancy-related bleeding is more common among reproductive-age women.</p> <p>After age 50, postmenopausal bleeding may occur and should be evaluated by a healthcare professional. For women ages 15–49, there are three abnormal bleeding patterns, and each has specific causes. Be sure to exclude pregnancy before considering other reasons.</p> <h2>The three most common bleeding patterns are:</h2> <h3>Heavy menstrual bleeding</h3> <p>This is when the cycles are regular but the bleeding is heavy or prolonged. Bleeding is considered heavy if you have to change a pad or tampon every one to two or hours because it’s completely soaked or you're passing large clots. Bleeding is considered prolonged if it lasts more than eight days. </p> <h4>The most common causes of heavy menstrual bleeding are:</h4> <ul> <li><strong><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/uterine-fibroids/home/ovc-20212509" target="_blank" title="Opens in new window">Fibroids</a></strong><br /> A fibroid is an abnormal growth of the muscles of the uterus. Fibroids are common, with some studies showing that approximately 80% of women will have fibroids during their lifetime, although not all will experience symptoms.</li> <li><strong><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/adenomyosis/basics/definition/con-20024740" target="_blank" title="Opens in new window">Adenomyosis</a></strong><br /> This condition occurs when the cells that line the inner walls of the uterus begin invading the muscles of the uterus. This condition often causes heavy and painful periods.</li> <li><strong>Bleeding disorder</strong><br /> This condition affects the way the blood clots. A bleeding disorder is likely if heavy or prolonged menses began at menarche, or first menstruation; there is a family history of bleeding issues;  there are signs of a bleeding problem, such as easy bruising; or if taking medications that can prevent usual clotting.</li> </ul> <h3>Intermenstrual bleeding</h3> <p>This refers to vaginal bleeding at any time during the menstrual cycle other than during normal menstruation.</p> <h4>The most common causes of intermenstrual bleeding include:</h4> <ul> <li><strong>Cancer or pre-cancer</strong><br /> Cancer or pre-cancer growth on the uterus or cervix can cause intermenstrual bleeding. This is more likely if a woman has had previous abnormal Pap smears or if there are other risk factors, such as obesity, family history of uterine cancer or bleeding that has been going on for a long time without evaluation.</li> <li><strong>Cesarean scar defect</strong><br /> Two-thirds of women who had a C-section may have a cesarean scar defect. Approximately one-third of women with this condition experience bleeding that starts just after the end of their regular menstruation.</li> <li><strong>Contraceptive methods</strong><br /> Many contraceptive methods can cause intermenstrual and irregular bleeding, especially in the first few months after starting the method.</li> <li><strong>Pelvic infections</strong><br /> Intermenstrual bleeding can be a sign of an infection in the uterus or on the cervix. This usually causes <a href="/hometown-health/speaking-of-health/addressing-pelvic-health-disorders" target="_self" title="Opens in same window.">pelvic pain</a> or increased vaginal discharge in addition to bleeding. Pelvic infections are more common in women who have been exposed to <a href="/hometown-health/speaking-of-health/current-sexually-transmitted-infection-trends" target="_self" title="Opens in same window.">sexually transmitted infections</a>, recently gave birth or had surgery on their uterus or cervix.</li> <li><strong>Polyps</strong><br /> A polyp is an overgrowth of cells around a small blood vessel inside the uterus or on the cervix.</li> </ul> <h2>Irregular bleeding</h2> <p>This is when a woman goes through phases of no bleeding that may last two or more months and other phases with either spotting or episodes of heavy bleeding. Irregular bleeding most often is related to abnormal ovulation or what's known as polycystic ovarian syndrome.</p> <p>All women with menstrual irregularities should see a healthcare professional for an evaluation to uncover the cause of their problem. The evaluation considers a woman's bleeding pattern and medical history, and includes a physical and pelvic exam. Additional testing based on the evaluation could include a urine pregnancy test, hormonal testing, an ultrasound, a biopsy called endometrial biopsy and a Pap smear. Once the cause of the bleeding is determined, a treatment plan can be developed to manage the problematic bleeding pattern.</p> <p>For women experiencing menstrual cycle irregularities, help is available so you don’t have to suffer through another painful period.</p> <em><a href="/providers/fadi-yahya-md">Fadi Yahya, M.D.</a>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/mankato">Albert Lea</a>, Minnesota.</em><ul> <li>Incontinence</li> <li>Infertility evaluation and treatment</li> <li>Menstrual disorders</li> <li>Pelvic pain and endometriosis</li> <li>Prolapse of pelvic organs, including uterus, bladder, rectum and bowel</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>American University of Beirut</li> <li>Master of Healthcare Administration, University of Southern California</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Obstetrics and Gynecology, American University of Beirut</li> <li>Riverside Regional Medical Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Obstetrics and Gynecology, American Board of Obstetrics & Gynecology</li> <li>Minimally Invasive Gynecologic Surgery Focused Practice Designation, American Board of Obstetrics & Gynecology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Yahya<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/fadi-yahya-md.jpg?h=280&iar=0&w=280&hash=E736BD0910ABE8C3992BE5C3A07ABB0C" alt="Fadi Yahya, M.D." width="280" height="280" DisableNVelocity="true" />{668BC882-2740-41A2-AD6E-97954A90F269}Fadi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15562000Fadi Yahya, M.D.1<img src="/-/media/national-files/images/hometown-health/2023/loading-bicycle-on-car-rack.jpg?h=370&iar=0&w=660&sc_lang=en&hash=84072632C45F0257077A2E5DC25635CA" alt="Loading bicycle on car rack" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Micah Dorfner6/17/2020With summer in full swing and seemingly unlimited opportunities for kids to play, it’s a good time to remember that play isn’t just fun — it’s the foundation for healthy growth.Play! It's good for your family's health<p>With summer in full swing and seemingly unlimited opportunities for kids to play, it’s a good time to remember that play isn’t just fun — it’s the foundation for healthy growth.</p> <p>Play strengthens bones, muscles, lungs and the heart, and can help reduce obesity, diabetes and high cholesterol.</p> <p>In addition to the positive physical benefits of play, play also is important for emotional and mental development. Play helps build confidence — think of the boost kids get when they go down the big slide or learn to pump on a swing — and can teach them how to problem solve.</p> <p>Children learn how to work in a community through play. It teaches them to explore the relationships they see adults modeling, helps them become aware of their surroundings and offers them the opportunity to control their environment.</p> <p>Play also is a great way for kids to release energy — something most parents already know. It's a great way for kids to work through their emotions. Getting that energy out also allows them to focus on other tasks and sleep better.</p> <h4>Tips for encouraging play</h4> <p>Play doesn’t have to be structured, complicated or require expensive equipment. Providing ideas can be helpful, but kids should direct their own play when possible. Parents should join in, because children are more likely to be playful when they see their parents participating.</p> <h3>Low-cost, simple play ideas</h3> <h4>Try some of these outdoor play ideas:</h4> <ul> <li>Teach kids games from your childhood, such as hopscotch, Mother May I or Simon Says.</li> <li>At a playground, pretend the ground is lava with the goal to move across the playground without touching the ground.</li> <li>Ride bikes.</li> <li>Run around the block or down the street as fast as you can.</li> <li>Make dirt soup.</li> <li>Create a nature collection.</li> <li>Go on a color or shape walk by choosing a color or shape and trying to find it along the walking path.</li> </ul> <h4>Try some of these indoor play ideas:</h4> <ul> <li>Use pillows or cushions to create an obstacle course.</li> <li>Have an indoor snowball fight with soft balled socks.</li> <li>Secure colored paper to the floor and race from color to color.</li> <li>Have a treasure hunt in your home by hiding small objects and giving your child directions to find them.</li> <li>Check out indoor play areas that encourage play, as well as large-muscle activity.</li> </ul> <p>Parents: No matter where play happens, it’s important for children, as well as grown-ups. Play can lower stress hormones and provide many of the same physical benefits for you as it does for kids. So, play along with the kids — it’s good for you.</p> <em><a href="/providers/hilary-kent-dpt" target="_self" title="Opens in same window.">Hilary Kent</a>, D.P.T., is a <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapist</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em><ul> <li>Parkinson's Disease</li> <li>Pediatrics</li> <li>Spinal cord injury</li> <li>Stroke</li> </ul>D.P.T. I have a deep interest in working with patients who are experiencing any neurological symptoms to reach their personal best.<p><strong>Education</strong></p> <ul> <li>Doctor of Physical Therapy, Creighton University, Nebraska</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Board Certified Neurologic Clinical Specialist, ABPTS </li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Physical Therapy Association</li> </ul>Kent<img src="/-/media/shared-files/images/medical-professionals/full/mankato/hilary-kent-dpt.jpg?h=200&iar=0&w=200&sc_lang=en&hash=7AEFA1CD9B9815F007B6C9930191089F" alt="Hilary Kent, DPT" width="200" height="200" DisableNVelocity="true" />{192687D0-2043-40D8-BB1A-030665A7C5CC}Hilary<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15896536Hilary Kent, D.P.T.1<img src="/-/media/national-files/images/hometown-health/2020/family-playing-board-game.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5475D768EF7BA9F03084343593E3EC2A" alt="Family playing board game" width="660" height="370" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Back to SchoolMichele Halterman6/22/2017<p>Sometimes, finding time to exercise can seem like a bigger challenge than your workout itself. 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.</p>5 tips for fitting in fitness<img alt="fbBlog_HTH_fitness_504x504" src="/-/media/national-files/images/hometown-health/2017/fbblog_hth_fitness_504x504.jpg?h=300&w=300&sc_lang=en&hash=3241BDBD8C1C3D22A992D0B22CBF7733" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>Sometimes, finding time to exercise can seem like a bigger challenge than your workout itself. </p> <p>“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 <a href="/providers/jacob-erickson-do" target="_self" title="Opens in same window.">Jacob Erickson, D.O.</a>, a family medicine physician at Mayo Clinic Health System in Onalaska, Wisconsin.</p> <p>But with a little planning, you can fit fitness into your schedule. Here are five tips to help you get on the right track:</p> <ol> <li><strong>Schedule a time to work out.</strong> Write it on your calendar, and treat your workout as you would any other appointment. </li> <li><strong>Be an early bird.</strong> 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. </li> <li><strong>Find ways to fit exercise into your daily routine.</strong> Take the stairs. Park at the back of the parking lot. Do squats while you’re on a conference call. Plan walk-and-talks instead of sit-down meetings with colleagues. </li> <li><strong>Redefine happy hour.</strong> Meet a friend for a workout rather than a drink. </li> <li><strong>Use TV to your advantage.</strong> 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. </li> </ol> <p>“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.</p><img src="/-/media/national-files/images/hometown-health/2017/fbblog_hth_fitness_504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=C1ECFD1B6B1F78879F09A9A0CA5CAED8" alt="fbBlog_HTH_fitness_504x504" width="504" height="504" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman5/30/2023What you eat may play a role in maximizing your memory. Learning how to diversify your plant-based food portfolio and incorporate healthier fats in your diet can work wonders for your memory.Maximize memory function with a nutrient-rich diet<p>Research suggests that the ability to <a href="/hometown-health/speaking-of-health/memory-lapses-normal-aging-or-something-more" target="_self" title="Opens in same window.">maximize memory</a> function may be related to what you eat. Following an eating plan that provides a healthier selection of dietary fats and a variety of plant foods rich in phytonutrients could positively affect your health. Phytonutrients are substances found in certain plants that are believed to be beneficial for human health and help prevent certain diseases. </p> <p>There's still much to learn about what makes up a <a href="/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy" target="_self" title="Opens in same window.">brain-healthy</a> diet. Studies are finding that what's good for your heart also may be good for your brain. So the best bet for rich memories is to forgo unhealthy fat and remember to diversify your plant-based food portfolio.</p> <h2>Foods that boost memory</h2> <p>Diets rich in fruits, vegetables, whole grains and legumes, fish, healthier fats, and herbs or seeds boost the brain's memory functioning. Here's more about these <a href="/hometown-health/speaking-of-health/eat-the-rainbow-for-good-health" target="_self" title="Opens in same window.">powerhouse foods</a>:</p> <h3>Fruits</h3> <ul> <li>Berries are high in antioxidants that can protect the brain from oxidative damage, and prevent premature aging and memory-impairing dementia. Blueberries are a rich source of anthocyanin and other flavonoids that may improve brain function.</li> <li>Grapes are full of resveratrol, a memory-boosting compound. Concord grapes are rich in polyphenols, which have the potential to promote brain function.</li> <li><a href="/hometown-health/speaking-of-health/the-wonders-of-watermelon" target="_self" title="Opens in same window.">Watermelon</a> has a high concentration of lycopene, another powerful antioxidant. Watermelon also is a good source of pure water, which benefits brain health. Even a mild case of dehydration can reduce mental energy and impair memory.</li> <li>Avocados are a fruit rich in monounsaturated fat, which improves memory function by helping improve blood cholesterol levels when eaten in moderation in place of saturated fats.</li> </ul> <h3>Vegetables</h3> <ul> <li>Beets are rich in nitrates, a natural compound that can dilate blood vessels, allowing more oxygenated blood to reach the brain.</li> <li>Dark, leafy greens are known for their antioxidants, such as vitamin C, and have been shown to reduce age-related memory loss. Greens also are rich in folate, which can improve memory by decreasing inflammation and improving blood circulation to the brain.</li> </ul> <h3>Whole grains and legumes</h3> <ul> <li>Cracked wheat, whole-grain couscous, chickpeas, oats, sweet potatoes and black beans are examples of complex carbohydrates. Since brain cells run on glucose derived from carbohydrates and don't store excess glucose, they need a steady supply of it. Complex carbohydrates are a preferred brain food, providing a slow, sustained supply of glucose. They take longer to metabolize and are high in folate, the memory-boosting B vitamin.</li> </ul> <h3>Seafood</h3> <ul> <li>Fatty fishes, such as salmon, trout, mackerel, herring, sardines, pilchards and kippers, are rich in <a href="/hometown-health/speaking-of-health/whats-the-big-deal-about-the-mediterranean-diet" target="_self" title="Opens in same window.">heart-healthy</a> omega-3 fatty acids. These have been shown to improve memory when eaten one to two times per week. Omega-3 fatty acids don't affect low-density lipoprotein (LDL) cholesterol and can lower triglycerides. </li> <li>Shellfish and crustaceans, such as oysters, mussels, clams, crayfish, shrimp and lobster, are good sources of vitamin B12, a nutrient involved in preventing memory loss.</li> </ul> <h3>Healthier fats</h3> <ul> <li>Olive oil provides monounsaturated fat, which can help reduce LDL cholesterol levels when used in place of saturated or trans fat. Extra-virgin olive oil is the least processed type with the highest protective antioxidant compound levels.</li> <li>Nuts, such as walnuts, are a source of omega-3 fatty acids, which lower triglycerides, improve vascular health, help moderate blood pressure and decrease blood clotting.</li> </ul> <h3>Herbs or seeds</h3> <ul> <li>Cocoa seeds are a rich source of flavonoid antioxidants, which are especially important in preventing damage from LDL cholesterol, protecting arterial lining and preventing blood clots. Cocoa also contains arginine, a compound that increases blood vessel dilation.</li> <li>Rosemary and mint are in the same herb family. Rosemary has been shown to increase blood flow to the brain, improving concentration and memory. Peppermint aroma has been found to enhance memory.</li> <li>Sesame seeds are a rich source of the amino acid tyrosine, which is used to produce dopamine, a neurotransmitter responsible for keeping the brain alert and memory sharp. Sesame seeds also are rich in zinc, magnesium and vitamin B6, other nutrients involved in memory function.</li> <li>Saffron has been shown to positively affect individuals with mild to moderate Alzheimer's disease.</li> </ul> <p>Making lifestyle modifications to control your cholesterol, blood sugar and blood pressure levels, as well as not smoking, taking daily walks and keeping your weight in a healthy range can help preserve <a href="/hometown-health/speaking-of-health/when-to-seek-help-for-memory-loss" target="_self" title="Opens in same window.">memory function</a>.</p> <h2>Try this recipe that combines brain-boosting vegetables and healthier fats:</h2> <h3>Beet walnut salad</h3> <p>By Mayo Clinic Staff</p> <p>Serves 8</p> <p>1 small bunch of beets (or enough no-salt-added canned beets to make 3 cups, drained)<br /> 1/4 cup red wine vinegar<br /> 3 tablespoons balsamic vinegar<br /> 1 tablespoon olive oil<br /> 1 tablespoon water<br /> 8 cups fresh salad greens<br /> 1/4 cup chopped apple<br /> 1/4 cup chopped celery<br /> Freshly ground pepper<br /> 3 tablespoons chopped walnuts<br /> 1/4 cup gorgonzola cheese, crumbled</p> <p>Steam raw beets in water in a saucepan until tender (skip this step if using canned beets). Slip off skins. Rinse to cool. Slice in 1/2-inch rounds. In a medium bowl, toss with red wine vinegar.</p> <p>In a large bowl, combine balsamic vinegar, olive oil and water. Add salad greens and toss.</p> <p>Put greens onto individual salad plates. Top with sliced beets, chopped apples and celery. Sprinkle with pepper, walnuts and cheese. Serve immediately.</p> <p><em>Nutrition per serving size of 1 cup lettuce and 1/2 cup beets: 90 calories, 5 grams fat, 1.5 grams saturated fat, 115 milligrams sodium, 9 grams carbohydrates, 2.5 grams fiber, 3 grams protein.</em></p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2023/salmon-topped-with-lemon.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F8DDE19F87AF664CDFBEC318432D069F" alt="Salmon topped with lemon" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Micah Dorfner6/20/2017<p>It's that time of year again: wedding season. This can be a time of blissful happiness or a time that stretches the limits of self-restraint while trying to keep your health in check. </p>How to watch your weight during wedding season<img alt="weddingfood" src="/-/media/national-files/images/hometown-health/2017/wedding-food.jpg?h=267&w=400&sc_lang=en&hash=D04B51163C669F634D76105DAB2BB280" style="width: 400px; height: 267px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>It’s that time of year again: wedding season. This can be a time of blissful happiness or a time that stretches the limits of self-restraint while trying to keep your health in check.</p> <p>It’s important to remember to limit yourself while attending a wedding. Most often, people become so caught up in the festivities they forget to remember to take care of themselves.</p> <p>Most people have more than one wedding to attend during the year which can add on pounds, if not watched closely.</p> <p>Overeating can lead to numerous health issues, such as emotional and physical damage to the body and mind. This can be due to loss of confidence and increased weight, as well as causing damage to the digestive system.</p> <h2>Here are tips for watching your wedding season weight:</h2> <h3>Participate in morning activity.</h3> <p>Go for a run or walk, or a quick workout, or go golfing. These ideas, among others, can help clear the mind, as well as help you feel calm, centered and more in control of the choices you’ll make later in the day.</p> <h3>Don’t skip meals.</h3> <p>Trying to save up calories will leave you feeling tired, angry and more likely to overconsume during cocktail hour.</p> <h3>Pace yourself.</h3> <p>Choose the amount you want to drink. One drink per course (cocktail hour, dinner and reception) is a good rule of thumb. If that’s not sensible to you, limit yourself to one drink per hour, alternating water with alcohol. This advice is for of-age wedding guests who plan to stay put. Never to drink and drive.</p> <h3>Choose wisely.</h3> <p>There’s no law saying you can’t have one of everything, although it’s good to limit yourself to a few options. Determine what you want to make room for. Try sticking to one plate, filling half with vegetables and the rest with protein and starchy vegetables, such as beans and potatoes.”</p> <h3>Dance.</h3> <p>Hitting the dance floor can help you lose 200 to 300 calories per half hour. This gives you an extra excuse to show off your dance moves — good or bad — and burn off the calories you’ve consumed during the day.</p> <p><em><a href="/providers/gabriel-berendes-md">Gabriel Berendes, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician <a href="/locations/la-crosse">La Crosse</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Wisconsin School of Medicine and Public Health</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul>Berendes<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/gabriel-berendes-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=AF078455AD7D8531BBC094B793351761" alt="Gabriel Berendes MD" width="280" height="280" DisableNVelocity="true" />Gabriel<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13393723Gabriel Berendes, M.D.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{61776FD2-05E8-47E9-AB55-EE465BD29A19}|{FFD57D6A-3E3A-4808-8F93-B38864FDF469}<img src="/-/media/national-files/images/hometown-health/2017/wedding-food.jpg?h=267&iar=0&w=400&sc_lang=en&hash=FB61175D9527A8752AB7CC47C0EE67AE" alt="Wedding food" width="400" height="267" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Michele Halterman5/6/2024While you're enjoying the outdoors, ticks are looking for a ride — and a meal. Ticks survive on blood from humans and animals, and can transmit disease. Learn how to tame these unwelcome hitchhikers.Taming ticks: Tips to avoid or remove a tick<p>Warm weather entices you into the great outdoors. But while you're having fun golfing, camping, picnicking and hiking, ticks are looking for a ride — and a meal. Ticks live in woods, fields and grassy areas. All of them survive on blood drawn from people or animals, and they can pass along disease in the process.</p> <h2>What makes ticks tick and people sick</h2> <p>To find their next meal, ticks climb onto objects like blades of grass, leaves or shrubs and stick out their legs. When a host brushes by, they grab on. Some ticks attach quickly, while others wander, looking for places where the skin is thinner, like the ear. Ticks also like warm and dark areas, such as the armpit, behind the knee, along the scalp and in the belly button. That's where they'll grab hold and bite.</p> <p>While attached to a host, ticks can acquire or pass along disease. After feeding, most drop off. At their next feeding, ticks can transmit an acquired disease to the new host.</p> <p>Ticks are found in most regions of the country.</p> <h3>Tick-borne diseases and regions in the U.S. they're common include:</h3> <ul> <li><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/lyme-disease/symptoms-causes/syc-20374651" target="_blank" title="Opens in a new window.">Lyme disease</a>, anaplasmosis, babesiosis and Borrelia miyamotoi disease: Upper Midwest and the Northeast</li> <li>Ehrlichiosis: Southeast and South Central</li> <li>Rocky Mountain spotted fever: North Carolina, South Central and Southwest</li> <li>Relapsing fever: Great Plains, Mountain West and West Coast</li> <li>Southern tick-associated rash illness, or Lone Star tick disease: East, Southeast and South Central, but spreading north</li> </ul> <img alt="Ticks illustration" src="/-/media/national-files/images/hometown-health/2022/ticks-illustration.jpg?h=400&w=100%25&sc_lang=en&hash=409A25B8CBE93224E81B97E488A9B906" style="height: 400px; width: 100%;" /> <h2>Tips to avoid tick bites</h2> <h3>Not every tick carries disease, but it's still a good idea to avoid being bitten. These tips can help:</h3> <ul> <li>When outdoor activities take you into tick territory, wear shoes (not sandals), long pants tucked into your socks, a long-sleeved shirt, hat and gloves.</li> <li>Stick to trails when possible, and avoid walking through low bushes and long grass.</li> <li>Keep dogs leashed so they don't venture where ticks may be.</li> <li>Use insect repellents with at least 20% DEET. Repellents with up to 30% DEET can be applied to children over 2 months old but used sparingly on children under 2. Apply to clothes and exposed skin but not hands.</li> </ul> <p>The concentration of DEET in a repellent determines how long protection lasts. A concentration of 10% provides two hours of protection; 30% gives five hours. Avoid products that combine sunscreen and DEET because <a href="/hometown-health/speaking-of-health/myth-or-fact-coconut-is-an-effective-sunscreen" target="_self" title="Opens in same window.">sunscreen</a> needs to be applied more frequently than DEET.</p> <h2>Taking off ticks, treating bites</h2> <p>After spending time in a wooded or grassy area, check yourself, as well as your children and pets, for ticks. Deer ticks, which carry Lyme disease, often are no bigger than the head of a pin, so search carefully.</p> <p>Shower as soon as you come indoors. Using a washcloth on your skin can dislodge ticks that haven't attached yet. You also can put your clothes in the dryer for 10 minutes on high heat to kill lingering ticks.</p> <p>If a tick has attached, time is key. The longer it hangs on, the greater your risk of getting tick-borne diseases.</p> <h3>To remove a tick:</h3> <ul> <li>Avoid folklore remedies like painting the tick with nail polish or petroleum jelly, or using heat from a match or lighter to release its hold.</li> <li>Use fine-tipped tweezers to grab the tick firmly near its head or mouth and as close to the skin as possible.</li> <li>Pull the tick's body up and away from your skin. Avoid jerking or twisting.</li> <li>Take a photo of the tick so your healthcare professional can identify it. Dispose of the tick by putting it in alcohol or a sealed bag, wrapping it tightly in tape or flushing it down the toilet.</li> <li>After handling the tick, use soap and water to wash your hands and the area around the tick bite.</li> </ul> <p>A small, red bump often appears at the site of a tick bite and resolves over a few days. This is typical and doesn't indicate that it has transmitted a disease to that person.</p> <h4>Contact your healthcare professional if:</h4> <ul> <li><strong>You aren't able to completely remove the tick.</strong><br /> The longer the tick remains attached to your skin, the greater your risk of getting a disease.</li> <li><strong>The rash or bump gets bigger.</strong><br /> If the small red bump develops into a larger rash, perhaps with a bull's-eye pattern, it may indicate Lyme disease.</li> <li><strong>You develop flu-like signs and symptoms.</strong><br /> Fever, chills, fatigue, body and joint aches and a headache may accompany the rash. If these signs and symptoms disappear, you may still be at risk of disease.</li> <li><strong>You think the bite site is infected.</strong><br /> Signs and symptoms include redness or oozing.</li> </ul> <p>If you're a Mayo Clinic Health System patient and are concerned about a tick bite, you can call the <a href="/services-and-treatments/nurse-line" target="_self" title="Opens in same window.">Nurse Line</a> within 72 hours of removing a tick to determine the appropriate level of care.</p> <p>Don't let worry over tick-borne diseases keep you and your family indoors. You can safely enjoy your favorite summer activities with a <a href="/hometown-health/speaking-of-health/summer-fun-safety-tips" target="_self" title="Opens in same window.">few precautions</a>, like carefully checking for and removing ticks after spending time in wooded or grassy areas.</p> <p><em><a href="/providers/katie-clubb-md" target="_self" title="Opens in same window.">Katie Clubb, M.D.</a></em><em>, is a physician in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em></p><ul> <li>Creighton Model <em>FertilityCare</em> System</li> <li>Diabetes</li> <li>Fluent in Spanish</li> <li>Natural Family Planning</li> <li>Obstetrics and gynecology</li> <li>Pediatric and maternal oral health</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>United Family Medicine Residency Program</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>Minnesota Academy of Family Physicians</li> <li>Minnesota Board of Medical Practice</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Clubb<img src="/-/media/shared-files/images/medical-professionals/full/owatonna/katie-clubb-md.jpg?h=280&iar=0&w=280&hash=44CF10B1A5E11C78CFD7E938EBCAAE27" alt="Katie Clubb, M.D." width="280" height="280" DisableNVelocity="true" />{5D2B3472-5899-4575-A391-6F3EA409B2EC}Katie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14250063Katherine Clubb, M.D.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}<img src="/-/media/national-files/images/hometown-health/2022/grassy-wooded-path.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9CB9985FEA506D046A32D09D1736676A" alt="Grassy, wooded path" width="660" height="370" DisableNVelocity="true" />Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Michele Halterman6/9/2017<p>In the past several years, my family and I have watched many changes take place in our neighborhood. Most significantly, the road outside our house needed to be replaced. With the death of a loved one, we often face a similar change in landscape.</p>The nature of grief: Lessons in loss and life<img alt="fbBlog_grief17" src="/-/media/national-files/images/hometown-health/2017/sun-shining-through-woods.jpg?h=300&w=300&sc_lang=en&hash=D1301A69981F180E016E424AD9C1CF46" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;"> <p>Change is the challenge we face as something old gives way to something new. In the past several years, my family and I have watched many changes take place in our neighborhood. Most significantly, the road outside our house needed to be replaced.</p> <p>Along with the pavement and plumbing removal, we watched as tree after tree in the boulevard gave way. Following the completion of the new road, a storm came in and took many more compromised trees.</p> <p>Over the past winter, all the ash trees in the neighborhood had to go. It seems silly, but we grieved over the loss of trees that used to provide shade during our daily walks. I felt those beautiful trees also represented history and strong roots.</p> <p>With the death of a loved one, we often face a similar change in landscape. The path we once walked and the things we felt certain about and protected by, are seemingly gone in an instant.</p> <p>Keeping the memories of our loved one alive has an overwhelming responsibility. Our traditions and roots can feel compromised. It is important in times of loss to honor the natural emotions we experience and endure the heavy weight change can bring.</p> <p>In life, we are vulnerable to changes all around us, and it is natural to search for ways to protect ourselves. To know more about grief does not protect us from its place in our lives. Instead, grief can call us to find change within ourselves. We grow in our continued quest to explore meaning and purpose in our own stories and transform our perspective.</p> <p>Our neighborhood walks have since been dotted with mysterious new saplings. We have become more and more curious not just about what kind of trees they are, but what they will become for the next generation that walks this same path.</p> <p>This change reminds us that the space within ourselves that feels sorrow for what we once loved can also feel joy for the hope in what is yet to come.</p> <p>I encourage those looking to explore their own natural journey through grief to consider attending a support group to explore loss and the transformation it can bring. <a href="/classes-and-events" target="_self" title="Opens in a new window.">Explore what's available in your community.</a></p> <p><em>Trisha Lundin is a Bereavement Services counselor in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin</em></p><img src="/-/media/national-files/images/hometown-health/2017/sun-shining-through-woods.jpg?h=504&iar=0&w=504&sc_lang=en&hash=10565AC04E212BF5393D1B3C66C24EF2" alt="Sun shining through woods" width="504" height="504" DisableNVelocity="true" />GriefGrief is the natural reaction to loss. It will be unique to you, depending on your own personality and circumstances.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Michele Halterman9/21/2023Roughly half of women experience some degree of pelvic organ prolapse, yet rarely discuss the common issue as they age. Read about the causes, symptoms and treatments available.Uterovaginal prolapse: What's that?<p>Women can share so much helpful information about how the body changes over time. While there are many health issues that women may feel comfortable discussing with their friends and family, many of the details of the aging process go undiscussed, often because of embarrassment.</p> <p>Check your knowledge about a common issue for women: pelvic organ prolapse.</p> <h2>True or False: Female organs can shift out of place.</h2> <p>True. Women's <a href="/hometown-health/speaking-of-health/addressing-pelvic-health-disorders" target="_self" title="Opens in same window.">pelvic organs</a> can shift and slip out of place, particularly as they age. Because of this, women may experience issues, such as pelvic or vaginal pressure, and may notice a sensation of a bulge near or through the vaginal opening. These are common symptoms of a condition called uterovaginal prolapse. </p> <h2>True or False: Prolapse issues happen suddenly.</h2> <p>False. Although some women may feel that they suddenly notice the prolapse, it typically develops slowly. However, the prolapse may only be obvious once it can be seen or felt. This can be distressing and cause women to see their healthcare team urgently out of fear of a serious health condition like cancer. Others may notice the change and are too embarrassed to see their healthcare team or feel it's part of the aging process.</p> <h3>Women can have one or a combination of symptoms related to a prolapse, including:</h3> <ul> <li>Inability to empty the bowels or bladder fully or easily</li> <li>Difficulty holding urine or stool, and noticing leakage from the bladder or bowels</li> <li>Needing to physically push the vaginal bulge in when they urinate or have a bowel movement</li> <li>Seeing tissue that protrudes through the vagina opening</li> </ul> <h2>True or False: Prolapse is a common issue.</h2> <p>True. Roughly half of women have some degree of prolapse, and it can affect women of various ages. Prolapse can be associated with naturally occurring changes in women's bodies, such as childbirth and menopause. However, it's most commonly diagnosed after menopause when the body's estrogen levels fall, ligaments and muscles weaken or stretch, and pelvic organs shift. While it may be common, prolapse isn't something women need to simply put up with.</p> <h2>True or False: Prolapse can be prevented.</h2> <p>True and false. Some of the factors that cause prolapse can be modified through lifestyle changes. While women can't change their genetics or age, they can work to avoid actions that cause recurring straining. Pelvic support structures also can weaken <a href="/hometown-health/speaking-of-health/pregnancy-and-pelvic-floor-health" target="_self" title="Opens in same window.">during pregnancy</a> and vaginal delivery. Strengthening and restoring support to the pelvic floor with exercises, like <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283" target="_blank" title="Opens in a new window.">Kegel exercises</a>, can improve prolapse symptoms. </p> <h2>True or False: There is no cure for prolapse.</h2> <p>True and false. While there is no way to cure prolapse, there are ways to treat it and improve symptoms. <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">Gynecologists</a>, <a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">urologists</a> and <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapists</a> work to help resolve these issues.</p> <h3>Care teams review treatment options to allow women to make the decision that best fits their needs. Options include:</h3> <ul> <li>Choosing to do nothing to treat the prolapse, but prevent from worsening by avoiding activities that can cause strain, such as heavy lifting and constipation.</li> <li>Seeing a physical therapist to improve the strength and coordination of pelvic muscles and nerves to alleviate symptoms.</li> <li>Using a device called a pessary, which is a silicone device inserted into the vagina to help support pelvic organs. If fitted and inserted correctly, most women report not noticing the pessary when it's in place. A healthcare professional can remove, clean and replace the pessary every few months, or you can do it more frequently at home.</li> <li>Having surgery to repair the prolapse or urinary leakage.</li> </ul> <h2>True or False: Treatment can provide relief.</h2> <p>True. There is hope for women who experience prolapse.</p> <h3>Here are just a few of the improvements that patients report:</h3> <ul> <li>Relief from the feeling of pressure in the vagina.</li> <li>The ability to <a href="/hometown-health/speaking-of-health/6-helpful-tips-for-managing-urinary-retention-and-incontinence" target="_self" title="Opens in same window.">empty the bladder</a> and bowels normally.</li> <li>Reduction or elimination of leakage from the bladder or bowels.</li> <li>Less frequent visits to the bathroom.</li> <li>Increased comfort during sexual intercourse.</li> <li>No longer having tissue or organs fall toward or through the vaginal opening.</li> </ul> <p> If you're experiencing prolapse symptoms or leakage from your bladder or bowels, see your healthcare team to determine what treatment is right for you.</p> <p><a href="/providers/mary-alvarado-md" target="_self" title="Opens in same window."><em>Mary Alvarado, M.D.</em></a><em>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em> </p><ul> <li>Minimally invasive surgical techniques</li> <li>Urogynecology (pelvic prolapse and incontinence)</li> </ul>M.D.<p>I believe patient care should be patient-focused rather than disease-focused and that, as providers, we must be considerate of the various backgrounds that our patients come from.</p> <p>I enjoy providing education to patients when they are unsure of both normal and abnormal processes that their bodies are going through. I appreciate being able to work with them to find solutions for their health care needs and concerns.</p> <p>Outside of work, I enjoy cooking and eating a diverse array of foods. I also enjoy hiking and traveling.</p><p><strong>Education</strong></p> <ul> <li> Doctor of Medicine, University of Texas Health Science Center</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Obstetrics & Gynecology, San Antonio Uniformed Services Health Education Consortium</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Obstetrics & Gynecology, San Antonio Uniformed Services Health Education Consortium </li> </ul> <p><strong>Certifications</strong></p> <ul> <li>DaVinci Robotics Training program</li> <li>Neonatal Resuscitation Program</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Obstetrics and Gynecology</li> <li>American Medical Association</li> </ul>Alvarado<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/mary-alvarado-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=5B616B9D345F2FFB9E8DE7A5742065E2" alt="Mary Alvarado, M.D." width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/29049054/" target="_blank" title="Opens in new window">Clinical aspects of miscarriage</a>, January/February 2018</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/19517693/" target="_blank" title="Opens in new window">Telephone-based management of lactation mastitis</a>, May 2009</li> </ul>{9B655749-C85D-4CF7-B2AF-ABE3A7F6DB14}Mary <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16265009Mary Alvarado, M.D.1{54693F31-87AF-4B21-91DB-1DEC1E21F878}|{83EB2AA2-1436-4DDC-B7BB-51F8E6A87FC9}<img src="/-/media/national-files/images/hometown-health/2023/bicycler-wearing-helmet-and-sunglasses.jpg?h=370&iar=0&w=660&sc_lang=en&hash=DB192000AE150770B0D1602939924A03" alt="Bicycler wearing helmet and sunglasses" width="660" height="370" DisableNVelocity="true" />Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Micah Dorfner6/6/2017<p>It’s estimated about 80 percent of people will suffer from low back pain in their lifetime. Knowing what to do when the time comes is important.</p>Back pain care and prevention<img alt="lowbackpaininwoman" src="/-/media/national-files/images/hometown-health/2017/lowbackpaininwoman.jpg?h=266&w=400&sc_lang=en&hash=83E3E619FA7E21D43522773F9373A699" style="width: 400px; height: 266px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>At some point in every person’s life — often yearly, if not more consistently — they experience back pain. Whether due to a traumatic event, such as slipping on ice, or something much more trivial, like bending over to pick something up, we have all injured our backs.</p> <p><span>It’s estimated about 80 percent of people will suffer from low back pain in their lifetime. The other 20 percent is likely in denial. Given the probability your future will eventually encounter back pain, knowing what to do when the time comes is important.</span></p> <p><strong><span>What causes low back pain?</span></strong></p> <p><span>Do I have <a href="http://www.mayoclinic.org/diseases-conditions/sciatica/basics/definition/con-20026478" target="_blank" title="Opens in new window">sciatica</a>? Do I have a slipped disc? Most likely, your pain is neither a disc or nerve issue. More often than not, you’ve stressed, overused and/or strained your spinal musculature.</span></p> <p><span>In some cases, there can be more significant injuries; however, the incidence of severe injury is small in comparison. You need to take care of your back muscles just the same as any other muscle in the body. For example, many runners stretch their hip and lower extremity musculature during and following running in order to prevent or treat injury. The same can apply for your spine.</span></p> <p><span>The spine is quite resilient and can take a significant amount of stress. This stress builds and gradually wears down to a point where the spine reaches a painful threshold. Oftentimes, stress has accumulated and only needs a bit more to push it into pain and sensitivity. This is why something as simple as picking an object off the floor can throw your back out.</span></p> <p><strong><span>How can I prevent back pain?</span></strong></p> <p><span>Stretching and exercising your back keeps the sensitivity and pain away — staying far from that threshold of pain. Below are a few great ways to prevent and treat back pain:</span></p> <ul style="list-style-type: disc;"> <li><strong><span>Stretch.</span></strong><span> Stretch often and regularly, especially your back, including before and after back-heavy activity (e.g. snow shoveling, yard work, washing floors, etc.).</span></li> <li><strong><span>Exercise.</span></strong><span> Find an activity you enjoy. Your muscles and joints are more resilient when they’re strong and flexible. Develop your core musculature in order to support your spine and prevent injury. Yoga and Pilates are great activities to prevent back pain and facilitate core strength.</span></li> <li><strong><span>Apply cold or heat.</span></strong><span> Apply ice/cold pack to new pain or stiffness. Otherwise, use whatever feels best. Ensure you have a cloth layer between the ice/heat and your skin to prevent skin damage.</span></li> </ul> <p><strong><span>What if my back pain is long-term?</span></strong></p> <p><span>Occasionally, back pain lingers and becomes an issue for more than a few days. If the aforementioned self-care measures aren’t taking care of your pain, address this sooner rather than later.</span></p> <p><span>When pain is present, muscle strength is inhibited and movement patterns change, placing stress on other parts of the body. Physical therapy can provide treatment and education to reduce and eliminate pain and return you to work, recreational activities and life without pain. Therapists are trained at a doctoral level to treat your pain and educate on prevention. During therapy, you’ll receive treatment based on medicine’s most up-to-date research that provides the best results.</span></p> <p><span>Certain symptoms can indicate potentially serious issues and should be addressed immediately. If you suddenly experience the inability to empty your bladder or have numbness in your groin, contact your doctor right away.</span></p> <p><strong><span>What about back pain medications?</span></strong></p> <p><span>With prolonged pain, medications can be helpful. However, you should never rely on medications, and you should never use them more than temporarily. Chronic use of opioid pain medications can be dangerous, as over-prescription has led to a large increase in opioid dependency and overdoses.</span></p> <p><span>Everyone will experience back pain at some point in their lives. The majority of people aren’t appropriate for surgery. Taking steps to prevent and treat your pain when it occurs is the best and most effective way to prevent dysfunction due to back pain. If you’re struggling with your pain, contact your local physical therapist.</span></p> <p><em><a href="/providers/jordan-moen-dpt">Joran Moen</a>, D.P.T., is a physical therapist at <a href="/locations/mankato">Mayo Clinic Health System in Mankato</a>.</em></p><ul> <li>Injury prevention</li> <li>Orthopedics</li> <li>Spine care</li> <li>Sports medicine</li> </ul>P.T., D.P.T., OCS<p>My approach to physical therapy is grounded in the integration of evidence-based practice, individualized patient-centered care and the delivery of specialized services within the outpatient clinical setting. I am committed to providing high-quality care that reflects the most current research, aligns with clinical expertise, and respects each patient’s unique goals, values and circumstances.</p> <p>Evidence-based practice serves as the foundation of my clinical decision-making. I actively engage with current literature and best practice guidelines to ensure that evaluation methods and interventions are both effective and appropriate. This commitment allows me to deliver care that is not only scientifically supported but also adaptable as new evidence emerges.</p> <p>Equally important is the emphasis on personalized care. I recognize that each patient presents with a distinct combination of physical impairments, functional limitations, lifestyle factors and personal goals. Through thorough evaluation and meaningful patient engagement, I develop tailored treatment plans that promote optimal outcomes, enhance adherence and empower patients to take an active role in their recovery.</p> <p>In the outpatient setting, I strive to provide specialized care that reflects advanced clinical skills and focused expertise. Whether addressing orthopedic conditions, post-surgical rehabilitation or performance-based goals, I utilize targeted interventions and progressive strategies.</p> <p>I grew up in a small town in southwest Minnesota. I love to travel with my wife and two children. I enjoy all things outdoors, including hunting, fishing, camping and hiking.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Concordia College</li> <li>Doctor of Physical Therapy, University of Minnesota</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Certified Orthopedic Clinical Specialist</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Physical Therapy, Mayo Clinic College of Medicine and Science</li> </ul>Moen<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jordan-moen.jpg?h=280&iar=0&w=280&sc_lang=en&hash=5DC1BDE898CC87D4B7C7263F7270B861" alt="Jordan Moen" width="280" height="280" DisableNVelocity="true" />{4981A277-40C7-4276-8A69-F497BEB1C905}Jordan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14537541Jordan Moen, D.P.T.1{DEF55970-853F-4E96-9A4D-3413874FF059}|{7746ADF8-715B-4593-8AAB-55D7F0467848}<img src="/-/media/national-files/images/hometown-health/2017/lowbackpaininwoman.jpg?h=266&iar=0&w=400&sc_lang=en&hash=44DFA83183F46801BA0C33F1A2536997" alt="lowbackpaininwoman" width="400" height="266" DisableNVelocity="true" />Back PainBack pain is one of the most common health complaints in the U.S. In fact, eight out of 10 Americans will experience back pain at some point in their lives. Symptoms include muscle ache, shooting or stabbing pain, pain that radiates down your leg and limited flexibility or range of motion of the back.<br/><br/>Get tips to manage your pain, and know when to see your healthcare provider.Michele Halterman7/28/2017<p>We’ve all heard the phrase “feel the burn.” Gastroesophageal reflux disease, or GERD, symptoms include heartburn and regurgitation. When it occurs twice or more weekly, it may require attention.</p>Take the burn out of GERD<img alt="fbBlog_GERD_504x504" src="/-/media/national-files/images/hometown-health/2017/fbblog_gerd_504x504.jpg?h=300&w=300&sc_lang=en&hash=A380B120E56FCE5B5E6B61975BF9FAA4" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;"> <p>We’ve all heard the phrase “feel the burn.” Gastroesophageal reflux disease, or GERD, is a common disorder that affects many adults. Symptoms can include heartburn and regurgitation. It is not uncommon or abnormal for someone to have these symptoms occasionally, especially after a large meal. </p> <p>When it occurs twice or more weekly, it may require attention. If left untreated, it could lead to Barrett’s esophagus where the lining of the esophagus becomes “stomach like” in response to abnormal acid exposure over a long period, increasing the risk of esophageal cancer.</p> <p>The recommended first step is to monitor your diet. You can try reducing or eliminating foods and beverages that can trigger heartburn, including those that are fried, fatty or spicy, and coffee and orange juice. The choices you make in your diet could cause symptoms of GERD but may not be the cause.</p> <p>If a change in your diet doesn’t help, the next step is to confirm that you have GERD. A gastroenterologist makes a diagnosis based on a thorough history and physical examination. Often, treatment begins without additional diagnostic tests using strong stomach acid-blocking medications called proton pump inhibitors, sometimes referred to as PPIs.</p> <p>There have been reports in the media over the last few years about potential side effects and complications of proton pump inhibitors. While it is true that there may be a slightly higher risk of kidney problems, pneumonia, diarrhea due to clostridium difficile, bone fracture and even dementia, these have to be placed in proper perspective, as they rarely occur. These medications should only be taken under the guidance of a medical provider.</p> <p>If you are responding to medication for GERD, you can consider surgery, especially if you don’t want to be on a lifelong medication regimen. The goal of surgery is to tighten the junction of the esophagus and stomach to prevent the reflux of stomach contents and acid. You and your gastroenterologist should discuss what the best course of treatment would be for you, based on the risks and benefits.</p> <p>The takeaway is that GERD is manageable, and there are treatment options. Listen to what your body is telling you, and take action based on your situation. There likely is a way to take the burn out of GERD.</p> <p><em>Jaime Zighelboim, M.D.</em><em>, is a gastroenterologist in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2017/fbblog_gerd_504x504-2.jpg?h=359&iar=0&w=504&sc_lang=en&hash=1E16015321C999494BF51B57D4F67134" alt="fbBlog_GERD_504x504 2" width="504" height="359" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Michele Halterman2/10/2020<p>Does it seem like you are eating all the right foods, exercising and your weight still isn’t going down? If you’re not keeping track of what you’re eating and what you’re doing for exercise, you need to start.</p>Record keeping can help you lose weight — and keep it off<p>Are you frustrated with a lack of progress in your weight-loss efforts? Does it seem like you are eating all the right foods, exercising and your weight still isn't going down?</p> <p>If you're not keeping track of what you're eating and doing for exercise, you need to start. Record keeping is one of the most powerful tools in weight management.</p> <p>Why? Records help keep you accountable, and find out what is and is not working for you. Record keeping can help you identify problem areas to work on and notice successful strategies worth repeating.</p> <h2>How to get started</h2> <h3>Choose a tracking system. </h3> <p>Whether you prefer the old-school method of keeping notes on paper or want to use an app, the goal is to find the system that fits your style. Try this ;<a href="/-/media/local-files/eau-claire/documents/medical-services/weight-management/mayo-clinic-diet-record-tracker.pdf?sc_lang=en&hash=FAF5A394467C967CD4617BCE518CAFDC" target="_blank" title="Opens in a new window.">record tracker</a> to get you started.</p> <h3>Keep it simple.</h3> <p>The main point is to keep track of what is happening. What are you eating and drinking, and doing for exercise? In-the-moment recording is best, but at least do it as soon as possible. It won't help your weight management if you're forgetting all the mindless nibbling that occurs.</p> <h3>Be honest.</h3> <p>Your records will be a useful tool to use to determine where your successes and problem areas lie. No one needs to see them but you.</p> <h3>Be mindful of negative thinking. </h3> <p>Focus on the positive.</p> <p>Find additional <a href="/topics/weight-loss-and-bariatric-surgery">weight management resources</a> and get <a href="/locations/eau-claire/services-and-treatments/weight-management" target="_self" title="Opens in same window.">recipes</a> to help you lose weight or maintain a healthy lifestyle.</p> <p><a href="/providers/shirley-shelley-rd" target="_self" title="Opens in same window."><em>Shirley Shelley</em></a><em> is a registered dietitian in <a href="/services-and-treatments/weight-management" target="_self" title="Opens in same window.">Weight Management Services</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Dietetics, University of Wisconsin-Stout</li> <li>Master's degree, Nutrition, University of Wisconsin-Stout</li> </ul>Shelley<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/shirley-shelley-rd.jpg?h=200&iar=0&w=200&sc_lang=en&hash=2A7372FA526AC9D0A7B37633E2BD7211" alt="Shirley Shelley, R.D." width="200" height="200" DisableNVelocity="true" />Shirley<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15069583Shirley Shelley, RDN1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}|{2BEE5070-65FF-4406-9E59-103E06C5A535}<img src="/-/media/national-files/images/hometown-health/2020/diet-plan-oranges-tape-measure.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D7A7528DEAE496B035C14720B5E59B41" alt="Diet plan oranges tape measure" width="660" height="370" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.Michele Halterman1/6/2023Weight training isn't just for bodybuilders and athletes — everyone can get the benefits. Get started with these tips to help you build strength, balance and confidence.10 weight training tips for beginners<p>Years ago, weightlifting was thought to be reserved solely for bodybuilders and athletes. However, there has been significant research on the medical benefits of lifting weights. Everyone benefits from stronger bones and muscles. Plan to incorporate weight training into your routine, regardless of your age, ability or fitness level.</p> <p>Weight training is a type of strength training that uses weights for resistance. This could be weight machines or free weights, like dumbbells or barbells, at home or a gym. It stresses and strengthens your muscles over time.</p> <h2>Who can benefit from weight training?</h2> <p>It doesn't matter if you are 19 or 90, run marathons, or struggle to climb stairs; weight training can benefit everyone.</p> <p>It helps build muscle, strengthens bones, improves balance and prevents injuries. Often, it is helpful for people with many chronic health conditions. Overall, it helps people feel better physically and mentally.</p> <h3>Weight training also has been shown to help improve:</h3> <ul> <li>Blood pressure</li> <li>Blood sugar (diabetes)</li> <li>Brain health</li> <li>Bone density</li> <li>Cholesterol</li> <li>Chronic pain</li> <li>Heart disease</li> <li>Depression </li> <li>Metabolism </li> <li>Self-confidence</li> <li>Thinking and learning skills</li> <li>Weight management </li> </ul> <h2>Tips for getting started</h2> <p><strong> </strong></p> <h3>Here are 10 key points to remember when considering beginning a new weight training routine:</h3> <h4>1. Choose your equipment.</h4> <p>Many options are available, such as free weights, hand weights, weight machines and bands. Some exercises only use your body weight and don't require any equipment. The right choice depends on your budget and preference. They all work if used properly. </p> <h4>2. Warm up.</h4> <p>Cold muscles are more prone to injury, so consider warming up with a brisk walk for five to 10 minutes and dynamic stretching to start each training session.</p> <h4>3. Start light.</h4> <p>Start with light to moderate weights in the first few sessions. Starting light can prevent muscle soreness and lessen the chance of injury.</p> <h4>4. Increase weight slowly.</h4> <p>Gradually increasing the weight amount over a period of two to four weeks. Ten to 15 reps should become difficult as muscles tire and fatigue.</p> <h4>5. Pay attention to pain.</h4> <p>Proper weight training should reduce pain, not cause it. If you have sharp or shooting pain, stop doing that exercise. If done correctly, it also should help your bones, tendons, ligaments and muscles become stronger.</p> <h4>6. Lift slowly.</h4> <p>When lifting weights, do not use momentum. Most weight training injuries occur from swinging the weights, improper technique or lifting too heavy an amount of weight. Take about two seconds to lift the weight and four or more seconds to lower the weight. Training slower activates more muscle fibers in the targeted muscle, which will increase the benefits of strength training in the end.</p> <h4>7. Build in rest.</h4> <p>Work your muscles to fatigue on each exercise and then rest them for at least 48 hours. Lift weights two to three days a week for each muscle group.</p> <h4>8. Seek variety.</h4> <p>A good weight training program should include at least eight to 12 different exercises. These should target the major muscles of the legs, back, chest, abdomen, arms and shoulders.</p> <h4>9. Focus on one set.</h4> <p>Do at least one set on each exercise, paying attention to your form. Most people can get the results by doing one set of 10 to 15 reps of each exercise. Previously, researchers recommended at least two to three sets. However, recent research states that one set, done properly, can be just as effective as multiple sets. Multi-sets are OK if you have extra free time and enjoy spending time in the gym.</p> <h4>10. Breathe.</h4> <p>Remember always to maintain your breathing while you lift. Breathe out through the hardest part of the exercise.</p> <p>If you're new to weight training, talk with a personal trainer or another member of your health care team about the best weight training exercises for you and learn about proper form and technique to avoid injury.</p> <h4>Here are some sample routines for a total-body workout: </h4> <ul> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/weight-training/sls-20076904" target="_blank" title="Opens in a new window.">10 simple weight training exercises</a></li> <li><a href="/hometown-health/speaking-of-health/15-minute-workout-resistance-bands" target="_self" title="Opens in same window.">15-minute resistance band routine</a> </li> <li><a href="/hometown-health/speaking-of-health/pump-you-up-exercise-with-dumbbells-video" target="_self" title="Opens in same window.">Dumbbell exercises</a> </li> </ul> <p>Being healthy can be hard, but the free <a href="/wellness/journey" target="_self" title="Opens in same window.">Journey to Wellness</a> program makes it easier. Cut through the noise with this free, self-guided program for individual and employer use.</p> <p><a href="/providers/mackenzie-long" target="_self" title="Opens in same window."><em>Mackenzie Long</em></a><em> is a licensed personal trainer in <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine</a> and <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a> and <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em> </p><ul> <li>Adolescent strength training</li> <li>Hypertrophy and muscle building</li> <li>Post-physical therapy, post-occupational therapy and surgery exercise transition</li> <li>Pre- and post-cancer exercise</li> <li>Weight loss</li> </ul><p>My philosophy for personal training is to individualize exercise prescription to each person. I take a functional approach to strength training to improve quality of life. What you do in the gym should translate to the activities you need or enjoy in your daily life.</p> <p>In my free time, my husband and I like to stay active by hiking with our dogs, skiing and weightlifting. I like to balance that out with more relaxing activities such as painting and crocheting. </p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Exercise and Sport Science, University of Wisconsin-La Crosse</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Dynamic Variable Resistance Training/Functional Training, Fitness Lying Down</li> <li>Employee Wellness, Viterbo University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Certified Strength and Conditioning Specialist, National Strength and Conditioning Association</li> </ul> <p><strong>Membership</strong></p> <ul> <li>National Strength and Conditioning Association</li> </ul>Long<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/mackenzie-long.jpg?h=280&iar=0&w=280&sc_lang=en&hash=288AD403D69BD44CD2939E8B99DD55D5" alt="Mackenzie Long" width="280" height="280" DisableNVelocity="true" />Mackenzie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30156612Mackenzie Long1{7746ADF8-715B-4593-8AAB-55D7F0467848}|{EAC4F099-8A2B-4C7A-8911-5AF0769EADA7}<img src="/-/media/national-files/images/hometown-health/2022/working-out-with-resistance-bands.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E30D94EF3FD86F0A38D8A4C45B65E5DF" alt="Working out with resistance bands" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Michele Halterman9/24/2020Have you ever started a new fitness journey only to be plagued by boredom or new aches and pains? Get tips for avoiding boredom and injury with physical activity.Prevent boredom, injury during physical activity<p>Have you ever started a new fitness journey only to find yourself bored or suffering new pain in a couple of weeks? At this point, you may be asking, "Is this routine really for me?"</p> <p>This is common, but you need to find ways to make the process better to overcome these obstacles.</p> <p>The link between boredom and injuries is strong. As you get bored with a fitness routine, it is easier to skip workouts, take shortcuts with stretching or use poor form. Doing so can increase the risk of injury, which can delay or sideline your exercise goals.</p> <h2>Here are ways to overcome boredom and avoid common injuries:</h2> <h3>Combating boredom</h3> <p>If you find the thought of spending another minute on the "dreadmill" or elliptical trainer is just too much, it may be time to set <a href="/hometown-health/speaking-of-health/setting-smart-goals">SMART goals</a> and change your exercise routine. Cross-training, which incorporates different types of exercise in your schedule, can challenge and strengthen your muscles and joints that don't get used much during your normal routine.</p> <h4>Here are three ways to change it up:</h4> <ul> <li><strong>Try a new activity.</strong><br /> Cardiovascular training is any activity that increases your heart rate for a set amount of time. Explore a variety of options at home, outdoors and in the gym. You might try walking, running, cycling, swimming, cross-country skiing, stair-climbing or jumping rope. Try one of these <a href="/hometown-health/speaking-of-health/15-minute-workouts-you-can-do-at-home" target="_self" title="Opens in same window.">15-minute workouts you can do at home</a>.</li> <li><strong>Try multiple activities within the same workout.</strong><br /> Many people enjoy a "10-10-10" workout. You start on one machine for 10 minutes, then move to a second machine for the next 10 minutes and finish off with a third machine for the last 10 minutes. The little change of scenery seems to help the minutes fly by. You could even call yourself a triathlete by swimming, biking and running in the same workout.</li> <li><strong>Try a new routine during your favorite exercise.</strong><br /> Many days of the same routine can lead to boredom, whether you are running, using an elliptical trainer or cross-country skiing outdoors. If you exercise in a gym, many newer fitness machines are preprogrammed with a range of workouts designed to vary the speed, grade or resistance, simulating rolling hills, large mountains or high-intensity intervals. Varying the effort level required not only helps keep you from getting bored, but also can increase your fitness gains. If you exercise outdoors, try a new location or time of day, or exercise with a friend. If you exercise in your home, try to watch your favorite TV shows or binge that latest season to help the time go by faster.</li> </ul> <h3>Proper form</h3> <p>Technique and proper form are important when starting a new program. Don't concentrate on the amount of weight you are lifting. Instead focus on how you are doing it. Many people will perform exercises wrong and increase their risk for injury from improper form.</p> <h4>Here are some reminders: </h4> <ul> <li>Keep your knees behind your toes when doing any type of squat.</li> <li>Watch your knees in a mirror to make sure they remain parallel and don't move inward when doing squats.</li> <li>Stop your elbows from going below your body when doing a bench press.</li> </ul> <h3>Common aches and pains</h3> <p>It's normal to feel sore as you begin a new fitness program and use your muscles in new ways. Don't let this soreness stop you from working toward your goals. Stretching, ice, massage, heat and light exercise, such as walking or biking, may help alleviate any discomfort. However, <a href="/hometown-health/featured-topic/the-importance-of-movement" target="_self" title="Opens in same window.">keep moving to keep your muscles loose</a> as you recover. As you progress on your exercise journey, your muscles get stronger, and you will experience less soreness and quicker recovery.</p> <p>It's important to distinguish between mild soreness and muscle injuries. Sore muscles feel tender, tired or achy. In contrast, a sports injury usually produces sharp, stabbing or deep pains. This pain could linger even after resting. Talk with your healthcare provider if you are experiencing this type of pain.</p> <h2>Here are tips for preventing the most common exercise injuries:</h2> <h3>Shoulder pain</h3> <p><a rel="noopener" href="https://www.mayoclinic.org/symptoms/shoulder-pain/basics/definition/sym-20050696" target="_blank" title="Opens in a new window.">Pain in your shoulder</a> could be from the joint itself or from any of the many surrounding muscles, ligaments or tendons. Some common causes of shoulder pain are <a href="/hometown-health/speaking-of-health/poor-posture-can-cause-shoulder-pain" target="_self" title="Opens in same window.">poor posture</a>; <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/tendinitis/symptoms-causes/syc-20378243" target="_blank" title="Opens in a new window.">tendonitis</a>, which is inflammation in the muscles from overuse; or <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/rotator-cuff-injury/symptoms-causes/syc-20350225" target="_blank" title="Opens in a new window.">rotator cuff injury</a>, which is injury or wear and tear on the tendon tissues of the shoulder joint. You can prevent shoulder pain by practicing proper posture, and performing rotator cuff and scapular strength exercises. One of the most effective ways to accomplish both is by squeezing the muscles between the base of your shoulder blades and guiding them down toward your back pockets.</p> <h3>Knee pain</h3> <p>Similar to shoulder pain, <a rel="noopener" href="https://www.mayoclinic.org/symptoms/knee-pain/basics/definition/sym-20050688" target="_blank" title="Opens in a new window.">knee pain</a> can be caused by the joint, muscles, ligaments, tendons or bursae around the joint. The severity of knee pain can vary widely, from a slight twinge to pain that interferes with daily activities. A common type of knee pain occurs around your kneecap. This type of knee pain, called <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/patellofemoral-pain-syndrome/home/ovc-20169020" target="_blank" title="Opens in new window.">patellofemoral pain</a>, is sometimes referred to as "runner's knee" and is common in people who participate in sports that involve running or jumping. It is caused by overuse, injury, excess weight, poor alignment of the kneecap or changes underneath the kneecap. This injury is also common in young athletes, especially female athletes.</p> <p>You can prevent runner's knee by practicing proper form and mechanics during squatting and jumping activities, as well as performing exercises to stabilize the knee joint and promoting proper alignment of the knee cap.</p> <h3>Shin splints</h3> <p>Medial tibial stress syndrome, commonly called <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/shin-splints/symptoms-causes/syc-20354105" target="_blank" title="Opens in a new window.">shin splints</a>, is pain in the tibia, which is the large bone in the front of the lower leg. With this injury, shins throb and ache following running or jumping activities. Swollen, overused muscles are often the cause. However, other factors also can contribute, including flat feet and weakness in the hips or core muscles. Shin splints may be confused with or mimic stress fractures, which are more concerning.</p> <p>You can prevent or correct shin splints using various options. Rest, ice and orthotics are most commonly used to reduce inflammation and improve mechanics during running and jumping activities. Stretching is important to care for and prevent this injury. Proper footwear is important. Don't hesitate to ask your healthcare provider about what type of shoe is right for you. Your healthcare provider should evaluate persistent shin pain, or significant pain at rest or when not performing activities.</p> <h3>Back pain</h3> <p>Muscle strains and disk issues are common causes of <a rel="noopener" href="https://www.mayoclinichealthsystem.org/search-results?term=Back+pain&category=Blog+Posts" target="_blank" title="Opens in a new window.">back pain</a>. Usually, muscle strains begin as a sharp pain that dulls gradually and is sometimes accompanied by a muscle spasm. Poor form during lifting activities causes many muscle strains. Disks are the cushions between the bones in your spine. Bulging or ruptured disks can be caused by poor lifting mechanics or prolonged positioning, particularly in a flexed posture. Symptoms of disk issues include pain in the back that can cause spasms, muscle weakness, or numbness and pain that radiates into the leg or arm.</p> <p>Most back pain — even severe back pain — goes away on its own in four to six weeks with self-care, such as rest, heat or ice, over-the-counter pain medication and exercise. A general stretching routine is important when dealing with back pain. Maintaining good flexibility in your hamstrings, quads, hip flexors and lower back can help, along with exercises to strengthen your core muscles. <a href="/hometown-health/speaking-of-health/when-should-i-see-a-doctor-about-back-pain" target="_self" title="Opens in same window.">Talk with your healthcare provider if your back pain persists</a> or is accompanied by weakness or numbness, or spreads down your legs or arms.</p> <p><em><a href="/providers/troy-hoehn-atc" target="_self" title="Opens in same window.">Troy Hoehn</a> is an athletic trainer in <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">Orthopedics</a> and <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Acute care</li> <li>Concussion identification and management</li> <li>Injury care and prevention </li> <li>Rehabilitation</li> <li>Sports medicine</li> </ul>L.A.T., A.T.C.<p>I listen to my patient's concerns and work hard to find the right solution for them. I also try to relate to my patients and show empathy to their health conditions.</p> <p>When I'm not working I like to spend time with my wife and two sons. I'm also a sports fan and enjoy exercising. </p><p><strong>Education</strong></p> <ul> <li>Bachelor of Science, Athletic Training, Minnesota State University, Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Licensed Athletic Trainer</li> <li>Certified Athletic Trainer</li> <li>Certified Skinfold Technician</li> <li>Certified Strength and Conditioning Specialist</li> <li>ImPACT Trained Athletic Trainer</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Great Lakes Athletic Trainers Association </li> <li>Minnesota Athletic Trainers Association</li> <li>Minnesota Board of Medical Practice Athletic Trainer Advisory Committee </li> <li>MN Department of Human Services Traumatic Brain Injury Committee </li> <li>National Athletic Trainers Association</li> <li>National Strength and Conditioning Association</li> <li>Safety coordinator for the Mankato North Mankato Youth Football League</li> </ul>Hoehn<img src="/-/media/shared-files/images/medical-professionals/full/mankato/troy-hoehn-atc.JPG?h=280&iar=0&w=280&sc_lang=en&hash=82912D4AD31B73A9ACEA7F22FE5C1394" alt="Troy Hoehn ATC" width="280" height="280" DisableNVelocity="true" />Troy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21616418Troy Hoehn LAT1{7746ADF8-715B-4593-8AAB-55D7F0467848}<img src="/-/media/national-files/images/hometown-health/2020/pumped-woman-apple-watch.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BB7670F57F77D0F5DFF8171840884FFD" alt="Pumped woman after working out, wearing an Apple watch." width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Michele Halterman6/21/2023<p>Sports physicals ensure a student athlete is healthy enough to participate in sports and compete without compromising their well-being. Now's the time to schedule these important physicals.</p>Student athletes: Have you gotten your sports physical?<p>Youth sports have become year-round activities for student athletes. As you prepare for sports camps, training events and the regular season, remember to schedule a preparticipation sports physical.</p> <p>Many states require sports physicals for student athletes entering grades seven or 10, or those who are starting to play sports for the first time. Typically, a sports physical should be performed at least four to six weeks before the sports camp, training or season begins. This gives parents and student athletes time to address any medical issues that may be identified during the physical. Here's what you need to know about these exams.</p> <h2>What is a sports physical?</h2> <p>A sports physical is an exam by a health care professional to ensure a student athlete is healthy enough to participate in sports. The exam gauges their ability to compete without compromising their well-being.</p> <p>The appointment has two main parts: a medical history review and physical evaluation. The medical history review includes questions about family illnesses, past hospitalizations or surgeries, allergies and medications. During the physical exam, a health care professional checks your height, weight, blood pressure, pulse, vision, heart, lungs, abdomen, ears, nose and throat. In addition, they assess your strength, flexibility, joints and posture. You and the health care professional also may discuss body changes, drug and alcohol use, dietary supplements and anything else you'd like to cover.</p> <p>If an issue is uncovered during a sports physical, the examiner will refer the student athlete to a primary care provider or specialist, depending on the need.</p> <h2>Why do student athletes need a sports physical?</h2> <p>Sports physicals help keep student athletes safe. These exams identify any concerns or potential health limitations related to sports participation. Identifying health issues during a sports physical gives the student athlete the opportunity to have them evaluated further and addressed in a safe, timely manner.</p> <h2>Is a sports physical the same as a regular physical?</h2> <p>No. A sports physical focuses on evaluating a student athlete's health as it relates to the sport or sports they play. A regular physical with your primary care provider still is important and more comprehensive than a sports physical.</p> <p>Sports physicals aren't intended to replace care or treatment from a primary care provider. Parents, guardians or athletes with health concerns first should consult with their primary care provider.</p> <p>To be ready to perform at your best during the season ahead, make sure your body's also ready by scheduling your sports physical.</p> <h2>Next steps:</h2> <ul> <li>Find an upcoming sports screening clinic near you by visiting our <a href="/classes-and-events" target="_self" title="Opens in same window.">Classes & Events page</a>, and searching for "sports."</li> <li>If you're referred to one of our specialists, learn about the <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine services and treatments</a> we provide. </li> <li>Learn about <a href="/services-and-treatments/primary-care" target="_self" title="Opens in same window.">primary care</a>, and <a href="https://www.mayoclinichealthsystem.org/providers?service=Primary%20Care&populateTracking=True" target="_self" title="Opens in same window.">find a provider</a> near you.</li> </ul> <p><em><a href="/providers/robert-freed-do" target="_self" title="Opens in same window.">Robert Freed, D.O.</a>, is an <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">Orthopedics</a> and <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine</a> specialist in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p> <ul> <li>Anatomic and reverse shoulder replacements</li> <li>Arthroscopic rotator cuff repair</li> <li>Arthroscopy of the shoulder, knee and hip</li> <li>Ligament reconstruction</li> <li>Pediatric and adolescent orthopedic surgery</li> <li>Robotic-assisted joint replacements</li> <li>Sports medicine</li> <li>Total and partial knee replacements</li> <li>Upper and lower extremity fracture care</li> </ul> D.O.<p>Along with working in Orthopedics and Sports Medicine, I am also the team physician for the Bethany Lutheran Vikings and the Mankato MoonDogs.</p><p><strong>Education</strong></p> <ul> <li>Des Moines University College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Orthopedic Surgery, Michigan State University McLaren Macomb Hospital</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Orthopaedic Sports Medicine and Arthroscopy, University of Cincinnati Wellington Orthopaedic and Sports Medicine</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Osteopathic Board of Orthopedic Surgery</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Orthopaedic Society for Sports Medicine</li> <li>Fellow, American Academy of Orthopaedic Surgeons</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Orthopedics, Mayo Clinic College of Medicine and Science</li> </ul>Freed<img src="/-/media/shared-files/images/medical-professionals/full/mankato/robert-freed-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=393D5A2B52ADF63C7C4F96CD4EBA408D" alt="Robert Freed, D.O." width="280" height="280" DisableNVelocity="true" /> {C5F34281-7EB2-4DFB-89BA-AA05BF035A3F}Robert <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16304489Robert Freed, D.O. 1<img src="/-/media/national-files/images/hometown-health/2023/tennis-ball-on-racket.jpg?h=370&iar=0&w=660&sc_lang=en&hash=71FFA4981A45EFDA12BFA882B6E47E4F" alt="Tennis ball on racket" width="660" height="370" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Michele Halterman3/5/2024Whether you're new to running or have some experience under your feet, there's a desire to become even a bit better. These tips can set you on the road to becoming the runner you aspire to be.Want to become a better runner? Tips to step up your performance, prevent injuries<p>People choose running to stay active for a variety of reasons, including stress relief, weight loss, training for a race or for overall physical and mental wellness. No matter why you run, it's essential to have a training plan and know how to run smart to avoid injury.</p> <h2>How to train efficiently and safely</h2> <p>If you're <a href="/hometown-health/speaking-of-health/planning-for-your-big-run" target="_self" title="Opens in same window.">new to running</a>, a run-and-walk program can help you succeed. Use time increments that best suit your fitness level. For example, run for 30 seconds, walk for one minute to recover and repeat.</p> <h3>Here are some tips to consider for your running plan:</h3> <ul> <li>As a new runner, aim to lace on your running shoes three to four times per week. Start with low mileage and slowly increase.</li> <li>Don't increase your training mileage by more than 10% a week to help avoid injury. If you typically run three miles per week and want to increase your distance, add no more than 0.3 miles.</li> <li>Warm up at the start of your run for at least three to five minutes, followed by a gradual increase in intensity.</li> <li>You should be able to talk in complete sentences without being short of breath when you run. If you can't, you're likely working above your target aerobic zone.</li> <li>Cool down at the end of your run for three to five minutes to prevent blood from pooling in your legs and allow your heart rate to decrease.</li> </ul> <p>As you gain experience and confidence with your running, you may want to take part in a casual or competitive race.</p> <h3>Your training plan should include preparing for the event by mimicking the race. For example:</h3> <ul> <li>Duplicate the pace or minutes per mile you want to set for the event.</li> <li>Allow at least one easy day of training or rest for every heavy day of training.</li> <li>Incorporate <a href="/hometown-health/speaking-of-health/no-matter-your-age-or-skill-level-its-never-too-late-to-start-weight-training" target="_self" title="Opens in same window.">strength training</a> to avoid muscle imbalance.</li> <li>Stretch regularly after a run and hold the stretch for 20–30 seconds. Take care not to bounce.</li> </ul> <h2>How to best replenish your body when training</h2> <p>Improving your performance happens even when you don't have your running shoes on.</p> <h3>These factors also are part of your training:</h3> <ul> <li><strong>Diet</strong><br /> <a href="/hometown-health/speaking-of-health/fueling-your-run-with-good-nutrition" target="_self" title="Opens in same window.">Refuel after a race or workout</a> within 30–60 minutes. Choose a combination of carbohydrates and protein.</li> <li><strong>Hydrate</strong><br /> <a href="/hometown-health/speaking-of-health/water-essential-to-your-body-video" target="_self" title="Opens in same window.">Drink water</a> before, during and after you run. It's equally important to stay hydrated throughout the week, not just on the days you run.</li> <li><strong>Sleep</strong><br /> The average person needs seven and a half to eight <a href="/hometown-health/speaking-of-health/sleep-and-athletic-performance" target="_self" title="Opens in same window.">hours of sleep</a> per night. Increase this by one extra minute per night for each mile you train per week.</li> </ul> <h3>Consider these six things while training:</h3> <ol> <li>Buy <a href="/hometown-health/speaking-of-health/expert-advice-on-finding-the-best-shoe-fit" target="_self" title="Opens in same window.">good running shoes</a> and ensure they <a href="/hometown-health/speaking-of-health/how-to-determine-foot-arch-type" target="_self" title="Opens in same window.">fit your foot</a> properly. Make sure to replace your running shoes every 300–400 miles.</li> <li><a href="/hometown-health/speaking-of-health/cross-training-is-important-for-running-preparation" target="_self" title="Opens in same window.">Cross-train</a> if you find it difficult to run every day. Biking, elliptical training or swimming are excellent alternatives.</li> <li>Finish your run feeling strong, not worn out.</li> <li>It's normal to experience general muscle soreness that's gone within 24 hours.</li> <li>Stop running if pain affects your gait. <a href="/hometown-health/speaking-of-health/managing-pain-swelling-during-marathon-training" target="_self" title="Opens in same window.">Pain or stiffness</a> should improve after the first 10 minutes. If it doesn't improve, stop.</li> <li>Watch out for excessive fatigue, a higher resting heart rate, muscles that are sorer, irritability, difficulty sleeping and decreased motivation. If these appear, check in with your primary care provider.</li> <li>Have your gait analyzed to improve your running. Watch a video on what to expect during a gait analysis:<br /> <div> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/FHn_t8NPBhg" title="What to expect during a running video analysis" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> </div> </li> </ol> <p>Whether you're new to the sport or an elite athlete, running can be an enjoyable experience. Using these tips can help you become the runner you aspire to be.</p> <em><a href="/providers/leslie-grommersch-dpt" target="_self" title="Opens in same window.">Leslie Grommersch, </a><a href="/providers/kimberly-olsen-pt" target="_self" title="Opens in same window.">Kimberly Olsen, </a>and <a href="/providers/desiree-essler-pt" target="_self" title="Opens in same window.">Desiree Essler</a> are <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapists</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em><ul> <li>Orthopedics</li> <li>Sports medicine</li> </ul>D.P.T.<p>I believe in providing patient-centered, evidence-based care that is tailored to each individual’s goals and lifestyle. I enjoy working with patients recovering from orthopedic injuries, post-surgical procedures and active individuals looking to return to sport and recreation. Patients can expect a personalized rehabilitation plan focused on strength, movement quality and progressive recovery designed to help them safely return to the activities that are most meaningful to them.</p> <p>Outside of work, I enjoy spending time with my family and keeping up with my kids’ activities. I love traveling, staying active and cheering on Minnesota sports teams. Much of my free time is spent outdoors and supporting my kids in the activities they enjoy.</p><p><strong>Education</strong></p> <ul> <li>Doctor of Physical Therapy, St. Scholastica</li> </ul> <p><strong>Certification</strong></p> <ul> <li><strong></strong>Minnesota Board of Physical Therapy</li> </ul>Grommersch<img src="/-/media/shared-files/images/medical-professionals/full/mankato/leslie-grommersch-dpt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7BDC5BDD8C00AFD34EEB259F76473548" alt="Leslie Grommersch DPT" width="280" height="280" DisableNVelocity="true" />{86ECDEF8-A8C0-48B6-85CC-9FCFA378CDDA}Leslie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15437515Leslie Grommersch, D.P.T.1{DEF55970-853F-4E96-9A4D-3413874FF059}<ul> <li>Aquatic therapy  </li> <li>Orthopedic medicine</li> <li>Sports medicine</li> <li>Vestibular</li> </ul>P.T.<p>I am passionate about helping patients achieve their goals of returning to work, daily activities and recreational activities. My specialty areas include aquatic therapy, vestibular therapy, and orthopedic and sports rehab.</p> <p>In my free time, I enjoy spending time with my family, biking on the trails around Mankato and Minnesota, walking my dog, and gardening.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Physical Therapy, Mayo Clinic School of Health Sciences</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Credentialed Clinical Instructor, American Physical Therapy Association</li> <li>Minnesota Board of Physical Therapy</li> </ul>Olsen<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kimberly-olsen-pt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=9FAAE935455429C0A4D51A0D93745BC0" alt="Kimberly Olsen PT" width="280" height="280" DisableNVelocity="true" />{FEA2DE2C-F235-4D61-A2E6-901AD650C612}Kimberly<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11913177Kimberly Olsen PT1{DEF55970-853F-4E96-9A4D-3413874FF059}|{7746ADF8-715B-4593-8AAB-55D7F0467848}<ul> <li>Manual therapy</li> <li>Spine</li> <li>Sports medicine</li> <li>Temporomandibular joint dysfunction (TMJ)</li> </ul>P.T.<p><strong>Education </strong></p> <ul> <li>College of St. Scholastica</li> </ul> <p><strong>Certification </strong></p> <ul> <li><strong></strong>Minnesota Board of Physical Therapy</li> </ul>Essler<img src="/-/media/shared-files/images/medical-professionals/full/mankato/desiree-essler-pt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4D56C7D2326F52FA1E7D0BBE35D18E81" alt="Desiree Essler PT" width="280" height="280" DisableNVelocity="true" />{098BDA88-7706-4511-8FCD-848A665819D8}Desiree<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14434831Desiree Essler PT1{DEF55970-853F-4E96-9A4D-3413874FF059}|{7746ADF8-715B-4593-8AAB-55D7F0467848}<img src="/-/media/national-files/images/hometown-health/2024/two-runners-in-woods.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D950099DC6862B892705B143CAD3A54D" alt="Two runners in woods" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Micah Dorfner8/22/2017Repetitive tasks can cause carpal tunnel syndrome resulting in inflammation and swelling of the wrist and putting pressure on the median nerve. Get prevention strategies and learn how O.T. can help.Carpal tunnel syndrome: Why go to occupational therapy?<img alt="carpaltunnelinwomanswrist" src="/-/media/national-files/images/hometown-health/2017/carpal-tunnel-in-womans-wrist.jpg?h=267&w=400&sc_lang=en&hash=7771962DF6C6D8C2AF87BCD94D955E7B" style="width: 400px; height: 267px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>People use their hands to complete tasks every day. Some of these tasks can be repetitive in nature and cause pain. A variety of professions — such as desk work with keyboarding, electrical work, construction and more — can put you at greater risk for pain and injury. Other risk factors include obesity, pregnancy and rheumatoid arthritis. </p> <p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/carpal-tunnel-syndrome/home/ovc-20313865" target="_blank" title="Opens in new window">Carpal tunnel syndrome</a> occurs with repetitive flexion or bending at the wrist. This causes inflammation and swelling within the carpal tunnel of the wrist and puts pressure on the median nerve.</p> <p>Added pressure on the median nerve may lead to symptoms of tingling, numbness, weakness, and pain in the hand, thumb, pointer finger, middle finger and half of the ring finger. The median nerve provides the sensory and motor function to these digits, which impacts grip strength and manual dexterity. In severe cases, muscle wasting may occur at the base of the thumb.</p> <h2>Strategies to try before surgical intervention</h2> <h3>Before considering surgery for carpal tunnel syndrome, try these nonsurgical options:</h3> <ul> <li>Decrease repetitive activities that cause wrist flexion/bending.</li> <li>Rest.</li> <li>Ice wrist 10–15 minutes one to two times an hour with active symptoms.</li> <li>Take nonsteroidal anti-inflammatory drugs (NSAIDS) to relieve pain symptoms.</li> <li>Wear a wrist splint in a neutral position at night during sleep to decrease random movements and positioning.</li> <li>Talk to your provider about a corticosteroid injection for pain symptoms.</li> </ul> <h2>Importance of occupational therapy after surgery</h2> <p>If surgical intervention is the best option, it’s important to seek occupational therapy for post-op therapy to ensure proper healing and strengthening for the tissues in the hand. Many individuals develop infections, nerve damage, stiffness and pain along the scar from surgery, which may interfere with using the hand if the individual doesn't seek occupational therapy. Occupational therapists can provide the proper education and strategies to implement during the healing process.</p> <h3>Ways occupational therapists assist include: </h3> <ul> <li><strong>Edema control</strong><br /> Reducing swelling to increase active range of motion.</li> <li><strong>Pain management</strong><br /> Using modalities to decrease pain symptoms to increase movement.</li> <li><strong>Improved range of motion<br /> </strong>Aiding in functional range of motion of the hand.</li> <li><strong>Sensory re-education</strong><br /> Helping with scars that may become sensitive and impact use of the affected hand.</li> <li><strong>Splinting</strong><br /> Administering splints to ensure proper healing without risk of injury.</li> <li><strong>Preventive education</strong><br /> Assisting with modifications to everyday tasks that require repetitive wrist movements.</li> </ul> <p>Occupational therapists play a vital role in helping people return to their daily tasks, whether work activities or properly caring for themselves.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2017/carpal-tunnel-in-womans-wrist.jpg?h=267&iar=0&w=400&sc_lang=en&hash=933D04636C9195E6F8ED3CF71479733C" alt="carpal tunnel in woman's wrist" width="400" height="267" DisableNVelocity="true" />Rehabilitation TherapyRestoring movement and function to people injured or impaired by disease or injury.Michele Halterman4/1/2024Viewing an eclipse is memorable, but eye experts stress doing it safely. Looking into any type of eclipse — partial or total — poses severe risks to your eyes. Read tips for safe eclipse viewing.How to watch the solar eclipse safely<p>On April 8, a solar eclipse — when the moon blocks the sun — will be visible in North America as the sun crosses Mexico, the U.S. and Canada. A total eclipse will occur in certain locations in the U.S., and a partial eclipse will be visible in other areas of the country, including Minnesota, Wisconsin and Iowa. While the eclipse is a momentous occasion, it's something eye experts say you need to enjoy safely.</p> <h2>Eye safety during the eclipse</h2> <p>Looking into any type of eclipse — partial or total — poses severe risks to your eyes. You could permanently damage your retina or even cause blindness. It's not safe to look directly at the sun without specialized protective eyewear. </p> <p>If you plan to take part in the solar viewing, you need to use solar eclipse glasses or a solar viewer to be completely safe. Solar viewers or glasses labeled as ISO 12312-2 compliant reduce the sunlight to a safe level for viewing. </p> <p>Regular sunglasses and homemade solar filters are not safe for use. Regular sunglasses don't provide adequate eye protection like eclipse glasses, no matter how dark the sunglasses are. </p> <p>The eclipse can be viewed directly without eye protection only when the sun is entirely covered by the moon, which is called totality. During this period, you'll no longer be able to see any part of the sun through your eclipse glasses or solar viewer. </p> <p>It's crucial to immediately put on your eclipse glasses or use the solar viewer again as soon as the sun's first light is visible behind the moon.</p> <h2>Safety tips for eclipse viewing</h2> <p>Eclipse viewers should follow these safety tips from the <a rel="noopener noreferrer" href="https://www.aao.org/" target="_blank" title="Opens in new window.">American Academy of Ophthalmology</a> and the <a rel="noopener noreferrer" href="https://aas.org/" target="_blank" title="Opens in new window.">American Astronomical Society</a>:</p> <ul> <li>Always read and follow all directions that come with the solar filter or eclipse glasses.</li> <li>Carefully look at your solar filter or eclipse glasses before using them. If you see any scratches, tears or damage, don't use them.</li> <li>Before looking up at the bright sun, stand still and cover your eyes with your eclipse glasses or solar viewer. After glancing at the sun, turn away and remove your filter — don't remove it while looking at the sun.</li> <li>Help children use handheld solar viewers and eclipse glasses correctly.</li> <li>Never look at the uneclipsed or partially eclipsed sun through an unfiltered camera, telescope, binoculars or similar devices. This is important even if you're wearing eclipse glasses or holding a solar viewer at the same time. The intense solar rays coming through these devices will damage the solar filter and your eyes.</li> <li>Talk with an expert astronomer if you want to use a special solar filter with a camera, a telescope, binoculars or any other optical device.</li> </ul> <p>Have fun watching the solar eclipse, but be sure your eyes are properly protected.</p> <p><a href="/providers/robert-friese-od" target="_self" title="Opens in same window."><em>Robert Friese, O.D.</em></a><em>, is an <a href="/services-and-treatments/ophthalmology" target="_self" title="Opens in same window.">optometrist</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p><ul> <li>Comprehensive eye exams</li> <li>Contact lens fitting</li> <li>Diabetes</li> <li>Diagnoses and treatment of eye diseases</li> <li>Dry eye disease</li> <li>Glaucoma</li> <li>Macular degeneration</li> </ul>O.D.<p>I provide comprehensive eye exams, diagnoses and treatment of eye disease, dry eye disease and contact lens fitting. </p> <p>I have lived in Fairmont for 30 years. </p><p><strong>Education</strong></p> <ul> <li>Doctor of Optometry, University of California - Berkeley School of Optometry</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Diplomate, American Board of Optometry</li> </ul>Friese<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/robert-friese-od.jpg?h=280&iar=0&w=280&hash=28DC7F4D3B18AA7644C9CBBA5B19C874" alt="Robert Friese OD" width="280" height="280" DisableNVelocity="true" />{D85012E4-9C42-474E-AFB0-A40376EC9035}Robert<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14474077Robert Friese, O.D.1{C5680DDD-C649-4B63-AFCC-B52A244736B7}<img src="/-/media/national-files/images/hometown-health/2017/solar-eclipse.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6AAC5A99D5FB6BE71F28211DA438CE9E" alt="Solar eclipse" width="660" height="370" DisableNVelocity="true" />Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Micah Dorfner8/8/2017<p>When a loved one's abilities change based on a medical condition, you may need to consider adaptive equipment. Adaptive equipment supports those in need and helps keep everyone in the home safe.</p>Adaptive equipment: Support at home for those in need<img alt="Elderly Hands" src="/-/media/national-files/images/hometown-health/2017/elderly-hands.jpg?h=267&w=400&sc_lang=en&hash=B46142D03D921F9B61B3EC9056646F0F" style="width: 400px; height: 267px; float: right; margin-bottom: 10px; margin-left: 10px;"> <p>When a loved one's abilities change based on a medical condition, you may need to consider adaptive equipment. Adaptive equipment supports those in need and helps keep everyone in the home safe.</p> <p>Here are a few pieces of equipment that may be helpful:</p> <ul style="list-style-type: disc;"> <li><strong><span>Shower bench.</span></strong><span> A shower bench can be used to assist in shower transfer. This useful addition allows for seated bathing in the shower and can eliminate the need to install a walk-in shower.</span></li> <li><strong><span>Grab bars.</span></strong><span> Grab bars can be placed in the shower, near a step or by the toilet. Grab bars can provide stability for transferring or just standing.</span></li> <li><strong><span>Raised toilet seat with arms.</span></strong><span> Having a raised toilet seat with handles helps elevate the height of the toilet, eliminating troubles with transferring on and off the toilet. This can help you avoid purchasing a raised-height toilet.</span></li> <li><strong><span>Bed rails.</span></strong><span> If your loved one is having difficulty getting in and out of bed and you don’t want to purchase a hospital bed, bed rails might be just the equipment you need.</span></li> <li><strong><span>Commode.</span></strong><span> Commodes are portable and height-adjustable toilet units. They are helpful when the bathroom is too far from the bedroom or is on another level of the house. A commode is beneficial to people who have issues getting to the bathroom on time.</span></li> </ul> <p>Consider trying adaptive equipment before exploring expensive home remodels or moving into another home. Occupational therapists can complete home visits to assess your safety and provide you with recommendations to make living at home safe.</p> <p><em>Carla Kes is an occupational therapist at <a href="/locations/new-prague">Mayo Clinic Health System in New Prague</a>.</em></p><img src="/-/media/national-files/images/hometown-health/2017/elderly-hands.jpg?h=267&iar=0&w=400&sc_lang=en&hash=7CAD6E8380AD30903799DD8A6B891E4B" alt="Elderly Hands" width="400" height="267" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.Karen Sperl11/21/2023<p>If current trends continue, as many as one in three Americans will have diabetes by the year 2050. That projection is staggering, but it doesn't necessarily have to come true.</p>Diabetes: What you need to know — and do<p>If current trends continue, as many as 1 in 3 Americans will have diabetes by the year 2050. That projection is staggering — but it doesn’t necessarily have to come true. </p> <p>Almost 30 million adults and children in the U.S. have diabetes, and there are several forms of the disease.<a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/type-1-diabetes/home/ovc-20340976" target="_blank" title="Opens in a new window."> Type 1 diabetes</a>, which affects approximately 5% of the U.S. population, is an autoimmune disease where the body destroys the cells in the pancreas that produce insulin. Many people think this type of diabetes is only diagnosed in children and teens, but more than half the people diagnosed with type 1 diabetes are over 30. </p> <p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/home/ovc-20169860" target="_blank" title="Opens in a new window.">Type 2 diabetes</a> is a condition where the pancreas still produces insulin, but the body doesn’t use it appropriately. In the past, this type of diabetes usually only occurred in adults. But now that many young people are overweight and have obesity issues, this type of diabetes is developing more in children and adolescents. </p> <h2>Types of diabetes </h2> <p>In each type of diabetes, the primary health issue is elevated blood glucose. These types include:</p> <ul> <li><strong>Type 1 diabetes.</strong> This form always needs to be controlled with insulin. </li> <li><strong>Type 2 diabetes.</strong> You may be able to control the disease with diet, exercise and oral medications, but eventually, these people will need insulin to treat their condition. </li> <li><strong>Gestational diabetes.</strong> <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/gestational-diabetes/home/ovc-20317173" target="_blank" title="Opens in a new window.">Gestational diabetes</a> occurs during pregnancy. It affects nearly 1 in 10 pregnancies. People who have gestational diabetes during pregnancy have a much greater risk of developing Type 2 diabetes during their lifetime. </li> </ul> <h2>Diabetes signs and symptoms </h2> <h3>Signs and symptoms of diabetes include: </h3> <ul> <li>Excessive thirst </li> <li>Frequent urination</li> <li>Weight loss </li> </ul> <h3>Left undiagnosed and untreated, diabetes can lead to severe, long-term complications, including: </h3> <ul> <li> Eye disease and blindness </li> <li>Increased risk of heart disease and stroke</li> <li>Kidney disease </li> <li>Nerve disease</li> <li>Peripheral vascular disease and amputations </li> </ul> <h2>Diabetes risk factors</h2> <h3> Risk factors for type 2 diabetes, the most common form of the disease, include:</h3> <ul> <li>Being overweight or obese.</li> <li>Having a first-degree relative with diabetes. </li> <li>Having a history of gestational diabetes or delivering a baby greater than nine pounds. </li> <li>Having high blood pressure or cholesterol. </li> <li>Having <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/prediabetes/home/ovc-20270022" target="_blank" title="Opens in a new window.">prediabetes</a>, metabolic syndrome or polycystic ovary syndrome. </li> <li>Physical inactivity. </li> </ul> <p>Certain ethnic populations also have a higher risk, including Hispanic Americans, Native Americans, African Americans, Asian Americans and Pacific Islanders. </p> <h2>Prediabetes </h2> <p>Eighty-six million Americans have prediabetes — a condition where the blood glucose levels are just starting to elevate and are not yet to the level of diabetes. Prediabetes, however, doesn’t have to become type 2 diabetes. The <a rel="noopener" href="https://www.niddk.nih.gov/about-niddk/research-areas/diabetes/diabetes-prevention-program-dpp?dkrd=prspt1922" target="_blank" title="Opens in a new window.">Diabetes Prevention Program</a> study showed that lifestyle interventions, such as diet, exercise and weight reduction, can cut the risk of developing type 2 diabetes by more than half. </p> <p>By balancing diet, exercise and medication, you can control diabetes and prevent long-term complications. However, this requires commitment on your part. Each person’s plan to control diabetes needs to be specific to them. With the right healthcare team and a strong personal support system, people with diabetes can live long and healthy lives without complications. </p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2023/two-people-looking-up-in-sky-in-winter-scene.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2EEEFE0088D4AF77DFB119D95FBCA49A" alt="Two people looking up in sky in winter scene" width="660" height="370" DisableNVelocity="true" />DiabetesIf you have diabetes, no matter what type, it means you have too much glucose in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.Dawn Haller6/13/2023<p>Pinpointing the most fertile days of your cycle can increase the chances of conception. Learn the signs of ovulation and ways to track it using your body's clues and other tools.</p>Using ovulation tools to predict fertility<p>If you search for ovulation tools online, you'll quickly find that all the options can be a little overwhelming. Here's a breakdown of ovulation and what to know about tracking it.</p> <h2>Ovulation and fertility</h2> <p>Women are most fertile around the time of ovulation, which is when the body releases a mature egg from the ovary. After the egg is released, it travels to the fallopian tubes, where it can be fertilized by sperm. </p> <p>Once released, the egg has 12 to 24 hours to become fertilized. On average, <a href="/hometown-health/speaking-of-health/trying-to-get-pregnant-select-a-lubricant-that-is-most-helpful-for-sperm" target="_self" title="Opens in same window.">sperm can survive</a> inside a woman's body for three days, and up to five days, to fertilize the egg.</p> <p>The chance of <a href="/hometown-health/speaking-of-health/thinking-about-getting-pregnant-5-things-to-think-about-first" target="_self" title="Opens in same window.">getting pregnant</a> is highest when live sperm are present in the fallopian tubes during ovulation. So how can you tell if you're ovulating?</p> <h3>Does the body give signs of ovulation?</h3> <p>Most women will ovulate within four days of the middle point of their menstrual cycle. One way to track this is to use a calendar to track the length and midpoint of the menstrual cycle. </p> <h4>Signs of ovulation include:</h4> <ul> <li><strong>Change in cervical mucus</strong><br> Before ovulation, there may be an increase in clear, wet and slippery secretions from the vagina. After ovulation, the secretions become thicker and cloudy or may go away. </li> <li><strong>Change in body temperature</strong><br> Basal body temperature is the body's temperature at rest, and it increases slightly during ovulation. Tracking basal body temperature every morning before getting out of bed can indicate a pattern in the temperature. Women are most fertile during the two to three days before basal body temperature rises. </li> </ul> <p>If watching for changes in cervical mucus or tracking basal body temperature aren't effective, some people use ovulation predictor tools to track the rise in hormones that occurs before ovulation. </p> <h3>Can I use an ovulation app, or should I use an ovulation kit?</h3> <p>When <a href="/hometown-health/speaking-of-health/preparing-for-a-baby-together" target="_self" title="Opens in same window.">couples are trying to get pregnant</a>, they can start with an app. Each woman has different needs when it comes to predicting ovulation. All women should track their cycles, and a great place to do that is with an app. After details about periods are entered, the app will give the fertile time of the cycle. Having intercourse at least every other day around their most fertile time is recommended.</p> <p>If a couple has been trying to get pregnant for more than six months and <a href="/hometown-health/speaking-of-health/infertility-and-stress" target="_self" title="Opens in same window.">hasn't been able to conceive</a>, an ovulation kit, in addition to using the app, may be helpful.</p> <h3>Why should I use an ovulation kit?</h3> <p>Ovulation kits look for a rise in the luteinizing hormone, which causes women to ovulate and release an egg. When a woman is ovulating, she is at the most fertile part of her cycle and is the most likely to get pregnant. Being aware of this can help increase a woman's chances of getting pregnant.</p> <h3>When should I use the ovulation kit?</h3> <p>Typically, a woman's menstrual cycle is 24 to 38 days. A standard reference timeframe for a menstrual cycle is 28 days. With a 28-day cycle, a woman will ovulate on day 14 or 14 days before her next period starts. With a shorter or longer cycle, the ovulation day varies.</p> <p>Start testing on the first day that indicates a fertile day on the ovulation app, and test your urine once daily. A positive result would indicate to have intercourse that day and the day after.</p> <h3>How do I read the ovulation kits?</h3> <p>Like pregnancy tests, stick ovulation tests display indicator lines, with one being a control line. If the second line is as dark or darker than the first line, this indicates you will soon ovulate. These tests can be more difficult to read but are the least expensive.</p> <p>Some digital ovulation tests give "yes" or "no" responses using words or images, such as smiley faces, to tell that you'll ovulate soon.</p> <p>Other digital tests may tell how fertile you are by providing your fertile days, which are also indicated with an app. Look for the peak as a positive result, indicating that you'll ovulate soon.</p> <h3>Not getting the results you're looking for?</h3> <p>Ovulation kits aren't perfect. False positives or consistent negatives can happen. This may be caused by eggs not being released, excessive amounts of the luteinizing hormone or another ovulatory dysfunction. If you're concerned about your results, contact your health care team to discuss your fertility.</p> <h3>Learn more about ways to improve fertility:</h3> <ul> <li>To become pregnant, the complex processes of ovulation and fertilization need to work just right. Read <a href="/hometown-health/speaking-of-health/tips-to-improve-fertility" target="_self" title="Opens in same window.">tips to improve fertility</a>.</li> <li>It seems like there's endless advice on what to do when you're trying to get pregnant, but what information is accurate? Read about <a href="/hometown-health/speaking-of-health/boxers-or-briefs-4-common-fertility-myths-debunked" target="_self" title="Opens in same window.">common fertility myths</a>.</li> </ul> <p><a href="/providers/alicia-ogle-np" target="_self" title="Opens in same window."><em>Alicia Ogle</em></a><em> is a nurse practitioner in <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p> <ul> <li>Infertility</li> <li>Women's health</li> </ul> A.P.N.P., R.N. <p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, Cedarville University</li> <li>Master's degree, Nursing, University of Wisconsin-Eau Claire</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Nurse Practitioner, American Nurses Credentialing Center</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Society of Reproductive Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul> Ogle<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/alicia-ogle-np.jpg?h=280&iar=0&w=280&sc_lang=en&hash=BC96CD4910532A55886115C7A5D18166" alt="Alicia Ogle, N.P." width="280" height="280" DisableNVelocity="true" /> {25F09A55-D529-46B4-A68F-D93F9C967DDA}Alicia<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14443937Alicia Ogle, A.P.N.P., R.N. 1{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2023/close-up-of-holding-cellphone.jpg?h=370&iar=0&w=660&sc_lang=en&hash=51501488163FFC7B86E6E9D5A12E804F" alt="Close-up of holding cellphone" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.FertilityFertility issues may be due to a single cause with you or your partner or a combination of factors that may prevent a pregnancy from occurring or continuing. There are multiple safe, effective fertility therapies available.Michele Halterman9/20/2017<p>Eating five a day can get boring if you just buy the same old fruits and veggies. Learn how to get some variety at your next grocery store trip.</p>Grocery store tour: Shopping the produce aisle<p>Seeing colors or just shopping in the produce section? Vitamins and minerals are expressed through color, and fruits and vegetables have plenty of those. Although many items in the produce section  grow in the soil, they really are clean foods, meaning they’re low in sodium, fat and cholesterol, and have few added preservatives. Fruits and vegetables also are full of fiber and help keep you feeling fuller longer to add more benefit to you.</p> <p>You should eat 5–7 servings of fruits and vegetables each day, which can be difficult. To accomplish that goal, try eating a variety of colors to ensure you’re getting a variety of nutrients. Leafy vegetables are fillers, adding bulk and water to your meals. More starchy vegetables, such as peas, green beans, carrots and corn, have more carbohydrates, which doesn’t mean you shouldn’t eat them, just less of them. There are many different ways to prepare your fruits and vegetables to ensure you’re getting the recommended amount on a daily basis, and sometimes it takes trying them more than once to start to enjoy them — even for adults.</p> <p>Watch health educator Katie Johnson as she takes you through the produce aisle and tells you what you might not know about your fruits and vegetables:</p> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/ZXgMuMM9eMA" title="Shopping the produce aisle" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p>Watch other grocery store tours:</p> <ul> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-shopping-the-perimeter" target="_self" title="Opens in same window.">Shopping the perimeter</a></li> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-selecting-meat-and-dairy" target="_self" title="Opens in same window.">Selecting meat and dairy</a></li> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-shopping-the-dry-goods" target="_self" title="Opens in same window.">Shopping the dry goods</a></li> </ul><img src="/-/media/national-files/images/hometown-health/2017/fruits-and-veggies.jpg?h=504&iar=0&w=504&sc_lang=en&hash=E057B667F04BA33DC4424798C937620C" alt="Fruits and veggies" width="504" height="504" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller9/16/2022<p>Autumn brings cooler nights and changing colors on the trees. Kids are back in school, days become shorter and winter planning begins. Enjoy autumn safely with these tips. </p>Think safety in fall as weather changes<p>Nights are getting cooler, and the trees are starting to change colors as autumn begins. And routines are changing because kids are back to school, the days are shorter and winter planning is underway.</p> <h2>Think safety as you enjoy the cooler temperatures and vibrant colors:</h2> <h3>Safely warm up by the fire.</h3> <p>Inspect your fireplace before lighting the first fire. One of the simple joys of autumn is warming up in front of a fireplace.</p> <p>If you have a fireplace in your home, be sure to have it cleaned and inspected before lighting your first fire of the season. A buildup of soot and creosote can cause a chimney fire and a backup of dangerous carbon monoxide gas into your home. Keep the area around the fireplace clear and remove any hanging decorations on your mantle. Most importantly, keep a fire extinguisher nearby at all times.</p> <h3>Never leave burning candles unattended.</h3> <p>While glowing candles make any environment feel cozier, remember to keep burning candles away from anything that could burn, such as curtains, bedding or books. Also, always extinguish a candle before going to bed or leaving the house. Never leave children or pets alone with a burning candle.</p> <h3>Watch for new roadway hazards.</h3> <p>Going <a href="/hometown-health/speaking-of-health/add-health-checkup-to-teens-back-to-school-list" target="_self" title="Opens in same window.">back to school</a> brings traffic changes. School buses, students on bicycles and teen drivers are out on the roads.</p> <p>Slow down and take extra care to look for children in school zones, near playgrounds and residential areas. Also, never pass a bus with flashing red lights on, or another vehicle stopped for a pedestrian.</p> <h3>Be alert for wildlife on roadways.</h3> <p><a href="/hometown-health/speaking-of-health/11-tips-for-keeping-safe-during-hunting-season" target="_self" title="Opens in same window.">Wildlife</a> is on the move in the fall, so watch carefully for deer, turkeys and other critters crossing the road in front of your vehicle. They are most active from dusk through dawn.</p> <p>Remember that some animals — deer in particular — frequently travel in groups. If you see one crossing, more are bound to follow.</p> <h3>Share the road with harvesting equipment.</h3> <p>In rural areas, fall brings the harvest season with large <a href="/hometown-health/speaking-of-health/farm-safety-reminders-and-new-tips" target="_self" title="Opens in same window.">farming equipment on the roads</a>. Be alert for slow-moving vehicles, and give them plenty of space. This provides better visibility to you and the other driver. Remember that they may turn unexpectedly into fields or driveways. Just because you can see the equipment does not mean the other driver can see you.</p> <h3>Get the yard ready for winter.</h3> <p>You've enjoyed your beautiful lawn and garden all summer, but now is the time to prep it for a cold winter. Leaf blowers can be loud and blow more than just leaves, so wear eye and hearing protection to keep you safe from flying debris and preserve your hearing from the dangerous effects of repeated exposure to loud noises.</p> <h3>Use ladders safely.</h3> <p>Falling is one of the most common reasons for <a href="/hometown-health/speaking-of-health/emergency-vs-urgent-care-whats-the-difference" target="_self" title="Opens in same window.">emergency department</a> trips. If you plan to clean out your gutters, work as a team when using the ladder. Ladders can buckle or slip, so have someone else hold the ladder as you climb up and down.</p> <p>Keep your body weight-centered over the ladder, and don't reach too far. It is better to move the ladder a few more times than fall.</p> <h3>Get your flu shot.</h3> <p>Protect yourself from <a href="/hometown-health/speaking-of-health/facts-about-flu" target="_self" title="Opens in same window.">influenza</a> with a flu shot. The viruses found in the <a href="/hometown-health/speaking-of-health/get-flu-shot-and-covid-19-vaccine" target="_self" title="Opens in same window.">influenza vaccine</a> are inactive, so you cannot get the flu from the vaccine.</p> <p>After getting vaccinated, it takes about two weeks to develop antibodies to protect against influenza. That's why getting vaccinated early in the fall is recommended.</p> <p>The vaccine usually is available in early to mid-fall.<strong><br /> </strong></p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2022/cleaning-leaves-in-rain-gutter.jpg?h=370&iar=0&w=660&sc_lang=en&hash=7795499BDA94DFE3CC23AC9870480FC7" alt="Cleaning leaves in rain gutter" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Michele Halterman7/31/2023Poor lighting, loose rugs and lack of handrails in the home can lead to injuries for older adults. Follow this checklist to identify possible safety issues in or around your home or that of a loved one.Household safety checklist for senior citizens<p>Every year, many senior citizens are injured in or around their homes. The <a rel="noopener" href="https://www.cpsc.gov/" target="_blank" title="Opens in a new window.">U.S. Consumer Products Safety Commission</a> estimates that an average of 2.9 million people 65 or older are treated in hospitals each year due to injuries sustained at home or on their property.  </p> <p>The most common hazard for older adults is falling inside or outside their homes. Older people also are at a greater risk than others of dying in a house fire. Many of these and other injuries result from hazards that are easy to overlook, but simple to address. By identifying these hazards and taking the necessary steps to correct them, you can prevent these injuries to yourself, guests or loved ones you’re caring for. </p> <h2>This checklist can help you identify the possible safety concerns in or around your home or that of your loved one:</h2> <ul> <li>Install smoke and carbon monoxide detectors throughout the home, and test them regularly to ensure they are working properly.</li> <li>Place a fire extinguisher in the kitchen in case of a fire when cooking.</li> <li>Set hot water heaters to no more than 120 degrees to prevent burns.</li> <li>Ensure good lighting throughout the home, especially on stairways, and in hallways and bathrooms. Use night lights as needed to ensure the walking path is well lit. Good lighting also is essential outside the home to prevent falls. Check light bulbs and change as needed. Place solar lights along sidewalks and exterior paths to ensure they are well lit.</li> <li>Have an emergency escape plan for a family member and <a href="/hometown-health/featured-topic/caregiving-self-care-during-beyond-the-covid-19-pandemic" target="_self" title="Opens in same window.">caregivers</a>. </li> <li>Make sure walking surfaces are slip resistant, flat, free of objects and in good condition. Place safety strips on inside stair steps to help prevent slipping. </li> <li>Have all fuel-burning appliances, such as furnaces and chimneys, inspected yearly by a professional to ensure they are safe to use.</li> <li>Store all medications, matches and lighters in upper cupboards out of the reach of children. All <a href="/hometown-health/featured-topic/5-tips-for-managing-medications-for-aging-parents" target="_self" title="Opens in same window">medications</a> should have child-resistant lids on the bottles.</li> <li>Never leave candles, hot plates or other potential fire sources unattended. They should be located away from flammable materials, such as curtains, furniture and blankets.</li> <li> Install ground fault circuit interrupters in potentially damp locations, such as the bathroom, kitchen, basement and on the exterior of the home, to protect against electrocution.</li> <li> Remove throw rugs from the home as they can be a trip hazard.</li> <li> Install handrails on both sides of stairs or check that existing handrails are appropriately secured to the wall.</li> <li> Arrange furniture in the home to allow a clear pathway for walking.</li> <li> Make sure sidewalks, paths and the driveway are level, free of holes and in good condition.</li> <li> In the bathroom, use slip-resistant strips or a nonslip bath mat in the tub or shower to <a href="/hometown-health/speaking-of-health/falls-and-fall-prevention" target="_self" title="Opens in same window.">prevent falls</a>.</li> <li> Mark the top and bottom stair steps with colored tape or paint to make them easier to see.</li> <li> Install grab bars in the tub or shower area and by the toilet to help with safe transfers.</li> <li> Keep your cellphone nearby so you can call for assistance in case of a fall or an emergency. Consider wearing an alarm device that will bring help should you need it. </li> </ul> <p> Following these safety suggestions will ensure your or your loved one’s home is safer for everyone. For more safety tips, contact an <a href="/services-and-treatments/occupational-therapy" target="_self" title="Opens in same window.">occupational therapist</a> to complete a detailed home assessment to identify potential safety issues in your home or that of your loved one. An occupational therapist will make recommendations based on the results of the assessment.</p> <p><em><a href="/providers/michelle-geerdes-otr-l" target="_self" title="Opens in same window">Shelly Geerdes</a> is an <a href="/services-and-treatments/occupational-therapy" target="_self" title="Opens in same window.">occupational therapist</a> in <a href="/locations/fairmont">Fairmont</a>, Minnesota.</em></p><ul> <li>Neurological conditions</li> <li>Orthopedics</li> <li>Traumatic brain injury</li> <li>Visual impairments</li> </ul>O.T.<p><strong>Education</strong></p> <ul> <li>Mount Mary College</li> <li>Iowa Lakes Community College</li> <li>Mankato Area Vocational Technical Institute</li> </ul>Geerdes<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/michelle-geerdes-ot.jpg?h=280&iar=0&w=280&sc_lang=en&hash=98848BDB56754A5BF36E70A219B53224" alt="Shelly Geerdes, O.T." width="280" height="280" title="Shelly Geerdes, O.T." DisableNVelocity="true" />{71EF524F-94A5-432F-A001-97289E1FFDB8}Michelle<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13949802Michelle Geerdes, O.T.1<img src="/-/media/national-files/images/hometown-health/2023/front-of-brick-house.jpg?h=370&iar=0&w=660&sc_lang=en&hash=DCD2314008998BF5F1BDBA3FA3E2A7AE" alt="Front of brick house" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.Michele Halterman3/1/2019<p>It seems like there is endless advice on what to do when you’re trying to get pregnant, but what advice is actually true? Here are answers to four common questions.</p>Boxers or briefs? 4 common fertility myths debunked<img alt="blog_504x504_boxersBriefs" src="/-/media/national-files/images/hometown-health/2017/boxers-or-briefs.jpg?h=300&w=300&sc_lang=en&hash=DB07224B8014515CD54301541C081014" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>It seems like there is endless advice on what to do when you’re <a href="/hometown-health/speaking-of-health/tips-to-improve-fertility" target="_self" title="Opens in same window.">trying to get pregnant</a>, but what advice is actually true? Here are the answers to four common questions:</p> <h4>1. Is it OK to exercise while trying to get pregnant?</h4> <p>Moderate exercise for women is just fine. By moderate, I mean up to five hours per week of activities, such as brisk walking, cycling or golfing. When a woman is trying to get pregnant and hasn’t been exercising prior to being pregnant, it’s not a great time to start a vigorous exercise routine. Moderate exercise also is recommended for men.</p> <h4>2. Are boxers better than briefs for men?</h4> <p>Scrotal temperatures normally are a few degrees lower than normal body temperature. Temperatures higher than that can reduce male fertility. Some research has shown that briefs cause a slightly higher temperature, but there is no research saying that this affects fertility. So, feel free to wear whatever is most comfortable. It’s recommended that men avoid high temperature spaces, such as saunas and hot tubs, as they can reduce fertility count for up to three months, which is the lifespan of sperm.</p> <h4>3. If a woman lies on her back after intercourse, does it increase her chance of getting pregnant?</h4> <p>Research does not support that lying on your back after intercourse makes a difference, but it surely doesn’t hurt anything. Some women like to lie on their back with their hips slightly elevated for 20 minutes after intercourse. </p> <h4>4. How long should couples try to get pregnant before seeking professional help?</h4> <p>Women under 35 with regular menstrual cycles should seek professional help after one year of frequent, unprotected intercourse. Women 35 or older with regular cycles should seek help after six months of regular, unprotected intercourse. Anyone with irregular cycles should seek help after six months of regular, unprotected intercourse. Note: Many couples who are trying to conceive don't realize that lubricants can adversely affect sperm. Find out which <a href="/hometown-health/speaking-of-health/trying-to-get-pregnant-select-a-lubricant-that-is-most-helpful-for-sperm" target="_self" title="Opens in same window.">lubricants to use when you are trying to get pregnant</a> and need sperm motility. In addition, using an ovulation kit to determine when you are most fertile can help increase your chances of becoming pregnant. Learn how to <a href="/hometown-health/speaking-of-health/using-ovulation-kits-to-predict-fertility" target="_self" title="Opens in same window.">pick out the best ovulation kit</a> for you.</p> <p><span style="color: #333333;"></span><a href="/providers/alicia-ogle-np" target="_self" title="Opens in same window."><em>Alicia Ogle</em></a><span style="color: #333333;"><em> is a nurse practitioner in <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></span></p><img src="/-/media/national-files/images/hometown-health/2017/boxers-or-briefs.jpg?h=504&iar=0&w=504&sc_lang=en&hash=ECD02AC9ECC08F58E73B5DF60BE769A2" alt="Boxers or briefs and fertility" width="504" height="504" DisableNVelocity="true" />FertilityFertility issues may be due to a single cause with you or your partner or a combination of factors that may prevent a pregnancy from occurring or continuing. There are multiple safe, effective fertility therapies available.Michele Halterman9/13/2017<p>Are you a meat and dairy fan? Learn best options for a healthy diet.</p>Grocery store tour: Selecting meat and dairy<p>For many people, meat and dairy are the main protein sources in their diet. Meat and dairy products contain fat, naturally produced by animals, but that fat contains saturated fat and cholesterol. While your body needs both of those, having too much can lead to heart problems and obesity.</p> <p>When choosing which meats to consume, make it your goal to consume more meat that is lean, such as turkey, fish and chicken. Lean meat has less visual fat and skin is removed. Eating less red meat, such as pork and beef, also may benefit your health. You can often see the fat in red meats, but if you can try to remove as much fat as possible, that’s best. </p> <p>Dairy is packed with calcium, protein and vitamin D, which boost your energy and strengthen your body. However, some dairy products are packed with fat and loaded with calories, so it’s important to watch your portion sizes when consuming these.</p> <p>Health educator Katie Johnson gives more information on the best meat and dairy selections for you in this video:</p> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/aD-cwZ13Jkc" title="Shopping the meat aisle" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p>Watch other grocery store tours:</p> <ul> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-shopping-the-perimeter" target="_self" title="Opens in same window.">Shopping the perimeter</a></li> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-shopping-the-dry-goods" target="_self" title="Opens in same window.">Shopping the dry goods</a></li> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-shopping-the-produce-aisle" target="_self" title="Opens in same window.">Shopping the produce aisle</a></li> </ul><img src="/-/media/national-files/images/hometown-health/2017/meat-and-dairy-2.jpg?h=226&iar=0&w=383&sc_lang=en&hash=C6027EB28866F93CBE22F80FB0F8E0E0" alt="Meat and Dairy 2" width="383" height="226" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman9/8/2017<span>Autumn colors and cool mornings in early September signal the beginning of the long-awaited hunting season. Shooting without hearing protection practically guarantees you will suffer at least some degree of hearing loss in your lifetime.</span>Huh? Hunting and your hearing<img alt="fbBlog_hunting_504x504" src="/-/media/national-files/images/hometown-health/2017/fbblog_hunting_504x504.jpg?h=300&w=300&sc_lang=en&hash=710BD86EB4A0691ECBF6F14B769B4427" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p>For many Wisconsinites, autumn colors and cool mornings in early September signal the beginning of the long-awaited hunting season. Multigenerational families enjoy shooting sports and hunting. Why wouldn’t they? Wisconsin has some of the best hunting opportunities in the country. I would even argue that the beauty of our woods, prairies, lakes and streams are second to none.</p> <p>I am an avid sportsman myself, and after seeing patients in the <a href="/services-and-treatments/otorhinolaryngology" target="_self" title="Opens in same window.">Ear, Nose & Throat Department</a> for the past 17 years, I am amazed by how many people don’t wear hearing protection when they shoot guns. I see patients every week with hearing loss, and a large number of those patients have a history of noise exposure without the use of hearing protection.</p> <p><a href="http://www.asha.org/public/hearing/Recreational-Firearm-Noise-Exposure/" target="_blank" title="Opens in a new window.">Studies</a> show that people who use guns are more likely to develop permanent hearing loss than those who don’t. Shooting without hearing protection practically guarantees you will suffer at least some degree of hearing loss in your lifetime. Aging and heredity also contribute to hearing loss, but exposure to noise, especially noise from guns, is the one preventable variable that you can control to reduce your risk hearing loss.</p> <p>To put things into perspective, the <a href="https://www.osha.gov/SLTC/noisehearingconservation/standards.html" target="_blank" title="Opens in a new window.">Occupational Safety & Health Administration</a> (OSHA) recommends that on-the-job noise exposure to noise of 115 decibels (dBA) not exceed 15 minutes per day. A .22-caliber rifle produces a noise level of 140 dBA, and a typical deer rifle can produce noise greater than 175 dBA.</p> <p>Sound levels can increase at firing ranges where sound waves bounce off walls. Permanent hearing loss can occur with a single shot if no hearing protection is used. In addition to hearing loss, tinnitus, or ringing in the ears, can develop temporarily or permanently.</p> <p>The good news is that noise-induced hearing loss is preventable. Wearing hearing protection, such as earplugs or muffs, allows you to still hear soft sounds while preventing damage to your ears from loud noises, especially with some of the more expensive options.</p> <p>You also could wear hearing protection around your neck while in the woods and quietly put it in place just before the shot. Your local sporting goods store usually carries an assortment of inexpensive, effective products.</p> <p>Set a good example and wear them when hunting with your family and friends. Help your children and grandchildren know the importance of wearing hearing protection, similar to wearing a helmet when riding a bike.</p> <p>Hearing protection is necessary when using guns. Make the effort to bring hearing protection for all shooters and bystanders when target shooting and hunting. Believe it or not, once you make this a habit, you’ll be surprised how little it affects your hunting experience.</p> <p><a href="/providers/thomas-lowry-md" target="_self" title="Opens in same window."><em>Thomas Lowry, M.D.</em></a><em>, is an ear, nose and throat physician in <a href="/locations/rice-lake" target="_self" title="Opens in same window.">Rice Lake</a>, Wisconsin.</em></p><ul> <li>Head and neck (otolaryngology) surgery</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Texas Tech University Health Sciences Center School of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>General Surgery, Oregon Health & Science University</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Otolaryngology/Head & Neck Surgery, Wilford Hall Medical Center</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Otolaryngology, American Board of Otolaryngology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Alpha Omega Alpha Honor Medical Society</li> <li>American Academy of Otolaryngology – Head & Neck Surgery</li> <li>Diplomate, American Board of Otolaryngology</li> <li>Fellow, American College of Surgeons</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Otolaryngology, Mayo Clinic College of Medicine and Science</li> </ul>Lowry<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/thomas-lowry-md.jpg?h=640&iar=0&w=640&sc_lang=en&hash=0A27A92283C9A0862DF1F75AA095E94E" alt="Thomas Lowry, M.D." width="640" height="640" DisableNVelocity="true" />{32D16657-0370-4705-AD0F-328543641963}Thomas<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12599689Thomas Lowry, M.D.1{18E5E65E-45C8-4C48-BD32-A914794E2AA4}|{E9B8BDBE-375B-4E7D-A1D2-2B64B5513AF7}<img src="/-/media/national-files/images/hometown-health/2017/fbblog_hunting_504x504.jpg?h=504&iar=0&w=504&sc_lang=en&hash=7D3627B75B14284C65D3F1896BDCACDC" alt="Two people hunting with guns" width="504" height="504" DisableNVelocity="true" />Ear HealthAn audiologist specializes in evaluating and treating people of all ages with hearing loss, dizziness and balance disorders. Specialty audiology consultation is available for assessment and treatment of hearing loss, tinnitus, dizziness and balance disorders.Michele Halterman8/24/2023Freshman year of college is known for new experiences, but it also presents challenges. The W-Curve model is an emotional pattern incoming students may experience during their first year in college.The W-Curve Model: Understanding a new college student’s experience<p>The W-Curve Model first was proposed in 1963 to explain adjustment to culture shock and later applied to first-year college students. It's a predictable pattern of stages students go through in adapting to the new college culture. While each college student's experience is distinctive, knowing about these typical and expected ups and downs can help make the transition to college more manageable.</p> <img alt="W Curve Hypothesis Model" src="/-/media/national-files/images/hometown-health/2023/w-curve-hypothesis-model.jpg?h=253&w=350&sc_lang=en&hash=20962EBCF5B75AA74F245E4C3014B02D"; height: 253px; width: 350px;" /> <p>Rather than panicking at the first signs of culture shock, college students and parents need to realize this is a common part of the journey during that first year. This awareness may allow students and parents to take the challenges in stride and develop <a href="/hometown-health/speaking-of-health/stressed-out-kids" target="_self" title="Opens in same window.">healthy strategies</a> for managing major life transitions.</p> <h2>The five stages of the W-Curve Model explain students' level of comfort, satisfaction and effectiveness during each stage:</h2> <h3>1. Honeymoon: The excitement stage</h3> <p>Often starting before students arrive at college, the honeymoon stage is full of excitement, stimulation and curiosity. There's often positive anticipation of meeting new people, exploring new opportunities and experiencing intriguing cultural differences. It's overwhelming while also being fun and stimulating.</p> <p>Students desire independence and tend not to become homesick during the first few days or weeks of college. New students are bombarded with events and activities, keeping the interest level high.</p> <h3>2. Culture shock: Reality sets in</h3> <p>At this stage, students may start to compare their expectations of college with reality. The changes that felt new and exciting begin to feel isolating and <a href="/hometown-health/speaking-of-health/college-students-and-depression" target="_self" title="Opens in same window.">overwhelming</a>. </p> <p>The reality of social and academic adjustments can lead to feeling lost and confused. Relationships may feel hard, and academic demands build and are more complex than may have been anticipated. Students often will compare their experiences to those of other students who seem to be doing well. </p> <p>Students may feel they don't belong and question their choice of school. Homesickness may increase, leading students to wish to return to more familiar cultures associated with home. Parents might want to <a href="/hometown-health/speaking-of-health/practical-ways-to-raise-confident-kids" target="_self" title="Opens in same window.">comfort their children</a> by encouraging them to come home but helping them make and strengthen connections at school will be most beneficial in the long term.</p> <h3>3. Initial adjustment: Settling into the demands of college life</h3> <p>As students begin to successfully manage the multitude of adjustments and get past the culture shock stage, they experience an upswing. They may have a greater sense of effectiveness and well-being, start to develop a routine, and gain confidence in their academic and social abilities. This can include making friends outside of their initial connections and finding a roommate less bothersome.</p> <p>As they regain some sense of control and normalcy, students start to reconnect to what they like about themselves and the new college culture.</p> <h3>4. Mental isolation: Comparing home and college</h3> <p>When students go home during an academic break, they may not feel as comfortable at home as they used to. Students often feel caught between their two worlds rather than belonging entirely to either place. Students may feel <a href="/hometown-health/speaking-of-health/5-tips-to-manage-stress" target="_self" title="Opens in same window.">distressed</a> at changes or events at home and with the differences between independence at home and school. Beliefs and values are challenged as students attempt to find their place in the world.</p> <p>At this time, peer conflicts may increase within their new relationships and those from high school. It's not unusual for students to decide to switch their major to something that fits their developing identity.</p> <h3>5. Acceptance and integration: Finally, balance emerges</h3> <p>Students develop stronger ties with fellow students and faculty, <a href="/hometown-health/speaking-of-health/3-health-benefits-of-volunteering" target="_self" title="Opens in same window.">get more involved</a> in campus life and understand how to succeed academically. They have a more realistic and balanced perspective of their school experiences. Students often start referring to campus as their home and feel like a part of the culture, experiencing a sense of integration and connectedness. Dependence on parents and hometown connections begins to lessen. </p> <h2>Making the first year of college a success</h2> <p> The first year at college can be challenging. Being aware of the predictable W-curve adjustment pattern can make the transition less intimidating and help family members support their student's success in college. If college is too overwhelming, help is always available, whether talking to a friend, family member, resident assistant, professor or a mental health professional.</p> <p><a href="/providers/rosean-bishop-lp" target="_self" title="Opens in same window."><em>Rosean Bishop, Ph.D.</em></a><em>, is a psychologist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Family medicine resident education</li> <li>Integrated behavioral medicine</li> <li>Resilience training</li> </ul>Ph.D., L.P.<p><strong>Education</strong></p> <ul> <li>Doctor of Philosophy, Counseling Psychology, Pennsylvania State University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Counseling Center, University of Rochester, New York</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Counseling Center, Vanderbilt University, Nashville, Tennessee</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Licensed Psychologist, Minnesota Board of Psychology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Psychological Association</li> <li>Minnesota Psychological Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine and Psychology, Mayo Clinic College of Medicine and Science, Rochester, Minnesota</li> </ul>Bishop<img src="/-/media/shared-files/images/medical-professionals/full/mankato/rosean-bishop-phd-lp.jpg?h=200&iar=0&w=200&sc_lang=en&hash=D37783EF34004E64C8CDA884C074F5C1" alt="Rosean Bishop LP" width="200" height="200" DisableNVelocity="true" />Rosean<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15429687Rosean Bishop LP1<img src="/-/media/national-files/images/hometown-health/2017/college-freshman.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5C7AADD26B4E9AEB6041A84F12FE043F" alt="College freshman" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Micah Dorfner9/5/2017<p>Hashimoto thyroiditis, also known as Hashimoto’s disease, is the most common cause of hypothyroidism in the U.S. Hashimoto’s disease causes chronic inflammation of the thyroid, as antibodies form attacking thyroid cells due to the changes to your immune mechanisms.</p>What is Hashimoto's disease?<img alt="thyroidmedicalillustration" src="/-/media/national-files/images/hometown-health/2017/thyroidmedicalillustration.jpg?h=299&w=400&sc_lang=en&hash=E9118EB750A22CAA9856A899C2E779C7" style="width: 400px; height: 299px; float: right; margin-bottom: 10px; margin-left: 10px;"> <p>Your thyroid gland is a butterfly shaped organ located on the front of your neck. Its main function is to produce a thyroid hormone that helps regulate your metabolism. Hypothyroidism occurs when a person has a decrease in their thyroid function. Hashimoto thyroiditis, also known as Hashimoto’s disease, is the most common cause of hypothyroidism in the U.S.</p> <p>Hashimoto’s disease causes chronic inflammation of the thyroid, as antibodies form attacking thyroid cells due to the changes to your immune mechanisms.</p> <p><strong>Risk factors</strong></p> <p>Stress, infections, certain medications, and environmental and genetic factors are all thought to be triggers of Hashimoto’s disease. Hashimoto’s disease also is thought to be more common in females compared to males and is mostly seen between the ages of 30 and 50, with incidence increasing as you age.</p> <p><strong>Symptoms of Hashimoto’s disease</strong></p> <p>In some cases, people may not notice the signs or symptoms of Hashimoto’s disease, as thyroid function can be normal. In some rare cases, thyroid function may be increased. However, in most cases, a decrease in thyroid hormone production results in chronic inflammation. This can cause these symptoms:</p> <ul> <li>Fatigue</li> <li>Weight gain</li> <li>Constipation</li> <li>Dry skin</li> <li>Hair loss</li> <li>Cold intolerance</li> <li>Depression</li> <li>Menstrual irregularity</li> <li>Joint pain and muscle cramps</li> </ul> <p><strong>Problems associated with Hashimoto’s disease</strong></p> <p>Enlargement of the thyroid gland, also known as a goiter, can occur in patients with Hashimoto’s disease. Most of the time, the goiter does not cause pain. Additionally, it’s not uncommon to see thyroid nodules or abnormal growth of thyroid cells forming lumps. When thyroid nodules or a goiter become big enough, other symptoms may occur, including:</p> <ul> <li>Swallowing difficulty</li> <li>Hoarseness</li> <li>Breathing problems</li> </ul> <p><strong>Why you should seek care</strong></p> <p>If you have any of the above symptoms, your doctor may recommend you undergo a thyroid function testing and, sometimes, ultrasound to evaluate your thyroid gland and nodule size. In some cases, a rapidly enlarging thyroid gland can be related to thyroid lymphoma, which is an uncommon, yet highly treatable, form of thyroid cancer. Hashimoto’s disease also can be associated with other autoimmune disorders, such as:</p> <ul> <li>Type 1 diabetes</li> <li>Vitiligo</li> <li>Gluten sensitivity</li> <li>Rheumatoid arthritis</li> <li>Addison’s disease or pernicious anemia</li> </ul> <p><strong>Diagnosis</strong></p> <p>Hashimoto’s disease generally is diagnosed using laboratory testing. Decreased thyroid function and increased thyroid antibody levels (thyroid peroxidase and thyroglobulin antibodies) usually are adequate to establish a diagnosis.</p> <p><strong>Treatment</strong></p> <p>Treatment for Hashimoto’s disease often consists of thyroid hormone replacement using a medication called levothyroxine. Levothyroxine generally is dosed based on your weight. It’s important to make sure you follow directions while using medication of this nature, as it is recommended levothyroxine be taken on an empty stomach 30 to 60 minutes before eating. After starting on medication, thyroid hormone testing needs to be repeated in six to eight weeks for dose adjustment, with the goal of returning your thyroid hormone level to a normal range.</p> <p>Make sure to speak to your primary medical care provider if you have any questions. They can provide answers to help keep you and your thyroid healthy.</p> <p><em>Sakine Sever, M.D., is an endocrinologist at <a href="/locations/mankato">Mayo Clinic Health System in Mankato</a>.</em></p><img src="/-/media/national-files/images/hometown-health/2017/thyroidmedicalillustration.jpg?h=299&iar=0&w=400&sc_lang=en&hash=4B562C57BBF97E01EB99B7600A4AA1B1" alt="thyroidmedicalillustration" width="400" height="299" DisableNVelocity="true" />Thyroid HealthThe thyroid is a gland at the base of your neck. This important part of your body produces hormones that regulate blood pressure, body temperature, heart rate and weight. When your thyroid has problems, many aspects of your well-being can be negatively impacted. Learn more about the thyroid here.Michele Halterman9/1/2017<p>As fall approaches and students prepare to return to school, many look forward to the return of fall and winter sports. However, there are risks associated with sports participation, including concussion.</p>The real impact of a concussion<img alt="ConcussionCUFB21" src="/-/media/national-files/images/hometown-health/2017/concussion-football.jpg?h=300&w=300&sc_lang=en&hash=FF3943AF1A08F791316C49FF4F5EB653" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" /> <p><em>By Mayo Clinic Health System staff</em></p> <p>As fall approaches and students prepare to return to school, many look forward to the return of fall and winter sports. Participation in sports is rewarding. Athletes develop leadership skills, character and work ethic. Being a part of a team produces lasting memories beyond high school. However, there are risks associated with sports participation, and I would like to discuss one in particular: Concussion.</p> <h4>What is a concussion?</h4> <p>A concussion is a traumatic head injury with temporary loss of some brain function. Concussions most often are associated with contact sports, such as football, hockey and wrestling. However, concussions can occur in any sport in which one can sustain head trauma or sudden acceleration/deceleration.</p> <p>Frequently, a concussion is caused by a blow to the side of the head, which causes a sudden lateral acceleration and deceleration of the brain within the skull. These types of injuries can occur at a much lower velocity or force than a head-to-head impact, as the athlete usually cannot anticipate or brace for the side impact, as opposed to the typical head-on impact.</p> <p>Concussion has often been referred to as mild traumatic brain injury, although that term is misleading, as the long-term consequences of concussions, particularly multiple concussions, can be significant, and the “mild” term is less frequently used.</p> <h4>What are the symptoms of a concussion?</h4> <h5>Symptoms of a concussion include:</h5> <ul> <li>Headache</li> <li>Visual changes</li> <li>“Foggy” feeling</li> <li>Difficulty concentrating</li> <li>Difficulty recalling the injury</li> </ul> <h5>Other symptoms can include:</h5> <ul> <li>Emotional changes</li> <li>Nausea or vomiting</li> <li>Drowsiness</li> <li>Difficulty following conversations or lectures in school</li> <li>Difficulty doing homework</li> <li>Incoordination or difficulty with balance</li> <li>Loss of consciousness</li> </ul> <h4>What should I do if I think I have a concussion?</h4> <p>Treatment involves monitoring for symptom resolution or change, as well as physical and cognitive rest or reduction of such activities as school work, television time, playing video games and text messaging. Sometimes, physical or occupational therapy is suggested. Symptoms usually resolve within three weeks, though they may persist or complications may occur.</p> <p>It's important not to downplay concussion symptoms, as persistent symptoms are a sign that the concussion may be more extensive. Concussion severity is based more on the duration of symptoms and not on the intensity of the symptoms at the time of the injury. If you think you have a concussion, it is best to seek medical attention immediately.</p> <p>A concussion is not to be taken lightly, and with proper treatment, most recover with no long-term effects. As the science of concussion advances, our treatments and recommendations continue to evolve.</p><img src="/-/media/national-files/images/hometown-health/2017/concussion-football.jpg?h=504&iar=0&w=504&sc_lang=en&hash=B38A9A204BA38CA2BEDB5333CC507F24" alt="Concussion football players" width="504" height="504" DisableNVelocity="true" />ConcussionA concussion is a traumatic brain injury that alters the way your brain functions. Although concussions usually are caused by a blow to the head, even a “ding,” “getting your bell rung,” or what seems to be a mild bump or blow to the head can be serious. As many as 3.8 million sports- and recreation-related concussions occur in the U.S. each year.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Michele Halterman9/6/2022Sending children to college or into the real world often is a proud time for parents. But there also can be sadness, especially when it's the last child to leave home. Get tips for enjoying the transition.Tips for enjoying your empty nest<p>Sending children off to college or into the real world usually is a proud time for parents. But there also can be sadness, especially when the last child leaves home. Empty nest syndrome isn't a clinical diagnosis. Instead, it's a phenomenon where parents experience feelings of sadness and loss when the last child leaves home.</p> <p>It's common for parents to find letting go to be a painful experience — even though they encourage their children to be independent. Parents might find it difficult to suddenly have no children at home who need their care. They might miss being a part of their children's daily lives and their constant companionship. Parents with only one child or those who strongly identify with their role as a parent might have a particularly difficult time adjusting.</p> <h2>Benefits to empty nesters</h2> <p>As hard as the change may be, having an empty nest can bring benefits to parents. Recent studies suggest that an empty nest might reduce work and family conflicts. Having an empty nest also gives parents a new opportunity to reconnect with each other, improve the quality of their marriage and rekindle interests with newfound time.</p> <h2>Advice for the transition</h2> <h3>Here are a few tips if you're experiencing feelings of loss due to empty nest syndrome:</h3> <ul> <li><strong>Accept the timing. <br /> </strong><span>Avoid comparing your child's timetable to your own experience or expectations. Instead, focus on what you can do to help your children succeed when they leave home.</span></li> <li><strong>Keep in touch.</strong><br /> <span>You can continue to be close with your children after they leave home, thanks to phone calls, emails, texts, video chats and personal visits.</span></li> <li><strong>Seek support.<br /> </strong><span>Lean on loved ones for support. Share your feelings. If you feel depressed, consult your health care team.</span></li> <li><strong>Stay positive.<br /> </strong><span>Think of the extra time and energy you will have to devote to your marriage or personal interests.</span></li> </ul> <p>If your last child will soon leave home, plan ahead to keep empty nest syndrome at bay. Look for new opportunities in your personal and professional life. Keeping busy or taking on new challenges at work or home can ease the sense of loss.</p> <p><em><a href="/providers/jessica-sosso-md" target="_self" title="Opens in same window.">Jessica Sosso, M.D.</a>, is a physician in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in<a href="/locations/sparta" target="_self" title="Opens in same window.">Sparta</a>, Wisconsin.</em></p><ul> <li>Chronic disease management, including diabetes, hypertension and heart disease</li> <li>Fertility care medical consultant, including use of natural, noncontraceptive methods to treat women's health issues</li> <li>Natural family planning and fertility awareness-based methods</li> <li>Preventive health</li> </ul>M.D., M.P.H.<p>I value relationships with patients and their families. As a Family Medicine physician, I see children and adults of all ages and complexity. I seek to educate and collaborate with my patients to together make healthcare decisions consistent with their values.</p> <p>Family time with my husband and children is a priority for me, and I strive to find balance between my work and home life. I enjoy gardening, hiking, biking and quiet time spent in prayer or reading an engaging book.</p><p><strong>Education</strong></p> <ul> <li>University of Wisconsin School of Medicine and Public Health</li> <li>Master of Public Health, Portland State University</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine/Preventive Medicine, Oregon Health and Sciences University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Family Medicine, American Board of Family Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>Catholic Medicine Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Sosso<img src="/-/media/shared-files/images/medical-professionals/full/sparta/jessica-sosso-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=CB5FB5273358EABA7C138C22C38C77FA" alt="Jessica Sosso, M.D." width="280" height="280" title="Jessica Sosso, M.D." DisableNVelocity="true" />Jessica<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15588416Jessica Sosso, M.D., M.P.H.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{4CCEC5BD-06A3-471A-8B8D-4C52837DAA4E}<img src="/-/media/national-files/images/hometown-health/2022/smiling-couple-working-together.jpg?h=370&iar=0&w=660&sc_lang=en&hash=40DB6184869450C625487466034C9D13" alt="Smiling couple working together" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Michele Halterman10/25/2017<p>You might think that carpal tunnel syndrome is a new condition of the Information Age, borne from long hours of computer keyboarding. However, carpal tunnel syndrome is nothing new.</p>Carpal tunnel syndrome: When to consider treatment<img alt="Carpal Tunnel Syndrome Hands on a Keyboard" src="/-/media/national-files/images/hometown-health/2017/carpal-tunnel-syndrome-hands-on-a-keyboard.jpg?h=300&w=300&sc_lang=en&hash=4131E9BA3598602B58E0812143EEF86B" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>You might think that carpal tunnel syndrome is a new condition of the Information Age, borne from long hours of computer keyboarding. However, carpal tunnel syndrome is nothing new. Evidence of people experiencing symptoms of carpal tunnel syndrome occurs in medical records dating back to the beginning of the 20th century.</p> <h2>What is carpal tunnel syndrome?</h2> <p>Bound by bones and ligaments, the carpal tunnel is a narrow passageway — about as big around as your thumb — located on the palm side of your wrist. This tunnel protects a main nerve to your hand and nine tendons that bend your fingers. Pressure placed on the nerve produces the numbness, pain, and eventually, hand weakness that characterize carpal tunnel syndrome.</p> <p>Fortunately, for most people who develop carpal tunnel syndrome, proper treatment usually can relieve pain and numbness, and restore normal use of wrists and hands.</p> <h2>What are the symptoms of carpal tunnel syndrome?</h2> <p>Carpal tunnel syndrome typically starts gradually with a vague aching in your wrist that can extend to your hand or forearm.</p> <h3>Other common signs and symptoms include:</h3> <ul style="list-style-type: disc;"> <li>Tingling or numbness in fingers or hands</li> <li>Pain radiating or extending from the wrist up the arm to the shoulder or down into palms or fingers</li> <li>A sense of hand weakness and a tendency to drop objects</li> <li>A constant loss of feeling</li> </ul> <h2>What are treatment options for carpal tunnel syndrome?</h2> <p>If you experience mild symptoms of carpal tunnel syndrome, you can ease discomfort by taking more frequent hand rest breaks and applying cold packs to reduce occasional swelling. Other options for treatment may involve special types of physical therapy, heat, massage and other relaxation techniques.</p> <p>If signs and symptoms you attribute to carpal tunnel syndrome interfere with normal activities, including sleep, and they persist, see your health care team. If diagnosed early, there are many nonsurgical options to help improve carpal tunnel syndrome symptoms, such as wrist splinting, taking an over-the-counter anti-inflammatory drug or receiving a cortisone injection to relieve pain. If the symptoms do not respond to nonsurgical treatment methods, surgery may be an option. If left untreated, nerve and muscle damage can occur.</p> <p>To learn more about carpal tunnel syndrome or other upper extremity conditions, schedule a consultation with an <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">orthopedic provider</a>.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2017/carpal-tunnel-syndrome-hands-on-a-keyboard.jpg?h=504&iar=0&w=504&sc_lang=en&hash=1B755B8DAA213BC6FC80C217BC21D790" alt="Carpal Tunnel Syndrome Hands on a Keyboard" width="504" height="504" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Micah Dorfner10/24/2017<p>Halloween is rapidly approaching, and everyone is preparing for the big night of costumes, pumpkins and candy. With so much time and energy going into the planning of this night, we often get so excited that we end up forgetting about simple safety.</p>Tips to keep your Halloween safe<img alt="a-group-of-children-in-Halloween-costumes-sitting-on-a-bench-looking-at-their-candy-and-treats" src="/-/media/national-files/images/hometown-health/2017/kids-in-halloween-costumes-with-candy.jpg?h=169&w=300&sc_lang=en&hash=C5666C032A227ECB6675ED0C9C1C30E7" style="width: 300px; height: 169px; float: right; margin-bottom: 5px; margin-left: 5px;" /> <p>Halloween is rapidly approaching, and everyone is preparing for the big night of costumes, pumpkins and candy. With so much time and energy going into the planning of this night, we often get so excited that we end up forgetting about simple safety. Safety is a very important part of Halloween and shouldn’t be overlooked. Here are a few tips that will make your Halloween sweet, successful and safe.</p> <h2>Before you go out — costume safety:</h2> <ul> <li><strong>Make sure your costume fits from head to toe.</strong> Makeup is great and doesn’t obscure vision. If there’s a mask, make sure it fits and the eyeholes are big enough to see clearly.</li> <li><strong>Costumes should not be tripping hazards.</strong> If your costume is too long, pin it up or place a hem. Costumes should also be flame-resistant or retardant, especially if around any open flames, such as a jack-o-lantern.</li> <li><strong>Wear good shoes.</strong> Costume shoes are often ill-fitting and may pose tripping hazards.</li> <li><strong>Stay visible.</strong> Besides wearing lighter colors, additional reflective strips may be added to your costume to aid in others seeing you.</li> </ul> <h2>While you are out — trick-or-treating safety:</h2> <ul> <li>Make sure you’re always accompanied by family or friends.</li> <li>If you have one, bring a cell phone with you in case you need help.</li> <li>Carrying a flashlight, blinking lights or glow sticks will improve your visibility and help you see better in poorly lit places.</li> <li>Only go to houses where the lights are on.</li> <li>Try to go where the streets are well lit.</li> <li>Be careful crossing streets, especially if you’re wearing a mask.</li> <li>Don’t accept rides from anybody you don’t know.</li> </ul> <h2>After you get home — keep safe:</h2> <ul> <li>Have your parents check any candy before you eat it. Never eat candy or treats that aren’t in their original wrapper.</li> <li>Don’t share your candy with your pets or younger siblings. Candy can be bad for pets and may be a choking hazard for younger kids.</li> <li>If you have allergies (peanut, for example), make sure your treat doesn’t contain what you’re allergic to.</li> <li>Make sure you extinguish any candles or open flames.</li> <li>Don’t eat all your candy in one night. Make the sweetness of Halloween last a while.</li> </ul> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2017/kids-in-halloween-costumes-with-candy.jpg?h=169&iar=0&w=300&sc_lang=en&hash=481507496BFE6EF6A592211BA1103E27" alt="a-group-of-children-in-Halloween-costumes-sitting-on-a-bench-looking-at-their-candy-and-treats" width="300" height="169" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Michele Halterman1/5/2024Social media allows children to easily connect with friends, but the digital world can become a threat when not used safely. Get tips to help them use screened devices and social media in a safe way.Social media risks: Safeguarding children's online experience<p>Social media is a fun, easy way for adolescents to connect with friends. While most platforms require users to be 13 or older to create an account, it's common for kids to want to access social media at an earlier age. </p> <h2>It's important to teach children that even though social media can be enjoyable, there are risks, including:</h2> <ul> <li>Social media use makes kids and teens vulnerable to <a href="/hometown-health/speaking-of-health/cyberbullying-tips-to-protect-kids" target="_self" title="Opens in same window.">cyberbullying</a> and provides the opportunity to cyberbully others. </li> <li>Limited face-to-face interaction decreases filters when making comments about other people.</li> <li>Smartphones have geolocation, so unless the privacy settings are correctly set up, other users can see your child's location when they are using social media apps. </li> <li>It's easy for kids to access inappropriate content and follow or be followed by users they do not know. </li> <li>There may be the temptation to send explicit texts, photos or videos. </li> <li>In recent years, research has shown that constant social media use can negatively affect a <a href="/hometown-health/speaking-of-health/strengthen-youth-mental-health" target="_self" title="Opens in same window.">young person's mental health</a>.</li> </ul> <p>Remember, what happens on the internet stays on the internet.</p> <h2>How can you help your children be safe on social media?</h2> <p>The first step is to start a conversation about internet safety and your child's online interactions. It helps to be familiar with the specific platforms your child is using and to create your own account. Have your child show you their profile and review their friend list on each platform. Talk about the importance of carefully considering who to friend or follow online.</p> <p>Next, establish rules. Make it a rule to have no secret passwords. Have your child write their usernames and passwords in an envelope that you will only access in a scenario when you fear for your child's safety. Place the envelope in a public place in the home and update when the passwords are changed. Similarly, you should always have the unlock codes for your children's devices. A number of templates for a <a href="/hometown-health/speaking-of-health/whats-your-familys-digital-diet-plan-for-2018" target="_self" title="Opens in same window.">family social media plan</a> or cellphone contract are available online.</p> <p>Consider using a parental control app. Smartphones come with safety features, and several parental control apps are available for download. If you decide to monitor your child's social media use this way, you need to be open and honest with them about your use of parental controls.</p> <p>Lastly, and perhaps most importantly, lead by example. Consider what information you are posting about yourself and your family online. Never bully, harass or embarrass another person online. </p> <p>Encourage face-to-face communication as much as possible. Social media allows children to be passive engagers. If they can watch what others post but do not engage, they lose important aspects of <a href="/hometown-health/featured-topic/brushing-off-the-social-rust" target="_self" title="Opens in same window.">social connection</a>. </p> <p>Be aware of how much time you spend on a device. Consider following similar rules for yourself that you set for your children. </p> <h2>Tips for screen time</h2> <p>Smartphones, computers and laptops are a part of children's daily lives at home and school.</p> <h3>Consider these tips for allowing your children to have connection and collaboration on screened devices in a safe way:</h3> <ul> <li><a href="/hometown-health/speaking-of-health/6-tips-to-reduce-childrens-screen-time" target="_self" title="Opens in same window.">Limit screen time</a> for recreational purposes to two hours a day. </li> <li>Shut off or stop using screened devices at least one hour before bedtime.</li> <li>Consider implementing a rule of no screens in the bedroom to encourage <a href="/hometown-health/speaking-of-health/sleep-an-essential-element-of-success-for-children" target="_self" title="Opens in same window.">good sleep habits</a>. </li> </ul> <p> Knowing the risks and following these tips will help your children still have fun and be safe while using social media.<a href="/providers/karen-hall-lpc" target="_self" title="Opens in same window."></a></p> <p><a href="/providers/karen-hall-lpc" target="_self" title="Opens in same window."><em>Karen Hall</em></a><em> is a child and adolescent clinical therapist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window."></a><a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Adolescents and young adults with depression, anxiety, trauma, familial issues, grief and difficulties adjusting to life changes</li> <li>Families involved in county child protective services</li> <li>Specialized training with young people exploring gender identity, or gender dysphoria</li> <li>Trauma focused-cognitive behavioral therapy, or TF-CBT</li> </ul>L.P.C.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Psychology, University of Wisconsin-Stout</li> <li>Master's degree, Clinical Mental Health Counseling with a concentration in Child/Adolescent Counseling, University of Wisconsin-Stout</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Licensed Professional Counselor, Wisconsin</li> </ul>Hall<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/karen-hall-lpc.jpg?h=280&iar=0&w=280&sc_lang=en&hash=77283318A4B5FB4FD25A39DCCCF3CFCA" alt="Karen Hall, L.P.C." width="280" height="280" DisableNVelocity="true" />Karen<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16268440She/Her/HersKaren Hall, L.P.C.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{2B88C934-922C-4130-B661-197B59D83899}|{C4130004-0F31-48C4-AC9F-A4350A75AB24}|{F26710D2-A52B-47C8-986C-0B3D1DA0A9D0}<img src="/-/media/national-files/images/hometown-health/2020/adolescent-girls-using-social-media.jpg?h=370&iar=0&w=660&sc_lang=en&hash=800D6B1034CB7D1A98A3285E88000B43" alt="Adolescent girls using social media" width="660" height="370" DisableNVelocity="true" />Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Micah Dorfner10/19/2017<p>I challenge you to not only support Breast Cancer Awareness Month but to take your own awareness of breast cancer one step further. I encourage you to be aware of the risk factors for breast cancer and what strategies you can implement in your lifestyle to reduce your risk.</p>Important information for breast cancer prevention<img alt="femalehandsholdingbreastcancerpinkribbon" src="/-/media/national-files/images/hometown-health/2017/femalehandsholdingbreastcancerpinkribbon.jpg?h=267&w=400&sc_lang=en&hash=0ECC333113D9BE3505576FC12A4147DA" style="width: 400px; height: 267px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p>It’s probably fair to assume that you’re aware October is Breast Cancer Awareness Month. Chances are you’ve participated in a 5K walk or run, given a monetary contribution to a foundation or fundraiser, or liked and shared a pink ribbon post on Facebook this month. These are all valuable ways to show and share your support of this cause.</p> <p>And it’s a worthy cause. It’s estimated that a quarter of a million new breast cancer cases will be diagnosed in the United States in 2017, making breast cancer the leading cause of cancer in American women.</p> <p>So this month, I challenge you to not only support Breast Cancer Awareness Month but to take your own awareness of breast cancer one step further. I encourage you to be aware of the risk factors for breast cancer and what strategies you can implement in your lifestyle to reduce your risk.</p> <p><strong><span>Breast cancer risk factors</span></strong></p> <ul style="list-style-type: disc;"> <li><span>Family genetics</span></li> <li><span>Reproductive history, never pregnant, or prolonged interval between menarche and first live birth</span></li> <li><span>Previous breast abnormalities </span></li> <li><span>Use of menopausal hormone therapy, especially if used for three years or more </span></li> <li><span>Increased body mass index (BMI)</span></li> <li><span>Alcohol consumption (even at moderate levels)</span></li> </ul> <p>If you have breast cancer risk factors, I recommend talking with your doctor about ways you can lower your risk and about screening for breast cancer.</p> <p><strong>Modifiable risk factors</strong></p> <p>While many of the risk factors are non-modifiable, you can reduce some. Living a healthy lifestyle (limiting alcohol consumption to less than one drink per day, exercising, controlling your weight), taking certain medications (tamoxifen, raloxifene, exemestane, anastrozole) and surgery (removal of both breasts and ovaries in women with higher risk, such as carriers of a BRCA mutation) are all strategies to help reduce your risk of developing breast cancer.</p> <p><strong>Breast cancer screening</strong></p> <p>Screening for breast cancer has been considered one of the main reasons why the mortality from breast cancer has decreased by 38 percent from 1989 until 2014. <a href="https://www.nccn.org/" target="_blank" title="Opens in new window">The National Comprehensive Cancer Network</a> recommends breast cancer screening starting at age 25, with a physical exam and risk assessment every one to three years. It’s then recommended to receive an annual screening mammogram starting at age 40. For higher risk women — those with a significant family history of breast cancer — screening may start at an earlier age, and other screening modalities, like a breast MRI, may be considered.</p> <p>So, when you see a pink ribbon signifying Breast Cancer Awareness Month, it’s not only a chance to support those battling breast cancer, it’s an opportunity for you to remind yourself of the risk factors and risk-reduction strategies. The most important prevention steps you can take are to:</p> <ul style="list-style-type: disc;"> <li><span>Be familiar with your breasts, and promptly report any changes to your health care provider.</span></li> <li><span>Be aware of any cancer history in your family, and discuss it with your health care provider.</span></li> <li><span>Follow the screening recommendations pertaining to your age and breast cancer risk.</span></li> <li><span>Stay active and exercise.</span></li> </ul> <p><em><a href="/providers/mina-hanna-md">Mina Hanna, M.D.</a>, is a <a href="/locations/albert-lea">Mayo Clinic Health System in Albert Lea</a> and <a href="/locations/owatonna">Owatonna</a> oncologist.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>Faculty of Medicine, Cairo University</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, Yale-New Haven Hospital</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Hematology/Oncology, Mount Sinai Saint Luke’s Hospital</li> <li>Chief Fellow, Hematology/Oncology, Mount Sinai Saint Luke’s Hospital</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Hematology, American Board of Internal Medicine</li> <li>Internal Medicine, American Board of Internal Medicine</li> <li>Medical Oncology, American Board of Internal Medicine</li> </ul> <p><strong>Academic Appointment </strong></p> <ul> <li>Assistant Professor of Oncology, Mayo Clinic College of Medicine and Science</li> </ul>Hanna<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/mina-hanna-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B7FCC7F3F386DAB1C999D27D721232A3" alt="Mina Hanna, M.D." width="280" height="280" DisableNVelocity="true" />Mina<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20198108Mina Hanna, M.D.1{0DD9D3C9-86C5-47FC-A2CF-8AEEA4717B70}|{BCFC3BDC-CF55-458E-A41C-9360527B6CCC}<img src="/-/media/national-files/images/hometown-health/2017/femalehandsholdingbreastcancerpinkribbon.jpg?h=267&iar=0&w=400&sc_lang=en&hash=B6F215649F1CB5A7D2B97CF0A2D03E13" alt="femalehandsholdingbreastcancerpinkribbon" width="400" height="267" DisableNVelocity="true" />Breast CancerBreast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the U.S. It can occur in men and women, but it's far more common in women.CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Michele Halterman7/27/2022The rate of syphilis infection is increasing across the nation. Learn more about syphilis and how you can reduce your risk of getting or spreading the infection.Syphilis: A rising community presence<p>The infection rate of syphilis is increasing. According to the <a rel="noopener" href="https://www.cdc.gov/syphilis/about/" target="_blank" title="Opens in a new window.">Centers for Disease Control and Prevention</a>, the rate of infection has increased by 81% in Iowa, 28% in Minnesota and 34% in Wisconsin from 2016 to 2020. Across the country, syphilis infections increased over the same time by 52%.</p> <p>Here are answers to questions on how to prevent and treat this infection:</p> <h2>What is syphilis?</h2> <p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/syphilis/home/ovc-20234440" target="_blank" title="Opens in a new window.">Syphilis</a> is a sexually transmitted infection spread by direct contact with skin sores. The disease starts as a painless store, typically on the genitals, rectum or mouth. After the initial infection, syphilis bacteria can remain in the body for decades before becoming active again.</p> <h3>Here is the quick breakdown on this sexually transmitted infection:</h3> <ul> <li>It's simple and cheap to prevent syphilis infection.</li> <li>Health care professionals can treat and cure syphilis with antibiotics.</li> <li>It's difficult for people to know whether they are infected or not, and untreated infections have dire health complications later.</li> </ul> <h2>Why are rates of infection increasing so quickly?</h2> <h3>Several factors can increase a person's risk of infection. The most prominent factors are:</h3> <ul> <li>Infected people not knowing they are infected.</li> <li>Infected people unknowingly spreading the infection to others.</li> <li>Newly infected people spreading the infection to others or reinfecting a previously treated person.</li> </ul> <h2>How can you protect against syphilis infection?</h2> <p>Abstinence is the ultimate protection against syphilis because you can avoid any chance of exposure to infected skin sores.</p> <h3>However, if you choose to be sexually active, you can reduce your chances of infection by:</h3> <ul> <li><strong>Having an open, direct conversation with your sexual partners.</strong><br /> It's important for both partners to be treated to prevent reinfection from each other.</li> <li><strong>Limiting sexual partners.</strong><br /> The more sexual partners you have, the higher the risk of infection.</li> <li><strong>Having only a long-term, mutually single partner who has tested negative for syphilis.</strong><br /> This also is called a monogamous relationship.</li> <li><strong>Using latex condoms.</strong> <br /> This helps provide a barrier between your partner's skin sores and your skin, lowering the risk of infection.</li> <li><strong>Being tested.</strong><br /> The CDC recommends testing for all women at their first prenatal visit, as syphilis can spread to an unborn child. Earlier treatment is associated with better baby outcomes.</li> </ul> <h2>What is the test for syphilis?</h2> <h3>Two simple and easy ways are available:</h3> <ul style="list-style-type: disc;"> <li>A blood test, which often takes only 15 minutes for the results.</li> <li>A test of the fluid from a concerning and suspicious sore.</li> </ul> <h2>Are antibiotics available to cure syphilis infection?</h2> <p>Yes. However, it is important to <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/syphilis/diagnosis-treatment/treatment/txc-20234511" target="_blank" title="Opens in a new window.">treat syphilis</a> as early as possible. Untreated syphilis infection can damage many body systems, and this damage can be irreversible.</p> <h2>What are the signs and symptoms of a syphilis infection?</h2> <p>Signs and symptoms include sores on or around the penis, vagina, anus, rectum, lips, within the mouth or on the tongue. These sores are often painless, round and firm. Because these sores are painless, they often go overlooked.</p> <h2>What can happen if I do not receive treatment?</h2> <h3>Failure to be treated for syphilis can cause:</h3> <ul style="list-style-type: disc;"> <li>Vision changes or impairment.</li> <li>Loss of balance.</li> <li>Hearing loss or new deafness.</li> <li>Stroke.</li> <li>Increased risk of HIV/AIDS infection.</li> <li>Profound lifelong health complications in infected unborn children.</li> <li>Headache.</li> <li>Dementia.</li> <li>Loss of pain and temperature sensations.</li> <li>Sexual dysfunction in men.</li> <li>Bladder incontinence.</li> <li>Permanent damage to heart valves and arteries.</li> </ul> <p>If you feel that you have been exposed to syphilis, or you only wish to have reassurance with a quick test, see your primary care provider. Responsible sexual practices and personal health awareness will reduce the rising rate of infection in the community.</p> <p><em><a href="/providers/trevor-rich-md" target="_self" title="Opens in same window.">Trevor Rich, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/mondovi" target="_self" title="Opens in same window.">Mondovi</a>, Wisconsin.</em></p><ul> <li>Academic medicine and community health education</li> <li>Community nutritional health and preventive wellness</li> <li>Critical access rural clinic and hospital care <ul> <li>Vasectomy counseling and referral service</li> <li>Contraceptive counseling and referral service, OCP prescription management</li> <li>Preconception care & planning, prenatal referral service</li> <li>Wound care and wound management</li> </ul> </li> <li>Rural athletic support</li> <li>Skilled nursing facility medical directorship</li> </ul>M.D.<p>I view my delivery of care to be shared. My role, above all else, is to be a source of evidence-based counseling, such that all my patients feel comfortable with their informed decisions about their health. Patients can expect my undivided attention and eagerness to clarify their questions.</p> <p>I’m a humble family man, who finds purpose in serving my community and neighbors.</p><p><strong>Education</strong></p> <ul> <li>Medical College of Wisconsin-Milwaukee</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mayo Clinic Family Medicine Residency, Eau Claire</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Clozapine REMS Program</li> <li>MAT, Suboxone Waiver</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians </li> <li>Mayo Clinic Alumni Association</li> <li>Society of Teachers of Family Medicine</li> <li>The National Guard Association of the United States</li> <li>Wisconsin Academy of Family Physicians</li> <li>Wisconsin Medical Society</li> <li>Wisconsin National Guard Association, Inc.</li> </ul>Rich<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/trevor-rich-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=C35BEC1720C4B1DC110D068E43EFF155" alt="Trevor Rich, M.D." width="280" height="280" DisableNVelocity="true" />{DEC439E2-74BD-46D1-94B9-DB111539B3A8}Trevor<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20654405Family Medicine - Trevor Rich MD1{986C767E-E5DE-43F5-957F-B4212DB8E384}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}<img src="/-/media/national-files/images/hometown-health/2022/young-person-curly-hair-looking-left.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B73FF971BFEABEDB181152DE5322AA62" alt="Young person curly hair looking left" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Micah Dorfner10/17/2017<p>Cooking for one or two doesn’t mean you have to let your health go by the wayside and resort to meals of cold cereal, grilled cheese and canned soup, or microwave meals. With some helpful tips, you can be cooking healthy and efficiently for a smaller household in no time.</p>Tips for cooking for one or two<img alt="Couple in Kitchen Looking at Tablet" src="/-/media/national-files/images/hometown-health/2017/couple-in-kitchen-looking-at-tablet.jpg?h=267&w=400&sc_lang=en&hash=BAA1A6961C8C4D6DCE0FDBF0F1E40137" style="width: 400px; height: 267px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p>Cooking for one or two doesn’t mean you have to let your health go by the wayside and resort to meals of cold cereal, grilled cheese and canned soup, or microwave meals. With some helpful tips, you can be cooking healthy and efficiently for a smaller household in no time.</p> <p><strong>Meal planning for one or two</strong></p> <p>Good health depends on eating a diet made up of a variety of nutritious foods, including carbohydrates, proteins and fats in the right balance. Planning your meals is important, and following the plate method can make meal planning simple.</p> <p>Divide your plate using the following food-choice guidelines:</p> <ul> <li><strong>Fill half of your plate</strong><span style="color: black;"> with vegetables and fruit.</span></li> <li><strong>One-quarter of your plate</strong><span style="color: black;"> with protein rich foods.</span></li> <li><strong>One-quarter of your plate</strong><span style="color: black;"> with a starch.</span></li> </ul> <p>To keep your options healthy, make at least half of your grains whole grains, vary your veggies and fruits (eat the rainbow), get calcium-rich foods with low-fat dairy and go lean with the protein. Find more information at <a href="https://www.choosemyplate.gov/" target="_blank" title="Opens in new window">ChooseMyPlate.gov</a><span style="color: black;">. Remember to choose lots of non-starchy veggies for their nutritious benefits and to keep calories under control.</span></p> <p>To make sure your portions are adequate but not excessive, use the following visual cues:</p> <ul> <li><strong>Vegetable servings</strong> —<span style="color: windowtext;"> </span>the size of a baseball </li> <li><strong>Fruit servings</strong> —<span style="color: windowtext;"> </span>the size of a tennis ball </li> <li><strong>Carbohydrates or grain servings</strong> —<span style="color: windowtext;"> </span>the size of a hockey puck </li> <li><strong>Protein or meat servings </strong>—  the size of a deck of cards </li> <li><strong>Fat servings</strong> —<span style="color: windowtext;"> </span>the size of one or two dice </li> </ul> <p>When deciding what will be on your menu, start by finding recipes you enjoy making. You can find inspiration in cookbooks, magazines or online. Make sure to plan some days for leftovers, especially those days when you might be too busy to cook. Remember, protein should be an accompaniment to your meal, with veggies serving as the entree. So, start with veggies and plan other items around them.</p> <p><strong>Shopping for one or two</strong></p> <p>When cooking for a smaller household, it makes sense to shop the bulk bins or salad bar. That way you can get just the amount you need to prevent waste. Sure, you might pay a little more per pound, but if you actually use what you buy, you’ll be saving money in the end. You can also use the deli counter, where you can purchase only what you need; for example, a single chicken breast, one-quarter pound of meat or just a few slices of cheese. These smaller portions can keep you from the boredom of eating the same foods day after day. If you’d still rather buy larger packages, try buying in bulk and freezing smaller portions, splitting groceries with a friend, or, better yet, cooking meals together with a friend or neighbor.</p> <p><strong>Cooking for one or two</strong></p> <p>Try batch cooking, where you cook once and eat multiple times. Here are a few suggestions:</p> <ul> <li>Make a big batch of homemade soup or chili and freeze in individual portions. Muffin tins work well for this.</li> <li>Look at making a batch of brown rice and using some for a side item one day, in a casserole the next and in a stir fry the day after.</li> <li>You can make meatloaf and divide it in half. Use half for meatloaf and roll the other half into meatballs and freeze.</li> <li>Cook a pound or two of meat or a whole chicken and divide it up for casseroles, tacos, salads, etc. Keep what you can use within three to four days in the fridge and freeze the rest.</li> <li>Use extra pasta for a cold salad the next day.</li> <li>Make a roast in the crockpot one day and slice up left overs for sandwiches later. You can also freeze it in individual portions for a quick reheat later in the week.</li> </ul> <p><strong>Reducing recipes</strong></p> <p>If you enjoy cooking every day or you don’t have much freezer space, try reducing recipes using these tips:</p> <ul> <li>If a recipe calls for three eggs, use two eggs and subtract two to four tablespoons of liquid.</li> <li>If a recipe calls for a half can of beans or pumpkin, use half and refrigerate or freeze the rest.</li> <li>Remember, there are 16 tablespoons per cup, three teaspoons per tablespoon, eight fluid ounces per cup and two tablespoons per fluid ounce.</li> <li>Make sure to monitor a reduced recipe’s cook time more closely, as it will cook faster (likely five to 10 minutes earlier).</li> </ul> <p><strong>Kitchen equipment for smaller meals</strong></p> <strong> </strong> <p>Instead of a large oven, here are a few options to look at when preparing your meals:</p> <ul style="list-style-type: disc;"> <li><strong>Toaster oven. </strong>A toaster oven allows you to cook all sorts of single-serve items without heating up your kitchen. You can make small batches of one to two cookies, warm up a single serving of pizza or bake a piece of fish or chicken.</li> <li><strong>Indoor single-serving grill</strong>. This tool allows for quick cooking of single-serve items such as a burger or chicken breast.</li> <li><strong>Crockpot.</strong> A crockpot is great for batch cooking. It allows you to throw ingredients together and forget about it until hours later.</li> <li><strong>Ice cube trays and muffin pans</strong>. These items can be used for freezing leftovers. If you have leftover tomato sauce, freezing in an ice cube tray makes convenient portions for later. If you freeze soup in muffin tins, you can freeze the meaty part of the soup separate from the broth and combine them for a single bowl of soup at a later time. Once frozen, you can remove the cubes or muffins from the tray or pan and store together in a zipper-top freezer bag.</li> </ul> <p><strong>Don’t know how to cook?</strong></p> <p>Try a cooking class or consider a meal service that delivers healthy meals to your door. There are also companies that will ship recipes with all the prepped ingredients to your door so all you have to do is cook the meal. You can also consider freezer meal classes, which are available at some local grocery stores. Just package the meals for one or two. </p> <p><strong>Don’t want to cook?</strong></p> <p>If you still plan on buying frozen or convenience meals after all these ideas, make sure to check the nutrition information and compare labels. If you have diabetes, pay special attention to the total carbohydrates listed on the package. If you have high blood pressure or are on a heart-healthy diet, watch for sodium, as well as fat content — especially saturated fat.</p> <p><strong>Keeping your food safe</strong></p> <p>Be sure to refrigerate perishables in shallow dishes within two hours.  Eat leftovers within three to four days or freeze. Reheat leftovers to 165 degrees Fahrenheit. Thaw frozen foods on the bottom shelf in the fridge, not on the counter. </p> <p><strong>Easy meal ideas</strong></p> <p>To help spur easy meal ideas, see the following simple choices from each food group. Try to include a minimum of three different food groups at each meal. Be creative.</p> <p>Easy proteins:</p> <ul> <li>Eggs. They’re always a quick, easy choice. Keep hardboiled eggs in the fridge, and enjoy them as a deviled egg, egg salad or just as is.  </li> <li>Chicken breasts. Bake extra and freeze individually — chopped or whole. </li> <li>Ground beef or turkey. Brown extra and repackage into small amounts to make tacos, casseroles, spaghetti, salads, etc.  </li> <li>Low-sodium tuna, canned in water. This high-protein option makes a quick sandwich or salad.  </li> <li>Frozen fish. It can be cooked quickly and even enjoyed cold the next day. </li> <li>Canned black, red, kidney, chili beans (rinsed) and lentils. These are great vegetable sources of protein. </li> <li>Unsalted nuts or natural nut butters. Nuts are convenient and healthy </li> </ul> <p>Easy starches: </p> <ul> <li>Baked potatoes — microwave and top with leftover chili to add extra flavor </li> <li>Whole-grain pasta, brown rice, barley, quinoa </li> <li>Whole-grain bread or crackers </li> <li>Whole-grain cereals </li> <li>Whole-grain tortillas</li> <li>Microwaveable rice pouches </li> <li>Oatmeal </li> </ul> <p>Easy fruits and veggies:</p> <ul> <li>Pre-washed, pre-cut fruits and veggies </li> <li>Ready-to-eat salad bags or kits </li> <li>Baby carrots </li> <li>Salad bar items </li> <li>Frozen — without sauces, sugar or salt </li> <li>Steamer bags </li> <li>Canned — in its own juice or without salt </li> <li>Fruit cups or unsweetened apple sauce </li> </ul> <p>Easy dairy:</p> <ul> <li>Natural cheese or string cheese </li> <li>Yogurt </li> <li>Cottage cheese </li> <li>Low-fat milk</li> </ul> <p><em><a href="/providers/kristi-wempen-rdn">Kristi Wempen</a> is a clinical dietician at <a href="/locations/mankato">Mayo Clinic Health System in Mankato</a>.</em></p><ul> <li>Chronic kidney disease</li> <li>General health and wellness</li> <li>Weight management</li> </ul>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Minnesota State University-Mankato</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Iowa State University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul> <p><strong>Membership</strong></p> <ul> <li>Academy of Nutrition and Dietetics</li> </ul>Wempen<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kristi-wempen-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=BB7EFDC16603EA67B00B7CD0DBD528E1" alt="Kristi Wempen RDN" width="280" height="280" DisableNVelocity="true" />Kristi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14834341Kristi Wempen, R.D.N.1{2BEE5070-65FF-4406-9E59-103E06C5A535}<img src="/-/media/national-files/images/hometown-health/2017/couple-in-kitchen-looking-at-tablet.jpg?h=267&iar=0&w=400&sc_lang=en&hash=507A19CB44A7ACBF314DE70198AC2FD1" alt="Couple in Kitchen Looking at Tablet" width="400" height="267" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman3/25/2024Hearing loss in children can have a profound impact on their speech, social and emotional development. Learn about one technique for helping children hear.Bone-anchored implants: Treating your child's hearing loss<p>As an audiologist, I often work with parents worried about their child's hearing. <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/hearing-loss/symptoms-causes/syc-20373072" title="Opens in a new window." target="_blank">Hearing loss</a> is a significant concern for parents because it can impair speech and language skills as their child develops.</p> <p>Approximately 2 of every 1,000 infants are born with hearing loss every year, according to the <a rel="noopener noreferrer" href="https://www.asha.org/practice-portal/clinical-topics/hearing-loss-in-children/#collapse_1" target="_blank" title="Opens in a new window.">American Speech-Language-Hearing Association</a>. The newborn hearing screening conducted shortly after birth often detects the issue, but hearing loss can progress as children get older. Some estimates indicate that by adolescence, nearly 4 in 1,000 and up to 23 in 1,000 young people experience permanent hearing loss in one or both ears.</p> <h2>How hearing loss can affect a child</h2> <p>Hearing loss, whether it's in one or both ears, can profoundly influence a child's physical, social and emotional skills.</p> <h3>Some of the ways children with hearing loss are affected include:</h3> <ul> <li>They typically find it more difficult to learn vocabulary, grammar, word order and other aspects of verbal communication.</li> <li>They may have a harder time developing social and emotional skills. Many children with untreated hearing loss will report feeling isolated or unhappy in school.</li> <li>They may have difficulty hearing their own voices and not realize they're speaking loudly or mumbling because the sound of their speech isn't clear to them.</li> <li>They may experience delays in <a rel="noopener noreferrer" href="http://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/language-development/art-20045163" target="_blank" title="Opens in new window.">speech development</a> because they often can't hear quiet speech sounds, such as "s," "f" and "t."</li> </ul> <h2>Help for your child's hearing loss</h2> <p>It's crucial to appropriately manage hearing loss in children to help them succeed in their development. Children who use amplification devices, which include hearing aids, <a href="/hometown-health/speaking-of-health/beyond-hearing-aids-cochlear-implants" target="_self" title="Opens in same window.">cochlear implants</a> or bone-anchored implants (BAI), show more rapid growth patterns and better early language outcomes than those with no treatment.</p> <img alt="Hearing devices illustration" style="width: 400px; height: 225px;" src="/-/media/national-files/images/hometown-health/2024/hearing-devices-illustration.jpg?h=225&w=400&sc_lang=en&hash=1A6CB9BEB03435B565EC04C735D56B52" /> <p>While hearing aids and cochlear implants may be more familiar to parents, BAI is another surgically implantable system for hearing loss. It works by enhancing the natural ability of bone to transmit sound through a pathway to the inner ear, and bypasses the external auditory canal and middle ear. The titanium implant is placed during a short outpatient surgical procedure.</p> <p>BAI first was used in Europe in 1977 and approved by the Food and Drug Administration (FDA) for use in the U.S. in 1996. In 2002, the FDA extended its approval of BAI for treating cases of single-sided <a rel="noopener noreferrer" href="https://www.asha.org/public/hearing/sensorineural-hearing-loss/" target="_blank" title="Opens in a new window.">sensorineural deafness</a>, which is caused by damage to the inner ear.</p> <h3>The three main parts of BAI include:</h3> <ul> <li>An external sound processor, which picks up and collects sounds.</li> <li>An abutment or magnet, which connects the processor to the titanium implant and converts sound into vibrations.</li> <li>A titanium implant inserted into the bone, which integrates with the mastoid portion of the temporal bone behind the ear. The implant transfers the vibrations through the skull to the inner ear and cochlea.</li> </ul> <h2>Is your child a candidate for BAI?</h2> <h3>BAI may be used for people of all ages based on their hearing loss type, including:</h3> <ul> <li>Conductive hearing loss or hearing loss caused by a problem in the middle ear space, such as chronic ear infections or a hole in the eardrum. This type of hearing loss also may be caused by malformation of the outer ear, ear canal or ear structures, like the middle ear bones.</li> <li>Mixed hearing loss, or hearing loss caused by a problem in the middle and inner ear.</li> <li>Single-sided deafness.</li> <li>Someone born without a fully developed ear on one side.</li> <li>People who have had complicated middle ear surgeries that prevent them from using hearing aids.</li> <li>Those who have complications from constant ear drainage.</li> </ul> <p>After surgery, people with BAI regain the ability to hear more clearly and can enjoy a wide range of physical activities, including participating in sports.</p> <p>If you're concerned about hearing loss in your child or would like to schedule a hearing screening, talk with their healthcare team, who can refer you to an audiology expert for help.</p> <em><a href="/providers/katie-dease-aud">Katie Dease</a> is an <a href="/services-and-treatments/audiology" target="_self" title="Opens in same window.">audiologist</a> in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em><ul> <li>Amplification/hearing aids</li> <li>Audiometry</li> <li>Pediatrics</li> <li>Tinnitus</li> </ul>Au.D.<p><strong>Education</strong></p> <ul> <li>Doctor of Audiology, University of Wisconsin-Stevens Point</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Audiology</li> <li>Certificate of Clinical Competence, American Speech-Language-Hearing Association</li> <li>Hearing Instrument Dispenser</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Speech-Language-Hearing Association</li> </ul>Dease<img src="/-/media/shared-files/images/medical-professionals/full/mankato/katie-dease-aud.jpg?h=280&iar=0&w=280&hash=2A9E758AE48ADAA463D9362B7EE868C8" alt="Katie Dease, Au.D." width="280" height="280" DisableNVelocity="true" />{A4D89010-062B-42B7-830A-2F6D0A2BD079}Katie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15263924Katie Dease, Au.D.1{18E5E65E-45C8-4C48-BD32-A914794E2AA4}<img src="/-/media/national-files/images/hometown-health/2024/child-playing-recorder.jpg?h=370&iar=0&w=660&sc_lang=en&hash=12B4560B6D1C0C8377EE12533FD806D4" alt="Child playing recorder" width="660" height="370" DisableNVelocity="true" />Ear HealthAn audiologist specializes in evaluating and treating people of all ages with hearing loss, dizziness and balance disorders. Specialty audiology consultation is available for assessment and treatment of hearing loss, tinnitus, dizziness and balance disorders.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Michele Halterman11/17/2022<p>Lubrication can be an easy way to increase comfort during intercourse. However, many couples trying to conceive don't realize that lubricants can adversely affect sperm.</p>Trying to get pregnant? Select a lubricant most helpful for sperm<p>Lubrication can be an easy way to increase comfort during intercourse. However, many couples trying to conceive don't realize that lubricants can adversely affect sperm motility.</p> <p>Lubrication reduces the ability of sperm to move spontaneously and actively toward the egg. The sperm moves through cervical mucous in the vagina, through the uterus and fallopian tubes to the egg. While it is up for debate if lubricants decrease pregnancy rate, it is recommended to avoid most lubricants when trying to conceive.</p> <p>Lubrication can limit the ability of the sperm to be motile, or swim. This is important for the sperm to reach the egg to fertilize it. At the egg's surface, multiple sperm work together for one sperm to break through the surface to fertilize the egg.</p> <p>For couples using fertility medications to aid in getting pregnant, certain medications can cause vaginal dryness. This increases the likelihood of needing to use a lubricant during intercourse.</p> <p>Most lubricants, including saliva, can slow sperm movement. So, what should you do if you use lubricants during sex and are trying to get pregnant?</p> <p>Search for a lubricant that is hydroxyethylcellulose-based. These lubricants don't decrease sperm motility and are the most similar in consistency and viscosity to natural vaginal mucus.</p> <p>Look for lubricants that do not contain fragrances or parabens. Certain lubricants are labeled as "fertility-friendly" or "sperm-friendly." To be sold, these lubricants must be evaluated by the Food and Drug Administration (FDA). The FDA does not review lubricants labeled as "organic" or "natural."</p> <p>Do not use oils you may have in your house, such as coconut oil, as a lubricant.</p> <p>Remember that lubricant use does not make it easier to get pregnant. Lubricants can increase comfort during intercourse and are not harmful to sperm.</p> <p>If you have questions about which lubricant is right for you, talk to your health care team, or ask a preconception counselor or fertility expert.</p> <h4>Learn more about fertility:</h4> <ul> <li>It seems like there is endless advice on what to do when you’re trying to get pregnant, but what advice is actually true? Read about <a href="/hometown-health/speaking-of-health/boxers-or-briefs-4-common-fertility-myths-debunked" target="_self" title="Opens in same window.">common fertility myths</a>.</li> <li>Search for "ovulation kit" or "ovulation app" online, and you’ll quickly see that finding the right tool can be a little overwhelming. Read about <a href="/hometown-health/speaking-of-health/using-ovulation-kits-to-predict-fertility" target="_self" title="Opens in same window.">using ovulation kits to predict fertility</a>.</li> <li>To become pregnant, the complex processes of ovulation and fertilization need to work just right. Read some <a href="/hometown-health/speaking-of-health/tips-to-improve-fertility" target="_self" title="Opens in same window.">tips to improve fertility</a>.</li> </ul> <p><em><a href="/providers/alicia-ogle-np" target="_self" title="Opens in same window.">Alicia Ogle</a>, is a nurse practitioner in <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p> <ul> <li>Infertility</li> <li>Women's health</li> </ul> A.P.N.P., R.N. <p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, Cedarville University</li> <li>Master's degree, Nursing, University of Wisconsin-Eau Claire</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Nurse Practitioner, American Nurses Credentialing Center</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Society of Reproductive Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul> Ogle<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/alicia-ogle-np.jpg?h=280&iar=0&w=280&sc_lang=en&hash=BC96CD4910532A55886115C7A5D18166" alt="Alicia Ogle, N.P." width="280" height="280" DisableNVelocity="true" /> {25F09A55-D529-46B4-A68F-D93F9C967DDA}Alicia<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14443937Alicia Ogle, A.P.N.P., R.N. 1{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2022/couple-with-faces-together.jpg?h=370&iar=0&w=660&sc_lang=en&hash=873F6EC962371BAA7CD883CEA858F1CA" alt="Couple with faces together" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.FertilityFertility issues may be due to a single cause with you or your partner or a combination of factors that may prevent a pregnancy from occurring or continuing. There are multiple safe, effective fertility therapies available.JMicah Dorfner10/5/2017<p>When Cathy Klug was diagnosed with breast cancer in 1997, it came as a shock. The healthy, 43-year-old mom and school teacher had always taken care of herself and always enjoyed good health. But her positive attitude moved her forward as a true survivor.</p>Staying positive, supporting others helps Cathy fight against breast cancer<img alt="Cathy Klug Mug Shot" src="/-/media/national-files/images/hometown-health/2017/cathy-klug-mug-shot.jpg?h=300&w=200&sc_lang=en&hash=4C1AE03FFE5EF97EBBE9D06619116A51" style="height: 300px; width: 200px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>When Cathy Klug was diagnosed with breast cancer in 1997, it came as a shock. The healthy, 43-year-old mom and school teacher had always taken care of herself and always enjoyed good health. But her positive attitude moved her forward as a true survivor.</p> <p>Klug immediately said yes to joining a breast cancer survivor team when Mayo Clinic Health System in La Crosse announced in 2013 it was producing the region’s first ever dragon boat races. She saw it as an opportunity to show other survivors how strong one can be after having breast cancer. She relished the opportunity to support others — not realizing she soon would need that support herself — and reveled in both the races and the sisterhood that developed among her team members.</p> <p>“Being in a group like that — we all had different stories, but we were all cancer survivors and working together.”</p> <p>In 2015, however, Klug did not paddle. She was too weak from a second bout of breast cancer. Klug found herself dealing with two types of cancer. “I was scared. I couldn’t understand why my body was doing this,” she said.</p> <p>“The second time with cancer, it is harder for me to stay positive. I’m not as emotionally strong this time,” she said. Even the 2016 dragon boat races felt different.</p> <p>“In 2016 I was the one being supported — totally,” said Klug. “Supporting others makes you feel strong, positive; you’re helping others know they can survive. It’s strange now. I remember those feelings but I don’t have them inside.”</p> <p>Klug said her rule is to stay positive. “Being around these women helps me stay on the positive, living end of things. It’s trickier this time. I like their strength. It fuels mine.”</p><img src="/-/media/national-files/images/hometown-health/2017/cathy-klug-dragon-boat.jpg?h=300&iar=0&w=400&sc_lang=en&hash=375B221F3DFA112A7BD9F4BBA7A0687B" alt="Cathy Klug Dragon Boat" width="400" height="300" DisableNVelocity="true" />Breast CancerBreast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the U.S. It can occur in men and women, but it's far more common in women.CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Michele Halterman10/17/2017<p>The CrossFit phenomenon has proven what Rocky Balboa always knew: You don’t need an expensive gym or sophisticated equipment to get in shape. If you’re willing (and able) to get pumped up, try these basic and effective moves for beginners.</p>Pump you up: Exercise with dumbbells<p>The CrossFit phenomenon has proven what Rocky Balboa always knew: You don’t need an expensive gym or sophisticated equipment to get in shape.</p> <p>“A set of dumbbells and a willingness to use them can work wonders,” says <a href="/providers/robert-freed-do" target="_self" title="Opens in same window.">Robert Freed, D.O.</a>, an orthopedic surgeon at Mayo Clinic Health System in Mankato, Minnesota</p> <p>Watch this video if you’re willing, and able, to get pumped up, to try these basic, but effective, moves for beginners:</p> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/aqRIRqsGdks" title="Exercise with dumbells" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p>The video includes:</p> <ul> <li>Bent over row</li> <li>Biceps curl</li> <li>Calf raise</li> <li>Chest press</li> <li>Reverse fly</li> <li>Squat</li> <li>Triceps extension</li> </ul> <p><em>Excerpted from mayoclinic.org</em></p><img src="/-/media/national-files/images/hometown-health/2017/fbblog_dumbbells_504x504-cropped.jpg?h=426&iar=0&w=504&sc_lang=en&hash=DDD815787D1DA47AA999A38CDAEEDCC1" alt="fbBlog_dumbbells_504x504 cropped" width="504" height="426" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman10/12/2017<p>You know every detail of your parents’ first date and have your grandmother’s lefse recipe committed to memory. But when your doctor asks if anyone in your family has had heart disease, you draw a blank.</p>Holiday table topics: Know your family's health history<img alt="fbBlog_tableTopics_504x504" src="/-/media/national-files/images/hometown-health/2017/holiday-table-topics.jpg?h=300&w=300&sc_lang=en&hash=5CCCED11E71615DDFEE73E31E905225E" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>You know every detail of your parents’ first date and have your grandmother’s lefse recipe committed to memory. But when your doctor asks if anyone in your family has had heart disease, you draw a blank.</p> <p>Sound familiar? If so, you’re not alone.</p> <p>“Many people don’t know their family health history,” says <a href="/providers/michael-rogge-md" target="_self" title="Opens in same window.">Michael Rogge, M.D.</a>, a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician at <a href="/locations/prairie-du-chien" target="_self" title="Opens in same window.">Mayo Clinic Health System in Prairie du Chien</a>, Wisconsin.</p> <p>It’s easy to understand why. After all, it’s more fun to talk romance (or rice pudding) than rheumatoid arthritis. But knowing your health history can have an impact now — and your future. That’s because certain medical conditions are genetic or inherited.</p> <p>“Just like you can inherit your father’s blue eyes or your mother’s curly hair, you can also inherit a predisposition to conditions such as diabetes, heart disease or cancer,” says Karen Hanson, a chaplain at Mayo Clinic Health System in Red Wing, Minnesota. Knowing your family history can help your provider decide what screening tests you might benefit from and when.</p> <p>While it can be uncomfortable to bring up, talking about your family’s medical history is important. “Knowing this information can help you decide where to focus your prevention efforts,” says Dr. Rogge. “If there’s a family history of heart disease, for example, a heart-healthy diet becomes even more important.”</p> <p>As the holiday season approaches, consider giving your family the gift of a good health history. Use your time together to talk about the diseases and conditions they — or their ancestors — have been diagnosed with.</p> <p>“After the turkey dinner, before the food coma sets in, let your family know that you want to talk about the family’s health,” Hanson says. “Let them know why, and that the discussion could benefit them and their families, as well.”</p> <p>The holidays also are a good time to talk about advance directives and living wills.</p> <p>“These documents speak for you when you can no longer speak for yourself,” says Dr. Hanson. “They outline the care you want and identify the people you want to make decisions for you if you’re no longer able to make them for yourself.”</p> <p>Dr. Rogge recommends all adults complete an advance directive or living will, especially if they have children.</p> <p>“Making health care decisions is truly a gift to your family,” he says. “The documents outline your wishes, so no one needs to guess what you’d want.”</p> <p>And, unlike a fruitcake or pair of slippers, that’s something that will be appreciated for generations to come.</p> <p>You can create your own <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://cbiit.github.io/FHH/html/index.html" target="_blank" title="Opens in a new window.">family health portrait</a> using a tool from the U.S. Surgeon General. Give it a try, and share the results with your family this holiday season.</p><img src="/-/media/national-files/images/hometown-health/2017/holiday-table-topics.jpg?h=504&iar=0&w=504&sc_lang=en&hash=34C4357061E896ED4AD792F71C2B8299" alt="Holiday table topics" width="504" height="504" DisableNVelocity="true" />AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Michele Halterman3/11/2022The number of thyroid cancer cases has been increasing in the past 20 years, mainly due to advancements in imaging techniques that help detect smaller lesions. Get details about types and treatments.What is thyroid cancer?<p>The thyroid gland is a butterfly-shaped organ on the front of the neck whose main function is producing thyroid hormones to regulate metabolism, heart rate, blood pressure and body temperature.</p> <img alt="a-medical-illustration-of-thyroid-cancer" src="/-/media/national-files/images/hometown-health/2017/thyroid-cancer.jpg?h=183&w=325&sc_lang=en&hash=984B96C6636D7947E909CB2CDB73E1FE" style="width: 325px; height: 183px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p>Compared to other cancers, thyroid cancer is less common. An estimated 44,280 cases were diagnosed in 2021 in the U.S. However, this number has been increasing over the past 20 years. This could be due to improvements in imaging techniques that help find smaller lesions that may have not been found in the past.</p> <p>Overall, thyroid cancer prognosis — or the projected course of the disease — is good. The five-year relative survival rate is 98.3%.</p> <h4>Types of thyroid cancers</h4> <p>Thyroid cancer is classified based on the types of cells found in the tumor. The type of cancer is important when determining the treatment plan.</p> <h5>The types of thyroid cancers are:</h5> <ul> <li><strong>Differentiated thyroid cancers: papillary, follicular and Hurthle cell</strong><br> Papillary thyroid cancer is the most common type of thyroid cancer, accounting for 80% of all cases. It's a slow-growing cancer, and except certain subtypes, the overall prognosis is excellent. Papillary thyroid cancer can spread to lymph nodes in the neck, but even in that case, it typically responds well to treatment. Follicular thyroid cancer makes up about 10% of thyroid cancers and has a good prognosis. However, the risk of spreading to the lungs and bones is higher than papillary thyroid cancer. Hurthle cell cancer makes up about 3% of thyroid cancers. Although most patients do well, the prognosis can change based on the extent of disease at the time of diagnosis.</li> <li><strong>Medullary thyroid cancer</strong><br> This form of thyroid cancer accounts for about 4% of thyroid cancers. This distinct form of thyroid cancer, which can run in families, is linked with certain genetic endocrine syndromes. Treatment is more effective if medullary thyroid cancer is diagnosed before the cancer spreads.</li> <li><strong>Anaplastic thyroid cancer</strong><br> This is the most aggressive form of thyroid cancer, accounting for about 1% of thyroid cancers. It's a rapid-growing form of cancer with poor response to treatment.</li> </ul> <p>Rarely, lymphoma, sarcoma and other tumors can be found in the thyroid, as well.</p> <h4>Risk factors</h4> <p>The biggest risk factors for thyroid cancer include a family history of thyroid cancer, some genetic mutations, and previous radiation exposure, particularly to the head and neck region. Also, it's more common in females, as 75% of thyroid cancer patients are female.</p> <h4>Symptoms</h4> <p>Most thyroid cancers don't cause symptoms aside from a lump on the neck. Most commonly, health care professionals discover lumps during exams or incidentally on CT or ultrasound imaging of the neck. Sometimes people find lumps on their own. If the mass is large enough, it can cause symptoms, including swallowing and breathing problems, hoarseness and a cough.</p> <h4>Diagnosis</h4> <p>After a lump or nodule is detected, a fine-needle aspiration biopsy is the next diagnostic step. In this procedure, cells from the lump are collected using a thin needle and analyzed under a microscope.</p> <p>This procedure is usually well-tolerated and generally done with the guidance of ultrasound. An endocrinologist with specialized training in fine-needle aspiration biopsy can perform the procedure, as well as guide patients on treatment options based on the results.</p> <p>About 80% of thyroid nodules are benign, which means they are not cancer, and about 10% are found to be cancerous, or malignant. The remaining 10% are indeterminate, and a repeat biopsy or surgery may be considered to determine the diagnosis.</p> <h4>Treatment</h4> <p>Thyroid cancer treatment is tailored to each patient, and most thyroid cancer can be cured with treatment. However, treatment may not be needed right away if the cancer is small and has a low risk of spreading to other areas of the body. In that case, the cancer would be monitored regularly.</p> <p>For most people, surgery is necessary to remove some or all the thyroid gland. Surrounding lymph nodes also may be removed. If the entire gland is removed, thyroid hormone replacement treatment in the form of a daily pill, such as levothyroxine, would be needed to replace the thyroid function and suppress the production of a hormone that could stimulate growth of any remaining cancer cells.</p> <p>In addition to surgery, radioactive iodine treatment, external beam radiation, alcohol ablation and chemotherapy are other treatment options based on the type and stage of the cancer.</p> <p>After initial treatment, neck imaging and thyroid tumor marker levels are checked regularly to monitor for recurrence and to decide if additional treatment is needed.</p> <p><em>Omar El Kawkgi, M.B., B.Ch., is an <a href="/services-and-treatments/endocrinology" target="_self" title="Opens in same window.">endocrinologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin. He performs ultrasound-guided fine-needle aspiration biopsies in the clinic.</em></p><img src="/-/media/national-files/images/hometown-health/2022/young-adult-gazing-right.jpg?h=370&iar=0&w=660&sc_lang=en&hash=10B37E0F36AD4F21570BDE79AC67DCB8" alt="Young adult with long dark hair gazing right" width="660" height="370" DisableNVelocity="true" />Thyroid HealthThe thyroid is a gland at the base of your neck. This important part of your body produces hormones that regulate blood pressure, body temperature, heart rate and weight. When your thyroid has problems, many aspects of your well-being can be negatively impacted. Learn more about the thyroid here.CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Michele Halterman11/20/2020Your holiday traditions likely will be affected this year because of COVID-19 and family changes. Get 5 tips to help you enjoy the upcoming season and, perhaps, start new traditions.5 tips for navigating changing holiday traditions<p>Traditions play a big part in our lives during the holidays. However, it can be difficult to maintain the same traditions each year due to family changes, such as a lost loved one, unemployment, a new family member, divorce or separation, or a move. This year's COVID-19 pandemic brings additional challenges and concerns about social distancing and large group gatherings.</p> <h4>Here are 5 tips to help you navigate changes to your family holiday traditions:</h4> <h5>1. Communicate your expectations.</h5> <p>Discuss with your family which traditions may change and why. This opens a dialogue and lessens the chance of hurt feelings or misunderstanding.</p> <h5>2. Aim for what works for this year only.</h5> <p> Some traditions can be difficult to let go of but aren't practical due to family changes and the COVID-19 pandemic. Focus on what brings you meaning this year, and give yourself permission to do something different next year. Consider creating a new tradition, such as ice skating or making holiday ornaments in honor or memory of those you're not able to see in person this year.</p> <h5>3. Focus on people, not on a specific date and time.</h5> <p> You may need to celebrate a couple days earlier or later than you would have liked. But don't get so locked into your traditions that you lose sight of the most important part: spending time together. With the need for social distancing, look for creative and meaningful ways to connect safely or consider celebrating virtually. Share memories with your family and friends. Memories can bring both laughter and tears. Both are OK.</p> <h5>4. Recognize the importance of food traditions.</h5> <p>Favorite foods can remind us of happy memories and are a great way to include a family member who is gone. Serving Grandpa's pie or Aunt Anne's stuffing can nourish your body and soul. Share in the tradition by cooking or baking these favorites together with your close circle of family or friends.</p> <h5>5. Honor your feelings.</h5> <p>Give yourself permission to feel sad, tired or anxious at some point during the holidays. You're only human, and that's OK. Take a break if your emotions are too intense. Focus on small things that bring you joy, such as a walk, phone call to a loved one, letter to a friend or favorite hobby.</p> <h4>Watch a video about dealing with loss through the holidays:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/Fzg6yDWKkac" title="Dealing with loss through the holidays" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><em><a href="/providers/peter-reisner-md" target="_self" title="Opens in same window.">Peter Reisner, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/chetek" target="_self" title="Opens in same window.">Chetek</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Texas Medical Branch</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Practice</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Reisner<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/peter-reisner-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=E4299ECA7A6FB83591D4D4F91D0769D6" alt="Peter Reisner, M.D." width="280" height="280" DisableNVelocity="true" />Peter<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13818422Peter Reisner, M.D.1<img src="/-/media/national-files/images/hometown-health/2020/wicker-stars-with-christmas-lights.jpg?h=370&iar=0&w=660&sc_lang=en&hash=65629CDD77874EE7202187A92C59AF23" alt="Wicker stars with Christmas lights" width="660" height="370" DisableNVelocity="true" />ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Michele Halterman11/16/2017<p>Bariatric surgery is an available treatment for severe obesity that consistently achieves and maintains substantial weight loss, and improves health and quality of life. Let’s review some misconceptions.</p>6 misconceptions about bariatric surgery<a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/bariatric-surgery/in-depth/weight-loss-surgery/art-20045334" target="_blank" title="Opens in a new window."><img alt="Bariatric surgery" src="/-/media/national-files/images/hometown-health/2017/bariatric-surgery.jpg?h=300&w=300&sc_lang=en&hash=AA3F5CE3CC894C9C3CD64368F7145DED" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /></a> <p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/bariatric-surgery/in-depth/weight-loss-surgery/art-20045334" target="_blank" title="Opens in a new window.">Bariatric surgery</a> for weight loss is an available treatment for severe obesity that consistently achieves and maintains substantial weight loss, and improves health and quality of life. As a bariatric program behavioral health practitioner for Mayo Clinic Health System in Eau Claire, my role is to evaluate and educate patients regarding the decision to pursue surgery, and help them to prepare for surgery and the emotional, psychological and social adjustments they will face after surgery. Many patients have received feedback from concerned friends or family that surgery can fail, is the easy way out or is dangerous. Let’s review some misconceptions about bariatric surgery.</p> <h2>Misconception 1: People just need to eat less and exercise more.</h2> <p>Obesity is no longer considered an issue caused by overeating and a lack of self-control, but a complex condition resulting from multiple genetic, biologic, metabolic, behavioral, social, economic and cultural factors. Despite the science, findings from a nationally representative <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.norc.org/Research/Projects/Pages/the-asmbsnorc-obesity-poll.aspx" target="_blank" title="Opens in a new window.">survey</a> of 1,509 adults from the University of Chicago, funded by the American Society for Metabolic and Bariatric Surgery, shows a majority of people, including many medical professionals, continue to view obese people as lazy and lacking in willpower.</p> <p>When people lose weight through dieting alone, the body compensates through biological changes, including increased appetite and slower metabolism. Unfortunately, these biological changes often persist long term, which explains why people often regain weight even beyond their starting point.</p> <p> Research of individuals who achieved significant weight loss while participating in a popular TV series was consistent with these findings: 90 percent of those who participated not only regained the weight, but their metabolisms had altered to burn fewer calories. I advise my patients that people don’t fail at diets; diets fail people. Unfortunately, the diet industry is a $66 billion-a-year industry that continues to promise results to the detriment of peoples’ emotional and physical health.</p> <h2>Misconception 2: Bariatric surgery is dangerous.</h2> <p>While any surgery poses certain risks, the risk of death from surgery is considerably less for bariatric patients than for individuals affected by severe obesity who have not had the surgery. In fact, the data show up to an 89 percent reduction in mortality, as well as highly significant decreases in mortality rates due to specific diseases, including <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/cancer/basics/definition/con-20032378" target="_blank" title="Opens in a new window.">cancer</a>, <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/diabetes/basics/definition/con-20033091" target="_blank" title="Opens in a new window.">diabetes</a> and <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/heart-disease/symptoms-causes/syc-20353118" target="_blank" title="Opens in a new window.">heart disease</a>. After bariatric surgery, you may be able to decrease or discontinue medications for chronic conditions, such as diabetes, heart disease or <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580" target="_blank" title="Opens in a new window.">high blood pressure</a>.</p> <h2>Misconception 3: Bariatric surgery will make me thin.</h2> <p>Expected weight loss varies with the type of surgery, and your starting weight, age, gender, physical activity and medical condition. You typically will lose 30–65 percent of excess body weight, but making long-term changes in your diet and exercise routine can exceed that average. Our bariatric team views your success in terms of improved health, lifestyle changes, mobility and quality of life. If you or family and friends view success as an ideal weight or clothing size, this may not be a realistic expectation. You may end up with a <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/obesity/basics/symptoms/con-20014834" target="_blank" title="Opens in a new window.">body mass index</a> that continues to be in the overweight range and still be a success based on where your journey started. Most weight loss occurs in the first year after surgery, and it is common for you to regain a small portion of your weight before stabilizing. However, it is possible for patients to gain their weight back after surgery if they do not continue with healthy eating habits and regular exercise.</p> <h2>Misconception 4: Bariatric surgery and weight loss will make me happy and improve my relationships.</h2> <p>While weight loss does provide the opportunity to have a higher quality of life, it is not a magic wand for happiness or resolving personal issues. Also, lifestyle changes with bariatric surgery can put stress on relationships if changes are not supported by friends and family. These issues are discussed throughout the process, and family involvement is encouraged.</p> <h2>Misconception 5: Bariatric surgery will keep me from overeating.</h2> <p>Temporarily, bariatric surgery can create changes in brain biochemistry to reduce cravings for sugar and make eating sweets less rewarding after surgery. This does not happen for everyone, however, and bariatric surgery will not cure binge eating, bulimia or compulsive/emotional overeating disorders. Eating disorders are assessed prior to entry into the program and, at times, can be treated while preparing for surgery. If food has become a coping mechanism, you will need to adopt healthier ways of coping before surgery, or you will be at risk of resuming unhealthy behaviors and regaining weight or developing issues with depression or anxiety.</p> <h2>Misconception 6: Bariatric surgery is the easy way out.</h2> <p>As a patient once stated, “Anyone who thinks this is the easy way out should understand what we go through.” If you are considering this procedure, preparation is often around four to six months. You are required to have multiple assessments and appointments with doctors, a dietician and exercise physiologist. In addition, I see patients for an initial evaluation, 10 group sessions and additional individual sessions as needed.</p> <p>After surgery, it is important you follow a daily regimented schedule with food and fluid intake, continue with exercise and other lifestyle changes, and continue receiving outside support. Most patients state what they regret most is not having this procedure sooner. It is rewarding to hear patients report they have increased energy to interact with their children and grandchildren, confidence to engage in social activities, the ability to buy clothes in a regular store, and that they no longer feeling dread or panic every time they go somewhere that there may not be a chair they fit in or that someone will make a cruel remark.</p> <p>Bariatric surgery, along with commitment to lifestyle change, not only provides long-term weight loss, but it significantly improves health and quality of life for many.</p> <p>If you have been considering bariatric surgery, call your primary care provider to schedule an appointment to discuss this option.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2017/bariatric-surgery.jpg?h=504&iar=0&w=504&sc_lang=en&hash=D6C1F6D4BFD46090FC4650093826A93A" alt="Bariatric surgery couple" width="504" height="504" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Michele Halterman7/8/2022It's estimated the baby blues occur in 40–80% of women after the birth of a baby. Learn how to tell if it's postpartum depression and how to get help.I just had a baby. What's happening with my moods?<p>Having a baby is one of the most important, joyful, exciting and tumultuous times in a woman's life. Just as an anticipated pregnancy can have its ups and downs, so, too, can the birth of a new baby. </p> <p>Your body has been through an enormous amount of stress in the birthing process. Many stressful physical changes happen throughout pregnancy and in the weeks to months after your baby is born. </p> <p>Your body, mind, emotions and hormones are on a roller coaster ride. Throw in sleep deprivation, discomforts and <a href="/hometown-health/speaking-of-health/breastfeeding-101-tips-for-new-moms" target="_self" title="Opens in same window.">frustrations with breastfeeding</a>, and day-to-day responsibilities, it's expected and natural that many new mothers experience mood changes.</p> <h2>The 'baby blues'</h2> <p>These mood changes are called the "baby blues."  While they differ for every woman, they share some common features. </p> <p>You may feel amazing one moment and overwhelmed the next. You may find yourself being irritable or angry with your partner or your <a href="/hometown-health/speaking-of-health/tips-for-siblings-new-baby-homecoming" target="_self" title="Opens in same window.">children</a>. You may have crying spells or suddenly have brief but powerful urges to just lie down and sleep, or to jump into your car and drive away. You may wonder, "Is any of this normal?"</p> <p>The answer is yes. Does it mean that you aren't cut out for parenthood or that you've made a mistake? Of course not. It's all a normal part of the postpartum period.</p> <p>These feelings may start in the first few days following delivery and can last up to two weeks. This timeline of symptoms vary by person. </p> <p>It's estimated the baby blues occur in 40–80% of women. It's important to remember everything you've been through for your baby and your family. Find moments to slow down, and be kind to yourself.</p> <p>Hand the baby to your partner, and take a shower or a nap. Remember your baby shower when all your friends offered to babysit? It's time to call in those favors. Get out of the house for a while. Even if you take the baby with you, a change of scenery can be beneficial to both of you. </p> <p>Baby blues are difficult, particularly when it's expected that having a new baby is supposed to be one of the happiest times in your life. Remember, these unexpected and difficult feelings are normal — and temporary — for most women. With mild symptoms, you do not need to seek treatment. As you adjust to your new life, the mood changes will improve.</p> <h2>When is it considered postpartum depression?</h2> <p>In some women, <a href="/hometown-health/speaking-of-health/addressing-your-mental-health-by-identifying-the-signs-of-anxiety-and-depression" target="_self" title="Opens in same window.">mood changes and physical discomforts</a> of the postpartum period are severe, impairing daily functioning or persisting beyond two weeks after delivery. Episodes of sadness and crying spells may last all day; you may not be able to fall asleep; or you can’t get up to eat, bathe or care for your baby. These are all signs of a condition called <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/postpartum-depression/basics/definition/con-20029130" target="_blank" title="Opens in new window.">postpartum depression</a>. In extreme cases, thoughts of self-harm or harming the baby may occur.</p> <h2>What is postpartum depression?</h2> <p>Postpartum depression is a disorder that affects approximately 10% of women. Most women experience symptoms within the first month after delivery, but symptoms can occur anytime within the first year. Some factors that make a woman more likely to develop postpartum depression are genetics, having depression at some point in the past, an unplanned pregnancy, challenges with support from partner or family, and having difficulties with breastfeeding. </p> <p>Many new moms who are affected by postpartum depression feel ashamed of the symptoms or are unable to recognize the feelings in the first place. But it's important to know that postpartum depression, like baby blues, is not caused by doing anything wrong. It's a medical problem, and treatment is available and effective. If postpartum depression goes untreated, mother and baby could be affected long term.</p> <h2>How to get help</h2> <p>If you or someone you know is having symptoms of postpartum depression, help is available. Call your health care team and let them know. </p> <p>Seek support from friends and family. And, most importantly, if you or a loved one are having thoughts of suicide or harming someone else, call a crisis hotline or 911 immediately.</p> <p><em><a href="/providers/patrick-bigaouette-md" target="_self" title="Opens in same window.">Patrick Bigaouette, M.D.</a>, is a psychiatrist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Anxiety disorders</li> <li>LGBTQIA+ populations</li> <li>Medical education</li> <li>Mood disorders</li> <li>Peripartum psychiatry</li> <li>Psychopharmacology</li> <li>Trauma- and stressor-related disorders</li> <li>Women's health</li> </ul>M.D.<p>I enjoy working with patients in managing a wide spectrum of psychiatric disorders across psychosocial stages of life. I work in a collaborative, shared decision-making approach based on biologic, psychologic and social factors. My goal is to provide high-quality, evidence-based, patient-centered care to achieve the best possible outcomes in managing psychiatric distress.</p> <p>Outside of my clinical work, I am passionate about medical education and enjoy working with resident physicians and students.</p> <p>In moving back to Minnesota from the East Coast, I enjoy staying active outdoors, going to local theater, and I am always open to book recommendations.</p><p><strong>Education</strong></p> <ul> <li>Georgetown University School of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Psychiatry, Mount Sinai-Beth Israel, Icahn School of Medicine at Mount Sinai</li> </ul> <p> <strong>Residency</strong> </p> <ul> <li>Psychiatry, Mount Sinai-Beth Israel, Icahn School of Medicine at Mount Sinai, New York</li> </ul> <p><strong>Certification</strong> </p> <ul> <li>Psychiatry, American Board of Psychiatry and Neurology </li> </ul> <p><strong>Membership</strong> </p> <ul> <li>American Psychiatric Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Psychiatry, Mayo Clinic College of Medicine and Science</li> </ul>Bigaouette<img src="/-/media/shared-files/images/medical-professionals/full/mankato/patrick-bigaouette-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4A09A81BD845D197A88A6FB7DC116F24" alt="Patrick Bigaouette MD" width="280" height="280" DisableNVelocity="true" />Patrick<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30014612Patrick Bigaouette, M.D.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/chin-resting-on-curled-hand.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5727900889D28DB07B3BB896060E53BC" alt="Chin resting on curled hand" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Michele Halterman11/9/2017<p>When a significant person in your life has died, it may feel as though your center of gravity has been upended. Reactions may be even more prominent given the changing seasons and approaching holidays.</p>Currents of grief: Finding balance through the holiday season<img alt="Grief at the holidays" src="/-/media/national-files/images/hometown-health/2017/grief-at-the-holidays.jpg?h=300&w=300&sc_lang=en&hash=CC7497265D105E18E3286BD166F601F1" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>When a significant person in your life has died, it may feel as though your center of gravity has been upended; the idea of balance in your life, a foreign thought. You are suddenly exposed to changes you hadn't considered and are experiencing a mixture of feelings, including sadness, loneliness, anxiety, longing and anger, to name a few. Physically, you find you have less energy. Your thoughts are scattered, and you find it hard to concentrate.</p> <h2>In this brief video, I talk about the natural reactions to grief:</h2> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/Fzg6yDWKkac" title="Natural reactions to grief" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p>These reactions, along with many others, are actually common in grief. Like a rip current in the ocean, a powerful and fast-moving channel of water, you may find yourself pulled into waves of emotions and circumstances that are exhausting at times. During this time of year, reactions may be even more prominent given the changing seasons and approaching holidays. These times filled with family events and traditions also can bring a renewed sense of longing for a loved one who is no longer here.</p> <p>Facing these waves, you may feel like you'd rather take cover during the coming months. If you did that, however, you'd potentially cut yourself off from the peace and healing inherent in the holiday season. While your natural instinct may not be to embrace your grief, you may find that allowing yourself to lean into it leads you to an unexpected comfort and connection to your loved one.</p> <p>There is a familiar saying: Life is a balance of holding on and letting go. It might feel like others often place the emphasis on letting go or getting past feelings that accompany grief. If embraced, however, you might find that you need the stability of holding on. A person needs a safe space to process all of the feelings and experiences that are a part of grief.</p> <p>Finding ways to hold on to a continued bond with your loved one can provide strength and a sense of warmth to help you counteract the difficult moments ahead. It's also how you begin to make some sense of this experience and find meaning. The goal is not to forget your loved one but, rather, to uncover step by step how your life is unfolding in the present. It's a natural process, and you don't need to fight against it. True, there may be days where you want to, but in creating balance you give yourself permission to honor your journey and hold on to the love that is yours to keep. Eventually, as you look back over time, it is likely that you'll see what you've known to be true has integrated with what your soul needed to change and grow naturally.</p> <p>Throughout the holiday season, aim to follow your instincts, pace yourself, surround yourself with support, communicate your needs and incorporate memories of your loved one in ways that feel right to you.</p> <p><em>By Lisa De Sieno, Bereavement Services</em></p><img src="/-/media/national-files/images/hometown-health/2017/grief-at-the-holidays.jpg?h=387&iar=0&w=387&sc_lang=en&hash=F6B287591965B008A61D5077DD3F08D1" alt="Grief at the holidays" width="387" height="387" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.GriefGrief is the natural reaction to loss. It will be unique to you, depending on your own personality and circumstances.Micah Dorfner11/7/2017<p>Many physiological and nutritional demands occur within the body during exercise. The human body requires a continuous supply of energy to perform its many functions. As energy demands increase with exercise, additional energy must be supplied or the exercise will end.</p>How nutrients impact physical performance<img alt="young-woman-stretching-before-run" src="/-/media/national-files/images/hometown-health/2017/youngwomanstretchingbeforerun.jpg?h=266&w=400&sc_lang=en&hash=ED43BDD4E5A9C024915B619D912512E3" style="width: 400px; height: 266px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p>Many physiological and nutritional demands occur within the body during exercise. As muscles contract, the demand for oxygen, hydrogen and other key nutrients increases. The human body requires a continuous supply of energy to perform its many functions. As energy demands increase with exercise, additional energy must be supplied or the exercise will end.</p> <p><strong><span>Factors of performance</span></strong></p> <p><span>Whether a recreational athlete or an elite athlete, many factors influence performance including, but not limited to, diet, hydration, fitness level, intensity and duration. There are many factors that predict what source of fuel will be used. Proteins, fats and carbohydrates are all possible sources of fuel for exercise and muscle contraction.</span></p> <p><span>During moderate-intensity exercise, roughly half of the energy is derived from glycogen, while the other half comes from glucose in the blood and fatty acids. Carbohydrates (glucose/glycogen) serve as the primary source of fuel as duration and intensity increase. If exercise continues for a significant period of time, fatty acids will serve as the fuel source when glycogen stores are nearly depleted. It must be noted that fat metabolism cannot occur without the presence of glucose, and thus muscle glycogen and blood glucose are the limiting factors in performance. Protein or, more specifically, amino acids, will only be used as an energy source if other calories are insufficient.</span></p> <p><strong><span>Food choices</span></strong></p> <p><span>A person’s diet will influence which source of fuel is used and therefore, performance level. If a person consumes a high-carbohydrate diet, more glycogen will be used for fuel. If the diet is high in fat, fat will be used as the fuel source. A high-fat diet is not recommended as even the leanest person has plenty of stored fat for long endurance exercise. A high-fat, low-carbohydrate diet can lead to poor performance due to low glycogen stores. As a guideline for endurance athletes, roughly 60–70 percent of calories should come from carbohydrates, 10–15 percent protein and 20–30 percent from fat. You should consume a well-balanced diet containing carbohydrates, protein and fat during training periods. </span></p> <p><span>Carbohydrate intake before, during and after exercise is crucial. A high-carbohydrate pre-exercise meal not only prevents hunger pangs during exercise, it also provides optimal blood glucose levels for endurance exercising and increases glycogen stores. Avoid high-fat foods in a pre-exercise meal as it delays stomach emptying and takes longer to digest. This meal should be three to four hours before an event. </span></p> <p><span>Marathon runners talk about “hitting a brick wall.” This refers to the time when fuel sources have been drained and not replaced. When glycogen and blood glucose levels are low, the body is out of fuel and cannot keep going no matter how fast an athlete wants to go.</span></p> <p><span>For exercise lasting longer than an hour, you should ingest carbohydrates to fuel the brain and muscles. You can maintain a sufficient supply of energy by consuming 26–30 grams of carbohydrates every 30 minutes during exercise. Most sports drinks provide 15–20 grams of carbohydrate, so consuming 8–12 ounces every 15–30 minutes is recommended. As for protein, only a few amino acids can actually be used directly as energy. Thus, protein consumption during exercise is not advantageous.</span></p> <p><strong><span>Fluid intake</span></strong></p> <p><span>Muscle glycogen stores must be replaced after endurance exercise. Resynthesis of muscle glycogen is promoted when carbohydrates are consumed immediately after exercise. Unfortunately, due to an elevated body temperature, appetite is usually depressed and many athletes have difficulty consuming foods immediately after exercise. Drinking carbohydrates via a sports drink or shake provides carbohydrates and promotes rehydration. </span></p> <p><span>Adequate fluid intake is also crucial for any athlete. You should weigh yourself before and after an endurance event, especially during hot weather. For each pound lost during exercise, drink three cups of fluid. Fluids should not be restricted before, during or after an event. Athletes should not rely on thirst as a sign of fluid loss. Consume roughly 14–22 ounces of fluid before an event, 6–12 ounces every 15–30 minutes during an event, and after the event, 16–24 ounces for every pound of body weight lost.</span></p> <em><span>Anne Harguth is a registered dietitian with <a href="/locations/waseca">Mayo Clinic Health System in Waseca</a>.</span></em><img src="/-/media/national-files/images/hometown-health/2017/youngwomanstretchingbeforerun.jpg?h=266&iar=0&w=400&sc_lang=en&hash=AA1B0C0C714D16C850B0B623B35786E6" alt="young-woman-stretching-before-run" width="400" height="266" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman4/3/2019<p>It can come as a shock to be diagnosed with a long-term illness. It is easy to feel overwhelmed and helpless, but it’s important to know how to manage those feelings and learn how to cope with the daily stress of living with Type 2 diabetes.</p>Tips for living well with Type 2 diabetes<p><em>By Mayo Clinic Health System staff</em></p> <p><img alt="Healthy living with diabetes: Take small steps, get physical activity, take time or yourself and eat healthy." src="/-/media/national-files/images/hometown-health/2017/healthy-living-with-diabetes.jpg?h=300&w=300&sc_lang=en&hash=FAD3B048B73EDE9A09C6F90A24889667" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /></p> <p>It can come as a shock to be diagnosed with a long-term illness. It is easy to feel overwhelmed and helpless, but it’s important to know how to manage those feelings and learn how to cope with the daily stress of living with <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193" target="_blank" title="Opens in a new window.">Type 2 diabetes</a>.</p> <p>Many communities offer <a href="/classes-and-events" target="_self" title="Opens in same window.">diabetes classes or groups</a> that can help you to manage your disease.</p> <h3>Read these tips from the Healthy Living with Diabetes class:</h3> <h4><span>Take small steps</span></h4> <p><strong><span></span></strong></p> <p>It’s a stressful feeling to be diagnosed with an illness that will affect your lifestyle long-term.</p> <h5>Here are a few ideas to get your feet on the ground:</h5> <ul> <li><strong>Take small steps.</strong> <br /> Find small, weekly goals that are attainable and easier to accomplish. Long-term goals are great, but when you can accomplish something in a matter of days, you are more likely to continue to reach and set more goals for yourself.</li> <li><strong>Get physical activity.</strong><br /> If you are one who rarely engages in physical activity, start by getting outside and going for a short, 5-minute walk. Once you start, it’s easier to continue on, so start small if you need to.</li> <li><strong>Take time for yourself.</strong><br /> It is OK to feel overwhelmed. In fact, it’s normal. Take a few minutes of your day to do something that you enjoy to get you back on track to feeling like yourself.</li> <li><a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295" target="_blank" title="Opens in a new window."><strong>Eat healthy</strong></a><strong>.</strong> <br /> Whatever that may mean for you — give it a try. Even if it’s smaller portions than you normally eat, just start there.</li> </ul> <h4>Cope with new emotions</h4> <ul> <li><strong>Think positively.</strong><br /> Positive thinking can truly affect your ability to overcome emotions you may feel you have no control over. Turn negative thoughts, such as “I’m too tired” into  “If I’m tired today, I probably got a lot done yesterday.”</li> <li><strong>Practice gratitude.</strong><br /> There are many things in life to be thankful for. Choose to think about the good over the bad.</li> <li><strong><a href="/classes-and-events" target="_self" title="Opens in same window.">Attend a diabetes-related class or support group.</a></strong><br /> These offerings allow you to share feelings with others coping with the same diagnosis. You can learn about what has helped others and maybe even help them along the way, too.</li> </ul> <h4>Easy steps to take</h4> <ul> <li>If you’re watching TV, get out of your chair every time a commercial comes on, and take a few steps around.</li> <li>Use a smaller plate when dishing up your meals, and make sure half of your plate is nonstarchy vegetables.</li> <li>If you’ve been sitting for 30 minutes, take a 2-minute break and stand up.</li> <li>If you’re feeling stressed, sit in a quiet room and turn on calming music. You can even give calming essential oils a try, such as lavender.</li> <li>Before you go grocery shopping, eat a healthy snack so you’re less likely to grab unhealthy foods.</li> <li>Remember to ask your friends and family for help if you ever feel that you need it.</li> </ul> <p>Not all tips and tricks work for everyone. Contact your health care provider for further questions and techniques that will meet your specific needs. Remember to give yourself time, and know that change doesn’t happen overnight. Although living with Type 2 diabetes often is difficult, it is manageable. Y<span>our health care team can help you answer questions and ensure you receive the care you need.</span></p> <h4>Learn more about managing diabetes:</h4> <ul> <li>Mike Krueger was committed to improving his situation with healthy lifestyle choices. Read how he learned to <a href="/hometown-health" target="_self" title="Opens in same window.">manage Type 2 diabetes</a> without medication.</li> <li>Debbie Hundley's extreme fatigue signaled Type 2 diabetes. Read how lifestyle changes in diet and exercise brought her rapid results in <a href="/hometown-health" target="_self" title="Opens in same window.">managing her diabetes</a>.</li> </ul><img src="/-/media/national-files/images/hometown-health/2017/healthy-living-with-diabetes.jpg?h=504&iar=0&w=504&sc_lang=en&hash=05A4BE89B440D9644398CAC56C4212F2" alt="Healthy living with diabetes: Take small steps, get physical activity, take time or yourself and eat healthy." width="504" height="504" DisableNVelocity="true" />DiabetesIf you have diabetes, no matter what type, it means you have too much glucose in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.Michele Halterman11/10/2021A Pap test is an important screening in the early detection of cervical cancer. Did you know the frequency and type is dependent on age and health history? Read the current recommendations.An update on Pap tests<p>The guidelines about when women should have a Pap test have changed. Studies about HPV and cervical cancer conducted over the past 10–20 years have identified no advantages to having an annual Pap test over the current recommendations.</p> <h2>What is a Pap test?</h2> <p>A <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/pap-smear/multimedia/pap-test/img-20007025" target="_blank" title="Opens in a new window.">Pap test</a> or smear is the first step to the prevention and early detection of cervical cancer. The procedure tests for cellular changes in the cervix — the opening to the uterus located in the vagina — which could progress to cervical cancer.</p> <p>The specimen is collected during a speculum exam using a brush or other sampling instrument. It only takes a minute to collect the specimen, but you may experience some cramping during the collection.</p> <p>The specimen is sent to the laboratory and examined under a microscope to determine if abnormal cells are present. Using the same specimen for an <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/hpv-test/basics/definition/prc-20015066" target="_blank" title="Opens in a new window.">HPV test</a> can check for the DNA presence of 13–14 types of the most common high-risk HPV.</p> <h2>Why do you need a Pap test?</h2> <p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/cervical-cancer/symptoms-causes/syc-20352501" target="_blank" title="Opens in a new window.">Cervical cancer</a> occurs when cervical cells become abnormal and begin to grow out of control. An HPV infection causes most cervical cancers. HPV is a common virus passing from person to person during sexual activity, and it often causes no symptoms. HPV enters cervical cells and can cause them to change.</p> <p>Most HPV infections are associated with low-risk infections that will go away on their own. But in some cases, HPV infections don't go away. Rather, they can last for a long time. High-risk types of HPV have been linked to cervical cancer, as well as cancer of the vulva, vagina, penis, anus, mouth and throat.</p> <h3>Watch this video to learn more about why Pap tests are an effective screening tool for cervical cancer and important for women's health:</h3> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/H0SLKpt45SM" title="Ask Mayo Clinic Health System: Pap Smears" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <h2>When should you get a Pap test done?</h2> <h3>The appropriate interval and type of Pap test recommended for you will depend on your age and health history:</h3> <ul> <li><strong>Women ages 21–29</strong><br /> A Pap test should be performed every three years. A Pap test is not recommended if you're younger than 21, even if you are sexually active. However, health care experts recommend you be tested annually for sexually transmitted infections if you are sexually active.</li> <li><strong>Women ages 30–65</strong><br /> A co-test, which includes a Pap and an HPV test is recommended every five years. It's acceptable to have only the Pap test every three years. If you have an abnormal result, your provider will determine the appropriate follow-up.</li> <li><strong>Women over 65</strong><br /> Pap testing can be stopped if there are three consecutive normal Pap tests.</li> </ul> <p>Even if you do not have a Pap test, it is important for you to have an annual preventive health care visit for your well-woman care needs.</p> <p><em><a href="/providers/jennifer-bantz-md" target="_self" title="Opens in same window.">Jennifer Bantz, M.D.</a>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> specializing in <a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">prenatal care</a> in <a href="/locations/chippewa-falls" target="_self" title="Opens in same window.">Chippewa Falls</a> and <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Minimally invasive laparoscopic surgery</li> <li>Pelvic floor disorders</li> <li>Urinary incontinence</li> <li>Women's health</li> </ul>M.D.<p><strong>Medical School</strong></p> <ul> <li>Wright State University School of Medicine, Dayton, OH</li> </ul> <p><strong>Internship & Residency</strong></p> <ul> <li>Obstetrics-Gynecology, University of Minnesota-Minneapolis</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Obstetrics and Gynecology, American Board of Obstetrics and Gynecology</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American College of Obstetrics and Gynecology</li> <li>American Medical Association</li> <li>Indiana Medical Society</li> </ul>Bantz<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/jennifer-bantz-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=F38356102855751E4A9D4ADC9D803873" alt="Jennifer Bantz, M.D." width="280" height="280" DisableNVelocity="true" />{9621B39D-BC71-432A-B02D-012FCCE9C7D9}Jennifer<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15159973Jennifer Bantz, M.D.1{54693F31-87AF-4B21-91DB-1DEC1E21F878}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}<img src="/-/media/national-files/images/hometown-health/2021/in-woods-wearing-yellow-jacket.jpg?h=370&iar=0&w=660&sc_lang=en&hash=430C5C63E1FD41AFD790856FDC1512F0" alt="In woods wearing yellow jacket" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Michele Halterman7/29/2020Choosing the right birth control can be tricky. Many factors go into selecting the option that’s right for you. Learn about your options.Choose the birth control that’s best for you<p><em>By Mayo Clinic Health System staff </em></p> <p>Choosing the right birth control can be tricky. Many factors go into selecting the option that’s right for you.</p> <h4>Our <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window." style="margin-left:0; font-size:18px;font-family:'HelveticaNeueW02-65Medi', arial, 'sans-serif';">OB-GYN</a> specialists outline popular <a href="/hometown-health/speaking-of-health/choosing-the-right-birth-control" target="_self" title="Opens in same window." style="margin-left:0; font-size:18px;font-family:'HelveticaNeueW02-65Medi', arial, 'sans-serif';">birth control methods</a> to help you determine what best fits your pregnancy prevention goals and your options for accomplishing them:</h4> <h5>Regular cycle</h5> <p>For predictable bleeding, choose an estrogen/progesterone combination available as an oral pill, patch or vaginal ring. Doses must be taken daily, weekly or monthly. Missing a dose increases pregnancy risk.</p> <h5>Lighter or not bleeding</h5> <a href="/-/media/local-files/eau-claire/documents/medical-services/ob-gyn/choosing-the-right-birth-control.pdf?sc_lang=en&hash=5CE6C62D427499C4B6E43D29121416CD" target="_blank" title="Opens in a new window."><img alt="Download a PDF to help choose your birth control." src="/-/media/national-files/images/hometown-health/2018/download-a-pdf-to-choose-your-birth-control.jpg?h=135&w=135&sc_lang=en&hash=AD03AC0FD437C05F3FD77DD4ADBDE057" style="height: 135px; width: 135px; float: right; margin-bottom: 5px; margin-left: 5px;" class="img-responsive" /></a> <p>Choose a progesterone-only option for light or no bleeding and less frequent administration. These are available as an injection, implant or IUD, lasting from three months up to five years. There is a chance for <a href="/hometown-health/speaking-of-health/dont-let-irregular-vaginal-bleeding-affect-your-quality-of-life" target="_self" title="Opens in same window.">break-through bleeding</a> with these options.<strong></strong></p> <h5>Highly effective pregnancy prevention</h5> <p>Long-lasting reversible contraception is available as an implant, or hormonal or copper IUD, lasting from three to 10 years. These options are just as effective as permanent options, but are reversible if you decide to become pregnant in the future.</p> <h5>Permanent birth control</h5> <p>If you’re ready for permanent pregnancy prevention, male and female sterilization, including vasectomy and tubal ligation are available. There is no risk of pregnancy, but these options aren’t reversible.</p> <p>Consult with your health care provider about your medical history and how it affects your birth control choice.</p> <h4>Download and print a <a href="/-/media/local-files/eau-claire/documents/medical-services/ob-gyn/choosing-the-right-birth-control.pdf?sc_lang=en&hash=5CE6C62D427499C4B6E43D29121416CD" target="_blank" title="Opens in a new window." style="margin-left:0; font-size:18px;font-family:'HelveticaNeueW02-65Medi', arial, 'sans-serif';">birth control infographic</a> for a reminder on birth control choices.</h4><img src="/-/media/national-files/images/hometown-health/2020/two-women-enjoying-a-cup-of-coffee.jpg?h=370&iar=0&w=660&sc_lang=en&hash=7C03A46084A5A8B106F9AF124BB03C8C" alt="Two women enjoying a cup of coffee" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller5/28/2024<p>When nagging hip pain can't be ignored, a total joint replacement may be in your future. Your surgeon may recommend one of these common surgical techniques to get you moving with ease again.</p>Considering hip replacement? Learn about your surgical options<p>Are you experiencing chronic hip pain from arthritis, an injury or another condition? If you answered "yes," a hip replacement may be in your future. When making a decision about a total hip replacement, it's essential to understand your options and the benefits and risks associated with each.</p> <h2>Benefits of a total hip replacement</h2> <p>A total hip replacement can reduce pain and improve your quality of life, range of motion, ability to walk or run, and enhance or help you regain your independence. Many patients enjoy aspects of their lives that they've missed due to limitations caused by their hip pain.</p> <p>Surgery isn't automatically the first option. That's why it's essential to consult with an orthopedic professional about nonsurgical treatments. With these options, you may be able to temporarily or permanently avoid surgery.</p> <h2>Types of hip surgery</h2> <p><a rel="noopener" href="https://www.medscape.com/viewarticle/587805" target="_blank" title="Opens in new window">Research</a> suggests <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/hip-replacement/about/pac-20385042" target="_blank" title="Opens in new window">total hip replacements</a> are the most successful orthopedic surgery for chronic pain relief. Surgeons use <a href="/locations/mankato/services-and-treatments/orthopedic-surgery/joint" target="_self" title="Opens in same window">multiple techniques</a> for total hip replacements: anterior, anterolateral (Watson-Jones), transgluteal (Hardinge) and posterior. While all methods are effective, they do have some differences.</p> <p>Regardless of the technique, the advancements in hip replacement components, surgical instruments and robotic assistance during all hip replacement approaches allow for better, longer-lasting solutions.</p> <h3>Anterior surgical approach</h3> <p>The anterior approach to total hip replacement is when the surgeon enters through the front of the upper thigh. Working between the muscles eliminates the need to detach them from the bone, often called a muscle-sparing approach. The anterior approach is performed with the patient lying on their back, which aids X-ray guidance and robotic assistance and increases the accurate placement of prosthetic hip components.</p> <p>Typically, patients who undergo this procedure can expect slightly faster recovery, gait improvements and less need for walking aids. However, every patient is different, and recovery depends on factors such as body type and lifestyle. Patients who are active, in good physical shape and younger are often the best candidates for an anterior approach hip replacement.</p> <h4>Learn more about the anterior surgical approach in these videos and how it may benefit you:</h4> <p><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/rjS-Ew8-se8" title="Direct anterior approach hip replacement (Part 1)" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <p><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/o1ASeCo6ock" title="Direct anterior approach hip replacement (Part 2)" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <h3><strong>Anterolateral (Watson-Jones) approach</strong></h3> <p>With the anterolateral approach, the patient typically lies on their side, and the surgeon approaches the hip on the side and then around the front. The hip is opened between the gluteus medius, a muscle on the outside of the pelvis, and tensor fascia latae muscles, which are small muscles just in front of the hip joint. In most cases, the surgeon must cut at least a small portion of the gluteus medius muscle to provide better access to the hip joint.</p> <h3>Posterior surgical approach</h3> <p>Over the past few decades, a posterior approach has become the most common approach for hip replacement. The surgeon enters just behind the side of the hip bone, which can provide greater exposure to the pelvic bone and femur. The posterior approach is typically recommended for revision surgeries.</p> <h3>Transgluteal (Hardinge) approach</h3> <p>The transgluteal approach positions the patient on their side and the surgeon reaches the hip through the side. The surgeon opens up the hip joint by removing the front portion of the hip abductor muscles, also known as gluteus medius and gluteus minimus, from the greater trochanter, which is located on the femur, or thigh bone. This is a more extensive approach that gives broader access to the pelvis bone around the hip socket and the femur. It tends to have the lowest risk of future dislocation, but the patient may have a persistent limp due to weakness in the hip abductor muscles.</p> <h2>Total hip replacement risk</h2> <p>As with all surgeries, hip replacements come with certain risks. However, specialized surgical training, advanced technology and years of research have significantly limited the number of complications.</p> <h3>Risks from this surgery may include:</h3> <ul> <li>Blood clots</li> <li>Infection</li> <li>Fracture</li> <li>Dislocation</li> <li>Change in length of your leg</li> <li>Loosening of joint replacement components over time</li> </ul> <h2>When to consider hip treatment</h2> <h3>Talk to your orthopedic professional about hip treatment options, if you're experiencing:</h3> <ul> <li>Regular pain in your groin and front of your thigh</li> <li>Pain that limits your activity and wakes you up at night</li> <li>Difficulty putting on shoes and socks</li> <li>Challenges bending at your hip</li> <li>Lack of relief provided by over-the-counter medications and lifestyle changes</li> </ul> <p>A total hip replacement can be a positive step for your well-being. However, you need to be confident that it's right for you. Your orthopedic team will answer your questions, help you reach the best possible recovery and enhance your quality of life.</p> <h2>Next steps:</h2> <ul> <li>Find an <a rel="noopener" href="https://www.mayoclinichealthsystem.org/providers?service=Orthopedic%20Surgery&populateTracking=True" target="_blank" title="Opens in new window">orthopedic surgeon</a> near you.</li> <li>Learn about <a rel="noopener" href="https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/advances-in-hip-and-knee-replacement" target="_blank" title="Opens in new window">advancements in joint replacement</a>.</li> <li>Read about a <a rel="noopener" href="https://www.mayoclinichealthsystem.org/hometown-health/patient-stories/life-starts-with-bilateral-hip-replacement" target="_blank" title="Opens in new window">patient's experience with having both hips replaced</a>.</li> <li>Learn more about <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window">orthopedics and orthopedic surgery</a>.</li> <li>Learn how <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window">physical therapy sessions can aid your recovery</a>.</li> <li>Watch this patient video about anterior approach replacement:<br /> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/ODdqrBwWDxg" title="Hip Surgery Overview" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> </li> </ul> <p class="video-container"><em><a href="/providers/jacob-ziegler-md">Jacob Ziegler, M.D.</a>, is an <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">orthopedic surgeon</a> in <a href="/locations/mankato">Mankato</a>, Minnesota, who specializes in anterior approach total hip replacement.</em></p> <ul> <li>Direct anterior hip replacement</li> <li>Minimally invasive hip and knee replacement</li> <li>Partial knee replacements</li> <li>Robotic assisted hip and knee arthroplasty</li> </ul> M.D. <p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Orthopedic Surgery, University of Minnesota</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Adult Reconstruction, Insall-Scott-Kelly Institute for Orthopaedics and Sports Medicine</li> <li>Adult Reconstruction, NYU Langone Orthopedic Hospital-Hospital for Joint Diseases</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Orthopaedic Surgery</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Hip and Knee Surgeons</li> <li>Minnesota Orthopaedic Society</li> <li>Orthopaedic Trauma Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Orthopedics, Mayo Clinic College of Medicine and Science</li> </ul>Ziegler<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jacob-ziegler-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=EE50DD78035502A319D080295D6E695E" alt="Jacob Ziegler MD" width="280" height="280" DisableNVelocity="true" /> {9D2EDEA0-8D4B-411F-A2A2-06E925C765CC}Jacob <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20570325Jacob Ziegler, M.D. 1{DEF55970-853F-4E96-9A4D-3413874FF059}<img src="/-/media/national-files/images/hometown-health/2024/man-squatting-holding-recyclables.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E04214BACFA5713831FA8C3C10AA305B" alt="Man squatting holding recyclables" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Michele Halterman12/4/2019<p>The holidays often bring times of joy, love and laughter, but it’s the busiest time of the year full of shopping, baking, preparing for parties and more. Rather than letting those demands raise your stress level, try some of these tips to help you enjoy the holidays and minimize that after-holiday rut.</p>9 ways to make your holiday season jolly<p>The holidays often bring times of joy, love and laughter, but the aftereffects can sometimes bring unwelcomed stress and depression. It’s the busiest time of the year full of shopping, baking, preparing for parties, cleaning and the list goes on.</p> <p>Rather than letting those demands raise your stress level, try some of these tips to help you enjoy the holidays and minimize that after-holiday rut:</p> <h4>1. Reach out. </h4> <p>If you feel lonely or isolated, seek out community, religious or other social events, as they can offer support and companionship. <span>Work at a soup kitchen, organize a gift drive, read to a child or help your neighbor. Reaching out to others makes us feel good about ourselves and reminds us that we aren't alone in facing challenges.</span></p> <h4>2. Move.</h4> <p> Movement is great for stress and depression. Exercise, walk the dog, dance or clean to your favorite music. Learn more about <a href="/topics/exercise-and-fitness" target="_self" title="Opens in same window.">exercise and fitness</a>.</p> <h4>3. Have fun.</h4> <p> Take time to do things you find relaxing or fun. Watch your favorite movie, take an evening drive to look at lights or curl up with a hot chocolate and a good book.</p> <h4>4. Stick to a budget.</h4> <p> Before you go gift and food shopping, decide how much money you can afford to spend, and then stick to your budget. Consider alternatives, such as donating to a charity in someone’s name, giving homemade gifts or starting a family gift exchange.</p> <h4>5. Plan ahead.</h4> <p> Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus, and then make your shopping list. That will help prevent last minute scrambling to buy forgotten ingredients and gifts. For more fun, get others to join in your efforts. Plan at least one thing in your week that you look forward to after the holidays.</p> <h4>6. Let go of expectations.</h4> <p> Don't feel you need to live up to the unrealistic expectations depicted in the media or on social media. Doing too many things, spending too much money, or eating or drinking too much can lead to even greater feelings of despair. Think simple. It’s OK to say no during any time of the year.</p> <h4>7. Set aside differences.</h4> <p> Accept family members and friends as they are. Set aside grievances until after the holidays when it might be a more appropriate time for discussion. Also, be understanding if others get upset or distressed. Chances are they're feeling the effects of holiday stress and depression, too.</p> <h4>8. Share feelings.</h4> <p> Spending a holiday after a loss in the family can be difficult. Accept the feelings and open up about them to others. It may make you feel better to get it off your chest. Try to switch up old traditions to help ease the loss. Read more about <a href="/topics/grief" target="_self" title="Opens in same window.">how to manage grief</a>.</p> <h4>9. Continue healthy habits. </h4> <p>Don't let the holidays become a chaotic situation. Eating or drinking too much only adds to your stress and guilt. Have a healthy snack before holiday parties so you don't go overboard on sweets, cheese or drinks. Get plenty of sleep. Take time each day to do something relaxing. Start a new hobby. Get back on track with eating and exercise. Get more <a href="/topics/tools-for-health" target="_self" title="Opens in same window.">tools to live your healthiest life</a>.</p> <p>This year, enjoy the holidays and whatever comes after.</p> <p>If you have tried these tips and still feel overwhelmed, please contact your health care provider for more support.</p> <p><em><a href="/providers/peter-reisner-md" target="_self" title="Opens in same window.">Peter Reisner, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">family medicine</a> physician in <a href="/locations/chetek" target="_self" title="Opens in same window.">Chetek</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Texas Medical Branch</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Practice</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Reisner<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/peter-reisner-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=E4299ECA7A6FB83591D4D4F91D0769D6" alt="Peter Reisner, M.D." width="280" height="280" DisableNVelocity="true" />Peter<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13818422Peter Reisner, M.D.1<img src="/-/media/national-files/images/hometown-health/2019/dog-with-santa-hat-in-mouth.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CFB176D5E6DCBBA1D5D518AE7C1B9610" alt="Dog with Santa hat in mouth" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Michele Halterman12/8/2022Buying toys for those special children in your life is a cherished part of the holidays. These tips can help you choose toys that are safe.Don't let unsafe toys spoil holiday fun<p>During the holidays, the hunt is on for the perfect gift for the special young people in your life. Toys are an excellent way for children to learn and become good problem solvers. But not all toys and games are created equal when it comes to safety. In 2020, it's estimated that 200,000 toy-related injuries were treated in U.S. hospital emergency departments.</p> <p>The first step when evaluating toy safety is to read the label to make sure the toy is made for your child's age group. Keep toys meant for older children out of reach of babies, toddlers and preschoolers.</p> <h2>These tips can help you choose safe toys and games — and check out those your children receive:</h2> <h3>Examine how the toy is made</h3> <h4>Giving a toy or game a close look can help avoid injuries:</h4> <ul> <li>Watch out for toys small enough for kids to inhale or put in noses, mouths or ears. This includes deflated balloons, marbles, beads and stuffed animal eyes.</li> <li>No string or cord on the toy should be long enough to form a noose, twist around a finger or toe, or choke or strangle a baby or toddler.</li> <li>Avoid toys with sharp edges, that use straight pins or staples, or have slots, hinges or holes that can pinch fingers.</li> <li>All moving parts should be securely attached.</li> <li>Stuffed toys should be made with sturdy material and thread, and not filled with small, loose pellets.</li> </ul> <h3>Beware hidden toxins</h3> <ul> <li><strong>Jewelry<br /> </strong>Some children's jewelry can contain toxic levels of cadmium and lead. If swallowed, they can cause serious health problems, including delayed brain development, kidney and bone damage, and cancer. Children under 6 are most vulnerable because they may put toys in their mouths. Laws in some states regulate toxic chemical use in toys sold in stores. But what about when you're online shopping? Be sure to: <ul> <li>Research the product and read labels, tags and product information carefully. Jewelry made in the U.S. generally is safer, so avoid jewelry you don't know where it was sourced from. Look for toxic-free certification.</li> <li>Don't buy jewelry for children under 6 unless it's labeled for their age group. For older kids, only choose jewelry tested as safe for children.</li> <li>Watch that children don't put jewelry in their mouths. Toxic exposure can come from biting, chewing or sucking on a piece of jewelry, or even worse, swallowing it.</li> </ul> </li> <li><strong>Button batteries</strong><br /> Button batteries and magnets are particularly dangerous. If swallowed, button batteries can lead to severe internal burns. If more than one magnet is ingested, they can attach inside a child's body, causing serious injury.</li> </ul> <h3>Include safety gear</h3> <p>Riding toys are fun and memorable gifts. Check that they're well-made and well-balanced to avoid rollovers. When purchasing bikes, scooters, skateboards and other riding toys that require balance, always buy safety gear, ensure it fits well and make sure the child uses it every time.</p> <h3>Store toys safely</h3> <p>Store toys for a young child in a box, container or paper bag. Plastic bags are a suffocation risk and should be thrown away after the package is opened. Toy chests should have a safety lid instead of a heavy, free-falling lid, so they can't injure or trap a child.</p> <p>As you shop for the perfect gift, whether in stores or online, remember these tips so that unsafe toys and games don't spoil holiday fun.</p> <p>Learn more at <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://toysafety.org/toy-safety/2022-10-worst-toy-list/" target="_blank" title="Opens in a new window.">World Against Toys Causing Harm</a> and <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://pirg.org/edfund/resources/trouble-in-toyland/" target="_blank" title="Opens in a new window.">U.S. Public Interest Research Group</a>.</p> <p><a href="/providers/paul-horvath-md" target="_self" title="Opens in same window."><em>Paul Horvath, M.D.</em></a><em>, practices <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">emergency medicine</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Wisconsin Medical School-Madison</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Kalamazoo Center for Medical Studies</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Emergency Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Emergency Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Horvath<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/paul-horvath-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6D9F9FFCF71AD564DF6A3FD125A4F235" alt="Paul Horvath, M.D." width="280" height="280" DisableNVelocity="true" />Paul<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13467174Paul Horvath, M.D.1<img src="/-/media/national-files/images/hometown-health/2022/toddler-playing-with-gift.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EFAE963C293D0CCCB737BA9BE028A01C" alt="Toddler playing with gift" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Michele Halterman3/24/2022Some parents don't have their children vaccinated because they fear immunizations lead to autism. Learn about a study that debunks this myth and the importance of vaccines.Link between autism and vaccination debunked<p>Vaccinations are an important way to keep your child safe and healthy. As a parent, you protect your child with shelter, safety and proper nutrition. Childhood vaccines protect children from a variety of serious or potentially fatal diseases, including diphtheria, measles, mumps, rubella, polio, tetanus, influenza, COVID-19 and whooping cough (pertussis). If these diseases seem uncommon — or even unheard of — it's usually because these vaccines are doing their job.</p> <p>If you've missed those important immunizations, you're exposing your child to these potentially dangerous, even deadly, diseases. Some parents may wonder about the benefits and risks of childhood vaccines. Others have heard myths that vaccines can cause autism.</p> <h3>Here's what you need to know:</h3> <h4>Autism spectrum disorder</h4> <p>Autism spectrum disorder is a condition related to brain development that affects how a person perceives and socializes with others. This disorder causes problems in social interaction and communication. It also includes limited and repetitive patterns of behavior.</p> <p>The term "spectrum" in autism spectrum disorder refers to the wide range of symptoms and severity.</p> <h4>Dispelling the autism myth</h4> <p>Vaccines do not cause autism. A small study in 1998 suggested a link between vaccinations and autism spectrum disorder. The study was reviewed further and retracted. In addition, the author's medical license was revoked due to falsified information.</p> <p>Since then, numerous studies have debunked a connection between autism and the measles, mumps and rubella (MMR) vaccine.</p> <p>In April 2015, JAMA published the largest study to date, analyzing the health records of over 95,000 children. About 2,000 of those children were classified at risk for autism because they had a sibling already diagnosed with autism. The study confirmed that the MMR vaccine did not increase the risk for <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/autism-spectrum-disorder/symptoms-causes/syc-20352928" target="_blank" title="Opens in a new window.">autism spectrum disorder</a>.</p> <h4>What to know about vaccines</h4> <p>Vaccinations use a dead or weakened version of viruses or bacteria to help your body trigger an immune system response. These vaccines help children develop natural immunity, while significantly reducing the risk of illness and complications, compared to acquiring immunity through natural infection.</p> <p>Usually, side effects are minor, like injection site soreness, lump or bump at the site, fatigue, fussiness, headache, decreased appetite, or low-grade fever.</p> <h4>Protecting your child, others</h4> <p>For almost all children, the benefits of getting vaccinated are much greater than the possible side effects. Complications from illnesses that children are vaccinated against are often much more severe, sometimes leading to lifelong complications, hospitalizations and death.</p> <p>Not vaccinating your children also increases the risk to others around them. Some children cannot be vaccinated due to medical reasons. Their only protection is herd immunity, where everyone surrounding an at-risk person is vaccinated against an illness. This reduces the risk to the unprotected person.</p> <p>When considering your child's health and safety, remember to factor in the <a rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/vaccines/art-20048334" target="_blank" title="Opens in a new window.">importance and necessity of proper childhood vaccinations</a>. Not only are you protecting your child, but also you will be protecting your community.</p> <p>If you have questions or concerns, talk to your child's primary care provider.</p> <p><em>Jennifer LeGare is a nurse practitioner in <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">Pediatrics & Adolescent Medicine</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2022/parent-snuggling-smiling-toddler.jpg?h=370&iar=0&w=660&sc_lang=en&hash=776417E96594226031BE4F66208D632C" alt="Parent snuggling smiling toddler" width="660" height="370" DisableNVelocity="true" />AutismAutism is one of a group of serious developmental problems called autism spectrum disorders that appear in early childhood — usually before age 3. Though symptoms and severity vary, all autism spectrum disorders affect a child's ability to communicate and interact with others.<br /><br /><br/><br/>While there is no cure for autism, intensive, early treatment can make a big difference in the lives of many children with the disorder.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Micah Dorfner12/12/2017<p>Oftentimes in a diabetic person's life, he or she may need the help of a loved one. A diabetic person encounters many stages in life. Sure, it can be difficult at times, but the more prepared you are, the better you can handle the situation.</p>Caring for a loved one with diabetes<img alt="african-american-couple-smiling" src="/-/media/national-files/images/hometown-health/2017/african-american-couple.jpg?h=266&w=400&sc_lang=en&hash=C297500AADB41D5D2DE8B273C02D5C10" style="width: 400px; height: 266px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p>As a health care provider who treats persons with diabetes, I frequently tell my patients, “I’m not the one taking care of your diabetes. You take care of your diabetes."</p> <p><span>I say this because it’s my job to educate and provide recommendations, whereas my patients are the ones responsible for the actual work to control this disease. However, there are often times in a diabetic person’s life where he or she may need the help of a loved one. A diabetic person encounters many stages in life. Sure, it can be difficult at times, but the more prepared you are, the better you can handle the situation. </span></p> <p><strong><span>Diabetes care during the early years</span></strong></p> <p><span>I’ve known a lot of parents of children with diabetes. The news of the diagnosis of diabetes in a child can be met with fear, confusion and, sometimes, even anger. Parents need to quickly learn how to adapt to the ups and downs of this disease and are often caught off guard as they enter unfamiliar territory.   </span></p> <p><span>Here are some things to remember as you care for a child with diabetes:   </span></p> <ul style="list-style-type: disc;"> <li><span>This diagnosis may mean a change in diet for your entire family. </span></li> <li><span>At first, it will feel like a moment-to-moment battle between high blood glucoses and low blood glucoses.</span></li> <li><span>It may be difficult for a sibling without diabetes, as the child with diabetes will get more attention because of the disease.   </span></li> </ul> <p><strong><span>Caring for a teenager with diabetes</span></strong></p> <p><span>Adolescence is probably the most difficult time in the life of a person with diabetes. The hormones of puberty affect behavior and also affect blood glucoses. This can be a time of rebellious behavior, which can negatively affect diabetes control. Often, this adolescent rebellion carries over to young adulthood, which is why it’s so important to lay the foundation for proper management of the disease early on.</span></p> <p><span>Parents need to walk a fine line between coaching the adolescent and relinquishing control to them so they can learn to manage the disease on their own. It’s very difficult for a parent to let go at this time so that the adolescent can learn how to take care of diabetes on their own. </span></p> <p><span>Sometimes it takes a few hard lessons to finally see why control of this disease is important. Adolescents have a difficult time seeing that anything bad can happen to them and don’t see the consequences for not taking care of this disease. However, taking care of diabetes today can help to ensure the continued health of the person with diabetes for 20-plus years down the road. </span></p> <p><strong><span>Helping adults manage their diabetes</span></strong></p> <p><span>Adulthood marks the time when a person with diabetes typically takes over all control of their disease management. This process takes preparation and an ability to be flexible. Unlike some chronic conditions, diabetes cannot be treated by simply taking a pill in the morning. The person with diabetes has to constantly juggle insulin and medications with diet, activity and stress. Blood glucose changes all the time and depends on minute decisions that the person makes moment to moment throughout the day.  </span></p> <p><span>An adult with diabetes must be able to check his or her blood glucoses regularly. Additionally, he or she needs to also administer insulin or medication to prevent his or her blood glucoses from getting too high and eat food to prevent blood glucoses from getting too low. With proper management, this becomes second nature and less taxing. </span></p> <p><strong><span>A spouse’s care for his or her diabetic loved one</span></strong></p> <p><span>Occasionally, a spouse or caregiver may be the lifesaving difference for a person with diabetes. For many patients, their spouse or caregiver can tell when they may have life-threatening low blood glucose before they even sense it. </span></p> <p><span>There are times when a diabetic person may become angry when a caregiver or spouse asks them to repeatedly check their blood glucose. A person with diabetes may also display signs of irritability and may even become combative when their blood glucose is low. It’s normal for some form of resentment to manifest on both sides when this happens. I have often counseled patients and their spouses who are dealing with these issues. </span></p> <p><span>The person with diabetes needs to realize that their loved one is only asking them to check their blood glucose because they care about them. Additionally, the caregiver also needs to understand that when their loved one’s blood glucose is low and they are irritable or combative, that it’s the diabetes and not the person causing this behavior.   </span></p> <p><strong><span>Caring for an elderly person with diabetes</span></strong></p> <p><span>Besides childhood and adolescence, another time in a diabetic person’s life when they need the most help is during their later years.</span></p> <p><span>Some considerations at this point:</span></p> <ul style="list-style-type: disc;"> <li><span>Elderly persons with diabetes may need help with diet or remembering to take medications. </span></li> <li><span>They may also have some complications of diabetes that limit their ability to take care of daily living activities. </span></li> <li><span>Assisted living centers and nursing homes may not be equipped or properly educated to take care of patients with insulin pumps or complex insulin plans. This is a time where the person with diabetes needs an advocate, which more than likely will be a spouse or family member. </span></li> </ul> <p><span>Diabetes is a life-long journey for many. Understanding the various stages in caring for those affected by this disease is helpful for both patient and caregiver. If you have any questions regarding the care of someone who has diabetes, make sure to reach out to your health care provider for additional information to best prepare you. </span></p> <p><em><span>Kristi Stemsrud is a physician assistant and certified diabetes educator in Endocrinology at <a href="/locations/mankato">Mayo Clinic Health System in Mankato</a>.</span></em></p><img src="/-/media/national-files/images/hometown-health/2017/african-american-couple.jpg?h=266&iar=0&w=400&sc_lang=en&hash=726C00366F25D9A79E020922084F5DD8" alt="african-american-couple-smiling" width="400" height="266" DisableNVelocity="true" />DiabetesIf you have diabetes, no matter what type, it means you have too much glucose in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.Michele Halterman1/15/2021It's true that antibiotics are important medications when prescribed and appropriately used. But, home remedies often may be a better choice to treat your child's illness. Get answers to help you child recover quickly and safely.Should I use antibiotics or home remedies to treat my child's illness?<p>For parents, it can be hard to tell whether your child's illness requires antibiotics or if there are other ways to effectively treat his or her symptoms. To prevent overuse of these drugs, it's important to know when home remedies can be used instead of antibiotics.</p> <p>If your child has an <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/ear-infections/symptoms-causes/syc-20351616" target="_blank" title="Opens in a new window.">ear infection</a>, consider using over-the-counter pain relievers in place of antibiotics. Children's ear infections usually improve within two to three days, especially for kids who are 2 years or older. If symptoms do not improve within a few days, it would be wise to take your child in to his or her provider.</p> <h4>Use antibiotics for an ear infection if your child is age:</h4> <ul> <li>6 months or younger</li> <li> 6 months to 2 and has moderate to severe pain</li> <li>2 or older and experiencing severe symptoms</li> </ul> <p>Don't use antibiotics to treat your child's cold, flu and most other respiratory infections. Viruses cause most respiratory infections, and antibiotics don't treat viruses. Antibiotics fight bacteria. <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infectious-diseases/expert-answers/infectious-disease/faq-20058098" target="_blank" title="Opens in a new window.">Learn how bacterial and viral infections differ</a>.</p> <p>Instead, offer your child warm liquids, such as tea or soup. Both can have a soothing effect and loosen mucus. Over-the-counter saline nasal drops or saline spray also can loosen nasal mucus. Try running a cool-mist humidifier in your child's room or using steam from a hot shower for additional relief.</p> <p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/strep-throat/symptoms-causes/syc-20350338" target="_blank" title="Opens in a new window.">Strep throat</a> is caused by bacteria. However, most children with the symptoms of strep throat have a virus. You should ask for a strep throat test before turning to antibiotics to cure your child's symptoms.</p> <p>Ice cream, frozen fruit pops or cold beverages may soothe a sore throat. Older children can try gargling salt water or sucking on throat lozenges. Always encourage your child to get enough rest, so his or her body has a chance to recover.</p> <p>Consider getting antibiotics for your child when a cough persists for 14 days or more. Antibiotics also are necessary if a health care provider diagnoses your child with a bacterial infection, such as strep throat.</p> <p><a href="/topics/childrens-health-pediatrics" target="_self" title="Opens in same window.">Get additional information to help care for your child's health</a>.</p> <p><em><a href="/providers/tiffany-casper-do" target="_self" title="Opens in same window">Tiffany Casper, D.O.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/tomah" target="_self" title="Opens in same window">Tomah</a>, Wisconsin.</em></p><ul> <li>Pediatrics</li> <li>Skin conditions</li> <li>Women's health</li> </ul>D.O.<p><strong>Education</strong></p> <ul> <li>Doctor of Osteopathic Medicine, A.T. Still University – Kirksville College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mercy Health System</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Medicine </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Osteopathic Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Casper<img src="/-/media/shared-files/images/medical-professionals/full/tomah/tiffany-casper-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=1A30A61D9D6C113EA2C621F6A4AD3702" alt="Tiffany Casper DO" width="280" height="280" DisableNVelocity="true" />Tiffany<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15595587Tiffany Casper, D.O.1<img src="/-/media/national-files/images/hometown-health/2021/young-child-sipping-on-cup.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0136632FA3E5879BC876610975AE7CCE" alt="Young child sipping on cup" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Michele Halterman11/22/2022Holidays can be challenging when food is involved, but adopting a healthy eating mindset is important throughout the entire year. Read tips to improve your approach to balanced, mindful nutrition.Embrace a healthy mindset for eating — no matter the occasion<p>When it came to eating, how did this past holiday season treat you? Was there a foreboding sense of doom based on a fear of excessive cookies and snacks? Perhaps you encountered nightmares about copious amounts of food and sugarplums chasing you in the dark. While these examples may seem over the top, the feelings are real for some people, especially when food is related to addictive tendencies. That’s why adopting a healthy eating mindset is important throughout the entire year.</p> <h2>Challenges with food around holidays and events</h2> <h3>Food presents a challenge during holidays and events because:</h3> <ul> <li>Food is plentiful and readily available. </li> <li>Food items are unique when compared to everyday meals.</li> <li>Holiday foods are traditionally high in fat and calories.</li> <li>Family time often is structured around food and the act of eating.</li> <li>Food can be associated with feelings of love and security, and may remind you of people and events from the past.</li> </ul> <h2>Your exposure to food makes a difference</h2> <p>Unfortunately, the more available food is, the more you become exposed to triggers. Additionally, your resolve to abstain decreases each time you're placed in one of these situations.</p> <p>Have you ever noticed you can go an entire day eating well, only to lose all control later? This is especially evident during instances where you experience what's known as "decision fatigue." This occurs when you may become more open and vulnerable to environmental cues with additional food exposures.</p> <h2>How to lessen your responsiveness to food triggers</h2> <p>Even if you don't struggle with addictive tendencies related to food, you still face many triggers throughout the year. The good news is there are behaviors and thoughts you can adopt to help lessen your responsiveness to food triggers and alter the way you approach eating, especially during holidays and events.</p> <h3>Try these healthy eating habits for all occasions:</h3> <ul> <li>Adopting a healthy eating mindset starts with identifying the reasons you want to eat healthier. What compelling reasons come up when you consider this question?</li> <li>Having a plan is one of the most important things you can do. Anticipate when you may have more difficulty making healthy choices, and create a solid plan for those times.</li> <li>Savoring your food and being mindful will help you make better choices than eating without conscious thought.</li> <li>Instead of moving from food dish to dish, first survey the options in front of you, and decide which ones you want and how much you want before adding food to your plate.</li> <li>It's also important to allow yourself a few unhealthy food options, but decide when and where you will make those choices.</li> <li>Finally, be aware of your negative emotions and manage those through healthier means rather than using food to deal with them.</li> </ul> <h3>Additional techniques to help modify your eating behavior include:</h3> <ul> <li>Bringing fruit and vegetables to holiday gatherings to create more options for you and others.</li> <li>Eating a light snack before attending holiday events to lessen the likelihood of overeating.</li> <li>Measuring and portioning your food over the holidays.</li> <li>Increasing your level of activity and exercise.</li> <li>Committing to making changes with someone close to you.</li> <li>Banking your calories if you know you'll attend an event with more food options available.</li> </ul> <p>Don't despair if you temporarily lose control of your food choices. Remember, consistency is key and not perfection.</p> <a href="/-/media/shared-files/images/medical-professionals/full/mankato/lisa-hardesty-phdlp.jpg" target="_self" title="Opens in same window."><em>Lisa Hardesty, Ph.D.</em></a><em>, is a clinical psychologist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em><ul> <li>Co-morbid medical and behavioral health conditions</li> <li>Integrated behavioral health</li> <li>Optimizing health and well-being</li> <li>Weight management</li> </ul>Ph.D., L.P.<p><strong>Education</strong></p> <ul> <li>Master's degree, Health and Clinical Psychology, Minnesota State University-Mankato</li> <li>Doctor of Philosophy degree, Western Michigan University-Kalamazoo</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Post Doctoral Fellowship, Health Psychology, Henry Ford Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Clinical Health Psychology, American Board of Professional Psychology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Psychology, Mayo Clinic College of Medicine and Science</li> </ul>Hardesty<img src="/-/media/shared-files/images/medical-professionals/full/mankato/lisa-hardesty-phdlp.jpg?h=280&iar=0&w=280&hash=0F1D1C9CA069ED45487CBB5A40FD588A" alt="Lisa Hardesty, Ph.D., L.P." width="280" height="280" DisableNVelocity="true" />{A9A6221E-C37E-4EAE-B151-BFE624FC511D}Lisa<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11683651Lisa Hardesty, Ph.D., L.P.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/national-files/images/hometown-health/2022/cut-veggies-and-hummus.jpg?h=370&iar=0&w=660&sc_lang=en&hash=43A86D8682E67A8AE5B2E22250D2E5BC" alt="Cut veggies and hummus" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman1/6/2022Midwest winters can be beautiful, but ice and snow increase your risk of falling. Follow these tips to keep upright and avoid injury.How to avoid winter slips and falls<p>Forget boots — some sidewalks require ice skates. Winter in the Midwest can be beautiful, but ice and snow increase the risk of falling.</p> <p>The Centers for Disease Control and Prevention reports that about 1 million U.S. adults are injured due to slips and falls every year, with the injury rate increasing significantly as temperatures decline.</p> <h4>Falls are unexpected, but there are a few ways to decrease your risk of falling:</h4> <ul> <li><strong>Wear proper footwear.</strong><br> Be sure you have a pair of lightweight boots with good support. You also can purchase snow grips for the bottoms of your shoes or boots.</li> <li><strong>Take your time.</strong><br> Do not hurry while walking outside. Pay attention to your steps and walk slowly.</li> <li><strong>Use assistance.</strong><br> Always use handrails, a walking stick, your walker or cane when out in winter weather.</li> <li><strong>Take small steps.</strong><br> Small steps, almost from side to side, help you maintain your center of gravity. Take small steps and waddle a bit like a penguin.</li> <li><strong>Stay inside.</strong><br> On days when it is icy and you do not need to go anywhere, stay inside.</li> </ul> <p>If you do feel yourself falling, don't try to catch yourself with your arms. That can lead to more injuries. Try to take the hit on your buttock or back. After a fall, wait for someone to help you in case you are injured or to avoid subsequent falls. Some people further injure themselves by springing up after a fall instead of waiting for help.</p> <p>Remember to always use your best judgment when out and about in the ice and snow. Be careful and aware of your surroundings, and you will be on your way to a safe and healthy winter.</p> <h4>Watch this video with more tips, and learn why a fall can lead to serious complications:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/9rae0XvJq3U" title="Safety tips for walking in icy conditions" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><em>Brittni Lair is a physician assistant in <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">Orthopedics</a> in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2022/standing-outside-in-winter.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C16745C683D3B9AC31C476E40EAF9FFD" alt="Standing outside in winter" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Michele Halterman7/11/2022Technology has changed how we live, interact and communicate — all of which have significant health consequences. Get tips to be intentional with screen time and create healthy media habits.What's your family's digital diet plan?<p>A group of kids sitting together all looking down at their phones — probably texting the person across from them. A family sitting together, their attention on a device, while stationed in front of the TV.</p> <p>Does either of these scenarios sound familiar?</p> <p>Screens are everywhere — our homes and cars, classrooms and restaurants, hospital and clinic lobbies, and even on gas pumps.</p> <p>The average teenager spends approximately nine hours per day looking at a screen, while younger children often spend up to six hours a day engaging with a screen.</p> <p>Technology has changed how we live, interact and communicate — all of which have significant health consequences.</p> <p>In his recent book, "Stolen Focus," author Johan Hari recounts an experience with his godson at Graceland. It was a place his godson always wanted to visit. When they went, they agreed to put away cell phones and other devices during the day and participate fully in the experience.</p> <p>As they walked through the home, Hari turned to see his godson "in a corner, holding his phone under his jacket, flicking through Snapchat." He expressed, "We can't live like this! You don't know how to be present! You are missing your life!"</p> <h2>Does the amount of screen time matter?</h2> <h3>Higher amounts of screen time are associated with:</h3> <ul style="list-style-type: disc;"> <li>Issues related to weight gain, including a correlation between increased obesity and a higher amount of screen time</li> <li>Inattention and behavioral issues in children </li> <li>Divided attention or switching quickly between tasks has a significant effect on learning and performance</li> <li>Issues in the development of face-to-face social skills</li> <li>Strain on relationships due to distractions</li> </ul> <p>One study sent a group of children to a camp for five days where no electronic devices were allowed and followed another group of children who lived life as usual. The children at the camp with no access to electronic devices did better at the end of five days in recognizing facial emotions and reading nonverbal cues. The time away from technology appeared to increase social awareness.</p> <p>And although screen time for children is significant, the same can be said for adults. With so many screens around us, parents simply aren't giving their kids the attention they need.</p> <p>Children have always had to compete for their parents' attention, but this generation is experiencing something new. Parents may be physically close but emotionally elsewhere. Talking, engaging in an activity or reading a book with your kids is critical for their language and social development.</p> <h2>How can I be intentional about devices and screen time?</h2> <h3>Here are some tips on being intentional about your family's screen time and creating healthy media habits:</h3> <ul style="list-style-type: disc;"> <li>Spend time daily talking face to face with kids, and give them your full attention.</li> <li>Put hand-held devices away during family times, such as dinner or family-based activities.</li> <li>Set a time at night when hand-held devices can be put away or placed to charge in a common area and not taken to rooms where sleep can be interrupted.</li> <li>Play a game or read a book with your kids rather than watching TV.</li> <li>Encourage periods where there's a break from technology.</li> <li>Help children and teenagers learn to prevent technology from interrupting homework or study.</li> <li>Model healthy screen time habits — your kids are watching you.</li> </ul> <em><a rel="noopener noreferrer" href="https://www.mayoclinic.org/biographies/anderson-adam-s-ph-d-l-p/bio-20535923" target="_blank" title="Opens in a new window.">Adam Anderson, Ph.D.</a>, is a psychologist at Mayo Clinic in Rochester, Minnesota.</em><img src="/-/media/national-files/images/hometown-health/2022/child-and-parent-reading-a-book.jpg?h=370&iar=0&w=660&sc_lang=en&hash=60EFE106B182D53449783BABA72E4374" alt="Child and parent reading a book" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Michele Halterman9/3/2024Risk factors don't cause or predict suicide, but identifying risks brings awareness of warning signs. Read four interventions you can do to help someone who is feeling suicidal.Preventing suicide through awareness and intervention<p>Suicide affects people from all walks of life, cultures and socioeconomic statuses. <a rel="noopener" href="https://www.cdc.gov/suicide/facts/index.html" target="_blank" title="Opens in a new window.">Suicide rates</a> increased by 36% from 2000 to 2022. <a href="/hometown-health/speaking-of-health/8-common-myths-about-suicide" target="_self" title="Opens in same window.">Suicide</a> is the second leading cause of death for people 10 to 14 and 25 to 34.</p> <p>However, suicide is preventable.</p> <p>Most people want to live, but they feel stuck because of how dire their situation feels and can't see alternative solutions. For some people, their ability to reason and problem-solve positive solutions is affected, resulting in impulsive decision-making.</p> <h2>How to help someone with suicidal thoughts</h2> <h4>Whether you are a friend, family member, co-worker, teacher or community member, two crucial things you can do to help are:</h4> <ol> <li><strong>Reach out to a person who may be struggling with suicidal thoughts.</strong><br /> It's as easy as saying, "I care, I'm here and I want to listen."</li> <li><strong>Become familiar with suicide risk factors, warning signs and what to do to help.</strong></li> </ol> <p>These two actions can make the <a href="/hometown-health/speaking-of-health/suicide-isnt-about-dying-its-about-perceived-relief" target="_self" title="Opens in same window.">difference between life and death</a>.</p> <h2>Identifying suicide risks</h2> <p>Risk factors do not cause or predict suicide. However, identifying risks helps you be aware of the possibility that someone may consider suicide.</p> <h4>Common suicide risks include:</h4> <ul> <li>Being the victim of bullying</li> <li>Feeling hopeless</li> <li>Feeling a loss of purpose</li> <li>Feeling trapped and that the only way out is death</li> <li>Feeling worthless</li> <li><a href="/hometown-health/featured-topic/brushing-off-the-social-rust" target="_self" title="Opens in same window.">Loneliness</a></li> <li>Shame, guilt and despair</li> <li>Stressful life events</li> <li>Trauma or <a href="/hometown-health/speaking-of-health/speak-out-about-abuse-or-assault" target="_self" title="Opens in same window.">abuse</a></li> </ul> <h2>What are suicide warning signs?</h2> <p>Making certain comments or exhibiting certain behaviors can often indicate a strong likelihood that someone is considering suicide.</p> <h4>Watch for someone who is:</h4> <ul> <li>Acting agitated, anxious or reckless</li> <li>Displaying extreme mood swings</li> <li>Giving away valued personal belongings</li> <li>Increasing drug or <a href="/hometown-health/speaking-of-health/recognizing-and-addressing-a-loved-ones-alcohol-abuse" target="_self" title="Opens in same window.">alcohol use</a></li> <li>Showing anger or rage, or expressing a desire to seek revenge</li> <li>Sleeping too little or too much</li> <li>Talking about being a burden to others</li> <li>Talking about feeling hopeless or having no purpose</li> <li>Talking about feeling trapped or being in unbearable pain</li> <li>Talking about wanting to die or wanting to kill themselves</li> <li>Withdrawing or isolating</li> </ul> <h2>How you can help someone who is feeling suicidal</h2> <p>Becoming more aware of suicidal risk factors and warning signs is the first step. The second step is <a href="/hometown-health/speaking-of-health/suicide-crisis-develop-safety-plan" target="_self" title="Opens in same window.">knowing what to do when someone is potentially suicidal</a>.</p> <h4>Here are four interventions to keep in mind if you're in a situation to help someone who is feeling suicidal:</h4> <ol> <li><strong>Ask.</strong><br /> Directly ask if the person is considering suicide or wants to die. Avoid asking why. Instead, request that the person help you understand his or her thought process and current struggles. Thank the person for being honest and trusting you.</li> <li><strong>Be willing to listen.</strong><br /> Get involved and suspend judgment during your conversation. Be authentic, empathetic and sincere.</li> <li><strong>Reduce risks.</strong><br /> Remove or secure all guns, ammunition, and prescription and over-the-counter medications from the person's possession. Even acetaminophen and ibuprofen can be dangerous in this situation.</li> <li><strong>Seek help for urgent needs.</strong><br /> If someone verbalizes suicidal thoughts, has a plan, or tells you they will kill themselves, call 911 immediately or take the person to the nearest emergency department.</li> </ol> <h2>Know about available resources</h2> <h4>Note these crisis phone numbers:</h4> <ul> <li><strong>988 Suicide and Crisis Lifeline</strong><br /> Call 988 or chat at <a rel="noopener" href="https://988lifeline.org/" target="_blank" title="Opens in a new window.">988lifeline.org</a>.</li> <li><strong>Crisis text line</strong><br /> Text "HOME" to 741-741.</li> </ul> <p>Everyone plays a role in suicide prevention. Stay aware of risks and warning signs, and do not hesitate to offer help when needed.</p> <p><em><a href="/providers/jessie-wolf-licsw" target="_self" title="Opens in same window">Jessie Wolf</a> is a clinical social worker in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Adolescent behavioral health, ages 13-17</li> <li>Anxiety disorders</li> <li>Attention-deficit/hyperactivity disorder (ADHD) assessment and treatment with adults and children, ages 6-17</li> <li>Depressive disorders</li> <li>Grief and loss</li> <li>Life transitions</li> <li>Posttraumatic stress disorder (PTSD) and trauma-related disorders for adults</li> </ul>L.I.C.S.W.<p>I am committed to meeting patients where they are in their emotional and physical health journey. I work with adolescents (ages 13–17) and adults, providing diagnostic assessments and evidence‑based psychotherapy. I partner with patients to create their individualized treatment plan to help them achieve their treatment goals. </p> <p>Evidence‑based psychotherapy methods I use are cognitive behavioral therapy (CBT), cognitive processing therapy (CPT), dialectical behavioral therapy (DBT) informed skills, solution‑focused brief therapy and motivational interviewing. My clinical areas of interest include attention-deficit/hyperactivity disorder (ADHD), trauma and related concerns, depression and anxiety disorders, and life transitions, with a focus on delivering coordinated, whole‑person care that supports healing and long‑term well‑being.</p><p><strong>Education </strong></p> <ul> <li>Master's degree, Social Work, Minnesota State University-Mankato</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Hospice and Palliative Care, Mayo Clinic Health System-Mankato</li> <li>Nursing Home and Rehab Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>ADHD, Certified Clinical Services Provider </li> <li>Licensed Independent Clinical Social Worker</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Professional Society of ADHD and Related Disorders</li> <li>National Social Work Association</li> </ul> <p><strong>Academic Rank</strong></p> <ul> <li>Instructor in Social Work, Mayo Clinic College of Medicine and Science</li> </ul>Wolf<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jessie-wolf-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B680201D1A0D763676AD889806D46E00" alt="Jessie Wolf LICSW" width="280" height="280" DisableNVelocity="true" />Jessie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14640821Jessie Wolf LICSW1{2B88C934-922C-4130-B661-197B59D83899}|{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/two-people-talking-headphones.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8182E92B772702A589B3B2B1A492C29E" alt="Two people talking with one wearing headphones around the neck" width="660" height="370" DisableNVelocity="true" />Suicide PreventionSuicide is a major concern in the U.S. According to the Centers for Disease Control and Prevention, suicide was among the top nine leading causes of death for people ages 10–64 and the second leading cause of death for people ages 10–14 and 25–34. The positive news is that with the right information and willingness to reach out to someone in need, we all can help prevent suicide.<br /><br /><strong>If you are having suicidal thoughts, call the 988 Suicide and Crisis Lifeline at <a href="tel:988">988</a>, or chat at <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://988lifeline.org/" target="_blank" title="Opens in a new window.">988lifeline.org</a>.</strong>Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Michele Halterman12/2/2021It's easy to get caught up in the stress and chaos that accompany the holiday season. Can the stress impact your heart health or contribute to a heart attack? A cardiologist weighs in.Women's health: Can holiday stress lead to a heart attack? <p>It's easy to get caught up in the stress and chaos that accompany the holiday season each year. For some women, their busy lives become even more hectic, as additional shopping, cooking and spending combine to add even more anxiety. The result can be overwhelming. In addition, women often ignore the symptoms of heart disease and put the health needs of friends and family before their own.</p> <h4>Take a moment to view this American Heart Association video about what may seem like a typical morning family routine:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/_JI487DlgTA" title="Just a little heart attack" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p>This portrayal may seem a little over the top, but many people take pride in being able to accomplish a multitude of tasks and trying to be everything to everyone. However, this can negatively affect physical and mental health, especially if one's personal health is ignored.</p> <p>Heart disease is the No. 1 killer for men and women. More women die of heart disease than of breast cancer. Taking care of heart health is important, and that includes avoiding risk factors or behaviors that lead to heart disease, recognizing symptoms of heart disease and seeking treatment for heart disease.</p> <h2>Risk factors for heart disease</h2> <p>Traditional risk factors for coronary artery disease include high cholesterol, high blood pressure, smoking cigarettes and obesity. In addition, nontraditional risk factors, such as stress, anxiety and depression, also affect heart health.</p> <p>People often underappreciate the negative effects that psychosocial stress can have on their heart health. Psychosocial stressors are life situations that cause unusual or intense stress, such as divorce, family conflicts, death of a loved one, prolonged illness or natural catastrophe.</p> <p>Studies have shown that depression and psychosocial stress are associated with heart attacks. In addition, high stress levels have been shown to negatively affect health recovery after a heart attack. Therefore, it's important to address the traditional and nontraditional risk factors for heart disease to maintain a healthy heart. It is also important to recognize that the traditional and nontraditional risk factors for heart disease affect women differently than men.</p> <h2>How does stress lead to heart attacks?</h2> <p>Psychosocial stress can be short-term or long-term, and both types have been associated with heart disease. Exactly how stress leads to a heart attack is still being studied.</p> <p>Emotional stress can lead to an increase in blood pressure, or hypertension, which subsequently leads to heart disease and plaque buildup in the coronary arteries. Emotional stress also can lead to increased level of stress hormones, or cortisol. These hormones affect platelets and autonomic tone, which is how your body controls involuntary functions such as heart rate and blood pressure. All these factors play a role in heart disease.</p> <p>Stress also can lead to unhealthy mechanisms to cope with stress, such as stress eating or substance abuse, and not exercising, which in turn can lead to heart disease.</p> <p>Also, short-term severe stressful situations often can cause severe but usually temporary heart failure. This condition is called broken heart syndrome, also known as takotsubo cardiomyopathy, apical ballooning syndrome or stress cardiomyopathy.</p> <h3>Several risk factors can play a bigger role in the development of heart disease in women, including:</h3> <ul> <li><strong>Diabetes</strong><br> Women with diabetes are at greater risk of heart disease than men with diabetes.</li> <li><strong>Mental stress and depression</strong><br> Women's hearts are affected by stress and depression more than men's hearts. Depression makes it difficult to maintain a healthy lifestyle and follow recommended treatment, so talk to your health care provider if you're having symptoms of depression or anxiety.</li> <li><strong>Smoking</strong><br> Smoking is a greater risk factor for heart disease in women than it is in men.</li> <li><strong>Inactivity</strong><br> A lack of physical activity is a major risk factor for heart disease, and some research has found women to be more inactive than men.</li> <li><strong>Alcohol consumption</strong><br> Red wine has some qualities that suggest it's good for your health, but it needs to be consumed in moderation. This excludes other forms of alcohol. Note that calories can affect weight.</li> <li><strong>Menopause</strong><br> Low levels of estrogen after menopause significantly increase a woman's risk of developing heart disease. Also, developing premature menopause, especially before 40, markedly increases a woman's long-term risk of heart disease.</li> <li><strong>Pregnancy complications</strong><br> Research has found that if you had pregnancy complications, such as high blood pressure or diabetes, or even premature delivery, you and your baby have an increased risk of heart disease in the future.</li> <li><strong>Inflammatory diseases</strong><br> Women are more likely to have inflammatory disorders like rheumatoid arthritis or lupus. Women with these or other similar diseases have a higher risk of heart disease.</li> </ul> <p>Research is ongoing in other heart disease risk factors in women.</p> <h2>Is heart disease something only older women should worry about?</h2> <p>Women of all ages should take heart disease seriously. Women under 65, or those with the above risk factors, and especially those with a family history of heart disease, need to pay close attention to heart disease risk factors.</p> <h2>What are the differences of heart disease symptoms in women?</h2> <p>Women and men are equally likely to present with chest pain, pressure or discomfort.</p> <h4>However, women are more likely to have other associated symptoms including:</h4> <ul> <li>Neck, jaw, shoulder, upper back or abdominal discomfort</li> <li>Shortness of breath</li> <li>Pain in one or both arms</li> <li>Nausea or vomiting</li> <li>Sweating</li> <li>Lightheadedness or dizziness</li> <li>Unusual fatigue</li> </ul> <p>Don't wait until it's too late. If you experience chest pain with the symptoms mentioned above, don't wait until it is too late. It's important to call 911 right away.</p> <h2>Managing holiday stress</h2> <p>Stress can occur at different levels. A little stress associated with deadlines and obligations can help motivate people to accomplish tasks. Chronic stress is caused by extreme ongoing struggles, along with lack of control or meaning.</p> <p>For many women, the holiday season brings the most cherished moments in their lives, but also it can be among the most stressful time of year. Often this is because people carry expectations influenced by memories and societal pressures ― a smiling happy family photo on holiday cards, the smell of grandma's home cooking at Hanukkah, seeing a Christmas tree lit or singing your favorite Kwanzaa song. These sights, smells and sounds of the season in homes become the mental representations that people measure their happiness and satisfaction. However, these visions don't always match reality, and that can lead to stress.</p> <p>At any time, but especially during the holidays, the key to coping is setting realistic expectations. Take a few moments as a family to write down what would make the holidays an enjoyable time with those you love. And let go of the things that add stress and no joy.</p> <h4>Other lifestyle changes that can help curb stress during the holidays or any time during the year include:</h4> <ul> <li><strong>Increase physical exercise.</strong><br> Find an exercise regimen that works for you. This can include daily walks or riding a bicycle. Start slow and gradually lengthen these regimens over time.</li> <li><strong><a href="/hometown-health/speaking-of-health/mindfulness-meditation-improve-your-quality-of-life" target="_self" title="Opens in same window.">Practice relaxation exercises</a>.</strong><br> Incorporate muscle relaxation techniques, such as breathing exercises, to deal with anxiety and stress into your daily routine.</li> <li><strong>Make a connection to your spirituality.</strong><br> Spirituality has many definitions, but at its core spirituality helps to give your life a clearer purpose and a greater connection to the world and others. It's not necessarily connected to a specific belief system or even religious worship. Try prayer, meditation or keep a journal to express your feelings and focus your attention.</li> <li><strong>Seek professional help.</strong><br> Get an annual physical and talk to your health care provider about your health, including psychosocial stress.</li> <li><strong><a href="/topics/eat-well" target="_self" title="Opens in same window.">Eat a healthy diet</a>.</strong><br> Opt for whole grains, a variety of fruits and vegetables, low-fat or fat-free dairy products and lean meats. Avoid added sugars, saturated fats or transfats, and high amounts of salt.</li> <li><strong><a href="/hometown-health/speaking-of-health/balancing-the-risks-benefits-of-alcohol" target="_self" title="Opens in same window.">Limit alcohol</a>.</strong><br> If you have more than one drink a day, cut back. One drink is approximately 12 ounces of beer; 5 ounces of wine; or 1.5 ounces of distilled spirits, such as vodka or whiskey.</li> <li><strong><a href="/services-and-treatments/tobacco-treatment" target="_self" title="Opens in same window.">Stop smoking</a>.</strong><br> If you smoke, plan to quit.</li> <li><strong>Monitor your heart health.</strong><br> Know your numbers for blood pressure, blood glucose and cholesterol.</li> </ul> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2021/outside-wearing-knit-hat-with-coat.jpg?h=370&iar=0&w=660&sc_lang=en&hash=17E9D0C165C8807C6D4B87C85115008C" alt="Outside wearing knit hat with coat" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Stress ManagementGuidance to help you reduce and manage daily stress.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Michele Halterman1/10/2023Do cold, dark days leave you longing for warm sunshine? Mood changes can occur with the changing seasons. Learn about seasonal affective disorder and how you can manage the symptoms.Seasonal affective disorder explained<p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651" target="_blank" title="Opens in a new window.">Seasonal affective disorder</a>, or SAD, is a variation in mood relating to the season and is considered a form of depression. There are two types: <a href="/hometown-health/speaking-of-health/seasonal-affective-disorder-not-just-the-winter-blues" target="_self" title="Opens in same window.">fall/winter onset</a> and spring/summer onset. The type of SAD you've most likely heard of is the one with symptoms starting at the end of fall and early winter, usually improving in spring.</p> <h2>Symptoms of fall/winter onset SAD include: </h2> <ul> <li>Mood changes</li> <li>Fatigue and lower energy levels</li> <li>Sleep changes</li> <li>Withdrawal from others and activities that are usually enjoyable</li> <li>Feeling aches and pains </li> <li>Increase in appetite and, more specifically, carb cravings </li> <li>Weight gain</li> </ul> <h2>Dealing with the effects of seasonal affective disorder</h2> <p>The number of people who experience fall/winter SAD tends to be higher further from the equator. This is thought to be because of the lack of light in the winter months, which causes a drop in serotonin levels.</p> <h3>You can combat the effects of SAD by:</h3> <ul> <li>Taking prescribed medication to increase serotonin levels.</li> <li>Taking vitamin D supplements.</li> <li>Getting exercise, specifically aerobic exercise.</li> <li>Ensuring quality sleep by turning off technology at least one hour before bed, avoiding long naps during the day and keeping regular sleep and wake times, even on the weekends.</li> <li>Using light therapy.</li> </ul> <p>Light therapy can be one of the most effective ways to improve SAD and generally is considered safe. Speak to your health care professional if you have retinal disorders, or have conditions or take medications that make you sensitive to the sun.</p> <p>A sunny day is considered 50,000–100,000 LUX — the measure of illuminance — and a cloudy day is considered 2,500 LUX. Walking at least 30 minutes outside or on a cloudy day for two hours can help alleviate the symptoms.</p> <h3>However, most people can't make time to fit in two hours of walking, so there are other ways to increase daily light intake:</h3> <ul> <li><strong>A light box or lamp with 10,000 LUX</strong><br /> <img alt="Using lightbox for seasonal affective disorder" src="/-/media/national-files/images/hometown-health/2018/seasonal-affective-disorder.jpg?h=182&w=200&sc_lang=en&hash=32388A3938D4B8D9CEBD6C95AD06363B" style="width: 200px; height: 182px; float: right; margin-bottom: 5px; margin-left: 5px;" /> You only need to use the lamp for 30–60 minutes daily. Try using it first thing in the morning and at the same time every day to get the most benefit. Talk with your health care team to discuss and alternative schedule if you do not see improvement.</li> <li><strong>A dawn simulator</strong><br /> If you have difficulty waking up during dark winter mornings, a dawn simulator is an alarm clock with a light that progressively gets brighter 30–60 minutes before your alarm goes off. A dawn simulator can be used alone or in combination with a light box.</li> </ul> <p><a href="/hometown-health/featured-topic/recognizing-seasonal-affective-disorder-sad" target="_self" title="Opens in same window.">Recognizing the symptoms of SAD</a> can prevent them from becoming severe. If your symptoms persist or worsen, contact your health care professional to discuss your concerns. </p> <h2>Watch this video about seasonal affective disorder:</h2> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/TWtrS8Qvo1Q" title="Season affective disorder" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><em><a href="/providers/kyja-stygar-md" target="_self" title="Opens in same window.">Kyja Stygar, M.D.</a>, sees patients in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em> </p><ul> <li>Behavioral health</li> <li>Family medicine</li> <li>Gender-affirming care</li> <li>Pediatrics</li> <li>Prenatal care, including deliveries at the hospital</li> <li>Women's health</li> </ul>M.D.<p>I grew up in Eau Claire and returned to the area to be near family. I enjoy the outdoors with gardening, hiking, biking and kayaking.</p><p><strong>Education</strong></p> <ul> <li>Medical College of Wisconsin-Milwaukee</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Practice, UW Health Fox Valley</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>Society of Teachers of Family Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Stygar<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/kyja-stygar-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7E96C8C7EA40638FE2257BF7C24AC8E4" alt="Kyja Stygar, M.D." width="280" height="280" DisableNVelocity="true" />{1D673FAD-1DF2-4856-A86D-ED615A7310F2}Kyja<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12585912Kyja Stygar, M.D.1{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}|{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{61776FD2-05E8-47E9-AB55-EE465BD29A19}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}<img src="/-/media/national-files/images/hometown-health/2022/winter-walking-wearing-sweaters.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BD28B76D69C09B3ACDE12EA15CE852EE" alt="Winter walking wearing sweaters" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.DepressionDepression is a medical illness that causes a persistent feeling of sadness, loss of interest and, sometimes, physical symptoms. It's also called major depression, major depressive disorder and clinical depression.Michele Halterman1/18/2018<p>You’ve been hit hard by your first cold of the season and stop by the store for supplies. <span>Herbal supplements sound like healthy, natural choices for treating colds and addressing a host of other health concerns. But that’s not necessarily true.</span></p>Supplements: What you need to know<img alt="Supplements" src="/-/media/national-files/images/hometown-health/2018/supplements.jpg?h=300&w=300&sc_lang=en&hash=70C8BD24213105E64B5771F92D49C88E" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p>You’ve been hit hard by your first cold of the season and stop by the store for supplies. Tissues? Definitely. Chicken noodle soup? Absolutely. Echinacea? Maybe not.</p> <p>Herbal supplements, such as echinacea, may sound like healthy, natural choices for treating colds and addressing a host of other health concerns. But that’s not necessarily true. In some cases, herbal supplements can even be dangerous. Here are a few things you need to know before you buy.</p> <h4>SUPPLEMENTS ARE LOOSELY REGULATED</h4> <p>Herbal supplements are considered dietary supplements by the FDA. That means they’re regulated differently than items sold as prescription or over-the-counter drugs. And those regulations <span class="RadEWrongWord" id="RadESpellError_4">aren</span>’t as strict for supplements as they are for medications.</p> <p>“Companies can sell dietary supplements without doing any safety testing and before seeking FDA approval,” says <a href="/providers/randy-foss-md" target="_self" title="Opens in same window.">Randy Foss, M.D.</a>, a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician at <a href="/locations/lake-city" target="_self" title="Opens in same window.">Mayo Clinic Health System in Lake City</a>, Minnesota. FDA oversight comes in after the supplement is on the market. “The FDA monitors the manufacturing process and responds to safety issues that come up.”</p> <h4>IS THERE TRUTH IN ADVERTISING?</h4> <p>Companies that make herbal supplements are allowed to make claims about their products’ effectiveness as long as they have evidence to support the claims. However, companies do not need to submit this evidence to the FDA. That should make you think twice about what’s on the packaging, says Dr. Foss.</p> <p>“If it sounds too good to be true, it probably is,” Dr. Foss says. Instead of trusting a product’s advertising, he recommends doing your own research. The <a href="https://ods.od.nih.gov/" target="_blank" title="Opens in a new window.">Office of Dietary Supplements</a> is one place to go for unbiased information. Your health care provider is another good resource.</p> <h4>FIND OUT WHAT'S INSIDE</h4> <p>Companies must include a complete list of ingredients on their supplement labels. Since the FDA does not test supplements, it’s up to companies to report what’s in the pills produced.</p> <p>Research has found that this honor system is not so honorable. For example, a 2015 study by the New York State Attorney General’s Office found that 4 out of 5 products tested did not include the herbs listed on their labels, and many were full of fillers, such as powdered rice. The study also found some pills included ingredients not listed on their labels, including some that could be dangerous to people with allergies.</p> <h4>WHEN TO AVOID SUPPLEMENTS</h4> <p>Certain people should avoid supplements altogether.</p> <p>“Some supplements can cause serious side effects if mixed with a prescription or over-the-counter medication,” says <a href="/providers/jamie-johannes-do" target="_self" title="Opens in same window."><span class="RadEWrongWord" id="RadESpellError_10">Jamie</span> <span class="RadEWrongWord" id="RadESpellError_11">Johannes</span>, D.O.</a>, a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician at <a href="/locations/lake-city" target="_self" title="Opens in same window.">Mayo Clinic Health System in Lake Crystal</a>, Minnesota. That includes aspirin, blood thinners and blood pressure medications. “Talk to your provider if you take medication and are thinking of adding a supplement.”</p> <p>Women who are pregnant or breastfeeding also should check with their health care providers before taking supplements.</p> <p>Visit the <a href="https://www.fda.gov/Food/DietarySupplements/default.htm" target="_blank" title="Opens in a new window.">U.S. Food & Drug Administration</a> or <a href="https://nccih.nih.gov/" target="_blank" title="Opens in a new window.">National Center for Complementary and Integrative Health</a> to learn more about supplements.</p><img src="/-/media/national-files/images/hometown-health/2018/supplements.jpg?h=504&iar=0&w=504&sc_lang=en&hash=4D1FBBDA47E4836493F66AAAD18B0641" alt="Supplements" width="504" height="504" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Integrative MedicineUnderstanding total health, not just of the body, but of the mind and the spirit, enhances the natural healing process allowing you to feel more empowered, have more energy and experience tranquility.Michele Halterman1/19/2018<p>Midwesterners know how to make the most of winter. We skate, ski, sled and snowshoe our way through the coldest months of the year. But if those standard “S” sports are starting to feel a little stale, there are plenty of other options.</p>Cold weather exercises to try<img alt="Cold weather exercsies" src="/-/media/national-files/images/hometown-health/2018/cold-weather-exercsies.jpg?h=300&w=300&sc_lang=en&hash=A5BF6426EC429468E2B684A0A3ADC6BC" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p><em>By Mayo Clinic Health System staff</em></p> <p>Midwesterners know how to make the most of winter. We skate, ski, sled and snowshoe our way through the coldest months of the year.</p> <p>But if those standard “S” sports are starting to feel a little stale, there are plenty of other options. Try one of these activities if you’re looking for a new winter workout:</p> <h4>Broomball</h4> <p>It’s like hockey, but without skates. Or a puck. And instead of a stick, players use brooms, which actually are a special stick with a molded end shaped like broom. But the team makeup is the same — three forwards, two defensive players and a goalie. And, like hockey, it’s an intense cardio workout. </p> <h4>Curling</h4> <p>There’s more to curling than meets the eye. The sweeping motion required to steer the rock — the 40-pound stone players slide across the ice — can raise your heart rate. “And you have to squat low on the ice to throw the rock, which requires balance,” Dr. Payne says.</p> <h4>Fat biking</h4> <p>Biking is not just for summer anymore. Fat biking, which involves wide tires with low air pressure, is a great way to hit the trails in the winter. “It’s low impact, but requires quite a bit of balance and challenges your core,” Dr. Payne says.</p> <h4>Skijoring</h4> <p>What do you get when you combine cross-country skiing and dog sledding? Skijoring. Harness up your pooch and hit the trails for a workout that benefits you both. Look for skijoring club information online to get started.</p><img src="/-/media/national-files/images/hometown-health/2018/cold-weather-exercsies.jpg?h=504&iar=0&w=504&sc_lang=en&hash=30618C695FC22195797CEE76EBDDE917" alt="Cold weather exercsies" width="504" height="504" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman4/29/2019<p>No one looks forward to their menstrual cycle and the pain and other symptoms it brings with it, but what if you’re too dry to use tampons to combat the bleeding? There are a few factors that can cause dryness and a few ways to treat the problem.</p>Too dry for tampons: Now what?<img alt="Too dry for tampons" src="/-/media/national-files/images/hometown-health/2018/too-dry-for-tampons.jpg?h=300&w=300&sc_lang=en&hash=57910C323520412C4F4208672F303785" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>No one looks forward to their menstrual cycle and the pain and other symptoms it brings with it, but what if you’re too dry to use tampons to combat the bleeding? There are a few factors that can cause dryness and a few ways to treat the problem. </p> <p>Typically, <a href="/hometown-health/speaking-of-health/vaginal-dryness-symptoms-causes-and-remedies" target="_self" title="Opens in same window.">vaginal dryness</a> isn’t normal, unless you’re starting <a href="/hometown-health/speaking-of-health/too-embarrassed-to-ask-part-3" target="_self" title="Opens in same window.">menopause</a> or just have had a baby. If those situations don’t apply to you, it could also be any of these reasons:</p> <ul> <li>Estrogen deficiency (this can have various causes) </li> <li>Menopause</li> <li>Psychological and relationship issues</li> <li>Medications for blood pressure, antihistamines, anticholinergics and birth control, specifically the Depo shot.</li> <li>Postpartum status, especially if you’re breastfeeding</li> <li>Removal of ovaries</li> <li>Douching</li> <li>Vulvar skin disorders </li> </ul> <h4>If you’re experiencing vaginal dryness, try these solutions:</h4> <ul> <li>Use vaginal lubricants that are oil- or water-based </li> <li>Use a vaginal moisturizer</li> <li>Get estrogen hormones/therapy</li> <li>Avoid wearing silk clothing or undergarments; try cotton instead. </li> <li>Avoid taking bubble baths or the use of scented soaps or lotions as these can cause more irritation and dryness </li> </ul> <p>If you’re unsure what could be causing your vaginal dryness or where to begin with the solutions, see your health care provider for further evaluation and treatment as needed.</p><img src="/-/media/national-files/images/hometown-health/2018/too-dry-for-tampons.jpg?h=504&iar=0&w=504&sc_lang=en&hash=3BB649F4C636A22710E071D31579B189" alt="Too dry for tampons" width="504" height="504" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Michele Halterman1/26/2024It's common to deal with a sore throat, runny nose or cough during winter. Taking a close look at your symptoms can help you determine if you have a common cold or if allergies may be affecting you.Is it an allergy or a common cold?<p>Did you know a sore throat or runny nose may be something other than a common cold? Taking a closer look at these and other symptoms can help you determine if it's a cold you're up against or allergies that may be affecting you.</p> <h2>Allergies occur year-round</h2> <p>If you're allergic to pollens, you may feel an improvement in <a href="/hometown-health/speaking-of-health/say-goodbye-to-springtime-allergies" target="_self" title="Opens in same window.">spring and summer allergy symptoms</a> during colder winter months. However, if you are sensitive to indoor allergens, such as mold, pet dander or dust mites, your allergy symptoms may be more pronounced during winter when you spend more time indoors, because your home's furnace dries the air and circulates allergen particles throughout your home. </p> <h2>Allergies and common cold differences</h2> <p>Colds are caused by contagious viruses, which are spread by sneezing, coughing, shaking hands or touching contaminated surfaces. Your immune system <a href="/hometown-health/speaking-of-health/7-ways-to-combat-coughs-and-colds" target="_self" title="Opens in same window.">fights off the infection</a> and your symptoms usually resolve after a couple of weeks.</p> <p>Allergies are due to an immune reaction to something in the environment, such as dust or pollen. Both colds and allergies can cause <a href="/hometown-health/speaking-of-health/solve-chronic-stuffy-nose-with-intense-cooling" target="_self" title="Opens in same window.">nasal congestion</a>, sneezing and coughing but allergies are not contagious and do not routinely resolve after a couple of weeks.</p> <h3>Consider these additional distinctions between colds and allergies:</h3> <ul> <li>A runny, <a href="/-/media/shared-files/images/regional-images/swmn/allergy/chronic-sinusitis.jpg" target="_self" title="Opens in same window.">stuffy nose</a> is common with both colds and allergies.</li> <li>Body aches are more likely to be present with colds than allergies.</li> <li>Colds most often occur during winter months. Allergies occur at any time of the year.</li> <li>Cold symptoms take a few days to appear after an infection. Allergy symptoms can begin immediately after contact with triggers.</li> <li>Colds tend to last anywhere from three to 14 days. Allergies can last days to months.</li> <li><a href="/hometown-health/speaking-of-health/why-are-you-coughing-so-much" target="_self" title="Opens in same window.">Cough often is present</a> with a cold and sometimes with allergies.</li> <li>Fatigue is sometimes present with both colds and allergies.</li> <li>Fever is rare with a cold and never with allergies.</li> <li>Itchy, watery eyes are rare with a cold but often with allergies.</li> <li>Sore throat is more likely with a cold than with allergies.</li> <li>The most crucial difference is that colds usually don't last longer than 14 days.</li> </ul> <h2>Common indoor or winter allergens</h2> <h3>Even the cleanest of homes can be a hotbed for indoor allergens. Some of the main culprits include:</h3> <ul> <li><strong>Animal dander</strong><br> Despite what you may hear, breeds of dogs or cats touted as hypoallergenic still cause allergies whether or not they shed. People are not allergic to animal hair; they're allergic to an allergen found in the saliva, dander, or dead skin flakes, and urine of any mammal.</li> <li><strong>Cockroach droppings</strong><br> Cockroaches are common pests whose droppings can cause environmental issues.</li> <li><strong>Dust mites</strong><br> These microscopic pests thrive in warm, humid environments where skin flakes collect, such as bedding, upholstered furniture and carpeting.</li> <li><strong>Indoor dust and mold</strong><br> Mold can colonize in a humidifier, causing more harm than good.</li> </ul> <h2>Tips to help reduce allergens in your home</h2> <h3>There are a few suggestions you can try to help combat indoor allergens in your home:</h3> <ul> <li>Block crevices, wall cracks and windows where cockroaches may enter. Keep food in containers with lids, use garbage cans with lids and wash dishes immediately after use. Clean under stoves, refrigerators and toasters where crumbs can accumulate.</li> <li>If you have indoor pets, keep them out of bedrooms and other rooms where you spend most of your time. Try to minimize contact and wash your hands after touching.</li> <li>Launder clothing regularly, particularly after being near pets or other allergens.</li> <li>Place zipped protectors on pillows and mattresses to keep out dust mites. </li> <li>Remove mold growth on hard surfaces in your home like bathrooms and kitchen with water, detergent and, if necessary, a 5% bleach mixture. </li> <li>Repair and seal leaking roofs or pipes. Use dehumidifiers in damp basements, making sure to empty and clean the unit regularly.</li> <li>Try to keep humidity levels low — around 40 to 50% — in your home.</li> <li>Use a high-efficiency particulate air, or HEPA, filter vacuum. These filters are <a href="/hometown-health/speaking-of-health/cleaner-air-layer-of-protection-from-covid-19" target="_self" title="Opens in same window.">rated at least 99.97% efficient</a> at trapping particles of 0.3 microns in size.</li> <li>Vacuum carpets often, or replace carpet with hardwood floor, tile or linoleum.</li> <li>Wash all bedding weekly in hot water, which is about 130 F.</li> </ul> <p><em>Richard Crockett, M.D., is an immunologist in <a href="/services-and-treatments/immunology" target="_self" title="Opens in same window.">Allergy & Asthma</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a> and <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2024/petting-a-cat.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1F662DA126B4ED9A387FEDA4F7DE0256" alt="Petting a cat" width="660" height="370" DisableNVelocity="true" />Allergy and AsthmaOur allergists provide care for your allergies, asthma and conditions that affect the immune system's ability to defend the body against foreign or abnormal cells. The main treatment goal is your satisfaction when your condition is under control and quality of life is improved.Michele Halterman9/29/2022<p>Water is essential to keep your body functioning properly. That's why you need eight to 12 cups a day. Here's how to develop healthy water habits.</p>Water: Essential for your body<p>Drinking water does more than just quench your thirst. It's essential to keeping your body functioning properly and feeling healthy.</p> <p>Nearly all of your body's major systems depend on water to function and survive. With water making up about 60% of your body weight, it's no surprise what staying hydrated can do for you.</p> <h2>Here are just a few examples of the ways water works in your body: </h2> <ul> <li>Regulates body temperature</li> <li>Moistens tissues in the eyes, nose and mouth</li> <li>Protects body organs and tissues</li> <li>Carries nutrients and oxygen to cells</li> <li>Lubricates joints</li> <li>Lessens burden on the kidneys and liver by flushing out waste products</li> <li>Dissolves minerals and nutrients to make them accessible to your body</li> </ul> <h2>How much water do you need?</h2> <p>Every day, you lose eight to 12 cups of water through breathing, perspiring, and urine and bowel movements. In general, men need at least 12 cups of fluid daily, while women require a minimum of nine cups. Factors that increase your fluid needs include exercise, hot weather, high altitude, a high-fiber diet, and increased losses from caffeine and alcohol intake.</p> <p>Adequate hydration varies from person to person. A practical way to monitor hydration is by observing the color of your urine right after you get up in the morning. Straw- or lemonade-colored urine is a sign of appropriate hydration. Dark-colored urine — about the color of apple juice — indicates dehydration.</p> <p>That's why it's important to <a href="/hometown-health/speaking-of-health/tips-for-drinking-more-water" target="_self" title="Opens in same window.">replenish your body's water supply</a> with beverages and food that contain water.</p> <p>While you should meet most of your fluid needs by drinking water, beverages such as soups, milk, 100% fruit juice and decaffeinated teas are an option. Fruits and vegetables also contain a fair amount of water. Since it's hard to track the amount of water you get from food, it's best to try for at least eight cups of fluid daily.</p> <h2>Ways to stay hydrated</h2> <p>Developing healthy water habits isn't a heavy lift.</p> <h3>By practicing some of these tips, they'll soon become a natural part of your day:</h3> <ul> <li>Start the morning off by drinking a glass of water as soon as you wake up, even before coffee.</li> <li>Carry a water bottle wherever you go.</li> <li>Set goals for yourself.</li> <li>Cut out sugary beverages to avoid empty calories.</li> </ul> <p>By consuming the minimum recommendation of water, you're helping your body function better and improving your overall health. For more information about ways to consume more water and find out if you're getting enough for your body's needs, talk to your health care professional.</p> <p>Don't like plain water? If you like the tingle of carbonated soda, try club soda, seltzer or sparkling water with a splash of fruit juice. If you're looking for a little flavor in your water, try adding a slice of lemon or lime or making fruit-infused water.</p> <h3>Here's a recipe to try:</h3> <p><strong>Strawberry basil-infused water</strong></p> <p>1 pint sliced strawberries<br /> 10 fresh basil leaves, torn<br /> 1 sliced lemon<br /> 2 quarts water</p> <p>Combine strawberries, basil and lemon in a 64-ounce pitcher. Pour water over the top and chill for at least three hours.</p> <p>This refreshing, flavored water can be stored in the refrigerator for up to two days.</p> <h2>Have more questions about hydration? In this video, physician assistant Abbie Bartz explains thirst cues and more:</h2> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/l93BXHdyd00" title="Ask Mayo Clinic Health System: Hydration Matters: Are You Drinking Enough Water?" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <p><em><a href="/providers/allyn-wergin-rdn" target="_self" title="Opens in same window.">Allie Wergin</a> is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition Counseling and Education</a> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2022/hand-holding-water-bottle.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8CD589F24B69703757E503BA08878EF4" alt="Hand holding water bottle" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman2/17/2023Are you looking for a healthy food option and want to try something new or get ideas for an old favorite? Learn why cauliflower is a great choice, and get a delicious recipe.Cauliflower: A versatile nutrition superstar<p>Like many consumers, you may be on a quest for healthier food options and willing to try something new or a new take on a familiar food. If you're diagnosed with celiac disease, you may be looking for gluten-free alternatives. Or maybe you're on the hunt for lower carbohydrate choices.</p> <p>Cauliflower may be just what you're searching for. This versatile veggie can be eaten raw, cooked, roasted, grilled, baked into a pizza crust, or cooked and mashed as a substitute for mashed potatoes. You can even rice cauliflower and serve it in place of white rice.</p> <p>Cauliflower is a member of the cruciferous vegetable family along with Brussels sprouts, cabbage, broccoli, collard greens, kale, kohlrabi, rutabaga, turnips and bok choy. These vegetables all contain a compound that produces a strong, distinct odor that some find unappealing. But this family of vegetables also offers a wide range of health benefits and may reduce the risk of various types of cancer.</p> <h2>Nutrition superstar</h2> <p>When it comes to nutrition, cauliflower is a superstar. It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.</p> <h2>Choosing cauliflower</h2> <p>Look for a cauliflower head that has tight, creamy-white curds and bright-green, firmly attached leaves. Avoid those with brown spots or loose, spread-out sections.</p> <p>Buy a head of cauliflower and separate it into its sections or florets. Or for convenience, purchase a tub of washed, precut florets. Cauliflower wrapped in a cellophane bag can trap moisture and speed up spoiling. Unwrap and transfer cauliflower to a loosely sealed bag with a paper towel to help absorb moisture. Whole heads of cauliflower can be stored in the fridge for four to seven days.</p> <p>To bring more color to side dishes, salads and snacks, try green, orange or purple cauliflower.</p> <h2>New takes on a familiar veggie</h2> <p>As you look for ways to add more veggies to your plate, give cauliflower a try. Toss florets into a food processor to make a cauliflower pizza crust, or mince into small pieces for your next stir fry. And be sure to involve the kids so they learn to try this familiar veggie in new ways.</p> <p>This recipe puts a cauliflower twist on a popular side dish. Make it plant-based by leaving out the cheese.</p> <h3>Parmesan roasted cauliflower</h3> <p><strong> </strong></p> <p>Serves 6</p> <p>1/2 cup panko breadcrumbs<br /> 1/4 cup finely grated Parmesan cheese<br /> 2 tablespoons olive oil<br /> 1 teaspoon fresh lemon zest<br /> 1 teaspoon finely chopped fresh basil<br /> 1/4 teaspoon paprika<br /> 1/4 teaspoon kosher salt<br /> 3 cups small cauliflower florets</p> <p>Fill a medium pot with water and bring to a boil. Heat oven to 375 F. Lightly coat an 8-by-8-inch baking dish with cooking spray.</p> <p>In a small bowl, combine the breadcrumbs, cheese, oil, lemon zest, basil, paprika and salt until well mixed.</p> <p>Place the cauliflower in boiling water for three minutes; drain. Place in the baking dish and sprinkle the breadcrumb mixture evenly over the top. Bake for about 15 minutes or until crust is lightly brown.</p> <p>Nutritional information for 1/2-cup serving: 84 Calories, 6 grams total fat, 1 gram saturated fat, 0 grams trans fat, 4 grams monounsaturated fat, 3 milligrams cholesterol, 163 milligrams sodium,6 grams total carbohydrate, 1 gram dietary fiber, 1 gram total sugars, 3 grams protein</p> <p><a href="/providers/caitlin-terpstra-rdld" target="_self" title="Opens in same window."><em>Caitlin Terpstra</em></a><em> is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em></p>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>University of Wisconsin Hospital and Clinics</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Licensed Dietician</li> <li>Registered Dietitian</li> </ul>Terpstra<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/caitlin-terpstra-rd.jpg?h=280&iar=0&w=280&sc_lang=en&hash=D56D6F5A2B6A4866353C6D74A8883157" alt="Caitlin Terpstra RD" width="280" height="280" DisableNVelocity="true" />Caitlin<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>19992149Caitlin Terpstra, RDN, LD1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2023/roasted-cauliflower.jpg?h=370&iar=0&w=660&sc_lang=en&hash=46C245D97B27B5F479D0C1CFF32212C6" alt="Roasted cauliflower" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman2/26/2018Chris Farley. Heath Ledger. Sigmund Freud. Prince. You likely recognize the names of these famous people, but you might not know what they have in common. They all died from an opioid overdose.Opioid-free anesthesia: The future of pain management<table align="right" style="width: 326px;"> <tbody> <tr> <td><img alt="Anesthesia team in Red Wing" src="/-/media/national-files/images/hometown-health/2018/anesthesia-team-in-red-wing.jpg?h=244&w=326&sc_lang=en&hash=28EE3BAE8F8C42657C9951E038CACC70" style="height: 244px; width: 326px; float: left; margin-bottom: 10px; margin-left: 0px;" class="img-responsive" /> <h5>Members of the Anesthesia team at Mayo Clinic Health System in Red Wing include, left to right, Josh Cochrane, Justin Smith and Ryan Sportel, certified registered nurse anesthetists; Shelly Barker, M.D.; and Mike Sawyer, certified registered nurse anesthetist.</h5> </td> </tr> </tbody> </table> <p>Chris Farley. Heath Ledger. Sigmund Freud. Prince. You likely recognize the names of these famous people, but you might not know what they have in common. They all died from an opioid overdose.</p> <p>Opioids are narcotics derived from poppy seeds, the most recognizable of which include morphine, OxyContin, Percocet, Vicodin, fentanyl and the illicit drug heroin.</p> <p>According to Ryan Sportel and Mike Sawyer, certified registered nurse anesthetists at Mayo Clinic Health System in Red Wing, opioid use can be traced as far back as the ancient Egyptians, who harvested opium to provide pain relief. Over thousands of years, various iterations of opioids have been used in medicine, but recent years have ushered in an unprecedented number of prescriptions for this powerful drug.</p> <h2>A medical mainstay</h2> <p>“Opioids have been a mainstay of pain treatment in the U.S. for decades,” says Sawyer. “We really started to see an uptick in opioid prescriptions in the early 1980s, when pharmaceutical companies came to providers and said, ‘If your patient needs them, they’re safe and won’t be addictive.’ But pharmaceutical companies didn’t have solid data to support those claims, and providers trusted that information and opioids.”</p> <p>The number of opioid prescriptions given and the number of related deaths have quadrupled since 1999 according to studies by John Hopkins University and The University of California San Francisco Medical Center. These studies also found that opioid use is connected to surgery. Roughly half of all surgical patients experience pain after surgery, and 24 percent of those patients can’t find adequate pain relief. There are 100 million inpatient and outpatient surgeries and procedures in the U.S. every year, and 5.9 to 6.5 percent of patients persistently use opioids after major and minor procedures, respectively. </p> <p><span>To put opioid use into perspective, the U.S. comprises 4.4 percent of the world’s population, yet consumes 80 percent of the world’s opioid supply, according to the universities’ studies. As many as 2 million Americans have a prescription opioid use disorder, which is the medical term for addiction.</span></p> <h2>Deadly drugs</h2> <p>To be sure, there are appropriate uses for prescription opioids. “In OB-GYN and other surgical branches, we believe it’s important to make sure that patients have proper pain control after surgery,” says Rubin Raju, M.D., an OB-GYN provider at Mayo Clinic Health System in Red Wing and Mayo Clinic Hospital – Methodist Campus. “Pain can impede recovery by making it difficult for patients to get out of bed and take deep enough breaths postoperative, which can lead to blood clots and cause respiratory problems, respectively. We focus on enhanced recovery after surgery, which means we want patients up and moving as quickly as possible after surgery. This practice decreases complications after surgery and facilitates recovery.”</p> <p>Although providers agree that opioids are occasionally required for the recovery process, they believe opioids should only be used as a last resort.</p> <p>“Opioids do work, for a limited period of time, but we only use them for highly acute medical needs,” says Sportel.</p> <p>If opioids do the trick, then what’s the harm in using them? Although opioids can effectively treat pain for the short term, aside from being highly addictive, they eventually can make the pain worse by stimulating nerve cells — a phenomenon called hyperalgesia, in which people become more sensitive to pain after receiving opioids.</p> <p>Sawyer says the body begins building up a tolerance to opioids the moment they enter the system, which immediately opens the door to tolerance and, possibly,<span style="color: red;"> </span>addiction. “Opioids can eventually lead to death, as they interfere with brain signals that tell the body to breathe, which results in respiratory failure,” he says.</p> <h2>Alternative options</h2> <p>Fortunately, health care providers such as Dr. Raju, Sawyer, Sportel and the rest of the anesthesia team in Red Wing have paid attention to the dangerous opioid trends and are responding with safe, effective, opioid-free pain management alternatives rooted in best- practice techniques.</p> <p>“We’re trying to do surgeries without any opioids at all,” says Sportel. Sawyer adds, “It’s a patient-based decision, and we have many options now, including peripheral nerve blocks. We incorporate patients into our process. Before surgery, we give them the evidence-based information so they can be informed consumers. We see a handful of patients per year who have addiction histories, and are concerned about opioids.” Both providers say they communicate the unique needs of each patient to the surgeon preoperative, and that a team of surgical nurse planners also regularly pass along any patient concerns.</p> <p>“There are established protocols for anesthesia care before, during and after surgery at all Mayo Clinic campuses,” Dr. Raju says. “The anesthesia team approaches surgeons to discuss the best methods for each patient, and we are very open to their recommendations.”</p> <p>It’s this team model that allows all the providers to embrace new and effective techniques and collaborate quickly to get patients the best, individualized care possible.</p> <p>“We’ve always been a practice that utilizes peripheral nerve bocks as much as we can,” says Sawyer. “We’re always looking for the next great nerve block because we know it’s better for patients. So we’re at the forefront of best practice in anesthesia.”</p> <p>Sawyer says they have had great success with nerve blocks, where anesthetists deposit local anesthetics directly next to the nerves, which blocks the brain from feeling pain.</p> <p>Opioids act differently in that they affect much more of the body than pain receptors, and can cause drowsiness, constipation, respiratory depression and euphoria. Although euphoria doesn’t sound too bad, in this case the state is caused by the opioids shutting down endorphin receptors in the brain while increasing the amount of opioid receptors. This almost immediately begins the process of addiction because it causes nerve cells to become more sensitive to pain. “The euphoric feeling is what usually causes the addiction,” says Sawyer. “Patients often continue to take opioids long after surgery, even though they might not have much pain.”</p> <p>Managing pain after surgery is a justifiable concern. Sportel says there are two excellent options for postsurgical pain management. The first is the long-acting anesthetic Exparel, which blocks pain for 48 to 72 hours. The second is a device known as a pain pump. When patients opt for a pain pump, a catheter may be placed at the affected nerve site during surgery. Patients can then take the device home for anywhere from three to six days and choose to pump medication into the painful area as needed.</p> <h2>Patient experience</h2> <p>Every patient is different in his or her pain management needs and knowledge about opioids, but JoLyn Williams, a resident of Cannon Falls, Minnesota, opted for opioid-free anesthesia during an adjustment to her intrauterine device last November at Mayo Clinic Health System in Red Wing, where she works as a registered nurse.</p> <p>“Before my surgery, providers brought up the option of opioid-free anesthesia, which would include an injection into my abdomen,” says Williams. “I’m a nurse, so I understand the dangers of opioids, and I agreed to the opioid-free method.”</p> <p>Williams says the nerve-blocking medication was placed deep enough that she had to be put under for the injections themselves, which were beneath muscle tissue, well into both sides of her abdomen. After the nerve blocks were administered, she woke up and waited for the surgery to adjust her IUD.</p> <p>“I was very groggy after the surgery, of course, but I don’t remember feeling very much pain,” says Williams. “It was my first time having surgery and being completely put under. The drugs they gave me put me into another world. It was great; they were definitely effective.”</p> <p>Williams says she had no side effects from her opioid-free anesthesia, and took Tylenol and ibuprofen to manage pain for the first two or three days after surgery. Between her essentially pain-free procedure and well-managed recovery, she says she would certainly recommend opioid-free treatment to others.</p> <p>Dr. Raju says nerve blocks result in higher patient satisfaction, help to suppress the opioid epidemic and, in general, are a much better approach to managing patients’ pain. “This method is the newest treatment plan in pain management and follows the trajectory of where pain management is headed,” he says.</p> <p>Sawyer says that although opioids were the foundation of the practice when he was trained as an anesthetist in the 1990s, the transition to opioid-free care is much needed. “There are many equally effective ways to manage pain, and we have asked many questions in the process of shifting away from administering opioids,” he says. “We consider what we’re doing a real paradigm shift.”</p><img src="/-/media/national-files/images/hometown-health/2018/anesthesia-team-in-red-wing.jpg?h=404&iar=0&w=539&sc_lang=en&hash=B4AF257058F9B27526CA77D0023DA99C" alt="Anesthesia Team in Red Wing" width="539" height="404" DisableNVelocity="true" />Michele Halterman6/1/2023Mindfulness meditation is a simple, quick way to reduce stress that you can do wherever you are. It's often part of larger treatment plans. But what is it and how can it help?How mindfulness meditation improves mental health<p>Quick and simple usually aren't terms used to describe medical treatments. Yet mindfulness meditation is a fast, easy way to reduce stress wherever you are.</p> <p>It's often recommended as part of a comprehensive treatment for physical and mental health conditions. It's considered a type of mind-body complementary medicine. You can incorporate mindfulness meditation into your routine to improve your overall health.</p> <h2>Mindfulness meditation basics</h2> <p>Mindfulness meditation is the practice of purposefully being aware of and focusing your attention on the present moment. Mindfulness allows you to be in tune with your experience — right now in this moment — and to explore with curiosity whatever sensations, thoughts and emotions are present without expectations or judgment.</p> <p>During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This focus can result in enhanced physical and emotional well-being.</p> <h2>Benefits of mindfulness meditation</h2> <p>Mindfulness meditation engages the brain. Think of it as a form of brain exercise. Just as physical exercise keeps your body healthy, mindfulness meditation keeps your brain fit. Research has shown that just five to 15 minutes of daily meditation is all you need to begin experiencing benefits.</p> <h3>After decades of research into the practice, these benefits have been found to include an increase in:</h3> <ul> <li>Cognitive flexibility</li> <li>Diabetes control</li> <li>Emotion regulation</li> <li>Empathy</li> <li>Focus and attention</li> <li>Immune system response</li> <li>Memory</li> <li>Positive emotions</li> <li>Positive relationships</li> <li>Relaxation</li> <li>Self-compassion</li> <li>Self-esteem</li> </ul> <h3>The practice also affects many negative physical and mental symptoms, including decreases in: </h3> <ul> <li>Addictive behaviors</li> <li>Anger and hostility</li> <li>Anxiety</li> <li>Burnout</li> <li>Depression</li> <li>Emotional reactivity</li> <li>Insomnia</li> <li>High blood pressure</li> <li>Need for pain medications </li> <li>Physical pain</li> <li>Post-traumatic stress disorder symptoms</li> <li>Stress</li> </ul> <h2>How to use mindfulness meditation</h2> <p>Many people may think of mindfulness meditation as "sitting on a pillow, being still, with eyes closed." This may work for some, but there are many ways to practice mindfulness meditation.</p> <p>Practicing mindfulness involves using breathing methods, guided imagery, and other strategies to relax the body and mind and help reduce stress.</p> <h3>To try focused breathing meditation:</h3> <ul> <li>Sit down, take a deep breath and close your eyes.</li> <li>Focus on your breath as it moves in and out of your body.</li> </ul> <p>Sitting and breathing slowly for even just a minute can help.</p> <h3>Here are a few other structured mindfulness exercises to try:</h3> <ul> <li><strong>Body scan meditation</strong><br /> Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.</li> <li><strong>Sitting meditation</strong><br /> Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breathing.</li> <li><strong>Walking meditation</strong><br /> Find a quiet place 10 to 20 feet long and walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.</li> </ul> <h3>If you prefer guided imagery meditation, try one of these audio guides: </h3> <ul> <li><a rel="noopener noreferrer" href="https://www.mayo.edu/research/labs/mindful-breathing/~/media/B378C45DB2574C98A4C0B7825CC06D04" target="_blank" title="Opens in a new window.">Ten breath practice introduction</a></li> <li><a rel="noopener noreferrer" href="https://www.mayo.edu/research/labs/mindful-breathing/~/media/A2692AF7EEAC473FB364CB4366626BBC" target="_blank" title="Opens in a new window.">Ten breath practice</a></li> <li><a rel="noopener noreferrer" href="https://www.mayo.edu/research/labs/mindful-breathing/~/media/257EE305DB8C47549B43169B856DC05F" target="_blank" title="Opens in a new window.">What is mindfulness, and tips for the journey</a></li> <li><a rel="noopener noreferrer" href="https://www.mayo.edu/research/labs/mindful-breathing/~/media/51F2CE241F354E509A6DC7BAD2653C47" target="_blank" title="Opens in a new window.">Body scan</a></li> <li><a rel="noopener noreferrer" href="https://www.mayo.edu/research/labs/mindful-breathing/~/media/29A4D7D6E5C6440582D68A6586322C3E" target="_blank" title="Opens in a new window.">Mindful standing yoga practice</a></li> <li><a rel="noopener noreferrer" href="https://www.mayo.edu/research/labs/mindful-breathing/~/media/D0697CAACDA84F2DB55DEFF01A7DC09D" target="_blank" title="Opens in a new window.">Mindfulness meditation on the breath</a></li> <li><a rel="noopener noreferrer" href="https://www.mayo.edu/research/labs/mindful-breathing/~/media/4972C10800E14548B7C58BDC25F90E1C" target="_blank" title="Opens in a new window.">Mindfulness meditation on the body</a></li> <li><a rel="noopener noreferrer" href="https://www.mayo.edu/research/labs/mindful-breathing/~/media/9E9F133F15684F11A33BD0B30A14D16D" target="_blank" title="Opens in a new window.">Mindfulness meditation on sounds, thoughts and emotion</a></li> <li><a rel="noopener noreferrer" href="https://www.mayo.edu/research/labs/mindful-breathing/~/media/CCB6BCC63ADD4E95AF35E3648AD8059D" target="_blank" title="Opens in a new window.">The 3-minute mindful breathing for the daily journey</a></li> </ul> <p>Mindfulness is a supportive strategy to help manage many health issues. It pairs well with other medical treatments and counseling. It's a simple strategy that doesn't require a prescription or special equipment and can be practiced anywhere. Talk with your health care team about incorporating mindfulness meditation into your life, and see if it makes a difference in your health and general sense of well-being.</p> <p><a href="/providers/joel-bobby-licsw" target="_self" title="Opens in same window."><em>Joel Bobby</em></a><em> is a licensed independent clinical social worker in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota.</em></p><ul> <li>Anxiety</li> <li>Child/adolescent behavioral and adjustment issues</li> <li>Cognitive behavioral therapy</li> <li>Depression</li> <li>Mindfulness practices</li> </ul>L.I.C.S.W.<p>I have been providing psychotherapy care for children, adolescents and adults in Albert Lea and Austin since 2005. I enjoy partnering with my patients by using the skills they already possess and teaching them new skills to enhance functioning every day.</p><p><strong>Education</strong></p> <ul> <li>Boise State University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Licensed Independent Clinical Social Worker</li> </ul>Bobby<img src="/-/media/shared-files/images/medical-professionals/full/austin/joel-bobby-licsw.JPG?h=280&iar=0&w=280&hash=EA5AB7DD957135F1235C9B2792CD9468" alt="Joel Bobby LICSW" width="280" height="280" DisableNVelocity="true" />Joel<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14509571Joel Bobby LICSW{2B88C934-922C-4130-B661-197B59D83899}|{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{C4130004-0F31-48C4-AC9F-A4350A75AB24}<img src="/-/media/national-files/images/hometown-health/2023/practicing-mindfulness-meditation.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8711925E7F8F9F52E7D02D8D0A56A2CE" alt="Practicing mindfulness meditation" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Michele Halterman7/25/2023While experiencing a nosebleed may cause you to feel anxious, it's rarely life-threatening. Learn why it happens, what to do if you get one and when you should seek emergency medical care.Taking control of nosebleeds<p>At some point in their lifetimes, most people will experience a nosebleed. It's common for adults and children, especially during dry winter months.</p> <p>Although rarely life-threatening, nosebleeds can cause anxiety and sometimes are difficult to control.</p> <h2>Why do nosebleeds occur?</h2> <p>Epistaxis, more commonly known as a nosebleed, occurs when a small blood vessel in the nose ruptures. The bleeding most commonly arises from the nasal septum, the partition that divides the two sides of your nose on the inside. The rupture can occur when something traumatizes or irritates the mucosa lining of the septum. Common causes are nose-picking, forcefully blowing the nose or an impact to the outside of the nose or face.</p> <p>Nosebleeds are more likely to occur when the nasal mucosa is dry and irritated. When there is low moisture content in the air, such as in the winter when homes are warmed with furnaces or electric heat, the blood vessels are more prone to tearing. A person also may be more likely to experience a nosebleed during an allergy episode or when fighting an upper respiratory infection. </p> <p>Other less common causes of nosebleeds may lead to recurring or serious bleeding. People with clotting or blood vessel disorders like hemophilia or who use anticoagulant medications for a heart condition have a greater risk of recurring nosebleeds. Growths in the nose, perforations in the septum, uncontrolled high blood pressure and some types of nasal sprays also can increase the risk of epistaxis.</p> <h2>Types of nosebleeds</h2> <p>Anterior nosebleeds start in the front of the nose. They are the most common type of epistaxis and usually are identified by brisk bleeding from one nostril. Less commonly, nosebleeds may start from a blood vessel toward the back of the nasal cavity. This type of nosebleed is a posterior bleed and tends to be more severe, often requiring emergency treatment.</p> <h3>Follow these tips to avoid nosebleeds:</h3> <ul> <li>Avoid vigorous nose-blowing and stuffing tissues or other objects into the nose.</li> <li>Discourage children from nose-picking and keep their fingernails trimmed.</li> <li>Use over-the-counter nasal saline sprays and topical moisturizing gels to moisten the nasal mucosa.</li> <li>Use a home humidifier to keep moisture in the air during winter.</li> <li>If you smoke, consider quitting. Tobacco smoke dries out the nasal mucosa and increases the risk of nosebleeds.</li> </ul> <h2>If you get a nosebleed</h2> <p>Fortunately, most nosebleeds stop on their own after a few minutes. By staying calm and following some simple steps, most nosebleeds can be managed without medical assistance.</p> <h3>Follow these steps:</h3> <ol> <li>Gently blow your nose to clear any blood clots.</li> <li>If available, spray an over-the-counter nasal decongestant two to three times into the nostril that’s bleeding, or saturate a cotton ball with the decongestant spray and insert the cotton into the nostril that's bleeding. </li> <li>Apply direct pressure to the nose by pinching the nostrils shut for 10 to 15 minutes. Do not release pressure early to see if the bleeding has stopped. Lean slightly forward to prevent blood from going into the throat. Breathe through your mouth.</li> <li>Repeat the steps if the bleeding doesn't stop after 15 minutes.</li> <li>Seek medical attention if the bleeding doesn't stop after 30 minutes, if you have trouble breathing, have suffered severe nasal trauma or lost significant blood and feel weak.</li> <li>Once the bleeding stops, avoid nose-blowing or strenuous activity for the rest of the day. Begin a daily nasal moisturizing regimen with nasal saline or gel two to three times daily for one to two weeks.</li> </ol> <p>For serious bleeds or frequent nosebleeds, seek medical attention with your health care team or in an <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">emergency department</a>.</p> <p><a href="/providers/sara-packard-pa-c" target="_self" title="Opens in same window."><em>Sara Packard</em></a><em> is a physician assistant in <a href="/services-and-treatments/otorhinolaryngology">ENT (Otorhinolaryngology)</a> in <a href="/locations/faribault" target="_self" title="Opens in same window.">Faribault</a> and <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em></p><ul> <li>General pediatric and adult ENT</li> </ul> <p> </p>P.A.-C.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, University of North Dakota-Grand Forks</li> <li>Physician Assistant, University of South Dakota-Vermillion</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Academy of Physician Assistants</li> <li>National Commission on Certification of Physician Assistants</li> </ul>Packard<img src="/-/media/shared-files/images/medical-professionals/full/owatonna/sara-packard-pac.jpg?h=280&iar=0&w=280&hash=805319D3C3F1EABCCC8597F256DAE2DC" alt="Sara Packard PAC" width="280" height="280" DisableNVelocity="true" />Sara<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15119505Sara Packard, P.A.-C.1<img src="/-/media/national-files/images/hometown-health/2023/holding-tissue-against-nose.jpg?h=370&iar=0&w=660&sc_lang=en&hash=4A86D2CC9169590528A7B8F26AD864BF" alt="Holding tissue against nose" width="660" height="370" DisableNVelocity="true" />Ear, Nose and Throat (ENT)Get information about symptoms, disorders and diseases affecting the ear, nose and throat, and related head and neck structures.Michele Halterman2/15/2018<p>Losing weight is hard. Doing it alone, though, is even harder. When you choose to diet and exercise on your own, you are the only one to hold yourself accountable, which makes it easier to ease up on your health journey.</p>Support increases weight loss success<img alt="Arms holding up words to spell Support" src="/-/media/national-files/images/hometown-health/2018/arms-holding-up-words-to-spell-support.jpg?h=300&w=300&sc_lang=en&hash=7D467EBFAA0A108D7E97CF7D1345F9ED" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p><em>By Mayo Clinic Health System staff</em></p> <p>Losing weight is hard. Doing it alone, though, is even harder. When you choose to diet and exercise on your own, you are the only one to hold yourself accountable, which makes it easier to ease up on your health journey.</p> <p>This is where the benefit of support groups specific to your needs comes in. Structured weight loss classes and support groups allow you to meet regularly to collaborate on ideas, and learn more from health professionals and others in similar situations. Facilitators and participants help you to jump-start your health journey and stay on track by holding you accountable, creating new ideas for meals, problem-solving challenges with social events and restaurant eating, sharing physical activity ideas and gaining support to push you through the tough times.</p> <p>If weight loss classes or support groups don’t fit your needs, asking your friends and family for support is just as beneficial. Support can include emotional or practical support, or inspiration. Knowing you have someone on your side willing to stand by you during the good times and bad throughout your journey is enough to keep you on track and feeling well while doing it.</p> <h4>Support networks are built and maintained by:</h4> <ul> <li><strong>Staying in touch with one another</strong>. Whichever side you’re on, answer texts, phone calls or emails, because support from someone you know can help you get back on track.</li> <li><strong>Understanding the necessity and importance of give and take. </strong>If you are thankful for your support network helping you along the way, tell them, and return the favor if they ever need help.</li> <li><strong>Learning who is best in what role. </strong>Someone you may be close to might not be able to fully support you right now because they are going through a rough patch of their own. Be open to finding someone who can support you in whatever way you need. </li> <li><strong>Finding a partner. </strong>Find someone who will walk or cook a healthy meal with you. The little things add up. </li> <li><strong>Joining in. </strong>Take advantage of community or neighborhood events. Socializing with those around you can be beneficial to your weight loss journey. </li> </ul> <p>If you want to lose and maintain a healthy weight, take others along with you, whether it’s friends, family, strangers or health professionals. Find your support team, whatever they may look like, to cheer you on every step of the way.</p> <p>Find additional <a href="/services-and-treatments/weight-management" target="_self" title="Opens in same window.">weight management resources</a> and <a href="/classes-and-events" target="_self" title="Opens in same window.">class information near you</a> that can help you reach your goals.</p> <p><em>Pam Franz is a registered nurse in <a href="/services-and-treatments/weight-management" target="_self" title="Opens in same window.">Weight Management Services</a> in Eau Claire, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2018/arms-holding-up-words-to-spell-support-cropped.jpg?h=401&iar=0&w=504&sc_lang=en&hash=ADFC14AC53C61D45B837A50F53E409DE" alt="Arms holding up words to spell Support cropped" width="504" height="401" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Micah Dorfner5/12/2022Food intolerances are common, but people often confuse intolerance with allergies. Learn how to distinguish between the two.Food intolerance or food allergy?<p>Food intolerances are common. But many people confuse food intolerance with food allergies.</p> <h2>Food allergy</h2> <p>A food allergy causes an immune system response that affects several organs within the body. These reactions can vary from moderate symptoms, like developing hives or a body rash, to life-threatening symptoms, such as anaphylaxis, which causes your immune system to release a flood of chemicals that can cause you to go into shock.</p> <h4>Other symptoms of food allergies include:</h4> <ul> <li>Tingling of the tongue, lips or face</li> <li>Swelling of the hands, feet, mouth or tongue</li> <li>Rapid pulse or arrhythmia</li> <li>Fainting or near-fainting spells</li> <li>Wheezing or trouble breathing</li> <li>Blurred vision</li> </ul> <p>If you experience any of these symptoms, you should speak to your primary care provider or seek emergency care.</p> <h2>Food intolerance</h2> <p>In contrast, food intolerances typically have less serious symptoms and are more commonly related to the gastrointestinal tract. The most common food intolerances are lactose (dairy) intolerance and food additive intolerances, such as MSG or flavor enhancers.</p> <p>Food intolerance is common. By adulthood, a degree of lactose intolerance develops in the vast majority of persons with African, Asian, Hispanic and American Indian descent. In African Americans, the incidence of lactose intolerance is over 70% by adulthood.</p> <h4>Food intolerances with digestive tract symptoms include:</h4> <ul> <li>Abdominal bloating </li> <li>Nonbloody diarrhea </li> <li>Excess gas </li> <li>Nausea</li> <li>Vomiting </li> <li>Abdominal pain or cramping</li> </ul> <p>Food intolerance does not cause bloody or black stools, fainting, abnormal heart rates, muscle weakness or seizures. If you experience any of these symptoms, you should speak to your primary care provider.</p> <h2>Tips, treatment for food intolerance</h2> <p>Tests can confirm food intolerance for certain foods or substances. Yet, there is no test for many foods. Try keeping a journal of what you eat, and monitor it for instances when symptoms flare up. You may discover specific foods that cause your symptoms. Try avoiding them in the future. Treatment depends on the intolerance. Typically, lactose intolerance is treated by avoiding or limiting lactose-containing foods or with drug therapy, such as an over-the-counter product.</p> <p>Since foods with dairy contain phosphorus, calcium, and other important minerals and vitamins, it's not recommended to avoid lactose unless the intolerance has been confirmed with testing. If a tolerance is confirmed, you can then discuss with your health care team whether a multivitamin or additional calcium and vitamin D supplementation are recommended.</p> <p>If you have concerns or questions about potential food allergy or food intolerance, meet with your primary care provider to determine if an allergist, gastroenterologist or registered dietitian needs to evaluate you.</p> <em><a href="/providers/victoria-louwagie-pac">Victoria Louwagie</a> is a physician assistant in Gastroenterology and Hepatology in <a href="/locations/mankato">Mankato</a>, Minnesota.</em><ul> <li>Celiac disease</li> <li>Cirrhosis</li> <li>Eosinophilic esophagitis, also called chronic immune system disease</li> <li>Liver disease</li> </ul>P.A.-C., M.S.<p>I have been a practicing physician assistant in the Mankato area for nearly 10 years. I am a grateful clinician, assistant professor and researcher. It brings me joy to care for my patients and provide disease-oriented, evidence-based medical care. I practice shared decision-making with each of my patients and their loved ones. </p> <p>I am an avid reader, and enjoy spending time with my family, camping and being on the water. </p><p><strong>Education</strong></p> <ul> <li>Master's degree, Physician Assistant Studies, Le Moyne College</li> <li>Certificate, Healthcare Administration and Management, University of Lynchburg</li> <li>Advanced Professional Practice degree, University of Lynchburg</li> </ul> <p><strong>Certification</strong></p> <ul> <li>National Commission on Certification of Physician Assistants (NCCPA)</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Academy of Doctoral Physician Assistants</li> <li>American Academy of Physician Assistants</li> <li>American College of Gastroenterology</li> <li>American Gastroenterological Association</li> <li>Minnesota Academy of Physician Assistants</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li><strong></strong>Assistant Professor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul> <br /> <br />Louwagie<img src="/-/media/shared-files/images/medical-professionals/full/mankato/victoria-louwagie-pac.jpg?h=280&iar=0&w=280&sc_lang=en&hash=79728B1A24856BB2CA6CA11472FCFFCE" alt="Victoria Louwagie PAC" width="280" height="280" DisableNVelocity="true" />{0EA59485-82F3-48D7-8DCC-7F3F87220D3F}Victoria<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15653421Victoria Louwagie, P.A.-C., M.S.1{DC3A2E5F-C54B-4BFA-AE04-95AE79DD4488}|{CDA27FD1-23E5-4D31-BD85-567A48B862F7}<img src="/-/media/national-files/images/hometown-health/2022/drinking-glass-of-milk.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0F3ACC05F28FC1896F82F511B249DE4D" alt="Drinking glass of milk" width="660" height="370" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Micah Dorfner2/7/2018<p>Heart disease is one of the leading causes of death for adults in the U.S. However, there are several steps you can take to lower your risk of heart disease.</p>Q&A: It's never too early to develop heart-healthy habits<img alt="heart-being-held-by-male-and-female-hands" src="/-/media/national-files/images/hometown-health/2018/man-and-womans-hands-cradling-a-red-heart.jpg?h=225&w=400&sc_lang=en&hash=2CC1ED0B7C17835986096D6214FA8747" style="width: 400px; height: 225px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p><em>By Mayo Clinic Health System staff</em></p> <p>Heart disease, often called cardiovascular disease, refers to a variety of conditions that affect the heart and blood vessels. It’s one of the leading causes of death for adults in the United States. However, there are several steps you can take to lower your risk of heart disease. While there are some heart problems people are born with, you can prevent or better manage many heart-related issues by maintaining a healthy lifestyle. </p> <h4>What’s a good age to start acting heart healthy?</h4> <p>It’s never too early to develop heart healthy habits. Developing habits early on with good nutrition, exercise and regular health care visits can benefit you throughout life. Starting young not only strengthens your heart and may prevent disease, it also lays the foundation for better habits as an adult.</p> <h4>What kinds of foods are good for kids' and young adults’ hearts as they age?</h4> <p>Making smarter food choices leads to stronger cardiovascular and overall health. Our food selection also helps us maintain a healthy weight, which is essential for heart health. A diet rich in vegetables, fruits, low-fat dairy, whole grains and lean protein (chicken and fish) are the mainstay of heart health.</p> <h4>What are some ways kids and young adults can be heart healthy at various stages of development?</h4> <p>Being active is important at any age. For children ages 2 and older, it’s recommended they get at least 60 minutes of physical activity per day.</p> <p>Limit screen time. In other words, spend less time on the computer and television, and more time doing activities. Organized sports are a good way to get children involved in exercise and also promote teamwork. If a child is not interested in sports, other activities include walking, biking, jumping rope or simply playing outdoors.</p> <h4>What’s the impact of thinking about heart health from an early age?</h4> <p>Setting up heart healthy habits at a young age impacts future health. Maintaining a healthy weight, consuming heart healthy foods and exercising regularly can all significantly lower your chance of developing heart disease, and contributes to a longer and better quality life.</p> <h4>Is it ever too late to start thinking about heart health?</h4> <p>It’s never too late to start thinking about heart health. Even if you already have cardiovascular problems, making lifestyle changes and following a heart-healthy plan can reduce your chances of complications and help manage current problems. For instance, making lifestyle changes such as working towards a healthy weight, consuming a heart healthy diet and exercising regularly may even decrease the amount of medications you require — or make the ones you’re taking more effective.</p><img src="/-/media/national-files/images/hometown-health/2018/man-and-womans-hands-cradling-a-red-heart.jpg?h=225&iar=0&w=400&sc_lang=en&hash=7F9B9318CADAF0DBA5B695A364E64F8E" alt="Man and woman's hands cradling a red heart" width="400" height="225" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Michele Halterman9/23/2020When you hurt your back, did you know the pain could be caused by any part of your body that is compressed, stretched or has reduced blood flow? Learn how you can calm pain.Calming your pain: Is it possible?<p>When you have ongoing pain, it's common to assume the pain is stemming from the tissues that hurt. But did you know the pain could be caused by any part of your body that is compressed or stretched or has reduced blood flow?</p> <p>Research now shows that pain does not exist until the brain determines it does and that each person experiences pain differently. </p> <h4>Why we hurt</h4> <p>Stress, anxiety and your level of pain tolerance can affect how you experience pain and the severity of that pain. Unfortunately, determining the cause of pain is not always simple, and an MRI, CT scan or X-ray cannot always tell us why we hurt.</p> <p>Results from a study in the Journal of Bone & Joint Surgery showed diagnostic imaging discovered herniated discs in 36% and spinal stenosis in 21% of participants 60 and older. However, 90% of these people had no symptoms of low back pain.</p> <h4>Understanding pain</h4> <p>As a physical therapist, I help guide my patients in understanding what they can do about their pain, especially chronic pain. This type of pain, also known as persistent pain, is ongoing for more than three months and related to your brain signaling danger.</p> <p>When your brain is trying to interpret tissue signals, it may be influenced by temperature, pressure, stress, movement, blood flow and immunity. Then it may dedicate additional spinal cord and brain matter to processing incoming signals. When this occurs, your body and brain become hypersensitive to any variation in tissues. Your brain has created a sensitive environment with multiple inputs and a heightened danger signal. In essence, it's like a house alarm that normally triggers when a brick has been thrown through the window, but now sends the same signal when a leaf blows against the front door.</p> <p>Anxiety, emotional stress and nervousness trigger chemicals in the nervous system to bypass tissue messages to the brain and set off an alarm even before you think of moving or doing whatever it is that normally causes you pain.</p> <h4>How to calm pain</h4> <p>With this understanding of neuroscience and the hypersensitive brain, you can learn to move and free your body from false pain signals. To get started, you need to move your body to increase blood flow to your tissues, change the position of your body, and activate your nerves in your limbs and spine to send normal messages to the brain.</p> <h4>Learning to move again</h4> <p>The thought of moving again may be scary if you felt the movement was painful before, but gentle movement can be beneficial.</p> <h5>Here's how to get started moving again:</h5> <ul> <li><strong>Focus on breathing.</strong><br /> Taking deep breaths from your diaphragm can quiet the nervous system.</li> <li><strong>Start with small movements.</strong><br /> Focus on movements that you can perform for one or two minutes, and then gradually branch out to different or new ways of moving.</li> <li><strong>Focus on one section of your body.</strong><br /> Use mindfulness exercises to focus on and feel the gentle movement of one part of your body. Then let it go and move to another part. This can help you let go of the fear of feeling the pain.</li> <li><strong>Graduate to positions or thoughts of activities that previously would have triggered a pain response.</strong><br /> This helps train your brain away from pain using specific imagery and returns to normal response.</li> </ul> <p>Talk with your primary care provider or a physical therapist if you are experiencing chronic pain. The more you know about calming your pain, the better your life can be. You can do it.</p> <p><em><a href="/providers/carol-gardner-pt" target="_self" title="Opens in same window.">Carol Gardner</a> is a <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapist</a> in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</em></p> <ul> <li>Pelvic health for women and men</li> <li>Women's health issues</li> </ul> P.T. <p>I strive to assist people to get back to what matters most to them. I see patients with pelvic and spine issues, back pain, pre- and postpartum clients and osteoporosis issues. I believe in educating my patients in self symptom management.</p> <p>I have completed advanced certifications to deepen my expertise in areas related to pelvic health.</p> <p> I enjoy gardening, walking, traveling and activities with family and friends.</p> <p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Physical Therapy, University of Wisconsin-La Crosse</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Clinical Specialist, Women's Health Physical Therapy</li> <li>Pelvic Muscle Dysfunction Biofeedback, Biofeedback Certification International Alliance</li> </ul> Gardner<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/rehab-services/carol-gardner-pt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=70644BE0CC9078268D1F702C9DD70AC0" alt="Carol Gardner PT" width="280" height="280" DisableNVelocity="true" /> {6CE3A6BA-43F7-4D2E-A3D9-4805E50C1F4F}Carol<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15835073Carol Gardner, P.T. 1{986C767E-E5DE-43F5-957F-B4212DB8E384}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}<img src="/-/media/national-files/images/hometown-health/2020/stretching-yoga-pose-outdoors.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8A2CF9BFC21C2A0E67960643184577C9" alt="Stretching yoga pose outdoors" width="660" height="370" DisableNVelocity="true" />Back PainBack pain is one of the most common health complaints in the U.S. In fact, eight out of 10 Americans will experience back pain at some point in their lives. Symptoms include muscle ache, shooting or stabbing pain, pain that radiates down your leg and limited flexibility or range of motion of the back.<br/><br/>Get tips to manage your pain, and know when to see your healthcare provider.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Michele Halterman4/9/2025Knee replacement surgery is the most effective treatment for alleviating the pain, swelling and loss of mobility from knee arthritis. Find out how nonsurgical options also can provide relief.Knee arthritis: 5 alternatives to knee replacement surgery<p>Millions of people in the U.S. endure knee arthritis, which can cause pain, stiffness and a decrease in activity level and quality of life. Eventually, this often leads to knee replacement surgery, which remains the most effective treatment for permanent pain relief. However, knee replacement should be reserved as a last resort.</p> <h2>Here are five minimally invasive options you and your orthopedic surgeon can try before committing to knee replacement surgery:</h2> <h3>1. Physical therapy</h3> <p>Knee arthritis typically makes the knee joint painful and stiff. Consulting with a physical therapist can increase the strength of the muscles supporting the knee and reduce pain. Therapists can use ice and heat, electrical nerve stimulation and other therapies to increase blood flow to the knee. Working with a licensed therapist can be much more effective than what you can do on your own.</p> <h3>2. Medications</h3> <p>Although physicians typically try to limit the number of medications prescribed, several medications for knee arthritis have been proven to help. Over-the-counter nonsteroidal anti-inflammatory medications, also known as NSAIDs, can effectively reduce pain, swelling and stiffness associated with knee arthritis. These medications are readily available and typically well-tolerated by most patients. In addition to NSAIDs, several supplements also reduce knee arthritis symptoms. The two most commonly used for knee arthritis are glucosamine sulfate and hyaluronic acid.</p> <h3>3. Injections</h3> <p>If you continue to experience pain from knee arthritis after trying medications and therapy, the next step typically is to get an injection. This process usually starts with a corticosteroid injection, which can drastically reduce inflammation, pain and swelling. These injections can be effective and long-lasting. If cortisone doesn't provide the desired relief, hyaluronic acid injections are another option. Hyaluronic acid lubricates the knee, which can improve mobility and reduce pain.</p> <h3>4. Arthroscopic surgery</h3> <p>Arthroscopic surgery is a minimally invasive knee surgery performed with a camera inserted through small incisions. The surgery can be used to repair cartilage or meniscus tears inside the knee, or to remove bone or cartilage fragments. If you have symptoms such as sharp pain, catching or locking, then arthroscopic surgery may be option for you. This type of surgery could delay or eliminate the need for knee replacement surgery.</p> <h3>5. Osteotomy</h3> <p>With osteotomy, the surgeon makes a cut in your shin or thigh bone to shift the load away from the arthritic area of the knee. This procedure typically is recommended for younger patients with deformity or damage only in one side of the knee. Although considered an alternative to knee replacement surgery, osteotomy might make it difficult for patients to undergo successful knee replacement surgery at a later time.</p> <h2>Making the decision</h2> <p>When it comes to choosing a treatment for knee arthritis, your surgeon should consider all possible alternatives to knee replacement surgery. Deciding on the best possible treatment option is a process both you and your surgeon should determine together.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2022/looking-at-hand-on-knee.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3F06A076F7B47DC26E7B3FB9CADEB0AD" alt="Looking at hand on knee" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Michele Halterman6/16/2022Resiliency is the ability to become strong, healthy or successful after something bad happens. Learn how you can provide support and help build resiliency when children face bullying, illness or divorce.Fostering resiliency in children<p>Life happens, even for children. Bullying, school problems, hunger, problems at home, illness, divorce. The list goes on.</p> <p><a href="/hometown-health/speaking-of-health/stressed-out-kids" target="_self" title="Opens in same window.">Stress can affect children</a> the same way it affects adults. But what can you do to help those children who need a little support?</p> <p>Resiliency is the ability to become strong, healthy or successful again after something bad happens. It can turn victims into survivors and enable survivors to succeed.</p> <h2>Adults can help build resiliency in children by: </h2> <ul> <li><strong>Encouraging communication of feelings</strong><br /> It's important for children to feel safe to communicate their feelings.</li> <li><strong>Avoiding isolation</strong><br /> Make sure your children are interacting with other people.</li> <li><strong>Teaching empathy through helping others</strong><br /> Helping others can empower children to overcome their own situation.</li> <li><strong>Practicing self-care</strong><br /> To support good health, maintain a routine. <a href="/hometown-health/speaking-of-health/sleep-an-essential-element-of-success-for-children" target="_self" title="Opens in same window.">Get enough sleep</a>, eat nutritious food and allow for downtime.</li> <li><strong>Acknowledging that change is a part of life</strong><br /> Although it can be challenging to accept and adapt to change, everyone can get through it.</li> </ul> <p>These techniques can reduce the number of lost school days, illnesses, emotional outbursts and feelings of worry and fear. If these techniques don't help your children as much as you had hoped, seek help from mental health professionals to ensure your child's safety and well-being.</p> <h2>Learn more about resiliency:</h2> <ul> <li>Children often are referred to as the forgotten or invisible grievers. Learn <a href="/hometown-health/speaking-of-health/do-children-grieve" target="_self" title="Opens in same window.">how to support grieving children</a>.</li> <li>Texting and social media can be a great way for children to connect. However, they also can be avenues for bullying.</li> <li>Confident children know their own goodness, and that they are worthy of being loved and belonging with their friends and family. Use these <a href="/hometown-health/speaking-of-health/practical-ways-to-raise-confident-kids" target="_self" title="Opens in same window.">practical ways to raise healthy children</a>.</li> </ul> <p><a href="/providers/julie-conway-lpc" target="_self" title="Opens in same window."><em>Julie Conway</em></a><em> is a counselor in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Adolescents with mental health and/or alcohol and other drug abuse issues</li> </ul>L.P.C.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Social Work, University of Wisconsin - La Crosse</li> <li>Master's degree, Community Counseling, Winona State University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Licensed Professional Counselor</li> </ul>Conway<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/julie-conway-ms-lpc.jpg?h=280&iar=0&w=280&sc_lang=en&hash=8F708432A91E86501D87B857B9A47255" alt="Julie Conway MS LPC" width="280" height="280" DisableNVelocity="true" />Julie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12730475Julie Conway, L.P.C.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/teen-smiling-yellow-backpack-straps.jpg?h=370&iar=0&w=660&sc_lang=en&hash=83616F80541DB756BCC572EAAB16D5C1" alt="Teen smiling, wearing backpack with yellow straps" width="660" height="370" DisableNVelocity="true" />ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.Michele Halterman3/10/2018<p>Even though shopping the perimeter of the grocery store is the best place to get nutritious foods, sometimes you need cereal, canned foods or peanut butter. Know what to look for on the packages before you put those items in your cart.</p>Grocery store tour: Shopping the dry goods<p>Even though shopping the perimeter of the grocery store is the best place to get nutritious foods, sometimes you just can’t avoid those center aisles. Whether you need cereal, canned foods or simple goods, such as peanut butter, you should always know what to look for on the packages before you put those items in your cart.</p> <p>There are many health claims on food packages that can be misleading. Packages that sit on the shelf at eye level with the bright colors and fun prizes inside are usually aiming towards children. Some companies target adults by claiming their products help lower cholesterol or that they’re a good source of some specific nutrient. However, the only way to understand the facts is to take the time to read the nutrition label. Some of the most nutritious foods don’t come with labels, but if the food you choose does, make sure you really know what it means.</p> <p>Watch health educator Katie Johnson explain food claims, nutritional value importance and more in this video:</p> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/FN4wy-A8Hi0" title="Grocery store tour: Shopping the dry goods" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <h4>Watch other grocery store tours:</h4> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-shopping-the-perimeter" target="_self" title="Opens in same window.">Shopping the perimeter</a></li> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-selecting-meat-and-dairy" target="_self" title="Opens in same window.">Selecting meat and dairy</a></li> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-shopping-the-produce-aisle" target="_self" title="Opens in same window.">Shopping the produce aisle</a></li><img src="/-/media/national-files/images/hometown-health/2018/colorful-cereal-in-a-bowl.jpg?h=326&iar=0&w=326&sc_lang=en&hash=14333E2728F9E04F843327AB2EF70966" alt="colorful cereal in a bowl" width="326" height="326" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Michele Halterman3/23/2018<p> Most of us grocery shop in the center aisles, when we really should mainly be shopping in the outside perimeters. This is where you’ll find the freshest foods, including produce, meat and dairy.</p>Grocery store tour: Shopping the perimeter<p>Have you ever wondered if you’re grocery shopping the right way? Most of us tend to spend the most time shopping in the center aisles, when you really should spend the most time shopping in the outside perimeters of the store. This is where you’ll find the freshest foods, including produce, meat and dairy. </p> <p>Fresh foods are generally healthier than the processed foods you’ll find in the center aisles. Because the items in the outside perimeter are fresh, you can better control the fat and sodium intake in your diet. Maintaining a healthy diet means watching what is added to foods, as well. Many foods in the center aisles contain preservatives. Preservatives are chemicals or additives in food that keep them shelf stable and make them last longer. If foods don’t have any added preservatives, then they need to be refrigerated to keep fresh.</p> <h4>Watch health educator Katie Johnson explain more about preservatives, shopping along the perimeters and more in this video:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/RjwfxfBPq3Y" title="Grocery store tour: Shopping the perimeter" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <h4>Watch other grocery store tours:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-selecting-meat-and-dairy" target="_self" title="Opens in same window.">Selecting meat and dairy</a></li> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-shopping-the-dry-goods" target="_self" title="Opens in same window.">Shopping the dry goods</a></li> <li><a href="/hometown-health/speaking-of-health/grocery-store-tour-shopping-the-produce-aisle" target="_self" title="Opens in same window.">Shopping the produce aisle</a></li> </ul><img src="/-/media/national-files/images/hometown-health/2018/apple-varieties-in-a-grocery-store.jpg?h=397&iar=0&w=397&sc_lang=en&hash=1682647F630096E48481E543B8DA7BDA" alt="apple varieties in a grocery store" width="397" height="397" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Michele Halterman2/22/2023While closing your eyes for a few minutes during your busy day may seem like a good idea, it’s important to consider the effects napping may bring. Here are tricks to get the most out of your naps.How to get the most out of napping<p>While closing your eyes for a few minutes during your busy day may seem like a good idea, it’s important to consider the effects napping may bring.</p> <p>The time of day and length of time you nap can provide benefits or create problems. Knowing when to nap and providing yourself with a suitable napping environment will produce the greatest benefits.</p> <h2>Consider why you’re napping</h2> <p>Before lying down to take a daily nap, you may want to consider why you began taking these naps. If you've been working the night shift or are a new parent, you probably have reason to be closing your eyes for a while. On the other hand, if you feel that a nap is essential to your daily functioning, you may have a bigger health problem that should be addressed with your health care team.</p> <p>Talking to your health care team is the best way to find out why you’re experiencing increased fatigue. The reasons for your exhaustion could be anything from having a sleep disorder, such as sleep apnea, to a side effect from a new medication.</p> <h2>Drawbacks to napping</h2> <h3>Two drawbacks of napping include:</h3> <p><strong>1. Sleep inertia<br /> </strong>Sleep inertia can involve waking up feeling groggy and disoriented after a nap. This can become a problem if you have places to be or tasks to complete after you wake up from your nap.</p> <p><strong>2. Nighttime sleep problems<br /> </strong>Problems can arise if your naps are too long or close to bedtime. Try not to nap if you experience insomnia or poor sleep quality at night, as napping may worsen these problems. Short naps are the best when trying to avoid interference with nighttime sleep.</p> <h2>Benefits of napping</h2> <h3>Taking naps can provide many benefits to your health, such as:</h3> <ul> <li>Improved mood</li> <li>Quicker reaction time</li> <li>Better memory</li> <li>Increased alertness</li> <li>Reduced fatigue</li> <li>Enhanced relaxation</li> </ul> <h2>When to nap</h2> <h3>Did you know there are certain times when a nap may be more beneficial to your health? Take a nap:</h3> <ul> <li>If you're experiencing new fatigue, but monitor your symptoms and discuss any concerns with your health care team.</li> <li>If you're about to experience sleep loss, such as a long travel day or workday.</li> <li>If you want to make naps a part of your daily routine. In this situation, have a planned time of day and length of time to keep your schedule on track.</li> </ul> <h2>Best way to nap</h2> <h3>Here are four tricks to make your naps more effective:</h3> <p><strong>1. Set aside an allotted amount of time.<br /> </strong>If you wake up feeling groggy after a nap, you're sleeping too long. The ideal nap length is between 15 and 30 minutes.</p> <p><strong>2. Plan to take naps in the afternoon.<br /> </strong>The idea time to nap is around 2 p.m. or 3 p.m. This is because you’re likely to experience a lower level of alertness or sleepiness following lunch. You're also more like to avoid interference with nighttime sleep if you nap around this time. However, some people may adjust their napping times to fit their work or school schedules.</p> <p><strong>3. Create a tranquil environment.<br /> </strong>Some people struggle to sleep during the day, but there are actions you can take to help you become more relaxed. Eliminate distractions when napping, so turn off any screens, such as your phone. Find a quiet space with minimal light to improve your naps. Adjusting the room temperature to what is comfortable for you also can make your space more comfortable.</p> <p><strong>4. Give yourself time to wake up.<br /> </strong>Allowing yourself enough time to wake up before resuming activities after your nap is important, as you may feel groggy or less alert.</p> <p>Talk with your health care team if you struggle with ongoing daytime fatigue. A physical exam or sleep study may be necessary to rule out health conditions that are affecting the quality of your sleep.</p> <p><em><a href="/providers/tiffany-casper-do" target="_self" title="Opens in same window">Tiffany Casper, D.O.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/tomah" target="_self" title="Opens in same window.">Tomah</a>, Wisconsin.</em></p><ul> <li>Pediatrics</li> <li>Skin conditions</li> <li>Women's health</li> </ul>D.O.<p><strong>Education</strong></p> <ul> <li>Doctor of Osteopathic Medicine, A.T. Still University – Kirksville College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mercy Health System</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Medicine </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Osteopathic Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Casper<img src="/-/media/shared-files/images/medical-professionals/full/tomah/tiffany-casper-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=1A30A61D9D6C113EA2C621F6A4AD3702" alt="Tiffany Casper DO" width="280" height="280" DisableNVelocity="true" />Tiffany<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15595587Tiffany Casper, D.O.1<img src="/-/media/national-files/images/hometown-health/2023/person-napping-head-on-pillow.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5594218167E935F7E4E89F22641203A7" alt="Person napping with head on pillow" width="660" height="370" DisableNVelocity="true" />SleepSleep is essential to good health. It's one of the body's basic needs. But, what do you do when you have troubles sleeping, or getting enough hours of sleep? Michele Halterman2/8/2022Ectopic pregnancies may be rare. However, when one is discovered, it needs to be taken seriously. Learn about common themes discussed during the diagnosis of an ectopic pregnancy.Ectopic pregnancy: Signs, treatment and future fertility<p><a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/ectopic-pregnancy/symptoms-causes/syc-20372088?_ga=2.199951982.1127688332.1642996394-1714672406.1642431452" target="_blank" title="Opens in new window.">Ectopic pregnancies</a> may be rare. However, when an ectopic pregnancy is discovered, it needs to be taken seriously.</p> <p>Ectopic pregnancy occurs when a fertilized egg attaches itself outside of the uterus. It attaches to the fallopian tube 90% of the time. However, in other instances, it can attach to the ovary, cesarean section scar, cervix or even the abdomen. If attached to the abdomen, the danger of complications is significantly increased.</p> <p>It's rare for an ectopic pregnancy to coexist with another normal intrauterine pregnancy. Yet it's still possible and poses critical challenges in diagnosis and treatment. Luckily, it's an uncommon event, except in patients receiving fertility treatments, where the prevalence is a ratio of 1 in 100, as compared to 1 in 30,000 in spontaneous pregnancies.</p> <h4>Signs, symptoms of ectopic pregnancy</h4> <p>An ectopic pregnancy doesn't have specific symptoms and e health care professionals can easily miss it if they fail to keep it in mind. Symptoms related to ectopic pregnancy do vary between showing no symptoms, especially during the very early stages, to severe lower abdominal pain with dizziness caused by massive internal bleeding.</p> <p>Presentation and symptoms also vary, depending on the location of the ectopic implantation. Commonly reported symptoms of ectopic pregnancies include vaginal spotting and vague lower abdominal or pelvic pain.</p> <p>It's important to track your periods. When you miss your period, especially if you're not on reliable birth control, you should perform a pregnancy test and follow up with your health care professional as soon as possible. This helps you document a potential pregnancy's location and viability at around five to six weeks of gestation and increases the chance of early diagnosis and treatment of an ectopic pregnancy.</p> <p>Visit your health care professional even sooner if you experience abnormal bleeding or pain with a positive pregnancy test, as these could be early signs of an impending rupture.</p> <h4>Ectopic pregnancy diagnosis</h4> <p>Ectopic pregnancy is diagnosed when the gestational sac with a live fetal pole or yolk sac is found outside an empty uterine cavity. Sometimes, diagnosis can be challenging if the ectopic pregnancy is in its early stage and the sac is not yet visible by ultrasound.</p> <p>In these scenarios, pregnancy hormone levels are monitored for the rate of rise, which tends to be abnormal in cases of pregnancy in ectopic implantations.</p> <p>Treatment for ectopic pregnancy</p> <p>Treatment of ectopic pregnancy depends on the gestational age, symptoms and location of the gestational sac. Advanced ectopic pregnancy usually presents with rupture, pain or severe bleeding, and in these situations, surgical treatments are often indicated for surgical removal of the pregnancy and control of bleeding to protect the mother.</p> <p>If ectopic pregnancy is diagnosed early and before the onset of symptoms, a medication can be used to stop the growth of the pregnancy and allow the body to absorb it without removing the fallopian tubes.</p> <p>In the case of a tubal pregnancy, surgical treatments include laparoscopic surgery to remove the ectopic tissue and repair the fallopian tube. If the fallopian tube is significantly damaged, it might need to be removed. The condition of the fallopian tube and degree of damage by the ectopic pregnancy usually determines the recommended approach.</p> <h4>Risk factors for ectopic pregnancy</h4> <p>Bearing in mind that about half of ectopic pregnancies occur in patients who have no known risk factors. The risk of ectopic pregnancy increases when the free passage of the fertilized egg from getting into the uterine cavity is affected.</p> <h5>This may include:</h5> <ul> <li>Scarred or interrupted fallopian tube, whether due to prior surgery or infection ― most commonly chlamydia</li> <li>Pregnancies that are a product of infertility treatment</li> <li>A prior ectopic pregnancy</li> </ul> <h4>Coping, support after ectopic pregnancy</h4> <p>Ectopic pregnancy is a pregnancy where an embryo is formed causing the emotional toll of this loss. This rivals the experience of women who experience a miscarriage or neonatal loss. Add to that the possibility of losing an organ like the fallopian tube and the anxiety of not being able to conceive in the future. The process of <a href="/hometown-health/speaking-of-health/seeking-support-when-grieving" target="_self" title="Opens in same window.">grief after a pregnancy loss</a> could take several weeks. You might feel numb, sad, guilty, angry and apprehensive about the future.</p> <h5>It's normal to feel this way. Continue to take care of yourself with:</h5> <ul> <li>Adequate sleep</li> <li>Exercise</li> <li>Proper nutrition</li> <li>Avoidance of drugs and alcohol, and cigarette smoking ― all of which might negatively affect the grieving process</li> </ul> <p>Most women who experience ectopic pregnancy and treatment will achieve a successful pregnancy in the future, even if they've lost one fallopian tube as part of the therapy. There is a 10% risk of recurrence, which is why it's important to work with your health care team when planning for a future pregnancy. Also, early documentation of an intrauterine gestational sac is of paramount importance.</p> <h4>Chance of conceiving after ectopic pregnancy</h4> <p>Since fertility treatments are risk factors for ectopic pregnancy and since ectopic pregnancy is a risk factor for another ectopic pregnancy, treatment of ectopic pregnancy and how that treatment affects fertility is a complex issue.</p> <p>Studies that have looked at the difference in fertility after treatment of ectopic pregnancy showed that medical treatment of early ectopic pregnancies with medication, compared to surgical treatments sparing the fallopian tube, had no adverse fertility outcome.</p> <p>Also, women who were treated with surgery that spared the fallopian tubes and fallopian tube removal surgery had almost the same rate of pregnancy after treatment, given the other fallopian tube is healthy.</p> <p>In the event the other fallopian tube is damaged or absent, it's better to try to spare the fallopian tube to maximize fertility potential, with the slight increased risk of recurrence. In the event of severe damage of the tube and need for its removal, the reproductive potential with no functional fallopian tubes will be severely compromised. If this is the case, fertility treatments like in vitro fertilization will be the only way to achieve pregnancy.</p> <em><a href="/providers/tarek-khalife-md" target="_self" title="Opens in same window">Tarek Khalife, M.D.</a>, is an OB-GYN in <a href="/locations/mankato" target="_self" title="Opens in same window">Mankato</a> and <a href="/locations/new-prague" target="_self" title="Opens in same window">New Prague</a>, Minnesota.</em><ul> <li>Adenomyosis</li> <li>Endometriosis</li> <li>Female sexual dysfunction, pain and vulvar disease, such as lichen sclerosus and lichen planus</li> <li>Fibroid treatment</li> <li>Heavy or irregular menstrual bleeding</li> <li>In-office treatment, including LEEP procedures, colposcopy and hysteroscopy</li> <li>Minimally invasive surgery for treatment of gynecologic disorders, such as laparoscopy and hysteroscopy</li> <li>Obstetric and advanced gynecologic 3D ultrasound</li> <li>Pelvic pain</li> <li>Robotic surgery</li> <li>Urine incontinence</li> <li>Uterovaginal prolapse</li> <li>Vaginal natural orifice transluminal endoscopic surgery (VNOTES)</li> </ul>M.D.<p>Every patient will have ample time to explain her condition and shed light on what matters to her most, as we navigate her treatment options. It is very imperative that the patient understands our partnership in managing her condition and identifies us as her support team to focus on her treatment and recovery.</p> <p>The most rewarding aspect of my time with the patient is when I get to educate them about their body and how disease affects its balance. It is my goal to allow my patient to graduate from her care with enough knowledge that she would use to teach and advocate for herself and to other women in her community. This way touches the patient’s life and the communities' lives at large.</p> <p>Outside of work, I do enjoy biking, swimming and camping. I am also a remote-control plane hobbyist, and I love grilling and cooking Lebanese cuisine.</p><p><strong>Education</strong></p> <ul> <li>Beirut Arab University</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Obstetrics and Gynecology, Henry Ford Health System-Wayne State University</li> <li>Obstetrics and Gynecology, American University of Beirut Medical Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Minimally Invasive Gynecologic Surgery, American Board of Obstetrics and Gynecology</li> <li>Fellow, American College of Obstetrics and Gynecology</li> </ul> <p><strong> Memberships</strong></p> <ul> <li>American Association of Gynecologic Laparoscopists</li> <li>American College of Obstetrics and Gynecology</li> <li>International Society for the Study of Women's Sexual Health</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Khalife<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/tarek-khalife-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A39C3DF2BF499DCA00FE29E1F7699D5D" alt="Tarek Khalife MD" width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/36088274/" target="_blank" title="Opens in new window">Retroperitoneal causes of genitourinary pain syndromes: Systemic approach to evaluation and management</a>, October 2022.</li> <li><a rel="noopener" href="https://www.sciencedirect.com/science/article/pii/S0002937821006074?via%3Dihub" target="_blank" title="Opens in new window">Pregnancy with IUD in place</a>, May 2021.</li> <li><a rel="noopener" href="https://www.liebertpub.com/doi/abs/10.1089/gyn.2021.0041" target="_blank" title="Opens in a new window">Intraoperative genitourinary injuries during a hysterectomy: Risks, management, and mitigation strategies</a>, May 2021.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/30398979" target="_blank" title="Opens in new window. ">The endogenous opioid system: Role and dysfunction caused by opioid therapy</a>, March 2019.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/28118169" target="_blank" title="Opens in new window. ">The K-technique: A novel technique for laparoscopic apical suspension using barbed sutures</a>, April 2017.</li> </ul>{CA02D1B4-DD8D-4C67-B975-FFCAEB25CAEF}Tarek<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20407092Tarek Khalife, M.D.1{83EB2AA2-1436-4DDC-B7BB-51F8E6A87FC9}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2022/ivory-sweater-hoop-earrings.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0A6D14A891C31291520763FA127A8F37" alt="Wearing ivory knit sweater and hoop earrings, looking out window" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Prenatal CareOB-GYN and Family Medicine providers offer exactly the care you need for starting or growing your family, including pregnancy planning and prenatal care.Dawn Haller2/1/2024<p>Setting resolutions and goals may be done with the best intentions, but it's easy to have them break down over time. So why do people fall short of goals to make healthy diet and lifestyle changes?</p>Establishing healthy behaviors that stick<p>Many people make <a href="/hometown-health/speaking-of-health/resolutions" target="_self" title="Opens in same window">healthy resolutions</a> or set goals with the best intentions, only to see them fall short or break down completely over time. It's common to read about research and medical studies that promote a healthy lifestyle's psychological and physical benefits. So why do you still fall short of your intentions to make <a href="/hometown-health/speaking-of-health/12-healthy-habits-for-families" target="_self" title="Opens in same window">healthy diet and lifestyle changes</a>?</p> <h2>A few common reasons people tend to give up on changes to behaviors include:</h2> <ul> <li><strong>Perceived dislike of exercise</strong><br /> Studies show that people overestimate how difficult it is to exercise. As a result, you may tend to give up before you even begin a new exercise program or training regimen.</li> <li><strong>Toxic eating environment</strong><br /> Quick, cheap and tempting food options are a constant pressure from a multibillion-dollar marketing industry. These highly targeted psychological messages may leave you wondering if you're in charge of your eating behaviors or, instead, are being conditioned to choose convenience over more nutritious options.</li> <li><strong>Setting too many goals or creating an all-or-nothing plan</strong><br /> People tend to change too many behaviors or routines at a time. Creating restrictive changes that lead to feelings of deprivation or lower mood can result in an "on or off" or "all or nothing" plan that can't be maintained.</li> <li><strong>Consistency is complicated</strong><br /> Whether you choose a lifelong goal or a temporary objective, staying motivated requires complex planning and follow-through. Establishing <a href="/hometown-health/speaking-of-health/making-new-years-resolutions-that-stick" target="_self" title="Opens in same window">healthy behaviors that stick</a> requires a different mindset and recognition that putting effort toward something important contributes to the promotion of an improved mood and well-being.</li> </ul> <h2>Tips to stay motivated</h2> <h3>If you want to make your habits permanent, you need to:</h3> <ul> <li>Alter your mindset and challenge negative thoughts and beliefs.</li> <li>Anticipate lapses and recover quickly.</li> <li>Remind yourself that you deserve to feel good and that your plan will get you there.</li> <li>Start with one small change, celebrate success and add more changes over time.</li> <li>Use positive self-talk such as "I'm an exerciser" and "I'm someone who eats healthy options," to embed identity shifts into your plan.</li> </ul> <p>Your thoughts determine how you feel about yourself, which affects your behavior, mood, interactions with others and progress toward your goals. When you identify positive thoughts, make sure to practice them. </p> <h3>Consider using this path to help spur on your healthy behaviors:</h3> <ul> <li><strong>Getting started:</strong> <ul> <li>Develop <a href="/hometown-health/speaking-of-health/setting-smart-goals" target="_self" title="Opens in same window">positive and realistic goals</a> for yourself.</li> <li>Find multiple ways to remind yourself of your goal.</li> <li>Identify why you want to meet this goal. </li> <li>List the behaviors you feel are unhealthy.</li> <li>Select one of the identified behaviors that you would like to change.</li> </ul> </li> </ul> <ul> <li><strong>Creating your plan of action:</strong> <ul> <li>Brainstorm ways to change this behavior and start small.</li> <li>Devise a plan to promote this strategy.</li> <li>Identify potential obstacles that could interfere with your goal.</li> <li>Identify your options for support.</li> <li>Set a date for when you want to achieve your goal.</li> </ul> </li> </ul> <ul> <li><strong>Reaching your goal:</strong> <ul> <li>Counter destructive thoughts with more constructive ones.</li> <li>Consider what you must do to maintain change when you complete your goal.</li> <li>Don't expect perfection; anticipate imperfection.</li> <li>Evaluate your successes when you reach your goal.</li> <li>Note how you feel now that you have worked to meet your goal.</li> <li>Select another goal and restart the process when you're ready.</li> </ul> </li> </ul> <h2>Don't let a lapse keep you from your goal</h2> <p>A lapse is a slight error, slip or pause in progress most people face at some point during the journey. Relapse occurs when lapses string together and a person returns to their former behavior. Remember that a lapse is normal and doesn't always lead to a relapse. Anticipate that a setback can and will occur. Then, figure out which triggers led to the lapse. </p> <h3>Common triggers include:</h3> <ul> <li>A certain time of day.</li> <li>A challenging life event.</li> <li>Negative emotions, boredom or a shift from your initial intentions.</li> <li>Particular foods and visual cues.</li> <li>People who have an influence on your life.</li> <li>Social events, celebrations or your customs.</li> </ul> <p>Remember, the danger is not the slip but how you react to that lapse.</p> <p><em><a href="/providers/lisa-hardesty-phd-lp" target="_self" title="Opens in same window">Lisa Hardesty, Ph.D.,</a></em><em> is a clinical psychologist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window">Psychiatry & Psychology</a> in </em><em><a href="/locations/mankato" target="_self" title="Opens in same window">Mankato</a></em><em>, Minnesota.</em></p><ul> <li>Co-morbid medical and behavioral health conditions</li> <li>Integrated behavioral health</li> <li>Optimizing health and well-being</li> <li>Weight management</li> </ul>Ph.D., L.P.<p><strong>Education</strong></p> <ul> <li>Master's degree, Health and Clinical Psychology, Minnesota State University-Mankato</li> <li>Doctor of Philosophy degree, Western Michigan University-Kalamazoo</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Post Doctoral Fellowship, Health Psychology, Henry Ford Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Clinical Health Psychology, American Board of Professional Psychology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Psychology, Mayo Clinic College of Medicine and Science</li> </ul>Hardesty<img src="/-/media/shared-files/images/medical-professionals/full/mankato/lisa-hardesty-phdlp.jpg?h=280&iar=0&w=280&hash=0F1D1C9CA069ED45487CBB5A40FD588A" alt="Lisa Hardesty, Ph.D., L.P." width="280" height="280" DisableNVelocity="true" />{A9A6221E-C37E-4EAE-B151-BFE624FC511D}Lisa<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11683651Lisa Hardesty, Ph.D., L.P.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/national-files/images/hometown-health/2024/vacuum-sealed-veggies.jpg?h=370&iar=0&w=660&sc_lang=en&hash=25047ED9F4A72B67718F0939487592BD" alt="vacuum sealed veggies" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Michele Halterman6/29/2023The term "menopause" can be daunting on its own, but coupled with the words "abnormal bleeding" may cause extra concern. Consulting with your care team will determine the cause and next steps.Should you be concerned about postmenopausal bleeding?<p>The term "menopause" can be daunting on its own, but couple it with the words "abnormal bleeding" or "postmenopausal bleeding," and you may begin to feel overwhelmed by questions about what that means for your health.</p> <p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397" target="_blank" title="Opens in a new window.">Menopause</a> is a normal, physiological event that can occur naturally or be induced through medical interventions, such as surgery, pelvic radiation therapy, chemotherapy or systemic illness. Women are considered in menopause once they have not had a menstrual cycle for one year.</p> <p>During menopause, women may experience a return of vaginal bleeding that may be light spotting or a heavy flow. In these situations, women should seek guidance from their care team.</p> <h2>Is the return of bleeding normal?</h2> <p>Bleeding after menopause is not normal. Although bleeding may be caused by your activity level, or by an infection or thinning of the vaginal or vulvar skin, it also could be a symptom of something more serious. Postmenopausal bleeding could be caused by uterine polyps or fibroids, thyroid abnormalities, bleeding disorders or thinning of the lining of the uterus, called atrophy.</p> <p>More serious causes of postmenopausal bleeding include cancer and hyperplasia, which is the formation of abnormal cells within the lining of the uterus.</p> <h3>Common risk factors for hyperplasia or cancer include:</h3> <ul> <li>Having a thyroid disorder</li> <li>Having diabetes</li> <li>Having polycystic ovarian syndrome</li> <li>Being obese</li> <li>Later onset of menopause — mid to late 50s</li> <li>Smoking</li> </ul> <h2>Seeking medical attention</h2> <p>Women who have experienced a return of bleeding during menopause should consult with their care team right away. After a physical exam and further questions, your health care professional may recommendation a pelvic ultrasound.</p> <p>Based on the results of the ultrasound, your care team may proceed with an endometrial biopsy if it appears the endometrial lining is thickened. A biopsy is a procedure that removes a small amount of tissue from the uterus for review by the pathology lab. The tissue can be obtained through different approaches, including hysteroscopy or dilation and curettage. Your care team can help you determine the right approach for you.</p> <p>During a hysteroscopy procedure, a small camera is inserted through the cervix into the uterus to visualize the inside of the uterine cavity. The benefits of this procedure are that the biopsy is performed under direct visualization, and if any polyps or fibroids are present, the health care professional can treat and remove them during the procedure.</p> <p>Depending on the reason for the bleeding, your care team can tell you about treatment options and recommend the best choice for you. Options range from hormone therapy to surgical procedures, such as a hysterectomy. If your bleeding is caused by cancer, your health care professional will refer you to a gynecologic oncologist.</p> <p> Simply put, women who experience postmenopausal bleeding should take it seriously and seek medical attention right away. There are many causes of bleeding after menopause. Careful evaluation can determine the cause and best treatment option for you.</p> <p><a href="/providers/katie-casper-md" target="_self" title="Opens in same window."><em>Katie Casper, M.D.</em></a><em>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Advocacy</li> <li>Contraception</li> <li>Evaluation and management of pelvic pain</li> <li>High-risk pregnancy</li> <li>International health care of underserved communities</li> <li>Laparoscopic surgery and other minimally invasive surgical techniques</li> <li>Preventive health care</li> <li>Treatment of abnormal uterine bleeding</li> </ul>M.D.<p>I believe the best patient care happens through listening and education. Health care is always evolving, and I believe it is critical for providers to pursue excellence through continued education and innovation.</p> <p>I will strive to empower you with knowledge so we can work together to create your individualized management plan. I look forward to getting to know you and want to optimize your health care throughout your lifespan.</p> <p>I enjoy many hobbies and actives in my spare time. After work, I generally partake in some sort of physical activity – kickboxing, strength training or hiking. I enjoy spending time at home with my husband and puppy dog. I am an avid golfer and like being outside any chance I get! I also enjoy creating healthy and delicious plant-based meals for my family.</p><p><strong>Education</strong></p> <ul> <li>Doctor of Medicine, University of Minnesota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Obstetrics and Gynecology, Creighton University School of Medicine-Phoenix</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Certified Holistic Nutritionist, American Fitness Professionals & Associates </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Gynecologic Laparoscopists</li> <li>American College of Obstetrics & Gynecology </li> </ul>Casper<img src="/-/media/shared-files/images/medical-professionals/full/mankato/katie-casper-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=70DE9576AA96A312C2C550A790093017" alt="Katie Casper, M.D." width="280" height="280" DisableNVelocity="true" />Katie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30122594 Katie Casper, M.D.1{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2021/relaxing-with-coffee-candle-book.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C1F117B42EB054A6A1E113D427A4BB67" alt="Relaxing with coffee, burning candle and book" width="660" height="370" DisableNVelocity="true" />MenopauseMenopause is the permanent end of menstruation and fertility, defined as occurring 12 months after your last menstrual period.Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Michele Halterman3/8/2018<p>When you think of yoga, your first thought is probably of a woman in a contorted position. However, it's important to note that yoga is for both men and women, and can be beneficial to young athletes.</p>Yoga: Making a name in sports<img alt="Young male athletes doing yoga" src="/-/media/national-files/images/hometown-health/2018/young-male-athletes-doing-yoga.jpg?h=300&w=300&sc_lang=en&hash=56110164EF41BF29B8F702D5A70E9262" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <p>Yoga continues to gain popularity in the U.S., especially with women. When you think of yoga, your first thought is probably of a woman in a contorted position. Although this can look like yoga, it also is important to note that yoga is for both men and women, and can be personalized for any skill level. People who benefit most from the practice of yoga are those who are able to find their edge that is specific to their own body and working from that point.</p> <p><strong>BENEFITS TO ATHLETES</strong></p> <p>Over the past few years, I have worked with the varsity wrestling team from Lincoln High School in Lake City, Minnesota, on the understanding that yoga and its benefits can be derived from combining strength, flexibility and balance when working out. The process of alignment in poses to balance muscle groups that support joints truly is a mind-body connection. When learning proper alignment in each pose and as individuals accept their endpoint, flexibility will slowly change, balance of the joint will occur, and the muscle groups surrounding that joint will become stronger and more effective.</p> <p>This often is a tough concept for people to accept, especially for male athletes who often have dense, large muscles. I use the analogy about how runners don’t just start running marathons or even 1–2 miles — they work up to that distance at a slow and steady speed. But, for whatever reason, we do not have that same tenacity and patience when it comes to stretching. We take on the concept that if we can’t get into a pose, our body must not allow for it.</p> <p>I was guilty of being that person who would run 6–10 miles and never spend a minute stretching. I would then become so tight that running became too difficult. So I decided to incorporate yoga into my life It has taught me to have patience with my body and accept where I am at in that moment. Through this process, I discovered a deep layer of core muscles that truly allow ease in movement. I am not alone in this idea, as many pro athletes and teams also have discovered the benefits of yoga.</p> <p><strong>TAKING IT TO THE NEXT LEVEL</strong></p> <p>These seven important benefits can help take athletes to the next level:</p> <ol> <li><strong>Strength</strong> — Working into lunges will strengthen thigh muscles, and plank poses will help work through upper body and core. Working on static positions that consistently make you hold up your own body weight builds lean muscle mass.</li> <li><strong>Flexibility</strong> — The long muscles of the body can get tight and overused, resulting in limitation of movement and compression through the joints. Working on elongating these muscles help balance, decompress the spine and provide ease of movement through the shoulders and hips.</li> <li><strong>Balance</strong> — Most dynamic activity and sporting events require solid balance that is built from the ground up. When we are involved in an activity, our eyes often are focused on the challenge in front of us. We need our body’s unconscious awareness to understand where we are in our space to decrease risk of fall and injury. In yoga, most poses teach proper alignment and foot placement that enhance our balance in preparation for dynamic challenges.</li> <li><strong>Endurance</strong> — Sun Salutations are long held standing poses that teach you to tune into your body and by using your breath will help guide you to pace yourself.</li> <li><strong>Core</strong> — Yoga practices all focus on the spine and the deep muscles of the body that support your spine as well as your pelvic and shoulder girdles. By using closed chain poses your body gets the proper feedback to stabilize the body through your center.</li> <li><strong>Stability</strong> — For those who are tight, it is important to understand even the most flexible people must focus on stability. Learning to stabilize the surrounding joints and not lock/hang on them will help to decrease sprains, prevent tearing and overall decrease the risk of joint degeneration.</li> <li><strong>Recovery</strong> — Learning your edge, or your limit, gives you a better understanding of what your body needs to recover. Athletes tend to push their bodies to the limit and by understanding and respecting the limits of your body will allow you to heal and recover faster.</li> </ol> <p><strong>GETTING STARTED</strong></p> <p>There are many great resources available online that offer full yoga classes. You just need 15 minutes and a quiet space. The strength, balance and equanimity you will get from any practice will improve your well-being and the athlete that is in you.</p> <p><em>Marcia Walker</em><em> is a <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapist</a> at Mayo Clinic Health System in Lake City.</em></p><img src="/-/media/national-files/images/hometown-health/2018/young-male-athletes-doing-yoga.jpg?h=300&iar=0&w=300&sc_lang=en&hash=8DFB16860FB66D37280596C143CCB3BC" alt="Young male athletes doing yoga" width="300" height="300" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Micah Dorfner3/7/2018<p>Eating out can fit into a healthy lifestyle even if you’re working on weight maintenance or weight loss. From cooking methods, condiments, portion control and beverages, there are plenty of options for ensuring your lunch meeting doesn’t derail your goals for healthy eating.</p>Going out for lunch? How to stick to healthy habits<img alt="young-women-eating-lunch-on-restaurant-patio" src="/-/media/national-files/images/hometown-health/2018/healthy-lunch.jpg?h=267&w=400&sc_lang=en&hash=A3C4666FF5B6C1BBD0F665DD27FB4296" style="width: 400px; height: 267px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>It’s 11:30 a.m. on a Monday and you realize you must leave soon for a lunch meeting at a local restaurant. Your initial thought is, “What on earth am I going to eat? I just started my diet today.”</p> <p><span>Staying on track while dining out can certainly be a challenge. Portions have drastically increased over the past several years, making determining the proper portion size difficult. In other words, you might find yourself wondering, “How much should I actually be eating?”</span></p> <p><span>On top of that, many options are loaded with calories from fat and sugar. According to <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.rwjf.org/" target="_blank" title="Opens in new window">Robert Woods Johnson Foundation</a> study, “A Nation at Risk: Obesity in the United States,” adults currently consume an additional 300 calories per day in comparison to food consumption in 1985. Although there are many reasons for this, restaurant choices have been one contributing factor. Fortunately, eating out can fit into a healthy lifestyle even if you’re working on weight maintenance or weight loss. From cooking methods, condiments, portion control and beverages, there are plenty of options for ensuring your lunch meeting doesn’t derail your goals for healthy eating.</span></p> <h2><span>Salad selections</span></h2> <p><span>Your initial instinct is to go with a salad. After all, you always hear about the importance of eating more vegetables, and salads are an easy choice for getting more veggies while dining out. Surprisingly, salads can and often contain just as many calories if not more than a burger, typically due to a significant amount of fat and/or sugar from various salad toppings and dressings.  </span></p> <p><span>To ensure your salad really is as healthy as you want it to be, ask for the dressing on the side, which allows you to control the amount you consume. Sauces, dressing, creams, gravies and butter are often provided in excess and are dense sources of calories and fat. Try dipping your fork in the dressing prior to each bite, which provides the satisfying mouthfeel you get from the dressing without all the extra calories. Alternatively, when packing your own lunch from home, shake or toss your salad, which can significantly reduce the amount of dressing you need to use by evenly coating your lettuce, spinach or other greens.  </span></p> <h2><span>Appropriate food portions</span></h2> <p><span>If salad is not at the top of your list for lunch choices, there are plenty of other methods for choosing healthier options within the main entrees and sandwich sections. Aim to avoid keywords including fried, buttered, sautéed, au gratin and crispy. These words often refer to high-fat and high-calorie options. Instead, browse for words such as broiled, baked, grilled, poached, roasted or steamed, which are low-fat methods for preparing foods. </span></p> <p><span>Look for healthy side items, including steamed vegetables or rice pilaf blend. Think about what your portion sizes really should<em> </em>be, not what most people want<em> </em>them to be. Decrease your servings of starches like bread, potatoes, rice and pasta to about the size of your first, and limit your meat portion to the size of the palm of your hand. Fill more of your plate with fruits and vegetables when possible as these are very low in calories and high fiber.</span></p> <p><span>Consider asking your server if there is a lunch menu or if half portions are allowed. If neither is an option, you could consider sharing an entrée with a colleague or asking for a to-go box at the beginning of the meal. Before you begin eating, remove yourself from being a member of the “clean plate club” and put half your lunch in the to-go container to reduce the temptation of finishing your meal. </span></p> <h2><span>Quenching your thirst</span></h2> <p><span>The server asks for your beverage order, and you’re tempted to request a caffeinated soda to help make it through remainder of the day. However, reconsider your beverage choice, because one of the simplest ways to cut total daily calories is by being conscientious of what you’re drinking. </span></p> <p><span>Many restaurant beverages are a source of excess calories and sugar and contain very little nutritional quality. We know beverages have calories; however, we often don’t understand not just how many calories they contain but also the impact they have on our total health — including weight management, blood sugar control and heart health. Rethink and aim for water, diet pop or unsweetened tea. Sparkling or carbonated waters are great alternatives if you’re looking for bubbles and fizz. If plain water is not satisfying for you, consider adding lemon or fruit for infused water taste or even using a splash of 100 percent fruit juice.</span></p> <h2><span>Dessert while dieting</span></h2> <p><span>You have mastered the menu and feel pretty good with the choices you’ve made, but then the dreaded word “dessert”<em> </em>is mentioned. You may think to yourself “How can I have dessert if I’m on a diet?” Dessert definitely can fit and is considered part of a balanced diet, as long as it’s consumed in moderation and portion-controlled. Look for bite-size options, or, once again, try splitting a dessert with colleagues. Additionally, consider splurging on only one course. If you already had an appetizer, skip the dessert. If you didn’t start with an appetizer and chose a relatively low-calorie meal and beverage, a dessert is more feasible. </span></p> <p><span>Remember, dining out is a normal and expected part of life that should still be enjoyed even when you’re attempting to eat better for weight loss or other health reasons. </span></p> <em><span><a href="/providers/caitlin-terpstra-rdld">Caitlin Terpstra</a> is a registered dietitian who provides nutrition counseling at <a href="/locations/owatonna">Mayo Clinic Health System in Owatonna</a>.</span></em>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>University of Wisconsin Hospital and Clinics</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Licensed Dietician</li> <li>Registered Dietitian</li> </ul>Terpstra<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/caitlin-terpstra-rd.jpg?h=280&iar=0&w=280&sc_lang=en&hash=D56D6F5A2B6A4866353C6D74A8883157" alt="Caitlin Terpstra RD" width="280" height="280" DisableNVelocity="true" />Caitlin<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>19992149Caitlin Terpstra, RDN, LD1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2018/healthy-lunch.jpg?h=267&iar=0&w=400&sc_lang=en&hash=C6FE83652A7A6484E2DBC8C8AAF0D973" alt="Young women eating lunch on restaurant patio" width="400" height="267" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Michele Halterman2/27/2019<p>Spring break is right around the corner, but family fun doesn’t mean you have to travel far. There are many things you can do close to home and won’t break the budget.</p>10 tips to make the most out of your staycation<img alt="Two young boys exploring a map indoors" src="/-/media/national-files/images/hometown-health/2018/two-young-boys-exploring-a-map-indoors.jpg?h=300&w=300&sc_lang=en&hash=F1F127E60AC5CA9D72B45C2FE9A9F844" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>Spring break is right around the corner, but family fun doesn’t mean you have to travel far. There are many things you can do close to home and won’t break the budget. Make the most out of staying local, and try new things as a family. You never know what you might find around town.</p> <p>Check out these 10 tips for your next staycation:</p> <ol> <li><strong>Get outside.</strong> If there’s still snow on the ground, try cross-country skiing or snowshoeing trails. Make sure you’re on the correct designated trails before getting started. If the snow has melted, check out hiking or walking trails around town.</li> <li><strong>Go swimming. </strong>It might not be the ocean, but swimming is a great way to release built-up energy and adds a little fun to your staycation. Check out your local hotels, schools or community centers, and spend a day at the pool.</li> <li><strong>Try adventuring. </strong>If spending time in the snow isn’t your thing, try downloading apps to get you outside and moving. You can download geocaching and Pokemon Go for free on your phone. You never know where they will lead you, but remember to be safe.</li> <li><strong>Check out the library. </strong>Local libraries hold a lot of free family friendly events. Once you’re there, you can check out books to learn more about different cultures and foods that you can make at home.</li> <li><strong>Rather be camping? </strong>Camp out in your living room. You can build a fort, make s’mores over the stovetop or in the microwave, sing camp songs and play your favorite board games.</li> <li><strong>Tackle a home repair project. </strong>Take advantage of the extra hands around the house and spend a day working on a home repair project together.</li> <li><strong>Take a trip to the zoo. </strong>You don’t need to be somewhere tropical to see exotic animals. Take a day trip to a zoo or aquarium.</li> <li><strong><a href="/hometown-health/speaking-of-health/coloring-is-good-for-your-health" target="_self" title="Opens in same window.">Get crafty</a>. </strong>Find local places that offer art activities for kids and adults. Display your art around the house as new decoration.</li> <li><strong>Cheer on your local teams. </strong>You don’t need to spend a ton of money or watch professional sports teams to have a good time. Cheer on your local high school or college teams instead.</li> <li><strong>Be a tourist in your own town. </strong>You never know what hidden treasures might be around your town. Check out theaters, museums, roller rinks, bowling alleys and more for a busy, fun-filled day close to home.</li> </ol> <p>Try out some of these ideas to make the most of your family staycation and enjoy your time together.</p> <p><strong>LEARN MORE</strong></p> <ul> <li>Meditation can produce a deep state of relaxation and a tranquil mind. Read more about<a href="/hometown-health/speaking-of-health/mindfulness-meditation-improve-your-quality-of-life" target="_self" title="Opens in same window."> improving your quality of life with meditation</a>.</li> </ul><img src="/-/media/national-files/images/hometown-health/2018/two-young-boys-exploring-a-map-indoors.jpg?h=504&iar=0&w=504&sc_lang=en&hash=B4B404146F1B6FE74D2D979120CB6A71" alt="Two young boys exploring a map indoors" width="504" height="504" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Michele Halterman3/31/2020Male or female, health care professionals now recommend screenings for colorectal cancer beginning at age 45. A colonoscopy is the gold standard. Here's what to expect before and during the procedure.What to expect before, during a colonoscopy<p>Health care professionals recommend screenings for colorectal cancer beginning at age 45. Preparing for colon cancer screening can be uncomfortable or inconvenient, but it's necessary for detecting cancer and could be lifesaving.</p> <p>A colonoscopy is the gold standard for colon cancer screenings. The doctor can view your entire colon and rectum and any abnormal tissue, such as polyps, and tissue samples or biopsies will be removed through the scope during the exam.</p> <p>As part of your decision to undergo a colonoscopy, consider your willingness or ability to follow the preparation instructions for specific colon cancer screening tests. You are required to avoid solid foods the day before the exam, adjust your medications and take a special prep laxative prescribed by your provider to empty your colon. You will need to limit daily activities accordingly and anticipate some level of gastrointestinal discomfort.</p> <img alt="colon illustration" src="/-/media/national-files/images/hometown-health/2018/colon-illustration.jpg?h=300&w=300&sc_lang=en&hash=63F8A49AD2E488535052B017DD0E3C08" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"> <h4>What will it be like the day of the procedure?</h4> <p>The procedure takes about 30 to 60 minutes. You will need to allow for additional time to check in and recover after the procedure if you received sedation.</p> <p>During a colonoscopy, a long, flexible tube called a colonoscope is inserted into the rectum. A tiny video camera at the tip of the tube allows the doctor to detect changes or abnormalities inside the entire colon. If you are not sedated, you may choose to watch the video during the procedure.</p> <p>When sedation is used, it can take several hours to wear off, and you will need someone to take you home. Patients are more often choosing to have a sedation-free colonoscopy.</p> <p>Rare complications may include bleeding from the site where a biopsy was taken, or a polyp or other abnormal tissue was removed, or bleeding from a tear in the colon or rectum wall. Cramping or bloating might occur afterward.</p> <h4>What about cost and insurance issues?</h4> <p>Find out how much colon cancer screenings cost, as well as which tests your insurance company covers. Consider whether you're willing to pay out of pocket if necessary. Screening is recommended starting at age 45 and generally repeated every 10 years if no abnormalities are found and you don't have an increased risk of colon cancer.</p> <p>A colonoscopy may also be recommended earlier if there is a family history of colon cancer diagnosis in your first degree relatives. A good rule of thumb is to start screenings 10 years prior to your family member’s age of diagnosis. For example, if your parent was diagnosed at 53, begin your screenings at 43.</p> <h4>What's the bottom line?</h4> <p>Choosing to have a colon cancer screening test may not be an easy decision, but it's a potentially lifesaving one. There are various screenings available, so discussing these options with your health care provider is important.</p> <p>Commit to a screening schedule based on your personal risk factors. Remember, the earlier colon cancer is detected, the easier it is to treat.</p> <h4>Learn more about colorectal cancer:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/reducing-your-risk-for-colon-cancer" target="_self" title="Opens in same window.">Reduce your risk for colon cancer</a>.</li> <li>Learn the <a href="/hometown-health/speaking-of-health/colorectal-cancer-basics" target="_self" title="Opens in same window.">common signs and symptoms of colon cancer</a>.</li> <li>Understand your <a href="/hometown-health/speaking-of-health/understanding-your-colon-cancer-screening-options" target="_self" title="Opens in same window.">colon cancer screening options</a>.</li> <li>Read <a href="/hometown-health/speaking-of-health/5-questions-about-stool-dna-tests-for-colon-cancer" target="_self" title="Opens in same window.">FAQ about the stool DNA test for colon cancer</a>.</li> </ul> <p><em>Jamie Zighelboim, M.D., is a <a href="/services-and-treatments/gastroenterology-and-hepatology" target="_self" title="Opens in same window.">gastroenterologist</a> in Eau Claire, Wisconsin.</em></p> <img src="/-/media/national-files/images/hometown-health/2020/colon-cancer-affects-men-and-women-equally.jpg?h=309&iar=0&w=550&sc_lang=en&hash=51B3F659C606491B095A11A6693B3160" alt="Colon cancer affects men and women equally" width="550" height="309" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Colorectal HealthGet screening and treatment for colorectal cancer symptoms, and learn about risk factors and prevention strategies.Michele Halterman10/13/2025<p>If you have diabetes, you might encounter the effects of complications as you move into the latter part of your life. According to the Centers for Disease Control and Prevention, 50 percent of adults age 65 and older have prediabetes and 25 percent have diabetes.</p>Life with diabetes: What happens as we age?<img alt="Diabetes illustration with people, medicine, insulin, food" src="/-/media/national-files/images/hometown-health/2018/diabetes-illustration.jpg?h=300&w=300&sc_lang=en&hash=5D9F41425F0DF68263864F2E56677526" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>If you have diabetes, you might encounter the effects of complications as you move into the latter part of your life. According to the Centers for Disease Control and Prevention, 50 percent of adults age 65 and older have prediabetes and 25 percent have diabetes. Prediabetes is a condition in which blood sugar levels are higher than they should be, but not yet high enough to be diagnosed with diabetes.</p> <p>These conditions are caused by multiple factors, including insulin resistance, usually as a result of obesity and inactivity; reduced insulin production from the pancreas; and loss of muscle mass.</p> <h4>EFFECTS OF DIABETES AND AGING</h4> <ul> <li><strong>Life-limiting complications</strong> — Having diabetes can result in nerve damage and persistent pain, vision loss, kidney dysfunction, memory changes, urinary incontinence or slow-healing wounds.</li> <li><strong>Premature death</strong> — The likelihood of premature death increases due to co-existing conditions, such as heart disease, high blood pressure or stroke.</li> <li><strong>Increased falls and injury</strong> — Low blood sugar levels, vision or hearing loss, and balance changes from neuropathy may increase your chance of falling and injury.</li> <li><strong>Medication conflicts</strong> — You may be taking multiple medications to treat health conditions, which puts you at increased risk for side effects or drug interactions.</li> <li><strong>Dexterity and vision loss</strong> — Your fingers or hands may not work as well as they used to, or your eyesight may be poor, making it difficult to use insulin or injectable medications.</li> <li><strong>Financial burden</strong> — Medication and testing supplies needed to treat your diabetes can be costly, which could create budget constraints.</li> <li><strong>Memory loss or function</strong> — You may not remember or think as clearly as before and may need assistance from relatives or friends.</li> <li><strong>Poor nutrition</strong> — You may have limited access to healthy food because of finances or lack of transportation.</li> <li><strong>Depression</strong> — Your level of independence may decrease due to changes in vision, mobility or finances, and you may become depressed.</li> </ul> <h4>PARTICIPATION IN YOUR TREATMENT PLAN</h4> <p>Early detection and treatment of diabetes and prediabetes can reduce your risk for long-term complications. It’s important to work with your diabetes care team to individualize your treatment plan, including limiting hypoglycemia, or low blood sugars, and cardiovascular conditions, such as hypertension, or high blood pressure, and lipid management.</p> <p>Other ways you can be an active participant in your treatment plan include to:</p> <ul> <li>Talk with your health care provider about medication costs, vision loss, dexterity or balance concerns, memory loss or symptoms of depression.</li> <li>Discuss your diabetes care plan with your endocrinologist or diabetes educator. You also may want to meet with a dietitian to help you with meal plans.</li> <li>Gather resources from aging and disability resource centers, including information on physical activity, food assistance or other support options.</li> <li>Schedule a yearly dilated eye exam to closely monitor your eye health for vision problems or eye diseases.</li> <li>Do exercises that include balance, strength training and cardio to optimize your health.</li> <li>Use portion control for your meals. Remember to include vegetables, fruits, protein and calcium, while cutting down on sugary beverages and alcohol.</li> <li>Use assistive devices, such as walkers, to help you be more active if you have balance concerns.</li> <li>Check your feet and skin daily, and seek out prompt medical help if problems arise.</li> <li>Check your blood sugars frequently so you can identify changes in your blood sugar pattern. Notify your provider of concerns.</li> </ul> <h4>YOUR DIABETES JOURNEY GOALS</h4> <p>Set some realistic personal goals in your diabetes journey. Work with your health care team to promote positive health. Gather support from your family, friends and community to improve your quality of life.</p> <p>Do you know your risk? Take the <a rel="noopener" href="https://donations.diabetes.org/site/SPageServer/?pagename=Diabetes_Risk_Test&source=dorg&cate=link&loca=alert-day" target="_blank" title="Opens in a new window.">American Diabetes Association's 60-second test</a> to find out.</p> <em>By Mayo Clinic Health System staff.</em><img src="/-/media/national-files/images/hometown-health/2018/diabetes-illustration.jpg?h=504&iar=0&w=504&sc_lang=en&hash=AC83353A8543FB1939715FF7F08727FD" alt="Diabetes illustration with people, medicine, insulin, food" width="504" height="504" DisableNVelocity="true" />DiabetesIf you have diabetes, no matter what type, it means you have too much glucose in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.Dawn Haller1/9/2025You probably remember having some form of the safe sex talk with your parents or other adults with the focus around pregnancy prevention. It's equally important to talk about sexually transmitted infections.Sexually transmitted diseases: What you need to know<p>You probably remember having some form of <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/sex-education/art-20044034" target="_blank" title="Opens in a new window.">safe sex talk</a> with your parents or other adults. The focus of the conversation was likely around pregnancy, or at the minimum, how not to get pregnant. These conversations, including choosing abstinence, are extremely important to have with young adults, and it's equally important to discuss the topic of <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/sexually-transmitted-diseases-stds/symptoms-causes/syc-20351240" target="_blank" title="Opens in a new window.">sexually transmitted infections (STIs)</a>.</p> <h3>What's an STI?</h3> <p>"I tested positive for <a href="/hometown-health/speaking-of-health/syphilis-a-rising-community-presence" target="_self" title="Opens in same window.">syphilis</a>, and I'm not sure what that means," or "Did you know 1 in 5 people have herpes?" may not be a socially acceptable lunch topic, but it's a common conversation at a medical visit. Most patients have some information regarding STIs, but there's confusion and misinformation on the subject. Sexual health concerns are sometimes ignored due to fear of the unknown.</p> <p>STIs generally are acquired by sexual contact, but some may be passed from mother to infant during pregnancy or childbirth, or through blood transfusions or shared needles. The organisms that cause STIs may pass from person to person in blood, saliva, semen or vaginal fluids. STIs can have a range of symptoms, including no symptoms, so it's possible to contract an STI from someone who seems perfectly healthy or who may not even be aware of the infection.</p> <h4>Common STIs</h4> <p>Although there are many different types of STIs, the most common are <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/chlamydia/symptoms-causes/syc-20355349" target="_blank" title="Opens in a new window.">chlamydia</a> and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/genital-herpes/symptoms-causes/syc-20356161" target="_blank" title="Opens in a new window.">genital herpes</a>.</p> <p>Chlamydia is a common infection, especially in teens and young adults. Often, there are no signs or symptoms of the infection, so it can be passed unknowingly to partners. Chlamydia is treated easily with antibiotics, but if all sexual partners are not treated, the infection will continue to spread or reinfection can occur. To help ensure all partners receive medication for the infection, partner treatment, called expedited partner therapy, can be prescribed.</p> <p>The legal scope of expedited partner therapy varies from state to state. For example, in Minnesota, a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window">healthcare professional</a> can prescribe treatment to the partner(s) without a medical evaluation. There may be an out-of-pocket expense for the medication. After treatment, rescreening is recommended in two to three months, then annually or with any new exposure. If chlamydia goes untreated, it can cause future fertility problems.</p> <p>Genital herpes can also be contracted or passed without being aware of the infection because there may not be any signs or symptoms of the virus. Genital herpes is passed during vaginal, oral or anal sex. It's an infection that can't be cured. Genital herpes can be painful, and cause blisters and open sores on the genital area. While symptoms can be treated, the virus remains in the body.</p> <h4>Protect yourself</h4> <p>Making informed decisions about your partner and choosing when to be sexually active are important in preventing your exposure to STIs. Share your sexual history with your partner and ask them to share theirs with you so you can make wise sexual decisions. You also may ask to bring your partner to <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window">gynecology</a> appointments to have open, honest conversations with your healthcare professional.</p> <p>Condoms are still the best barrier protection against STIs. However, condom use has become less common because of improved <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/birth-control/in-depth/birth-control-options/art-20045571" target="_blank" title="Opens in a new window.">birth control</a> methods. <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/contraceptive-implant/about/pac-20393619" target="_blank" title="Opens in a new window.">Long-acting reversible contraceptives</a>, such as an IUD or rod implants, are nearly 100% effective in preventing pregnancy but don't protect against STIs. Even though condoms can't prevent the spread of all infections, it's better to be safe than to not use one at all.</p> <p>It's recommended that all people ages 9–45 get the <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/hpv-infection/in-depth/hpv-vaccine/art-20047292" target="_blank" title="Opens in new window. ">HPV vaccine</a> to prevent contracting HPV, a sexually transmitted virus that can cause cancer. The best immune response occurs when the vaccine is given around 11 or 12 years of age. For those under age 15, the immunization is a two-shot series. For those over age 15, a three-shot series is administered over six months.</p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2021/stds-what-you-need-to-know.jpg?h=370&iar=0&w=660&sc_lang=en&hash=832BEE8ED9778DB95D8703F583DF20A3" alt="Man and woman sitting and looking at each other" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Prenatal CareOB-GYN and Family Medicine providers offer exactly the care you need for starting or growing your family, including pregnancy planning and prenatal care.Micah Dorfner4/24/2018<p>Whenever you want to improve your exercise capacity, it’s important to understand progressive overload. Progressive overload means challenging your muscles and body by gradually increasing the stress put on them. </p>Progressive overload: Get stronger in a healthy way<p><span><img height="440" alt="woman-tying-running-shoe" width="660" src="/-/media/national-files/images/hometown-health/2018/woman-tying-running-shoe.jpg?sc_lang=en&hash=0BC1330DA1B25C83FBA9DA6F5E31331E" class="img-responsive"> </span></p> <p><span>Whenever you want to improve your exercise capacity, it’s important to understand progressive overload. Progressive overload means challenging your muscles and body by gradually increasing the stress put on them. For example, increasing weight lifting repetitions or the speed at which you run over the course of time. The idea is that you slightly push yourself — in a healthy way — with each workout, ultimately resulting in improved performance and strength.</span></p> <p><strong><span>Progressive overload uses</span></strong></p> <p><span>Progressive overload is most often used in strength training but can also be used for marathon training. The secret to long-term success and staying healthy is to gradually challenge yourself a as you progress with your exercise program. If you progress too quickly, it can have a negative impact on your performance and lead to injury, excess fatigue and even upper respiratory infections.</span></p> <p><strong><span>The 10 percent rule</span></strong></p> <p><span>Each person is different, and there’s no magic exercise formula for everyone. However, one of the most popular training philosophies is the 10 percent rule. The basic premise is to not increase your running mileage more than 10 percent per week. This rule usually works well for young, healthy, moderately trained athletes. If you’re older, have orthopedic issues, are recovering from an injury or have other health issues, the 10 percent rule may be too much. Consult your health care provider or an exercise specialist if you have concerns.</span></p> <p><strong><span>Gain without pain</span></strong></p> <p><span>Proper exercise training should reduce your chance of injury, increase your energy and generally help you feel good. If this isn’t the case, you might be overtraining. Many people still have the “no pain, no gain” attitude, which can actually be quite harmful to your body. A good progressive overload program should have no pain and little or no muscle soreness.</span></p> <p><span>Challenge yourself to get into better shape, do more and increase running mileage without much muscle soreness. Progressive overload and the 10 percent rule may turn out to be the right approach for you.</span></p> <em><span>Chip Gay<span style="color: #222222;"> is a clinical exercise specialist at </span><a href="/locations/mankato">Mayo Clinic Health System in Mankato</a><span style="color: #222222;">.</span></span></em><img src="/-/media/national-files/images/hometown-health/2018/woman-tying-running-shoe.jpg?h=440&iar=0&w=660&sc_lang=en&hash=4B95B6A7232F045C6B13B3B9490CBE0B" alt="Person tying running shoe" width="660" height="440" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman4/23/2018<p>When preparing for the birth of your new baby, you likely completed a checklist to ensure you had everything ready to go before your bundle of joy arrived. Set up crib. Check. Purchase diapers. Check. Attend childbirth education classes. Check. Gather colostrum. Wait, what?</p>Boost infant health with breast milk before baby's birth<img height="371" alt="Mother and father looking at infant" width="660" src="/-/media/national-files/images/hometown-health/2018/mother-and-father-looking-at-infant.jpg?sc_lang=en&hash=0196447CAC88D326C2735158A0B7D00B" class="img-responsive"> <p>When preparing for the birth of your new baby, you likely completed a checklist to ensure you had everything ready to go before your bundle of joy arrived. Set up crib. Check. Purchase diapers. Check. Attend childbirth education classes. Check. Gather colostrum. Wait, what?</p> <p>Women who are 37 weeks or more pregnant now have the option to gather and store their colostrum to have it on hand when their baby is born. Colostrum, considered to be the early milk produced by women in their second trimester, is an antibody-rich immune booster that is vital to the health of infants. Colostrum promotes the development of normal gut flora, prevents the growth of harmful bacteria and aids in the optimal absorption of nutrients in the small intestines.</p> <p>“The first week is critical for a diet of only breast milk to reduce the risk of future illnesses and to ensure the mother’s healthy milk supply for months to come,” says Anne Beckman, an international board-certified lactation consultant at Mayo Clinic Health System in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota. “Moms who are able to start practicing may have a small supply of their own breast milk available immediately upon delivering should the baby need it.”</p> <p><strong>HOW TO COLLECT COLOSTRUM</strong></p> <p>Lauren Buck, new mom to baby Silas, had never heard of collecting colostrum until one of her early prenatal appointments with <a href="/providers/jana-brand-cnp" target="_self" title="Opens in same window.">Jana Brand</a>, a nurse practitioner in <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in Red Wing.</p> <p>Years earlier, Lauren had been diagnosed with polycystic ovarian syndrome, a hormonal disorder that affects the reproductive system, potentially causing fertility issues. The diagnosis coupled with her husband’s paralysis, made getting pregnant difficult. But, with the help of fertility treatments, Buck soon learned she was pregnant.</p> <p>Knowing that polycystic ovarian syndrome can decrease a mother’s milk supply or make it difficult for her to produce milk after giving birth, Lauren’s provider gave her educational materials on the colostrum collection process. “After hearing about the process and learning about the benefits, I never considered not collecting my colostrum,” says Lauren. “I would rather have too much milk than not enough at such a critical point in my baby’s life.”</p> <p>Just before entering week 37, Lauren met with Jenna Reinhart, an international board-certified lactation consultant in Red Wing. During this appointment, Jenna showed Reinhart exactly how the process worked using hand expressing to collect and store the milk. “After that appointment, I collected colostrum every day until I delivered,” says Lauren. “Some days I would get more than others and noticed an increase in my supply as I got closer to my due date.”</p> <p>Along with the other personal belongings she packed for her hospital stay, Lauren packed her frozen colostrum. The colostrum would be stored in the labor room’s freezer and be available immediately after her baby was born, if needed.</p> <p><strong>BREASTFEEDING MADE EASIER</strong></p> <p>Lauren and her husband welcomed their son, Silas, into the world at a healthy 6 pounds, 13 ounces. “Silas learned to latch and suck immediately after birth, which I partially credit to my comfort level from knowing what to expect from hand expressing,” says Lauren. Her collected colostrum did not go to waste. “I ended up using my stored colostrum throughout his first week of life,” she says. “It was wonderful being able to give my husband a chance to feed him, which also gave me a few extra minutes to rest.”</p> <p>“I will forever be grateful to Anne and Jenna for their support and encouragement throughout this journey,” says Lauren. “It was such wonderful experience that I can’t help but share it with all of my friends and family.”</p><img src="/-/media/national-files/images/hometown-health/2018/mother-and-father-looking-at-infant.jpg?h=371&iar=0&w=660&sc_lang=en&hash=B465319C7FD76CA61137CBBEB4A6065D" alt="Mother and father looking at infant" width="660" height="371" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Micah Dorfner4/16/2018<p>Nothing gets me more motivated than signing up for a race, putting it on the calendar and working toward that goal. <span>My excitement about marathons and running means I tend to get a lot of running-related questions from friends and coworkers. Here are some of the most common questions I get and my thoughts.</span></p>Running Q&A: Choosing the right distance, increasing miles and more<p><img height="439" alt="runners-feet-on-pavement" width="660" src="/-/media/national-files/images/hometown-health/2018/running-feet.jpg?sc_lang=en&hash=0A0B4E9937DA3DECB87315C24400B643" class="img-responsive"></p> <p>Nothing gets me more motivated than signing up for a race, putting it on the calendar and working toward that goal. It’s not important what the specific goal or distance is — it could be to win, to place or just to finish. Every runner and every goal is different.  </p> <p>My excitement about marathons and running means I tend to get a lot of running-related questions from friends and coworkers. Here are some of the most common questions I get and my thoughts.<br> <br> <strong>Q: I’m thinking about doing a 5k/10k/half marathon/marathon on this particular date. Do you think I have enough time to train for it? <br> A:</strong> That’s an excellent question with a complicated answer. It depends on your age, your running experience, how much time you have to train, your history of past injuries, your goals for the race, your baseline mileage and other unique factors. Keep in mind that choosing a distance should only be one part of your goal — showing up healthy and injury-free on race day should also be key factors in deciding your distance. This might mean scaling back a longer-distance goal, but be sure to consider if you’d rather be healthy, injury-free and meet your goal or set a “stretch goal” and risk training a bit harder. </p> <p><strong>Q: If training is going well, how do I increase my mileage?</strong><br> <strong>A:</strong> A common principle in the running world that I agree with is the “10 percent rule”.  The 10 percent rule goes something like this: don’t increase your mileage by more than 10 percent per week. That’s it. There is nothing magical about it. This simply means don’t increase the distance of any one run or your overall weekly mileage by more than 10 percent. For example, if you are currently running a maximum of three miles at a time, that means the following week your maximum distance would be 3.3 miles. Your maximum the following week should be 3.63, and so on. While perhaps overly simplistic, it’s a good starting point for many novice runners. </p> <p><strong>Q: Really? That’s doesn’t seem like much of an increase!<br> A:</strong> True, but increasing speed and distance is not something that can be rushed without risk of injury. While I would never claim to be trainer, coach or even a particularly good runner, there is one thing that I am really good at — getting injured. Pushing too hard and suffering an injury may set you back more quickly than just taking your time and letting your body adapt to the longer distances.<strong> </strong>In the end, I like to subscribe to old adage, “It’s better to show up 10 percent undertrained than 1 percent over-trained.” </p> <p><strong>Q:  What’s the difference between a runner and a jogger? <br> A: </strong>That’s easy — it’s just the entry form for the race. Being a runner is simply committing to the process and putting yourself out there for everyone to see on race day. It’s scary, exhilarating, exhausting, and it fills you with pride. Take an honest inventory of your current level of fitness and use the 10 percent rule as a starting point, and come race day, you will be a (an uninjured) runner!</p> <p> <em><a href="/providers/christopher-crocker-pac">Chris Crocker</a> is a surgery physician assistant at <a href="/locations/mankato">Mayo Clinic Health System in Mankato</a>. He is a runner, exercise enthusiast and has participated in the Mankato Marathon. </em></p>P.A.-C.<p><strong>Education</strong></p> <ul> <li>Master's degree, Cardiology, University of Nebraska</li> </ul> <p><strong>Certification</strong></p> <ul> <li>National Commission on Certification of Physician Assistants</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Crocker<img src="/-/media/shared-files/images/medical-professionals/full/mankato/christopher-crocker-pac.jpg?h=280&iar=0&w=280&hash=E58456E7436932753F3902D1D67BED33" alt="Christopher Crocker PAC" width="280" height="280" DisableNVelocity="true" />{459EAB22-8CDB-42C1-BE40-EA7882BAC29D}Chris<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13424530Chris Crocker, P.A.-C.1{CE631A85-B409-4C11-907C-39868E49E636}<img src="/-/media/national-files/images/hometown-health/2018/running-feet.jpg?h=439&iar=0&w=660&sc_lang=en&hash=9D3B429B7E7F3FB010595506025BC0A5" alt="runners-feet-on-pavement" width="660" height="439" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman7/2/2024Tapering or decreasing the length of your training runs before a race can improve your race-day performance. Learn why and how to design your taper.How tapering maximizes your potential on marathon day<p>The taper is an essential aspect of training that many new runners need to remember to incorporate into their training program. Tapering means reducing your training load before a competition to optimize performance on race day. It's the rest period before race day to reduce the effects of muscle fatigue brought on by months of rigorous training.</p> <p>During marathon training, muscle power diminishes, stores of glycogen (a form of glucose) deplete and overall muscle fatigue accumulates. The tapering period minimizes the adverse effects of a long-distance training schedule, so your muscles will be fresh and fatigue-free on race day, significantly reducing your injury risk.</p> <h2>What are the benefits of tapering?</h2> <h3>Adding tapering to your training can:</h3> <ul> <li>Bolster your immune system to lower your risk of being sick on race day</li> <li>Improve your running economy, which is the oxygen your body needs to run at a given pace</li> <li>Replenish glycogen stores so that you have the necessary amount of fuel stored in your body on race day</li> <li>Repair damaged muscle tissue, which restores muscle fibers and allows them to work their best when you need them the most.</li> <li>Reduce the psychological stresses of training, which will help you be mentally strong on race day</li> <li>Improve sleep quality so that you get the rest you need leading up to the race</li> </ul> <h2>What are the guidelines for tapering?</h2> <p>People often wonder how to define "rest" during tapering and how to make sure it's helping performance and not hurting it.</p> <p>A meta-analysis of 27 studies published in the journal Medicine & Science in Sports & Exercise showed that a tapering strategy most likely to give you significant performance improvements for two weeks, where the training volume is progressively decreased by 41–60% without modifying the training intensity or frequency.</p> <p>This means altering your training volume by decreasing only the length of each training session. The most common way is to reduce the number of miles run per session in the two to three weeks leading up to race day, depending on the length of the race.</p> <h2>How do you calculate your rate of progression during the taper?</h2> <p>For example, if you're running six miles two or three times a week during your peak training period, you'll want to drop that mileage by 41-60%, approximately 2.5 to 3.5 miles.</p> <h3>Here's how to calculate this:</h3> <ul> <li>41% of 6 miles: 6x0.41=2.46, so 6-2.46=3.54 miles</li> <li>60% of 6 miles: 6x0.60=3.6, so 6-3.6=2.4 miles</li> </ul> <p>One way to do this is to run three to four miles per run the first week and two to three miles per run the second week.</p> <p>Remember that the other key piece of the findings is to keep the intensity or frequency of your training the same during the taper. So, if you're running four times per week during your peak training, you should continue to run four times per week. If you're training at a 10-minute per mile pace, you should continue to train at that pace during the taper.</p> <p>The taper strategy will vary based on the length of your race. The longer the race, the longer the taper.</p> <h3>The taper lengths for the most popular race distances are:</h3> <ul> <li>Marathon — 19 to 22 days</li> <li>15K race — 11 to 14 days</li> <li>5K or 10K race — seven to 10 days</li> </ul> <h4>This chart shows suggested taper percentages based on some common race distances:</h4> <table> <tbody> <tr> <td> <table align="center" class="telerik-reTable-3" style="border: 0px solid;"> <tbody> <tr class="telerik-reTableOddRow-3" style="color: #666666;"> <td class="telerik-reTableFirstCol-3" style="padding: 0in 5.4pt; text-align: left; background-color: #e7ebf7;"><strong>Race distance</strong></td> <td class="telerik-reTableLastCol-3" style="padding: 0in 5.4pt; text-align: left; background-color: #e7ebf7;"><strong>3rd week before race</strong></td> <td class="telerik-reTableLastCol-3" style="padding: 0in 5.4pt; text-align: left; background-color: #e7ebf7;"><strong>2nd week before race</strong></td> <td class="telerik-reTableLastCol-3" style="padding: 0in 5.4pt; text-align: left; background-color: #e7ebf7;"><strong>Race week</strong></td> </tr> <tr class="telerik-reTableFooterRow-3" style="color: #3a4663; background-color: #c4d1e3;"> <td class="telerik-reTableFooterFirstCol-3" style="padding: 0in 5.4pt; text-align: left;">Marathon</td> <td class="telerik-reTableFooterLastCol-3" style="padding: 0in 5.4pt; text-align: left;">20%</td> <td class="telerik-reTableFooterLastCol-3" style="padding: 0in 5.4pt; text-align: left;">40%</td> <td class="telerik-reTableFooterLastCol-3" style="padding: 0in 5.4pt; text-align: left;">60%</td> </tr> <tr class="telerik-reTableFooterRow-3" style="color: #3a4663; background-color: #c4d1e3;"> <td class="telerik-reTableFooterFirstCol-3" style="padding: 0in 5.4pt; text-align: left;">15K to 30K</td> <td class="telerik-reTableFooterLastCol-3" style="padding: 0in 5.4pt; text-align: left;">0%</td> <td class="telerik-reTableFooterLastCol-3" style="padding: 0in 5.4pt; text-align: left;">30%</td> <td class="telerik-reTableFooterLastCol-3" style="padding: 0in 5.4pt; text-align: left;">50%</td> </tr> <tr class="telerik-reTableFooterRow-3" style="color: #3a4663; background-color: #c4d1e3;"> <td class="telerik-reTableFooterFirstCol-3" style="padding: 0in 5.4pt; text-align: left;">5K to 10K</td> <td class="telerik-reTableFooterLastCol-3" style="padding: 0in 5.4pt; text-align: left;">0%</td> <td class="telerik-reTableFooterLastCol-3" style="padding: 0in 5.4pt; text-align: left;">20%</td> <td class="telerik-reTableFooterLastCol-3" style="padding: 0in 5.4pt; text-align: left;">50%</td> </tr> </tbody> </table> <br /> </td> <td> </td> </tr> </tbody> </table> <p>Plan to taper only for your key or peak races. If you taper for every race, you'll miss the key physical conditioning needed to get into optimal shape.</p> <p>Remember to also strive for quality sleep and good nutrition during the taper and the week of the race. Both are needed to promote physical recovery and allow your muscles to repair and rebuild.</p> <p><em><a href="/providers/leslie-grommersch-dpt" target="_self" title="Opens in same window.">Leslie Grommersch</a>, <a href="/providers/kimberly-olsen-pt" target="_self" title="Opens in same window.">Kimberly Olsen</a> and <a href="/providers/desiree-essler-pt" target="_self" title="Opens in same window.">Desiree Essler</a> are <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapists</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Orthopedics</li> <li>Sports medicine</li> </ul>D.P.T.<p>I believe in providing patient-centered, evidence-based care that is tailored to each individual’s goals and lifestyle. I enjoy working with patients recovering from orthopedic injuries, post-surgical procedures and active individuals looking to return to sport and recreation. Patients can expect a personalized rehabilitation plan focused on strength, movement quality and progressive recovery designed to help them safely return to the activities that are most meaningful to them.</p> <p>Outside of work, I enjoy spending time with my family and keeping up with my kids’ activities. I love traveling, staying active and cheering on Minnesota sports teams. Much of my free time is spent outdoors and supporting my kids in the activities they enjoy.</p><p><strong>Education</strong></p> <ul> <li>Doctor of Physical Therapy, St. Scholastica</li> </ul> <p><strong>Certification</strong></p> <ul> <li><strong></strong>Minnesota Board of Physical Therapy</li> </ul>Grommersch<img src="/-/media/shared-files/images/medical-professionals/full/mankato/leslie-grommersch-dpt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7BDC5BDD8C00AFD34EEB259F76473548" alt="Leslie Grommersch DPT" width="280" height="280" DisableNVelocity="true" />{86ECDEF8-A8C0-48B6-85CC-9FCFA378CDDA}Leslie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15437515Leslie Grommersch, D.P.T.1{DEF55970-853F-4E96-9A4D-3413874FF059}<ul> <li>Aquatic therapy  </li> <li>Orthopedic medicine</li> <li>Sports medicine</li> <li>Vestibular</li> </ul>P.T.<p>I am passionate about helping patients achieve their goals of returning to work, daily activities and recreational activities. My specialty areas include aquatic therapy, vestibular therapy, and orthopedic and sports rehab.</p> <p>In my free time, I enjoy spending time with my family, biking on the trails around Mankato and Minnesota, walking my dog, and gardening.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Physical Therapy, Mayo Clinic School of Health Sciences</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Credentialed Clinical Instructor, American Physical Therapy Association</li> <li>Minnesota Board of Physical Therapy</li> </ul>Olsen<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kimberly-olsen-pt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=9FAAE935455429C0A4D51A0D93745BC0" alt="Kimberly Olsen PT" width="280" height="280" DisableNVelocity="true" />{FEA2DE2C-F235-4D61-A2E6-901AD650C612}Kimberly<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11913177Kimberly Olsen PT1{DEF55970-853F-4E96-9A4D-3413874FF059}|{7746ADF8-715B-4593-8AAB-55D7F0467848}<ul> <li>Manual therapy</li> <li>Spine</li> <li>Sports medicine</li> <li>Temporomandibular joint dysfunction (TMJ)</li> </ul>P.T.<p><strong>Education </strong></p> <ul> <li>College of St. Scholastica</li> </ul> <p><strong>Certification </strong></p> <ul> <li><strong></strong>Minnesota Board of Physical Therapy</li> </ul>Essler<img src="/-/media/shared-files/images/medical-professionals/full/mankato/desiree-essler-pt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4D56C7D2326F52FA1E7D0BBE35D18E81" alt="Desiree Essler PT" width="280" height="280" DisableNVelocity="true" />{098BDA88-7706-4511-8FCD-848A665819D8}Desiree<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14434831Desiree Essler PT1{DEF55970-853F-4E96-9A4D-3413874FF059}|{7746ADF8-715B-4593-8AAB-55D7F0467848}<img src="/-/media/national-files/images/hometown-health/2024/three-people-running-ourdoors.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B754F32016FA671229791A83FCD93A3A" alt="Three people running ourdoors" width="660" height="370" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman11/23/2022Growth isn't easy, requiring pain along with joy. Discover why working through grief brings the opportunity to experience healing, peace and growth.The space between grief and growth<p>Grief is an emotion that often changes daily — bringing good days and bad, ups and downs. It's not linear and doesn't follow an expected path. Rather, it takes more of a spiraling trajectory, spinning back onto itself at times, bringing confusion, distraction and numbness to things that once brought joy.</p> <p>In general, our lives are full of constant change that often greets us in ways we don't expect. In grief, there may be many days we feel overwhelmed, distracted, empty and filled with loneliness. Other days may be a bit brighter, and it may feel possible to grow from grief even though we know that growth may take time.</p> <p>Growth rarely is easy and almost always brings with it at least some measure of pain. People who are grieving are no strangers to pain. It may be difficult at times to believe that any good, including growth, can come from such pain.</p> <p>After the death of a loved one, there is an emptiness in our hearts and souls that never can be filled in the same way again. But this deep longing can bring with it the knowledge of the strength and beauty of the relationship we shared with our loved one. It can remind us that the love we enjoyed with them isn't bound by time or space, but remains forever.</p> <p>This love and the bonds we form in life are precious, and the time and space we share are sacred. With the constant stress in life of responding to texts, calls and emails, and the presence of violence and tragedy in the news, we may get caught up in those stresses and fail to truly address our own pain and sorrow.</p> <p>It can be hard to find time to notice changes that take place in our hearts. It can be hard to open ourselves to the pain we feel as we grieve. To do so requires courage and strength — two attributes we may feel we lack during grief's journey. If we can bring ourselves to face grief — to ride the wave of it and allow it into our lives — we may find that we are not swept away, but instead, are slowly given glimpses of light and perhaps some measure of peace.</p> <p>If you're walking the path of grief, I encourage you to find time to spend with your grief, whether through journaling, talking to a family member or a counselor, engaging in some form of expression of your grief through art or music, or simply by sitting quietly in a favorite chair and letting your memories and tears flow.</p> <p>It also can help to take a page from mindfulness exercises and focus on your breathing as you sit. Breathe in for a count of four, hold for a count of four and breathe out for a count of four.</p> <p>In these ways, you can dip your toe into what might seem like the vast ocean of grief, loss and pain. Working through your grief, in whatever small way you are able, also can give you the opportunity to begin to experience healing, peace and growth.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2022/writing-in-journal-with-pen.jpg?h=370&iar=0&w=660&sc_lang=en&hash=AD79C0E22120D3B27ACE75DB91593ADD" alt="Writing in journal with pen" width="660" height="370" DisableNVelocity="true" />ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.GriefGrief is the natural reaction to loss. It will be unique to you, depending on your own personality and circumstances.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Micah Dorfner4/2/2018The thirst mechanism can be an unreliable signal to for athletes to hydrate. Get guidelines for liquid consumption before, during and after a race.Tips to keep runners hydrated<img alt="bottle-of-water-pouring-into-glass" src="/-/media/national-files/images/hometown-health/2018/water-pouring-from-bottle-to-glass.jpg?h=266&w=400&sc_lang=en&hash=BEE7A292E5AD0B5C9653C8D9B00B0AF2" style="width: 400px; height: 266px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>Fluid needs vary by individuals. The <a rel="noopener" href="https://nam.edu/" target="_blank" title="Opens in a new window.">National Academy of Medicine</a> determined that adequate intake for men is roughly 13 cups and women is nine cups per day. For athletes, the thirst mechanism can be an unreliable signal to drink. Your observed thirst may be reduced because you’re focusing so much on the activity in which you’re participating.</p> <h2>Guidelines for liquid consumption before, during and after a race:</h2> <ul> <li><strong>Before</strong><br /> Drink 2 cups (16 ounces) of water two to three hours before the race. Then drink 1 cup (8 ounces) of water 10 to 20 minutes before a run.</li> <li><strong>During</strong><br /> Drink 1 cup (8 ounces) of fluid every 20 minute during your run. Sports drinks are a good choice when running longer than 60 minutes as they provide minerals and salts the body loses through sweat. In addition, sports drinks contain carbohydrates, which can help boost endurance.</li> <li><strong>After</strong><br /> Following the race, it’s important to start rehydrating. Start with 12 ounces of fluid. In the hours following a marathon, runners should continue to sip on fluids to rehydrate. If you have a chance to weigh yourself, a good rule of thumb is to drink 24 ounces of liquid for each pound lost during the race. Sipping fluids over time maximizes fluid retention and is preferable to drinking large amounts in one sitting. </li> </ul> <h2>Signs and Symptoms of dehydration</h2> <ul> <li><strong>Early signs</strong><br /> Thirst, flushed skin, premature fatigue, increased body temperature, faster breathing and pulse rate, increased perception of effort and decreased exercise capacity</li> <li><strong>Later signs</strong><br /> Dizziness, increased weakness and labored breathing with exercise.</li> </ul> <p>If you’re concerned you may be dehydrated, seek medical assistance.</p> <p><em><a href="/providers/allyn-wergin-rdn">Allie Wergin</a> is a registered dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/new-prague" title="Opens in same window">New Prague</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2018/water-pouring-from-bottle-to-glass.jpg?h=266&iar=0&w=400&sc_lang=en&hash=D9E3DEAE894F58DDC475A5D59C9099ED" alt="Water pouring from a bottle into a glass" width="400" height="266" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Michele Halterman3/17/2023Kale earns the title "superfood" due to the vitamins A, B6, C, K, folate, fiber, carotenoids and manganese it contains. Find out why its color, texture and peppery flavor also make it a mealtime superstar, and get a delicious recipe.Kale: Discover the 'secret powers' of this superfood<p>Although it may seem like it, kale isn't a new vegetable. Thomas Jefferson experimented with several varieties of kale at his Monticello estate in the early 1800s. It's long been popular in northern Europe and now throughout the U.S. Before becoming a popular salad green, kale was often used in restaurants as a decorative garnish on plates.</p> <p>But over the past 10 years, the popularity of kale has skyrocketed. You've probably heard it referred to as a superfood. Here's more about its not-so-secret powers.</p> <h2>Types of kale include:</h2> <ul> <li>Curly kale is of one the most common types with its pungent, peppery flavor. The bright-green leaves look like ruffles.</li> <li>Dinosaur kale is also common. Its narrow, green leaves are wrinkly like dinosaur skin, which are attached to a firm stem that should be removed.</li> <li>Redbor kale has ruffled leaves ranging in color from a deep red to purple.</li> <li>Russian kale is harder to find. It has flat, fringed leaves ranging in color from green to red to purple. Its flavor is more sweet and peppery.</li> </ul> <p>Kale is available at local farmers markets and grocery stores. You can buy it in fresh bunches or prewashed and trimmed in bags. Local gardeners also plant kale for their own use on the dinner table.</p> <p>How do you pick out the best bunch of kale? The leaves and stalks should be dark green with small- to medium-sized leaves free of any yellowing or browning. Kale leaves should be firm and dry, not wilted and mushy.</p> <p>To store kale, wrap it loosely and store in the fridge for up to five days. If kept longer, the leaves tend to toughen.</p> <h2>Nutrition superstar</h2> <p>Kale is a nutrition superstar due to the amounts of vitamins A, B6, C, K, folate, fiber, carotenoids and manganese it contains. One cup of raw kale has just 20 calories. The Department of Agriculture's MyPlate recommends any child and adult who is over the age of 9 eat at least 1.5–2 cups of dark-green vegetables every week.</p> <p>Kale is a member of the cruciferous vegetable family, along with cauliflower, Brussels sprouts, cabbage, broccoli, collard greens, kohlrabi, rutabaga, turnips and bok choy. These vegetables offer health benefits, including supporting the immune system, regulating blood pressure and potentially reducing the risk of various types of cancer.</p> <p>People who may need to avoid or limit kale intake are those who form oxalate-containing kidney stones or take the blood thinners Coumadin or warfarin. Be sure to check with your health care professional or dietitian if you have questions.</p> <h2>Adding kale to your meals</h2> <p>Kale holds its texture well when cooked, and it can be steamed, stir-fried, roasted or eaten raw. You can blend it into smoothies, roast it to make kale chips, wilt it into soup, mash it with potatoes or turn it into pesto. You may want to remove the middle rib by hand or with kitchen shears because it can be tough, fibrous and taste bitter.</p> <p>A good goal is to fill half your plate with fruits and vegetables every day. Here's where kale can work its superpower. Tear leaves and blend them into your morning smoothie, or use the whole kale leaf as a replacement for tortillas or bread when making a sandwich. For extra crunch, replace your regular potato chips with some roasted kale chips. For dinner, make a hearty bean soup with kale.</p> <h3>Try this meatless version of a Midwestern favorite made with kale:</h3> <h4>Cream of wild rice soup</h4> <p>Serves 4</p> <ul> <li>1/2 tablespoon canola oil</li> <li>1 1/2 cups diced yellow onion</li> <li>1 cup diced carrot</li> <li>1 cup diced celery</li> <li>2 cloves garlic, minced</li> <li>1 1/2 cups chopped kale</li> <li>1 tablespoon minced parsley</li> <li>2 cups low-sodium vegetable stock</li> <li>1 teaspoon fennel seeds, crushed</li> <li>1 teaspoon ground black pepper</li> <li>1 cup unsalted prepared white beans (or about half of a 15.5 ounce can of white beans, rinsed and drained)</li> <li>2 cups 1% milk</li> <li>1/2 cup wild rice, cooked</li> </ul> <p>In a soup pot over medium heat, add canola oil, and saute onion, carrot, celery and garlic until lightly brown. Stir in kale, parsley, stock and spices. Bring to a boil. In a blender, puree beans with milk. Add bean mixture to soup, bring to simmer and add rice. Cook for 30 minutes. Serve in warmed bowls.</p> <p>Nutrition for 1 serving (2 cups): 236 calories, 4 grams total fat, 1 gram saturated fat, 0 grams trans fat, 2 grams monounsaturated fat, 6 milligrams cholesterol, 180 milligrams sodium, 38 grams total carbohydrates, 7 grams fiber, 12 grams total sugars, 0 grams added sugars, 12 grams protein.</p> <p><a href="/providers/caitlin-terpstra-rdld" target="_self" title="Opens in same window."><em>Caitlin Terpstra</em></a><em> is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em></p>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>University of Wisconsin Hospital and Clinics</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Licensed Dietician</li> <li>Registered Dietitian</li> </ul>Terpstra<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/caitlin-terpstra-rd.jpg?h=280&iar=0&w=280&sc_lang=en&hash=D56D6F5A2B6A4866353C6D74A8883157" alt="Caitlin Terpstra RD" width="280" height="280" DisableNVelocity="true" />Caitlin<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>19992149Caitlin Terpstra, RDN, LD1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2023/kale-salad.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C55280E91AEA00D8708708CF6199C16D" alt="Kale salad" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller5/24/2018<p>Are you at risk for colon cancer? You can find out by answering a variety of questions with our colon cancer screening tool.</p>Gut check: Colon cancer risks and screening<img height="370" alt="Faces of three people montagejpg" width="660" src="/-/media/national-files/images/hometown-health/2018/faces-of-three-people-montagejpg.jpg?h=370&w=660&sc_lang=en&hash=2B2C33CCA4F5DF265C7EE5D7919224DA" style="height: 370px; width: 660px;" class="img-responsive" /> <p>Are you at risk for colon cancer? You can find out by answering a variety of questions with our colon cancer screening tool. These easy-to-answer questions are related to your age, health, and family and personal history, and affect your chances of developing colon cancer.</p> <a href="/-/media/national-files/documents/hometown-health/2019/colon-risk-assessment.pdf?sc_lang=en&hash=A50D8C774CF207A0976E7CD6829BF474" target="_blank" title="Opens in a new window."><img alt="Take this quiz to assess your colon health" src="/-/media/national-files/images/hometown-health/2018/take-this-quiz-to-assess-your-colon-health.jpg?h=135&w=135&sc_lang=en&hash=4F365C5E0E6018C894364BFCC75FDF99" style="height: 135px; width: 135px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /></a> <p>If you answer “yes” to any of the questions, you should see your primary health care provider for more information on colon cancer screening.</p> <p>For more information on colon cancer screenings, read our “<a href="/hometown-health/speaking-of-health/what-to-expect-before-and-during-a-colonoscopy" target="_self" title="Opens in same window.">What to expect before, during a colonoscopy</a>” blog.</p> <img src="/-/media/national-files/images/hometown-health/2018/faces-of-three-people-montagejpg.jpg?h=370&iar=0&w=660&sc_lang=en&hash=147F16D23F49D996363C4C9ED41B7AF4" alt="Faces of three people montagejpg" width="660" height="370" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.Dawn Haller5/29/2018<p>It’s easy to get into a rut with the foods we eat. Challenge your family to discover new vegetables this summer.</p>Veggie challenge for your whole family<img height="371" alt="Hands preparing variety of vegetables" width="660" src="/-/media/national-files/images/hometown-health/2018/hands-preparing-variety-of-vegetables.jpg?h=371&w=660&sc_lang=en&hash=06DA5E8A0291AB2D8C4CF07686B9BBDC" class="img-responsive" style="height: 371px; width: 660px;"> <p>It’s easy to get into a rut with the foods we eat. Challenge your family to discover new vegetables this summer. Some ideas to get you started include beets, kohlrabi, dandelion greens, eggplant or kale. See how many new vegetables your family can check off.</p> <a href="/-/media/national-files/documents/hometown-health/2019/veggie-challenge.pdf?sc_lang=en&hash=9AD822E87B1DC20F28A32848C1EC6171" target="_blank" title="Opens in a new window."><img alt="Download the Veggie Challenge" src="/-/media/national-files/images/hometown-health/2018/download-the-veggie-challenge.jpg?h=165&w=165&sc_lang=en&hash=B3964D6E8B11910F5CEF11AB01C8E06D" style="height: 165px; width: 165px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive"></a> <p>Here are a couple of recipes to get you started.</p> <p><strong>Baby beets and carrots with dill</strong></p> <ul> <li>1 lb. red and yellow baby beets, about 1½ inches in diameter</li> <li>½ lb. baby carrots, peeled</li> <li>2 teaspoons butter</li> <li>1 tablespoon extra-virgin olive oil</li> <li>1½ teaspoons fresh lemon juice</li> <li>2 teaspoons chopped fresh dill, plus sprigs for garnish</li> </ul> <p>If the beet greens are still attached, cut them off, leaving about 1 inch of the stem intact. If the carrots are varied sizes, cut the larger ones into halves and thirds for even cooking. In a large pot fitted with a steamer basket, bring 1 inch water to a boil. Add the unpeeled beets, cover and steam until tender, 20–25 minutes. Remove from the pot and cut into quarters. Set aside and keep warm. Check the pot, add water to a depth of 1 inch, if necessary, and return to a boil. Add the baby carrots, cover and steam until tender, 5–7 minutes. Remove from the pot. In a large bowl, toss the carrots with the butter, olive oil, lemon juice and chopped dill. Add the beets, toss gently to combine and transfer to a serving dish. Serve immediately, garnished with the dill sprigs.</p> <p><strong>Roasted root vegetables with cumin and coriander</strong></p> <ul> <li>½ lb. sweet potatoes, peeled and cut into 1-inch pieces</li> <li>½ lb. parsnips, peeled and cut into 1-inch pieces</li> <li>½ lb. rutabagas, peeled and cut into 1-inch pieces</li> <li>½ lb. turnips, peeled and cut into 1-inch pieces</li> <li>2 tablespoons olive oil</li> <li>1 teaspoon ground cumin</li> <li>1 teaspoon ground coriander</li> <li>½ teaspoon salt</li> <li>¼ teaspoon freshly ground pepper</li> <li>2 tablespoons chopped fresh cilantro (fresh coriander)</li> </ul> <p>Position a rack in the lower third of the oven and preheat to 400 degrees F. In a large bowl, combine the vegetables, olive oil, cumin, ground coriander and salt. Toss well to coat. Arrange the vegetables in a single layer on a large baking sheet. Roast, stirring or shaking the vegetables every 15 minutes, until tender and evenly browned, about 45 minutes. Sprinkle with the pepper; taste and adjust the seasoning. Transfer to a serving dish and sprinkle with the fresh cilantro. Serve hot or at room temperature.</p> <p><a href="https://mayoclinichealthsystem.org/topics/eat-well" target="_blank" title="Opens in a new window.">Find more recipe ideas here</a>.</p><img src="/-/media/national-files/images/hometown-health/2018/hands-preparing-variety-of-vegetables.jpg?h=371&iar=0&w=660&sc_lang=en&hash=EAAED280246BC03649965FD0F5546C9E" alt="Hands preparing variety of vegetables" width="660" height="371" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller5/21/2018<p>Adverse childhood experiences, or ACEs, are negative events in a child’s life that can have lasting effects on health and well-being. There are multiple ways to build and strengthen a child’s resilience and help lessen the consequences of ACEs.</p>Overcoming adverse childhood experiences<img alt="Ripped paper childhood to adulthood illustration" src="/-/media/national-files/images/hometown-health/2018/ripped-paper-childhood-to-adulthood-illustration.jpg?h=300&w=300&sc_lang=en&hash=B090F419C2B7A1A758D1FC3A5754118D" style="height: 300px; width: 300px; float: right; margin-bottom: 10px; margin-left: 10px;" class="img-responsive" /> <p>Adverse childhood experiences, or ACEs, are negative events in a child’s life that can have lasting effects on health and well-being. The phrase came about during the CDC-Kaiser Permanente Adverse Childhood Experiences Study, first published in 1998. The study looked at how childhood trauma affects long-term health.</p> <p>In situations of prolonged childhood trauma, a child’s brain and body will produce an overload of stress hormones that can harm the function and structure of the brain. Because children’s brains are developing at a rapid pace, this can be particularly harmful to them, changing how they will learn, respond to stress and make decisions for the rest of their life. Childhood trauma can lead to the adult onset of chronic diseases, such as heart disease, depression, drug abuse, violence and being a victim of violence.</p> <p><strong>ACES EXAMPLES</strong></p> <p>Examples of ACEs include:</p> <ul> <li>Experiencing parental divorce or separation</li> <li>Having a family member who is incarcerated</li> <li>Living with a family member who is addicted to alcohol or other substances</li> <li>Living with a family member who is depressed or has other mental illnesses</li> <li>Experiencing physical and emotional neglect</li> <li>Experiencing physical, emotional and sexual abuse</li> <li>Witnessing a mother being abused</li> </ul> <p>ACEs occur more commonly than you’d expect. In Wisconsin, more than half of all adults have experienced one adverse childhood experience in their past. The more ACEs an individual has experienced, the higher their risk climbs for lasting health impacts.<span>  </span></p> <p><strong>COMBATING ACES</strong></p> <p>While ACEs are related to health and behaviors later in life, they are not a guarantee of anything. The negative health effects of ACEs can be tempered when people have a strong support system and the skills to successfully cope with life’s challenges. This coping ability is called resilience.</p> <p>There are multiple ways to build and strengthen a child’s resilience and help lessen the consequences of ACEs. This support could include:</p> <ul> <li>Caregiver knowledge and application of positive parenting skills</li> <li>Children’s social and emotional health</li> <li>Close relationships with competent caregivers or other caring adults</li> <li>Communities that support health and development</li> <li>Concrete support for parents and families</li> <li>Having a sense of purpose</li> <li>Individual problem-solving skills and self-regulation abilities</li> <li>Parental resilience</li> <li>Social connections</li> </ul> <p>These kinds of support tactics help a child feel safe more quickly after experiencing ACEs and help to neutralize the impact. It’s particularly important for caregivers to help create strong, protective relationships for children that can allow them to stay strong, even when facing adversity. If the child’s protective networks are in good working order, development can flourish even in the face of severe adversity. If these systems are not strong, either before or after the ACE, then the risk for developmental problems is much greater. </p> <p><strong>A FRAMEWORK FOR HOPE</strong></p> <p>The framework that ACEs provide helps us look at health in a new way. Understanding risk factors provides a new way to approach people in our lives who may benefit from extra support. It is important for everyone to know that no matter the experience, there is always hope for a positive outcome. Risk does not define destiny.</p> <p>Get more information from these resources:</p> <ul> <li><a rel="noopener" href="https://www.dhs.wisconsin.gov/aces/index.htm" target="_blank" title="Opens in a new window.">Wisconsin Department of Health</a></li> <li><a rel="noopener" href="http://www.health.state.mn.us/divs/cfh/program/ace/index.cfm" target="_blank" title="Opens in a new window.">Minnesota Department of Health</a></li> </ul><img src="/-/media/national-files/images/hometown-health/2018/ripped-paper-childhood-to-adulthood-illustration.jpg?h=504&iar=0&w=504&sc_lang=en&hash=A76E89655998A24EE461709FBABED498" alt="Ripped paper childhood to adulthood illustration" width="504" height="504" DisableNVelocity="true" />Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Dawn Haller4/23/2025A gluten-free diet helps manage symptoms of celiac disease and other medical conditions associated with gluten. Find out how it can affect your overall nutritional needs.Gluten-free: What does that mean?<p>Gluten is a protein found in certain grains, such as wheat, barley, rye, and a cross between wheat and rye called triticale.</p> <p>A gluten-free diet helps manage symptoms of celiac disease and other medical conditions associated with gluten consumption. This type of diet also has gained popularity among people without gluten-related medical conditions. The claimed benefits of the diet are improved health, weight loss and increased energy.</p> <p>Removing gluten from your diet likely changes your overall intake of fiber, vitamins and other nutrients. Therefore, regardless of your reasons for following a gluten-free diet, it's important to know how it can affect your overall nutritional intake.</p> <h2>These medical conditions require a gluten-free diet:</h2> <ul> <li><strong>Celiac disease</strong><br /> This is an autoimmune disorder in which gluten triggers immune system activity that damages the lining of the small intestine. Over time, this damage prevents the absorption of nutrients from food.</li> <li><strong>Gluten sensitivity</strong><br /> This causes some of the same signs and symptoms associated with celiac disease, including abdominal pain, bloating, diarrhea, constipation, foggy brain, rash or headache, even though there is no damage to the tissues of the small intestine. Studies show that the immune system plays a role, but the process isn't well-understood.</li> <li><strong>Gluten ataxia</strong><br /> This is an autoimmune disorder in which gluten affects certain nerve tissues, and causes problems with muscle control and voluntary muscle movement.</li> <li><strong>Wheat allergy</strong><br /> Like other food allergies, wheat allergy is the result of the immune system mistaking gluten or some other protein found in wheat as a disease-causing agent, similar to a virus or bacteria. The immune system creates an antibody to the protein, prompting an immune system response that may result in congestion, breathing difficulties and other symptoms.</li> </ul> <p>Your health care team or a dietitian can help you make appropriate dietary choices to maintain a well-balanced diet with the diagnosis of any of these conditions.</p> <h2>What to look for on food labels</h2> <p>When you are buying groceries, you need to read labels to determine if they contain gluten. Foods that contain wheat, barley, rye or triticale — or an ingredient derived from them — must be labeled with the name of the grain in the label's content list.</p> <p>Foods that are labeled gluten-free, according to the Food and Drug Administration rules, must have fewer than 20 parts per million of gluten.</p> <h4>Foods with these labels may include:</h4> <ul> <li>Naturally gluten-free food</li> <li>A prepared food that doesn't have a gluten-containing ingredient</li> <li>Food that has not been cross-contaminated with gluten-containing ingredients during production</li> <li>Food with a gluten-containing ingredient that has been processed to remove gluten</li> </ul> <p>Alcoholic beverages made from naturally gluten-free ingredients, such as grapes or juniper berries, can be labeled gluten-free. An alcoholic beverage made from a gluten-containing grain can carry a label stating the beverage was processed, treated or crafted to remove gluten. However, the label must state that gluten content cannot be determined and the beverage may contain some gluten.</p> <h2>Processed foods that contain gluten</h2> <p>Wheat, barley or rye are commonly found in processed foods. Wheat gluten frequently is added as a thickening or binding agent, or for flavoring or coloring. It's vital to read the labels of processed foods to determine if they contain these grains.</p> <p>In general, if a gluten-free diet is advised for you, consume foods not as gluten-free with caution. Look specifically for those made with corn, rice, soy or other gluten-free grain.</p> <h2>Medications and supplements</h2> <p>Prescription and over-the-counter medications may use wheat gluten as a binding agent. Talk to your health care provider or pharmacist about the medications you're taking. Dietary supplements that contain wheat gluten must list wheat as an ingredient on the label.</p> <h2>Eating gluten-free at home, in restaurants</h2> <p>It’s particularly important for people with celiac disease to avoid exposure to gluten.</p> <h4> These tips can help you prevent cross-contamination in your own food preparations at home and avoid gluten-containing food when you eat out:</h4> <ul> <li>Store gluten-free and gluten-containing foods in different places.</li> <li>Keep cooking surfaces and food storage areas clean and sanitized.</li> <li>Wash dishes and cooking equipment thoroughly.</li> <li>Read restaurant menus online ahead of time, if possible, to be sure there are options for you.</li> <li>Eat out early or late when a restaurant is less busy and better able to address your needs.</li> </ul> <p>Gluten-free recipes can have the same nutritional value and great taste as traditional recipes. Don't hesitate to explore gluten-free foods. In some cases, gluten-free recipes can have added benefits, such as increased fiber and protein.</p> <h2>Try these gluten-free recipes today:</h2> <h4>Apricot and almond crisp</h4> <p> Serves 6<br /> Dietitian's tip: This apricot dessert uses no flour and is gluten-free when made with certified gluten-free oats.</p> <p>Ingredients</p> <ul> <li>1 teaspoon olive oil</li> <li>1 pound apricots, halved with pits removed</li> <li>1/2 cup almonds, chopped</li> <li>1 tablespoon oats (certified gluten-free)</li> <li>1 teaspoon anise seeds</li> <li>2 tablespoons honey</li> </ul> <p>Directions</p> <p>Heat oven to 350 degrees. Brush olive oil in 9-inch glass pie dish. Chop apricots and place in pie dish. Sprinkle almonds, oats and anise seeds on top. Drizzle with honey. Bake for 25 minutes, until almond topping is golden and apricots are bubbling up. Serve warm.</p> <p>Nutritional analysis per 1/2 cup serving: 134 calories, 6 grams total fat, 0.5 grams saturated fat, trace trans fat, 4 grams monounsaturated fat, 0 milligrams cholesterol, 1 milligram sodium, 17 grams total carbohydrate, 3 grams dietary fiber, 6 grams added sugars, 3 grams protein</p> <h4>Italian chicken and vegetable packet</h4> <p>Serves 1<br /> Dietitian's tip: This recipe may also be prepared on the grill. Use heavy-duty aluminum foil and place it off to the side of the flame. Turn midway through the cooking time.</p> <p>Ingredients</p> <ul> <li>1 skinless, boneless chicken breast, about 3 ounces</li> <li>1/2 cup diced zucchini</li> <li>1/2 cup scrubbed and diced potato</li> <li>1/4 cup diced onion</li> <li>1/4 cup sliced baby carrots</li> <li>1/4 cup sliced mushrooms</li> <li>1/8 teaspoon garlic powder</li> <li>1/4 teaspoon Italian seasoning or oregano</li> </ul> <p>Directions</p> <p>Heat oven to 350 degrees. Cut off a 12-inch sheet of heavy-duty aluminum foil or parchment paper. Fold the foil or parchment paper in half, unfold and spray with cooking spray. Center the chicken breast on the sheet. Top with zucchini, potato, onion, carrots and mushrooms. Sprinkle garlic powder and Italian seasoning on the chicken and vegetables. Bring the foil together and make small, overlapping folds down the length of the packet to seal. Twist the two ends several times to make a tight seal so the liquid won't escape during cooking. Place the packet on a cookie sheet and bake for 45 minutes, until chicken and vegetables are tender.</p> <p>Nutritional analysis per serving: 207 calories, 2.5 grams total fat, 0.5 grams saturated fat, trace trans fat, 0.5 grams monounsaturated fat, 62 milligrams cholesterol, 72 milligrams sodium, 23 grams total carbohydrate, 3 grams dietary fiber, 0 grams added sugar, 23 grams protein</p> <p><em>Kjersten Nett is a registered dietitian in Albert Lea and Austin, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2022/hands-making-gluten-free-food.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F34CD4A5E315CF2F9143CDF36C2031FF" alt="Hands making gluten-free food" width="660" height="370" DisableNVelocity="true" />Celiac DiseaseCeliac disease is a digestive condition triggered by consumption of the protein gluten, which primarily is found in bread, pasta, cookies, pizza crust and many other foods containing wheat, barley or rye.Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Michele Halterman3/31/2022Glaucoma, sometimes called the silent thief of sight, is a group of eye conditions that damage the optic nerve, which is critical for good vision. Learn what to do to protect and secure your sight.Don’t be fooled by glaucoma — the silent sight thief<p>Glaucoma, sometimes called the silent thief of sight, is a group of eye conditions that damage the optic nerve, which is critical for good vision. This damage is often caused by an abnormally high pressure in the eye.</p> <p>Glaucoma is one of the leading causes of blindness in the U.S. It can occur at any age but is more common in older adults. The most common form of glaucoma has no warning signs. You may notice patchy blind spots in your side or central vision. But the vision loss is often so gradual that you may not notice a change in vision until the condition is at an advanced stage.</p> <h4>Protect your sight</h4> <p>If you are 40 or older, or have a family history of glaucoma, you are at a higher risk of developing glaucoma. Many people with glaucoma do not realize they have the condition until they are seen for a routine exam.</p> <p>You can help protect vision in you and your family members by getting a comprehensive dilated eye exam at least once every two years. During this exam, you will be screened for eye diseases, such as glaucoma. The dilated exam may show changes in the shape and color of the optic nerve fibers due to pressure. Lowering eye pressure in the early stages of glaucoma slows progression of the disease and helps save vision.</p> <h4>Secure your sight</h4> <p>While treatment for glaucoma cannot restore vision if it has already been lost, it can preserve remaining sight. Typically, many forms of glaucoma are first treated with daily eye drops or a laser procedure. The procedure is safe and performed in the office with no restrictions on activity by the day after the procedure. If eye drops or a laser procedure are not effective enough or cannot be tolerated, surgical procedures may be needed.</p> <p>A new procedure called ab interno canaloplasty (ABiC) is a minimally invasive surgery to treat patients with glaucoma. Some ophthalmologists have advanced training in treating patients with eye diseases, such as glaucoma. During training, I learned to perform ABiC directly from the surgeon who invented the procedure.</p> <p>During the procedure, a small catheter is used to flush out the part of the eye that drains pressure, resulting in lower eye pressure and better control of glaucoma. No stent or device is left behind in the eye after the procedure as they often are in traditional surgeries. The procedure has less risk of infection and quicker vision recovery than with traditional glaucoma procedures.</p> <p>If your glaucoma cannot be controlled by eye drops or laser treatment, ABiC may be an option for you. In addition, if you are experiencing decreased vision due to cataracts, the procedure usually can be performed at the same time as cataract surgery with little added risk. Afterward, you may need fewer or no eye drops to treat your glaucoma.</p> <h4>Prevention of sight loss is a team effort</h4> <p>Treating glaucoma successfully is a team effort between you and your health care team. Share your concerns with your primary care provider, especially if you have a family history of glaucoma or other eye conditions.</p> <p>Schedule your routine eye exam with an optometrist or ophthalmologist. If you are diagnosed with glaucoma, your care team will talk with you about your lifestyle and develop a treatment plan to protect you from the silent thief of sight.</p> <p><em><a href="/providers/matthew-cooke-md" target="_self" title="Opens in same window.">Matthew Cooke, M.D.</a>, is an <a href="/services-and-treatments/ophthalmology" target="_self" title="Opens in same window.">ophthalmologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Cataract surgery</li> <li>Medical and surgical treatment of glaucoma</li> </ul>M.D.<p>I try to help my patients to understand their eye condition and treatment options so we can work together as a team to preserve or improve their sight. </p> <p>In my spare time, I enjoy spending time with my wife and our dog, hiking, watching sports, reading, playing cards and board games, and traveling.</p><p><strong>Education</strong></p> <ul> <li>University of Michigan-Ann Arbor</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Ophthalmology, Medical College of Wisconsin-Milwaukee</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Glaucoma, Dean McGee Eye Institute, University of Oklahoma-Oklahoma City</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Glaucoma Society</li> <li>American Academy of Ophthalmology</li> <li>American Society of Cataract and Refractive Surgery</li> <li>Christian Ophthalmology Society</li> </ul>Cooke<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/matthew-cooke-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=5EFB4B65F4B85B591A2DC8E0B7D98DC0" alt="Matthew Cooke, M.D." width="280" height="280" DisableNVelocity="true" />{C3420D2E-E59E-4685-8536-30A36F2AC68C}Matthew<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>10430113Matthew Cooke, M.D.1{C5680DDD-C649-4B63-AFCC-B52A244736B7}<img src="/-/media/national-files/images/hometown-health/2022/photographer-behind-a-camera.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9A55468EAD7BFE6E92F2B58E3E22A858" alt="Photographer behind a camera" width="660" height="370" DisableNVelocity="true" />Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.Michele Halterman7/13/2022While medical science works to further understand the human microbiome's role in your daily health, answers to common questions can help you better understand probiotics.An introduction to probiotics<p>Recently, there's been a lot of conversation in the media about probiotics. As a nutritionist, I often answer questions from patients looking to know more about probiotics and their publicized health benefits. While medical science works to further understand the role the microbiome plays in your daily health, there are a few questions we can shed some light on to help you gain a better understanding of probiotics.</p> <h2>What are probiotics?</h2> <p>Probiotics are live, active microorganisms ingested to alter the gastrointestinal flora for health benefits. They often are referred to as good bacteria in the gut and compete with bad bacteria to support the body in establishing optimal digestion and aid immune function.</p> <h2>Why are probiotics important to your health?</h2> <p>Probiotics help create a balance in a healthy digestive system. Gastrointestinal problems can occur when this balance breaks down either due to illness, a course of antibiotics, a diet lacking nutrient-dense food or the overgrowth of unfriendly bacteria.</p> <h3>Although more research is needed, there is evidence that probiotics may help:</h3> <ul> <li>Prevent or treat diarrhea caused by infections and antibiotics</li> <li>Improve symptoms of irritable bowel syndrome</li> <li>Boost immune system</li> <li>Reduce inflammation and allergies</li> </ul> <h2>Are probiotics right for everyone?</h2> <p>Probiotics have a good safety record for people who are generally healthy. If they occur at all, side effects usually consist of mild digestive symptoms like gas. As with any drug or supplement, always talk to your health care team before taking any probiotic. This is especially important if you have a suppressed immune system, as some people occasionally report serious complications, such as infections.</p> <h2>What foods contain probiotics?</h2> <h3>Some probiotic-rich foods include:</h3> <ul> <li>Kefir</li> <li>Kimchi</li> <li>Kombucha</li> <li>Miso</li> <li>Pickles</li> <li>Sauerkraut</li> <li>Tempeh</li> <li>Yogurt</li> </ul> <h2>What should I consider when researching probiotics?</h2> <p>The potential benefits of probiotics are widespread, but there's no one-size-fits-all application. There are many different probiotics, each strain performing a separate function or producing a different benefit in the body. Additionally, probiotic supplementation is an exciting and growing area of research. The current literature supports their use for various conditions, primarily within digestive health.</p> <h3>Things to consider:</h3> <ul> <li>Find the right strain for your individual needs.</li> <li>Follow storage instructions, as some probiotics need to be refrigerated.</li> <li>Check the expiration date of the probiotic you're using.</li> <li>Try foods or supplements. Either is fine, though supplements generally have higher concentrations of probiotics.</li> </ul> <p>Most importantly, eat a diet rich in nutrients and high in fiber — including fruits, vegetables and whole grains. Probiotics feed off of fiber and build colonies that will keep your gut in a healthy balance.</p> <p>If you have questions or concerns about probiotics, make sure you to discuss them with your health care team.</p> <em><a href="/providers/allyn-wergin-rdn" target="_self" title="Opens in same window">Allie Wergin</a> is a <em>registered <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian-nutritionist</a> </em> <a href="/locations/new-prague" target="_self" title="Opens in same window">New Prague, Minnesota</a>.</em><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2022/pickles.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E09817CFD8CDFEBA754BC54660020A18" alt="Pickles" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Michele Halterman6/4/2018<p>Snap, crackle and pop may be welcome sounds at the breakfast table. But when you hear a pop on the playing field, it’s not something to cheer. A torn ACL usually is a season-ending injury.</p>How to prevent an ACL injury<img height="370" alt="Runner holding knee" width="660" src="/-/media/national-files/images/hometown-health/2018/runner-holding-knee.jpg?sc_lang=en&hash=DE23FEA309802495D6C798F7DA6A475C" class="img-responsive"> <p>Snap, crackle and pop may be welcome sounds at the breakfast table. But when you hear a pop on the playing field, it’s not something to cheer.</p> <p>“Many patients will tell me they heard or felt a pop when they tore their ACL,” says <a href="/providers/mitchell-nesvik-dpt" target="_self" title="Opens in same window.">Mitchell Nesvik</a>, a physical therapist at Mayo Clinic Health System in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>.</p> <p>The ACL, or anterior cruciate ligament, is one of the major ligaments in the knee. Tearing that ligament is one of the most common — and devastating — injuries facing athletes.</p> <p>“A torn ACL is usually a season-ending injury,” Mitchell says. “Most athletes will need surgery to repair the injury, and recovery and rehab take months.”</p> <p>Around 200,000 people tear their ACL each year. Most of them play sports, like basketball, soccer and tennis, which require players to jump, lunge and pivot. Around 70 percent of ACL tears are noncontact injuries. And the majority of those injured are female.</p> <p>“Women are 3 to 6 times more likely to tear their ACL than men,” Mitchell says.</p> <p>Studies suggest that women’s jumping and landing techniques are part of the reason for the difference. Many women also have a strength imbalance in the muscles in their legs, with stronger quadriceps than hamstrings. That imbalance may allow the shinbone to move too far forward, overextending the ACL.</p> <p>That’s the bad news. Fortunately, Mitchell says there’s good news, as well.</p> <p>“There are things you can do to prevent an ACL injury,” MItchell explains.</p> <h4>FOCUS ON FORM</h4> <p>Many ACL injuries are a result of landing wrong after a jump. Practicing good jumping techniques can help minimize that risk. That includes:</p> <ul> <li>Landing evenly on both feet</li> <li>Bending the knees when landing</li> <li>Aligning the body with the feet during landing</li> <li>Keeping knees shoulder width apart during landing</li> </ul> <p>Focusing on exercises that strengthen the core and help with balance also can help improve jumping technique.</p> <p>“A strong core gives you more control over your torso and provides stability when you have to switch directions quickly,” Mitchell says.</p> <h4>STRENGTHEN LEG MUSCLES</h4> <p>Strong, balanced muscles in the legs help protect the knees. Since weak hamstrings are thought to play a role in many ACL injuries, exercises that target those muscles may be especially beneficial. Stability ball hamstring curls are one great option. Deadlifts are another. Add in squats and lunges, which work the quadriceps, hamstrings and glutes, for all-over leg strengthening.</p><img src="/-/media/national-files/images/hometown-health/2018/runner-holding-knee.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8D1A5D11F8766BBAAE5F0078EC26A587" alt="Runner holding knee" width="660" height="370" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Michele Halterman12/29/2022Variety is key to a healthy diet. It turns out, it's also key to a healthy fitness routine. Incorporate these five fitness elements to ensure success.The 5 elements of fitness<p>Variety is key to a healthy diet. It turns out, it's also key to a healthy fitness routine.</p> <p>A well-rounded routine should include a variety of activities that work different areas of your body. A mix also prevents boredom and lowers your risk of getting injured.</p> <h2>Try to include each of these activities in your weekly routine:</h2> <h3>1. Aerobic conditioning</h3> <p>Activities that get your heart rate up help keep your heart healthy, boost your mood and positively affect numerous chronic conditions. Exercises include walking, running, biking, swimming, rowing, exercising using an elliptical machine and more.</p> <h3>2. Strength training</h3> <p>When lifting free weights or using your body weight, think whole body, including legs, arms, stomach and back. Strength training helps build muscle, strengthen bones and prevent injuries if done properly. It also can improve balance with repetitive training. You can use free weights or weight machines to perform different <a rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046031" target="_blank" title="Opens in a new window.">strength training exercises</a>, such as squats, chest presses, leg presses, bicep curls and others.</p> <h4>3. Flexibility activities</h4> <p>Flexibility improves your joints' range of motion and makes daily tasks easier. Stretch after your workout when your muscles are warm. <a rel="noopener noreferrer" href="https://www.mayoclinic.org/img-20145509" target="_blank" title="Opens in a new window.">Tai chi</a> and <a rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/yoga-poses/sls-20464430" target="_blank" title="Opens in a new window.">yoga</a> also can be used to improve flexibility.</p> <h4>4. Posture exercises</h4> <p>Proper body alignment not only helps prevent pain and injury, but also can boost your confidence and mood. Improving your posture will likely take time and conscious effort, but the feel-good benefits are worth it. Some exercise ideas include <a rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=7" target="_blank" title="Opens in a new window.">back exercises</a>, <a href="/hometown-health/speaking-of-health/15-minute-workout-core" target="_self" title="Opens in same window.">core strengthening routines</a>, yoga and Pilates.</p> <h4>5. Balance training</h4> <p><a rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/balance-exercises/sls-20076853" target="_blank" title="Opens in a new window.">Balance training</a> improves your body's ability to react quickly to everyday missteps, which helps prevent falls. During exercise, balance also helps you move more efficiently for improved performance and injury prevention. Try single-leg lifts or tai chi.</p> <p>Consistency and safety also play key roles in a fitness routine. Exercise is medicine. Just like medicine, it should be taken almost every day. Think of it as a lifelong activity. Ideally, your week would include at least two days of strength training per week and at least 150 minutes of moderate aerobic activity. Flexibility, posture and balance training can be worked throughout the week.</p> <p>Finally, consider safety as you exercise. Start slowly and gradually increase time and intensity in your routine. This can prevent injury and build long-term habits.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2018/running-shoes-on-a-wooded-trail.jpg?h=370&iar=0&w=660&sc_lang=en&hash=916A14B99E8FCE88D0C36B30FDACA2D6" alt="Running shoes on a wooded trail" width="660" height="370" DisableNVelocity="true" />Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Michele Halterman6/4/2018<p>Some days feel like a sprint; others, a marathon. Here’s an easy breakfast recipe to fuel your day.</p>Fill your tank with an easy, healthy breakfast<img height="370" alt="Hands holding oats" width="660" src="/-/media/national-files/images/hometown-health/2018/hands-holding-oats.jpg?sc_lang=en&hash=E931D38CE69B2FA219D2EDFA5ACCFA56" class="img-responsive"> <p>Some days feel like a sprint; others, a marathon. Here’s an easy breakfast recipe to fuel your day:</p> <p><strong>Overnight Refrigerator Oatmeal</strong></p> <p>Ingredients</p> <ul> <li>1/3 cup skim milk or soy milk</li> <li>1/4 cup unsweetened applesauce</li> <li>1/4 cup old-fashioned rolled oats</li> <li>1/4 cup Greek low-fat plain yogurt</li> <li>1/4 cup diced apples or blueberries</li> <li>1 1/2 teaspoons dried chia seeds</li> <li>1/4 teaspoon cinnamon</li> </ul> <p>Directions</p> <ul> <li>Place all of the ingredients in a 1-pint mason jar.</li> <li>Screw on the lid, and shake until well-combined.</li> <li>Refrigerate overnight, and eat chilled.</li> </ul> <p>Serves 1; 193 calories</p><img src="/-/media/national-files/images/hometown-health/2018/hands-holding-oats.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E791F7A6E689947282CA1B6B471B8E41" alt="Hands holding oats" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Michele Halterman2/24/2023Restless nights tossing and turning can leave you feeling tired. If you have trouble falling or staying asleep, learn how to observe your sleep patterns and try five ways to improve your sleep.5 ways to get better sleep<p>You're not alone if you have trouble falling or staying asleep. Many people struggle with sleep — and that's a problem, since sleep plays a crucial role in your health, energy levels and ability to function at your best. Most adults require seven to eight hours of sleep each night to feel well-rested and energized each day.</p> <p>If restless nights have become the norm for you or you find that your sleep is not refreshing, start by observing your sleep patterns. Take note of how much you sleep each night, what factors contribute to your sleep, how rested you feel the next morning and how sleepy you feel throughout the day.</p> <h2>After observing your sleep patterns for one to two weeks, try these five strategies to help improve your sleep:</h2> <h3>1. Minimize light and sound.</h3> <p>These two environmental factors can impact your quality and quantity of sleep. Darkness causes your brain to release melatonin for a calming, sleepy effect. As a result, it's important to minimize your exposure to light before bedtime. Even the light from your computer, TV or other devices might make it more difficult to fall asleep. Ban these devices from your bedroom, and create a dark space using blackout shades or an eye mask. Noise also can interfere with your ability to sleep. Try using a fan or a noise machine to block out unwanted noises.</p> <h3>2. Get comfortable.</h3> <p><a href="/-/media/national-files/documents/hometown-health/2019/get-your-zzzz-flier.pdf?sc_lang=en&hash=767CD1ACF4BEB71828804AD62826FBE0" target="_blank" title="Opens in a new window."><img alt="Download a PDF for five sleep hygiene tips." src="/-/media/national-files/images/hometown-health/2019/download-a-pdf-for-five-sleep-hygiene-tips.jpg?h=135&w=135&sc_lang=en&hash=4188BF4B1D8D85ABB7E8262E73BDF274" style="height: 135px; width: 135px; float: right; margin-right: 5px; margin-bottom: 5px;"></a>Adults spend about a third of their lives asleep, so it's worthwhile to invest in bedding that comforts and relaxes you. Before climbing into bed, try lowering your thermostat a few degrees. Your core temperature drops during rest, and keeping your room chilly will aid in this natural temperature drop.</p> <h3>3. Keep a routine.</h3> <p>Just like kids, adults sleep better when they have a bedtime routine. Stick to a regular sleep schedule. Aim to go to bed and wake up at the same time, during the week and on weekends. Doing the same thing before bed each night can help prepare your body for rest and condition your brain for sleep. Stick to activities that promote relaxation, such as gentle stretching, writing in a journal, reading or meditation.</p> <h3>4. Manage stress.</h3> <p>How you handle stress can significantly affect your ability to fall and stay asleep. While stress isn't all bad, it can disrupt your sleep when it turns into worry or anxiety. If your busy mind keeps you up at night, try practicing stress management techniques bedtime. Listening, but not watching, sleep talk-down meditations can help clear your mind. Experiment with aromatherapy, deep breathing, keeping a gratitude journal or other meditation.</p> <h3>5. Get out of bed.</h3> <p>If you lie in bed stressing about your inability to sleep, get out of bed and do something that will promote relaxation. This might be reading an uninteresting book, practicing a relaxation technique or focusing on your breath. When you begin to feel sleepy, head back to bed. Avoid spending time in bed frustrated about sleep.</p> <p>Make sleep a priority. Even if you're already sleeping soundly, these tips can help.</p> <h4>If you're still not getting enough sleep, use these additional suggestions until you get the sleep you need to feel your best each day:</h4> <ul> <li>Keep a written log of your sleep schedule this week.</li> <li>Turn off your electronic devices — including your phone and TV— an hour before bed each night.</li> <li>Do some gentle stretches before bed to help you relax.</li> </ul> <p>Continue making adjustments until restless nights become a thing of the past. If you struggle with sleep despite these measures, it may be time to talk with your health care team.</p> <p><em>Rachel Ziegler, M.D.</em><em>, is a physician in <a href="/services-and-treatments/neurodiagnostics" target="_self" title="Opens in same window.">Sleep Medicine</a> in <a href="/locations/fairmont">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2023/looking-at-temperature-phone-app.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A1006D96FE2752B6551E61EF80028044" alt="Looking at temperature phone app" width="660" height="370" DisableNVelocity="true" />SleepSleep is essential to good health. It's one of the body's basic needs. But, what do you do when you have troubles sleeping, or getting enough hours of sleep? Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.Michele Halterman8/9/2022Do you feel sluggish or unmotivated? If so, it's time to develop an energy management plan to live a happier, healthier and more productive life.7 tips to live a happier life<p>Do you wake up feeling sluggish most mornings? Have caffeinated beverages become a necessity to help power you through the day?</p> <p>If this sounds familiar, it's time to ditch the quick fixes you rely on, and develop an energy management plan. Getting started may seem daunting, but soon you'll be energized to keep going once you recap the benefits of a happier, healthier and more productive lifestyle.</p> <h2>What is energy management?</h2> <p> Think of your energy as a limited resource, like money in an account. You begin the day with a certain amount to spend. The amount varies from person to person based on factors, such as age, sleep, stress levels, medical conditions and lifestyle. </p> <p>Activities and interactions withdraw energy from or deposit energy into your account. While you may not always have control over activities that deplete your energy, you can take steps to deposit more energy into your account.</p> <h2>Follow these seven tips to increase your energy and live a happier, healthier, more productive life:</h2> <h3>1. Eat nourishing food.</h3> <p>A well-balanced, healthy diet is at the core of well-being. But it's common to regard healthy eating primarily as a tool for weight loss. According to the 2020 Dietary Guidelines for Americans, a balanced diet high in fruits and vegetables, lean protein, low-fat dairy and whole grains is needed for optimal energy. You really are what you eat.</p> <p>Consume a variety of foods from all the food groups to get a range of nutrients to provide energy throughout the day. Opt for fresh or frozen fruits and vegetables, especially nutrient-dense dark, leafy greens and broccoli, as well as orange vegetables, like carrots and sweet potatoes. You can choose from many types of fish and legumes to choose from for healthy protein options. Aim to eat 3 ounces of whole-grain cereals, breads, rice or pasta daily.</p> <h3>2. Sleep seven to eight hours per night.</h3> <p> Prioritizing sleep is one of the best things you can do to set yourself up for a successful, energized day. Sleep deprivation can perpetuate serious health conditions, as well as negatively affect your mood, motivation and energy levels. Getting quality sleep is a healthy habit many people need to improve. Most adults need at least seven to eight hours of shut-eye each night, so what prevents them from getting it? </p> <p>Observe your sleep patterns if you struggle with sleep. Take note of how much you sleep each night, factors that contribute to your sleep or lack of it, how rested you feel, and how much energy you have during your day. Then try sleep strategies to improve your sleep, like creating a relaxing and restful environment, minimizing light and noise, establishing a bedtime routine, managing stress, and turning off electronic devices.</p> <p>Whatever you decide to start with, be consistent. Utilizing the same sleep routine and sleep strategies will help develop your body's internal alarm clock and can lead to improved sleep quality. With improved sleep quality, people experience better health, and improved emotional well-being, lower risk of diseases, and are more productive.</p> <h3>3. Keep company with good people.</h3> <p> Maximize the amount of time that you spend with people you enjoy being around. Connecting with others who radiate positivity and have similar interests will excite and energize you.</p> <p>On the other side, people you don't relate to or who have negative outlooks, complain often, or make poor choices will only drain your energy account. Be selective about the company you keep.</p> <p>It's important to set limits and boundaries to protect yourself and conserve your energy when around people who do not refill your energy reserves.</p> <h3>4. Avoid news overdose.</h3> <p> Consuming news is an important way to stay connected to what's happening in the world. It can be educational, entertaining and even uplifting.</p> <p>Unfortunately, the news too frequently is filled with stories of suffering. These stories can skew your view of the world and cause you to focus on your worst fears instead of recognizing the good that surrounds you.</p> <p>You can't avoid these stories altogether, but try to minimize your exposure when you can, especially during trying times.</p> <h3>5. Get regular exercise.</h3> <p> Do you find yourself feeling lethargic halfway through the day? Have you ever gotten winded by simple everyday duties, such as grocery shopping or household chores? The Department of Health and Human Services recommends that adults complete at least 150 minutes of moderate intensity physical activity each week. Contrary to what you might believe, this will add to your energy account and not subtract from it.</p> <p>Exercise relieves stress and tension, strengthens muscles and boosts endurance, and helps your body work more efficiently during other physical tasks or activities.</p> <h3>6. Do something meaningful each day.</h3> <p> What do you feel passionate about? Do you have a special talent that you'd like to practice more often or share with others? Do something you enjoy every day, even if it's a simple act like cooking a healthy meal or listening to your favorite song. Putting effort into the things that matter most to you will help you use and reserve your energy in ways that will bring out the best in you.</p> <h4>7. Think good thoughts for others.</h4> <p> Maintaining a compassionate mindset is another way to conserve energy. One example of practicing this way of thinking is called kind attention. For example, try to make eye contact with a stranger and smile, while thinking "I wish you well." This positive act can, instead, keep you from judging that person. Judging others can cause us to place judgment on ourselves, and that type of negative internal dialogue can be exhausting.</p> <p>You'll feel better with each step you take toward this important self-care investment.</p> <h2>Here are a few simple activities that will help you become more mindful of caring for yourself:</h2> <ul> <li><strong>Monitor your energy.</strong><br /> Take your energy "temperature" at various points throughout the day, assigning it a number from 1 to 10, with 10 being the highest energy level. Pay attention to the details of your day so you can identify the people or events that impact you the most.</li> <li><strong>Make incremental changes.</strong><br /> Once you are aware of some of the people or events that sabotage your energy, consider your next steps. Rather than tackling everything at once, choose an area that is important to you, and be realistic with the goals you set. For instance, if disorganization in your home is a big source of daily stress, pick one cabinet, closet or drawer to clear out each week instead of overwhelming yourself with doing it all at once. Then move on to your next goal when you feel ready.</li> <li><strong>Plan and prioritize.</strong><br /> Take note of the times during the day when your energy levels tend to be the highest. Decide how you can take advantage of those moments by prioritizing important tasks when you are feeling fresh and productive.</li> </ul> <p><em><a href="/providers/jolene-hanson-licsw" target="_self" title="Opens in same window.">Jolene Hanson</a> is a clinical social worker in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><p>Children ages six through adult:</p> <ul> <li>Adjustment disorders</li> <li>Anxiety disorders</li> <li>Obsessive-compulsive disorders</li> <li>Phobias</li> <li>Posttraumatic stress disorder</li> <li>Trauma-related disorders</li> </ul>L.I.C.S.W.<p>I have been practicing in the mental health field for over 15 years. My work is a collaborative approach with the patient to determine goals for treatment and ways to achieve these goals. I am passionate about my practice and continue to strive for the best patient care possible through on-going education, attentive listening and empathetic communication.</p> <p>In my free time, I enjoy being outdoors with my family along with running and playing volleyball.</p><p><strong>Education</strong></p> <ul> <li>Master’s degree, Social Work, Minnesota State University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Clinical Social Work, Mayo Clinic Health System</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Certified in Cognitive Processing Therapy</li> <li>Certified in Trauma-focused Cognitive Behavioral Therapy</li> <li>Trained in Eye Movement Desensitization and Reprocessing (EMDR)</li> <li>License Independent Clinical Social Worker, State of Minnesota</li> </ul> <p><strong>Membership</strong></p> <ul> <li>EMDR International Association </li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor of Social Work, Mayo Clinic College of Medicine and Science</li> </ul>Hanson<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jolene-hanson-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7483CB6D0C345431B3BDB2662F609078" alt="Jolene Hanson LICSW" width="280" height="280" DisableNVelocity="true" />Jolene<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15448835Jolene Hanson, L.I.C.S.W.1<img src="/-/media/national-files/images/hometown-health/2022/shielding-sun-from-eyes-with-hand.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2298BB19D9F9C4E777B3C7B10B4E0285" alt="Smiling person shielding sun from eyes with hand" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Dawn Haller11/2/2022Sex addiction is an underreported mental health disorder that can be damaging to relationships and physical health. Discover the signs to look for and how it's treated like other addictions.Does society have a sex addiction problem?<p>The term "sex addiction" is casually used to describe behavior that seems to have become more common, or at least is more commonly reported in the media.</p> <p>Compulsive sexual behavior, or sex addiction, is classified by the World Health Organization as a mental health disorder. Behaviors associated with it are treated with techniques to help resist a temptation, urge or impulse. This is like many psychiatric disorders, including addiction to pornography or online sex services.</p> <h2>Sex behavior as an addiction</h2> <p>Sex addiction is a dependence on the reward experience of sex. Addiction is the consistent inability to abstain in controlling behavior or craving. It's a disease of the brain that creates motivation to keep repeating an activity to fulfill relief and reward the brain.</p> <p>Addictions come in many forms from heroin and alcohol to shopping and <a href="/hometown-health/speaking-of-health/dont-bet-on-it" target="_self" title="Opens in same window.">gambling</a>. They often are circular with multiple cycles of relapse and remission. Without treatment or engagement in recovery activities, addiction is progressive and can result in disability or premature death. This is true for the sexually addicted person as well. Death can occur due to unsafe activity, disease, extreme jealous behavior or suicide.</p> <h3>Signs of sex addiction could include: </h3> <ul> <li>Difficulty postponing or controlling sexual urges</li> <li>Repetitive sexual activities or engaging in fantasies that cannot be stopped or controlled</li> <li>Little or no satisfaction from performing sexual activities, leaving the person wanting more</li> <li>Conflicts in relationships, work or other commitments due to focus on sexual activity</li> <li>Guilt or shame over behaviors</li> <li>Engaging in risky or inappropriate behaviors, such as public sex, sex without protection or exhibitionism</li> <li>Criminal sexual offenses in extreme cases</li> </ul> <h2>Sexual addiction facts</h2> <p>The statistics on sex addiction are difficult to determine accurately, partly because this type of addiction used to be ignored. Approximately 6% to 8% of U.S. adults could be classified as addicted to sex. This could be up to 24 million people.</p> <p>The rate of sex addiction may be increasing due to increased access to sexual material, including pornography, apps devoted to hookups and sexual topics on the internet. A study found that 4.7 million U.S. adults spend up more than 11 hours per week looking at pornography online.</p> <p>People often wonder if only men are affected by sex addiction. While it's more common in men, women also can be addicted. Women may have a more difficult time finding help due to stigma, and they're outnumbered by men in self-help groups.</p> <h2>Environmental impact</h2> <p>What are some causes of sexual addiction? It's important to first understand that the brain can become addicted to most anything that combines reward and avoidance. The more intense the reward experience, the more likely addiction will develop.</p> <p>Researchers have found that alcohol addiction has a genetic component with many genes affecting a person's risk. Addiction specialists suspect this may affect a person's risk for other addictions as well. This is because chemicals in the brain, called neurotransmitters, carry messages across nerves. Under the right conditions, rewarding behaviors become addictive because of how the brain reacts to the neurotransmitters already there. A person's age and stage of development also plays a role. Children and adolescents are significantly more likely to develop an addiction to drugs and behaviors.</p> <p>The environment also feeds addictive behaviors. Many aspects of U.S. society attempt to capture and hold a person's attention. The phrase "sex sells" has long been a mainstay of the advertising industry, evident on TV and the internet, and in print.</p> <p>Pornography is well-established as a vehicle of sexual addiction. People are more vulnerable to addictive behavior under stressful conditions as they seek escape and avoidance. A history of abuse, especially sexual abuse, also can increase a person's vulnerability.</p> <h2>Where to find help</h2> <h3>Treating sex addiction is much like treating other addictions. Options include:</h3> <ul> <li><strong>Counseling and therapy</strong><br /> This option can be effective, and some therapists specialize in treating sex addiction.</li> <li><strong>Medications</strong><br /> There are some helpful medications, especially when combined with therapy. A patient must meet with a psychiatrist for medication.</li> <li><strong>Self-help groups</strong><br /> These are groups of people that come together for mutual support and education. Most are open to people with addictions and their families. These groups take confidentiality seriously, and group times and locations are not publicly advertised. Often, a person interested in joining needs to be interviewed by a group member before attending.</li> <li><strong>Inpatient treatment</strong><br /> Intensive or inpatient treatment options are limited but do exist.</li> </ul> <p>Sex addiction affects people in many ways and can be damaging to relationships and possibly physical health. If you or someone you know has been affected by sex addiction, contact a local behavioral health professional who can help guide you through your concerns.</p> <p><em><a href="/providers/brien-gleeson-lpc-csac" target="_self" title="Opens in same window.">Brien Gleeson</a> is a licensed professional counselor in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p> <ul> <li>Adult children of alcoholics and co-dependency</li> <li>Families impacted by addiction</li> </ul> L.P.C., CSAC <p>I specialize in patients ages 10 and older.</p> <p><strong>Education</strong></p> <ul> <li>Social Work, University of Wisconsin-Eau Claire</li> <li>Guidance & Counseling - Alcohol and Other Drug Abuse, University of Wisconsin-Stout</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Alcohol and Other Drug Abuse, Lutheran Social Services-Fahrman Center</li> <li>Social Work, Child & Family Services</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Clinical Substance Abuse Counselor</li> <li>Licensed Professional Counselor</li> </ul>Gleeson<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/brien-gleeson-lpc-csac.jpg?h=200&iar=0&w=200&sc_lang=en&hash=9897E606B8D6CE708B01D434A2CF31E6" alt="Brien Gleeson, L.P.C., CSAC" width="200" height="200" DisableNVelocity="true" /> {0AFC5615-156D-4364-B866-752114EC92E2}Brien<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14604442Brien Gleeson, L.P.C. 1{67744200-E25F-439A-8B70-572A5A091172}|{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/one-hand-on-top-of-another.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5E30E53F6A39D368211554D507A1E574" alt="One hand on top of another" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller6/25/2018<p>Addiction changes the brain in a way that limits your ability to feel happy. In time, and with sobriety, the brain heals and learns to send the right cues again.</p>Finding happiness, gratitude in sobriety<img alt="Two happy Asian young women piggybacking" src="/-/media/national-files/images/hometown-health/2018/two-happy-asian-young-women-piggybacking.jpg?h=370&w=660&sc_lang=en&hash=0417132B8C7E4BB1073E9A26BA670A4B" class="img-responsive" style="height: 370px; width: 660px;" /> <p>Addiction changes the brain in a way that limits your ability to feel happy. In time, and with sobriety, the brain heals and learns to send the right cues again. Like most things learned, it takes practice. Happiness won't automatically return in your sobriety. If you've been looking for happiness, take charge. You can change it with your thoughts, choices and actions.</p> <h2>Here's how to get started on the path to creating a happier you.</h2> <h3>Invest in relationships</h3> <p>Surround yourself with happy people. Being around people who are content boosts your own mood.</p> <p>Friends and family help you celebrate life's successes and support you in difficult times.</p> <p>Let people know that you appreciate what they do for you or even just that you're glad they're part of your life. I try to make it a point to tell my grandchildren, whenever I am with them, that I love them.</p> <h3>Express gratitude.</h3> <p>Gratitude is more than saying thank you. It's a sense of wonder, appreciation and thankfulness for life. Make a commitment to practice gratitude.</p> <p>Each day, identify at least one thing that enriches your life.</p> <p>When you find yourself thinking an ungrateful thought, substitute a grateful one. For example, replace "My sister forgot my birthday" with "My sister has always been there for me in tough times."</p> <p>Let gratitude be the first and last thought of the day.</p> <h3>Find your purpose.</h3> <p>People who strive to meet a goal or fulfill a mission are happier than those who don't. Having a goal provides a sense of purpose, bolsters self-esteem and brings people together. Are you engaged in something you love? If not, ask yourself these questions:</p> <ol> <li>What excites and energizes me?</li> <li>What are my proudest achievements?</li> <li>How do I want others to remember me?</li> </ol> <h3>Live in the moment.</h3> <p>Don't postpone joy waiting for a day when your life is less busy or less stressful. That day may never come. Instead, look for opportunities to savor the small pleasures of everyday life. For instance, driving my granddaughter to school. It could be considered a chore or task, but I savored the candid conversation and enjoyed her company on our drive together. Focus on the positives in the present, don't dwell on the past and forget about worrying about the future. Today is the day.</p> <p><em>By Fountain Centers staff</em></p><img src="/-/media/national-files/images/hometown-health/2018/two-happy-asian-young-women-piggybacking.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5EF629694DCE5EABDCCF33C95DB5E0D0" alt="Two happy young women piggybacking" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Substance AbuseInformation for helping those with alcohol and other drug abuse concerns.Dawn Haller12/7/2022People reporting a penicillin allergy have their allergy designation removed with allergy testing more than 90% of the time. Find out who should be tested and what to expect.Why should I be evaluated for a penicillin allergy?<p>Taking action to be evaluated for a penicillin allergy can impact your health, safety and wallet. According to the Centers for Disease Control and Prevention, 10% of the U.S. population reports a <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/penicillin-allergy/symptoms-causes/syc-20376222" target="_blank" title="Opens in a new window.">penicillin allergy</a>, but less than 1% is allergic after testing. Common penicillins include ampicillin, amoxicillin and Augmentin.</p> <p>Penicillin allergy is an abnormal reaction of your immune system to the antibiotic drug prescribed for treating various bacterial infections. These medications are used often to <a href="/hometown-health/speaking-of-health/do-ear-infections-always-need-to-be-treated-with-antibiotics" target="_self" title="Opens in same window.">treat ear infections</a>, strep throat, sinus infections and to prevent dental infections.</p> <p>Common signs and symptoms of an allergic reaction can include skin redness, itching, rash or swelling. These symptoms can occur for other reasons. Some symptoms, such as nausea, vomiting or diarrhea, are common when taking antibiotics. They frequently are misdiagnosed as an allergy.</p> <p>When a penicillin allergy is reported, health care professionals substitute different antibiotics, often using more expensive and less effective antibiotics. Penicillins are the safest and most effective antibiotics for many infections.</p> <p>Avoiding penicillin antibiotics is associated with higher health care costs, increased risk for antibiotic resistance and less effective antibiotic therapy.</p> <h2>Potential benefits of penicillin allergy evaluation</h2> <p>People with a penicillin allergy have their allergy removed with allergy testing more than 90% of the time. Because penicillin allergy often does not persist for life, patients with severe penicillin allergy histories often are able to retake this medication safely if directed by a health care professional.</p> <p>Approximately 80% of patients with a severe penicillin allergy lose their sensitivity after 10 years. Determining that a patient is not actually allergic to a medication can allow for better treatment options, targeted therapy, and a decrease in hospital stays and medication costs.</p> <h2>Who should be evaluated for a penicillin allergy?</h2> <p>Any patient with a history of a reaction to a penicillin antibiotic, including amoxicillin and Augmentin, or who does not use certain antibiotics out of concern for such reactions should be evaluated. The best time to be evaluated for an allergy is when you are healthy.</p> <p>Discussing medication allergies can be a part of <a href="/hometown-health/speaking-of-health/trust-primary-care-provider" target="_self" title="Opens in same window.">routine health maintenance</a> with your primary care team. Addressing medication allergies also is good to do before having surgery and for women considering pregnancy. Pregnant women can be safely evaluated for a penicillin allergy.</p> <h2>What to expect during penicillin allergy testing</h2> <p>A health care professional will use an FDA-approved skin test to diagnose penicillin allergy. <a rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/allergy-tests/about/pac-20392895" target="_blank" title="Opens in a new window.">Penicillin skin testing</a> involves pricking the skin, placing a small amount of allergen on the punctured skin and injecting a small amount between the layers of the skin. The test sites are examined for a reaction. If the testing is negative, the patient can safely undergo an oral challenge to amoxicillin.</p> <p>In an oral challenge, amoxicillin is given to confirm that the patient can safely take the medication. The evaluation process takes three hours. In low-risk people, an oral challenge can be performed without skin testing.</p> <p>If you have questions about penicillin allergy and evaluation, talk with your primary care team or an allergy specialist.</p> <p><em><a href="/providers/adela-taylor-md" target="_self" title="Opens in same window.">Adela Taylor, M.D.</a>, sees patients in <a href="/services-and-treatments/immunology" target="_self" title="Opens in same window.">Allergy & Asthma</a>, in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Angioedema (welts below the skin)</li> <li>Atopic dermatitis</li> <li>Food allergies</li> <li>Medication allergy</li> <li>Pediatric asthma</li> <li>Urticaria (hives)</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Medical University of Warsaw</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Pediatric and Adolescent Medicine, Mayo Clinic School of Graduate Medical Education</li> <li>Pediatric Allergy and Immunology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Pediatric Allergy and Immunology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Allergy and Immunology, American Board of Allergy and Immunology</li> <li>Diplomate, American Board of Pediatrics</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Allergy, Asthma & Immunology</li> <li>Joint Council of Allergy, Asthma and immunology</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Taylor<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/adela-taylor-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=FF6FA06FF41A37127EEE585DCA8A3F55" alt="Adela Taylor, M.D." width="280" height="280" DisableNVelocity="true" />{94F9636D-A44F-4A1B-BB6B-110B3CA6B06B}Adela<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11922869Adela Taylor, M.D.1{9D6C5FE2-E6DA-4A63-9DD8-CE124BD4E4B7}<img src="/-/media/national-files/images/hometown-health/2022/flower-gardening-blue-shirt.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1C5F816BD1278E249FB573066D850A96" alt="Person with blue shirt flower gardening" width="660" height="370" title="Person with blue shirt flower gardening" DisableNVelocity="true" />Allergy and AsthmaOur allergists provide care for your allergies, asthma and conditions that affect the immune system's ability to defend the body against foreign or abnormal cells. The main treatment goal is your satisfaction when your condition is under control and quality of life is improved.Medication ManagementNearly 70% of Americans take at least one prescription drug, and more than half take two.Dawn Haller6/18/2018<p>Concerned about taking prescription medications for your frequent headaches? Get the facts for relief.</p>Headache medication: Get the facts<img height="370" alt="Girl with headache and fingers on temples" width="660" src="/-/media/national-files/images/hometown-health/2018/girl-with-headache-and-fingers-on-temples.jpg?sc_lang=en&hash=8C69977FD988F0F8D23BE468E41E1FB8" _rdeditor_temp="1" class="img-responsive">They can be pounding, piercing, throbbing or dull, but no matter what, they are always a pain. <p>Nearly all adults experience headaches at some point in their lives. When I see a patient in the office for chronic headaches, they are looking for two things: reassurance and relief.</p> <p>First, they want reassurance their headaches are not symptoms of more serious conditions, such as a brain tumor. The reality is the vast majority of headaches are not related to tumors or other worrisome conditions.</p> <p>We then discuss treatment options to help find the best relief from their headache pain. There are many treatment options available, including lifestyle changes and medications. Prescription medications are available to treat acute headaches, prevent future headaches, and/or reduce the severity and frequency of headaches. However, some people are reluctant to try these types of medications. Here are some of common concerns I hear:</p> <h4>“I’m worried about the side effects.”</h4> <p>This is a common and understandable concern for any medication — prescription or over-the-counter. Health care providers typically start a patient on the lowest dose available and then gradually increase it over time. There are many different categories of medications, each with different potential side effects, and you and your provider should discuss the best option for you. For example, if you have high blood pressure or sleep difficulties, there are some headache medications that may be more appropriate. Likewise, because of the variety of options, your provider can switch to another medication if any side effect outweighs the benefits.</p> <p>Also, many patients with chronic headaches rely on over-the-counter pain medication frequently for pain relief. These medications also can have serious side effects if taken in high doses over the long term. A lower dose prescription preventive headache medication may have fewer or less potential serious side effects compared to long-term, over-the-counter medications.</p> <h4>“I’m worried I’ll become addicted.”</h4> <p>Prescription medication abuse is common in our society, and you should ask about the addiction possibility of all the medications you take. Narcotic pain medications, which have the highest risk for addition, are not generally used for headache management.</p> <h4>“I already take too many medications and don’t want another one.”</h4> <p>I encourage patients to count the number of over-the-counter pain medications they take weekly to treat their headaches. Considering a prescription medication may reduce the numbers of pills taken per week. It’s important to note that over-the-counter pain medications offer relief for occasional headaches, but taking too many over-the-counter medications can cause rebound headaches, especially if you exceed recommended daily dosages. Daily caffeine consumption use also can cause rebound headaches. Your daily cup of coffee or jolt of soda may be part of your pounding head. Be sure to read product labels to make sure you are not consuming more caffeine than you realize.</p> <p>I encourage you to talk with your primary care provider if serious, painful and chronic headaches impact your work and daily activities more than one day per week. Relief is often possible with prescription medications and lifestyle modifications. Don’t give up or become discouraged if the first option you try is not the best fit for you.</p> <p><em><a href="/providers/angela-oldenberg-np" target="_self" title="Opens in same window.">Angela Oldenberg</a> is a nurse practitioner in <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">Neurology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Memory disorders</li> <li>Sports concussions</li> <li>Stroke</li> </ul>C.N.P.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, College of St. Scholastica</li> <li>Master's degree, Nursing, University of Wisconsin-Eau Claire</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Nurse Practitioner, American Nurses Credentialing Center</li> <li>Advance Practice Nurse Prescriber</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Neurology, Mayo Clinic College of Medicine and Science</li> </ul>Oldenberg<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/angela-oldenberg-np.JPG?h=280&iar=0&w=280&sc_lang=en&hash=D5AD46D600A370D50EE83A7509D89A54" alt="Angela Oldenberg, N.P." width="280" height="280" DisableNVelocity="true" />{E0BFC8AE-B723-4AB5-93EF-94AD051C52DB}Angela<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14316731Angela Oldenberg, C.N.P.1{2951D78A-CC76-4C49-B556-549282DF4345}|{D68138A4-E93F-4DDA-BA2A-9B9545F14DD3}<img src="/-/media/national-files/images/hometown-health/2018/girl-with-headache-and-fingers-on-temples.jpg?h=370&iar=0&w=660&sc_lang=en&hash=58DE1DEA2824DC44FE16334868FF37A5" alt="Girl with headache and fingers on temples" width="660" height="370" DisableNVelocity="true" />HeadacheHeadache is pain in any region of the head that feels like a sharp pain, throbbing sensation or dull ache. It may develop gradually or suddenly, and last for minutes or days.Medication ManagementNearly 70% of Americans take at least one prescription drug, and more than half take two.Dawn Haller6/15/2018<p>Varicose veins are more than just a cosmetic issue. Learn about minimally invasive treatment options that can ease pain and discomfort while improving the look of your legs.</p>Is there a simple treatment for varicose veins?<img height="370" alt="Females with legs crossed seated on a bench" width="660" src="/-/media/national-files/images/hometown-health/2018/females-with-legs-crossed-seated-on-a-bench.jpg?sc_lang=en&hash=B92A5EDFB397B25580E3C8EA03BC3CC5" class="img-responsive"> <p>The weather is getting warmer, and many people are planning summer vacations and weekend getaways. But for some people, their legs and varicose veins may be causing some hesitation. Varicose veins are more than just a cosmetic issue and can lead to more serious health conditions, such as ulcers or blood clots.</p> <p>Varicose veins are swollen, enlarged blood vessels, most frequently on the legs, that often are bulging, rope-like and blue in appearance. Your symptoms could include:</p> <ul style="list-style-type: disc;"> <li>An achy or heavy feeling in your legs</li> <li>Muscle cramping, burning, throbbing or swelling in your lower legs</li> <li>Itching around one of your veins</li> <li>Worsened pain after sitting or standing for a long time</li> <li>Bleeding from the veins</li> <li>Skin ulcers near your ankle</li> </ul> <p>Self-care measures, such as exercise, weight loss, smoking cessation, leg elevation and using compression stockings, help many people. However, it is time to talk to your doctor if you are concerned about how your veins look and feel, and self-care measures haven’t stopped your condition from getting worse.</p> <p>You may have heard stories from the past about vein stripping or other invasive treatments. These treatments often had scarring and a longer recovery time. Technology has advanced in recent years, and we have many minimally invasive treatment options that can make a difference.</p> <p>Radiofrequency or laser ablation surgeries produce good results with little downtime. In these treatments, we use heat or light to damage the inside of the vein, ultimately causing it to collapse and fade away. Another option is sclerotherapy, which injects a solution that causes the vein to collapse. The process of destroying the veins begins immediately, and most people see full results in about two months. After treatment, your blood circulation is not reduced because it already has been rerouted to other healthy veins nearby.</p> <p>So, if painful, uncomfortable or unsightly varicose veins are slowing down your summer plans, schedule an appointment with your health care provider today.</p> <p><em><a href="/providers/timothy-berkseth-md" target="_self" title="Opens in same window.">Timothy Berkseth, M.D.</a>, is a <a href="/services-and-treatments/surgery" target="_self" title="Opens in same window.">general surgeon</a> in <a href="/locations/barron" target="_self" title="Opens in same window.">Barron</a>, Wisconsin.</em></p><ul> <li>Caring for patients with colon and breast cancer</li> <li>Endoscopy</li> <li>Laparoscopic surgery</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Medical College of Wisconsin</li> </ul> <p><strong>Residency</strong></p> <ul> <li>General Surgery, Gundersen Lutheran Medical Foundation</li> </ul> <p><strong>Certification</strong></p> <ul> <li>General Surgery, American Board of Surgery</li> </ul>Berkseth<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/tim-berkseth-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=DFAAF6AF6BF685C914121524E109E5B3" alt="Tim Berkseth, M.D." width="280" height="280" DisableNVelocity="true" />{7E45CD6F-E44A-4DFD-A1B3-22388892AB75}Timothy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15091988Timothy Berkseth, M.D.1{CE631A85-B409-4C11-907C-39868E49E636}<img src="/-/media/national-files/images/hometown-health/2018/females-with-legs-crossed-seated-on-a-bench.jpg?h=370&iar=0&w=660&sc_lang=en&hash=DA7BB48849D8CE6AF6F741BF929B7507" alt="Females with legs crossed seated on a bench" width="660" height="370" DisableNVelocity="true" />SurgeryHaving surgery is a major event in your life. We know this and make every effort to keep you as comfortable as possible, focusing on you as an individual. Our surgeons and staff work as a coordinated team treating a wide variety of illnesses ranging from simple to complex. We offer comprehensive, advanced care and service to every patient.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Blood ClotsBlood clots can occur under many circumstances and in many locations. Blood clots that form in response to an injury or a cut are beneficial, stopping potentially dangerous bleeding. However, a number of conditions can cause you to develop blood clots in critical locations, such as your lungs and brain, and they require medical attention.Dawn Haller6/25/2019<p>Do your summer plans include a music festival? Check out these tips so your experience doesn't end on a sour note.</p>4 safety tips for summer festivals<img height="370" alt="Sitting people enjoying a festival" width="660" src="/-/media/national-files/images/hometown-health/2018/sitting-people-enjoying-a-festival.jpg?sc_lang=en&hash=BC092EE15095AA9644396017F7509690" class="img-responsive" /> <p>Attending local or regional music festivals is an annual tradition for many people. The festivals can be a fun time to reconnect with friends while enjoying great music. I have staffed many first-aid tents at music festivals and helped attendees with a variety of medical issues over the years.</p> <h2>Here are a few safety tips to remember so your music festival experience doesn't end on a sour note:</h2> <h3>Stay hydrated.</h3> <ul> <li><strong>Bring a reusable water bottle.</strong><br /> At sweltering summer events, dehydration can creep up unexpectedly. Bringing your own water bottle is key to having the best experience possible. Most festivals have easy water filling stations.</li> <li><strong>Sip early and often.</strong><br /> With your attention focused on the festival activities, it's possible that you will forget to drink water until you begin feeling thirsty. However, thirst is a sign that you're already dehydrated, which is proven to dampen your mood and energy. Get more <a href="/hometown-health/speaking-of-health/tips-for-drinking-more-water" target="_self" title="Opens in same window.">tips for drinking water</a>.</li> <li><strong>Check your urine.</strong><br /> You should be using the restroom about every two hours if you are well-hydrated, and your urine should be light yellow in color. If it's a darker color, similar to apple juice, you need to consume more water.</li> </ul> <h3>Protect your skin.</h3> <ul> <li><strong>Apply sunscreen.</strong><br /> Ultraviolet radiation is extreme during the summer, and it can take as little as 11 minutes in the midday sun to get <a href="/hometown-health/speaking-of-health/sunburn-treatment-what-works" target="_self" title="Opens in same window.">sunburned</a>. Choose a broad-spectrum, water-resistant sunscreen with an SPF of 30 or greater. Reapply every two hours or more often if you're sweating.</li> <li><strong>Find the shade.</strong><br /> Many music festival venues lack shade. Do your best to find and remain in the shade between 10 a.m. and 4 p.m. when the sun's rays are the strongest. It will make a difference in keeping your skin safe.</li> <li><strong>Wear a hat and sunglasses.</strong><br /> Large, floppy hats can help protect your face from the sun. Protect your eyes and the delicate skin around them by wearing sunglasses with UVA and UVB protection. Even if the sun doesn't bother your sight much, it's still important to keep your eyes safe by protecting them from UV rays.</li> </ul> <h3>Be mindful of medications and alcohol.</h3> <ul> <li><strong>Remember your medications.</strong><br /> Some festival-goers forget to bring along their prescription medications. You may not be able to fully enjoy the festival if you stop taking necessary medications.</li> <li><strong>Avoid mixing alcohol and medications.</strong><br /> Alcohol can make some medications less effective or even useless. Mixing alcohol with some medications can cause issues you won't want to deal with when you're enjoying a festival, including nausea, vomiting, headaches, fainting or loss of coordination. It also could put you at risk for internal bleeding, heart problems and breathing difficulties.</li> <li><strong>Beware of over-the-counter pain relievers and sleeping medication.</strong><br /> Drinking alcohol while taking ibuprofen can cause nausea, stomach bleeding and, possibly, liver damage. Sleep medications mixed with alcohol can cause increased drowsiness, difficulty breathing and memory problems.</li> </ul> <h3>Control campfires.</h3> <ul> <li><strong>Keep things under control.</strong><br /> Hopefully, the festival grounds provide fire rings or pits. If not, choose a location at least 15 feet from tent walls, shrubs, low-hanging branches, trees or other flammable objects. Keep a source of water, a bucket and shovel nearby at all times for extinguishing. Don't burn aerosol cans, pressurized containers, glass or aluminum cans. When putting out the fire, pour lots of water on it to drown all embers, not just the glowing ones.</li> </ul> <p><em>Kirk Gunderson is a paramedic with <a href="/services-and-treatments/medical-transport" target="_self" title="Opens in same window.">Mayo Medical Transport</a>.</em></p><img src="/-/media/national-files/images/hometown-health/2018/sitting-people-enjoying-a-festival.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E0752D9C2047762F7C49FD6E07F2EAA5" alt="Sitting people enjoying a festival" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller3/8/2022Words of wisdom can help you achieve and maintain a level of serenity during a recovery journey. Many sayings are easy to remember and can be impactful when you put them to use in your life.What words of wisdom work for recovery?<p>Recovery sayings pack a world of wisdom and are easy to remember when you need to use them. They're a lifesaver for many people. Some are simple to understand, and some are not so clear. They are simply short instructions, but the challenge begins when you put them to work.</p> <h3>These recovery sayings can help get you started:</h3> <h4>The Serenity Prayer</h4> <p>Three mantras are combined to help you achieve and maintain a level of serenity:</p> <ul> <li>"God grant me the serenity to accept the things I cannot change." This conveys acceptance and patience.</li> <li>"The courage to change the things I can." This conveys that you realize it's only your actions and behaviors that you have any control over.</li> <li>"And the wisdom to know the difference." This conveys listening to that small voice of my conscience, and let kindness and caring guide your actions.</li> </ul> <h4>'Live and let live'</h4> <p>When you become upset about someone's behavior or action, it is important to ask yourself if there is anything you can do to change the person or situation. Most of the time, you cannot. Accept the person or situation as it is. It may help to remember that you don't know what went into the making of the event or the person's history.</p> <h4>'Do the next right thing'</h4> <p>If you can do something good for a person or improve a situation, you will feel better if you actually do it. This also reminds you that when acting in a way that doesn't sit well with your conscience, your next action can be you doing the right thing.</p> <h4>'How important is it really?'</h4> <p>There may have been times you wanted to do something with others only to discover that is not what they want to do. Most of the time, it's no big deal and you decide on something else to do. But every now and then, you may have your heart set on an activity, and your ego steps in and keeps you from enjoying whatever activity the group agreed on.</p> <p>Lack of acceptance blocks your serenity and keeps you from enjoying what you're doing. It can even grow into resentment. To be healthy in your recovery, it is important for you to set ego aside and ask yourself, "How important is it really?"</p> <p>There are hundreds of sayings, and whenever you find yourself unsettled, agitated, gloomy, restless, irritable or discontented, one of these adages may help you see your way to a better day. Words of wisdom can help conquer cravings and direct actions, simplify life, live up to your values and add quality to recovery.</p> <p><em><a href="/providers/siri-kabrick-cnp" target="_self" title="Opens in same window.">Siri Kabrick</a> is a nurse practitioner in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p><ul> <li>Adolescent mental health</li> <li>Anxiety</li> <li>Depression</li> <li>Women's health</li> </ul>APRN, C.N.P.<p>I partner with patients to identify the most effective treatment for their problem. I enjoy educating patients, dispelling myths and reducing stigma surrounding mental illness, and empowering patients to improve their quality of life. I strive to connect patients to resources that will have a positive impact on their recovery. I feel it's a privilege to have patients trust me with their mental health care.</p> <p>I am married to my loving and supportive husband, Chris. I have three daughters and two step-daughters, two sons-in-law and two grandsons. I enjoy quilting, scrapbooking, reading and playing piano. I am also a Girl Scout lifetime member, leader, volunteer and parent.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Adult Nurse Practitioner, St. Catherine University</li> <li>Psychiatric-Mental Health Nurse Practitioner, Rush University College of Nursing</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Nurse Practitioner, American Nurses Credentialing Center</li> <li>Certified Nurse Practitioner, Minnesota Board of Nursing</li> <li>Psychiatric-Mental Health Nurse Practitioner, American Nurses Credentialing Center</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Psychiatric Nurses Association</li> <li>Minnesota Advanced Practice Registered Nurse Coalition/li> </li> <li>Sigma Theta Tau International Honor Society of Nursing</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Psychology, Mayo Clinic College of Medicine and Science</li> </ul>Kabrick<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/siri-kabrick-aprn-cnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7965DA5263917445B7C76056099A7570" alt="Siri Heille CNP" width="280" height="280" DisableNVelocity="true" />{526482EA-708D-4175-8709-E97F91352839}Siri<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14288737Siri Kabrick, APRN, C.N.P.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/listening-with-earbuds-grey-sweater.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3414A23180A4BCE7EEE7D211366E356B" alt="Listening with earbuds grey sweater" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller7/11/2023Life doesn’t immediately return to normal for cancer survivors because they’re done with radiation or chemotherapy. Learn why it's important to address needs with a survivorship care plan.The importance of a cancer survivorship care plan<p>Cancer care doesn’t end when treatment is over. Life doesn’t immediately return to normal because you are done with radiation or chemotherapy. You may have long-term physical and emotional effects after treatment and likely have questions about follow-up care and what to expect in the future.</p> <p>Cancer may have affected your finances, employment, relationships or spiritual beliefs. For these reasons and many others, cancer survivors' needs must be addressed in a survivorship care plan.</p> <p>Many cancer centers provide resources for cancer survivors. You may be scheduled for a cancer survivorship appointment as you complete cancer treatment. This visit provides education and resources to help you transition from cancer treatment to wellness. During the visit, you'll meet with a nurse, physician or nurse practitioner and a social worker to review your treatment. You'll receive a survivorship care plan in addition to resources and follow-up care information.</p> <h2>A survivorship care plan is a complete record of your cancer history. It may include:</h2> <ul> <li>Contact information for providers</li> <li>Diagnosis and stage of cancer</li> <li>Details about treatment type — such as surgery, chemotherapy, radiation, transplantation, hormone therapy or others — with beginning and ending dates</li> <li>Emotional effects you may experience and the support services available</li> <li>Possible late and long-term effects of treatment and their symptoms</li> <li>Recommended cancer screenings and other recommended testing and follow-up appointments</li> <li>Wellness recommendations, including a healthy diet, exercise and smoking cessation information</li> </ul> <p>A survivorship care plan ensures you get the best possible healthcare as you go forward after treatment. Giving your care team a copy of your plan is helpful so they are aware of treatments you received, side effects and recommended follow-up care. It's also important to keep a copy for yourself so you have a personal record of your cancer care.</p> <p>The survivorship care plan empowers you to use the tools you’ve been given or tap additional resources as you move forward and successfully transition to life after cancer treatment. It's a good idea to contact your care team if you have any questions or concerns. Even though you're done with treatment, your care team continues to be available to provide resources and follow-up care.</p> <h2>Next steps:</h2> <ul> <li><a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">Find a cancer specialist</a> near you.</li> <li>Gather tips for <a href="/hometown-health/speaking-of-health/emotional-recovery-after-cancer-treatment" target="_self" title="Opens in same window.">emotional recovery after cancer</a>.</li> <li>Discover the <a href="/hometown-health/speaking-of-health/keep-moving-the-importance-of-exercise-in-cancer-survivorship" target="_self" title="Opens in same window.">benefits of an exercise routine after cancer</a>.</li> <li>Learn about <a href="/hometown-health/speaking-of-health/living-in-fear-cancer-recurrence" target="_self" title="Opens in same window.">managing the fear of cancer recurrence</a>.</li> </ul> <p><em>Sarah Lewis is a social worker and cancer guide in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2023/writing-in-a-notebook.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1CAA23BBB43A6F854BC038E7475A2AAC" alt="Writing in a notebook" width="660" height="370" DisableNVelocity="true" />CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Micah Dorfner6/5/2018<p>Distance running — a 10k, half marathon or full marathon — all are high-calorie-burning endurance events that require a solid nutrition plan. Depending on your body weight, the duration of the run and the intensity of your training schedule, you’ll need to adjust your nutrition plan or fuel accordingly</p>Fueling strategies for distance runners<img height="376" alt="people-running-a-marathon" width="660" src="/-/media/national-files/images/hometown-health/2018/marathon-runners.jpg?sc_lang=en&hash=3B6F73008CB0A6E5A59173E0BDF1CA39" class="img-responsive"> <p>Distance running — a 10k, half marathon or full marathon — all are high-calorie-burning endurance events that require a solid nutrition plan. Depending on your body weight, the duration of the run and the intensity of your training schedule, you’ll need to adjust your nutrition plan or fuel accordingly. In fact, timing your meals to match demands of the sport can be the difference between finishing strong or not finishing at all.</p> <p>Key nutrients that provide energy are carbohydrates, protein and fat. Here are some tips and ideas to help fuel your practice and competition:</p> <h4>CARBOHYDRATES</h4> <p>During intense training periods in which you’re training for one to three hours each day, carbohydrates should make up most of your diet. Eat 2.7 to 4.5 grams of carbohydrate per pound of body weight per day. For example, a 135-pound runner would need 365 to 607 grams of carbohydrate per day.</p> <p>Choose high-quality carbohydrates, such as whole-grain breads, cereals, rice, pasta and starchy vegetables, fruit, and low-fat milk and yogurt.</p> <p>These foods have 15 grams of carbohydrate:</p> <ul> <li>One slice of bread</li> <li>One 6-inch tortilla</li> <li>1/2 cup corn</li> <li>1/2 cup mashed potatoes</li> <li>1/2 medium baked potato or sweet potato</li> <li>1/3 cup rice</li> <li>3 cups popcorn</li> <li>One small apple</li> <li>15 grapes</li> <li>Two tangerines</li> <li>2 tablespoons raisins</li> <li>1/2 cup orange juice</li> <li>3 cups green beans</li> <li>1 1/4 cup milk or yogurt</li> </ul> <h4>PROTEIN</h4> <p>Protein provides the building blocks for muscle mass. You need about 0.6 to 0.8 grams of protein per pound of body weight. For example, a 135-pound runner would need 81 to 108 grams of protein per day. It’s important to know that eating more than the recommended amount will not build lean mass faster.</p> <p>Choose protein foods, such as lean beef and pork, chicken and turkey, beans, nuts, eggs and low-fat dairy products.</p> <p>These foods have 7 grams of protein:</p> <ul> <li>1 ounce cheese</li> <li>1 ounce beef, pork, chicken or turkey</li> <li>1/4 cup cottage cheese</li> <li>1/2 cup black beans or kidney beans</li> <li>One whole egg</li> <li>2 tablespoons peanut butter</li> <li>1 cup milk or plain yogurt</li> </ul> <h4>FATS</h4> <p>There’s no specific recommendation for fat for runners, but healthy fats should be a part of every runner’s diet. Healthy fats include nuts and seeds, nut butters, avocado, and olive or canola oil.</p> <h4>FUEL BEFORE, DURING AND AFTER A WORKOUT</h4> <p>If possible, eat three to four hours before a long training run or competition. Aim for a low-fat meal with 200 to 300 grams of carbohydrates and about 30 grams of lean protein. This will ensure you have enough fuel but will leave time for your stomach to empty before you start your run. An example would be a turkey sandwich with baked chips and a side of fruit.</p> <p>If there isn’t enough time to eat three to four hours prior to run or race, eat a snack one to two hours before. Good choices include fruit, milk, a bowl of cereal, yogurt, a small bagel with peanut butter, or cheese and crackers. If there’s less than an hour before exercise, the best choice may be liquids, such as a sports drink or a low-fat liquid meal replacement.</p> <p>For training runs lasting longer than one to two hours, try to eat 30 to 60 grams of carbohydrate every hour. Choices include sports drinks, sodium, potassium, and energy gels or chews with water.</p> <p>After practice, recover with a carbohydrate and protein-rich snack. Carbohydrates will replace muscle glycogen that was lost during a long training run or race, and protein stimulates muscle protein repair. Ideas include a turkey or grilled chicken sandwich, low-fat chocolate milk, cottage cheese and fruit, or cheese and crackers.</p> <p>If you’re planning on running the next day, start your recovery within 30 minutes after training. If the following day is a rest day, add recovery foods to your next meal.</p> <p><em><a href="/providers/allyn-wergin-rdn" target="_self" title="Opens in same window.">Allie Wergin</a> is a registered dietitian nutritionist in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2018/marathon-runners.jpg?h=376&iar=0&w=660&sc_lang=en&hash=4E767754A112226D18EE60680F33FC3B" alt="people-running-a-marathon" width="660" height="376" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller4/8/2025<p>Eating as a family can be more than just shared conversations — it’s building relationships. Nutrition educator Katie Johnson shares a few tips that can make it easier to plan and prep meals.</p>Family meals: Building relationships<p>Eating as a family can be more than just shared conversations — it’s building relationships, disconnecting from outside distractions, and modeling food choices and behavior for children. It’s important to spend quality time together as a family, but life sometimes gets in the way. It can be tough to round up your family. Spending time in the kitchen and at the dinner table together is a great way to grow as a family and dedicate time together in the midst of busy schedules. You don’t need a four-course meal to get your family together.</p> <p>To reduce stress, plan and prep easy meals, Katie Johnson, nutrition educator, has a few tips that can make it easier:</p> <ul style="list-style-type: disc;"> <li><strong>Start small</strong>. Start out planning just one day a week to sit down as a family to enjoy a meal together.</li> <li><strong>Disconnect from devices</strong>. Take this family time to disconnect from the outside world and connect with each other to build stronger relationships.</li> <li><strong>Create meaningful conversation</strong>. Go around the table and have each person talk about the best part of their day and troubleshoot any challenges ahead. Be sure to talk about something each of you is looking forward to.</li> <li><strong>Plan meals ahead of time. </strong>Rather than scrambling to find a recipe last minute, plan ahead to ensure you have all the ingredients needed.</li> </ul> <h4>MAKING MEAL PLANNING SIMPLE</h4> <p>Meal planning is a great way to get ahead of the game and feel prepared for family dinners. If weekdays are too hectic, prepping meals can save time so you can more easily squeeze in family dinners. Here are some ways to make meal prepping and planning a little easier:</p> <ul> <li><strong>Plan ahead. </strong>Determine what meals you are going to make next week. Make your shopping list based on the ingredients for those meals, so you can grab everything you need in one trip to the store. Use <a href="/hometown-health/speaking-of-health/tips-for-healthy-eating-in-a-hurry" target="_self" title="Opens in same window.">kitchen shortcuts to keep healthy eating quicker and easier</a>.</li> <li><strong>Dedicate time once a week. </strong>Set aside a couple of hours just one day a week so you can prep meals.</li> <li><strong>Prep ingredients ahead of time.</strong> As soon as you get home from the grocery store, peel and cut fruits and vegetables so they’re ready when you want them.</li> <li><strong>Cook reusable ingredients.</strong> Prepare food to use for multiple meals, such as rice or fresh-cut veggies.</li> <li><strong>Get kids in the kitchen.</strong> Divvy up tasks. Younger children can hand rip vegetables, while older children can chop them. Getting kids in the kitchen and experimenting with new foods increases the chances they will eat what they prepare. </li> <li><strong>Divide food. </strong>Put your prepped meals into individual containers right away for each day of the week so they’re ready for when you need them. </li> </ul> <p>Family meals can be enjoyable and fruitful if you plan ahead.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2018/two-young-girls-and-mother-preparing-a-meal.jpg?h=283&iar=0&w=504&sc_lang=en&hash=08E0865148545123524FF00DC0B26CCF" alt="Two young girls and mother preparing a meal" width="504" height="283" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller2/28/2019<p>The early years in a child’s life have a significant effect on his or her future learning, behavior and well-being. Adverse childhood experiences, known as ACEs, create toxic levels of stress that can harm brain development.</p>Breaking the adverse childhood experiences cycle<img height="371" alt="Man showing computer parts to children" width="660" src="/-/media/national-files/images/hometown-health/2018/man-showing-computer-parts-to-children.jpg?sc_lang=en&hash=208983BA4829DD258305E8BB86EE53A5" class="img-responsive"> <p>The early years in a child’s life have a significant effect on his or her future learning, behavior and well-being. If a child has been through severe trauma while his or her brain is still developing, there can be major social and health consequences later in life. Adverse childhood experiences, known as ACEs, create toxic levels of stress that can harm brain development. These experiences can look like physical, emotional and sexual abuse; alcohol and/or drug abuse; incarceration; lack of mental health stability; domestic abuse; parental divorce; or emotional or physical neglect.</p> <h4>BREAKING THE CYCLE</h4> <p>If a child grows up in a household that has several of these experiences, the likelihood of long-term impacts increases. While it may get harder to break the cycle the greater the adversity, it doesn’t mean it isn’t possible. Creating stable, nurturing relationships that <a href="/hometown-health/speaking-of-health/fostering-resiliency-in-kids" target="_self" title="Opens in same window.">build trust between an adult and a child</a> with adverse childhood experiences can be the starting point of breaking the cycle. You don’t have to be an immediate family member or an expert in this field to be a good role model for a child. It can start with the simple question, “Are you OK?” and build from there. Opening up conversations about how children feel and why they feel that way can help them build trust in you and explore their feelings in a way that they maybe hadn’t been able to do before.</p> <h4>ASKING QUESTIONS</h4> <p>If you see a child who you think needs this kind of supportive mentor, ask yourself three questions:</p> <ol> <li>“Can I be a mentor?” </li> <li>If not, “Do I know someone who could be a mentor or connect the child with a mentor?”</li> <li>If yes, “Can I support the programs that mentor those children in any way?”</li> </ol> <p>These programs, like Big Brothers Big Sisters and the Boys and Girls Club, shows kids who may have adverse childhood experiences what stable and caring people look like, and gives them a safe place to be. Such programs provide training for adult volunteers; have rigorous and reliable screening practices for adult mentors in order to protect children; and provide consistent oversight, training and support for volunteers. The relationships that children build with their mentor might be their only look into a life that has stability. Being a caring adult and building a relationship with a child who has a higher adverse childhood experiences score can buffer for the damaging effects of toxic stress.</p> <h4>BUILDING HOPE</h4> <p>What children experience in the earlier stages of life does not have to have a negative effect on their futures, but that requires us to step in to help. If you know a child you think may be struggling or have experienced some trauma, trust your instincts and step in. Building a stable relationship with the child can help buffer for <a href="/hometown-health/speaking-of-health/overcoming-adverse-childhood-experiences" target="_self" title="Opens in same window.">adverse childhood experiences</a> and help them to live a fulfilling life he or she deserves. If you don’t know of anyone in need but want to help, consider connecting with local youth service organizations to see if you can volunteer or donate. Roll up your sleeves, and make a difference.</p><img src="/-/media/national-files/images/hometown-health/2018/man-showing-computer-parts-to-children.jpg?h=371&iar=0&w=660&sc_lang=en&hash=DCDDCB17D6165224A8D33E014FEE0E30" alt="Man showing computer parts to children" width="660" height="371" DisableNVelocity="true" />Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Michele Halterman6/22/2023It may feel uncomfortable to talk about low libido. Yet, a better understanding of some of the issues, causes, myths and treatments may help put you in the mood more often.Let's talk low libido<p>It may feel uncomfortable to talk about low libido with your partner and your health care team. Unfortunately, it's a common problem that affects adults everywhere, yet many people have never been asked about their sexual health by their health care teams.</p> <p>Although it may be difficult to discuss, sexual health is important and factors that are causing low libido should be addressed. Many primary care, psychology and OB-GYN professionals are trained to care for and treat hypoactive sexual desire disorder, or HSDD. This is the persistent or recurrent deficiency or absence of sexual fantasies and desire for sexual activity. It's often referred to as having a low libido and can cause significant distress and relationship problems.</p> <p>There's no magic pill for low libido. The desire for sex is based on a complex interaction of many things that affect intimacy, including physical and emotional well-being, experiences, beliefs, lifestyle and relationship status. A thorough evaluation of your symptoms and possible causes, along with an individualized treatment plan, may put you in the mood more often.</p> <h2>Here's what you need to know about low libido.</h2> <h3>Low libido in men</h3> <h4>Some of the most common causes of low libido in men include:</h4> <ul> <li><strong>Physical issues</strong><br /> Increased weight, diabetes, high blood pressure, endocrine disorders and high cholesterol can affect the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/erectile-dysfunction/symptoms-causes/syc-20355776" target="_blank" title="Opens in a new window.">ability to maintain an erection</a> or decrease sex drive. These conditions also can lead to low energy and low self-image which can cause a significant loss of libido. In many cases, this can be corrected through diet, exercise and medical management.</li> <li><strong>Pornography</strong><br /> This is a big cause for many men. Pornography permeates many committed relationships and can change how men view sexuality. For some, it causes pseudo-low libido, which is when a person is still interested in sex but not in a healthy way. This often leads to unrealistic expectations of body image, confusion about what an intimate encounter is and, in some cases, negative sexual behavior. The internet is a large contributor. Often, people who are committed to changing their behaviors are referred to sexual addiction counseling to manage this effectively.</li> <li><strong>Loss of intimacy</strong><br /> I'm always amazed at how dedicated and committed people are to their jobs, sports teams or extracurricular activities but treat relationships like a given, self-maintaining entity. This simply isn't the right approach. Relationships, intimacy and sexual health require work and effort. In many cases, a lack of emotional connection can lead to low libido in both partners.</li> <li><strong>Medications</strong><br /> Many medications used for anxiety and depression can lower libido in men and, in some cases, delay orgasm. While some men have no side effects, others may encounter significant issues. It's important to note that you should not stop taking any medication without first talking with your health care team.</li> <li><strong>Alcohol and drug use</strong><br /> Increased alcohol use can reduce testosterone levels and increase the risk of erectile dysfunction and low libido. Illicit drugs often increase sex drive in the short term but have significant long-term negative effects on sexual function. Depending on the substance, drug use can cause a decrease in testosterone levels and erectile dysfunction or change how the brain responds to activities that were previously viewed as pleasurable, like sex.</li> </ul> <p>Remember, the answer to treating a low libido is more than turning to medications. Acknowledging there's an issue and seeking professional help can be the start of getting back something great.</p> <h3>Low libido in women</h3> <p>The issue of <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/low-sex-drive-in-women/symptoms-causes/syc-20374554" target="_blank" title="Opens in a new window.">low libido in women</a> is even more complex, with causes ranging from past negative and abusive experiences with sex to fatigue and stress.</p> <h4>The most common causes of low libido in women include:</h4> <ul> <li><strong>Life stressors and fatigue</strong><br /> After growing their families, many women are not only weeks behind on quality sleep but also haven't exercised in months and eat only when they can find a spare second. It's no wonder they say that they feel exhausted and sexually dead. They often confide that they don't feel like they could have a sexual or intimate encounter even after a long time. </li> <li><strong>Medications</strong><br /> Depression and anxiety lead to lowered libido. Yet, medications to treat these conditions could be making it worse or even causing it. This isn't a reason to stop taking an important medication, but it's definitely a topic to discuss with a sexual health specialist.</li> <li><strong>Weight gain</strong><br /> Weight gain can lead to low energy, negative self-image and loss of intimacy with your significant other.</li> <li><strong>Hormone changes</strong><br /> Estrogen levels drop during menopause and can greatly affect libido. It can cause vaginal dryness and lead to painful or uncomfortable sex. While not as common, hormonal contraceptives also can cause lower libido. In some women, they cause vaginal irritation which leads to a decreased willingness to initiate a sexual experience. </li> <li><strong>Sexual pain or dyspareunia</strong><br /> If it hurts, why would you do it? The good news is that pain during sex can often be treated. The first step is to be evaluated by a sexual health specialist who will recommend a treatment plan, which could include a referral to a psychology specialist or pelvic floor physical therapist.</li> <li><strong>Relationship issues</strong><br /> For many women, emotional closeness is essential for sexual intimacy. Problems in the relationship like a lack of connection, unresolved conflicts or trust issues can be a major contributor to a low sex drive.</li> <li><strong>Previous trauma</strong><br /> Previous physical or emotional trauma can affect the way people experience sex and lead to low libido. Sexual desire and arousal often are numbed in people who have been physically or sexually abused. Women who have been abused often avoid sexual contact because the neural networks in their brains associate sex with power, fear or pain. This makes intimacy difficult. Even a previous consensual, yet negative, sexual experience can reduce a woman's desire for sex in the future.</li> </ul> <h2>How to get help for low libido</h2> <p>First, talk with a health care professional who specializes in and has been trained in treating sexual health. Your primary care provider will be able to recommend a trusted expert. </p> <p>During your first appointment, the provider will conduct a comprehensive health history, evaluation and physical exam. Blood tests may be necessary to check hormone levels and check for thyroid problems, liver disorders or other conditions.</p> <p>Treatment plans focus on the many causes of low libido. Sex education and counseling may be recommended, especially to address relationship issues. Medication and hormone therapy options are available to boost libido.</p> <h2>Tips to combat low libido</h2> <h3>Healthy lifestyle changes can make a difference and combat low libido:</h3> <ul> <li><strong>Start an exercise program.</strong><br /> Regular aerobic exercise and strength training can increase your stamina, improve your body image, lift your mood and boost your libido.</li> <li><strong>Plan a trip — but leave the kids at home.</strong><br /> Take a dedicated vacation for just yourself or with your significant other. Don't go with other couples. This can be a distraction as you look to reconnect. Setting aside time for intimacy can help put your sex drive back on track.</li> <li><strong>Communicate.</strong><br /> Yes, something as simple as sitting across from each other at a restaurant as you start to communicate again can do wonders. Make sure you keep topics light and have no expectation of an encounter later. Let the moment simply be about spending time with each other.</li> <li><strong>Reduce stress.</strong><br /> Find ways as a couple to better cope with work and home stress. Are there chores that can be stopped or done by someone else or commitments that can be skipped? Seek out <a href="/hometown-health/speaking-of-health/5-tips-to-manage-stress" target="_self" title="Opens in same window.">ways to reduce stress</a> in daily life. </li> <li><strong>Ditch bad habits.</strong><br /> Smoking, illegal drugs and excess alcohol can all dampen your sex drive. Ditching these bad habits may help give your sex drive a boost and improve your overall health.</li> </ul> <p>People don't have to meet a specific medical definition or wait for low libido to worsen before seeking help. If you are bothered by low or decreased sex drive, there are changes and treatments that can move you in the right direction. </p> <p><em><a href="/providers/graham-king-md" target="_self" title="Opens in same window">Graham King, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician specializing in sexual and women's health in <a href="/locations/mankato">Mankato</a>, Minnesota.</em></p> <p> </p><ul> <li>Community fitness outreach programs</li> </ul>M.D.<p>I enjoy caring for the health needs of families from prenatal care and pediatrics to adult medicine, and specialize in women's health and reproductive health. I focus on listening and hearing my patients, and forming partnerships with them in delivering their care.</p> <p>I am married to an elementary school teacher with four energetic boys who are active in community, school and sports. I enjoy playing guitar and piano, writing educational blogs and practicing healthful living. </p> <p>I am an 80s rock superfan and love going to concerts with my family and friends. I also enjoy Vikings, Twins, Wild and Maverick sports.</p><p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mercy Hospital</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Sutter Health Family Medicine Residency Program</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Family Medicine</li> <li>Mayo Clinic Quality Fellow, Bronze Level</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Medical Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>King<img src="/-/media/shared-files/images/medical-professionals/full/mankato/graham-king-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=78048D61A3A60EF1DF00C06F2F6CCBEE" alt="Graham King MD" width="280" height="280" DisableNVelocity="true" />{46521252-3F34-48F2-80D2-338AA6DD4C22}Graham<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14899019Graham King, M.D.1<img src="/-/media/national-files/images/hometown-health/2023/holding-hands-on-leg.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2B492DF8964DEB7B92B6268F0553EBF4" alt="Couple holding hands resting on partner's leg" width="660" height="370" DisableNVelocity="true" />Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller3/14/2019<p>Busy day? We all know how hard it can be to fit a workout into our schedule, but why not get started with a 15-minute home workout using a stability ball?</p>15-minute workout: Core<img height="370" alt="Workout with stability ball" width="660" src="/-/media/national-files/images/hometown-health/2018/workout-with-stability-ball.jpg?sc_lang=en&hash=33FBABB63FDDDC9AF73330DBA87B6376" class="img-responsive" /> <p>Busy day? We all know how hard it can be to fit a workout into our schedule, but why not get started with a 15-minute home workout? Working with a stability ball allows you to fully engage your core, which can help prevent back pain.</p> <h2>Muscles worked</h2> <p>These exercises are meant to engage and work your core, which consists of your abdominal and back muscles.</p> <h2>Get started</h2> <p>You'll need to grab a stability ball and, if you prefer, a yoga mat, for exercises requiring you to lay on the floor. You can find these at your local drugstore or online. If you're completing this workout at a gym, most gyms have all of this equipment for you to use. Give yourself enough space to perform these exercises.</p> <p><strong><a href="/-/media/national-files/documents/hometown-health/2019/15-minute-workout-core.pdf?sc_lang=en&hash=034B04775555264F7918A794AFE7BBCF" target="_blank" title="Opens in a new window.">Follow these instructions for a quick, 15-minute core workout.</a></strong></p> <h2>More workouts</h2> <ul> <li>Engage your glutes, hamstrings, quads, biceps, triceps, shoulders and back muscles with this <a href="/hometown-health/speaking-of-health/15-minute-workout-resistance-bands" target="_self" title="Opens in same window.">resistance band workout</a>.</li> <li>Target your biceps, triceps, shoulders, back, quads, hamstrings and glutes with this <a href="/hometown-health/speaking-of-health/15-minute-workout-combo-exercises" target="_self" title="Opens in same window.">combo exercise workout</a>.</li> </ul><img src="/-/media/national-files/images/hometown-health/2018/workout-with-stability-ball.jpg?h=370&iar=0&w=660&sc_lang=en&hash=46C3661D4F91B8CC476DA40F4C05F778" alt="Workout with stability ball" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.Dawn Haller11/7/2022Although urine incontinence, or the involuntary leakage of urine, is a common symptom that affects 1 in 2 women, it's not normal. Learn about evaluation and treatment options.Is urine incontinence normal for women?<p>Urine incontinence, or the involuntary leakage of urine, is a common symptom that affects 50% of adult women. Prevalence of this problem increases with age, as up to 75% of women over 65 report urine leakage. A woman's physical, social and psychological well-being is negatively impacted. Quality of life at home and in the workplace may deteriorate.</p> <p>Despite being a common problem, only 25% to 61% of women who experience weekly urine incontinence episodes discuss the problem with their health care teams. Some women may find it too embarrassing to discuss symptoms, while others may think it is normal for them to experience incontinence after childbirth or with aging.</p> <p>Urine incontinence is not a singular issue; rather, it's caused by several factors. Many factors often coexist and increase the severity of symptoms and complexity of treatment.</p> <p>The two most common types of urine incontinence are stress incontinence and urge incontinence. A combination of both also can occur and is called mixed incontinence.</p> <h2>Stress incontinence</h2> <p>Stress incontinence is involuntary urine leakage in relationship to physical activities, such as coughing, laughing, sneezing, jumping or even walking.</p> <p>The term "stress" is used to define this type of incontinence because the stress exerted on the bladder and the neck of the bladder by increased abdominal pressure results in failure of the weakened continence mechanisms and causes urine leakage.</p> <p>Women with this type of incontinence tend to stop doing their favorite sports or recreational activities and try to adapt to a less-active lifestyle.</p> <h3>Treatment options for stress incontinence</h3> <p>Often, women with stress incontinence issues are referred to pelvic floor physical therapists who specialize in women's health. The therapist will coach on how to conduct Kegel exercises to strengthen pelvic floor muscles to work more effectively and efficiently. If this doesn't improve symptoms after adequate trial, other treatment options are considered.</p> <p>There also is increased awareness and availability of in-home pelvic floor muscle training devices that are meant to help people perform better pelvic floor training. They're usually in the form of an application-based biofeedback device that is inserted vaginally to gauge strength of the pelvic floor muscle contraction. Others provide electrical muscle stimulation to result in passive muscle contraction. Some devices are in the form of vaginal weights with various shapes and sizes. Data to support these muscle-training devices is limited yet promising for women with mild or moderate stress incontinence.</p> <p>Nonsurgical treatment options also are available. An intravaginal pessary is one of the most popular and commonly used options. Pessary is a silicone-based device that is fitted to the vagina and inserted by a health care professional in the clinic. Different types of pessaries are used for different pelvic floor problems, such as urine incontinence and uterovaginal prolapse. Pessary shapes and sizes vary to fulfill the function and maintain comfort. The knob present in incontinence ring pessaries push on the urethra to overcome the stress pressure imposed by daily activities. Most people have immediate symptom relief, and it's reversible upon removal of the device.</p> <p>Over-the-counter options are available as well. An incontinence tampon, also called Impressa, is worn for 12 hours and is not reusable. Other devices that are placed vaginally and provide similar support as the pessary are available, like Uresta. It's a small, bell-shaped device that's inserted into the vagina at the beginning of each day or before any activity that usually results in urinary leakage. The device can be worn for the entire day or used just for certain activities.</p> <p>These devices should be removed at the end of each day and before intercourse. Studies are limited, yet show comparable effectiveness with no adverse effects.</p> <p>Surgical options are available for women without adequate relief with other options or when these therapies fail. The midurethral sling is the most used surgical procedure. It has a high success rate and can provide rapid relief for patients with low risk of complications. The sling procedure uses a synthetic mesh material that is positioned to replace the damaged fibromuscular support of the urethra and reestablishes the continence mechanism.</p> <p>The procedure carries an 85% to 95% success rate, with mesh complications reported at less than 3% if cases. The sling procedure is considered minor surgery. Patients often are discharged home the same day with minor limitations. This is the single most investigated procedure with strong cure rates, making it the gold standard of care.</p> <p>Urethral bulking is a minor surgical procedure in which synthetic material is injected into the wall of the urethra near the bladder. This adds volume to the wall of the urethra to help provide support of the urethra and better control of urine flow. Although the overall success and cure rate are lower than sling operations and these injections often need to be repeated, they're less invasive and offer faster recovery.</p> <h2>Urge incontinence</h2> <p>Even though stress incontinence is distressing, urge incontinence usually causes higher distress in women. It's defined as the compelling sudden urge to void that cannot be delayed or postponed, and results in urine leakage. This type of incontinence does impose more restrictions on a woman's lifestyle. Women tend to practice toilet mapping strategies, and limit outings and social activities because of the fear of social embarrassment.</p> <p>This type of incontinence usually is caused by the inability of the bladder to allow pressure-free storage of urine under normal bladder capacity. The bladder tends to contract and increase pressure that results in the strong urge to void and often is associated with urine loss.</p> <p>Risk factors are usually related to increasing age, obesity, family history, menopausal symptoms and medical conditions, such as diabetes or multiple sclerosis, as well as smoking and urogenital microbiome.</p> <h3>Treatment options for urge incontinence</h3> <p>Treatments for this type of condition also should address the underlying cause, such as better diabetic control; weight loss; or limiting of bladder irritants, like smoking, alcohol, caffeine and carbonated beverages. Bladder retraining with timed voiding intervals may provide significant relief for some patients and can be quite effective.</p> <p>Medications that relax bladder muscles can improve urge incontinence symptoms as a second-line treatment. The most reported side effects include dry mouth, constipation, heartburn and dry eyes. A newer class of medications avoid some of these side effects; however, they may cause slight elevations in blood pressure.</p> <p>Peripheral tibial nerve simulation is a third-line treatment option offered in the clinic setting that uses an acupuncture-like needle and mild electric simulation. The treatment consists of 12 sessions lasting 30 minutes each with optional once-a-month maintenance therapy options.</p> <p>Bladder muscle Botox injections are being used in patients who have severe symptoms. Injections offer reasonable improvements in symptoms for six months or longer, with common side effects being related to urine retention or urinary tract infections. These injections must be repeated every six to nine months.</p> <p>Sacral nerve modulation is a viable option for women with severe symptoms, especially those who do not respond to conventional first- and second-line treatments. This is the surgical implantation of a device that helps modulate the neuronal circuitry to render the bladder more receptive to urine with decreased urgency and urinary leakage symptoms.</p> <p>Although urine incontinence is common, it's not normal. It's important to have a thorough evaluation to determine the type of incontinence and potential causes. Treatment options are available to help women improve the quality of their lives. Discuss your symptoms and concerns with your health care professional.</p> <h4>Watch this video to learn more about urinary incontinence treatments, including sacral neuromodulation therapy:</h4> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/HNIMJx5I-Ys" title="Urinary incontinence treatments" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <p><em><a href="/providers/tarek-khalife-md" target="_self" title="Opens in same window.">Tarek Khalife, M.D.</a>, and <a href="/providers/gokhan-anil-md" target="_self" title="Opens in same window.">Gokhan Anil, M.D.</a>, are <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYNs</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a> and <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Adenomyosis</li> <li>Endometriosis</li> <li>Female sexual dysfunction, pain and vulvar disease, such as lichen sclerosus and lichen planus</li> <li>Fibroid treatment</li> <li>Heavy or irregular menstrual bleeding</li> <li>In-office treatment, including LEEP procedures, colposcopy and hysteroscopy</li> <li>Minimally invasive surgery for treatment of gynecologic disorders, such as laparoscopy and hysteroscopy</li> <li>Obstetric and advanced gynecologic 3D ultrasound</li> <li>Pelvic pain</li> <li>Robotic surgery</li> <li>Urine incontinence</li> <li>Uterovaginal prolapse</li> <li>Vaginal natural orifice transluminal endoscopic surgery (VNOTES)</li> </ul>M.D.<p>Every patient will have ample time to explain her condition and shed light on what matters to her most, as we navigate her treatment options. It is very imperative that the patient understands our partnership in managing her condition and identifies us as her support team to focus on her treatment and recovery.</p> <p>The most rewarding aspect of my time with the patient is when I get to educate them about their body and how disease affects its balance. It is my goal to allow my patient to graduate from her care with enough knowledge that she would use to teach and advocate for herself and to other women in her community. This way touches the patient’s life and the communities' lives at large.</p> <p>Outside of work, I do enjoy biking, swimming and camping. I am also a remote-control plane hobbyist, and I love grilling and cooking Lebanese cuisine.</p><p><strong>Education</strong></p> <ul> <li>Beirut Arab University</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Obstetrics and Gynecology, Henry Ford Health System-Wayne State University</li> <li>Obstetrics and Gynecology, American University of Beirut Medical Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Minimally Invasive Gynecologic Surgery, American Board of Obstetrics and Gynecology</li> <li>Fellow, American College of Obstetrics and Gynecology</li> </ul> <p><strong> Memberships</strong></p> <ul> <li>American Association of Gynecologic Laparoscopists</li> <li>American College of Obstetrics and Gynecology</li> <li>International Society for the Study of Women's Sexual Health</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Khalife<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/tarek-khalife-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A39C3DF2BF499DCA00FE29E1F7699D5D" alt="Tarek Khalife MD" width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/36088274/" target="_blank" title="Opens in new window">Retroperitoneal causes of genitourinary pain syndromes: Systemic approach to evaluation and management</a>, October 2022.</li> <li><a rel="noopener" href="https://www.sciencedirect.com/science/article/pii/S0002937821006074?via%3Dihub" target="_blank" title="Opens in new window">Pregnancy with IUD in place</a>, May 2021.</li> <li><a rel="noopener" href="https://www.liebertpub.com/doi/abs/10.1089/gyn.2021.0041" target="_blank" title="Opens in a new window">Intraoperative genitourinary injuries during a hysterectomy: Risks, management, and mitigation strategies</a>, May 2021.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/30398979" target="_blank" title="Opens in new window. ">The endogenous opioid system: Role and dysfunction caused by opioid therapy</a>, March 2019.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/28118169" target="_blank" title="Opens in new window. ">The K-technique: A novel technique for laparoscopic apical suspension using barbed sutures</a>, April 2017.</li> </ul>{CA02D1B4-DD8D-4C67-B975-FFCAEB25CAEF}Tarek<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20407092Tarek Khalife, M.D.1{83EB2AA2-1436-4DDC-B7BB-51F8E6A87FC9}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}<ul> <li>Advanced laparoscopy and robotic surgery </li> <li>Fecal incontinence</li> <li>Minimally invasive pelvic surgery</li> <li>Overactive bladder </li> <li>Pelvic organ prolapse </li> <li> Sacral neuromodulation (Interstim) therapy</li> <li>Urinary incontinence</li> <li>Urogynecology</li> <li>Women's health</li> </ul>M.D.<p>I manage a patient-centric, collaborative practice and have a strong desire to heal and inspire hope to my patients. I strongly believe that there is no “doctor” without the “patient,” and I entrust my team to deliver the best care to meet the needs of our patients. </p> <p>In my free time, I love to travel with my family and read. I also enjoy problem solving. </p><p><strong>Medical School</strong></p> <ul> <li>University of Ankara Faculty of Medicine</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Obstetrics & Gynecology, Baylor College of Medicine</li> <li>Obstetrics & Gynecology, West Virginia University - Charleston Division, Charleston Area Medical Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Obstetrics & Gynecology (ABOG)</li> <li>Female Pelvic Medicine & Reconstructive Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Obstetrics & Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Anil<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/gokhan-anil-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6C4C4DE9D551A107FCA92ACD73B4EA64" alt="Gokhan Anil MD" width="280" height="280" DisableNVelocity="true" /><li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.liebertpub.com/doi/abs/10.1089/gyn.2021.0041" target="_blank" title="Opens in a new window">Intraoperative Genitourinary Injuries During a Hysterectomy: Risks, Management, and Mitigation Strategies</a>, May 2021</li>{0C431270-7870-45F2-83FE-F912E09A9495}Gokhan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14974142Gokhan Anil, M.D.1<img src="/-/media/national-files/images/hometown-health/2022/two-people-hugging-laughing.jpg?h=370&iar=0&w=660&sc_lang=en&hash=90EDBD9D7C5FB16386183C294C4B4DE5" alt="Two people side hugging and laughing" width="660" height="370" title="Two people side hugging and laughing" DisableNVelocity="true" />Urinary IncontinenceThe loss of bladder control is a common and often embarrassing problem. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that's so sudden and strong you don't get to a toilet in time. For most people, simple lifestyle changes or medical treatment can ease discomfort or stop urinary incontinence.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Dawn Haller8/3/2023Ever wonder why your fingers wrinkle in the water or why you shiver when it's cold? Learn the answers to these questions and more about why your body reacts to certain conditions.Q&A: The science behind weird body reactions<p>Every day our bodies do some rather strange and unusual things. Here are some questions and answers that give the science behind why these happen.</p> <h2>Why do fingers wrinkle in water?</h2> <p>Initially, it was thought that fingers wrinkled in water because of the fluid shifts that occur between the tissues and the surrounding water. Evolutionary experts are finding evidence that it may have helped humans get a better grip on objects in the water. People who have nerve damage to their fingers or toes often won't have this same wrinkling of fingers.</p> <h2>Why can I sometimes hear a pulse in my ears?</h2> <p>You feel a pulse in your ears for a variety of reasons. Tinnitus often is described as a ringing in the ears, but there is a variation where you can feel and hear the pulse in your ears. This is called pulsatile tinnitus. Elevation in blood pressure or an ear canal blockage can cause you to hear your pulse. An abnormality of the arteries by the ears also can cause this sensation. This is a reason to talk with your health care team.</p> <h2>Why do I shiver when it's cold?</h2> <p>You shiver when you're cold because it's a way to quiver your muscles to create heat. Your body always tries to keep its temperature as close to 98.6 degrees as possible.</p> <h2>Why do some people sneeze when they look up at the sun?</h2> <p>This is called the photic sneeze reflex, nicknamed the "sun sneeze." Here's the theory behind this reaction: The optic nerve, which senses a change in light, lies close to the trigeminal nerve, which controls sneezing. A typical sneeze is caused by irritation in the nose, which fires the trigeminal nerve to trigger a sneeze. When you step out of a dark room and into bright light, the pupils constrict. This rapid reflex is initiated by the optic nerve and may give the sensation of irritation in the nose, bringing on the sneeze. Not everyone has this reaction, and it's not clear why some people have it while others don't.</p> <h2>Why do I get a stitch in my side from running?</h2> <p>A side stitch is caused by irritation to the diaphragm, a muscle that separates the lung cavity and the abdominal cavity. Novice runners or those stepping up their pace or distance are more apt to get side stitches. Sometimes it's caused by too-rapid breathing or eating an inappropriate meal before running. If you get a side stitch, slow your pace, stretch your core muscles and focus on slow, rhythmic breathing. </p> <h2>Why does my eyelid randomly twitch?</h2> <p>Twitching of the eyelid is called blepharospasm. It isn't known exactly why this happens, but fatigue, caffeine and stress are common culprits. I recommend stretching the muscle that's twitching by gently pulling with your fingertip on the area and getting extra rest. Typically, the twitching goes away on its own. If the twitching lasts more than a couple of days or you have difficulty opening your eyelid, it's time to seek an evaluation from a health care professional.</p> <p><a href="/providers/amy-rantala-md" target="_self" title="Opens in same window."><em>Amy Rantala, M.D.</em></a><em>, sees patients in <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">Orthopedics</a> and <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Musculoskeletal care</li> <li>Nonsurgical orthopedic care</li> <li>Sports medicine</li> <li>Sports-related concussion management</li> </ul>M.D.<p>I believe in working together with my patients to maximize their health and physical abilities. Actively listening to patients to hear their story and assist them in meeting their health goals is exceptionally important to me. I have been a family medicine physician for 20+ years. It is an honor to serve the Chippewa Valley.</p> <p>My sports medicine practice is inclusive of uniformed athletes; athletes just starting their exercise program and trying to make it to the finish line; athletes trying to set a personal record; and active patients pursuing their passions. We all have an athlete in us and exercise is the best medicine.</p> <p>I am fortunate to be married to my wonderful, supportive husband and have three sons and two dogs. I like to do anything active outside. My personal passions are cross-country and downhill skiing, as well as biking and running. I am an avid reader and really like to travel and eat good food.</p><p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Sports Medicine, University of Chicago</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Family Medicine, American Board of Family Medicine</li> <li>Certificate of Added Qualification in Sports Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Practice</li> <li>American College of Sports Medicine</li> <li>American Medical Society for Sports Medicine</li> <li>Tri-County Medical Society</li> <li>Wisconsin Academy of Family Physicians</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Rantala<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/amy-rantala-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B7A534FAE36A7D091C9F77015DD8E152" alt="Amy Rantala, M.D." width="280" height="280" DisableNVelocity="true" />{4F47E9FB-6E1F-41F8-9D4C-335E9C8FAFB8}Amy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13342967Amy Rantala, M.D.1{7746ADF8-715B-4593-8AAB-55D7F0467848}|{DEF55970-853F-4E96-9A4D-3413874FF059}|{2951D78A-CC76-4C49-B556-549282DF4345}<img src="/-/media/national-files/images/hometown-health/2018/fingers-wrinkled-by-water.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5F83F142969570E38D22F28A39648B4A" alt="Fingers wrinkled by water" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller7/16/2018<p>Busy day? We all know how hard it can be to fit a workout into our schedule, but why not get started with a 15-minute home workout using combo exercises?</p>15-minute workout: Combo exercises<img height="370" alt="Workout with stretch bands" width="660" src="/-/media/national-files/images/hometown-health/2018/workout-with-resistance-bands-2.jpg?sc_lang=en&hash=F133B89BF89A89CB4BF430BA379335CE" class="img-responsive"> <p>Busy day? We all know how hard it can be to fit a workout into our schedule, but why not get started with a 15-minute home workout? Working with a resistance band and in circuits will help you get your heart rate up, which will increase fat burn and muscle building. These combo exercises are great for targeting two muscle groups in one move.</p> <h4>MUSCLES WORKED</h4> <p>These exercises target your biceps, triceps, shoulders, back, quads, hamstrings and glutes.</p> <h4>GET STARTED</h4> <p>You’ll need to grab a resistance band and find a sturdy pole or object you can wrap the band around. You also will need a stability ball and a set of dumbbells with the weight you prefer. You can find all of this equipment at your local drugstore or online. If you’re performing these exercises at a gym, most gyms will have this equipment for you to use.</p> <p><strong><a href="/-/media/national-files/documents/hometown-health/2019/15-minute-workout-combo-exercises.pdf?sc_lang=en&hash=0D43C1D2DFD972AFC725ADD98B39D1E5" target="_blank" title="Opens in a new window.">Follow these instructions for a quick, 15-minute, full-body workout.</a></strong></p><img src="/-/media/national-files/images/hometown-health/2018/workout-with-resistance-bands-2.jpg?h=370&iar=0&w=660&sc_lang=en&hash=40E6362CBB2C7B1AC63C5712C0AAD25F" alt="Workout with resistance bands" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.Dawn Haller10/5/2022<p>When rapid growth or weight gain occurs, especially during teenage years, it's common for stretch marks to appear. Learn how medical treatment can improve the look of stretch marks.</p>Are stretch marks normal for teens?<p>Teens face many struggles navigating through growing up: changing body, new responsibilities and freedoms, as well as social life adjustments. Change can be difficult to accept for teenagers, especially when it comes to their bodies and the way they view themselves. One unwelcomed change can be stretch marks or "striae distensae."</p> <h2>How stretch marks develop</h2> <p>It's common for stretch marks to appear during teen years when rapid growth of weight gain occurs. Other factors that make teens predisposed to stretch marks appearing include a genetic risk or family history of stretch marks, pregnancy, being overweight or obese, or topical or oral steroids, like prednisone.</p> <p>Stretch marks occur when skin gets overstretched. They can occur in the abdomen, chest, hips, lower back and thighs. Because of the connective tissue and collagen in these areas, stretching too much causes the purple-reddish scars to appear. Over time, they usually become white and thinner.</p> <h2>Remedies for stretch marks</h2> <p>Many parents and teens turn to the internet to figure out what they can do about stretch marks. What they'll find is advice to try a variety of so-called "miracle cures" spanning from coffee grounds to lemon juice to vitamin E to a host of creams. Some sources even say to cover the marks in plastic wrap. It can be difficult to know what is true and what is just an old wives' tale.</p> <p>Home remedies, such as cocoa butter, vitamin E oils and glycol, will claim to make stretch marks fade or disappear. Most likely, these will not help with the disappearance of stretch marks. However, they will not cause harm if you try them.</p> <h3>Medically, there are several ways to treat stretch marks, including:</h3> <ul> <li><strong>Retinoid cream</strong><br /> This prescription helps rebuild collagen in the skin, which can help make the scar tissue appear more like the undamaged skin and improve the appearance of stretch marks.</li> <li><strong>Light and laser therapies</strong><br /> These help stimulate the growth of collagen or elastin in the skin and can reduce the red appearance.</li> <li><strong>Microdermabrasion</strong><br /> This is a hand-held device that blows crystals into the skin, refining the layer of skin, which can make it appear like normal again.</li> </ul> <p>If you notice stretch marks appearing on your body, talk to your health care provider about what options may be best for you.</p> <p><em><a href="/providers/kevin-boyd-md" target="_self" title="Opens in same window.">Kevin Boyd, M.D.</a>, is a pediatric <a href="/services-and-treatments/dermatology" target="_self" title="Opens in same window.">dermatologist</a> and dermatopathologist in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Acne</li> <li>Childhood psoriasis</li> <li>Eczema</li> <li>Warts</li> </ul>M.D.<p>I enjoy exploring the outdoors, especially with my dog, Wolfie. My interests include international and domestic travel, environmental issues/tree hugging, and classical music, both as a soloist and ensemble member.</p><p><strong>Education</strong></p> <ul> <li>University of Missouri School of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Pediatrics, Nationwide Children's Hospital</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Dermatology, University of Alabama at Birmingham</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Dermatopathology, New York University</li> <li>Pediatric Dermatology, Mayo Clinic School of Graduate Medical Education</li> <li>Dermatology and Genetics, University of Alabama at Birmingham</li> <li>Pediatric Dermatology Clinic Research Fellowship, Rady Children's Hospital</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Dermatology</li> <li>American Boards of Dermatology and Pathology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Dermatology</li> <li>Society for Pediatric Dermatology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Dermatology, Mayo Clinic College of Medicine and Science</li> </ul>Boyd<img src="/-/media/shared-files/images/medical-professionals/full/onalaska/kevin-boyd-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=E9C5B9DE7FB503047DD0292ABE459DBF" alt="Kevin Boyd, M.D." width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/29415745/" target="_blank" title="Opens in a new window.">Cutaneous neurofibromas in Neurofibromatosis type I: a quantitative natural history study</a>, February 2018.</li> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/22471276/" target="_blank" title="Opens in a new window.">Acute inpatient presentation of kwashiorkor: not just a diagnosis of the developing world</a>, April 2013.</li> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/22940405/" target="_blank" title="Opens in a new window.">Nonmalignant cutaneous findings associated with vemurafenib in patients with metastatic melanoma</a>, December 2012.</li> <li><a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/20605257/" target="_blank" title="Opens in a new window.">Phenotypic variability among café-au-lait macules in neurofibromatosis type 1</a>, June 2010.</li> </ul>{103D783B-8DB5-44CF-96A4-9F331C1EDEAA}Kevin P.<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30011372Kevin P. Boyd, M.D.1{276FDCB2-F341-4C45-B04B-F71FB963B8CB}<img src="/-/media/national-files/images/hometown-health/2022/kneeling-on-paddleboard.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1134D08CBE2B992F1D51AF5556CBE507" alt="Kneeling on paddleboard" width="660" height="370" DisableNVelocity="true" />Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller2/20/2024<p>Mindfulness has become a popular concept. Frequently thought of as a way to manage stress and improve focus, discover the benefits of mindfulness practice for helping with chronic pain.</p>Use mindfulness to cope with chronic pain<p>Mindfulness has become a popular concept. It can provide many benefits, including helping you manage stress and improve focus. But what is mindfulness?</p> <p>According to Jon Kabat-Zinn, a leader in <a rel="noopener noreferrer" href="https://www.umassmemorialhealthcare.org/center-mindfulness" target="_blank" title="Opens in new window">mindfulness practice</a>, "Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally."</p> <p>Mindfulness principles and practices have been proven to help people manage symptoms of stress, anxiety, depression and other mental health conditions. Extensive research also has been conducted on the effectiveness of mindfulness as a tool for chronic pain management.</p> <p>An estimated 50 million U.S. adults experience chronic pain that lasts longer than three months, according to the Centers for Disease Control and Prevention (CDC). Chronic pain can occur after an injury or without apparent damage or previous bodily injury.</p> <p>Common types of chronic pain include lower back, migraine and headache, neck and facial. Living with chronic pain can have a significant effect on your relationships and quality of life, as well as your physical and mental health. It can also affect your mobility, independence and ability to work.</p> <p>It's common for people with chronic pain also to have symptoms of depression, anxiety and increased stress. People living with chronic pain often struggle with effectively managing pain while actively participating in life.</p> <h2>Managing chronic pain with mindfulness</h2> <p>Increasing evidence points to regular mindfulness practice as a method to reduce a person's pain experience. In 2015, Fadel Zeidan, Ph.D., and his colleagues conducted a study to investigate the effectiveness of mindfulness practice in pain management. They found that brain images of participants who received mindfulness as treatment had less activation in the parts of their brains that manage pain messages. Their research also has shown that some participants have been able to reduce, and sometimes eliminate, the use of pain medications through ongoing daily mindfulness practice.</p> <p>Mindfulness exercises help people to focus their mind and body in the moment without judgment. Daily mindfulness practice can help people living with chronic pain manage negative or worrisome thoughts about the pain. These thoughts are normal and can affect mood and increase pain. Being able to focus on relaxing the body, noticing the breath and body sensations as being there just as they are, can help manage pain, as well as reduce depression and anxiety symptoms.</p> <h2>Getting started with mindfulness</h2> <p>While it can be helpful to work with a mindfulness professional or psychotherapist to learn the concept of mindfulness, you can find many resources to get started on your own. Books, CDs, and smartphone and tablet apps are available for free or purchase that teach and help you put into practice mindfulness meditation to manage pain and other conditions. Many mindfulness practitioners have programs specifically for pain management, as well as generalized resources available for purchase through online retailers or local bookstores.</p> <p>You can find many mindfulness exercises online, including on YouTube. <a rel="noopener noreferrer" href="https://connect.mayoclinic.org/" target="_blank" title="Opens in a new window.">Mayo Clinic Connect</a> offers online resources and information on mindfulness and other health topics. Mayo Clinic Connect provides access to the Mindful Breathing Lab resources, which offer free audio mindfulness exercises.</p> <p>If you'd prefer to experience mindfulness in a group setting, local community agencies often offer mindfulness retreats, workshops and therapy groups throughout the year. These can be a great way to experience guided mindfulness meditation led by an experienced facilitator.</p> <h2>Giving mindfulness a try</h2> <p>Accessing information on mindfulness is easier than ever thanks to its growing popularity and modern technology. If you're living with pain, mindfulness could be a helpful tool for you.</p> <p><em><a href="/providers/lori-sodeman-lgsw" target="_self" title="Opens in same window">Lori Sodeman</a> is a social worker in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window">Family Medicine</a> in </em><em><a href="/locations/st-james" target="_self" title="Opens in same window">St. James</a></em><em>, Minnesota.</em></p><ul> <li>Adjustment disorders</li> <li>Adolescent behavioral health </li> <li>Anxiety and depressive disorders</li> <li>Chronic illness/chronic pain</li> <li>Community social service resources</li> <li>Grief/Loss</li> </ul>L.G.S.W.<p><strong>Education</strong></p> <ul> <li>University of North Dakota, Grand Forks</li> </ul> <p><strong>Licensure</strong></p> <ul> <li><strong></strong>Minnesota Board of Social Work</li> </ul>Sodeman<img src="/-/media/shared-files/images/medical-professionals/full/mankato/lori-sodeman-lgsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=65DAE8796981841F65D239D025DABC70" alt="Lori Sodeman LGSW" width="280" height="280" DisableNVelocity="true" />Lori<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15044203Lori Sodeman LGSW1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{2B88C934-922C-4130-B661-197B59D83899}|{67744200-E25F-439A-8B70-572A5A091172}|{C4130004-0F31-48C4-AC9F-A4350A75AB24}|{262E035D-975E-4C94-96C9-6A8EA4E4040B}<img src="/-/media/national-files/images/hometown-health/2018/man-on-park-bench-earbud.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6E6496705A0470C4A130C5A4EFE33090" alt="man on park bench earbud" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Pain ReliefApproximately 50 million people in the U.S. live with chronic pain. If you experience chronic pain, you're not alone. Learn about the ways to deal with painful disorders, from at-home solutions to drug treatments, injectable or implantable therapies to surgery.Michele Halterman8/23/2022While dietitians recommend you get vitamins and minerals through your diet, this isn't always possible. If you don't consume enough fruits and vegetables, a multivitamin may fill nutritional gaps.Why take vitamin and mineral supplements?<p>Many vitamins and minerals are essential, contributing to the body's normal function. While dietitians recommend that you obtain most vitamins and minerals through your diet, this isn't always possible. </p> <p>For example, if you don't consume enough fruits, vegetables or other <a href="/hometown-health/speaking-of-health/eat-the-rainbow-for-good-health" target="_self" title="Opens in same window.">healthy foods</a>, a multivitamin may fill nutritional gaps. A multivitamin also may be beneficial if you have certain food allergies or intolerances, are pregnant, or have a disease or condition that affects nutrient intake. </p> <h2>Here are a few tips regarding supplements:</h2> <ul style="list-style-type: disc;"> <li><strong>Avoid megadoses.<br> </strong>High-dose supplements can cause toxic levels of nutrients to build up in your body. Select a vitamin that provides about 100% of the daily value, unless your health care professional tells you otherwise. A brand-name product is not necessary.</li> <li><strong>Look for "USP Verified" on the label.</strong><br> This label ensures the product meets strength, quality and purity standards set forth by U.S. Pharmacopeia, a testing organization.</li> <li><strong>Be aware of extras.</strong><br> Don't feel the need to purchase products with special ingredients, or added herbs, enzymes, amino acids or unusual ingredients. These extras usually add nothing but cost.</li> <li><strong>Check the expiration date.</strong><br> <a href="/hometown-health/speaking-of-health/should-i-take-vitamins-and-supplements-after-weight-loss-surgery" target="_self" title="Opens in same window.">Vitamins and supplements</a> can become less effective over time.</li> <li><strong>Ask the experts.</strong><br> Check with your health care professional or pharmacist if you have questions about what vitamin and mineral supplements you should take.</li> </ul> <p>A multivitamin cannot replace a healthy, <a href="/hometown-health/speaking-of-health/10-nutrition-myths-debunked" target="_self" title="Opens in same window.">well-balanced diet</a>. The body recognizes and absorbs the nutrients naturally found in foods much better than a supplement. </p> <p>For example, when it comes to vitamin C, you can obtain 100% of your needs by taking a vitamin C capsule. Or you can <a href="/hometown-health/speaking-of-health/add-citrus-colors-and-flavors-to-meals" target="_self" title="Opens in same window.">consume an orange</a> and receive not only vitamin C, but also beta carotene, calcium and other nutrients. </p> <p>But which is a better choice? </p> <p> The orange is a better choice. Because many foods also contain fiber and phytochemicals — substances that may protect against certain cancers, heart disease, osteoporosis and diabetes. Supplements don't include these substances. However, as mentioned above, a daily vitamin is sometimes a good option to support health and well-being.</p> <p><em>Anne Harguth is a registered dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2022/looking-at-vitamin-container.jpg?h=370&iar=0&w=660&sc_lang=en&hash=21540D100ADF7B2DAE10F5B314A30C5D" alt="Looking at vitamin container" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller7/2/2018<p>Busy day? We all know how hard it can be to fit a workout into our schedule, but why not get started with a 15-minute home workout?</p>15-minute workout: Resistance bands <img height="370" alt="Woman using resistance bands" width="660" src="/-/media/national-files/images/hometown-health/2018/workout-with-resistance-bands.jpg?sc_lang=en&hash=C3E77D9F3BBC3971ED50DDB4C4AD2E73" class="img-responsive"> <p>Busy day? We all know how hard it can be to fit a workout into our schedule, but why not get started with a 15-minute home workout? Working with a resistance band and in circuits will help you get your heart rate up, which will increase fat burn and muscle building. </p> <h4>MUSCLES WORKED</h4> <p>These five exercises will engage your glutes, hamstrings, quads, biceps, triceps, shoulders and back muscles. </p> <h4>GET STARTED</h4> <p>You’ll need to grab a resistance band. You can get these from your local drugstore or online. If you’re completing this workout at a gym, most gyms have this equipment for you to use. Give yourself enough space to perform these exercises.</p> <p><a href="/-/media/national-files/documents/hometown-health/2019/15-minute-workout-resistance-bands.pdf?sc_lang=en&hash=8E9BCA5510E730BC14D2810D761D8AFE" target="_blank" title="Opens in a new window."><strong>Follow these instructions for a quick, 15-minute, full-body workout using resistance bands</strong></a><strong>.</strong></p><img src="/-/media/national-files/images/hometown-health/2018/workout-with-resistance-bands.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9F412A4F350A463C2A20BEF460E3865E" alt="Workout with resistance bands" width="660" height="370" DisableNVelocity="true" />Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.Dawn Haller12/29/2022Changes to your body and brain are normal with age. Yet there are some things you can do to help slow the decline in memory and lower your risk of developing Alzheimer’s disease or other dementias.6 tips to keep your brain healthy<p>Changes to your body and brain are normal as you age. However, there are some things you can do to help slow any decline in memory and lower your risk of developing Alzheimer's disease or other dementias.</p> <h2>Here are six things I recommend to my patients in order of importance:</h2> <h3>1. Exercise regularly.</h3> <p>Exercise has many known benefits, and regular physical activity also benefits the brain. Multiple research studies show that physical active people are less likely to experience a <a href="/hometown-health/speaking-of-health/memory-loss" target="_self" title="Opens in same window.">decline in their mental function</a> and have a lower risk of developing Alzheimer's disease.</p> <p>These benefits result from increased blood flow to your brain during exercise. It also tends to counter some of the natural reduction in brain connections that occur during aging, reversing some of the problems. </p> <p>Aim to exercise several times per week for 30 to 60 minutes. You can walk, swim, play tennis or do any other moderate aerobic activity that increases your heart rate.</p> <h3>2. Get plenty of sleep.</h3> <p>Sleep plays an important role in your brain health. Some theories state that sleep helps clear abnormal proteins in your brain and consolidates memories, which boosts your overall memory and brain health. </p> <p>Aim for seven to eight consecutive hours of sleep per night, not fragmented sleep of two- or three-hour increments. Consecutive sleep gives your brain the time to consolidate and store your memories effectively. <a href="/hometown-health/speaking-of-health/do-i-have-sleep-apnea" target="_self" title="Opens in same window.">Sleep apnea</a> harms your brain's health and could be why you may struggle to get consecutive hours of sleep. Talk with your health care team if you or a loved one suspects you have sleep apnea.</p> <h3>3. Eat a Mediterranean diet.</h3> <p>Your diet plays a large role in your brain health. Consider following a Mediterranean diet, which emphasizes plant-based foods, whole grains, fish and healthy fats, such as olive oil. It incorporates less red meat and salt than a typical American diet.</p> <p>Studies show people who closely follow a <a href="/hometown-health/speaking-of-health/whats-the-big-deal-about-the-mediterranean-diet" target="_self" title="Opens in same window.">Mediterranean diet</a> are less likely to have Alzheimer's disease than people who don't follow the diet. Further research is needed to determine which parts of the diet help brain function the most. However, we know that omega fatty acids found in extra-virgin olive oil and other healthy fats are vital for your cells to function correctly, appear to decrease your risk of coronary artery disease, increase mental focus and slow cognitive decline in older adults.</p> <h3>4. Stay mentally active.</h3> <p>Your brain is similar to a muscle — you need to use it or lose it. There are many things that you can do to keep your brain in shape, such as doing crossword puzzles or Sudoku, reading, playing cards or putting together a jigsaw puzzle. Consider it cross-training your brain. Incorporate different types of activities to increase the effectiveness.</p> <p>Most health care teams don't recommend the paid brain-training programs available. These programs often overpromise results or focus on memorization skills that aren't useful in everyday life. Your brain can get just as good of a workout through reading or challenging yourself with puzzles. Finally, don't watch too much TV, as that is a passive activity and does little to stimulate your brain.</p> <h3>5. Remain socially involved.</h3> <p>Social interaction helps ward off <a href="/hometown-health/speaking-of-health/addressing-your-mental-health-by-identifying-the-signs-of-anxiety-and-depression" target="_self" title="Opens in same window.">depression and stress</a>, which can contribute to memory loss. Look for <a href="/hometown-health/speaking-of-health/maintaining-healthy-relationships-is-important-as-we-age" target="_self" title="Opens in same window.">opportunities to connect with loved ones, friends and others</a>, especially if you live alone. Research links solitary confinement to brain atrophy, so remaining socially active may have the opposite effect and strengthen the health of your brain.</p> <h3>6. Keep your blood vessels healthy.</h3> <p>The health of your arteries and veins is important to your heart health but it is also critical for brain health. Get your blood pressure, blood sugar and cholesterol checked regularly and take steps to keep your numbers within a normal range.</p> <p>Increase your physical activity, eat a Mediterranean diet and decrease your sodium consumption to lower blood pressure and cholesterol values. Finally, tobacco and alcohol use are impactful on brain health as well, so only drink alcohol in moderation and don't smoke. Moderate drinking is defined as up to one drink per day for women and up to two drinks per day for men.</p> <p><a href="/providers/kelsey-kidd-cnp" target="_self" title="Opens in same window."><em>Kelsey Kidd</em></a><em> is a nurse practitioner in <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">Neurology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p>APRN, C.N.P., M.S.N.The entirety of my healthcare-related career has been spent working in the neurological setting. I am very passionate in regard to this field of patient care and I think that shows through my comprehensive approach to caring for patients. My goal is to provide care that encompasses each patient as a whole and to help each patient be as successful as they can in their daily life. I believe in care that is centered around each individual person which is why I love getting to know my patients. I also think the most successful care comes from working as a team and involving everyone in making important decisions.<br /> <br /> In my spare time I love spending time with my family! We love all things sports, being outside, and exploring our new home state of Minnesota!<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, South Dakota State University</li> <li>Master's degree, Nursing, <span>Clarkson College</span></li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Practice, The American Academy of Nurse Practitioners</li> </ul>Kidd<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kelsey_kidd_cnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=3FBC6A57DDE264BF76A50D4D0E84EBD8" alt="Kelsey Kidd, C.N.P." width="280" height="280" title="Kelsey Kidd, C.N.P." DisableNVelocity="true" />Kelsey<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30092307Kelsey Kidd, APRN, C.N.P., M.S.N.1<img src="/-/media/national-files/images/hometown-health/2022/hands-sorting-puzzle-pieces.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6939B7CC934E256B5E913F9AFFF7B34D" alt="Hands sorting puzzle pieces" width="660" height="370" DisableNVelocity="true" />Dementia/Alzheimer's DiseaseDementia isn't a specific disease. Instead, dementia describes a group of symptoms affecting thinking and social abilities severely enough to interfere with daily functioning. Many causes of dementia symptoms exist. Alzheimer's disease is the most common cause of a progressive dementia. AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Michele Halterman6/21/2024Cool, juicy and sweet. There's nothing like a perfectly ripe melon on a summer day. But that refreshing treat also is packed with nutrients from folate to antioxidants. Learn the inside story.Discover the sweet health benefits of summertime melons<p>When it comes to melons, which one is your favorite? Whether it's cantaloupe, honeydew or <a href="/hometown-health/speaking-of-health/the-wonders-of-watermelon" target="_self" title="Opens in same window.">watermelon</a>, these summertime favorites contain some sweet health benefits.</p> <h2>Smart snack, rich in nutrients</h2> <p>Cantaloupe and honeydew melons belong to the muskmelon family and first grew in the Middle East. Watermelon originated in Africa. All three melons have a wide range of varieties. Look for varieties you haven't tried before and introduce yourself and your family to something new.</p> <h2>Here's how melons stack up nutritionally:</h2> <ul> <li><strong>Cantaloupe</strong><br /> A one-cup serving of cantaloupe has only 53 calories, but it contains 106% of the daily recommended value for vitamin A and 95% of the daily recommended value for vitamin C. It's also a good source of potassium and folate.</li> <li><strong>Honeydew</strong><br /> One cup of honeydew has 60 calories, 51% of the daily recommended value for vitamin C and 11% of the daily recommended value for potassium. Honeydew also contains fiber, folate and vitamin B6.</li> <li><strong>Watermelon</strong><br /> Watermelon is the lowest in calories, with 46 calories per one-cup serving. It's loaded with the antioxidant <a href="/hometown-health/speaking-of-health/eat-the-rainbow-for-good-health" target="_self" title="Opens in same window.">lycopene</a>, which is linked to decreased risk of cancer, heart disease and age-related eye disorders. It also contains vitamins A and C, and potassium. Because melons are high in <a href="/hometown-health/speaking-of-health/water-essential-to-your-body-video" target="_self" title="Opens in same window.">water</a> and contain potassium, they're fantastic choices for maintaining <a href="/hometown-health/speaking-of-health/6-ways-to-manage-high-blood-pressure" target="_self" title="Opens in same window.">healthy blood pressure</a> levels.</li> </ul> <h2>How to choose the pick of the crop</h2> <p>How do you pick the perfect melon? Choose a firm melon with no obvious bruising and one that's heavy for its size, which gives a clue to how juicy it is. Watermelon is best when it has a yellow belly, indicating it could have ripened in the field instead of the store or marketplace. One variety of honeydew melon — the Santa Claus — turns yellow as it ripens. The more yellow it is, the sweeter the flavor.</p> <h2>Prepping melons and serving ideas</h2> <p>Uncut melon can be stored at room temperature. Before cutting, wash the melon under running water and gently scrub the exterior with a brush to remove soil or contamination. After cutting into the melon, remove the fruit from the rind. Then, store the chunks or slices in an airtight container in the refrigerator for up to five days. Or, after cutting larger melons such as watermelon, cover tightly with plastic wrap and refrigerate for up to five days.</p> <h3>While a juicy slice of melon is refreshing and nutritious all on its own, here are other ideas for serving melons:</h3> <ul> <li>Add melon chunks to the mix when making your favorite fruit smoothie.</li> <li>Grill slices of cantaloupe or honeydew on a hot grill for one to two minutes on each side, which enhances their sweet flavor. Serve as a side with chicken, pork or fish or top with a scoop of ice cream for dessert.</li> <li>Make melon kabobs by threading grapes, melon and cheese cubes onto skewers for a fun snack or easy appetizer. Refrigerate until you're ready to serve them.</li> <li>Puree melon with a pinch of sugar and a splash of lime juice to make frozen pops. Pour the mixture into molds and freeze.</li> <li>Infuse water by chilling it with melon slices for a flavored summertime beverage with no added sugar.</li> </ul> <p>Try this quick, cool, creamy melon salad for breakfast, lunch or dessert. For a plant-based version, use a yogurt substitute.</p> <h4>Creamy Spiced Melon Salad</h4> <p>By Mayo Clinic<br /> Serves 4</p> <p>2 cups diced assorted melon, such as cantaloupe, honeydew or watermelon<br /> 1/2 cup plain or vanilla low-fat or nonfat yogurt<br /> 1/4 teaspoon nutmeg<br /> 1/8 teaspoon clove<br /> 1/8 teaspoon cinnamon<br /> Orange zest (about 1 tablespoon) and juice (about 3 tablespoons)</p> <p>In a large bowl, mix all ingredients to combine. Serve cold.</p> <p>Nutrition per serving (½ cup): 52 calories, trace total fat, 31 milligrams sodium, 11 grams total carbohydrate, 0 grams added sugars, 1 gram fiber, 2 grams protein.</p> <p><a href="/providers/corrinna-lenort-rdn" target="_self" title="Opens in same window."><em>Corrinna Lenort</em></a><em> is a registered dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition Counseling & Education</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p><ul> <li>Diabetes</li> <li>Weight management</li> </ul>RDN, LD<p>Patients can expect feeling seen and heard during appointments. I strongly believe in individualized nutrition care based on a patient's main concerns and health goals they want to focus on. My nutrition philosophy is small, sustainable changes for long-term success.</p> <p>I enjoy spending time with my family and friends. My hobbies include nice evening walks, being outside and squeezing in short exercises when a busy life schedule allows the opportunity. I aim to meet needs of people I encounter in my day. I enjoy cooking and trying new recipes; quick and easy are most realistic for me.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Dietetics, South Dakota State University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Dietetic Program, University of South Dakota Center for Disabilities</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetics Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice</li> </ul>Lenort<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/corrinna-lenort-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=19F275E4907F391664940C0314CB187E" alt="Corrinna Lenort, R.D.N." width="280" height="280" DisableNVelocity="true" />Corrinna<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30259811Corrinna Lenort RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2024/family-eating-watermelon.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D1BE016E881FA445E9CD3D4DEEE93365" alt="Family eating watermelon" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller5/15/2025Maintaining relationships and strong social networks as you age can contribute to a longer, healthier life. Read why having positive relationships is as important for health as nutrition and exercise.Maintaining healthy relationships with age<p>Positive relationships can be as important to your health and well-being as nutrition and physical activity. Even though relationships with others may evolve, maintaining a strong social network as you age can contribute to a longer, healthier life.</p> <p>A social network is simply a group of people close to you. This network — made up of friends, family, co-workers, neighbors and others — is how you give and receive instrumental and emotional support.</p> <p>Instrumental support is the tangible help you give or receive through acts, such as providing transportation for a neighbor to an appointment or offering child care for friends or family. Emotional support is intended to lift someone's spirits, relieve sadness, give encouragement or offer advice.</p> <h2>Giving relationships direction</h2> <p>Think of your networks and relationships as a convoy traveling down the road of life with you. Some of your relationships are in it for the long haul. Others use the on- or offramps, and some take different roads entirely. Relationships in your convoy change over time, but all provide support and contribute to your well-being along the journey.</p> <p>As people age, the road can feel lonely. Caring for children or aging parents can make it challenging to maintain friendships. This is normal, and means you must be more intentional about establishing and maintaining relationships, which isn't easy.</p> <h2>Devoting time to relationships</h2> <h3>If you're looking to expand your social network, try a few of these ideas:</h3> <ul> <li><strong>Take note of current connections.</strong><br /> Do an inventory of who is already in your social network. Are there people you have already met you could reconnect with?</li> <li><strong>Make the effort to reach out.<br /> </strong>In today's connected world, getting in touch with someone is as simple as a phone call, text message or video visit. If you prefer a method involving less technology, <a href="/hometown-health/speaking-of-health/kindness-in-action-brings-healthy-rewards" target="_self" title="Opens in same window.">send a handwritten card</a> or letter. </li> <li><strong>Go where people are.</strong><br /> Attend events, church or community activities. <a href="/classes-and-events" target="_self" title="Opens in same window.">Look for classes</a> or groups with people who have interests similar to yours.</li> <li><strong>Reap the benefits of volunteering.</strong><br /> <a href="/hometown-health/speaking-of-health/3-health-benefits-of-volunteering" target="_self" title="Opens in same window.">Join or volunteer</a> for a club or cause that interests you. Volunteering not only improves your physical and mental health, and provides a sense of purpose, but it's also a great way to build new relationships.</li> <li><strong>Extend and accept invitations.</strong><br /> Don't worry if your social skills feel a bit rusty. An invitation to meet for coffee or go for a walk around the neighborhood may brighten someone else's day as much as it does yours.</li> <li><strong>Be available.</strong><br /> Relationships take time and effort. Whether connecting with a friend you've known for a long time or someone you just met, be present in the moment, and give your full attention to the person and situation.</li> </ul> <p>In addition to helping provide the necessary support, establishing and maintaining positive relationships also is good for your health. They can <a href="/hometown-health/speaking-of-health/how-to-create-happiness" target="_self" title="Opens in same window.">boost your happiness</a>, reduce stress, improve confidence and help you cope with traumatic events.</p> <p> Adults with a strong social network have a reduced risk of depression, lower blood pressure and tend to maintain a healthier body mass index, or BMI. Building new friendships and investing time in maintaining relationships can help you on the highway of life and the path to better health.</p> <em>By Mayo Clinic Health System Staff</em><img src="/-/media/national-files/images/hometown-health/2023/two-people-working.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8C64C8832BF96DFB755FCEB84C7FB21D" alt="Two people working" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Micah Dorfner7/26/2023Returning to school can be exciting for some students but cause worry or anxiety for others. Get tips for helping your student adjust to new routines, friends and school expectations.Back to school: Tips to help students adjust<p>With fall just around the corner, back-to-school season is quickly approaching. This can be an exciting time as it's one step closer to graduation, college or joining the workforce. It's also a time for new beginnings: new friends, reconnecting with previous friends, meeting different teachers and picking up new school supplies.</p> <p>Going back to school also can be a scary, trying time for some students. Their worries may be related to adjusting to attending a new school, fear of what this school year will be like, being accepted by classmates or teachers and feeling pressure to get good grades.</p> <h2>While these often are normal emotional thought responses to starting school, these tips can help your student adjust:</h2> <ul> <li><strong>For students attending a new school, visit the school campus prior to the year starting if possible.</strong><br /> Many schools will offer student, parent and teacher conferences before school starts, so everyone can meet. Additionally, it allows an opportunity for parents and students to see the new school.</li> <li><strong>Review homework expectations.</strong><br /> Identify where at home your children will sit to do homework each day, such as at their desk or the kitchen table. When are they expected to start their homework? Right after they get home or after having a snack and a 30-minute break? Review expectations for grades and how the family will address academic challenges. Setting expectations prior to school starting will help both children and parents.</li> <li><strong>Develop a good sleep routine.</strong><br /> On average, children ages 6–13 require nine to 11 hours of sleep each night. Children ages 13–17 require an estimated eight to 10 hours of sleep per night. Develop consistent sleep routines so your student is able to mentally and emotionally prepare for bedtime. For example, put all electronics away one hour before bedtime, and keep charging stations away from bedrooms to decrease distractions. Additional routine items may be taking a shower, reading a bedtime story, getting a drink or snack and brushing teeth.</li> <li><strong>Eat a healthy breakfast each morning.</strong><br /> Proper nutrition can help prepare students for learning. If they're hungry, they're more likely to have difficulty focusing.</li> <li><strong>Have a plan for school-related conflicts.<br /> </strong>School years are a time for students to learn how to navigate relationships outside of their family and prepare them for adulthood. At times, that may mean working through a conflict or disagreement with a peer or teacher. Discuss the first step to developing conflict solutions with your child while keeping in mind that the goal of parenting is to raise independent adults. It's a natural response for parents to want to solve and protect children from conflict. However, stepping in too often decreases their ability to develop the skills and confidence needed to be an independent adult who can self-advocate. Developing an approach to help your student process and develop solutions with you will help with their skill development and help you identify serious issues that require parental involvement.</li> </ul> <p>There are times when routines and plans aren't enough. If you suspect your child is not adjusting well to school and anxiety or depression may be a contributing factor, reach out for additional support. Connect with the school social worker or counselor. You also can seek support outside of the school system through a behavioral health provider or your primary care provider.</p> <p><em><a href="/providers/jessie-wolf-licsw">Jessie Wolf </a>is a licensed clinical social worker in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Adolescent behavioral health, ages 13-17</li> <li>Anxiety disorders</li> <li>Attention-deficit/hyperactivity disorder (ADHD) assessment and treatment with adults and children, ages 6-17</li> <li>Depressive disorders</li> <li>Grief and loss</li> <li>Life transitions</li> <li>Posttraumatic stress disorder (PTSD) and trauma-related disorders for adults</li> </ul>L.I.C.S.W.<p>I am committed to meeting patients where they are in their emotional and physical health journey. I work with adolescents (ages 13–17) and adults, providing diagnostic assessments and evidence‑based psychotherapy. I partner with patients to create their individualized treatment plan to help them achieve their treatment goals. </p> <p>Evidence‑based psychotherapy methods I use are cognitive behavioral therapy (CBT), cognitive processing therapy (CPT), dialectical behavioral therapy (DBT) informed skills, solution‑focused brief therapy and motivational interviewing. My clinical areas of interest include attention-deficit/hyperactivity disorder (ADHD), trauma and related concerns, depression and anxiety disorders, and life transitions, with a focus on delivering coordinated, whole‑person care that supports healing and long‑term well‑being.</p><p><strong>Education </strong></p> <ul> <li>Master's degree, Social Work, Minnesota State University-Mankato</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Hospice and Palliative Care, Mayo Clinic Health System-Mankato</li> <li>Nursing Home and Rehab Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>ADHD, Certified Clinical Services Provider </li> <li>Licensed Independent Clinical Social Worker</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Professional Society of ADHD and Related Disorders</li> <li>National Social Work Association</li> </ul> <p><strong>Academic Rank</strong></p> <ul> <li>Instructor in Social Work, Mayo Clinic College of Medicine and Science</li> </ul>Wolf<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jessie-wolf-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B680201D1A0D763676AD889806D46E00" alt="Jessie Wolf LICSW" width="280" height="280" DisableNVelocity="true" />Jessie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14640821Jessie Wolf LICSW1{2B88C934-922C-4130-B661-197B59D83899}|{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2023/parent-helping-child-with-backpack.jpg?h=370&iar=0&w=660&sc_lang=en&hash=983AF5740AEA1103831067023887AB18" alt="Parent helping child with backpack" width="660" height="370" DisableNVelocity="true" />Back to SchoolChildren's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller9/28/2018<p>Life is messy. But you can develop your resiliency muscles with simple, quick practices.</p>Resiliency in modern times<img height="370" alt="Young woman thinking and writing" width="660" src="/-/media/national-files/images/hometown-health/2018/young-woman-thinking-and-writing.jpg?sc_lang=en&hash=F05A77FEFA6DF1A383788DAB4DC2FB35" class="img-responsive" /> <p>In the words of Tieraona Low Dog, M.D., one of my wise and passionate teachers: “Life is messy!” She was sharing this in a recent docuseries with the context of discussing balance and resiliency. In her wisdom, she shares that it no longer is about the “illusion of a balanced life.” Rather, it is about resiliency and how well you can come back to your center.</p> <p>As I listened to her, I realized there was truth to what she was saying. I have been a mental health counselor for over 27 years. In that time, I often have focused on helping people find balance in their lives to deal with daily stressors. However, as each year goes by, there are more and more stressors that arise, and seemingly less and less time to implement the many coping strategies you may have learned.</p> <h4>Develop your resiliency muscle</h4> <p>Take a moment to think of your top five stressors and how you manage them. If what you’re doing is working for you, share that with others in your life. If what you’re doing isn’t quite doing it, there are some quick ways you can develop your resiliency muscle.</p> <p>Remember that your brain is operating from a primitive place of survival when you had to be able to quickly react to threats, such as an animal attack that affected your life and ability to get food to sustain your family. Now, you may encounter daily threats, yet the brain isn’t naturally wired to handle them. These threats are different and constant versus centuries ago when a threat may have been only once a day, and then you would recover. Today’s threats happen at work, and in your personal and social life. It could be fear of losing your job, difficulty paying the bills, that your power may be shut off, wondering if your partner still loves you, your child going to daycare or a health issue. The list is endless. The good news is that through research and great thought leaders, such as Amit Sood, M.D., author of “The Mayo Clinic Guide to Stress-free Living,” there are simple, quick practices that can help you return to center and adapt to your ever-changing environment.</p> <h4>Practice to build resiliency</h4> <p>Dr. Sood explains one simple, life-changing practice called morning gratitudes. Each morning when you wake up and before getting out of bed, think of five people or animals you are grateful for. See each one individually in your mind, and say a silent thank you. Do this for two weeks, and see if you notice anything shift in how you handle stress and interactions with others. By doing this, you are activating the love hormone called oxytocin rather than the stress hormone called cortisol. Your brain and heart will thank you for this. You can find more practices to build resiliency in his book.</p> <p>Remember Dr. Low Dog’s words: “Life is messy!” Be compassionate and loving with yourself and others as you learn to navigate this new world. You are a change agent capable of making the world a kinder, more loving place.</p> <p><em><a href="/providers/sarah-stinson-lpc" target="_self" title="Opens in same window.">Sarah Stinson</a> is a licensed professional counselor in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</em></p><ul> <li>Eating disorders treatment and prevention</li> <li>Healing Touch</li> <li>Mindfulness</li> <li>Stress Management and Resiliency Training (SMART)</li> </ul>M.S., L.P.C., L.P.C.C.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Psychology, Winona State University</li> <li>Master's degree, Community Counseling, St. Cloud State University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Certified Healing Touch Instructor (CHTP/I)</li> <li>Certified Healing Touch Practitioner (CHTP/I)</li> <li>Certified Massage Therapist</li> <li>Licensed Professional Counselor, Minnesota and Wisconsin</li> </ul> <p><strong>Fellowship</strong></p> <li>Fellow, Academy of Integrative Health and Medicine (AIHM)</li>Stinson<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/sarah-stinson.jpg?h=280&iar=0&w=280&sc_lang=en&hash=59889EC2825310D74211E2DC2531FB57" alt="Sarah Stinson" width="280" height="280" DisableNVelocity="true" />Sarah <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15830667Sarah Stinson, M.S., L.P.C., L.P.C.C.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2018/young-woman-thinking-and-writing.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1105C27CF835EFCAF82EF257C46F7F09" alt="Young woman thinking and writing" width="660" height="370" DisableNVelocity="true" />ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller8/31/2020<p>Ovarian cancer takes the lives of thousands of women each year. Knowing symptoms and risk factors can increase your chances of early diagnosis and recovery.</p>Ovarian cancer: Get the facts<p>Ovarian cancer is a common cancer among women and often is fatal in later stages of the disease. The cancer starts in the ovaries, and spreads to the abdomen and pelvis if it is not diagnosed and treated early.</p> <h4>Here are some important statistics to know about ovarian cancer:</h4> <ul> <li>More than 60 women will be presented with a diagnosis each day.</li> <li>Roughly 270 mothers, daughters, wives and friends will be taken from our lives each week.</li> <li>1 in 78 women have a chance of receiving an ovarian cancer diagnosis.</li> </ul> <h4>Detecting ovarian cancer</h4> <p>An important part of treatment is to detect the signs of ovarian cancer early. It often is not detected until the cancer moves into the pelvis and abdomen, which makes it more difficult to treat. An early diagnosis can improve the chances of successful treatment. If you are experiencing these symptoms, see your health care provider:</p> <ul style="list-style-type: disc;"> <li>Quickly feeling full when eating</li> <li>Abdominal bloating or swelling</li> <li>Weight loss</li> <li>Frequent need to urinate</li> <li>Changes in bowel habits</li> <li>Discomfort in the pelvic area</li> </ul> <h4>Ovarian cancer risk factors</h4> <p><a href="/-/media/national-files/documents/hometown-health/2019/get-the-facts-ovarian-cancer.PDF?sc_lang=en&hash=71293A54365F7E71138177BD86BE2051" target="_blank" title="Opens in a new window."><img alt="Download a PDF about ovarian cancer." src="/-/media/national-files/images/hometown-health/2018/download-a-pdf-about-ovarian-cancer.jpg?h=135&w=135&sc_lang=en&hash=2CE72EC821004D8A5312EC8A03EE43CA" style="width: 135px; height: 135px; float: right; margin-bottom: 5px; margin-left: 5px;" class="img-responsive" /></a>Family history of ovarian cancer and personal factors can play a role in your chances of receiving a diagnosis.</p> <h5>These factors could increase your risk of ovarian cancer:</h5> <ul> <li>Obesity</li> <li>Genetics</li> <li>Hormone replacement therapy</li> <li>Family history</li> <li>Personal history of cancer or endometriosis</li> <li>Increasing age or reproductive history and infertility</li> </ul> <h4>Decreasing risk factors</h4> <h5>While it is important to watch for symptoms, there are some factors that could decrease your risk, including:</h5> <ul> <li>Oral contraceptive use</li> <li>Pregnancy and breastfeeding</li> <li>Removal of the ovaries and fallopian tubes</li> <li>Hysterectomy or tubal ligation</li> </ul> <p>Ovarian cancer takes the lives of thousands of women each year. Knowing symptoms to watch for and risk factors can increase the chances of diagnosing ovarian cancer early, which can increase your chances of beating it.</p> <h4>Learn more about ovarian cancer:</h4> <ul style="list-style-type: disc;"> <li><a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">Read about Michelle Messer's journey with stage 4 ovarian cancer</a>.</li> </ul> <h4> Dr. Suzette Peltier describes common signs and symptoms of the ovarian cancer, screening tools, misconceptions about the CA 125 test and the importance of early detection and treatment:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed//7QPphoDcP_c" title="Ovarian cancer Q&A" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p><img src="/-/media/national-files/images/hometown-health/2018/caricature-woman.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F1F04AEFE0BA2D1E9F246E20AFEBB671" alt="Caricature woman and health drawings" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Dawn Haller1/17/2023Talking early with your children about the risks of marijuana and alcohol use may prevent the first use. Get tips to start a conversation about avoiding substance use.How youth marijuana, alcohol use impacts life<p>Marijuana use reached an all-time high in 2021 compared to the previous 10 years among young adults aged 19-30. On the other hand, a slight yet significant <a rel="noopener" href="https://nida.nih.gov/research-topics/trends-statistics/monitoring-future" target="_blank" title="Opens in a new window.">decline in marijuana use</a> was seen for eighth, ninth<sup>,</sup> and 12th graders compared to 2020. It has been postulated that limited peer contact and increased parental supervision due to COVID-19 could have contributed to this decline. It will be interesting to see the future trends of marijuana use among this age group.</p> <h2>Marijuana use in teens</h2> <p>Marijuana contains more than 500 chemicals, of which <a rel="noopener" href="https://nida.nih.gov/publications/drugfacts/cannabis-marijuana" target="_blank" title="Opens in a new window.">delta-9-tetrahydrocannabinol (THC)</a> is considered the primary psychoactive (mind-altering) compound. The concentration of THC in a marijuana product is directly proportional to its potency or how much of a high it will give when consumed. Marijuana use among adolescents and young adults can affect normal brain development, leading to problems in learning, memory, coordination, reaction time and judgment. </p> <p>Excessive and frequent use of marijuana is associated with hallucinations, paranoia, and a range of emotional problems. The severe form of marijuana abuse is called marijuana use disorder. Youth who use marijuana at an early age, in high amounts and with the risk factors mentioned above are more prone to developing marijuana use disorder.</p> <h2>Alcohol use in teens</h2> <p>Key findings in a national survey on drug and alcohol use reported that binge drinking by young adults reached pre-pandemic levels in 2021 after a decrease in 2020. For men, binge drinking is five or more drinks consumed on one occasion. These numbers are cause for concern. The proportion of eighth, 10th, and 12th graders' alcohol use has declined in the past 10 years, but the present numbers are still troubling, especially regarding binge drinking.</p> <p>Studies show that the use of alcohol is associated with tobacco use and risky behaviors. The use of alcohol also is associated with youth mortality from motor vehicle accidents or suicide and disruptions in significant day-to-day life with school, work and family that are important for healthy development. </p> <h2>Marijuana and alcohol co-use</h2> <p>Marijuana and alcohol are the most used substances by adolescents and young adults. People who use either substance report use of the other substance in their lifetime, or concurrent use. A significant proportion of people also report consuming marijuana and alcohol simultaneously. The concurrent and simultaneous use of marijuana and alcohol is of major concern because of its association with greater negative social and medical health consequences. For example, co-use is associated with impaired driving, involvement in the criminal justice system, and higher rates of alcohol and cannabis use disorders and psychiatric problems. </p> <h2>What parents need to know about substance use</h2> <p>Talking early with your child about the risks of substance use and continuing this discussion over time may prevent the first use and protect your child's brain and day-to-day functionality. If you suspect your child is using substances, have an <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/teen-drug-abuse/art-20045921" target="_blank" title="Opens in a new window.">open dialogue</a> without making negative or angry comments. </p> <p>Offer your child educational material and facts about substance use. Involve your child's primary care professional to educate your child and screen for substance use so an appropriate referral for addiction treatment can be made.</p> <h2>Learn more about youth substance use:</h2> <ul> <li><a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/teen-drug-abuse/art-20045921" target="_blank" title="Opens in a new window.">Teen drug abuse: Help your teen avoid drugs</a></li> <li><a rel="noopener" href="https://www.cdc.gov/youth-behavior/risk-behaviors/substance-use-among-youth.html?CDC_AAref_Val=https://www.cdc.gov/healthyyouth/substance-use/" target="_blank" title="Opens in a new window.">High-risk substance use among youth</a></li> <li><a rel="noopener" href="https://nida.nih.gov/research-topics/parents-educators/conversation-starters" target="_blank" title="Opens in a new window.">Parent conversation starters</a></li> </ul> <p><a href="/providers/pravesh-sharma-md"><em>Pravesh Sharma, M.D.</em></a><em>, is a psychiatrist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/eau-claire">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Adolescent addiction psychiatry</li> <li>Cannabis use disorder and its complex interrelationship with psychotic symptoms</li> <li>Community psychiatry</li> <li>Suicide prevention</li> <li>Systems of care</li> </ul>M.D.<p>Meeting patients where they are, and educating the community and youth about mental health disorders are an important component of patient care.</p> <p>In my free time, I enjoy cooking, travelling, biking, reading, and watching movies.</p><p><strong>Medical School </strong></p> <ul> <li>Rajiv Gandhi Medical College, Thane, Maharashtra, India</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Adult/General Psychiatry, Texas Tech University Health Sciences Center</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Child and Adolescent Psychiatry, Johns Hopkins School of Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Child and Adolescent Psychiatry</li> <li>American Psychiatric Association</li> </ul>Sharma<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/pravesh-sharma-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=0F964036343201B2B10E1D1C1CC3942F" alt="Pravesh Sharma, M.D." width="280" height="280" DisableNVelocity="true" />Pravesh<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20777116Psychiatry + Psychology - Pravesh Sharma MD1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2023/teen-outdoors-looking-to-left.jpg?h=370&iar=0&w=660&sc_lang=en&hash=93E995C0D2999E82F9AE6444645388D1" alt="Teen outdoors looking to left" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.Substance AbuseInformation for helping those with alcohol and other drug abuse concerns.Dawn Haller9/13/2022<p>Parenting a child or teen with ADHD can be difficult. However, behavioral parent training — a technique that uses positive reinforcement — can help.</p>Parenting a child, teen with ADHD<p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/adhd/symptoms-causes/syc-20350889" target="_blank" title="Opens in a new window.">Attention-deficit/hyperactivity disorder</a> (ADHD) is the most common childhood mental health problem. ADHD affects an estimated 6 million children ages 3–17, according to the Centers for Disease Control and Prevention. The behavior of children with ADHD often seriously disturbs relationships with parents, teachers, peers and siblings, and leads to academic problems. </p> <h2>ADHD complicated by additional disorders</h2> <p>Children and teens with <a href="/hometown-health/speaking-of-health/what-is-adhd" target="_self" title="Opens in same window.">ADHD</a> are at increased risk of developing depression, anxiety and substance abuse disorders. And children who don't receive treatment are at greater risk of becoming underachievers in school, getting in trouble, being disciplined for uncontrollable behaviors, and struggling with socializing and making friends.</p> <p>These challenging behaviors can make parenting children and teens with ADHD more difficult. Parents often turn to specialists to help manage children's specific needs. Specialists can include psychiatrists, psychologists, therapists and special education teachers. </p> <h2>Managing ADHD behaviors with behavioral parent training</h2> <p>Parents are the best people to manage ADHD behaviors. Children and teens with ADHD require a higher level of parenting. This is referred to as "superparenting." Behavioral parent training teaches superparenting skills led by specialists trained in working with children with ADHD and their families.</p> <p>Behavioral parent training is the recommended first line of treatment. It's an effective treatment for children and teens with ADHD to improve behavior, self-control and self-esteem. It teaches parents how to nurture children and teens through positive techniques. </p> <p>This form of parent training teaches new skills or strengthens existing skills for parents to <a href="/hometown-health/speaking-of-health/helping-a-child-with-adhd-develop-social-skills" target="_self" title="Opens in same window.">teach and guide their children and teens to manage ADHD behaviors</a>. When used by parents, these techniques teach children and teens to control their behavior better, leading to improved functioning at school and home. In addition, parent training is shown to strengthen the relationship between the parent and child and decrease negative or problem behaviors.</p> <p>Clinical therapists teach behavioral parent training in an individual or group format. Clinical therapists experienced with ADHD teach parents the skills necessary to parent a child or teen with ADHD. Families who choose group therapy can benefit from the support of other families dealing with an ADHD diagnosis.</p> <p>Other treatments toted as helping with ADHD but not proven effective include play therapy, computer games, biofeedback and the use of dietary supplements.</p> <h2 style="background: white; margin-top: 0in;">Pandemic's effect on children with ADHD</h2> <p style="background: white; margin-top: 0in;">Children experienced many changes during the COVID-19 pandemic. Children with ADHD may find it harder to adapt to school after a period of online learning when there was increased access to electronic devices and digital media. Research will need to be conducted to determine if ADHD symptoms, behavioral concerns, executive functioning difficulties and family struggles grew due to increased digital media use during the pandemic.</p> <p>Parenting is challenging. Parenting a child or teen with ADHD is even more challenging. Fortunately, <a href="/hometown-health/speaking-of-health/5-tips-to-manage-adhd-in-children" target="_self" title="Opens in same window.">techniques for parents</a> and treatment options can ease the challenges of raising children with ADHD.</p> <p> </p> <p>Contact <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> or <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">Pediatric & Adolescent Medicine</a> in your community for more information or resources.</p> <em><a href="/providers/janice-schreier-lcsw" target="_self" title="Opens in same window.">Janice Schreier</a> is child and adolescent clinical therapist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em><ul> <li>Anxiety disorders - including generalized anxiety disorder, separation anxiety disorder, social anxiety disorder, obsessive compulsive disorder, post-traumatic stress disorder and avoidant-restrictive food intake disorder.</li> <li>Child and adolescent depression and trauma work</li> <li>Family-based groups on anxiety, depression and ADHD</li> <li>Treatment for children ages six years old through young adulthood</li> </ul>L.C.S.W.<p>I provide evidence-based care to children, adolescents and families with a focus on making therapy both effective and time-limited. I strongly value family involvement and work collaboratively with caregivers throughout the process. My approach emphasizes teaching practical, evidence-based skills to both children and parents, empowering them to apply these strategies independently and sustain progress beyond the course of therapy.</p> <p>I facilitate the following groups for families: Parenting the child with ADHD group program, Facing fears together anxiety program, and Empowering the adolescent with anxiety and depression family program.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Social Work, University of Wisconsin-La Crosse</li> <li>Master's degree, Social Work, University of Wisconsin-Milwaukee</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Autism Spectrum Disorders</li> <li>Licensed Clinical Social Worker, Substance Abuse Specialty</li> </ul>Schreier<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/janice-schreier-msw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=42215A8A31EDEE2903AC5F89E6D23B11" alt="Janice Schreier, L.C.S.W." width="280" height="280" DisableNVelocity="true" />Janice<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15449963Janice Schreier, L.C.S.W.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/child-and-parent-playing-hand-games.jpg?h=370&iar=0&w=660&sc_lang=en&hash=7973C10D0C849D821FCA65D16B995CCA" alt="Child and parent playing hand games" width="660" height="370" DisableNVelocity="true" />ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller4/4/2022Learning your ABCs the first time helped you read. Now they could save your life by alerting you to changes in moles that could signal melanoma — the most serious type of skin cancer.The ABCDEs of moles<p>Learning your ABCs the first time helped you read. Now they could save your life. That's because these ABCs can alert you to changes in moles that could signal melanoma — the most serious type of skin cancer.</p> <p>Moles are a common type of skin growth. They often appear as small brown spots and are caused by clusters of pigmented cells. Moles generally appear during childhood and adolescence. Most people have 10 to 40 moles, some of which may change in appearance or fade away over time.</p> <p>Most moles are harmless. Rarely do they become cancerous. Monitoring moles and other skin lesions patches is an important step in detecting skin cancer, especially malignant melanoma.</p> <p>The first signs of melanoma are usually a change to an existing mole or a new skin growth. They're usually found on skin that has seen a lot of sun, like your face, scalp, arms, back or calves. However, melanoma can be found in areas that are not exposed to the sun.</p> <p>Your best chance of beating melanoma is to catch it early.</p> <h2>This ABCDE guide can help you determine if a mole or spot may indicate melanoma or other skin cancers:</h2> <ul> <li><strong>A</strong>symmetrical shape: One half is unlike the other half and not round or oval</li> <li><strong>B</strong>order: Notched, irregular or scalloped borders</li> <li><strong>C</strong>olor: Multiple colors, changes in color or uneven color</li> <li><strong>D</strong>iameter: Larger than 1/4 inch or a pencil eraser</li> <li><strong>E</strong>volving: Change in size, shape, color or height; new signs and symptoms, such as itchiness, tenderness or bleeding; or nonhealing sores</li> </ul> <p>It's important to watch for moles that stick out or appear different than other moles. They are sometimes referred to as "ugly ducklings" and should raise your suspicion of melanoma. Cancerous, or malignant, moles vary greatly in appearance. Some may show all the features listed above. Others may have only one or two. </p> <p>Check out the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.skincancer.org/skin-cancer-information/melanoma/melanoma-warning-signs-and-images/do-you-know-your-abcdes" target="_blank" title="Opens in a new window.">Skin Cancer Foundation's slideshow</a> of the ABCDEs of moles to become familiar with atypical moles.</p> <p>If you notice any of these changes, schedule an appointment with your health care team.</p> <h2>Learn more about skin care:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/3-sun-safety-reminders" target="_self" title="Opens in same window.">3 sun safety reminders</a></li> <li><a href="/hometown-health/speaking-of-health/simple-steps-to-prevent-skin-cancer" target="_self" title="Opens in same window.">5 simple steps to help prevent skin cancer</a></li> </ul> <p><em><a href="/providers/melanie-dixon-md" target="_self" title="Opens in same window.">Melanie Dixon, M.D.</a>, is a physician in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota, with special interest in dermatology and skin care.</em></p><ul> <li>Acne</li> <li>Skin cancer screening exams </li> </ul>M.D.<p>As a family medicine physician with a special interest in dermatology, my goal is to provide thorough and compassionate care for my patients. I enjoy treating a wide variety of dermatologic conditions for patients of all ages.</p> <p>I am a mom of three teenage boys who keep me busy! In my spare time, I love playing and singing music with my husband, gardening, and exploring the outdoors — with sunscreen of course!</p><p> <strong>Education</strong></p> <ul> <li>University of Minnesota</li> </ul> <p><strong>Residency</strong></p> <ul> <li>United Family Medicine Residency Program</li> </ul> <p><strong>Certification </strong></p> <ul> <li><strong></strong>American Board of Family Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Alpha Omega Alpha (AOA) Honor Medical Society </li> <li>Minnesota Medical Associations</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Dixon<img src="/-/media/shared-files/images/medical-professionals/full/mankato/melanie-dixon-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=24994F681CF9EF3BD60B386BA7BB1D57" alt="Melanie Dixon MD" width="280" height="280" DisableNVelocity="true" />Melanie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15868524Melanie Dixon, M.D.1<img src="/-/media/national-files/images/hometown-health/2022/moles-on-neck-closeup.jpg?h=370&iar=0&w=660&sc_lang=en&hash=16854D629228D5AEDC8772ABDEA2D840" alt="Moles on neck closeup" width="660" height="370" DisableNVelocity="true" />Skin CancerSkin cancer — the abnormal growth of skin cells — most often develops on skin exposed to the sun. But this common form of cancer can also occur on areas of your skin not ordinarily exposed to sunlight.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller9/11/2025Bring fun, flavor and healthy foods to your kids’ lunch bags by taking inspiration from the fair. Thread meats, cheeses, veggies, fruit or even mini waffles on skewers for an easy-to-make lunch.Not just for the fair: Lunch on a stick<p> Back-to-school time means back to homework for the kids — and back to packing school lunches for parents. This year, take your inspiration from the fairgrounds, and try layering your kids favorite foods on a wooden skewer or cake pop stick.</p> <p>Involve kids in meal preparation when possible. It can be a fun experience and a great way for kids to learn some kitchen basics, as well as about nutrition and even math. When kids are part of the process, they're more likely to eat what's served.</p> <h2>Give these tips a try:</h2> <ul> <li>Talk about the importance of choosing a variety of food groups at meals, and the benefits of eating healthy foods, including building strong bones and muscles, providing energy for activities, and giving your body the vitamins and minerals it needs.</li> <li>Use food pieces to demonstrate shapes: round tomatoes, square cheese, rectangular meat slices and oval grapes.</li> <li>As you cut ingredients, talk about fractions, such as halves, quarters and eighths.</li> <li>Have children help with washing the fruits or vegetables or rolling up the meat and cheese slices.</li> <li>Older children can learn knife skills.</li> </ul> <p>When building balanced meals — even meals on a stick — try to include at least three to four food groups for a well-rounded meal with a good variety of nutrients.</p> <h2>Food groups include:</h2> <ul> <li>Proteins like tofu, pork, beef, lamb, chicken, seafood, eggs, beans, seeds and nuts</li> <li>Dairy products, such as yogurt, milk and cheese, and dairy alternatives, like soy milk</li> <li>Vegetables and fruits that are fresh, frozen or canned</li> <li>Grains like bread, tortillas, pasta, rice, cereal and potatoes</li> </ul> <h2>These meal examples include three or more food groups and give you some ideas on how to get started creating fun, easy lunches to pack or eat at home:</h2> <ul> <li><strong>Sandwich kabobs</strong><br /> Layer cubed bread, meat, cheese and folded leaves of lettuce. Consider adding cherry tomatoes, pickle slices or olives. Pack mustard and mayo in small containers for dipping.</li> <li><strong>Sandwich roll-ups</strong><br /> Roll lunch meat and sliced cheese, and then skewer with a pretzel rod.</li> <li><strong>Italian kabobs</strong><br /> Layer cooked cheese tortellini with salami or pepperoni slices and leaves of spinach. Send along marinara sauce for dipping.</li> <li><strong>Pizza kabobs</strong><br /> Slide premade pizza crust slices onto a wooden skewer, and add mozzarella balls, pepperoni slices and fresh basil. Serve with a side of pizza sauce for dipping.</li> <li><strong>Breakfast for lunch</strong><br /> Alternate small pieces of French toast or mini waffles with berries or banana slices. Include a side of yogurt for dipping.</li> <li><strong>Salad on a stick</strong><br /> Skewer chunks of romaine lettuce, cherry tomatoes, sliced cucumbers, cheese and hard-boiled eggs. Send along a side of your child's favorite dressing.</li> <li><strong>Dessert</strong><br /> Layer marshmallows and brownie chunks for an easy sweet treat. Or try small rice crispy treats with strawberries.</li> <li><strong>Fruity treat</strong><br /> Skewer your child's favorite fruits, such as grapes, strawberries, melon cubes, banana slices or apple wedges, and include a pudding cup for dipping.</li> </ul> <p>Insulated lunch bags will keep foods cold. Fill a water bottle and freeze. Add it to the lunch bag not only to provide chilling, but also a cold drink for your child come lunchtime.</p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2022/fresh-fruit-on-wood-skewers.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E97C710EE290D972F8D1C64FC9948443" alt="Fresh fruit on wood skewers" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller9/27/2023<p>Each year, around 13 million people in the U.S. are infected with human papillomavirus, or HPV. Most will never know it. Learn how to protect your family.</p>HPV immunization: Who can benefit?<p>Each year, around 14 million people in the U.S. are infected with <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/hpv-infection/symptoms-causes/syc-20351596" target="_blank" title="Opens in a new window.">human papillomavirus</a>, or HPV. Over 42 million U.S. adults have the virus, and most will never know it. But for some, the infection can prove deadly.</p> <p>That's because two strains of the virus cause the vast majority of <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/cervical-cancer/symptoms-causes/syc-20352501" target="_blank" title="Opens in a new window.">cervical cancer</a>, which is difficult to treat, especially if it has spread beyond the cervix.</p> <p>Most HPV infections don't lead to cancer, but some can. In addition to cervical cancer, HPV infections have been linked to genital warts and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/vaginal-cancer/symptoms-causes/syc-20352447" target="_blank" title="Opens in a new window.">vaginal</a>, <a rel="noopener" href="https://www.cancer.org/cancer/penile-cancer.html" target="_blank" title="Opens in a new window.">penile</a>, <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/anal-cancer/symptoms-causes/syc-20354140" target="_blank" title="Opens in a new window.">anal</a>, <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/mouth-cancer/symptoms-causes/syc-20350997" target="_blank" title="Opens in a new window.">oral</a> and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/throat-cancer/symptoms-causes/syc-20366462" target="_blank" title="Opens in a new window.">throat</a> cancers.</p> <p>These are devastating cancers which usually don't cause symptoms until the cancers are advanced and harder to treat. Fortunately, there's a vaccine to prevent HPV patients, and I strongly recommend this vaccine to all my patients.</p> <h2>Who and when to vaccinate</h2> <p>The Centers for Disease Control and Prevention (CDC) estimates that 92% of cancers caused by HPV could be prevented by vaccination. The best time to receive the HPV vaccine is before exposure to the virus, which is the most common sexually transmitted infection in the U.S. The immunization is recommended for ages 9 to 26.</p> <p>The CDC recommends that all 11- and 12-year-olds receive two doses of HPV vaccine at least six months apart. Teens and young adults up to age 26 also can be vaccinated. Some adults ages 27 to 45 also may decide to get the HPV vaccine based on a discussion with their healthcare providers.</p> <h2>Side effects and safety</h2> <p>The CDC and Food and Drug Administration monitor vaccines in the U.S. and have a wealth of data on the safety and effectiveness of the HPV vaccine. Potential side effects are mild and similar to those that might be experienced with other vaccines, such as soreness, swelling or redness at the vaccination site.</p> <p>Less common side effects include headache, nausea, vomiting, fatigue or weakness. And although it's rare, the HPV vaccine causes some people to feel dizzy or faint. Sitting for 15 minutes after the injection can lower the risk of fainting.</p> <p>The bottom line is that this is a safe, effective vaccine that can prevent several types of cancer in males and females. It's an easy way for parents to protect their kids far into the future, and it will benefit them for the rest of their lives.</p> <h2>Not just for kids</h2> <p>The HPV vaccine is just one of a list of vaccines that people should get in childhood and as an adult. Vaccines for adults are recommended based on age, prior vaccinations, health, lifestyle, occupation and travel destinations.</p> <p>The recommended vaccination schedule is updated every year, and changes range from the addition of a new vaccine to tweaks in current recommendations. To determine exactly which vaccines you need now and which vaccines are coming up, check the <a rel="noopener" href="https://www.cdc.gov/vaccines/?CDC_AAref_Val=https://www.cdc.gov/vaccines/schedules/" target="_blank" title="Opens in a new window.">Centers for Disease Control and Prevention website</a>.</p> <p><a href="/providers/ganesh-namachivayam-md" target="_self" title="Opens in same window."><em>Ganesh Namachivayam, M.D.</em></a><em>, is a <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">pediatrician</a> in <a href="/locations/barron" target="_self" title="Opens in same window.">Barron</a> and <a href="/locations/rice-lake" target="_self" title="Opens in same window.">Rice Lake</a>, Wisconsin.</em></p><ul> <li>Comprehensive pediatric care from birth through adolescence</li> </ul>M.D., M.P.H.<p><strong>Education</strong></p> <ul> <li>Stanley Medical College</li> <li>Master's degree, Public Health, Northern Illinois University</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Advocate Lutheran General Children's Hospital</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Educational Commission for Foreign Medical Graduates</li> <li>Mayo Clinic Quality Fellow, Bronze Level+ </li> <li>Neonatal Resuscitation Program Instructor, American Heart Association</li> <li>Pediatric Fundamental Critical Care Support, Society of Critical Care Medicine</li> <li>Pediatrics, American Board of Pediatrics</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Pediatrics</li> <li>American Board of Pediatrics</li> <li>American College of Physician Executives</li> <li>American Public Health Association</li> <li>Mayo Clinic Alumni Association</li> <li>Stanley Medical College</li> <li>U.S. Department of Health and Human Services</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Pediatrics, Mayo Clinic College of Medicine and Science</li> </ul>Namachivayam<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/ganesh-namachivayam-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=5BA42B17D1000464A759B784B7BCB1EB" alt="Ganesh Namachivayam, M.D." width="280" height="280" DisableNVelocity="true" />Ganesh <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15619265Ganesh Namachivayam, M.D., M.P.H.1{02421E57-1F9C-4F00-BF77-56DA854DCF27}|{61776FD2-05E8-47E9-AB55-EE465BD29A19}<img src="/-/media/national-files/images/hometown-health/2023/child-holding-ball.jpg?h=370&iar=0&w=660&sc_lang=en&hash=19F78E5F9BB1B1CB8A2A13E9CFEDB117" alt="Child holding ball" width="660" height="370" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Dawn Haller3/9/2023<p>For years, turning 50 came with a special birthday message from your health care team: Time to have a colonoscopy. Read about the change in guidelines to begin screening at age 45.</p>5 things you can do to keep your colon healthy<p>For years, turning 50 came with a special birthday message from your primary care provider: Time to have a <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/colonoscopy/about/pac-20393569" target="_blank" title="Opens in a new window.">colonoscopy</a>.</p> <p>Now that message will be coming a bit sooner. Updated screening guidelines recommend that most people get their first colonoscopy at age 45.</p> <p><a href="/hometown-health/speaking-of-health/colorectal-cancer-basics" target="_self" title="Opens in same window.">Colon cancer</a> is the third-leading cause of cancer-related deaths in the U.S., and rates have been increasing in younger people. The change in the guideline is designed to help catch those cancers earlier, when they're more likely to be curable.</p> <h2>No matter your age, there are five steps you can take to avoid developing colon cancer:</h2> <h3>1. Eat your veggies and healthy fats.</h3> <p>Research has shown that the Western diet correlates to higher colon cancer rates. People who eat high-fiber diets are less likely to develop the disease. Limit the amount of meat you eat, especially processed meats. Focus on consuming healthy fats found in olive oil, salmon rich in Omega-3, avocados and nuts, as well as limiting low-processed fats found in fried food.</p> <h3>2. Get moving.</h3> <p>You know exercise benefits your heart and can help you maintain your weight. It also may lower your risk of developing some types of cancer, including colon cancer. Aim for 30 minutes of moderate exercise on most days of the week.</p> <h3>3. Watch your weight.</h3> <p>According to the American Cancer Society, carrying extra pounds increases your risk of colon cancer and cancers of the rectum, esophagus, pancreas, kidney and breast in postmenopausal women, among others. Talk to your health care team if you need help losing weight.</p> <h3>4. Limit alcohol and don't smoke.</h3> <p>If you choose to drink alcohol, do so moderately. That means no more than one drink a day for women or two drinks a day for men. And if you smoke, quit. Your health care team can offer tips or refer you to a program to help you stop.</p> <h3>5. Follow screening guidelines.</h3> <p>It's so important that we're going to end where we began. One of the most important cancer prevention strategies is following the colon cancer screening guidelines based on age, risk factors and family history. Multiple <a href="/hometown-health/speaking-of-health/understanding-your-colon-cancer-screening-options" target="_self" title="Opens in same window.">colon cancer screening options</a> are available.</p> <p>A colonoscopy is more than a screening tool. It can <a href="/hometown-health/speaking-of-health/reducing-your-risk-for-colon-cancer" target="_self" title="Opens in same window.">reduce your risk for colon cancer</a> by discovering precancerous changes, called <a href="/hometown-health/speaking-of-health/polyps-colon-cancer-culprits" target="_self" title="Opens in same window.">polyps</a>, and removing them before they develop into cancer.</p> <h4>Read more about colorectal cancer:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/5-questions-about-stool-dna-tests-for-colon-cancer" target="_self" title="Opens in same window.">5 questions about stool DNA tests for colon cancer</a></li> <li><a href="/hometown-health/speaking-of-health/benefits-of-sedation-free-colonoscopy" target="_self" title="Opens in same window.">Benefits of sedation-free colonoscopy</a></li> <li><a href="/hometown-health/speaking-of-health/colorectal-cancer-myths-and-facts" target="_self" title="Opens in same window.">Colorectal cancer myths and facts</a></li> </ul> <p><em>By Mayo Clinic Health System Staff.</em> </p><img src="/-/media/national-files/images/hometown-health/2023/selecting-fruit-in-grocery-store.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C44CAECD7A3DB3E9A1CBCA161D8E074F" alt="Selecting fruit in grocery store" width="660" height="370" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Colorectal HealthGet screening and treatment for colorectal cancer symptoms, and learn about risk factors and prevention strategies.Dawn Haller1/14/2021Think you're ready to take on the challenge to lose the extra weight? This readiness assessment can help you get on track for success. Are you ready to change habits to lose weight?<p>Your success in losing weight depends, in large part, on your readiness to take on the challenge. If you start before you're ready, it can be harder to succeed. Knowing that you need to make changes in your life and actually doing it are two different things.</p> <p>Use this short interactive assessment to see if you're ready to start a weight loss plan, and learn what steps to take if you're not quite there. At the end of the assessment, you will be able to print a results summary to share with your health care provider.</p> <p>If you are looking for a change, learn more about the <a href="/healthy-weight" target="_self" title="Opens in same window.">variety of weight loss options</a> that can make a difference.</p> <p><em><a href="/providers/rhonda-jenson" target="_self" title="Opens in same window.">Rhonda Jensen</a> is a <a href="/services-and-treatments/weight-management" target="_self" title="Opens in same window.">weight management educator</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p> <h4>Take the weight loss readiness assessment:</h4><ul> <li>Lifestyle and behavior changes</li> <li>Nutrition</li> <li>Weight management</li> </ul>I am a weight management educator. I help patients with behavior, lifestyle and nutrition changes to help them get to and maintain a healthy weight.<p><strong>Education </strong></p> <ul> <li>Vocational Rehabilitation, University of Wisconsin-Stout</li> </ul>Jenson<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/rhonda-jenson.JPG?h=280&iar=0&w=280&sc_lang=en&hash=65B478A03A514D221E16B99AB77490D3" alt="Rhonda Jenson" width="280" height="280" DisableNVelocity="true" />Rhonda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13783599Rhonda Jenson1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/national-files/images/hometown-health/2021/items-promoting-healthy-weight.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B9A448B28132B90272024F04ABF88B39" alt="Items promoting healthy weight" width="660" height="370" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.Dawn Haller3/1/2019<p>It's hard to ignore when things are feeling a little off "down there." Learn about six factors that can contribute to bacterial vaginosis.</p>6 contributors to bacterial vaginosis<img height="371" alt="Female with pelvic pain" width="660" src="/-/media/national-files/images/hometown-health/2018/female-with-pelvic-pain.jpg?sc_lang=en&hash=E5F8744296DA36BBA59B364344D97284" class="img-responsive" /> <p>Have you ever thought about how when your body is healthy, you don’t even notice your vagina? But when things are a little off, it’s hard to ignore. Bacterial vaginosis is a common bacterial infection of the vagina that rarely goes unnoticed. It sometimes can be confused with a yeast infection or sexually transmitted disease, such as trichomoniasis, but it is not an <a href="/hometown-health/speaking-of-health/sexually-transmitted-diseases-what-you-need-to-know" target="_self" title="Opens in same window.">STD</a>.</p> <p>With bacterial vaginosis, bacteria growth can cause uncomfortable symptoms, including a change in vaginal discharge or odor — often described as being white or gray in color and having a fish-like odor. Some women will experience inflammation and itching. However, itching is uncommon.</p> <h4>Bacterial vaginosis causes</h4> <p>Low levels of the bacteria that cause bacterial vaginosis are normally found in the vagina. It becomes a problem when too much of the bacteria grow.</p> <p>Several factors can make increase the number of bacteria, including:</p> <ol> <li><strong>Sex.</strong> Semen impacts the pH level in the vagina, which can contribute to a higher rate of bacteria growth. </li> <li><strong>Douching.</strong> Douching with vinegar or antiseptics causes inflammation and can increase the risk of infections. This also can eliminate some good bacteria.</li> <li><strong>Diet change.</strong> Anything that affects the gastrointestinal tract or internal body system can affect the normal balance of bacteria. Also, a poor diet can affect the ability of the body to return to normal state.</li> <li><strong>Nylon underwear/tight yoga pants.</strong> Wearing nylon underwear or tight yoga pants can block air movement in the vaginal area, which can cause increased bacteria growth. </li> <li><strong><a href="/hometown-health/speaking-of-health/you-dont-need-fancy-products-for-good-feminine-hygiene" target="_self" title="Opens in same window.">Heavily perfumed/antibacterial soaps</a>.</strong> Using soap with a lot of scent or an antibacterial agent spurs bacteria growth.</li> <li><strong>Sweating.</strong> When you work out, your clothes get wet, which encourages bacteria growth.</li> </ol> <h4>Bacterial vaginosis treatment</h4> <p>The first instinct often is to look online for home remedies because it seems too embarrassing to seek medical care. Home remedies include a borax suppository, yogurt, garlic supplements, hydrogen peroxide or diluted tea tree oils. These treatments aren’t well-studied, so we do not recommend trying to treat bacterial vaginosis at home with them. Seeing a primary care provider or gynecologist is the best and safest option for treatment. Bacterial vaginosis is not transferrable to male partners, but is to female partners, so both females should consider being treated.</p> <p>It is fairly common for bacterial vaginosis to recur. If this happens, a medical provider should be consulted for other treatment options specific to your case. Bacterial vaginosis can be uncomfortable and frustrating to deal with, which is why it’s important to seek medical care. Don’t deal with it longer than you have to.</p> <p>See your primary health care provider or <a href="/hometown-health/speaking-of-health/when-should-a-female-start-seeing-a-gynecologist" target="_self" title="Opens in same window.">OB-GYN</a> if you suspect you have bacterial vaginosis.</p> <p><em><a href="/providers/carla-toft-cnm" target="_self" title="Opens in same window.">Carla Toft</a> is a certified nurse-midwife <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em> </p>Women's healthCNM, A.P.N.P.<p>I am proud to join the Mayo Clinic Health System team. I enjoy the full scope of women’s care, but have a passion for labor and delivery.</p> <p>In my free time, I enjoy walking, cycling, cooking, and reading historical fiction and mysteries.</p><p><strong>Education</strong></p> <ul> <li>Bachelor’s degree in Nursing, Mount St. Mary College</li> <li>Master’s degree in Nursing, University of Texas-El Paso</li> </ul> <p><strong>Certification</strong></p> <ul> <li><strong></strong>American Midwifery Certification Board</li> </ul>Toft<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/carla-toft-cnm-apnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B45A0F9648D2B20A2AE44EE9D6B40202" alt="Carla Toft, CNM, A.P.N.P." width="280" height="280" DisableNVelocity="true" />{8E99B0A3-53F1-43C8-B660-F2F87255B6A5}Carla<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>19994192Carla Toft, CNM, A.P.N.P. 1<img src="/-/media/national-files/images/hometown-health/2018/female-with-pelvic-pain.jpg?h=371&iar=0&w=660&sc_lang=en&hash=9D4A17EE3E20D7E13427A59C7320A4C4" alt="Female with pelvic pain" width="660" height="371" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller4/19/2022Type 2 diabetes can affect your body’s major organs. Learn about achieving three goals that can help protect them so you can have a healthy, enjoyable life.How to live well with diabetes<p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193" target="_blank" title="Opens in a new window.">Type 2 diabetes</a> can be easy to ignore, especially in the early stages. But diabetes affects many major organs, including your heart, blood vessels, nerves, eyes and kidneys. It's important to control your blood sugar levels to prevent complications and live well with diabetes.</p> <h2>What does living well with diabetes look like?</h2> <h3>If you have Type 2 diabetes, you should achieve and maintain three main goals to manage it well, and live a healthy, active and enjoyable life:</h3> <ol> <li><strong>Keep your <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/a1c-test/about/pac-20384643" target="_blank" title="Opens in a new window.">A1C</a> level under 7%.</strong></li> <li><strong>Control your blood pressure.</strong> For most people, the blood pressure goal should be under 130/80 mmHg, or millimeters of mercury.</li> <li><strong>Manage your cholesterol.</strong> People with diabetes should aim for their low-density lipoprotein, or LDL or "bad" cholesterol, number to be between 70 and 100 to reduce the risk of heart attack and stroke.</li> </ol> <h3>You can achieve these three goals by:</h3> <ul> <li><strong>Eating well.</strong><br /> Choose foods lower in carbohydrates and higher in protein and healthy fats. Healthy carbohydrates are found in fruits, vegetables and whole grains. Limit carbohydrates from soda, juice, alcohol, white breads, pastas and desserts.</li> <li><strong>Moving more.</strong><br /> Physical activity helps maintain blood sugar in a normal range. Aim for a minimum of 30 minutes of moderate-intensity physical activity per day. Take a <a rel="noopener" href="https://newsnetwork.mayoclinic.org/discussion/get-walking-with-this-12-week-walking-schedule/" target="_blank" title="Opens in a new window.">short walk</a> after each meal to prevent a blood sugar spike after eating.</li> <li><strong>Aiming to maintain a healthy weight.</strong><br /> You control what you eat and how active you are. Consider small changes, such as using a smaller plate with meals.</li> <li><strong>Not smoking.</strong><br /> Smoking increases the risk of various diabetes complications.</li> <li><strong>Visiting your primary care professional, and taking medications as prescribed.</strong><br /> Your healthcare team is your care partner to identify problems and provide guidance to keep you feeling well.</li> </ul> <p>As you work to control your diabetes and reach these three goals, it's important to check your A1C levels every three to six months. Your healthcare team will determine the frequency of your A1C checks based on how well-controlled your diabetes has been.</p> <p>Regular checks will ensure that your treatment plan is working. If it's not, or diet and exercise aren't enough to control your blood sugar, you'll know that you need to make some adjustments. This might mean more aggressive lifestyle modifications, medications or <a href="/hometown-health/speaking-of-health/closing-the-loop-with-insulin-pumps" target="_self" title="Opens in same window.">insulin therapy</a>.</p> <p>If you've been told you have prediabetes, working to achieve these three goals will reduce or delay progression toward Type 2 diabetes.</p> <p>If your blood sugar is consistently out of your target range or you're not sure what to do, contact your healthcare team or a diabetes educator. </p> <p>Get more information and healthy living tools on the <a href="/wellness-hub" target="_self" title="Opens in same window.">Live Well portal</a>.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2022/couple-head-on-shoulder-laughing.jpg?h=370&iar=0&w=660&sc_lang=en&hash=79F26CFD5417C94599D7B4E212F25146" alt="Couple with head resting on shoulder and laughing" width="660" height="370" DisableNVelocity="true" />DiabetesIf you have diabetes, no matter what type, it means you have too much glucose in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.Dawn Haller8/10/2020Help your kids clean up their hand-washing skills before school starts. Here are some tips and a coloring sheet to get them motivated.Clean up your hand-washing skills<p>Bacteria and germs are all around us and live on every surface we touch. They can cause influenza and other common infections. The good news is there’s an easy way to protect yourself from germs: hand-washing. The best way to prevent the spread of germs that can cause influenza and other infections is by washing your hands. Whether at school, work, home or in public, it is important to be mindful of what you touch and wash your hands.</p> <p>It can be easy to forget what it takes to wash well. And if you’re in a rush, it’s easy to skimp on your efforts.</p> <p><a href="/-/media/local-files/eau-claire/documents/miscellaneous/how-to-wash-your-hands-color.pdf?sc_lang=en&hash=A091E5CD3A46CCA01E6507EF407474B4" target="_blank" title="Opens in a new window."><img alt="Download and print a handwashing flyer." src="/-/media/national-files/images/hometown-health/2018/download-and-print-a-handwashing-flyer.jpg?h=135&w=135&sc_lang=en&hash=270A2E19B47EFAEE58A19EC750F0C008" style="height: 135px; width: 135px; float: right; margin-bottom: 5px; margin-left: 5px;" class="img-responsive" /></a></p> <h2>How to wash your hands</h2> <h3>Here are a few tips to clean up your hand-washing skills:</h3> <ul> <li>Scrub your hands together for 20 seconds using warm water. Cold water does not remove germs and oils as well as warm water. Oils on your hand can hold bacteria and germs.</li> <li>Sing the “ABCs” song twice to be sure you scrub long enough. The scrubbing motion with soap removes the germs.</li> </ul> <p><a href="/-/media/local-files/eau-claire/documents/miscellaneous/how-to-wash-your-hands-color.pdf?sc_lang=en&hash=A091E5CD3A46CCA01E6507EF407474B4" target="_blank" title="Opens in a new window.">Download a flyer about proper hand-washing technique</a> to post in your home or office as a reminder.</p> <h2>When to wash your hands</h2> <h3>There are certain times that it’s extra important to wash hands to avoid putting germs in your body or sharing your germs with others:</h3> <ul> <li>Before you eat</li> <li>After you sneeze or blow your nose</li> <li>After you play or are in a public place</li> <li>After you use the bathroom</li> </ul> <a href="/-/media/local-files/eau-claire/documents/miscellaneous/wash-hands-coloring-sheet.pdf?sc_lang=en&hash=CD50ECE2A1BC302AFD280BEE12BF4772" target="_blank" title="Opens in a new window."><img alt="Download and print a handwashing coloring sheet." src="/-/media/national-files/images/hometown-health/2018/download-and-print-a-handwashing-coloring-sheet.jpg?h=135&w=135&sc_lang=en&hash=0FEDA59711918B50B928D3C44B78C4D1" style="height: 135px; width: 135px; float: right; margin-bottom: 5px; margin-left: 5px;" class="img-responsive" /></a> <h2>Other ways to stop the spread of germs</h2> <h3>While hand-washing is a great defense, other actions can help prevent the spread of germs:</h3> <ul> <li>Avoid close contact with other people and crowds</li> <li>Stay home when you are sick</li> <li>Cover your mouth and nose while sneezing or coughing</li> <li>Avoid touching your eyes, nose or mouth</li> <li>Clean and disinfect surfaces or objects</li> </ul> <p><a href="/-/media/local-files/eau-claire/documents/miscellaneous/wash-hands-coloring-sheet.pdf?sc_lang=en&hash=CD50ECE2A1BC302AFD280BEE12BF4772" target="_blank" title="Opens in a new window.">Download a coloring sheet to remind your children about hand-washing</a>.</p><img src="/-/media/national-files/images/hometown-health/2020/sprayer-killing-germs.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B1D13657D2B2CE5A57412F63BEE3AF2B" alt="Sprayer killing germs" width="660" height="370" DisableNVelocity="true" />Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Back to SchoolDawn Haller12/2/2022Like adults, children vary in expression and experience of grief. There is no right or wrong way to grieve. Learn how to talk to children about grief and model healthy ways of grieving.Supporting children through times of grief<p>As parents and caregivers of children, it can be challenging to see them struggle or feel hurt, particularly if you're uncertain how to best support them. Regardless of age, grief and loss touch everyone's lives and affects each differently.</p> <p>As adults attending to your own loss, you can be overwhelmed with the emotional and sometimes physical pain that accompanies the grieving process. The healing journey can start with support from the presence, guidance and encouragement of family and friends.</p> <h2>Invisible grief</h2> <p>Children often are referred to as the forgotten or invisible grievers. You may not always see children’s grief displayed outwardly. Internally, children may feel and react to emotions that are difficult to express.</p> <p>They might not have the words or understanding of what they feel to communicate or process what they're going through. You may think of children as being resilient. Still, it's only through understanding what they're experiencing and then providing presence, support and coping tools to foster healthy exploration of the emotion and learn from it to build resiliency.</p> <p>Like adults, children have a wide range of reactions to grief and loss that can be affected by multiple variables. Children’s behavior often can be regressive when feelings are not verbalized. It's important to realize that while a child may not be talking about a loss, they're most certainly thinking about it.</p> <h2>Talking to children about grief</h2> <h3>Normalize and validate grief using these strategies:</h3> <ul> <li>Talk about grief to begin awareness.</li> <li>Share language on how to talk about grief.</li> <li>Understand how grief and loss may impact children.</li> </ul> <p>One example of saying this is: "I feel sad since your grandmother passed away. I miss her, and when I think about her, that makes me cry. My tears allow me to let some of my sadness release a bit. After I cry, I still miss her and am sad, but I feel better for a while. Being sad and missing the person is to be expected when they pass on. And releasing the feelings instead of trying to push them away is helpful."</p> <p>Another example of talking to a sibling is: "I miss your brother so much that I am feeling so many feelings at once. I am sad. I am angry. I am lonesome for him. When I feel that way, it helps me to talk to my friend. She listens and sits with me. When I'm done talking, she may suggest we take a walk or play cards. I still miss your brother and wish he were here with us, but I feel a little better at that moment. Grief hits us differently, but being with others, crying when we need to, and trying different things to feel better all help."</p> <h2>Recurring grief patterns</h2> <p>Grief also is cyclical for children. They may grieve the loss multiple times through different developmental stages in life as understanding deepens. Like adults, children vary in expression and experience of grief. It's important to remember that there is no right or wrong way to grieve. </p> <p>Parents and caregivers can't protect a child from the pain of loss. Creating a warm, safe and accepting environment for children supports the grief experience and establishes the foundation for healing.</p> <p>It's important to take your cues from children. Depending on the developmental stage, they may not be able to stay with their emotion for extended amounts of time. You may see children in tears one moment and then playing the next moment. You can learn from children by taking the emotion as it comes and releasing it to move on to another action. </p> <h2>Modeling healthy ways of grieving</h2> <p>Just like other firsts in our lives, we learn by watching and imitating others.</p> <p>Help make meaning about the loss and normalize talking about grieving the loved one. An important part of grief is finding ways to continue a relationship with the deceased person even though they  no longer are present.</p> <p>What can that look like daily, on holidays or the anniversary of the death?</p> <p>Talk with your children about how they're feeling or thinking. Offer answers to questions, but don't overload with more information than what the child is asking or what is developmentally appropriate. It's OK to be honest and direct.</p> <h3>Ways to support a grieving child include:</h3> <ul> <li>Having a consistent and regular routine. Eating well, staying hydrated, doing physical activity and getting good sleep are vital.</li> <li>Being patient and gentle, not to add additional stress. </li> <li>Allowing for moments of connection and assisting in the expression of grief.</li> <li>Providing opportunities to remember and talk about the person who has died.</li> <li>Listening without judgment or adverse reaction.</li> <li>Offering reassurance, teach your children to breathe through their feelings.</li> <li>Incorporate mindfulness to notice their feelings right now and let them know it's ok to name the emotions and not fight them.</li> <li>Encourage children to notice how the feelings will come and go, sometimes intense and sometimes mild. </li> <li>Creating outlets for healing through time outdoors, arts and crafts, writing or journaling, music, watching a movie, or spending time with friends. </li> </ul> <p>Children may grieve differently than a parent or sibling, and it's important to recognize and accept that. Many good books for children explain the grieving process to help guide conversations and provide language to prompt and answer children's questions.</p> <p>Lastly, it’s healthy and normal for children to need connection with peers to play, laugh and have time aside from talking about the loss. This is part of the healing and grieving process. </p> <p>If you feel grief has become complicated for your children, resources are available to help, including grief support groups, your health care team or faith leaders, employee assistance programs through your employer, and professional counseling services.</p> <p>Grieving isn't about pushing the pain away or getting through it fast and moving on. Grief is a natural and necessary part of healing.</p> <p>When you honor grief, you heal and grow through grief. You can't take away your children's pain, but it can be an opportunity to teach them to grieve in a good way and watch them learn to heal. </p> <p><em><a href="/providers/sarah-cormell-lcsw" target="_self" title="Opens in same window.">Sarah Cormell</a> is a licensed clinical social worker in <a href="/services-and-treatments/family-medicine">Family Medicine</a> in <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a>, Wisconsin.</em></p><ul> <li>Child and adolescent mental health</li> <li>Family systems</li> <li>Grief and loss</li> <li>LGBTQI mental health</li> <li>Obsessive-compulsive disorders</li> <li>Personality disorders</li> <li>Relationships, mediation, divorce</li> <li>Stress management</li> <li>Substance abuse, relapse prevention</li> <li>Suicidal ideation</li> <li>Trauma</li> </ul>L.C.S.W.<p>My role as a helper is to listen and work with patients to meet their wellness goals through evidence-based, psychological therapeutic interventions. I offer knowledgeable, engaging, supportive, nonjudgmental holistic care in a wrap-around care environment for individuals and families. I enjoy and respect the individuality of each person across all walks of life and ages to treat the whole person with effective solutions for long-term personal success and well-being.</p> <p>I enjoy reading, running, the outdoors, time with friends and family, music, good food and learning.</p><p><strong>Education</strong></p> <ul> <li>Bachelor’s degree, Sociology, University of Wisconsin–Eau Claire</li> <li>Master’s degree, Social Work, University of Wisconsin–Madison School of Social Work</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Licensed Clinical Social Worker</li> <li>Licensed Substance Abuse Counselor</li> </ul> <p><strong>Membership</strong></p> <ul> <li>National Association of Social Workers</li> </ul>Cormell<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/sarah-cormell-lcsw.JPG?h=280&iar=0&w=280&sc_lang=en&hash=48F4147373097C6279174DF703C2F049" alt="Sarah Cormell, L.C.S.W." width="280" height="280" DisableNVelocity="true" />Sarah<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30058903Sarah Cormell, L.C.S.W.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{67744200-E25F-439A-8B70-572A5A091172}|{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/child-hugging-adult.jpg?h=370&iar=0&w=660&sc_lang=en&hash=22EA25499ECAB3300C1A44D1078C2709" alt="Child hugging adult" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller10/15/2025<p>Are you skipping breakfast because you think it will help you lose weight? We'll explain why you should think differently.</p>Think outside the cereal box<img alt="Overnight oats in a jar with a spoon, cinnamon sticks and cut apple" src="/-/media/national-files/images/hometown-health/2018/overnight-oats-in-a-jar.jpg?h=370&w=660&sc_lang=en&hash=CC798347D31C452B2BCFF5EF2728A97C" class="img-responsive" style="height: 370px; width: 660px;" /> <p>Do you find yourself asking, “Should I eat breakfast or not?”</p> <p>Some people opt out of eating breakfast because they think skipping breakfast will help them shed some pounds. Or they are running late and just don’t take the time to plan for the most important meal of the day.</p> <p>Nearly 70 percent of Americans overweight or clinically obese, and the data simply does not support this decision. Studies consistently show that taking the time to eat a nutritious morning meal helps prevent weight gain. Many of the nutrients, vitamins and minerals in this meal can support your health, as well as your weight.</p> <p>When you eat a healthy breakfast, it improves your ability to concentrate at work or school and enhances your performance. With a little planning and preparation, you can get your day off on the right foot by including a healthy meal.</p> <p>While some cold cereal can be a healthy alternative, eating it every morning can get a little boring. Perhaps you just need to think outside the cereal box.</p> <p>Here are some options for you to consider:</p> <ul> <li>Oatmeal can be prepared overnight in a slow cooker. Add berries or apples when you’re ready to eat. Do you prefer the apples cooked in it? See the recipe below.</li> <li>A veggie omelet can be prepared ahead of time in a muffin tin for portion control, and it is easier to take and go if you are in a hurry.</li> <li>Make a batch of hard-boiled eggs, and grab one out of the refrigerator to eat with a banana for a quick, healthy option. </li> <li>Pair plain yogurt with fresh fruit for a refreshing breakfast.</li> <li>Make a high-protein smoothie by adding kale, spinach or fruit to power up your morning.</li> <li>If you like a high-fiber cold cereal, change it up by adding your favorite fruit.</li> <li>Try a nontraditional option with leftovers from a previous healthy meal by eating the salad or chicken from yesterday’s lunch or dinner.</li> </ul> <p>When you consider how valuable breakfast can be for you, you surely will want to take the time to plan this into your busy lifestyle. </p> <p><em>By Mayo Clinic Health System staff. </em></p> <hr /> <h4>RECIPE</h4> <p><strong>OVERNIGHT SLOW COOKER APPLE AND CINNAMON STEEL-CUT OATMEAL</strong></p> <p><strong>Ingredients</strong> </p> <ul> <li>2 apples, peeled, cored, cut into ½-inch pieces (2½ to 3 cups chopped) </li> <li>1½ cups fat-free milk (or substitute nondairy alternative like almond milk) </li> <li>1½ cups water </li> <li>1 cup uncooked steel-cut oats </li> <li>2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener) </li> <li>1½ tablespoons butter, cut into 5-6 pieces (optional) </li> <li>½ teaspoon cinnamon </li> <li>1 tablespoon ground flaxseed </li> <li>¼ teaspoon salt</li> <li>Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter</li> </ul> <p><strong>Directions</strong> </p> <p>Coat inside of 3½ quart or larger slow cooker with cooking spray. Add all ingredients (except optional toppings) to slow cooker. Stir, cover and cook on low for approximately 7 hours (slow cooker times can vary). Spoon oatmeal into bowls or use glass canning jars if taking on the go. Add optional toppings, if desired. Store leftovers in refrigerator. Leftovers freeze well. To reheat single servings, put 1 cup cooked oatmeal in microwave-proof bowl. Add 1&frasl;3 cup fat-free milk. Microwave on high for 1 minute; stir. Continue cooking for another minute or until hot. Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.</p> <p>Nutritional analysis per ¾-cup serving: 149 calories, 3.6 g fat, 27.3 g carbs, 3.9 g fiber, 4.9 g protein</p><img src="/-/media/national-files/images/hometown-health/2018/overnight-oats-in-a-jar.jpg?h=370&iar=0&w=660&sc_lang=en&hash=90CDFD09225E795216162BD918BF50DF" alt="Overnight oats in a jar with a spoon, cinnamon sticks and cut apple" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller3/23/2022Whether you're a casual or competitive athlete, sports put tremendous pressure on your feet, ankles and legs. Here's how to choose a shoe that best fits your foot.How to determine your foot arch type<p><em>Updated May 16, 2023</em></p> <p>Are you thinking of buying a new pair of athletic shoes? Sports can place tremendous pressure on the feet, ankles and legs, whether you're a casual athlete or participate in competitive sports. For example, running and jumping generate impact force through the legs that is three to five times a person's body weight.</p> <p>Choosing athletic shoes for specific sports activities can improve comfort and performance. They also can prevent injuries.</p> <p>One thing to know before you buy is what type of foot arch you have. If you're not sure about your foot arch type, dip your foot in water, step on a piece of cardboard and examine the print that remains. After examining the print, use the <a href="/-/media/national-files/documents/hometown-health/2019/determine-your-foot-arch-type.pdf?sc_lang=en&hash=42110BECE9A8CD11AE32BB4914C83AEA" target="_blank" title="Opens in a new window.">Determine Your Foot Arch chart</a>.</p> <h2>Here are descriptions of arch types and shoe characteristics that complement and support your foot:</h2> <h3>Neutral (medium) arch</h3> <p>If the middle part of your arch is about half filled, this means you have a neutral arch. Your arch naturally supports your body weight and pronates, or rolls in, under a normal load.</p> <p>Look for shoes with firm midsoles, straight to semi-curved lasts — the shape of the sole and the footprint the shoe is built around — and moderate rear-foot stability.</p> <h3>Flat (low) arch</h3> <a href="/-/media/national-files/documents/hometown-health/2019/determine-your-foot-arch-type.pdf?sc_lang=en&hash=42110BECE9A8CD11AE32BB4914C83AEA" target="_blank" title="Opens in a new window."><img alt="Identify your arch PDF" src="/-/media/national-files/images/hometown-health/2018/download-a-pdf-to-identify-your-foot-arch.jpg?h=135&w=135&sc_lang=en&hash=0AD104224013B71360500F07F292F8E5" style="height: 135px; width: 135px; float: right; margin-bottom: 5px; margin-left: 5px;" class="img-responsive" /></a> <p>If your footprint looks like a complete foot, then you have a flat arch. Your arch probably collapses when you walk or run. Your low arches may contribute to muscle stress and joint problems.</p> <p>You may benefit from a walking shoe with a straight last and motion control to help stabilize your feet.</p> <h3>High arch</h3> <p>If you see little of your footprint, you likely have a high arch. High arches may cause excessive strain on joints and muscles. Your feet may not absorb shock well, especially if you perform high-impact or jumping activities.</p> <p>Look for shoes with cushioning to compensate for the lack of natural shock absorption and a curved last.</p> <h2>Comfort counts most</h2> <p>Use these tips as a guide for choosing the right athletic shoe for your feet. But when the sole meets the road, comfort and how the shoes fit are what count the most toward performance and preventing injury.</p> <p><em><a href="/providers/stephanie-kvas-dpm" target="_self" title="Opens in same window.">Stephanie Kvas, D.P.M.</a>, is a <a href="/services-and-treatments/podiatry" target="_self" title="Opens in same window.">podiatrist</a> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a> and <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><ul> <li>Ankle arthroscopy</li> <li>Arthritic conditions</li> <li>Bunion surgery</li> <li>Community education and outreach</li> <li>Community health and wellness</li> <li>Diabetic wound care</li> <li>Flatfoot reconstruction</li> <li>Hammertoe surgery</li> <li>Limb salvage</li> <li>Pediatric foot and ankle conditions</li> <li>Reconstructive foot and ankle surgery  </li> <li>Sports injuries</li> <li>Traumatic fracture care</li> </ul>D.P.M. <p>I am committed to developing a meaningful patient-doctor relationship with each of my patients. I encourage patients to take an active role in their medical care and work with them to select a treatment plan that is right for them. </p> <p>As a Minnesota native, I'm exceptionally excited to join Mayo Clinic Health System in New Prague. My extensive training in reconstructive foot and ankle surgery has prepared me for my role as a surgical podiatrist at Mayo Clinic Health System. </p> <p>I look forward to providing foot and ankle care to the region and being an active member of the community. </p><p><strong>Education</strong></p> <ul> <li>Midwestern University Arizona College of Podiatric Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Podiatric Medicine & Surgery, Reconstructive Rearfoot/Ankle, Hennepin County Medical Center</li> </ul> <p><strong>Certification</strong></p> <ul> <li>State of Minnesota Board of Podiatric Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Foot and Ankle Surgeons</li> <li>American Podiatric Medical Association</li> <li>Minnesota Podiatric Medical Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Podiatric Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Kvas<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/stephanie-kvas-dpm.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A7F1FBFFDD180559BD4211C661476E99" alt="Stephanie Kvas DPM" width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Utilization+of+Fluorescence+Microangiography+in+Pediatric+Acute+Compartment+Syndrome%3A+A+Case+Report" target="_blank" title="Opens in new window. ">Utilization of Fluorescence Microangiography in Pediatric Acute Compartment Syndrome: A Case Report</a>, January 2020</li> <li><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Utilization+of+Fluorescence+Microangiography+in+Pediatric+Acute+Compartment+Syndrome" target="_blank" title="Opens in new window. ">Utilization of Fluorescence Microangiography in Pediatric Acute Compartment Syndrome: A Case Report</a>, February 2019</li> </ul>{ED85D0D4-A69F-4AFC-8DF7-CC90B84DFB35}Stephanie <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21681643Stephanie Kvas, D.P.M.1{D170DE7F-251A-4290-9CC3-0A9B8D67B28A}<img src="/-/media/national-files/images/hometown-health/2022/tying-green-laces-on-blue-tennis-shoes.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9D4660E76DCBBD11E83A993A9D60E1A0" alt="Tying green laces on blue tennis shoes" width="660" height="370" DisableNVelocity="true" />Foot HealthPodiatry is a branch of medicine devoted to the study of diagnosis, medical and surgical treatment of disorders of the foot, ankle and lower extremity.Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.Dawn Haller10/5/2018<p>Providers and patients alike now have access to an incredible wealth of knowledge through the internet. Learn a few tricks to finding a credible source.</p>How to search like a doctor<img height="370" alt="Online search" width="660" src="/-/media/national-files/images/hometown-health/2018/online-search.jpg?sc_lang=en&hash=8CB2142A047F4E83481259C6A130D881" class="img-responsive"> <p>The internet is a great source of information. Providers and patients alike now have access to an incredible wealth of knowledge. But not all of the information found on the internet is true.</p> <p>If you turn to your favorite search engine to figure out if your cough is caused by Ebola or cancer, you should probably find a new strategy. Online systems for checking symptoms just aren’t that accurate. In a recent study, doctors were successful in making an accurate diagnosis 84 percent of the time versus 51 percent of people using an online tool to diagnose themselves. On the other hand, there are some great resources out there for those diagnosed with a specific disease to learn more about it. Just make sure you’re viewing a reputable site. Most providers appreciate a patient’s efforts to learn more about their disease, but be sure to check with your provider to ensure what you’re learning matches with your disease.</p> <p>Web-based tools increasingly are used as part of medical care. It sure was slick when I recently was able to order a medication refill and pick it up within 20 minutes. Even better was getting diagnosed and treated using an online tool.</p> <p>This past spring, I was pretty sure I had strep throat. In the past, I would have had to make an appointment that I didn’t have time for, and my doctors’ time was spent seeing me for a simple diagnosis instead of treating other patients with more complicated issues. Now, I am able to use Patient Online Services, the patient portal, go through a bunch of questions about my symptoms, and within an hour, I was notified that I had strep throat. An antibiotic prescription was sent to the pharmacy for me. If you haven’t looked at Patient Online Services lately, you really should.</p> <p>No website is completely free of errors or out-of-date information, so it is important to look at the information with a critical eye. A few tricks to finding out if a source is credible include:</p> <ul> <li>Check the date the information was updated.</li> <li>Check the “About us” section for the author or publisher’s qualifications and reputations.</li> <li>Look for any evidence of peer-review published data as opposed to testimonials.</li> <li>Look for reviews or comments to see if any doctors have responded to the information.</li> <li>Stick to websites with endings such as .org, .gov or .edu, because .com can sometimes be unreliable.</li> <li>Avoid websites that ask for payment or for you to sign up using a username and password.</li> </ul> <p>When you are researching medical advice, you should look at the organization providing you the information because there are medical facilities or sites that are more reputable than others.</p> <h4>Five examples of reputable organizations and websites are:</h4> <ol> <li><a href="/" target="_self" title="Opens in same window.">Mayo Clinic Health System</a> is a network of clinics and hospitals serving communities in Iowa, Minnesota and Wisconsin. Their community-based doctors and patients are supported by the highly specialized expertise and resources of Mayo Clinic. This partnership is dedicated to providing quality health care close to home.</li> <li>The <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.diabetes.org/" target="_blank" title="Opens in a new window.">American Diabetes Association</a> gives extensive information about diabetes, treatments and ongoing research. It also offers advice on nutrition and meal planning, fitness regimes and lifestyle changes, and connects people with support groups in their communities. </li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://medlineplus.gov/" target="_blank" title="Opens in a new window.">MedlinePlus</a><span>.gov </span>offers information on wellness, drugs, diseases and other health topics. It also has an extensive searchable medical encyclopedia and a medical dictionary that gives spelling and pronunciation tips. This site also offers health information in more than 40 different languages.</li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://familydoctor.org/" target="_blank" title="Opens in a new window.">Family Doctor</a> is sponsored by the American Academy of Family Physicians and presents broader information on the patient experience, not only offering information on conditions and treatments, but tips for choosing a provider, understanding medical bills, navigating insurance coverage and advocating for yourself as a patient. This site also provides helpful information on children’s health and development issues, from toilet training to dog bites to acne.</li> <li>The <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.heart.org/" target="_blank" title="Opens in a new window.">American Heart Association</a> provides all the necessary information one might need to learning about keeping a healthy heart. It teaches you about the warning signs of a heart attack, how to perform hands-only CPR and provides information on health topics, such as healthy eating, healthy living and fitness. </li> </ol> <p>The important thing to remember when researching health information online is that you should try to stick to credible sources, and never replace the trained eye and diagnosis of an experienced health professional with a diagnosis by “Dr. Search Engine.” The internet is there to assist you and perhaps calm your fears temporarily (or not, in some cases) until you can see your provider. Keep in mind that your provider has your medical history on file and knows more about you than any search engine does, so please be safe and contact your provider if you ever have any concerns.</p> <p><em><a href="/providers/andrew-calvin-md" target="_self" title="Opens in same window.">Andrew Calvin, M.D.</a>, is a <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">cardiologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li><a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/echocardiogram/basics/what-you-can-expect/prc-20013918" target="_blank" title="Opens in a new window.">Echocardiography</a></li> <li><a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/echocardiogram/basics/what-you-can-expect/prc-20013918" target="_blank" title="Opens in a new window."> </a><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580" target="_blank" title="Opens in a new window.">Hypertension</a></li> <li><a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/definition/con-20019580" target="_blank" title="Opens in a new window."> </a><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/basics/definition/con-20020865" target="_blank" title="Opens in a new window.">Lipid disorders</a></li> <li>Medical education</li> <li> Preventive cardiology</li> <li> <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/stress-test/about/pac-20385234" target="_blank" title="Opens in a new window.">Stress testing</a></li> <li>Valve disorders</li> </ul>M.D., M.P.H.<p>I'm a specialist in cardiovascular medicine with a passion for prevention of cardiovascular disease, cardiovascular physiology and noninvasive testing. I seek to match the best available treatments to my patients’ preferences and values through shared decision-making.</p> <p>In addition to practicing clinical cardiology, I have the privilege of serving as Chair of Education for Mayo Clinic Health System. I love working with medical students, residents, and trainees, as it helps improve our practice. I am also passionate about ongoing professional education, with leadership roles as an Associate Dean in the Mayo Clinic School of Continuous Professional Development, a member of the Cardiovascular Disease Approval Committee of the American Board of Internal Medicine, and a member of the board of directors of the Wisconsin Medical Society.</p><p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> <li>Master of Public Health, University of Minnesota School of Public Health</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Internal Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Cardiovascular Disease, Mayo Clinic School of Graduate Medical Education</li> <li>Echocardiography, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Cardiovascular Disease, American Board of Internal Medicine</li> <li>Internal Medicine, American Board of Internal Medicine</li> <li>Adult Comprehensive Echocardiography, National Board of Echocardiography</li> <li>Special Qualification in Preventive Cardiology, Mayo Clinic </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Cardiology</li> <li>American College of Physicians</li> <li>American Heart Association</li> <li>American Medical Association</li> <li>American Society of Echocardiography</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Associate Professor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Calvin<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/andrew-calvin-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=950E112EFF943E2362105E122B66405C" alt="Andrew Calvin, M.D." width="280" height="280" DisableNVelocity="true" />{9552C266-D741-4612-8CB3-21B67C81B413}Andrew<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14765101Andrew Calvin, M.D.1{676428F6-179A-4C9B-9B23-5F1E40032A38}<img src="/-/media/national-files/images/hometown-health/2018/online-search.jpg?h=370&iar=0&w=660&sc_lang=en&hash=050002FD6E177B64B9D2A977A5B2D8D9" alt="Online search" width="660" height="370" DisableNVelocity="true" />Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Michele Halterman9/21/2020<p>It's time to break the vicious cycle of exercise and diet plans that simply aren't sustainable. To start your path to better health, change one thing.</p>Better health starts by changing one thing<p>Life is busy as we juggle work, kids and family along with other obligations. The hectic pace we keep often makes it difficult to cook a healthy meal or find time to work out and take care of ourselves. One of the side effects of this self-neglecting behavior is an increase in body weight. Many times, the resulting scenario involves a closet filled with clothes we either dream of fitting into again or look at selling to start over.</p> <p>Adding insult to injury is the diagnosis by our health care provider that because of this weight gain, we also now are <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278" target="_blank" title="Opens in new window.">prediabetic</a> with borderline cholesterol levels and <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/prehypertension/symptoms-causes/syc-20376703" target="_blank" title="Opens in new window.">prehypertensive</a> blood pressure. Understandably, this causes even higher levels of stress, guilt and depression that can lead to negative behavior, such as comfort eating and additional weight gain.</p> <p>We end up feeling guilty because we should know better.</p> <h4>In response to our ill-fitting clothes that cause psychological and literal discomfort, we come up with a plan to lose the weight, including:</h4> <ul> <li>Ridding our homes of any dessert, candy, soda and processed food</li> <li>Promising to buy and eat only whole foods made from scratch</li> <li>Going to the gym five days a week and working out for one hour each time</li> <li>Hiring a life coach to help get our life together</li> <li>Reducing stress from work and our jobs</li> </ul> <p>Sound familiar? Most of us do OK for three to four weeks then slowly revert to old habits that leave us feeling more discouraged and adding even more weight.</p> <h4>Start your path to better health</h4> <p>It’s time to break the vicious cycle of exercise and diet plans that simply aren’t sustainable. To start your path to better health, I want you to change one thing: Simplify your goals.</p> <p>Instead of coming up with six or seven goals right from the start, focus on one thing you can change either in your diet, exercise habits or weekly routine.</p> <p>For example, the recommended physical activity per week for cardiac health and weight loss is five to six sessions of at least 30 minutes of aerobic exercise. This is a great goal many people can achieve.</p> <p>Start by committing to 30 minutes at the gym with the eventual goal of one hour. Recent studies show that even one visit to the gym, while not optimal, is still better than not going at all. Plus, you can feel good knowing you’ve had success and, perhaps in a month or two, squeeze in some additional time on another day. Even adding a 30-minute walk with your significant other or a pet several times a week is great. It all starts by changing one thing.</p> <h4>One change can make a positive difference to your health</h4> <p>Think about this: If you’re someone who drinks multiple sodas daily, you can lose upwards of 10 pounds a year simply by reducing your intake of one soda per day, even if you change nothing else. This is a theoretical number based on calories alone. Yet, you’re creating success for yourself by changing one thing.</p> <p>Try eating a salad every other day with a meal. This is something you can manage and feel successful with. Eventually, you can implement other healthy things into your eating routine. For example, add a water bottle with fruit infusions at work to help keep you hydrated and lower your urge to snack. Plus, it’s a great alternative to other drink options throughout the day.</p> <p>Here’s something else to think about: When a child starts to learn a skill — whether it’s reading, sports or whatever — they experience success. This experience builds momentum and provides confidence that leads to long-term sustainability.</p> <p>Motivation by success works much better than motivation by guilt. Unfortunately, much of our motivation to change is guilt-based. This doesn’t work with motivating our children or with managers and leaders with employees in the workplace. So why do we expect it to work here?</p> <p>Remember these simply are examples of ways to make healthy adjustments in our lives that will give you the confidence to change one thing.</p> <p><em><a href="/providers/graham-king-md" target="_self" title="Opens in same window.">Graham King, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Community fitness outreach programs</li> </ul>M.D.<p>I enjoy caring for the health needs of families from prenatal care and pediatrics to adult medicine, and specialize in women's health and reproductive health. I focus on listening and hearing my patients, and forming partnerships with them in delivering their care.</p> <p>I am married to an elementary school teacher with four energetic boys who are active in community, school and sports. I enjoy playing guitar and piano, writing educational blogs and practicing healthful living. </p> <p>I am an 80s rock superfan and love going to concerts with my family and friends. I also enjoy Vikings, Twins, Wild and Maverick sports.</p><p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mercy Hospital</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Sutter Health Family Medicine Residency Program</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Family Medicine</li> <li>Mayo Clinic Quality Fellow, Bronze Level</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Medical Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>King<img src="/-/media/shared-files/images/medical-professionals/full/mankato/graham-king-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=78048D61A3A60EF1DF00C06F2F6CCBEE" alt="Graham King MD" width="280" height="280" DisableNVelocity="true" />{46521252-3F34-48F2-80D2-338AA6DD4C22}Graham<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14899019Graham King, M.D.1<img src="/-/media/national-files/images/hometown-health/2018/smiling-woman-with-arms-crossed.jpg?h=371&iar=0&w=660&sc_lang=en&hash=689EC2FFCC0D963D3F47AE758DE86A81" alt="Smiling person with arms crossed leaning on a railing" width="660" height="371" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller11/5/2019Are you eyeing up the leftover Halloween candy? Or, planning the next holiday feast? These helpful strategies can keep the weight off and still allow you to enjoy the holiday festivities.Tips for staying on track during 'national eating season'<p><em>By Mayo Clinic Health System staff</em></p> <p>This time of year marks the beginning of what is often referred to as “national eating season” — the time between Halloween and New Year’s Day. It can be a challenging time of year with an abundance of high-calorie food, lots of social events and many time-honored traditions that revolve around eating. It can make sustaining momentum with your weight management difficult.</p> <p>It is important to be aware of these challenges. You cannot afford to have many high-calorie days. Every choice has a consequence. Own your choice. You can get back in control. But how?</p> <p>Your weekly level of physical activity can make a significant difference in your weight management. Increasing your physical activity level during the holiday season will make it more likely that you will stay focused on your food choices.</p> <p>Consider what could happen if you average a number of weekly physical activity calories for the next 10 weeks. You could lose or not gain these pounds just with physical activity:</p> <ul> <li>1,000 activity calories = 2.9 pounds</li> <li>1,500 activity calories = 4.3 pounds</li> <li>2,000 activity calories = 5.7 pounds</li> <li>2,500 activity calories = 7.1 pounds</li> <li>3,000 activity calories = 8.6 pounds</li> <li>3,500 activity calories = 10 pounds</li> <li>4,000 activity calories = 11.4 pounds</li> </ul> <h4>Here are 8 additional tips and strategies to keep the weight off and still allow you to enjoy the holiday festivities:</h4> <h4>1. Eat before an event.</h4> <p>Have a meal before you go so you arrive full. This is the most important thing you can do if you can’t miss the event.</p> <h4>2. Make your foods ahead of time, and bring them with you.</h4> <p>Having a blended shake in a thermos or an entree with vegetables you make and bring can minimize the need to rely on willpower and self-control.</p> <h4>3. Prepare a healthy dish for everyone.</h4> <p>No one needs to know it’s your healthy food. This way, you can enjoy the occasion guilt-free.</p> <h4>4. Offer to bring a vegetable tray or a fruit salad.</h4> <p>You can prepare it yourself or buy one at the grocery store. Once you arrive, don’t be bashful about eating the food you brought.</p> <h4><strong>5. Arrive fashionably late.</strong></h4> <p>Don’t make your appearance until the meal is finished. Just be sure to call ahead and explain why you’re doing this.</p> <h4>6. Ask if there will be water and other low- or no-calorie beverage options.</h4> <p>Or, bring your own.</p> <h4>7. Keep track of what you eat daily.</h4> <p>This will help you stay connected to your diet and reinforce your positive behaviors.</p> <h4>8. Join a weight management program.</h4> <p>The structure and group support can help get you through the holidays and keep you on track year-round.</p> <p>Find additional <a href="/services-and-treatments/weight-management" target="_self" title="Opens in same window.">weight management resources</a>, read our <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://mayoclinichealthsystem.org/hometown-health?topic=Weight%20Loss%20and%20Bariatric%20Surgery" target="_blank" title="Opens in a new window.">blogs about weight management</a> and <a href="/classes-and-events" target="_self" title="Opens in same window.">find class information near you</a> that can help you reach your goals.</p><img src="/-/media/national-files/images/hometown-health/2018/spoon-with-ornaments-and-measuring-tape.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F168784A8021408C30121EE6C79F3818" alt="Spoon with ornaments and measuring tape" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller12/20/2022<p>Whether you're starting a new exercise program, trying to eat healthier or find some time for yourself, setting SMART goals positions you for success.</p>Setting SMART goals for success<p>In January, you switch to new calendars and embrace a new year. For many people, it's a good time to evaluate physical and mental health, and reflect on the changes you want to make in the coming year.</p> <p>About half of U.S. adults make at least one New Year's resolution tied to their health. Some will try to kick a bad habit, while others will try to pick up a good one. Either way, getting the courage to make a healthy change is the first step.</p> <p>Making significant, long-lasting change is hard, however. Habits are easy to fall back into because they provide a sense of comfort.</p> <p>Daily challenges, changes and stresses may have you hesitating on what resolutions to make for the coming year. As you reflect on your resolutions, it's important to spend time preparing, planning and setting a SMART goal to position you for long-term success.</p> <h2>SMART goals are:</h2> <ul> <li><strong>Specific</strong><br> Eating healthier sounds like a good idea, but what does it really mean? Aim for specific goals instead, such as eliminating soda, eating five servings of vegetables a day or limiting your daily sugar intake to 30 grams of added sugar.</li> <li><strong>Measurable</strong><br> Make the goal one you can measure. A goal of walking more is not so easily measured, so change it to walking three days a week so you can monitor your progress.</li> <li><strong>Attainable</strong><br> Avoid aiming too high or too low. Think like Goldilocks and find a goal that feels just right.</li> <li><strong>Realistic</strong><br> Losing 10 pounds a week sounds great. But it's an impossible goal that will leave you discouraged and more likely to give up on your efforts. <a href="/hometown-health/speaking-of-health/organizing-and-executing-weight-loss-goals">Choosing realistic goals</a> you can meet will reinforce your efforts and keep you moving forward. Losing 1 pound per week is a realistic and sustainable goal.</li> <li><strong>Trackable</strong><br> <p>Choosing specific, measurable goals means you can track your improvement over time. Write your efforts down in a journal or track them on an app so you can see how far you've come.</p> </li> </ul> <p>Remain confident, be patient and stay focused on your goal. Soon you will be on your way to a healthier lifestyle this new year.</p> <p><em>Joanne Genewick, D.O., is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2022/sitting-on-sofa-writing-in-journal.jpg?h=370&iar=0&w=660&sc_lang=en&hash=231DA7793706043425706E8FC0436457" alt="Sitting on sofa writing in journal" width="660" height="370" DisableNVelocity="true" />Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller11/15/2018<p>When you pay attention to what you are eating and how you eat, it can not only improve your health, but also your mind.</p>Fuel for your mind<img height="370" alt="Healthy foods: Salmon, eggs, nuts, avocado, broccoli, blueberries" width="660" src="/-/media/national-files/images/hometown-health/2018/salmon-eggs-nuts-broccoli-blueberries.jpg?sc_lang=en&hash=C7D5B687AC5F14857579C8F12DBDAF09" class="img-responsive"> <p>Do you ever think about your surroundings while you eat? Do you consider the health benefits of enjoying a meal with friends and family? Mindful eating is not just what you eat, but where and how you eat. It is more than downing your food. It is an enriching experience, and you should feel energized after a meal.</p> <p><a href="https://www.facebook.com/MayoClinicHealthSystem/videos/265457604084567/" target="_blank" title="Opens in a new window.">Watch this video to see Katie Johnson, a health educator at Mayo Clinic Health System, discuss mindful eating</a> with <a href="/providers/laura-knudsen-rdn-cd" target="_self" title="Opens in same window.">Laura Knudsen</a>, a registered dietitian:</p> <h4>CHOOSE YOUR FOOD</h4> <p>A good place to start eating mindfully is with the food itself. Choose healthy foods. Food that is good for the heart also is good for the mind, such as: </p> <ul> <li>Beans</li> <li>Berries</li> <li>Fish</li> <li>Green leafy vegetables</li> <li>Nuts</li> <li>Olive oil</li> <li>Poultry</li> </ul> <p>These foods help with memory and alertness and can even help prevent Alzheimer’s disease. Eating fish once a week is shown to provide good mind power.</p> <p>To eat mindfully, it is important to avoid certain foods. These foods cause weight gain and can lead to conditions such as high cholesterol, Type 2 diabetes and heart disease. Some foods to avoid are:</p> <ul> <li>Butter</li> <li>Fast food</li> <li>Fried food</li> <li>Pastries</li> <li>Red meat</li> <li>Stick margarine</li> </ul> <p>Before you go to the store, make a plan. Create a rough menu for the week, and base your grocery list on the menu. Consider creating a weekly schedule of when to eat certain foods, such as having “meatless Monday,” fish on Tuesday and Friday, and poultry on Thursday and the weekend. While at the store, remember that the closer a food is to its natural form, the healthier the food is in general. Buy whole-wheat noodles instead of boxed macaroni and cheese. Rather than picking up fruit snacks, opt for fresh or frozen fruits. Produce that is in season often is cheaper and has better flavor.</p> <h4>SET THE MOOD</h4> <p>Where you eat is just as important as what you eat. Keep your eating place clean and free of clutter. If you have decorations for your table, set them out. A couple candles or a vase of flowers can brighten up the space. Try to enjoy your meals with others. Eating with family and friends is a great way to spend time together.</p> <h4>TAKE YOUR TIME</h4> <p>When you sit down to eat, set aside 20 to 30 minutes for each meal. It can take 20 minutes to feel full after eating. By slowing down, you can eat 100 calories less per meal. You also will feel more satisfied and renewed, and have less food cravings between meals.</p> <p>People who take a lunch break away from their desk tend to be more productive at work, so make lunchtime a part of your day. Taking a lunch break improves alertness and concentration, and provides higher energy levels. Try taking a break with some of your co-workers, even if it is just for 15 minutes. When there is a social aspect to eating, you naturally slow down because you talk.</p> <p>Consider setting small goals to start. Statistically, you do better when you have small goals and increase these goals after success. For example, consider sitting down as a family for dinner or making yourself a healthy breakfast once per week. What goals can work for you?</p> <p>When you pay attention to what you are eating and how you eat, it can not only improve your health, but also your mind.</p><img src="/-/media/national-files/images/hometown-health/2018/salmon-eggs-nuts-broccoli-blueberries.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CFC6D1A000543EBDC2A59D6CA212299C" alt="Healthy foods: Salmon, eggs, nuts, avocado, broccoli, blueberries" width="660" height="370" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman12/1/2022It's easy to get overwhelmed with the stress and chaos the holiday season brings. Get tips to make this year's season relaxing and enjoyable.Resilience: Prepping for a busy holiday season<p>During the holiday season, it is easy to get caught up in the stress and chaos that can accompany this time of the year. Already demanding lives become even more hectic as additional shopping, cooking and spending combine to add even more anxiety. For most people, the result can be overwhelming.</p> <p>What if there was a way you could plan ahead to <a href="/hometown-health/speaking-of-health/fend-off-holiday-stress-with-these-tips" target="_self" title="Opens in same window.">counter the stress</a>? Start with identifying the issue. Note the busyness of the season is coming despite the best desire to avoid it. Next, remind yourself of times when you overcame difficult. Build on this by broadening the sense of your abilities. </p> <h2>Make a plan for the holidays</h2> <p>Instead of planning to de-stress from the inevitable, try to embrace the hectic holidays by prepping for a busy holiday season. Helpful tips can make this holiday season the most relaxing and enjoyable yet.</p> <h3>Practice holiday resilience by asking yourself these questions:</h3> <ul> <li>What resources do you need to feel confident about facing the upcoming fall/winter season?</li> <li>Who will support you when needed? </li> <li>What do you want to think about when facing the upcoming seasons?</li> <li>What would you like to remember about this season after it's done?</li> <li>If you knew this was your last fall/winter season, what would you prioritize?</li> <li>What barriers to joy and happiness will you face during the upcoming months, and how can you overcome them one by one?</li> </ul> <h2>Overcome challenges with positivity</h2> <p>Learn how to stay ahead of holiday <a href="/hometown-health/speaking-of-health/can-stress-lead-to-a-heart-attack" target="_self" title="Opens in same window.">stress</a> and see it as a challenge rather than a threat. Consider this a marathon and not a sprint. Practice slow, steady movements to approximate your desired behaviors and thoughts over time.</p> <p>Along the way, expect the unexpected, as life rarely goes as planned. Allowing yourself flexibility in thinking and planning can go a long way toward fostering good health and well-being.</p> <p>Try to view upcoming challenges as manageable based on your resources rather than a threat that must be changed or avoided. This builds up emotional and cognitive resources to assist you in facing those challenges. Create a list or a mental tally of the things you like about the season. The list may be short, but you can focus on these when times feel challenging.</p> <p>Over time and with practice, you can strengthen your emotional muscle and find that challenges get easier. Remember to think positively. For instance, if you tell yourself that today will be a bad day, you're more likely to experience a negative mood and feel overwhelmed. Instead, tell yourself that today will be a hard day, but you've tackled problems more significant than this in the past. Small changes matter and allow you to better prepare for the upcoming holiday season challenges.</p> <p><em><a href="/providers/lisa-hardesty-phd-lp" target="_self" title="Opens in same window.">Lisa Hardesty, Ph.D.</a>, is a clinical psychologist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Co-morbid medical and behavioral health conditions</li> <li>Integrated behavioral health</li> <li>Optimizing health and well-being</li> <li>Weight management</li> </ul>Ph.D., L.P.<p><strong>Education</strong></p> <ul> <li>Master's degree, Health and Clinical Psychology, Minnesota State University-Mankato</li> <li>Doctor of Philosophy degree, Western Michigan University-Kalamazoo</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Post Doctoral Fellowship, Health Psychology, Henry Ford Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Clinical Health Psychology, American Board of Professional Psychology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Psychology, Mayo Clinic College of Medicine and Science</li> </ul>Hardesty<img src="/-/media/shared-files/images/medical-professionals/full/mankato/lisa-hardesty-phdlp.jpg?h=280&iar=0&w=280&hash=0F1D1C9CA069ED45487CBB5A40FD588A" alt="Lisa Hardesty, Ph.D., L.P." width="280" height="280" DisableNVelocity="true" />{A9A6221E-C37E-4EAE-B151-BFE624FC511D}Lisa<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11683651Lisa Hardesty, Ph.D., L.P.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/national-files/images/hometown-health/2022/adding-ribbon-to-present-wrapping.jpg?h=370&iar=0&w=660&sc_lang=en&hash=85D6EE490055E33CECB2935AEC4963D6" alt="Adding ribbon to present wrapping" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Michele Halterman9/6/2023The number of Americans with diabetes is staggering. Discover the alarming statistics of this serious health concern, and learn how diabetes can be managed or prevented with lifestyle changes.Diabetes: Prevention and warning signs<p>The topic of diabetes as a serious health concern in the U.S. is nothing new. Most people understand that unhealthy lifestyle choices, such as a lack of physical activity and a diet high in saturated fat and sugar, put you at risk for diabetes and other health conditions.</p> <p>The number of Americans with diabetes is staggering. According to the Centers for Disease Control, 37.3 million people had diabetes in 2019 — 11.3% of the U.S. population.</p> <p>Approximately 96 million American adults — more than 1 out of 3 — have prediabetes, a health condition that occurs when blood sugar levels are higher than usual but not high enough yet to be diagnosed as Type 2 diabetes. Of those people with <a href="/hometown-health/speaking-of-health/ive-been-diagnosed-with-prediabetes-what-does-that-mean" target="_self" title="Opens in same window.">prediabetes</a>, 80% don't know they have it. Prediabetes puts you at increased risk for developing Type 2 diabetes.</p> <h2>What is diabetes?</h2> <p>Mayo Clinic defines diabetes mellitus as a group of diseases that affect how your body uses blood sugar, or glucose. Diabetes is a condition in which your body cannot manage the glucose level in your blood.</p> <p>In addition to <a href="/hometown-health/speaking-of-health/can-children-develop-type-2-diabetes" target="_self" title="Opens in same window.">Type 2 diabetes</a>, there is Type 1 diabetes, which is known as juvenile diabetes or <a href="/hometown-health/speaking-of-health/closing-the-loop-with-insulin-pumps" target="_self" title="Opens in same window.">insulin-dependent</a> diabetes and is a chronic condition. Some people develop diabetes during pregnancy, known as gestational diabetes.</p> <h2>What are the warning signs of diabetes?</h2> <h3>Common signs of Type 1 and Type 2 diabetes include:</h3> <ul> <li>Extreme hunger</li> <li>Fatigue</li> <li>Frequent infections</li> <li>Frequent urination</li> <li>Increased thirst</li> <li>Irritability</li> <li>Slow-healing sores</li> <li>Unexplained weight loss</li> </ul> <p>For people with prediabetes, symptoms often don't appear in the early stages. For those with Type 1, symptoms usually come on quicker and more severely.</p> <h2>How can I prevent or manage diabetes?</h2> <h3>While there is no way to prevent Type 1 diabetes, you can take steps to prevent or delay prediabetes or Type 2 diabetes complications:</h3> <ul> <li>Stay at a healthy weight. You have the final decision on what you eat and how active you are.</li> <li>Eat a <a href="/hometown-health/speaking-of-health/eat-the-rainbow-for-good-health" target="_self" title="Opens in same window.">diet rich in vegetables</a>, fruits, whole grains and lean sources of protein, and choose water over sweetened beverages. Limit unhealthy trans fats and heavily processed foods like cookies, candy and chips.</li> <li>Ensure your portions are within the recommended sizes. Using a smaller plate with meals is an easy way to control portion sizes.</li> <li>When dining out, keep in mind that restaurants tend to serve larger portions that can be up to double the amount of food you usually eat. To keep your meal portions similar to what you would eat at home, consider sharing a meal with someone else, choose a <a href="/hometown-health/speaking-of-health/going-out-for-lunch-how-to-stick-to-healthy-habits" target="_self" title="Opens in same window.">smaller meal</a> size like a lunch entrée rather than a dinner entrée, and eat slowly so you'll feel when you're full.</li> <li>Try to exercise at a moderate pace for 30 minutes a day most days of the week. Add activity to your day by taking a brisk walk, raking leaves or riding a bike. Running, weightlifting and high-intensity training can be included in your workout if you choose after receiving approval from your healthcare team.</li> </ul> <p>If you have questions or concerns about diabetes, talk with your healthcare team. If you're looking for ways to live a healthier life, help is available from your primary care provider, registered dietitian nutritionists and certified diabetes educators.</p> <p><em><a href="/providers/allyn-wergin-rdn" target="_self" title="Opens in same window.">Allie Wergin</a> is a <em>registered <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian nutritionist</a></em> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2023/raking-and-bagging-leaves.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6268AD5BA20CD319C38B1963ED963D85" alt="Raking and bagging leaves" width="660" height="370" DisableNVelocity="true" />DiabetesIf you have diabetes, no matter what type, it means you have too much glucose in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Michele Halterman5/1/2024If cooking a healthy meal at home seems like a reach, one approach can make it a reality. That's weekly meal planning. Yes, there's work upfront, but it saves time on the busy weeknights. Learn how.Timesaving tips for cooking healthy meals<p>Living a busy, fast-paced life can make it hard to find the motivation to cook a <a href="/hometown-health/speaking-of-health/use-95210-to-refresh-healthy-habits" target="_self" title="Opens in same window.">healthy meal</a> at home. However, learning some shortcuts in the kitchen can keep your <a href="/hometown-health/speaking-of-health/establishing-healthy-behaviors-that-stick" target="_self" title="Opens in same window.">healthy eating goals</a> on track and help you avoid <a href="/hometown-health/speaking-of-health/sensible-snacking" target="_self" title="Opens in same window.">grazing on unhealthy snacks</a>, grabbing the first thing you see in the fridge or going out for fast food.</p> <h2>Why cook at home?</h2> <p>Research shows that maintaining a <a href="/healthy-weight" target="_self" title="Opens in same window.">healthy weight</a> is challenging when you eat out too frequently. Restaurant portions often are super-sized and can easily contain a day's worth of calories and <a href="/hometown-health/speaking-of-health/is-sea-salt-healthier-than-table-salt" target="_self" title="Opens in same window.">sodium</a>.</p> <p>With a bit of planning, cooking at home can be doable and enjoyable.</p> <h2>Timesaving strategies</h2> <p>Menu planning is one of the best ways to cook healthy meals. Sure, meal planning takes time on the front end. But if done right, it saves you valuable time in the kitchen.</p> <h3>One easy way to start meal planning is to pencil in theme nights, such as:</h3> <ul> <li>Meatless Monday</li> <li>Taco Tuesday</li> <li>Leftover Wednesday</li> <li>Breakfast for dinner Thursday</li> <li>Fish Friday</li> <li>Soup and salad Saturday</li> </ul> <p>Set Sunday aside for planning and prepping meals for the week. That might be the day you treat yourself to a dine-in or take-out dinner.</p> <p>If you prefer to improvise, you can still create a healthy, balanced meal. <a rel="noopener" href="https://www.myplate.gov/whatsonmyplate" target="_blank" title="Opens in a new window.">Use the plate method</a> to evaluate your meal by asking:</p> <ul> <li>Do I have three food groups represented?</li> <li>Do I have the right portions?</li> </ul> <p><a href="/hometown-health/speaking-of-health/123-approach-to-eating-fruits-and-vegetables" target="_self" title="Opens in same window.">Start with the vegetables</a> since they should be the largest portion of your meal. If there aren't any planned for your meal, add carrot or celery sticks, sliced tomatoes or a spinach salad.</p> <h2>Step-by-step meal planning</h2> <h3>These steps can simplify and streamline your meal planning:</h3> <h4>Step 1: Set aside time twice a week for food prep.</h4> <p>Chop and cook ahead for the next three to four days. Pack veggies or meats in meal-sized portions for the fridge.</p> <h4>Step 2: Try batch cooking.</h4> <h5>Cook once for multiple meals. Here are some ideas:</h5> <ul> <li>Cook a big batch of brown rice. Use some for a side dish one day, in a casserole the next and in a stir fry the day after.</li> <li>Brown extra ground meat and divide it up for casseroles, tacos and salads. Refrigerate what you can use within three to four days and freeze the rest in recipe-ready portions.</li> <li>Prepare extra pasta and set aside some for a cold salad the next day.</li> <li>Make a large pot of homemade soup or chili and <a href="/hometown-health/speaking-of-health/freezing-preserves-food-freshness" target="_self" title="Opens in same window.">freeze</a> it in smaller portions.</li> <li>Mix a double recipe of meatloaf and divide it in half. Bake one half as a meatloaf, roll the other half into meatballs and freeze. You also can freeze leftover meatloaf slices for sandwiches.</li> <li>Simmer chicken breasts or a roast in the crockpot, and slice leftovers for sandwiches later. You also can freeze individual portions for a quick reheat later in the week.</li> </ul> <h4>Step 3: Overlap ingredients.</h4> <p>Think of different meals with similar ingredients and assign them to the same week's plan. For example, a meal of brown rice, chicken and sauteed vegetables one day can become a chicken, rice and veggie soup the next. The same basic ingredients can be used for veggie lasagna and veggie pizza. Prep all the veggies for a week's worth of meals.</p> <h4>Step 4: Recycle your menus.</h4> <p>Once you plan out a few weeks, repeat the menus. You'll know what worked and what didn't, so tweak your menus as needed.</p> <h2>Timesaving cooking ideas</h2> <h3>Mason jar meals</h3> <p>Try preparing meals in a Mason jar. They're portable, have fixed portions, and can be low in fat and sodium because you control the ingredients. Create a variety of salads, yogurt parfaits, scrambled eggs, pasta or overnight oats and pack them in each jar. Make ahead of time so they're ready to go when you are.</p> <h3>Sheet pan suppers</h3> <p>No one likes washing the dirty prep and cooking dishes. But you can cut down on the quantity of dishes by using a single sheet pan to bake a complete meal. Choose a larger sheet pan to bake salmon or chicken and roasted vegetables, chicken fajitas or a seafood boil. Cut items that take longer to cook, such as meat, potatoes and root vegetables, into smaller pieces so everything is done at the same time. Use the same concept for one-pot meals, such as chili, soups, stews and casseroles, to save on cleanup time.</p> <h3>Foil pack meals</h3> <p>For easy-to-clean-up meals, place a piece of fish, chicken or a ground beef patty on individual sheets of aluminum foil. Add frozen vegetables and seasonings and, if desired, sprinkle with a bit of cheese or add quartered small red potatoes. Securely fold the top and sides of the foil, and bake in the oven or cook on the grill. </p> <h3>Try these healthy meal ideas when you're in a hurry:</h3> <ul> <li><strong>Fried egg sandwich</strong><br /> Serve on a whole-grain English muffin along with a piece of fruit.</li> <li><strong>Light lunches</strong><br /> Mix-and-match tuna or hummus, whole-grain crackers, fruit and veggie sticks, and a glass of milk.</li> <li><strong>Main dish pasta salad</strong><br /> Mix leftover cold pasta with tuna or another protein, vegetables and light mayo.</li> <li><strong>Microwaved oatmeal</strong><br /> Pair with fruit and a hard-boiled egg.</li> <li><strong>Prepared frozen meals</strong><br /> Look for meals that include whole grains and have 600 milligrams or less of sodium per serving. Serve veggies or yogurt with fruit as sides.</li> <li><strong>Stir fry</strong><br /> Saute steak, chicken or tofu with frozen vegetables and brown rice.</li> <li><strong>Whole-grain pita pizza<br /> </strong>Add a side salad.</li> </ul> <h2>You're ready to meal plan</h2> <p>Remember, the key is to balance your meal by including at least three of the <a rel="noopener" href="https://www.usda.gov/media/blog/2017/09/26/back-basics-all-about-myplate-food-groups" target="_blank" title="Opens in a new window.">five food groups</a>: fruits, vegetables, grains, protein foods and dairy. Think about <a href="/hometown-health/speaking-of-health/eat-the-rainbow-for-good-health" target="_self" title="Opens in same window.">"eating the rainbow"</a> as you choose fruits and vegetables to reach the five to nine recommended servings per day.</p> <p>Healthy meal planning doesn't need to be difficult or time-consuming. Make a quick check to see what's in your <a href="/hometown-health/speaking-of-health/spring-into-better-health-pantry-edition" target="_self" title="Opens in same window.">pantry</a>, <a href="/hometown-health/speaking-of-health/spring-into-better-health-refrigerator-edition" target="_self" title="Opens in same window.">refrigerator</a> and <a href="/hometown-health/speaking-of-health/spring-into-better-health-freezer-edition" target="_self" title="Opens in same window.">freezer</a>. Then, based on those ingredients, create a plan and a weekly grocery shopping list to match.</p> <p><em><a href="/providers/kristi-wempen-rdn" target="_self" title="Opens in same window.">Kristi Wempen</a> is a registered dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Chronic kidney disease</li> <li>General health and wellness</li> <li>Weight management</li> </ul>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Minnesota State University-Mankato</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Iowa State University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul> <p><strong>Membership</strong></p> <ul> <li>Academy of Nutrition and Dietetics</li> </ul>Wempen<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kristi-wempen-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=BB7EFDC16603EA67B00B7CD0DBD528E1" alt="Kristi Wempen RDN" width="280" height="280" DisableNVelocity="true" />Kristi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14834341Kristi Wempen, R.D.N.1{2BEE5070-65FF-4406-9E59-103E06C5A535}<img src="/-/media/national-files/images/hometown-health/2024/meals-prepped-in-containers.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D48E298216EBDA3EBD465EE9DA64F9E5" alt="Meals prepped in containers" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller8/27/2019<p>Although crow’s feet and lines around your mouth and on your forehead indicate a life filled with laughter, they can make you look older than you feel. Don’t despair, though, as there are things you can do to return to a refreshed and well-rested look.</p>I don’t feel as old as the person I see in the mirror — what can I do to look refreshed?<p>There is nothing more startling that looking in the mirror and not recognizing your reflection. I’ve heard from patients that they woke one day to see their parent’s face staring back at them in the mirror. When did that happen? Although crow’s feet and lines around your mouth and on your forehead indicate a life filled with laughter, they can make you look older than you feel. Don’t despair, though, as there are things you can do to return to a refreshed and well-rested look.</p> <p>The first step to looking refreshed is to figure out what is causing you to appear older than you feel. It could be fine lines, wrinkles, saggy skin, droopy eyelids, uneven skin tone and texture, or a combination of these. Then you can explore treatment options to address these trouble areas. There are many nonsurgical options to help with fine lines, wrinkles and saggy skin, while droopy eyelids and saggy eyebrows would require a surgical procedure.</p> <h2>Botox</h2> <p>A nonsurgical treatment option for facial lines and wrinkles is <a rel="noopener" href="http://www.mayoclinic.org/tests-procedures/botox/basics/definition/prc-20009036" target="_blank" title="Opens in a new window.">Botox injections</a>. Botox uses various forms of <a href="/hometown-health/speaking-of-health/is-botox-the-fix-for-all-facial-wrinkles" target="_self" title="Opens in same window.">botulinum toxin to temporarily paralyze or relax muscle activity</a> and is effective for wrinkles caused by muscle movement, such as those when you smile, laugh or squint. Carefully placed Botox injections can restore a youthful appearance to facial skin for three to five months.</p> <h2>Fillers</h2> <p>As you age, natural collagen and elastin in your skin lessens. The result is dryer, thinner skin that is less well-supported, so fine lines and wrinkles appear. Fillers, such as hyaluronic acid (Juvederm) or other injections, as well as laser skin resurfacing, are nonsurgical options to lift the skin and smooth out lines and wrinkles. They restore volume loss and give you a fresher appearance. Your natural beauty can be restored as the silhouette of your face is returned.</p> <h2>Surgical procedures</h2> <p>Finally, sagging skin can cause you to look older. For example, eyebrows tend to slide as you age and can make you look tired, angry or sad. Droopy eyelids and puffy bags below your eyes can make you look older and more tired than you actually feel, not to mention interfere with your vision. In these situations, your surgeon may recommend surgical procedures, such as a blepharoplasty. Some of these may be covered by insurance, while others are considered cosmetic.</p> <h2><span style="color: #333333; font-size: 13px;">Don’t let the mirror bring you down. Learn about the many treatment options, and discuss them with your healthcare provider so you can appear refreshed and youthful every time you look the mirror.</span></h2> <p><em><a href="/providers/yvonne-pierpont-md" target="_self" title="Opens in same window">Yvonne Pierpont, M.D.</a>, is a plastic surgeon in <a href="/services-and-treatments/plastic-and-reconstructive-surgery" target="_self" title="Opens in same window">Plastic & Reconstructive Surgery</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Arm lifts (brachioplasty)</li> <li>Body contouring</li> <li>Body lifts</li> <li>Breast augmentation</li> <li>Breast cancer</li> <li>Breast reduction</li> <li>Eyelid lift or eyelid surgery (blepharoplasty)</li> <li>Mastectomy </li> <li>Oculoplastics</li> <li>Skin cancer and reconstruction</li> <li>Skin removal surgery</li> <li>Thigh lifts</li> <li>Tummy tucks (abdominoplasty)</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Maryland School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Plastic Surgery, University of South Florida</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Facial Plastic and Breast and Body Surgery, Clevens Face and Body Specialists</li> <li>Research, University of South Florida</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Plastic Surgery </li> </ul> <p><strong>Membership</strong></p> <ul> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Plastic Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Pierpont<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/yvonne-pierpont-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=31D9B46DB7EACA47CE4C2E20F1944E0F" alt="Yvonne Pierpont, M.D." width="280" height="280" DisableNVelocity="true" />Yvonne<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20840870Yvonne Pierpont, M.D.1{3D1714E2-ECE8-4D0A-98A0-A4318C6DA2C3}<img src="/-/media/national-files/images/hometown-health/2018/female-looking-in-a-mirror.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3B3A32C83E6ACC21A491BAE328126FB1" alt="Female looking in a mirror" width="660" height="370" DisableNVelocity="true" />Plastic and Reconstructive SurgeryPlastic and reconstructive surgery provides services that not only include cosmetic or aesthetic surgery, but also surgical repair of congenital deformities, laser surgery, postsurgical reconstruction, such as breast, head and neck defects, and microsurgery.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller12/17/2018<p>Medication synchronization is a prescription autofill program. Read how Deb Gregory's pharmacy team coordinated automatic medication refills and synced fill schedules to make life a little easier for her.</p>Medication synchronization increases prescription efficiency<img height="370" alt="Pharmacist and patient with prescription" width="660" src="/-/media/national-files/images/hometown-health/2018/pharmacist-and-patient-with-prescription.jpg?sc_lang=en&hash=B7244AA6EC66C5DB650F9F760676D553" class="img-responsive"> <p>A new medication synchronization program at <a href="/locations/osseo" target="_self" title="Opens in same window.">Mayo Clinic Health System – Oakridge in Osseo</a> is making the pick-up process easier and quicker for patients like Deb Gregory.</p> <p>“Because I’m on many medications, I was making multiple trips to the pharmacy because they were coming due at different times,” says Deb, 62, a retired teacher from Osseo, Wisconsin.</p> <p>Medication synchronization, or med sync for short, is a prescription autofill program. Pharmacists work with patients to coordinate automatic refilling of medications and sync fill schedules.</p> <h4>ONE-STOP PRESCRIPTIONS</h4> <p>“We oversee filling prescriptions for patients,” says Michael Whittlinger, a pharmacist who helped start the program. “If the medication needs refills or is expired, we help to manage that ahead of time so the patient is not surprised by coming in and learning there are no refills available. We’re trying to make things as easy as possible.”</p> <p>About 250 patients in Osseo are enrolled in the optional program. Those who prefer to call in refills, speak with a pharmacist or use Patient Online Services, the patient portal, can continue to do so.</p> <p>In addition to making the process more convenient for patients and cutting down trips to the pharmacy, it also encourages medication adherence. Sometimes patients may find that they miss taking a dose here and there. With medication synchronization, the patient’s pharmacy team is watching the fills, which may increase the likelihood that the patient stays on track by adding a higher degree of accountability.</p> <h4>INCREASED EFFICIENCY</h4> <p>Efficiency was a factor behind launching the program — not just for patients, but also for pharmacy staff. Tracking when medications are due allows staff to refill prescriptions during slower times versus having refills called in or requested in an urgent manner.</p> <p>“It’s a win-win,” Michael says. “It really helps our workflow quite a bit and helps patients get prescriptions when they are needed.”</p> <p>Prescribers have responded positively, as well. Medication synchronization confirms that patients are picking up medications as prescribed and clearly shows dispense history.</p> <p>Deb, who has diabetes and heart issues and has undergone joint replacement surgeries, learned of the program through the pharmacy.</p> <p>“They let me know about it and asked if I would be interested in trying it,” she says. “I thought it was a great idea.”</p> <p>She now has one monthly pickup for all of her medications.</p> <p>“It’s really nice. I get a notification that my prescriptions are filled and usually ahead of when I actually need them,” Deb says. “I don’t have to go in that day, but they’re ready for me, which is just awesome.”</p> <p>She adds that she appreciates still being able to ask questions of her pharmacist when she comes in.</p> <p>“They’re very cordial, very helpful — none of that has changed,” Deb says. “This is just a nice added feature.”</p> <p><a href="/services-and-treatments/pharmacy" target="_self" title="Opens in same window.">Check with your local pharmacy</a> for more information about the medication synchronization program.</p><img src="/-/media/national-files/images/hometown-health/2018/pharmacist-and-patient-with-prescription.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B8E5E184BC1EDEC552DEC3A401BCA785" alt="Pharmacist and patient with prescription" width="660" height="370" DisableNVelocity="true" />Dawn Haller11/30/2022<p>The holidays are magical time of the year. Make sure your children or young guests are kept safe with these helpful tips.</p>8 tips for keeping children safe during the holidays<p>The hustle and bustle of the holiday season can be a fun, exciting time. However, holiday decorations, parties and cold weather can threaten children.</p> <h2>Keep these safety tips in mind while preparing for the holidays:</h2> <h3>1. Manage your Christmas tree.</h3> <p>If you have a real tree, ensure the tree stand is always filled with water so the tree doesn't dry out and pose an increased fire hazard. If you buy an artificial tree, make sure it is made from fire-retardant material. Make sure the stand is flat on the ground, and decorate the tree to equally distribute weight.</p> <h3>2. Keep flames away.</h3> <p>Don't leave children alone in a room with lighted candles, matches, lighters, fireplaces, or any other sources of flame or heat.</p> <h3>3. Watch for tempting seasonal decor.</h3> <p>Keep decorations out of reach of children and secured to the wall. Any object small enough to fit through a toilet paper tube can obstruct a child's airway. Closely supervise children if they're helping you decorate, especially when handling lighting, ornaments and breakable objects.</p> <h3>4. Keep plants out of little hands.</h3> <p>Keep mistletoe, holly berries and poinsettias out of reach of children, as each is toxic when ingested.</p> <h3>5. Remember electricity safety.</h3> <p>Use power strips with built-in circuit breakers. Avoid putting too many plugs into one electrical outlet. Keep cords out of the way or behind furniture, and insert electrical outlet covers into unused outlets. Purchase lights with the UL Listed mark, which certifies that the product has been tested to meet safety requirements.</p> <h3>6. Find safe toys.</h3> <p>Make sure your children's toys are age-appropriate and the batteries cannot be easily removed. Batteries shaped like disks, or button batteries, pose a choking risk to young children. Avoid placing gifts under the tree that contain glass, perfume or cologne, poisonous substances or sharp materials.</p> <h3>7. Monitor alcohol in the home.</h3> <p>Keep alcohol out of reach of children. Quickly clean up leftover drinks.</p> <h3>8. Bundle up and use safety gear.</h3> <p>Dress children properly for the weather, making sure that their hands, feet and heads are covered. Supervise children and make sure they wear the correct safety gear for sledding, skiing, snowboarding, ice skating and other outdoor activities.</p> <p>Carefully inspecting your home and taking care of any safety hazards can ensure you and your children have a happy and safe holiday season. Get additional <a href="/topics/safety" target="_self" title="Opens in same window.">safety information</a> for you and your family.</p> <em><a href="/providers/peter-reisner-md" target="_self" title="Opens in same window.">Peter Reisner, M.D.</a>, sees patients in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/chetek" target="_self" title="Opens in same window.">Chetek</a>, Wisconsin.</em>M.D.<p><strong>Education</strong></p> <ul> <li>University of Texas Medical Branch</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Practice</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Reisner<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/peter-reisner-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=E4299ECA7A6FB83591D4D4F91D0769D6" alt="Peter Reisner, M.D." width="280" height="280" DisableNVelocity="true" />Peter<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13818422Peter Reisner, M.D.1<img src="/-/media/national-files/images/hometown-health/2022/toddler-by-holiday-lights.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1A95152A19731162642E7B814A4358D6" alt="Toddler by holiday lights" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Dawn Haller12/13/2018<p>Did you know that truck driving is among the most hazardous occupations in the U.S.? Fortunately, there are steps to take to improve and maximize the health and safety of professional drivers.</p>7 steps to take to maximize health, safety of professional drivers<img height="370" alt="Trucking Safety" width="660" src="/-/media/national-files/images/hometown-health/2018/trucking-safety.jpg?sc_lang=en&hash=D7DEB431375F89F68063A93A452128A5" class="img-responsive"> <p>Did you know that truck driving is among the most hazardous occupations in the United States? It’s true. Motor vehicle accidents account for about 40 percent of work-related deaths each year. Workers who are on the road are continually at risk for involvement in serious motor vehicle collisions. Furthermore, drivers often find themselves working irregular hours and can be away from home for long periods of time, making it difficult to get find time to exercise and eat a healthy diet. Fortunately, there are many steps to take to help improve the overall health and well-being of drivers.</p> <p>Here are a seven considerations for employers and professional drivers to ensure safe travels with every mile on the road:</p> <h4>1. Hard wire safety measures.</h4> <p>When we think about truck driver health, the first thing that often comes to mind is the sedentary lifestyle and what can be done to promote regular exercise and a healthy diet. Although this is important to address, there are several other safety measures that take priority.</p> <p>First and foremost, all truck drivers and their passengers should wear seat belts when driving. Wearing a seat belt can reduce the risk of death by 80 percent in the case of a serious accident. For employers, it’s important to make sure that all trucks are equipped with the proper seat belts and that the importance of compliance with seat belt laws is strictly enforced.</p> <p>Employers should make sure that all of their commercial vehicles are routinely inspected to ensure that vehicles are in proper working order and that all safety related equipment is in optimal condition. Regular truck maintenance can reduce noise, which can protect drivers from work-related hearing loss. It also can reduce excessive vibration that, in some cases, can cause osteoarthritis and chronic back problems with long-term exposure.</p> <h4>2. Prohibit or limit electronic device use while driving.</h4> <p>With the increasing use of cellphones, distracted driving has become a growing problem in the U.S. The Federal Motor Carrier Safety Administration (FMCSA) currently prohibits the use of hand-held cellphones while transporting. The use of hands-free devices is still permitted. However, these devices can still distract drivers and are probably not any safer. The use of hands-free devices has been associated with motor vehicle collision rates that are similar to what has been seen for drivers who use hand-held devices.</p> <p>Many trucking companies have taken steps to limit cellphone use among drivers. Some employers have even banned the use of all electronic devices while driving. Drivers should be encouraged to pull over and stop if they plan to use a cellphone or other hand-held device. Distracted driving is a major cause of serious accidents, and truck drivers should also be on the lookout for drivers around them who may be driving distracted. </p> <h4>3. Stay awake. </h4> <p>In addition to distracted driving, another major threat to driver safety is drowsy-driving. According to the Centers for Disease Control and Prevention (CDC), 1 in 25 drivers report having fallen asleep while driving in the past 30 days. Risk factors for falling asleep at the wheel include not getting enough sleep every night, shift work with an irregular sleep schedule, an undiagnosed sleep disorder such as sleep apnea, and the use of medications that cause drowsiness.</p> <p>Employers should actively take steps to make sure their drivers have a regular sleep schedule and are getting adequate sleep. Flexibility should be built into drivers’ schedules to allow for breaks when they feel tired. Drivers also should be given sufficient time to meet deadlines and actively encouraged to pull over when they are tired. When employers are heavily focused meeting tight deadlines, it can push drivers to their limits, increasing the chances for a serious accident. Although motor vehicle crashes may appear to be uncommon occurrences, it is well worthwhile to take preventive measures as the consequences can be costly when they do happen.</p> <h4>4. Consider important preventive screenings.</h4> <p><a href="/hometown-health/speaking-of-health/do-i-have-sleep-apnea" target="_self" title="Opens in same window.">Sleep apnea</a>, a common cause of drowsy driving, has been a major topic of discussion in recent years. Drivers with sleep apnea are known to have increased accident rates compared to drivers without sleep apnea. Major risk factors for sleep apnea include obesity, high blood pressure, having a large neck circumference and daytime sleepiness. The diagnosis of sleep apnea usually is confirmed with an overnight sleep study. In many cases, testing can be performed in a patient’s own home without the need to go to the hospital.</p> <p>When drivers with sleep apnea are adequately treated, it reduces daytime sleepiness, and improves overall concentration and awareness. It also can  reduce blood pressure and decrease a driver’s overall risk of having a heart attack or stroke. Many employers are starting to offer routine sleep apnea screening for their employees to help reduce accident risk and improve overall worker health.</p> <h4>5. Encourage a healthy lifestyle.</h4> <p>When on the road for long periods of time it can be challenging to exercise regularly and eat a healthy diet. Drivers should strive for at least 150 minutes of moderate exercise activity, such as brisk walking, each week. Exercise schedules often can be planned before a driver sets off on a trip. Preplanning and sticking to a routine can help improve compliance with regular physical activity recommendations.</p> <p>Employers may consider instituting programs in which they monitor how many steps their drivers are taking each day using electronic devices, such as cellphones and electronic fitness trackers. Regular exercise and a healthy diet not only decrease the risk of heart disease, diabetes, cancer and other health issues, it also improves concentration and awareness on the road, and can reduce chances of motor vehicle collisions. </p> <h4>6. Terminate tobacco use.</h4> <p>For those who use tobacco products, smoking cessation is the single most important thing one can do to improve overall health and well-being. Employers should strongly encourage smoking cessation among their drivers. This may include offering incentives and rewards, as well as providing low-cost access to smoking cessation programs and medical providers. Quitting smoking is a difficult undertaking, and the chances for long-term success have been shown to be substantially improved with medical help and supportive services.</p> <h4>7. Be vigilant. </h4> <p>Although commercial drivers are required to obtain medical clearance to drive at a minimum of every two years, employers still should remain vigilant in monitoring the health of their workers. If an employee has unexpectedly been out of work for an extended period of time, this could be a sign that a driver may have a significant underlying medical problem. If an employer has concerns that an employee may have developed a new medical condition that could impair their ability to drive, the employer can request that the driver undergo a return-to-work or fitness-for-duty medical evaluation to ensure that they are safe to drive and meet medical guidelines. Having pre-established protocols in place for how to handle medical leave and return to work after an absence can be a valuable resource for employers. </p> <p>At the end of the day, employers and drivers should work together to identify and address specific health needs and concerns as they arise. A culture of safety and partnership can go a long way toward maximizing the productivity of an organization. There are many hazards on our roadways, and it’s important to remember that the biggest threats to health and safety are still some of the most obvious and well-known hazards. It’s important not to underestimate the importance of the basics, such as wearing a seatbelt and quitting smoking. Tackling these key issues will improve the health and safety of drivers, and the community as a whole.</p> <p><em><a href="/providers/scott-riester-md-phd" target="_self" title="Opens in same window.">Scott Riester, M.D., Ph.D.</a>, sees patients in <a href="/services-and-treatments/occupational-health" target="_self" title="Opens in same window.">Occupational Medicine</a> in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a> and <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota.</em></p><ul> <li>Occupational related musculoskeletal disorders</li> <li>Research interests in clinical and translational sciences</li> </ul>M.D., Ph.D.<p><strong>Education</strong></p> <ul> <li>Medical degree at the University of Toledo College of Medicine in Toledo, Ohio</li> <li>Ph.D. in clinical and translational sciences at Mayo Clinic in Rochester, Minnesota</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Orthopedic surgery residency and a clinician investigator program at Mayo Clinic in Rochester, Minnesota</li> <li>Occupational medicine residency at HealthPartners in St. Paul, Minnesota</li> </ul>Riester<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/scott-riester-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=C0767D9F8D7F5B4453507460B029F2C0" alt="Scott Riester, M.D." width="280" height="280" DisableNVelocity="true" />Scott<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15076415Scott Riester MD PhD1<img src="/-/media/national-files/images/hometown-health/2018/trucking-safety.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9AF00588A92F5D95C721B687A0D76FDD" alt="Person buckling up in big truck" width="660" height="370" DisableNVelocity="true" />Occupational MedicineBusiness success depends upon the productivity of the workforce. Occupational medicine helps businesses and organizations prevent and manage occupational and environmental injuries, illnesses and disabilities.Dawn Haller2/21/2023Feeling overwhelmed and stressed? It can be the challenge of balancing the pressures of work and school with the desire to connect with others. Here are five tips to keep stress manageable.5 tips to manage stress<p>In today's society, stress and change often are thought of as the same thing. Stress is a physiological and psychological response to a change in a situation the body and mind find to be overwhelming.</p> <p>With the fast pace of work and home, being constantly inundated with technology and still wanting to have time to connect with those around you, life can feel overwhelming and stressful at times. You may often ask yourself how you should manage stress.</p> <h2>Try these five tips to manage stress and reduce the overall stress of day-to-day activities:</h2> <h3>1. Use guided meditation.</h3> <p><a rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/meditation/vid-20084741" target="_blank" title="Opens in new window.">Guided meditation</a> is a great way to distract yourself from the stress of day-to-day life. There are many guided meditations available online that can help you find five minutes of centered relaxation.</p> <h3>2. Practice deep breathing.</h3> <p><a href="/hometown-health/speaking-of-health/mindfulness-meditation-improve-your-quality-of-life" target="_self" title="Opens in same window.">Deep breathing</a> is a great way to reduce the activation of your sympathetic nervous system, which controls the body's response of fight or flight to a perceived threat. Deep breaths taken in for a count of five seconds, held for two seconds and released for a count of five seconds, can help activate your parasympathetic nervous system to rest and digest, which helps reduce the overall stress and anxiety you may be experiencing.</p> <h3>3. Maintain physical exercise and good nutrition.</h3> <p><a href="/hometown-health/speaking-of-health/establishing-healthy-behaviors-that-stick" target="_self" title="Opens in same window.">Physical exercise and nutrition</a> are two important components in how you respond to stress. When your body is healthy, your mind can be healthy and vice versa. Physical exercise is proven to be a great stress reliever and also helps to improve your overall quality of life. Nutrition is important because stress can deplete certain vitamins, such as A, B complex, C and E. Maintaining proper nutrition not only helps your body feel better, but your mind as well, which allows you to better combat stress.</p> <h3>4. Manage social media time.</h3> <p>Spending time on social media sites can become stressful, not only by what you might see on them, but also because the time might best be spent enjoying visiting with friends, being outside enjoying the weather or reading a great book. In addition, many people use social media at night, which may worsen sleep due to increased stress at the exact time people are trying to wind down for the evening, resulting in fewer overall hours of quality sleep.</p> <h3>5. Connect with others.</h3> <p>Humans are social beings. You need to have <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/friendships/art-20044860" target="_blank" title="Opens in a new window.">connections with people</a> to feel supported. Finding a sense of community, whether at work, with a religious organization or through shared activities, such as organized sports, is important to your well-being. Enjoying a shared activity allows you to find support and foster relationships that can be supportive in difficult times.</p> <p><a href="/providers/brian-hesler-md" target="_self" title="Opens in same window."><em>Brian Hesler, M.D.</em></a><em>, is a psychiatrist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a>, Minnesota.</em></p><ul> <li>Anxiety</li> <li>Bipolar disorder</li> <li>Depression</li> <li>Dual diagnosis</li> <li>Schizophrenia</li> </ul>M.D.<p>I believe in the patient-centered, individual approach to treating mental health. Collaboration between inpatient-stabilization providers and consistent outpatient providers is the cornerstone of delivering high quality care.</p> <p>I enjoy the outdoors with my dog. I have a small farm in Wisconsin, but I am originally from Chicago.</p><p><strong>Education</strong></p> <ul> <li>University of Illinois College of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Anesthesiology, Cleveland Clinic Foundation</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Psychiatry, Rush University Medical Center</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Clinical Research, Cleveland Clinic Foundation</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Psychiatry, American Board of Psychiatry and Neurology</li> </ul>Hesler<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/brian-hesler-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=0E7711987358B86719CC2FE323ECE5FE" alt="Brian Hesler, M.D." width="280" height="280" DisableNVelocity="true" />Brian<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30190397Brian Hesler, M.D.1{C4130004-0F31-48C4-AC9F-A4350A75AB24}|{2B88C934-922C-4130-B661-197B59D83899}<img src="/-/media/national-files/images/hometown-health/2023/bearded-person-laughing.jpg?h=370&iar=0&w=660&sc_lang=en&hash=012AB89C73A8B3A5A64232BFA35AB262" alt="Bearded person laughing" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Dawn Haller1/29/2019<p>Staying heart healthy can be a challenge — especially when good intentions bump into balancing work, family and taking care of yourself. Our Cardiology staff share tips for combating some common pitfalls of heart health.</p>Heart-healthy tips from the front line<img height="370" alt="Hands holding a virtual heart" width="660" src="/-/media/national-files/images/hometown-health/2019/hands-holding-a-virtual-heart.jpg?sc_lang=en&hash=E68C25657A66CC7109928F644477A9C6" class="img-responsive" /> <p>Staying heart healthy can be a challenge — especially when your good intentions bump into your real life. It’s hard to balance work, family and taking care of yourself.</p> <p><a href="/providers/anita-anderson-pac" target="_self" title="Opens in same window.">Anita Anderson</a>, a physician assistant, and Emran Mohammad, a certified nurse practitioner, both in <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">Cardiology</a> at <a href="/locations/mankato" target="_self" title="Opens in same window.">Mayo Clinic Health System in Mankato</a> share tips for combating some common pitfalls of heart health:</p> <h4>Subdue stress</h4> <p>When you’re stressed, your body releases adrenaline, providing the fuel for the fight-or-flight response needed to help you cope with a big challenge — like running from a lion. That burst of adrenaline may have helped keep our ancestors alive. But today, it’s an oversized response to the threats of modern life, such as work deadlines or disagreements with a family member. In fact, the stress response has become a threat itself as it may lead to <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410" target="_blank" title="Opens in a new window.">high blood pressure</a>, which is a risk factor for <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/coronary-artery-disease/symptoms-causes/syc-20350613" target="_blank" title="Opens in a new window.">coronary artery disease</a>. It also may lead to <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/heart-arrhythmia/symptoms-causes/syc-20350668" target="_blank" title="Opens in a new window.">heart rhythm disturbances</a>, and even <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/heart-failure/symptoms-causes/syc-20373142" target="_blank" title="Opens in a new window.">heart failure</a>. That’s why it’s so important to learn to manage stress, Anita says.</p> <p>“Our modern stressors are part of our everyday lives,” Anita says. “They aren’t going to go away, so we need to learn to deal with them in a healthy way. I find I’m much better able to cope with stressful days when I’m getting regular exercise, and making time to see friends and family. If I do find myself feeling anxious in a particular situation, I typically take a few deep breaths or go for a short, one-to-two minute walk. It also is helpful to decompress with someone who is close to me and not keep all my emotions bottled inside. All of this has a way of calming me down.”</p> <h4>Schedule sleep</h4> <p>It may seem harmless to skimp on sleep. But there’s a cost to trying to get by on too little. One study found adults over 45 who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night.</p> <p>“It can be hard to power down at night,” Emran says. “Especially with our use of electronics. It’s easy to tell yourself you’re just going to peek at social media for a minute or answer one more email. But that can creep into what should be your sleeping time. Instead, try using technology to help you get to bed. I set an alarm on my phone for around 30 minutes before I want to be in bed. Then I turn off my electronics, get ready for bed and spend some time reading a book or magazine before going to sleep.”</p> <h4>Cleanliness is next to ...</h4> <p>One more tip from the heart pros: Make clean hands and teeth a priority. There seems to be a connection between <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/endocarditis/symptoms-causes/syc-20352576" target="_blank" title="Opens in a new window.">gum disease and heart disease</a>, so brush and floss every day. And there are a number of viruses and types of bacteria that can lead to dangerous heart infections. Frequent hand-washing can help you avoid infection.</p> <h5>Read more about how to keep your heart healthy:</h5> <ul> <li>Read more <a rel="noopener noreferrer" href="https://mayoclinichealthsystem.org/hometown-health?topic=Heart%20Health" target="_blank" title="Opens in a new window.">heart health blogs</a>.</li> <li>Learn how to <a href="/hometown-health/speaking-of-health/clean-up-your-hand-washing-skills" target="_self" title="Opens in same window.">clean up your hand-washing skills</a>.</li> <li>Try <a href="/hometown-health/speaking-of-health/5-ways-to-get-better-sleep" target="_self" title="Opens in same window.">five strategies to get better sleep</a>.</li> </ul><img src="/-/media/national-files/images/hometown-health/2019/hands-holding-a-virtual-heart.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F32C1CFC7A1ADA2B9AA8290306BD4878" alt="Hands holding a virtual heart" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller1/31/2023Interval training makes your heart alternate between working hard and recovering. Learn why this style of training has big benefits, and get started with a training plan.Interval training for heart health<p>When it comes to exercise, what's best for your heart: slow and steady or fast and furious?</p> <p>How about a combination of both? Interval training — alternating short bouts of higher-intensity effort with longer bouts of less-intense activity — has big benefits for your heart. Interval training makes your heart alternate between working hard and recovering.</p> <h3>The benefits of doing this work-and-recovery pattern multiple times in a single workout include:</h3> <ul> <li>Improving cardiorespiratory fitness, increasing your body's ability to consume oxygen by making your heart and lungs stronger and more efficient.</li> <li>Increasing the efficiency of your body's energy systems.</li> <li>Promoting preservation of lean muscle while promoting fat loss.</li> <li>Shortening the length of your workouts by producing the same output in a shorter amount of time.</li> </ul> <p>If you have a health condition, consult your health care team before increasing or changing your exercise routine. If you are starting an exercise program, wait at least two weeks before adding interval training to your routine.</p> <h2>Interval training plan</h2> <h3>To try it yourself, follow this 20- to 40-minute plan, adapted from Mayo Clinic:</h3> <ol> <li>Walk slowly, working up to a moderate pace for five minutes.</li> <li>Increase your speed so you're walking briskly.</li> <li>After five minutes of brisk walking, increase your speed to jog or walk faster, or add a grade on the treadmill for 30 seconds to two minutes.</li> <li>Once it gets difficult or your breathing becomes heavy, slow down to walking at a moderate pace for one to three minutes.</li> <li>Repeat steps two, three and four for 10 to 30 minutes.</li> <li>To cool down, walk at a slower pace for five minutes.</li> </ol> <p>If you're already a runner, alternate jogging and sprinting in steps 2 to 4.</p> <p>For general fitness, aim for at least 30 minutes of moderate aerobic exercise most days of the week. To add interval training to your exercise routine, substitute two to three days of interval training for your regular workout.</p> <p>For optimal heart health, also add two to three days of strength training a week. If you do the correct amount of exercise, you should feel good when you finish your workout.</p> <h2>Get more information about fitness:</h2> <ul> <li>Learn how to <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887" target="_blank" title="Opens in a new window.">measure exercise intensity</a>.</li> <li>Include these<a href="/hometown-health/speaking-of-health/the-5-elements-of-fitness" target="_self" title="Opens in same window."> five elements of fitness</a> into your routine.</li> <li>Get a <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962" target="_blank" title="Opens in a new window.">5K run/walk seven-week training schedule for beginners</a>.</li> <li>Find <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://mayoclinichealthsystem.org/topics/exercise-and-fitness" target="_blank" title="Opens in a new window.">fitness classes and articles</a>.</li> </ul> <p><em><a href="/providers/melinda-hahm" target="_self" title="Opens in same window.">Melinda Hahm</a> is a clinical exercise physiologist in <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">Cardiology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Diseased population</li> <li>Helping patients to find ways to become more physically active and incorporate exercise into their lifestyle</li> </ul>ACSM-CEP<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Exercise Physiology, Winona State University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Clinical Exercise Physiologist, American College of Sports Medicine</li> <li>Senior Fitness Training Specialist, American Academy of Health and Fitness</li> </ul>Hahm<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/melinda-hahm.JPG?h=280&iar=0&w=280&sc_lang=en&hash=07CDEFA0A5AA9AA76DB482AC9AF90A59" alt="Melinda Hahm" width="280" height="280" DisableNVelocity="true" />Melinda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13271296Melinda Hahm, ACSM-CEP1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/national-files/images/hometown-health/2023/white-smartwatch-on-wrist.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1E5AAB2A66F3369B8D02BACB6C63BC5C" alt="White smartwatch on wrist" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller1/24/2019<p>Heart disease is the most common cause of death among both men and women in the U.S. But women have unique signs and risk factors that may still be overlooked or misunderstood.</p>Women and heart disease: Understanding unique signs, risks<img height="370" alt="Women talking around a laptop" width="660" src="/-/media/national-files/images/hometown-health/2019/women-talking-around-a-laptop.jpg?h=370&w=660&sc_lang=en&hash=63D2C1555F1BA8251FD640B629348AFC" class="img-responsive" style="height: 370px; width: 660px;" /> <p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/heart-disease/symptoms-causes/syc-20353118" target="_blank" title="Opens in a new window."><span>Heart disease</span></a> is the most common cause of death among both men and women in the U.S. It’s a fact that still surprises many people.</p> <p>“For generations, heart disease was thought of as a man’s disease,” says <a href="/providers/breno-pessanha-md" target="_self" title="Opens in same window.">Breno Pessanha, M.D.</a>, a cardiologist at Mayo Clinic Health System in <a href="/locations/faribault" target="_self" title="Opens in same window.">Faribault</a> and <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota. </p> <p>Today, there’s a growing awareness of the impact heart disease has on women. But women have unique signs and risk factors that may still be overlooked or misunderstood.</p> <h4>Women's heart attack symptoms</h4> <p>Like men, most women who have <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/heart-attack/symptoms-causes/syc-20373106" target="_blank" title="Opens in a new window.">heart attacks</a> experience chest pain, pressure or discomfort. But those often aren’t their most prominent symptoms.</p> <p>Instead, women are more likely to report:</p> <ul> <li>Neck, jaw, shoulder, upper back or abdominal discomfort</li> <li>Shortness of breath</li> <li>Pain in one or both arms</li> <li>Nausea or vomiting</li> <li>Sweating</li> <li>Lightheadedness or dizziness</li> <li>Unusual fatigue</li> </ul> <p>Dr. Pessanha says it’s important for women experiencing these symptoms to call 911.</p> <p>“Women sometimes downplay their symptoms or attribute them to something other than a heart attack,” says Dr. Pessanha. “Getting help quickly is important to minimize damage to the heart.”</p> <h4>Unique risk factors</h4> <p>Women’s risk factors also differ from men’s. Some risk factors affect both women and men, but not equally. Smoking, <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/diabetes/symptoms-causes/syc-20371444" target="_blank" title="Opens in a new window.">diabetes</a>, mental stress and <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007" target="_blank" title="Opens in a new window.">depression</a> all play a bigger role in women developing heart disease.</p> <p>Other risk factors belong to women alone. Pregnancy complications, such as <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/preeclampsia/symptoms-causes/syc-20355745" target="_blank" title="Opens in a new window.">preeclampsia</a> or gestational diabetes, can increase the chance a woman will develop <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410" target="_blank" title="Opens in a new window.">high blood pressure</a>, diabetes and heart disease later in life. The drop in estrogen during menopause also can increase a woman’s chances of developing heart disease.</p> <h4>Hormone replacement therapy and your heart</h4> <p>In the 1980s and 1990s, hormone therapy often was prescribed to help treat some of the symptoms women experience during menopause. But concerns arose about whether the therapy increased the likelihood of developing heart disease. Researched showed therapy that combined two hormones — estrogen and progestin — did slightly increase the risk of developing cardiovascular disease. But for women using estrogen alone, there was no increase.</p> <p>“Women should talk with their provider about menopause hormone therapy,” <a href="/providers/andrea-branson-apnp" target="_self" title="Opens in same window.">Andrea Branson</a>, a nurse practitioner in Cardiology at <a href="/locations/la-crosse" target="_self" title="Opens in same window.">Mayo Clinic Health System in La Crosse</a>, Wisconsin, says. “The benefits and risks depend on age, as well as the age they reached menopause.”</p> <h4>Prevention</h4> <p>Staying heart healthy is the same for women and men. “Eat right, exercise and maintain a healthy weight. If you smoke, quit. Learning to manage stress is important, too.” says Andrea. “And if you’ve been diagnosed with heart disease, follow your provider’s treatment recommendations.”</p> <p>Read more stories about <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://mayoclinichealthsystem.org/hometown-health?topic=Heart%20Health" target="_blank" title="Opens in a new window.">heart health</a>.</p><img src="/-/media/national-files/images/hometown-health/2019/women-talking-around-a-laptop.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E060CC9B380E6AE06BBA3669CEEB6521" alt="Women talking around a laptop" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Michele Halterman5/4/2022<p>When people struggle to cope with stressful situations, depression and anxiety become more noticeable. Learn how to identify the symptoms, and get coping tips.</p>Identifying signs of anxiety and depression<p>What is stress, and what happens when you can't cope well with it?</p> <p>Stress can present itself after being fired from a job, going through a divorce or losing a loved one. Even getting married, transitioning to a new job or having a baby can cause stress. Everyone experiences stress at one time or another.</p> <p>Many people define stress as either good or bad when it's neither. Stress is an event you view as out of your control, and it typically occurs outside your daily routines. How you react shapes your ability to cope with these and other similar events in the future.</p> <p>When people struggle to cope with stressful situations, depression and anxiety become more noticeable.</p> <p>Anxiety and depressive disorders are common. These illnesses affect more than 40 million adults in the U.S., or about 18% of the population, every year. The World Health Organization has estimated that the COVID-19 pandemic led to a 27.6% increase in depression and 25.6% increase in anxiety disorders worldwide in 2020.</p> <h2>The most common anxiety disorders include:</h2> <ul> <li><strong>Specific phobias</strong><br /> Phobias could be related to animals, like spiders, cats or dogs; the natural environment, such as heights, storms or being in water; blood injection injury, which is a fear of needles or invasive medical procedures; or locations, like airplanes, elevators or enclosed places.</li> <li><strong>Social anxiety disorder</strong><br /> This is a fear of being around other people or in social situations.</li> <li><strong>Generalized anxiety disorder</strong><br /> This is an overall worry about many different things.</li> <li><strong>Separation anxiety</strong><br /> This is an excessive fear of, or anxiety concerning, separation from attachment figures or items.</li> <li><strong>Panic disorder</strong><br /> This is an abrupt surge of intense fear or discomfort.</li> </ul> <h2>The most common depressive disorders include:</h2> <ul> <li><strong>Major depressive disorder</strong><br /> This is a depressed mood that lasts for a two-week period. This could occur as a single or recurrent episode.</li> <li><strong>Persistent depressive disorder</strong><br /> This is a depressed mood that occurs almost every day for at least two years</li> </ul> <p>It's common for those struggling with anxiety disorders to also struggle with depression or vice versa. Close to 10% of the world's population suffers from anxiety and depression. However, while anxiety and depressive disorders are highly treatable, only a small percentage of affected people receive treatment.</p> <h2>How are stress, anxiety and depression connected?</h2> <h4>Anxiety and depression can be caused by several things, including:</h4> <ul> <li>Genetics</li> <li>Environmental exposure</li> <li>Personality</li> <li>Life events</li> </ul> <h2>Early signs of anxiety and depression</h2> <p>An early warning sign for anxiety or depression occurs when someone begins avoiding things once enjoyed.</p> <h4>Other warning signs for anxiety include:</h4> <ul> <li>Shakiness</li> <li>Increased heart rate</li> <li>Tightness in the chest</li> <li>Rapid breathing</li> <li>Racing thoughts</li> </ul> <h4>Meanwhile, warning signs for depression include:</h4> <ul> <li>Isolating oneself</li> <li>Frequently thinking negative thoughts</li> <li>Recurring feelings of sadness</li> <li>Advanced signs of anxiety and depression</li> </ul> <h4>Advanced signs of generalized anxiety disorder include:</h4> <ul> <li>Excessive worry occurring more days than not for at least six months</li> <li>Feeling restless</li> <li>Fatigue or frequently feeling tired</li> <li>Difficulty concentrating</li> <li>Irritability</li> <li>Muscle tension</li> <li>Sleep disturbances, like difficulty falling or staying asleep</li> <li>Distress or impairment in social, occupational or other important areas of functioning</li> </ul> <h4>Advanced signs of a major depressive disorder include:</h4> <ul> <li>Feeling down or depressed most of the day, nearly every day</li> <li>Diminished interest in activities you once enjoyed</li> <li>Significant changes in your weight (increase or decrease)</li> <li>Difficulty with sleep, like difficulty falling, staying asleep or sleeping too much</li> <li>Fatigue or frequently feeling tired</li> <li>Difficulty concentrating</li> <li>Recurrent thoughts of death</li> <li>Distress or impairment in social, occupational or other important areas of functioning</li> </ul> <h2>To cope with anxiety and depression, try these tips:</h2> <h4>Try diaphragmatic and square breathing techniques.</h4> <p>Diaphragmatic breathing involves taking a deep breath from your diaphragm. Your stomach should expand as you breathe in. Square breathing techniques involve taking a deep breath in for five counts, holding this deep breath for five counts, exhaling for five counts and finally holding for five counts before repeating. The entire time should be spent focusing on your breath versus the stressful event.</p> <h4>Challenge your thoughts.</h4> <p>This involves not judging situations — good or bad — and focusing on what you're feeling and identifying what's in your control. Your primary areas of control are acknowledgement of your emotions, feelings and your reaction to stressful situations. It is also important to focus on the facts of the situation. Sometimes your anxious and depressive thoughts are not always based in facts. Facts are 100% absolute — not assumptions.</p> <h5>Ask yourself:</h5> <ul> <li>What am I feeling?</li> <li>What are these emotions?</li> <li>How would I like the situation to turn out?</li> <li>What are the facts?</li> </ul> <p>Then identify small, specific goals to get to your desired outcome. If you fail to acknowledge your emotions and feelings and attach a negative thought to a situation, the outcome of that situation will result in avoidance and increased anxiety and depression.</p> <h4>Focus on the facts.</h4> <p>Challenge yourself to find the facts in a situation and acknowledge whatever emotions and feelings the situation reveals. Doing so increases the likelihood you'll be able to cope effectively with a stressful situation.</p> <h2>When to seek professional help</h2> <h4>It's best to talk to a health care professional when:</h4> <ul> <li>You find it difficult to function in your daily life.</li> <li>You no longer participate in activities you once enjoyed.</li> <li>You find it difficult to get out of bed.</li> </ul> <h2>Treatment for anxiety and depression</h2> <p>Medications and psychotherapy are effective for most people with depression and anxiety. Your primary care provider or psychiatrist can prescribe medications to relieve symptoms. Many people benefit from outpatient psychotherapy, like cognitive behavioral therapy or dialectical behavioral therapy.</p> <p>Additional treatment can include changing your exercise or eating habits, using social supports, getting enough sleep, changing your responses to stress, avoiding alcohol and recreational drugs, and joining a support group.</p> <p>If you have severe depression or anxiety, you may need to use crisis resources, like contacting a crisis hotline, going to the nearest emergency department for a mental health evaluation or participating in an inpatient or outpatient treatment program until your symptoms improve.</p> <h2>Why it's important to address your mental health</h2> <p>It's important for people to address their mental health to live lives that are fulfilling. Acknowledging and treating your mental health helps create resilience. It also teaches you to better cope. Then when a similar situation occurs, you are equipped to handle it.</p> <p>Stressful situations are going to happen. How you react can determine how these situations will affect you. Many resources are available regarding anxiety, depression and stress. Talk to your health care team if you have concerns about your mental health.</p> <p><strong>Call or text <a href="tel:988">988</a> for the 988 Suicide and Crisis Lifeline.</strong></p> <p><em><a href="/providers/jolene-hanson-licsw" target="_self" title="Opens in same window.">Jolene Hanson</a> is a social worker in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in<a href="/locations/mankato" target="_self" title="Opens in same window."> Mankato</a>, Minnesota.</em></p><p>Children ages six through adult:</p> <ul> <li>Adjustment disorders</li> <li>Anxiety disorders</li> <li>Obsessive-compulsive disorders</li> <li>Phobias</li> <li>Posttraumatic stress disorder</li> <li>Trauma-related disorders</li> </ul>L.I.C.S.W.<p>I have been practicing in the mental health field for over 15 years. My work is a collaborative approach with the patient to determine goals for treatment and ways to achieve these goals. I am passionate about my practice and continue to strive for the best patient care possible through on-going education, attentive listening and empathetic communication.</p> <p>In my free time, I enjoy being outdoors with my family along with running and playing volleyball.</p><p><strong>Education</strong></p> <ul> <li>Master’s degree, Social Work, Minnesota State University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Clinical Social Work, Mayo Clinic Health System</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Certified in Cognitive Processing Therapy</li> <li>Certified in Trauma-focused Cognitive Behavioral Therapy</li> <li>Trained in Eye Movement Desensitization and Reprocessing (EMDR)</li> <li>License Independent Clinical Social Worker, State of Minnesota</li> </ul> <p><strong>Membership</strong></p> <ul> <li>EMDR International Association </li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor of Social Work, Mayo Clinic College of Medicine and Science</li> </ul>Hanson<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jolene-hanson-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7483CB6D0C345431B3BDB2662F609078" alt="Jolene Hanson LICSW" width="280" height="280" DisableNVelocity="true" />Jolene<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15448835Jolene Hanson, L.I.C.S.W.1<img src="/-/media/national-files/images/hometown-health/2022/looking-at-window-mild-expression.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5ED2ED1B955325C99A90F7022F556716" alt="Looking out a window with a mild expression" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.AnxietyFeelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time. Symptoms may start during childhood or the teen years and continue into adulthood. We have the experts who can help diagnose and treat anxiety concerns.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Suicide PreventionSuicide is a major concern in the U.S. According to the Centers for Disease Control and Prevention, suicide was among the top nine leading causes of death for people ages 10–64 and the second leading cause of death for people ages 10–14 and 25–34. The positive news is that with the right information and willingness to reach out to someone in need, we all can help prevent suicide.<br /><br /><strong>If you are having suicidal thoughts, call the 988 Suicide and Crisis Lifeline at <a href="tel:988">988</a>, or chat at <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://988lifeline.org/" target="_blank" title="Opens in a new window.">988lifeline.org</a>.</strong>Dawn Haller7/16/2019<p>Botox is a great treatment for some, not all, <span style="color: #333333;">facial wrinkles</span>. Learn about other treatment options that can help restore a more youthful appearance.</p>Is Botox the fix for all facial wrinkles?<p>It seems that everywhere you look, clinics and spas are offering <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/botox/about/pac-20384658" target="_blank" title="Opens in a new window.">Botox injections</a> to eliminate facial wrinkles. However, it is important to understand what Botox can and, more importantly, cannot do. If you were a carpenter with only a hammer in your tool belt, then everything would look like a nail. The same is true for Botox. Just because a clinic or spa offers Botox injections does not mean it is right treatment for all of your facial wrinkles.</p> <h2>There are two different types of facial wrinkles — dynamic and static — and each should be treated differently:</h2> <h3>Dynamic wrinkles</h3> <p>Dynamic wrinkles are caused by muscle movement, such as those when you smile, laugh or squint. Common dynamic wrinkles include crow’s feet around your eyes and lines on your forehead. Botox uses various forms of botulinum toxin to temporarily paralyze or relax muscle activity and is a good option for dynamic wrinkles. It can smooth out wrinkles and restore a more youthful appearance.</p> <h3>Static wrinkles</h3> <p>Static wrinkles are caused by a loss of elasticity and collagen in your skin, or damage caused by the sun or smoking. Your skin becomes thinner and drier, and the silhouette of your face changes with age due to volume loss. Some providers may recommend Botox for static wrinkles, but fillers are much more effective. Fillers lift the skin, smooth out lines and wrinkles, restore volume loss and give you a fresher appearance. Common fillers including hyaluronic acid (Juvederm) are particularly suited for fine lines and wrinkles around your mouth. For many people, a combination of Botox and fillers will produce the best results.</p> <p>Botox and fillers must be used only under a doctor's care. It's important that injections be placed precisely in order to avoid side effects. If you are considering these treatments to <a href="/hometown-health/speaking-of-health/what-can-i-do-to-look-refreshed" target="_self" title="Opens in same window.">improve your appearance</a>, ask for a referral from your primary care doctor or look for a doctor who has experience in administering Botox and filler treatments. A skilled and properly certified doctor will review your goals and help you determine which options best suit your needs and health.</p> <p>Plastic surgeons specialize in a wide variety of treatments to help patients look, feel, and function better. Read <a href="/hometown-health/speaking-of-health/what-is-plastic-surgery" target="_self" title="Opens in same window.">"What is plastic surgery?"</a> to learn more about how they can work closely with you to help you achieve your goals.</p> <p>Laser skin resurfacing can renew your skin’s appearance and texture with minimal downtime.</p> <p><em><a href="/providers/yvonne-pierpont-md" target="_self" title="Opens in same window">Yvonne Pierpont, M.D.</a>, is a plastic surgeon in <a href="/services-and-treatments/plastic-and-reconstructive-surgery" target="_self" title="Opens in same window">Plastic & Reconstructive Surgery</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Arm lifts (brachioplasty)</li> <li>Body contouring</li> <li>Body lifts</li> <li>Breast augmentation</li> <li>Breast cancer</li> <li>Breast reduction</li> <li>Eyelid lift or eyelid surgery (blepharoplasty)</li> <li>Mastectomy </li> <li>Oculoplastics</li> <li>Skin cancer and reconstruction</li> <li>Skin removal surgery</li> <li>Thigh lifts</li> <li>Tummy tucks (abdominoplasty)</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Maryland School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Plastic Surgery, University of South Florida</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Facial Plastic and Breast and Body Surgery, Clevens Face and Body Specialists</li> <li>Research, University of South Florida</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Plastic Surgery </li> </ul> <p><strong>Membership</strong></p> <ul> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Plastic Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Pierpont<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/yvonne-pierpont-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=31D9B46DB7EACA47CE4C2E20F1944E0F" alt="Yvonne Pierpont, M.D." width="280" height="280" DisableNVelocity="true" />Yvonne<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20840870Yvonne Pierpont, M.D.1{3D1714E2-ECE8-4D0A-98A0-A4318C6DA2C3}<img src="/-/media/national-files/images/hometown-health/2019/womans-face-after-botox.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B06A5C9EEDE97FF9815F8710AE43EF1F" alt="Woman's face before and after Botox" width="660" height="370" DisableNVelocity="true" />Plastic and Reconstructive SurgeryPlastic and reconstructive surgery provides services that not only include cosmetic or aesthetic surgery, but also surgical repair of congenital deformities, laser surgery, postsurgical reconstruction, such as breast, head and neck defects, and microsurgery.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller8/23/2019<p>Urge incontinence — the loss of bladder control — is a sudden, intense urge to urinate followed by an involuntary loss of urine. Treatment options range from conservative to more invasive.</p>What is urge incontinence, and how is it treated?<p>There are many different types of urinary incontinence — the loss of bladder control. One of the most common types is urge incontinence, which is characterized by a sudden, intense urge to urinate followed by an involuntary loss of urine. You may need to urinate often, including throughout the night.</p> <p><a href="/hometown-health/speaking-of-health/is-urine-incontinence-normal-for-women" target="_self" title="Opens in same window.">Urinary incontinence is more common among women</a> with approximately 17% of women and 3% to 11% of men experiencing urge incontinence at some point in their lives. Fortunately, there are many different treatment options for urge continence ranging from conservative to more invasive.</p> <h2>Conservative ways to treat urinary incontinence include:</h2> <ul> <li><strong>Dietary changes</strong><br /> Try to eliminate or cut back on how much caffeine you consume, such as in coffee and tea. In addition, limit the amount of carbonated drinks and acidic foods, such as oranges and pineapples, in your diet. Caffeine prompts your body to get rid of fluids, which causes you to need to urinate. Also, the acids in carbonated drinks and some foods can irritate your bladder and cause you to go more often. </li> <li><strong>Manage constipation</strong><br /> For some people, urinary incontinence is a symptom of constipation. Your rectum is located near your bladder and shares many of the same nerves. Hard, compacted stool in your rectum can cause these nerves to be overactive and increase urinary frequency.</li> <li><strong>Physical therapy</strong><br /> A therapist can explain different exercises to do to strengthen the muscles that help control urination. Also known as Kegels, these exercises are especially effective for stress incontinence but  also may help urge incontinence.</li> </ul> <h2>There are two primary categories of medications used to treat urge incontinence, including:</h2> <ul> <li><strong>Anticholinergics</strong><br /> These medications help relax your bladder, and can be helpful for urge incontinence and overactive bladder. There are a few side effects to be aware of, including dry mouth and eyes, constipation and difficulty completely emptying your bladder.</li> <li><strong>Beta 3 agonist</strong><br /> This category of medications relaxes the bladder muscle and can increase the amount of urine your bladder can hold. It also may increase the amount you are able to urinate at one time instead of small amounts more frequently. This is a newer category of medications, and your insurance provider may require that you try other conservative or medication options first.</li> </ul> <p>Your health care provider will help you determine which is right for you and your condition.</p> <h2>If you have had little luck with other incontinence interventions, you may need to consider these interventional therapies:</h2> <ul> <li><strong>Botox</strong><br /> <a href="/hometown-health/speaking-of-health/how-do-bladder-botox-injections-work" target="_self" title="Opens in same window.">Injections of Botox into the bladder muscle</a> may benefit you if you have an overactive bladder. Botox generally is prescribed only if medications or conservative treatments haven't been successful.</li> <li><strong>InterStim therapy</strong><br /> With this therapy, a small device the size of a pacemaker is placed under the skin in your hip area. A lead wire is connected to the device and sends electrical impulses to the sacral nerves, which control bladder contraction and function.</li> <li><strong>Percutaneous tibial nerve stimulation (PTNS)</strong><br /> This therapy is designed to stimulate the nerves responsible for bladder control using the tibial nerve in your lower leg. During the procedure, a small, slim needle electrode is inserted near your tibial nerve and connected to a battery-powered stimulator. The impulses travel to the tibial nerve and then to the sacral nerve, which controls bladder control and function.</li> </ul> <h4>Watch this video to learn more about urinary incontinence treatments including sacral neuromodulation therapy:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/HNIMJx5I-Ys" title="Urinary incontinence" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><strong>Read more helpful <a href="/hometown-health/speaking-of-health/6-helpful-tips-for-managing-urinary-retention-and-incontinence" target="_self" title="Opens in same window.">tips and lifestyle changes that can help you manage urinary retention and incontinence</a>.</strong></p><ul> <li>Benign prostatic hyperplasia (BPH)</li> <li>Continence</li> <li>Low testosterone</li> <li>Overactive bladder</li> </ul>P.A.-C.<p>I enjoy developing personal and trusting relationships with my patients and their families.</p> <p>In my free time, I like to spend time with my family.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Health Sciences, Mountain State University</li> <li>Master's degree, Physician Assistant Studies, Mountain State University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>National Commission on Certification of Physician Assistants</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Physician Assistants</li> <li>Urological Association of Physician Assistants</li> </ul>Johnston<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/susan-johnston-pac.JPG?h=280&iar=0&w=280&sc_lang=en&hash=290155B0686C2925938BF2179D5CC301" alt="Susan Johnston, P.A.-C." width="280" height="280" DisableNVelocity="true" />Susan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20941919Susan Johnston, P.A.-C.1{83EB2AA2-1436-4DDC-B7BB-51F8E6A87FC9}|{BFAFB863-D571-4781-ADD9-1398B77B549E}<img src="/-/media/national-files/images/hometown-health/2019/illustrated-woman-with-hands-over-pelvic.jpg?h=370&iar=0&w=660&sc_lang=en&hash=909E08CF6D71A81698C7F17FA1A6A9D4" alt="Illustrated woman with hands over pelvic area" width="660" height="370" DisableNVelocity="true" />Urinary IncontinenceThe loss of bladder control is a common and often embarrassing problem. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that's so sudden and strong you don't get to a toilet in time. For most people, simple lifestyle changes or medical treatment can ease discomfort or stop urinary incontinence.Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Dawn Haller5/13/2024Whether you're an athlete, have a physically demanding job or just want to remain as active as possible, learn how a sports medicine professional can help you reach your goals.Could you benefit from a sports medicine consult? Check out these top 5 FAQ<p>Are you curious about whether seeing a sports medicine professional is right for you? These top five questions about sports medicine can help you with the answer.</p> <h2>1. Do you need to be an athlete to benefit from a sports medicine evaluation or clinic appointment?</h2> <p>Even if you don't consider yourself athletic but want to increase your physical activity or stay strong for your job, a sports medicine professional can be a great resource. They can tailor a plan to maximize your workout routine based on your interests and goals and help you reduce your risk of injury, whether you're on the field, at the gym or on a work site.</p> <h2>2. What makes a primary care sports medicine physician qualified to treat people?</h2> <p>These professionals have advanced training in the science of sports medicine. Sports medicine professionals can help maximize your body's systems and reduce pain so you can avoid time away from sports or other physical activities due to injuries.</p> <h3>The training these professionals undergo is extensive and includes:</h3> <ul> <li>Undergraduate training</li> <li>Four years of medical school</li> <li>Three to four years of residency training</li> <li>One to two years of fellowship training</li> </ul> <p>In addition, primary care sports medicine physicians are required to pass a certification examination in sports medicine to obtain a Certificate of Added Qualification in Sports Medicine.</p> <p>Sports medicine physicians are expected to complete continued medical education and recertification every 10 years to distinguish them from other physicians without this specialized training.</p> <h2>3. What's the difference between a primary care sports medicine physician and an orthopedic sports medicine surgeon?</h2> <p>An orthopedic sports medicine surgeon is trained in those areas, as well as surgical treatment of those conditions. Together, they create a comprehensive team to improve performance, prevent injury, guide rehabilitation, and relieve joint and muscle pain.</p> <h2>4. What types of conditions are treated by a sports medicine physician?</h2> <h3>Common musculoskeletal and orthopedic conditions that sports medicine physicians treat include acute injuries, such as:</h3> <ul> <li>Activity-specific injuries</li> <li>Fractures</li> <li>Low back or neck sprains</li> <li><a href="/hometown-health/speaking-of-health/how-to-keep-moving-with-arthritis" target="_self" title="Opens in same window.">Osteoarthritis</a></li> <li>Overuse injuries</li> <li>Shoulder, elbow, wrist, hand, hip, knee, foot, or ankle sprains</li> <li>Strains</li> </ul> <h3>Because of additional training, primary care sports medicine physicians, and some orthopedic sports medicine physicians and surgeons also:</h3> <ul> <li>Counsel athletes on decisions to return to play</li> <li>Provide training for Injury prevention</li> <li>Treat sports-related <a href="/hometown-health/speaking-of-health/the-real-impact-of-a-concussion" target="_self" title="Opens in same window.">concussions</a></li> </ul> <h2>5. What sports or team play activities does a sports medicine physician support?</h2> <h3>Most primary care sports medicine physicians and orthopedic sports medicine surgeons serve as team physicians for local or national sports teams and can provide:</h3> <ul> <li>Care of sports-related medical needs</li> <li>Coordination of care with other sports medicine team members, including athletic trainers, physical therapists and surgical specialists</li> <li>Injury assessment</li> <li>Management or prevention</li> <li>Preparticipation physicals</li> </ul> <p>Athletes and nonathletes alike benefit from the care of sports medicine professionals. These experts advise sports professionals, weekend warriors, anyone who wants to begin or return to being active, and people whose work involves high physical demands, such as strength, endurance, flexibility and coordination. They all require the same expert care to function as fully and safely as possible.</p> <h2>Next steps:</h2> <ul> <li>Learn more about <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine services and treatments</a>.</li> <li>Read how a <a href="/hometown-health" target="_self" title="Opens in same window.">basketball stand-out benefited from specialized care</a>e. </li> <li>Read more about <a href="/hometown-health/speaking-of-health/sprained-your-ankle-now-what" target="_self" title="Opens in same window.">ankle</a>, <a href="/hometown-health/speaking-of-health/what-can-go-wrong-with-upper-arms" target="_self" title="Opens in same window.">arm</a> and <a href="/hometown-health/speaking-of-health/why-does-my-shoulder-ache" target="_self" title="Opens in same window.">shoulder</a> strains and sprains.</li> <li>Watch a video on what to expect at your sports medicine consultation:<br /> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/JBvCXbmmRUw" title="What to expect during your sports medicine consultation" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> </li> </ul> <p><a href="/providers/robert-freed-do" target="_self" title="Opens in same window."><em>Robert Freed, D.O.</em></a><em>, is an <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">orthopedics</a> and <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">sports medicine</a> specialist in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p> <ul> <li>Anatomic and reverse shoulder replacements</li> <li>Arthroscopic rotator cuff repair</li> <li>Arthroscopy of the shoulder, knee and hip</li> <li>Ligament reconstruction</li> <li>Pediatric and adolescent orthopedic surgery</li> <li>Robotic-assisted joint replacements</li> <li>Sports medicine</li> <li>Total and partial knee replacements</li> <li>Upper and lower extremity fracture care</li> </ul> D.O.<p>Along with working in Orthopedics and Sports Medicine, I am also the team physician for the Bethany Lutheran Vikings and the Mankato MoonDogs.</p><p><strong>Education</strong></p> <ul> <li>Des Moines University College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Orthopedic Surgery, Michigan State University McLaren Macomb Hospital</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Orthopaedic Sports Medicine and Arthroscopy, University of Cincinnati Wellington Orthopaedic and Sports Medicine</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Osteopathic Board of Orthopedic Surgery</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Orthopaedic Society for Sports Medicine</li> <li>Fellow, American Academy of Orthopaedic Surgeons</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Orthopedics, Mayo Clinic College of Medicine and Science</li> </ul>Freed<img src="/-/media/shared-files/images/medical-professionals/full/mankato/robert-freed-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=393D5A2B52ADF63C7C4F96CD4EBA408D" alt="Robert Freed, D.O." width="280" height="280" DisableNVelocity="true" /> {C5F34281-7EB2-4DFB-89BA-AA05BF035A3F}Robert <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16304489Robert Freed, D.O. 1<img src="/-/media/national-files/images/hometown-health/2024/player-bouncing-tennis-ball.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C55E48779EB1C9DD8D88661CCE198971" alt="Player bouncing tennis ball" width="660" height="370" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Dawn Haller8/17/2023Kindness is more than behavior — it's a quality of being. Kindness often is simple and free. Try a few easy ways to boost your kindness and enjoy the benefits of a longer, healthier life.The art of kindness<p>Kindness is more than behavior. The art of kindness involves harboring a spirit of helpfulness, being generous and considerate, and doing so without expecting anything in return.</p> <p>Rather than viewing it exclusively as an action, think of kindness as a quality of being you can cultivate. Giving kindness often is simple, free and health-enhancing.</p> <h2>Good for the body</h2> <p>Kindness has been shown to increase self-esteem, empathy and compassion, and improve mood. It can decrease blood pressure and cortisol, a hormone directly correlated with stress levels. People who give of themselves in a balanced way also tend to be healthier and live longer.</p> <p>Kindness can increase your sense of connectivity with others, decrease loneliness, combat low mood and improve relationships. It also can be contagious, encouraging others to join in with their own generous deeds.</p> <p>Looking for ways to show kindness can give you something to focus on, especially if you are anxious or stressed in certain social situations.</p> <h2>Good for the mind</h2> <p>Physiologically, kindness can positively change your brain by boosting levels of serotonin and dopamine. These neurotransmitters produce feelings of satisfaction and well-being, and cause the pleasure and reward centers in your brain to light up. Endorphins, your body's natural painkiller, also may be released when you show kindness.</p> <p><a href="/hometown-health/speaking-of-health/how-to-create-happiness" target="_self" title="Opens in same window.">Discover ways you can create happiness.</a></p> <h2>Be kind to yourself</h2> <p>When sharing kindness, it's not just how you treat other people — it's also about how you extend those same behaviors and intentions to yourself. I believe you can be kinder in your own self-talk and <a href="/wellness/gratitude" target="_self" title="Opens in same window.">practice gratitude</a>.</p> <p>People are good at verbally beating themselves up which does not work as a pep talk. Rather, negativity often causes you to unravel and may even create a vicious cycle of regularly getting down on yourself. You wouldn't talk to your neighbor the way you sometimes speak to yourself. This is what I call the good neighbor policy, which can be helpful. If you wouldn't say it to your good neighbor, don't say it about yourself.</p> <h2>Take action</h2> <p>Start your day with this question: "How am I going to practice kindness today?" For a homework assignment, I have invited some patients to pay attention and periodically document their evidence of kindness to others and especially to themselves during the day. This positive focus is like planting positive seeds in your mind garden. Where focus goes, energy flows.</p> <p>A young client recently asked if I wanted them to get on the ARK. When I asked what that meant, the client replied, "Acts of random kindness." How about you? Are you willing to get on the ARK?</p> <p>Consider joining Mayo Clinic Health System's <a href="/wellness/kindness" target="_self" title="Opens in same window.">Kickstart Kindness program</a> to start your kindness journey. The program offers many ideas on how to extend kindness to yourself, your community, environment, home, family, co-workers and others.</p> <p> Finally, I'd like to leave you with this quote by the Dalai Lama: "Be kind whenever possible. It is always possible."</p> <p><em><a href="/providers/steve-siegle-lpc" target="_self" title="Opens in same window.">Steve Siegle</a> is a licensed professional counselor in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a>, Wisconsin.</em></p>Psy.D., L.P.C.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Concordia College</li> <li>Master's degree, Counseling and Psychological Services, St. Mary's College</li> <li>Doctor of Psychology, Southern California University for Professional Studies</li> </ul> <p><strong>Internship</strong></p> <ul> <li>St. Gabriel's Hospital</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Licensed Professional Counselor</li> <li>Practitioner of Neuro-Linguistic Programming </li> </ul>Siegle<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/steve-siegle-lpc.JPG?h=280&iar=0&w=280&sc_lang=en&hash=B9296D266CD453E1F406298AE0ED0BFF" alt="Steve Siegle, L.P.C." width="280" height="280" DisableNVelocity="true" />Steve<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14477467Steve Siegle, Psy.D., L.P.C.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2020/painting-red-heart-on-window.jpg?h=370&iar=0&w=660&sc_lang=en&hash=335B615D00A18C290B660A0B34348A44" alt="Painting red heart on window" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller5/3/2022<p>Botox injections are not just for facial wrinkles. They also can be used for ongoing bladder continence issues. Find out how and if it hurts to get them.</p>How do bladder Botox injections work?<p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/botox/about/pac-20384658" target="_blank" title="Opens in a new window.">Botox injections</a> are not just for wrinkles on your face. They also can be used to help if you have ongoing bladder continence issues. Botox is one option to treat urge incontinence or overactive bladder in people who have not had success with other treatment options.</p> <p>Urinary incontinence is common and can impair your social, physical or mental well-being. Approximately 17% of women and 3% to 11% of men suffer from urge incontinence at some point in their lives. </p> <p>Urge incontinence is the unintentional loss of urine caused by your bladder contracting.</p> <h2>With an overactive bladder you may:</h2> <ul> <li>Feel a sudden urge to urinate that is difficult to control.</li> <li>Experience incontinence, which is the involuntary loss of urine, as soon as you feel the need to urinate.</li> <li>Urinate frequently — up to eight or more times per day.</li> <li>Wake up two or more times in the night to urinate.</li> </ul> <p>It's important to understand that urge incontinence and overactive bladder are not caused by physical activity or movement, such as when you cough, exercise or sneeze. That type of incontinence would be classified as stress incontinence. It's possible to have stress and urge incontinence at the same time.</p> <a href="/-/media/national-files/documents/hometown-health/2019/botox-uses.pdf?sc_lang=en&hash=BEC2214D996E5BDFABC54C3846DF8536" target="_blank" title="Opens in a new window."><img alt="Download a PDF about Botox's many uses." src="/-/media/national-files/images/hometown-health/2019/download-a-pdf-about-botoxs-many-uses.jpg?h=135&w=135&sc_lang=en&hash=9532CAA7B1C57A3F8EB5461B2D5E8076" style="height: 135px; width: 135px; float: right; margin-bottom: 5px; margin-left: 5px;" class="img-responsive" /></a> <p>A urologist can inject Botox into your bladder to treat urge incontinence or overactive bladder. This helps the muscles relax, which will give you more time to get to the bathroom when you feel the need to urinate. The injections are done in the clinic, and most patients tolerate the injections well. They do not "hurt" as you may expect, but you may have some short-term discomfort. Many patients have compared it to a period cramp.</p> <p>The good news is that most people get symptom relief quickly, in as short as a few days. The treatment results last about six months, and you can have additional injections. One possible side effect is urine retention, and it is not recommended for males with a risk or history of enlarged prostate.</p> <p>While incontinence is more common as we age, it is not a normal part of aging. Unfortunately, too many people wait too long to talk to their health care team about their symptoms. There are many different treatment options available, which can have a positive impact on the quality of your life. Don't hesitate to discuss them with your health care provider.</p> <p>When considering Botox injections, ask for a referral from your primary care provider or search for a health care professional who is experienced with these types of treatments. Injections need to be precisely placed to avoid side effects.</p> <h2>Learn more about Botox:</h2> <ul> <li>Read how <a href="/hometown-health/speaking-of-health/botox-as-a-treatment-for-chronic-migraines" target="_self" title="Opens in same window.">Botox can be used as a treatment for chronic migraines</a> and how <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">Botox changed the life of one woman by decreasing her migraines</a>.</li> <li>Read about <a href="/hometown-health/speaking-of-health/is-botox-the-fix-for-all-facial-wrinkles" target="_self" title="Opens in same window.">what type of wrinkles Botox can and cannot fix</a>.</li> <li>Download an infographic that shows <a href="/-/media/national-files/documents/hometown-health/2019/botox-uses.pdf?sc_lang=en&hash=BEC2214D996E5BDFABC54C3846DF8536" target="_blank" title="Opens in a new window.">range of medical conditions currently treated by Botox</a>.</li> </ul> <p><em><a href="/providers/susan-johnston-pac" target="_self" title="Opens in same window.">Susan Johnston</a> is a physician assistant in <a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Benign prostatic hyperplasia (BPH)</li> <li>Continence</li> <li>Low testosterone</li> <li>Overactive bladder</li> </ul>P.A.-C.<p>I enjoy developing personal and trusting relationships with my patients and their families.</p> <p>In my free time, I like to spend time with my family.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Health Sciences, Mountain State University</li> <li>Master's degree, Physician Assistant Studies, Mountain State University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>National Commission on Certification of Physician Assistants</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Physician Assistants</li> <li>Urological Association of Physician Assistants</li> </ul>Johnston<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/susan-johnston-pac.JPG?h=280&iar=0&w=280&sc_lang=en&hash=290155B0686C2925938BF2179D5CC301" alt="Susan Johnston, P.A.-C." width="280" height="280" DisableNVelocity="true" />Susan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20941919Susan Johnston, P.A.-C.1{83EB2AA2-1436-4DDC-B7BB-51F8E6A87FC9}|{BFAFB863-D571-4781-ADD9-1398B77B549E}<img src="/-/media/national-files/images/hometown-health/2022/brimmed-hat-sunny-day.jpg?h=370&iar=0&w=660&sc_lang=en&hash=679DDA60D457255BCE9D44C11C713F73" alt="Wearing brimmed hat on sunny day" width="660" height="370" DisableNVelocity="true" />Urinary IncontinenceThe loss of bladder control is a common and often embarrassing problem. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that's so sudden and strong you don't get to a toilet in time. For most people, simple lifestyle changes or medical treatment can ease discomfort or stop urinary incontinence.Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Micah Dorfner2/22/2019<p>Like most moms, Samantha Kaul doesn’t have time for injuries. But last winter, she slipped on a patch of ice, resulting in breaking her wrist for the second time.</p>Busy mom doesn't let broken wrist — or winter — win<p><img height="440" alt="samantha-kaul-standing-with-moondogs-mascot-muttnik" width="660" src="/-/media/national-files/images/hometown-health/2019/sam-and-muttnik.jpg?h=440&w=660&sc_lang=en&hash=7F353407645776DF26064F48B9B32FAE" class="img-responsive" style="height: 440px; width: 660px;" /></p> <p>Like most moms, Samantha Kaul doesn’t have time for injuries. But last winter, she slipped on a patch of ice, resulting in breaking her wrist for the second time.</p> <p>The injury, which left her unable to complete even the most basic daily tasks, such as driving her kids to activities, making dinner and typing, happened as these things often do — during a routine, normal day.</p> <p>Samantha, a realtor, was checking on a property when her foot found a patch of ice on a sidewalk covered by a fresh layer of snow. She fell, landing on her wrist, leaving her right side immobile. Fortunately, her co-worker was with her and helped get Samantha to the <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">Emergency Department</a> at <a href="/locations/mankato" title="Opens in same window">Mayo Clinic Health System in Mankato</a>.</p> <p>“This certainly wasn’t on my agenda for the day,” says Samantha, who has a fifth-grade daughter and a son in high school. “The whole thing felt like I was in a scene from a medical television show.”</p> <p>Because she had broken her wrist before, her injury was severe. Although the <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">Orthopedics</a> and <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine</a> team was able to avoid surgery, they reminded Samantha to be extra careful as any future injury could result in permanent damage to her wrist.</p> <p> “Everybody was amazing,” says Samantha. “As horrible as it was, I have a lot of respect for everyone who assisted me, including the poor woman in the Emergency Department who helped me take my coat off even though I couldn’t move my arm. I don’t know how she did it.”</p> <p><img alt="samantha-kaul-with-daughter-and-son" src="/-/media/national-files/images/hometown-health/2019/samantha-with-kids.jpg?h=225&w=300&sc_lang=en&hash=DC79E39754599E23AAE10EE5E678AD5C" style="width: 300px; height: 225px; margin-right: 10px; margin-left: 10px; float: left;" class="img-responsive" />Just five hours after arriving at the Emergency Department, she was able to help pick up her daughter from dance class. “They put me back together and sent me on my way,” laughs Samantha.</p> <p>Throughout her ordeal, Samantha has maintained a positive outlook. During her recovery, she even took the advice from the Orthopedics team to heart, proceeding with extra caution. “I like to be challenged. If I put my mind to something, I like to think I can take it on. But, I admit, ice is a concern of mine now.”</p> <p><span>In fact, the Orthopedics and Sports Medicine team says they see a spike in winter weather-related injuries with wrist injuries being among the most common.</span></p> <p>“We see a lot of these of injuries, especially after snowfalls, when ice patches are harder to see,” says <a href="/providers/jacqueline-corona-md" target="_self" title="Opens in same window.">Jacqueline Corona, M.D.</a>, an orthopedic surgeon and hand surgery specialist at Mayo Clinic Health System in Mankato. “This year has been especially dangerous. I often advise patients to take their time walking, assure they have proper foot wear and use assistive devices as needed. I keep removable ice cleats in my car to wear in poorly shoveled and salted areas. Fall prevention is key.”</p> <p>Samantha, who is a huge baseball fan, is now doing well. By summer, she was back to driving her daughter to dance class, chopping vegetables for dinner, typing with both hands and spending time at the ballpark. In fact, last summer, Samantha threw out the first pitch at the Mankato MoonDogs baseball game and was honored as a Mayo Clinic Health System extraordinary patient.</p> <p>“Our goal is to prevent injuries from happening in the first place,” says Dr. Corona, “but when they do happen, we want to help get people back to their active lives as soon and as safely as possible.”</p><img src="/-/media/national-files/images/hometown-health/2019/sam-and-muttnik.jpg?h=440&iar=0&w=660&sc_lang=en&hash=CFD08CB0B49BE20AA57A5857BFFD00D9" alt="Samantha Kaul standing with Muttnik, Moondogs mascot" width="660" height="440" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller2/1/2019<p>Teenagers with acne may develop low self-esteem and mental health issues. Follow these five tips to help your teenager manage acne.</p>5 tips to help your teen manage acne<img height="370" alt="Dad and son arm in arm" width="660" src="/-/media/national-files/images/hometown-health/2019/dad-and-son-arm-in-arm.jpg?sc_lang=en&hash=FC516D530E424553FB8622D99A003D96" class="img-responsive" /> <p>Acne can affect more than physical appearance. Teenagers with acne may develop low self-esteem and mental health issues. Some teens are even bullied by classmates and peers for having acne. Paying careful attention to your teen’s feelings and practicing proper acne care can reduce distress.</p> <h2>Follow these five tips to help your teenager manage acne:</h2> <h3>1. Look for signs of mental health issues. </h3> <p>Teens with acne may develop low self-esteem, <a href="/hometown-health/speaking-of-health/could-you-be-depressed" target="_self" title="Opens in same window.">depression</a> and <a href="/hometown-health/speaking-of-health/tips-to-help-ease-anxiety" target="_self" title="Opens in same window.">anxiety</a>. </p> <h4>Some signs to watch for include:</h4> <ul> <li>Feelings of sadness that last two weeks or longer</li> <li>Loss of interest in activities your teen once enjoyed</li> <li>Avoidance of social activities</li> <li>Sleeping too little or too much</li> <li>Poor performance or attendance at school</li> <li>Feeling anxious, irritable or worthless</li> </ul> <h3>2. Take your teen’s feelings about acne seriously.</h3> <p>Even acne that is not severe can affect how your teen feels about his or her appearance.</p> <h4>3. Treat acne early.</h4> <p>Early treatment of acne can help prevent scarring and control future breakouts as your teen ages into adulthood. This also could prevent the need for a stronger acne medication with more side effects. Studies have shown that when acne clears, self-esteem tends to rise. Learn more about <a href="/hometown-health/speaking-of-health/tips-for-managing-teen-acne" target="_self" title="Opens in same window.">managing acne</a> for teenagers.</p> <h4>4. Manage and reduce stress.</h4> <p>Stress can cause acne to flare and lead to breakouts. Finding healthy ways to manage stress and reducing stressful situations can prevent acne. Read our blogs for more information about <a rel="noopener noreferrer" href="https://mayoclinichealthsystem.org/hometown-health?topic=Stress%20Management" target="_blank" title="Opens in a new window.">stress management</a>.</p> <h4>5. Make an appointment with a dermatologist</h4> <p>If your teen has not seen relief with over-the-counter products, or is shy or embarrassed about having acne, he or she should see a <a href="/services-and-treatments/dermatology" target="_self" title="Opens in same window.">dermatologist</a> for next steps.</p> <p>Acne can take a toll on a teenager’s self-esteem. By paying attention to your teen’s feelings and taking steps to properly manage acne, you can help your teen manage acne.</p> <em><a href="/providers/manjunatha-md" target="_self" title="Opens in same window.">Dr. Manjunatha</a> is a <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">pediatrician</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em> <hr /> <p><em>Information adapted from the American Academy of Dermatology</em></p><ul> <li>Adolescent acne</li> <li>Allergy and asthma</li> <li>Anemia in children</li> <li>Anxiety</li> <li><span style="color: #202124; background-color: #ffffff;">Attention-deficit/hyperactivity disorder (</span>ADHD)</li> <li>Bedwetting issues</li> <li>Depression</li> <li>Lyme disease</li> <li>Migraine headache</li> <li>Newborn care</li> <li>Urinary and kidney problems</li> </ul>M.D.<p>I chose to work at Mayo Clinic Health System since it provides the highest quality of medical care in the Midwest.</p> <p>I look forward to helping create individualized care plans for my patients and their wellness goals. I manage the physical, mental and emotional well-being of children in every stage of development. I believe in developing a trusting relationship and always value parents’ input in childcare decision-making.</p> <p>In my spare time, I enjoy playing cricket and tennis, watching movies, listening to music and spending time with my wife and two sons.</p><p><strong>Education</strong></p> <ul> <li>Jawaharlal Nehru Medical College</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Pediatrics, Marshfield Clinic Health System</li> <li>Pediatrics, Royal College of Pediatrics and Child Health</li> <li>Pediatrics, Mysore Medical College and Research Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Pediatrics</li> <li>Neonatal Resuscitation Program</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Pediatrics, Mayo Clinic College of Medicine and Science</li> </ul>Manjunatha<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/fnu-manjunatha-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=DF32FB2C272DE3D15C5BB00CDBA7B053" alt="Fnu Manjunatha, M.D." width="280" height="280" DisableNVelocity="true" />Fnu<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20712260Fnu Manjunatha, M.D.1{61776FD2-05E8-47E9-AB55-EE465BD29A19}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}|{9B57996D-7C65-499B-8DB5-FBB37D1A5DD1}<img src="/-/media/national-files/images/hometown-health/2019/dad-and-son-arm-in-arm.jpg?h=370&iar=0&w=660&sc_lang=en&hash=657AB80530C3444E29CBF06AE76E07B4" alt="Dad and son arm in arm" width="660" height="370" DisableNVelocity="true" />Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Micah Dorfner3/28/2019<p>Spring is just around the corner, and with the warmer weather comes the desire to wear shorts and show off your legs. Every year at this time, we see an increase in visits for people who are finally fed up with their painful and unsightly varicose veins.</p>Get a leg up on summer with relief for varicose veins<p><img height="442" alt="woman-touching-varicose-veins-on-leg" width="660" src="/-/media/national-files/images/hometown-health/2019/varicose-veins-2.jpg?sc_lang=en&hash=4AD936C99996FEEEC1D2B36B18C9169B" class="img-responsive" /></p> <p>Spring is just around the corner, and with the warmer weather comes the desire to wear shorts and show off your legs. Every year at this time, we see an increase in visits for people who are finally fed up with their painful and unsightly <a rel="noopener noreferrer" href="https://mayoclinichealthsystem.org/locations/mankato/services-and-treatments/vascular-medicine/varicose-veins" target="_blank" title="Opens in new window.">varicose veins</a>.</p> <h4>MORE THAN A COSMETIC PROBLEM</h4> <p>Varicose veins are common and affect up to 50 percent of adults. When present, this condition affects more than just the appearance of the leg. These tortuous, abnormal veins often lead to painfully swollen, aching and tired legs that get worse with even a minimal amount of exercise or standing. At worst, they can be indicative of a progressive disease process called chronic venous insufficiency, which causes poor wound healing, ulcers and, in severe cases, can lead to amputation.</p> <h4>SYMPTOMS OF VARICOSE VEINS</h4> <p>Varicose veins form when internal valves break down and allow blood to flow in the wrong direction down the leg and pool within the veins. This causes the vein to stretch and dilate, leading to swelling, aching and pain.</p> <p>To make matters worse, veins often <span style="color: #333333;">can</span> bulge more and more to hold the increasing amount of blood, which results in even more persisting discomfort. Compression stockings may offer temporary relief by holding the veins in place. However, they’re not a permanent solution to fix the veins or stop the disease from progressing. <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/varicose-veins/expert-answers/spider-veins/faq-20058284" target="_blank" title="Opens in new window.">Spider veins</a>, a mild form of varicose veins, occur within the skin layer instead of under it as with varicose veins. Spider veins usually <span style="color: #333333;">are</span> harmless, though they sometimes <span style="color: #333333;">can</span> cause aching, burning or pain, especially when you've been standing for long periods.</p> <p>Fortunately, modern medicine has been active in the diagnosis and treatment of this common disorder. With a simple office visit and painless ultrasound, we’re able to diagnose your condition and offer multiple treatment options. With the latest minimally invasive techniques, we can treat the disease by closing the broken veins in place and literally turn off the faucet causing the abnormal filling.</p> <h4>TREATMENT FOR VARICOSE VEINS</h4> <p>Most treatments for varicose veins are conducted with local numbing medicine and one or two tiny needle pokes. Treatment options include closing the broken veins to halt abnormal blood flow, removal of bulging, painful veins through tiny punctures or pin-point injections to close the smallest veins in place. There is no cutting, sutures or long recovery. In many cases, a patient can drive themselves to and from the treatment, returning to work the next day.</p> <p>Ultimately, the initial step is to decide that you want to end this problem once and for all. If you’re suffering from bulging, unsightly veins, and have issues with leg pain, swelling, redness, restlessness, ulcers or wounds, make an appointment to see your health care provider today. Relief from your varicose veins is just a few easy steps away.</p> <p><em><a href="/providers/andrew-chow-md" target="_self" title="Opens in same window.">Andrew Chow, M.D.</a>, is a vascular interventional radiologists in<a href="/locations/mankato" target="_self" title="Opens in same window."> Mankato</a>, Minnesota.</em></p> <ul> <li>Interventional radiology</li> <li>Interventional vascular</li> </ul> M.D. <p>Outside of work, I enjoy soccer, skiing/snowboarding, photography and traveling.</p> <p><strong>Education</strong></p> <ul> <li>The Ohio State University College of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Internal Medicine, The Ohio State University Medical Center</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Diagnostic Radiology, The University of Texas Medical Branch at Galveston</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Vascular and Interventional Radiology, The University of Texas Medical Branch at Galveston</li> <li>Musculoskeletal Radiology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Memberships</strong> </p> <ul> <li>Society of Interventional Radiology</li> <li>Radiological Society of North America</li> <li>American College of Radiology</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Diagnostic Radiology, American Board of Radiology</li> </ul> Chow<img src="/-/media/shared-files/images/medical-professionals/full/mankato/andrew-chow-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=22BF4CD7072449EC0755522499566DCA" alt="Andrew Chow, M.D." width="280" height="280" DisableNVelocity="true" /> <ul> <li><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/22901504" target="_blank" title="Opens in new window.">Microscopic and endoscopic anterior communicating artery complex anatomy</a>, October 2012.</li> <li><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Multimodal+imaging+and+detection+approach+to+18F-FDG-directed+surgery%3A+a+single-institution+cumulative+retrospective+experience." target="_blank" title="Opens in new window.">Multimodal imaging and detection approach to 18F-FDG-directed surgery: a single-institution cumulative retrospective experience</a>, November 2011.</li> <li><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Setting+up+a+microneurosurgical+skull+base+lab%3A+technical+and+operational+considerations." target="_blank" title="Opens in new window.">Setting up a microneurosurgical skull base lab: technical and operational considerations</a>, July 2011.</li> </ul> Andy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15262936Andrew Chow, M.D. 1<img src="/-/media/national-files/images/hometown-health/2019/varicose-veins-2.jpg?h=442&iar=0&w=660&sc_lang=en&hash=88978363E132F72A9D58055CAA8143A1" alt="Woman touching varicose veins on leg" width="660" height="442" DisableNVelocity="true" />SurgeryHaving surgery is a major event in your life. We know this and make every effort to keep you as comfortable as possible, focusing on you as an individual. Our surgeons and staff work as a coordinated team treating a wide variety of illnesses ranging from simple to complex. We offer comprehensive, advanced care and service to every patient.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller3/26/2019<p>The average American consumes 22 teaspoons — or 355 calories — of added sugar daily. <span style="color: #333333;">How much is too much, and where can you find hidden sugar?</span></p>Are you consuming too much sugar?<img height="370" alt="Sugar on a spoon" width="660" src="/-/media/national-files/images/hometown-health/2019/sugar-on-a-spoon.jpg?sc_lang=en&hash=FA88C9387ED2A9C1220122D293DDB5AC" class="img-responsive"> <p>Most Americans consume too much sugar. Only 200 calories, or 10 percent, of a daily intake of 2,000 calories should come from added sugars. According to the Food and Drug Administration (FDA), the average American consumes 22 teaspoons — or 355 calories — of added sugar every day. Consuming too much sugar sets the stage for several health issues, including:</p> <ul style="list-style-type: disc;"> <li>Increased fat in blood</li> <li>Poor nutrition</li> <li>Tooth decay</li> <li>Weight gain</li> </ul> <p><a href="/-/media/national-files/documents/hometown-health/2019/sugar-in-your-food.pdf?sc_lang=en&hash=2A7C2DE468531353E3E64893E1CBBCA4" target="_blank" title="Opens in a new window."><img alt="Download a PDF about sugar." src="/-/media/national-files/images/hometown-health/2019/download-a-pdf-about-sugar.jpg?h=185&w=185&sc_lang=en&hash=B783E1DF3950F60A9DB690B6AEED8B59" style="height: 185px; width: 185px; float: right; margin-bottom: 5px; margin-left: 5px;" class="img-responsive"></a>Some foods, such as fruits, milk and vegetables, contain natural sugar, which is OK to consume. What you should watch out for is processed sugars and sweeteners. These hidden sugars are in foods such as crackers, <a href="/hometown-health/speaking-of-health/rethink-your-drink-beware-of-hidden-sugar" target="_self" title="Opens in same window.">drinks</a>, pasta sauces and even pizza. When checking the ingredients list, look for the words “malt,” “syrup” and those ending in “-ose.” These added sugars go by many names, including:</p> <ul style="list-style-type: disc;"> <li>Agave nectar</li> <li>Cane sugar</li> <li>Corn syrup</li> <li>Evaporated cane juice</li> <li>Fructose</li> <li>Glucose</li> <li>Invert sugar</li> <li>Malt syrup</li> <li>Maltose</li> <li>Raw sugar</li> <li>Rice syrup</li> <li>Sucrose</li> </ul> <p>If you’re not sure about a certain food, be sure to check the nutrition label and ingredients list. Knowing what to look for will keep you from consuming too much sugar.</p><img src="/-/media/national-files/images/hometown-health/2019/sugar-on-a-spoon.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C4E9CCE8AF877D886107A2DDC1AEA07B" alt="Sugar on a spoon" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller3/21/2019Pregnancy is an exciting time in life, but it also is a time of big lifestyle changes. If you are thinking about starting a family, it's a good idea to consider how starting a family will impact your life and prepare for those changes.5 ways to prepare before starting a family<img height="370" alt="Young couple on a bed" width="660" src="/-/media/national-files/images/hometown-health/2019/young-couple-on-a-bed.jpg?sc_lang=en&hash=D4623048DD29D2C58A212FC0A6A3D9B2" class="img-responsive" /> <p>Pregnancy is an exciting time in life, but it also is a time of big lifestyle changes. If you are thinking about starting a family, it’s a good idea to consider the impact children will have on your life. Knowing what to prepare for, such as changes you need to make to your diet and how to deal with pregnancy while working, will help you better plan to have a baby.</p> <h4>Review these five ways to prepare for pregnancy:</h4> <h4>1. Nutrition</h4> <p>The foods you eat and beverages you drink will provide nutritional support to your baby. It is important to think about <a href="/hometown-health/speaking-of-health/thinking-about-getting-pregnant-5-things-to-think-about-first" target="_self" title="Opens in same window.">what you consume</a> while pregnant by following these tips:</p> <ul style="list-style-type: disc;"> <li>Begin taking <a rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945" target="_blank" title="Opens in a new window.">prenatal vitamins</a> even if you are not yet pregnant. Look for vitamins that are high in iron, vitamin D and contain 400 micrograms of folic acid. The neural tube develops into the brain and spinal cord of pregnancy — sometimes before you even know you are pregnant. Taking vitamins containing folic acid can help prevent neural tube defects.</li> <li>Eat a healthy diet that includes fruits, vegetables, whole grains, proteins and dairy in appropriate amounts. Limit sugar and fat intake.</li> <li>Limit alcohol when you are trying to become pregnant. Once you find out you are pregnant or suspect you are pregnant, stop drinking alcohol.</li> <li>Limit caffeine to less than 200 milligrams per day, the equivalent of about one or two 6- to 8- ounce cups.</li> </ul> <h4>2. Lifestyle changes</h4> <p>If you are trying to become pregnant, you likely will need to make lifestyle changes, such as:</p> <ul> <li>Aim for a healthy weight prior to pregnancy. Being underweight or overweight can present challenges during pregnancy.</li> <li>Stop your birth control. It may take a few weeks for your ovulation cycle to return to normal. Having at least one normal period before conceiving will help you estimate when you ovulate. If you are taking combination birth control pills, you can expect your period to return within 30 days of stopping. Fertility may take longer to achieve if you are on a long-term birth control method, such as the progestin injection. Fifty percent of women who discontinue injections conceive within 10 months of their last shot.</li> <li>Stay current on your vaccinations.</li> <li>Do not smoke.</li> <li>Schedule a preconception appointment with your health care provider to discuss any <a href="/hometown-health/speaking-of-health/are-you-ready-to-have-a-baby" target="_self" title="Opens in same window.">possible health conditions that may affect your pregnancy</a>.</li> <li>Avoid stress by making daily to-do lists to prioritize tasks and sharing frustrations with a supportive co-worker, friend or loved one.</li> </ul> <p>If you are already pregnant:</p> <ul> <li>Perform 30 minutes of moderate exercise each day to maintain a healthy pregnancy.</li> <li>Remember that pregnancy affects your hormones. You may suffer from nausea, increased urination, food aversions and heartburn. Hormones also may cause you to feel higher emotions or mood swings. This is normal, but talk to your provider if your feelings are intense.</li> <li>Go to bed early, and make sure you get at least 8 hours of sleep per night. Sleeping on your left side maximizes blood flow to the body and eases swelling.</li> </ul> <h3>3. Working during pregnancy</h3> <p>Most women are able to <a href="/hometown-health/speaking-of-health/work-more-comfortably-while-pregnant" target="_self" title="Opens in same window.">work during pregnancy</a>, but consider these extra precautions:</p> <ul> <li>Avoid nausea triggers, exposure to harmful substances, heavy lifting, excessive noise, heavy vibrations, prolonged standing and extreme temperature.</li> <li>Eat snacks, such as crackers and other bland food, to help prevent nausea. Foods high in iron and protein can help prevent fatigue.</li> <li>Take short, frequent breaks.</li> <li>Drink fluids throughout the day.</li> </ul> <h4>4. Child care</h4> <p>It is never too early to start looking at child care options. If you plan to work and raise a child, you can usually expect to return to work six to 12 weeks after your child is born. You may choose to have a family member, friend or nanny take care of your child, or you may decide to have your child attend daycare or enroll them in an early childhood education program.</p> <p>If you choose a child care option at a daycare or early childhood education program, you will need to decide on a facility and secure a spot months beforehand. Use these tips to help you:</p> <ul> <li>Determine which daycare or program is right for your family. Look at your options, and consider the cost and availability, as well as individual needs your family may have.</li> <li>Look for child care programs that focus on partnerships with families. This can include an open-door policy, regular parent-teacher conferences, family events, volunteer opportunities and regular communication with caretakers.</li> <li>Create a plan for days that your child cannot attend their usual child care program, such as if your child becomes sick or the daycare is closed on a day you work. Establish a plan with a family member, friend or another caretaker, and look into child care centers with sick child programs. Check with your employer to discuss sick day and vacation policies to determine your flexibility if you need to stay home with your sick child.</li> <li>Prepare for the transition period. Being in a new place with new people can cause your child to become more emotional. You also may find this transition challenging. Plan a routine with regular pick-up and drop-off times with similar caretakers and children. Talk to your child’s caretaker or teacher about ways to ease the transition, such as reading to your child in the care facility before leaving for the day.</li> </ul> <h4>5. Preparing your home</h4> <p>Take some extra precautions around your home to ensure your child’s safety as they grow. For example:</p> <ul> <li>Anchor furniture to the wall to prevent it from falling on toddlers who like to climb.</li> <li>Move furniture away from windows, and install window stops that prevent the window from opening further than 4 inches.</li> <li>Set the thermostat on your water heater below 120 degrees Fahrenheit.</li> <li>Keep electrical cords and wires out of the way, and cover unused electrical outlets with safety caps.</li> <li>Install smoke and carbon monoxide detectors inside the nursery and hallway outside of the room.</li> </ul> <p>In the excitement of finding out you are pregnant, be sure to schedule an appointment with your pregnancy provider as soon as you find out. Prenatal care can address any issues you have during pregnancy, and your provider will help guide you through many of the changes you face.</p> <p><em><a href="/providers/emily-sisco-cnm" target="_self" title="Opens in same window.">Emily Sisco</a> is a <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">certified nurse-midwife</a> in <a href="/locations/chippewa-falls" target="_self" title="Opens in same window.">Chippewa Falls</a> and <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Women's health</li> </ul>CNM, A.P.N.P.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, The College of St. Scholastica</li> <li>Master's degree, Nursing, Nurse-midwifery, Frontier Nursing University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Midwifery Certification Board</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Sisco<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/emily-sisco-cnm-apnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A4F2BDD68011B1A02C60E704EBCA1AFA" alt="Emily Sisco, CNM, A.P.N.P." width="280" height="280" DisableNVelocity="true" />{AEF7E618-7BAA-41EA-B194-D06AEEC89C79}Emily<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15640680Emily Sisco, CNM, A.P.N.P.1{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2019/young-couple-on-a-bed.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F34598EF852217202D33EB54F4AF9606" alt="Young couple on a bed" width="660" height="370" DisableNVelocity="true" />Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller3/21/2019<p>Eczema can make children uncomfortable, irritable and sleep deprived, which often leads to behavioral issues. Learn how treating your child's eczema can help the whole family.</p>Treating your child’s eczema can help the whole family<img height="370" alt="Young girl with itchy skin" width="660" src="/-/media/national-files/images/hometown-health/2019/young-girl-with-itchy-skin.jpg?sc_lang=en&hash=283449FA44EC3C3C80C8EC17B47BD081" class="img-responsive"> <p>Eczema — also known as atopic dermatitis — is a fairly common skin condition that affects about 15 percent of children. The condition usually improves as children age. But for some, it can be persistent and frustrating. Many parents find that eczema impacts the entire family, causing their child to be uncomfortable, irritable and sleep deprived, all of which can cause behavioral issues. Treating symptoms early can help your child feel better, which can help the whole family. </p> <h4>ECZEMA SYMPTOMS</h4> <p>Your child should be seen by a dermatologist who can make a clinical diagnosis of your child by looking at his or her skin. These symptoms can indicate that your child has eczema:</p> <ul> <li><strong>Rash, especially those developed in babies</strong><br> Infants commonly develop rashes on their cheeks and on the outside of their arms and legs. In older children, eczema is more common in the elbow crease and behind the knee. While these are common areas, rashes can appear virtually anywhere on the body.</li> <li><strong>Itching</strong><br> Eczema can cause severe itching, which can be worse at night.</li> <li><strong>Feelings of being uncomfortable</strong><br> Scratching may cause the skin to become raw, sensitive and swollen.</li> <li><strong>Trouble sleeping</strong><br> Lack of sleep can lead to behavioral issues at home and school. </li> </ul> <h4>ECZEMA CAUSES</h4> <p>These factors can increase the chances of your child developing eczema:</p> <ul> <li><strong>Family history</strong><br> Your child may be at a higher risk for eczema if a relative has eczema, asthma, or allergies; however, anyone can develop eczema.</li> <li><strong>Abnormal skin</strong><br> Skin is a barrier that protects against bacteria, irritants and allergens. Children with an abnormal skin barrier lose moisture from the skin and are more sensitive to external irritants and/or allergic substances and bacteria in the environment. This all leads to dry skin, inflammation and infections. </li> </ul> <h4>ECZEMA TREATMENTS</h4> <p>Dermatologists will provide information helpful in reducing flare-ups and may prescribe medications, such as a topical steroid medicine, to treat flare-ups and alleviate itching. Topical steroid medications are the most effective treatment for eczema. If used properly under the direction of a dermatologist, topical steroids are safe to use. There also are other topical medications available to treat eczema. </p> <h4>Use these methods to reduce your child’s eczema flare-ups:</h4> <ul> <li>Apply a fragrance-free moisturizer to your child’s skin twice daily.</li> <li>Use fragrance-free soaps and bath cleansers.</li> <li>Avoid fabric softener, and opt for fragrance-free laundry detergent. Detergents labeled “free and clear” are recommended for children with eczema.</li> <li>Watch for infection, as it can worsen eczema. Open areas of the skin are more prone to infections. Infections often cause eczema flare-ups. If your child develops an infection, a provider may prescribe oral antibiotics to treat it.</li> <li>Have your child take a diluted bleach bath once or twice per week. Bleach chlorinates water to help decrease bacteria and the frequency of infections. Add ¼ to ½ cup of regular household bleach to a 40-gallon tub of warm water. Your child should soak in the tub from the neck down or just the affected part of the skin. After 10 to 15 minutes, rinse off with clear water, pat dry and apply a moisturizer. Diluted bleach baths will not help if only used to treat flares, so they should be taken regularly as a preventive measure.</li> <li>Give your child an antihistamine to help with itching and sleep at night.</li> </ul> <p>Eczema can be frustrating for children and parents alike. Early treatment and attention to symptoms can help improve your child’s skin, mood and behavior, as well as avoid potential disruption of family life.</p> <p><em><a href="/providers/sheila-galbraith-md" target="_self" title="Opens in same window.">Sheila Galbraith, M.D.</a>, is a <a href="/services-and-treatments/dermatology" target="_self" title="Opens in same window.">dermatologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Acne</li> <li>Birthmarks</li> <li>Eczema</li> <li>Pediatric dermatology</li> </ul>M.D.<p>In my free time, I enjoy running, hiking, cross-country skiing, cooking, gardening and spending time with my family at our cabin.</p><p><strong>Education</strong></p> <ul> <li>University of Iowa, College of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Virginia Mason Medical Center</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Medical College of Wisconsin-Milwaukee</li> </ul> <p><strong>Fellowship</strong></p> <p>Pediatric Dermatology, Medical College of Wisconsin/Children's Hospital of Wisconsin</p> <p><strong>Membership</strong></p> <ul> <li>American Academy of Dermatology</li> <li>Dermatology Foundation</li> <li>Society for Pediatric Dermatology</li> <li>Wisconsin Dermatological Society</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Dermatology and Pediatric Dermatology, American Board of Dermatology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Dermatology, Mayo Clinic College of Medicine and Science</li> </ul>Galbraith<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/sheila-galbraith-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A10C2022D15CDFEEE8EE981391A52F33" alt="Sheila Galbraith, M.D." width="280" height="280" DisableNVelocity="true" />Sheila<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13050036Sheila Galbraith, M.D.1{276FDCB2-F341-4C45-B04B-F71FB963B8CB}|{20D94572-B26A-4FB7-8C9D-7555CE785162}<img src="/-/media/national-files/images/hometown-health/2019/young-girl-with-itchy-skin.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EBF35EC672B1D9462FED85041D68745A" alt="Young girl with itchy skin" width="660" height="370" DisableNVelocity="true" />Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller12/12/2023<p>The thyroid gland makes a hormone that regulates metabolism. Sometimes it can make too little or too much of the hormone, resulting in thyroid disease. Find out the types, symptoms and treatments.</p>Thyroid disease: Learn the types, symptoms and treatments<p>Most people have heard of the <a rel="noopener" href="https://www.mayoclinic.org/thyroid-gland/img-20007063" target="_blank" title="Opens in a new window.">thyroid gland</a>, but many do not know or understand what it does. The thyroid gland is an endocrine gland. It makes hormones called thyroid hormones, which help regulate the body's metabolism. The gland is shaped like a butterfly and is located in the front of the neck below the Adam's apple.</p> <p>Problems occasionally can <a href="/hometown-health/speaking-of-health/do-not-blame-your-thyroid" target="_self" title="Opens in same window.">occur in the thyroid</a> gland, with the most common being overactivity and underactivity.</p> <h2>What is hypothyroidism?</h2> <p>One of the most common problems affecting the thyroid gland is <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/hypothyroidism/symptoms-causes/syc-20350284" target="_blank" title="Opens in a new window.">hypothyroidism</a>. This condition occurs when the gland stops making enough hormone. The most common cause of hypothyroidism is <a href="/hometown-health/speaking-of-health/what-is-hashimotos-disease" target="_self" title="Opens in same window.">Hashimoto's</a> thyroiditis, an autoimmune disorder that ultimately causes the gland to stop working. In early stages, hypothyroidism may not cause noticeable symptoms.</p> <h3>Symptoms of hypothyroidism may vary, and can include:</h3> <ul> <li>Fatigue</li> <li>Weight gain</li> <li>Constipation</li> <li>Dry skin</li> <li>Coarse hair and skin</li> <li>Muscle weakness</li> <li>Slowed heart rate</li> </ul> <p>Hypothyroidism is treated with thyroid hormone medicine that is effective when taken at the correct dose. If left untreated, hypothyroidism can lead to high cholesterol and heart problems over time. </p> <h2>What is hyperthyroidism?</h2> <p>Some disorders of the thyroid gland cause it to be overactive and make too many thyroid hormones, a condition called <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/hyperthyroidism/symptoms-causes/syc-20373659" target="_blank" title="Opens in a new window.">hyperthyroidism</a>. Hyperthyroidism usually is caused by an autoimmune disease called <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/graves-disease/symptoms-causes/syc-20356240" target="_blank" title="Opens in new window.">Graves' disease</a>. It also can be caused by a metabolically active thyroid nodule making too much hormone or by a short-lived thyroid gland inflammation. Graves' disease can be treated with medication, radioactive iodine therapy or surgery. Graves' disease can lead to Graves' ophthalmopathy, or thyroid eye disease, which can cause vision loss, eye pain or bulging eyes.</p> <h3>Symptoms of hyperthyroidism also vary and can include:</h3> <ul> <li>Losing weight without trying</li> <li>Rapid heart rate</li> <li>Sweating</li> <li>Diarrhea</li> <li>Nervousness</li> <li>Muscle weakness</li> <li>Thinning skin and brittle hair</li> </ul> <h2>Other thyroid disorders</h2> <p>Other disorders of the thyroid gland often require <a href="/hometown-health/speaking-of-health/surgical-options-when-a-gland-goes-awry" target="_self" title="Opens in same window.">surgery for treatment</a>. A thyroid lobectomy, known as hemilobectomy, is a surgery that removes part of the gland. During a total thyroidectomy, the entire gland is removed. <a href="/hometown-health/speaking-of-health/what-is-thyroid-cancer" target="_self" title="Opens in same window.">Thyroid cancer</a> treatment usually requires total thyroidectomy and, in some cases, removal of lymph nodes in the neck. Many small thyroid cancers can now be treated with a lobectomy.</p> <p>Some noncancerous nodules become large enough to cause pain and problems swallowing and breathing. When this happens, partial or total thyroidectomy is recommended. A person who has part of their thyroid gland removed may need to take hormone replacement after surgery. When a person has the entire gland removed, they will need to take replacement hormones for life.</p> <h2>When to seek treatment for thyroid symptoms</h2> <p>Consider seeing your primary care professional if you have signs and symptoms of hypothyroidism or hyperthyroidism, or if you can feel a nodule in the lower front of your neck. Your healthcare team will take a detailed medical history and perform a physical exam. Your care may include lab tests, a neck ultrasound and referral to an endocrinologist or an ear, nose and throat specialist. If surgery is needed, you will be referred to an ear, nose and throat surgeon or general surgeon with expertise in performing thyroid procedures who will evaluate and discuss your options.</p> <p>Thyroid disorders are relatively common in adults. Fortunately, nearly all thyroid problems can be managed successfully when identified early.</p> <p><em>Omar El Kawkgi, M.B., B.Ch.</em><em>, is an <a href="/services-and-treatments/endocrinology" target="_self" title="Opens in same window.">endocrinologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2023/person-brushing-long-grey-hair.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EE73CBE1D0EF12ACE549F65598B0F849" alt="Person brushing long grey hair" width="660" height="370" DisableNVelocity="true" />Thyroid HealthThe thyroid is a gland at the base of your neck. This important part of your body produces hormones that regulate blood pressure, body temperature, heart rate and weight. When your thyroid has problems, many aspects of your well-being can be negatively impacted. Learn more about the thyroid here.Dawn Haller1/12/2024From beverages to food and medication, you may consume caffeine to help you concentrate or be alert. Learn how much is too much when it comes to caffeine and the hidden sources you may not know about.Caffeine consumption: How much is too much, hidden sources<p>You probably know that tea and coffee contain caffeine, but did you know it also can be found in other drinks, food and some medications? You're not alone if you depend on caffeine t o help you concentrate or be alert. About 90% of U.S. adults consume a form of caffeine every day, according to the American Heart Association.</p> <h2>How much caffeine is too much?</h2> <p>Caffeine content in beverages widely varies. For most adults, consuming up to 400 milligrams of caffeine daily does not have adverse side effects. Depending on the type of beverage, that can be roughly four cups of brewed coffee, 10 cans of cola or two energy shot drinks.</p> <h3>While consuming some caffeine is OK, too much can cause side effects, including:</h3> <ul> <li>Fast heartbeat</li> <li><a href="/hometown-health/speaking-of-health/does-caffeine-treat-or-trigger-headaches" target="_self" title="Opens in same window.">Headaches</a></li> <li>High blood pressure</li> <li><a href="/hometown-health/speaking-of-health/sleep-is-the-foundation-for-healthy-habits" target="_self" title="Opens in same window.">Insomnia</a></li> <li>Muscle tremors</li> </ul> <p>Adolescents and young adults must be cautious when drinking caffeine, and children should avoid it altogether. People who are sensitive to caffeine's effects or take certain medications should avoid consuming too much caffeine. People who are pregnant, <a href="/hometown-health/speaking-of-health/5-ways-to-prepare-before-starting-a-family" target="_self" title="Opens in same window.">want to become pregnant</a> or are breastfeeding should talk with their healthcare team about caffeine consumption.</p> <h2>Common caffeine sources</h2> <p><span style="line-height: 107%;">If you reach for different types of beverages throughout the day, you may be drinking more caffeine than you realize. With a cup of coffee or tea with breakfast, a soda in the afternoon and a piece of chocolate after supper, caffeine is part of your daily eating habits.</span></p> <h3>Some of the most common sources of caffeine are:</h3> <ul> <li>Chocolate</li> <li>Coffee</li> <li>Medication</li> <li>Soda</li> <li>Tea</li> </ul> <p><a href="/-/media/national-files/documents/hometown-health/2019/hidden-sources-of-caffeine.pdf?sc_lang=en&hash=585839628E4D8747B948BBB01DF99AB6">Caffeine also can hide</a> under some names that are less recognizable. <a href="/hometown-health/speaking-of-health/rethink-your-energy-drink" target="_self" title="Opens in same window.">Energy drinks</a> have additives that contain caffeine to enhance the effects of the drink. Knowing about these additives can help you avoid consuming more caffeine than you thought, so be sure to check labels before you buy.</p> <h3>Some common additives that contain caffeine include:</h3> <ul> <li>Cartinine</li> <li>Choline</li> <li>Ginseng</li> <li>Glucuronolactone</li> <li>Guarana</li> <li>Inosol</li> <li>Kola nut</li> <li>Malic acid</li> <li>Maltodextrin</li> <li>Niacin</li> <li>Pantothenic acid</li> <li>Taurine</li> <li>Theanine</li> <li>Tyrosine</li> <li>Yerba mate</li> </ul> <p>Caffeine in powder or liquid form can be particularly dangerous. The Food and Drug Administration has warned that high levels of caffeine can cause serious health problems. One teaspoon of powdered caffeine is the same as drinking 28 cups of coffee, which is significantly more than the recommended level.</p> <h2>Kicking a caffeine habit</h2> <p>If caffeine becomes more of a hindrance than a help, you may want to consider cutting back. This can be challenging because an abrupt decrease can cause withdrawal symptoms like <a href="/hometown-health/speaking-of-health/6-tips-for-headache-relief" target="_self" title="Opens in same window.">headaches</a>, fatigue and difficulty focusing.</p> <h3>To lessen caffeine withdrawal symptoms, try these tips:</h3> <ul> <li>Be aware of and track how much caffeine you consume throughout the day.</li> <li>Cut back gradually so your body gets used to lower levels of caffeine.</li> <li>Check products you use for caffeine, such as over-the-counter pain relievers.</li> <li>Shorten the brew time of tea to cut down on the caffeine content, or choose an herbal tea that doesn't have caffeine.</li> <li>Switch to decaffeinated beverages, which have a similar taste but much less caffeine than their full-strength counterparts.</li> </ul> <p>Contact your primary care provider for guidance or evaluation if you're struggling with persistent or severe caffeine withdrawal symptoms.</p> <p><a href="/providers/brian-burroughs-pac" target="_self" title="Opens in same window."><em>Brian Burroughs</em></a><em> is a physician assistant in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> with special interest in headache treatment, in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</em></p><ul> <li>Community health and wellness</li> <li>Diabetes</li> <li>Headaches</li> <li>Hypertension</li> <li>Nutrition</li> <li>Psychiatry</li> </ul>P.A.-C.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Biology and Nutrition, St. John’s University</li> <li>Master's degree, Physician Assistant Studies, DeSales University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Added Qualification in Headache Medicine</li> <li>Board Certified - Advanced Diabetes Management</li> <li>Certified Diabetes Care and Education Specialist</li> <li>Certified Hypertension Clinician</li> <li>Physician Assistant, National Commission on Certification of Physician Assistants</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Physician Assistants</li> <li>American College of Physicians</li> <li>Association of Diabetes Care and Education Specialists</li> <li>Minnesota Academy of Physician Assistants</li> <li>National Headache Foundation</li> <li>National Lipid Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Burroughs<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/brian-burroughs-pajpg.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6E3ED7F75144592AF7CC4BD3FB1400C4" alt="Brian Burroughs, P.A.-C." width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://journals.sagepub.com/doi/10.1177/2633559X231173946" target="_blank" title="Opens in new window.">Approach to screening for depression in persons with diabetes</a>, May 2023.</li> </ul>Brian<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21656568Brian Burroughs, P.A.-C.1<img src="/-/media/national-files/images/hometown-health/2024/opening-lid-on-coffee-cup.jpg?h=370&iar=0&w=660&sc_lang=en&hash=AA1F20B0AF3B50531D495DB132E5ECA0" alt="Opening lid on coffee cup" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller12/8/2021When you feel supported and not alone, you can better cope with difficulty in your life. Boost your sense of belonging with these 5 tips.Is having a sense of belonging important?<p>Having a sense of belonging is so important, considering the groups and labels we give ourselves and others. We are members of families, sporting teams, hobbyists, spiritual groups, charities, political parties, cities, countries and nationalities, to name a few. Nearly every aspect of our lives is organized around belonging to something.</p> <p>The sense of belonging is fundamental to the way humankind organizes itself. If it was unimportant, we would live solitary lives only coming together for procreation then quickly kicking the children out of our lives as soon as they could walk. We would have no families, communities or organized government.</p> <p>We cannot separate the importance of a sense of belonging from our physical and mental health. The social ties that accompany a sense of belonging are a protective factor helping <a href="/hometown-health/speaking-of-health/5-tips-to-manage-stress" target="_self" title="Opens in same window.">manage stress</a> and other behavioral issues. When we feel we have support and are not alone, we are more resilient, often coping more effectively with difficult times in our lives. Coping well with hardships decreases the physical and mental effects of these situations.</p> <p>We begin life with the most crucial of needs — attachment to a caregiver. This is the beginning of our fundamental need for belonging. Studies have shown that children who have not achieved a healthy attachment in their young life have lower self-esteem, a more negative worldview, are mistrustful and can have a perception of rejection.</p> <p>Depression, anxiety and <a href="/hometown-health/speaking-of-health/suicide-isnt-about-dying-its-about-perceived-relief" target="_self" title="Opens in same window.">suicide</a> are common mental health conditions associated with lacking a sense of belonging. These conditions can lead to social behaviors that interfere with a person’s ability to connect to others, creating a cycle of events that further weakens a sense of belonging.</p> <p>Gratefully, we do have control in making changes in our lives to break this cycle and bolster our sense of belonging.</p> <h4>Boost your sense of belonging</h4> <h5>So what can you do to increase the sense of belonging in your children and yourself?</h5> <ul> <li><strong>Make an effort.</strong><br /> The most crucial ingredient to building a sense of belonging is effort. You cannot belong if you don't choose to make the effort to engage with others. It may feel uncomfortable at first to meet new people, but give it time, as you may need to practice self-talk. Soon the actions will become second nature. Behavioral activation and opposite action are effective strategies for getting yourself to put in the effort. Action often is needed to feel motivated.</li> <li><strong>Be mindful of others.</strong> <br /> Think less about yourself while with others and make the other person or the group your focus. Making conversation is critical to increasing your sense of belonging. It is important to mutually ask questions, make small talk, self-disclose skillfully and listen to people's responses.</li> <li><strong>Keep and teach an open mind.</strong><br /> Try new activities and meet new people. Consider new ways of thinking. Lead by example so your children can see how it works. Put in effort to seek activities and groups of people who you share common interests with. You may need to make it happen to start. Encourage and support your children to get involved.</li> <li><strong>Practice an attitude of acceptance.</strong><br /> Recognize that others have different ways of being, which don't have to change you. Focus on similarities rather than differences. Similarities tend to increase bonding. If you feel that people are not like you, focus on a mutual goal, such as a volunteer opportunity. Teach children to validate the feelings of others.</li> <li><strong>Validate action.</strong><br /> If creating a sense of belonging is challenging for you, remember it is likely challenging for your child, as well. Give them the encouragement you would give yourself. Validate them, just like you need to validate your own action. Remind children and yourself that it can feel discouraging at times and it will get better by continuing to put in the work.</li> </ul> <p><em><a href="/providers/angela-theisen-lcsw" target="_self" title="Opens in same window.">Angela Theisen</a> is a psychotherapist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Behavioral therapy</li> <li>Chronic mental illness</li> <li>Depression and anxiety</li> <li>Individual, couple and family therapy</li> <li>Personality disorders</li> </ul>L.C.S.W.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Psychology, College of St. Catherine</li> <li>Master's degree, Social Work, University of Illinois-Champaign</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Licensed Clinical Social Worker</li> </ul>Theisen<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/angela-theisen-lcsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=5D9B806BD75FE7B8FC04136702B9A77A" alt="Angela Theisen, L.C.S.W." width="280" height="280" DisableNVelocity="true" />{FF9B919D-292C-4F0E-A169-713C11DD7B2A}Angela<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14802660Angela Theisen, L.C.S.W.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{C4130004-0F31-48C4-AC9F-A4350A75AB24}|{2B88C934-922C-4130-B661-197B59D83899}<img src="/-/media/national-files/images/hometown-health/2021/adult-leaning-down-to-child.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B016F833DF9FCB59653A86D5A11BCB3D" alt="Adult leaning down to child" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Dawn Haller2/8/2023Preparing the nursery is an exciting part of the journey to welcoming a new baby. When it comes to safety, there are key areas to evaluate for potential hazards.How safe is your nursery?<p>After months of anticipation, you've welcomed your child into the world. Your main priority now is to keep your little miracle safe. Your baby will be spending much time in the nursery, so it's important to check for, and correct, any potential safety hazards.</p> <h2>Take a few minutes to evaluate each part of your nursery with these tips in mind:</h2> <h3>Crib and bassinet safety</h3> <p>Sudden infant death syndrome (SIDS) is the unexplained death of an infant under 1. While the exact cause of SIDS remains under investigation, research has shown that a safe sleeping environment has an impact on prevention.</p> <h4>Safe sleep guidelines are recommended to help reduce the risk of sleep-related infant death, including:</h4> <ul> <li>Always lay babies to sleep on their backs on a firm, flat surface. A mattress should fit snugly into the frame of the crib or bassinet, with no gaps. </li> <li>Avoid co-sleeping. Your baby should have his or her own sleeping space in a crib or bassinet. It's recommended that the baby sleeps in the same room as the caregiver for at least the first six months of life.</li> <li>Do not place loose blankets, bumpers, pillows or stuffed animals in a crib with a sleeping infant.</li> </ul> <h3>Window safety</h3> <p>Windows can pose a threat no matter how high they are above ground.</p> <h4>To ensure your children's safety around windows in the nursery and other parts of your home, it's recommended to:</h4> <ul> <li>Move furniture away from windows.</li> <li>Supervise children in rooms with open windows.</li> <li>Never rely on screens to prevent falls.</li> <li>Install a stop that prevents windows from opening further than 4 inches.</li> <li>Install window guards to cover the lower portion of the window.</li> <li>Open double-hung windows only from the top.</li> <li>Secure cords from blinds or curtains out of reach of children.</li> </ul> <h3>Nursery safety tips</h3> <h4>Additional safety recommendations in the nursery include taking steps to:</h4> <ul> <li>Place a night light in the nursery and any nearby bathroom and hallway.</li> <li>Install smoke and carbon monoxide detectors, and check their function regularly.</li> <li>Anchor heavy furniture, such as dressers and bookshelves, to the wall. Safety straps or wall anchor kits can be purchased separately if the furniture does not come with them.</li> </ul> <h3>Safety outside the nursery</h3> <h4>While it's important to keep furniture inside the nursery safe for infants, you also should pay attention to other furniture in your home, including:</h4> <ul> <li>Never leave a baby unattended on an elevated surface.</li> <li>Place bassinets or car seats on the floor rather than on tables, counters, beds or other furniture.</li> <li>Place bumpers or guards on sharp corners of furniture.</li> </ul> <h2>Read more about childhood safety:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/caring-for-your-childs-eyes" target="_self" title="Opens in same window.">Caring for your child's eyes</a></li> <li><a href="/hometown-health/speaking-of-health/keeping-childrens-teeth-healthy" target="_self" title="Opens in same window.">Keeping children's teeth healthy</a></li> <li><a href="/hometown-health/speaking-of-health/the-facts-about-vaccinations" target="_self" title="Opens in same window.">Protect your child with proper vaccinations</a> </li> <li><a href="/hometown-health/speaking-of-health/noisy-gifts-staying-ear-healthy-this-holiday-season" target="_self" title="Opens in same window.">Protect children's hearing from noisy toys, gifts</a></li> <li><a href="/hometown-health/speaking-of-health/5-sneaky-halloween-costume-health-concerns" target="_self" title="Opens in same window.">5 sneaky Halloween costume health concerns</a></li> </ul> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2023/baby-sleeping-in-crib.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8E743A26070A67C5F21F76CCDBA82044" alt="Baby sleeping in crib" width="660" height="370" DisableNVelocity="true" />Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller11/9/2022Menopause, often referred to as the "change of life," is a natural part of aging, but the symptoms can be bothersome. Learn about the signs and symptoms, and get treatment options.Menopause: Change of life Q&A<h2>What is menopause?</h2> <p>Menopause is the time in a woman's life when she stops having monthly periods. It's often referred to as the change of life and marks the transition between a woman's childbearing and nonchildbearing years. Menopause is a natural part of aging and occurs due to the gradual loss of estrogen — a hormone produced in the ovaries.</p> <h2>What are the signs and symptoms of menopause?</h2> <p>Menopause is diagnosed primarily by its symptoms and usually occurs between the ages of 45 and 55, with an average age of 51. Women often develop irregular periods, hot flashes, night sweats, mood swings and fatigue as estrogen production declines. These symptoms usually develop three to five years before a woman's last period — a time referred to as perimenopause.</p> <p>If a woman is 45 or older and stops menstruating altogether, then a presumptive diagnosis of menopause can be made. It's officially diagnosed when a woman has been without a period for one year. Most women in this group don't need any lab testing to confirm menopause, especially if they have menopausal symptoms, such as hot flashes or vaginal dryness.</p> <p>If a woman is under 45 and stops having periods or thinks she may be having menopause symptoms, then she should talk with her health care provider. She may need testing to see if it's menopause or another problem causing her symptoms. Women should see their health care provider if they have menopausal symptoms that are bothersome, heavy bleeding during or between their periods, or if they start bleeding again after completing menopause.</p> <p> Menopause affects all women regardless of race or socioeconomic background but is an individualized experience. Some women have more estrogen-related symptoms and find menopause extremely bothersome, while others notice little difference in their daily lives.</p> <h2>What are the long-term complications of menopause?</h2> <p style="margin-bottom: 12px;">Long-term complications are linked to the decreased levels of estrogen associated with menopause. Osteoporosis, which is thinning of the bones, leads to a decrease in bone mass which may lead to curvature of the spine, fractures and pain. The risk of cardiovascular disease, including heart attacks and strokes, also is increased in postmenopausal women.</p> <h2>What are the treatment options for menopause?</h2> <p>Medical treatments for menopausal symptoms include hormone replacement therapy, antidepressants and anti-seizure medications. Estrogen replacement is the most effective treatment for menopausal symptoms.</p> <p>While there have been concerns in the past about the safety of hormone therapy, for most healthy women seeking help with menopausal symptoms, it's safe, low-risk and effective. Hormone therapy typically is given for up to five years and is not recommended for women with a history of breast cancer, heart disease or stroke.</p> <p>In addition to hormone replacement therapies, some types of antidepressants can help ease hot flashes and other menopausal symptoms — even in women who are not depressed. There also are anti-seizure medications that can help treat hot flashes in some women.</p> <p>Women should speak to a health care provider before taking any natural remedies, as some may not be safe, especially for women with a history of breast cancer.</p> <p>There are many treatments for menopause that don't have hormones, including calcium supplements and vitamin D for the prevention of osteoporosis.</p> <p>Eating a reasonable diet full of nutritious foods also will help manage menopause. Nutrition recommendations include increasing fruits, vegetables and whole grains, especially foods high in vitamin C and carotene, and decreasing foods high in saturated fat, cholesterol, salt and processed sugars.</p> <p>Regular exercise benefits the heart and bones, helps regulate weight and improves mood. Weight-bearing exercises help increase bone mass and reduce the risk of fracture. Finally, smokers are encouraged to quit because studies show that smoking intensifies hot flashes.</p> <p>Menopause is a normal part of a woman's life and doesn't always need to be treated. However, menopausal symptoms can be disruptive. Women having bothersome symptoms should see a health care provider. Effective treatments for the relief of symptoms are available.</p> <p>While menopause isn't always a transition many women welcome, it's important to remember there is life after menopause.</p> <p><em>Ginny Clementson is a nurse practitioner based in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota, specializing in <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> and <a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">prenatal care</a>, and sees patients through virtual (video) appointments. </em></p><img src="/-/media/national-files/images/hometown-health/2022/middle-aged-person-white-sweater.jpg?h=370&iar=0&w=660&sc_lang=en&hash=327D189736ACE9D90CC0672A54EBE806" alt="Middle-aged person wearing a white sweater" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller4/22/2019<p>A visit to the hospital can be a terrifying experience for children. Learn how Haley Bate, a child life specialist, helps the child and his or her family adjust to and cope with the environment and many events that happen during a visit to the hospital.</p>A day in the life of a child life specialist<img height="370" alt="Haley Bate and pediatric patient" width="660" src="/-/media/national-files/images/hometown-health/2019/haley-bate-and-pediatric-patient.jpg?sc_lang=en&hash=A8C2BE05E4143DCD7404B92B4B0BA4C8" /> <p>For children, a visit to the hospital can be a terrifying experience. Haley Bate, child life specialist at Mayo Clinic Health System in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin, helps <span style="color: #333333;">the child and his or her family</span> make this experience more relaxing. T<span style="color: #333333;">hrough therapeutic play, age-appropriate education and preparation, and expressive activities to reduce fear, anxiety and pain, Haley </span>helps the them adjust to and cope with the environment and many events that happen during a visit to the hospital.</p> <p>Haley works with patients and their families in the <a href="/services-and-treatments/surgery" target="_self" title="Opens in same window.">Surgery</a> Department at the <a href="/locations/sparta" target="_self" title="Opens in same window.">Sparta</a> and La Crosse campuses, as well as procedural areas and inpatient in La Crosse. She works the typical 40 hours per week, but her schedule revolves around seeing patients.</p> <p>As the first patient arrives for the day, sometimes as early as 6:30 a.m., Haley introduces herself to the child and his or her family. While the nurse, anesthesiologist, surgeon and other health care providers already have introduced themselves, Haley’s introduction is a bit different. She wants to be a familiar and comforting face to the child before and after they undergo surgery or testing.</p> <p>Haley has learned that emotions children feel during a visit to the hospital vary. While one child may be calm and unfazed, another may be anxious and fearful. She has to use different approaches to support different children. Haley usually can tell shortly after meeting the child how best to support them. If the child is calm, she can provide toys and other activities to keep them occupied. If the child seems fearful, Haley will play with the child while they are waiting for the surgery or test and sometimes uses donated tie blankets to provide comfort. To ensure there are no surprises, she can show patients images of the operating rooms on her tablet.</p> <p>While they are waiting, Haley also explains the processes that will be involved during this particular child’s surgery or test. If the child will receive anesthesia, she sometimes brings with a similar mask that will deliver the anesthetic. The child can try the mask on if they wish. <span style="color: #333333;">Children sometimes are fearful during the anesthesia process, and need someone to comfort and support them. </span>She<span style="color: #333333;"> works closely with the anesthesia team and often supports the child until the anesthetics are fully administered. </span>If the child will need an IV for the operation, Haley brings an IV without a needle to show the child. This helps the child become comfortable ahead of time with some of the equipment that will be used.</p> <p>After the child is in surgery or done with testing, Haley follows up with the family. This is a crucial part of her job, because surgery can be just as scary for the family as it is for the child. She can put worries at ease and talk about how the child<span style="color: red;"> </span>coped during the anesthesia induction.</p> <p>When surgery is complete and the child is in the recovery room, Haley helps staff assess the child’s needs or gives them some information from when she met with them prior to surgery. She encourages parents to be present during this time and often will bring parents to recovery, preparing them on the way for what to expect when their child wakes up. Children often are confused and emotional, which can be distressing for parents if they don’t expect it. When they are finished in the recovery room, the child returns to the room in which they began. If she has a few moments in between patients, she’ll stop in to provide praise for how the child did that day. At this point, the kids usually are eating and walking around. She likes to see them feeling better before they go home.</p> <p>While Haley is not working with a child and their family, she is in meetings, working on projects and presentations, and taking part in staff education.</p><img src="/-/media/national-files/images/hometown-health/2019/haley-bate-and-pediatric-patient.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BF004B1AF67855969401794861554EDA" alt="Haley Bate and pediatric patient" width="660" height="370" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller11/9/2023When your eyeball turns a shade of pink or red, and you have a watery and inflamed eye, it's a sign of conjunctivitis. Learn why the best option to treat pink eye may be to care for it at home.A closer look at pink eye: Self-care tips for conjunctivitis<p>You may be familiar with the commonly used term "pink eye" used to describe conjunctivitis. The condition is an inflammation or infection of the membrane that lines your eyelid and the white part of your eyeball. The whites of your eyes become inflamed and a more visible shade of pink or red. Your eyes also may be watery or have a discharge, and your eyelids may be red or puffy. </p> <h2><strong>What causes pink eye?</strong></h2> <h3>Pink eye is common, especially in children. It can result from various causes, including:</h3> <ul> <li><a href="/hometown-health/speaking-of-health/allergy-q-and-a" target="_self" title="Opens in same window.">Allergies</a></li> <li>Bacteria</li> <li>Injury to the eye</li> <li>Irritants like dirt, smoke or pool chlorine</li> <li>Reaction to eyedrops or contact lenses</li> <li>Viruses, including the common cold</li> </ul> <h2>How is pink eye treated?</h2> <p>Based on recent evidence and research, your best option to treat pink eye may be to care for it at home. You should avoid going to work or school if the eye has drainage. A virus causes most cases of pink eye. You may only experience eye symptoms, but with viral conjunctivitis, you also may have a runny nose, sore throat, cough or fever.</p> <p>Viral conjunctivitis often begins in one eye and spreads to the other eye within a few days. It's contagious and can easily be passed to another person through coughing, sneezing or any contact with the liquid that drains from an infected eye.</p> <p>You usually <a href="/hometown-health/speaking-of-health/3-reasons-why-you-did-not-receive-antibiotics-from-your-provider" target="_self" title="Opens in same window.">don't need antibiotic drops</a> or ointments to treat pink eye. They don't help alleviate the symptoms or make you less contagious. It's difficult to distinguish between viral and bacterial conjunctivitis, but both typically are self-limiting, meaning the illness will go away on its own.</p> <h2>How can I manage and relieve pink eye symptoms?</h2> <ul> <li><strong>Keep your eyes clean.<br /> </strong>Clear any discharge from your eyes with water and a clean, lint-free cloth. Wipe from the inner corner of your eye to the outer corner. Avoid touching your eyes with anything other than a clean cloth, and <a href="/hometown-health/speaking-of-health/clean-up-your-hand-washing-skills" target="_self" title="Opens in same window.">wash your hands</a> often with soap and warm water.</li> <li><strong>Apply a compress to your eyes.</strong><br /> A warm, moist compress applied to the infected eye can ease discomfort. Soak a clean cloth in warm or cool water, depending on your preference. To decrease the risk of spreading pink eye from one eye to the other, only use the cloth to cover one infected eye.</li> <li><strong>Consider eye drops.</strong><br /> Over-the-counter lubricating eye drops, such as artificial tears, may help with symptoms. Don't use eye drops that are advertised to treat redness since they may worsen your symptoms.</li> </ul> <h3>See a healthcare professional if you have any of these symptoms:</h3> <ul> <li>Any eye pain that is more than mild</li> <li>Blurry vision that doesn't clear with blinking</li> <li>Sensitivity to light</li> <li>Warm, red swelling around the eye</li> <li>Worsening symptoms after three days with no associated cold symptoms</li> <li>Vision loss</li> </ul> <h3>Certain people also should seek guidance from a healthcare professional regarding pink eye symptoms, including:</h3> <ul> <li>Anyone with recent trauma or surgery to or around the eye</li> <li>Contact lens wearers experiencing any eye pain</li> <li>Infants less than 6 months</li> <li>Those who are immunocompromised</li> </ul> <p>Symptoms of viral conjunctivitis can last up to two weeks, but typically are most severe earlier in the illness. You or your child can return to work or school if the drainage is controllable and you follow good hand hygiene.</p> <h2>Learn more about the symptoms and causes of pink eye in this video:</h2> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/Z_REzv459q8" title="Pink Eye (Conjunctivitis): Symptoms & Causes" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2023/parents-holding-toddler.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1C873D80C5FE834CF73ECD1C18A131AC" alt="Parents holding toddler" width="660" height="370" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.Dawn Haller4/18/2019<p>You want to eat healthy, but what does “healthy” on a package really mean? How many calories does an item labeled “calorie-free” have? Learn the meanings of common food package claims.</p>14 common food package claims<img alt="Illustrated food packages" src="/-/media/national-files/images/hometown-health/2019/illustrated-food-packages.jpg?h=370&w=660&sc_lang=en&hash=B262D2E7D991D5214740134CE109A49E" class="img-responsive" style="height: 370px; width: 660px;" /> <p>You want to <a href="/hometown-health/speaking-of-health/looking-to-try-something-new-start-with-what-you-eat" target="_self" title="Opens in same window.">eat healthy</a>, but knowing what the claims on food packages mean can be hard to understand and overwhelming. What does “healthy” on a package really mean? How many <a href="/hometown-health/speaking-of-health/keep-track-of-bite-lick-and-taste-calories" target="_self" title="Opens in same window.">calories</a> does an item labeled “calorie-free” have?</p> <h2>Learn the meanings of 14 common food package claims so you can make wise choices the next time you’re at the grocery store:</h2> <h3>1. Calorie-free</h3> <ul> <li>Less than 5 calories</li> </ul> <h3>2. Fat-free or sugar-free</h3> <ul> <li> <p>Less than ½ gram of fat or sugar</p> </li> </ul> <h3>3. Gluten-free, no gluten, free of gluten or without gluten</h3> <ul> <li>Less than 20 parts per million of gluten</li> </ul> <h3>4. Good source of</h3> <ul> <li>Provides at least 10% of the daily value of a particular vitamin or nutrient</li> </ul> <h3>5. Healthy</h3> <ul> <li>Low fat</li> <li>Low saturated fat</li> <li>Less than 480 milligrams of sodium</li> <li>Less than 95 milligrams of cholesterol</li> <li>At least 10 percent of the daily value of vitamins A, C and D; iron; protein; calcium; fiber; or potassium</li> <li>Food does not need to be low in total fat but has a fat profile makeup of predominantly monounsaturated and polyunsaturated fats</li> </ul> <h3>6. High fiber</h3> <ul> <li>5 or more grams of fiber</li> </ul> <h3>7. High in</h3> <ul> <li>Provides 20% or more of the daily value of a specified nutrient</li> </ul> <h3>8. Light or lite</h3> <ul> <li>One-third fewer calories of the usual food</li> <li>Half the fat of the usual food</li> </ul> <h3>9. Low calorie</h3> <ul> <li>Less than 40 calories</li> </ul> <h3>10. Low cholesterol</h3> <ul> <li>Less than 20 milligrams of cholesterol</li> <li>2 grams or less of saturated fat</li> </ul> <h3>11. Low sodium</h3> <ul> <li>Less than 140 milligrams of sodium</li> </ul> <h3>12. Natural</h3> <ul> <li>No added artificial or synthetic ingredients (includes color additives)</li> </ul> <h3>13. Organic</h3> <ul> <li>Ingredients are produced without synthetic fertilizers and pesticides, farmed to reduce pollution, and provide safe and healthy livestock habits</li> <li>At least 95% of ingredients are organic</li> <li>Label may include USDA organic seal or organic claim</li> </ul> <h3>14. Reduced</h3> <ul> <li>Less than 25% of the specified nutrient or calories than the usual product</li> </ul> <p>The next time you are at the grocery store, pay attention to claims on food and beverage packages. Understanding the true meaning can help you better achieve your goals of eating healthy.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2019/illustrated-food-packages.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C557205EF8A894AE25E70481D64ECB66" alt="Illustrated food packages" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller4/16/2019<p>Are all the Easter goodies too tempting for your waistline? Hop to success with these six simple tips.</p>6 steps to enjoy Easter while managing weight<img alt="Girl eating chocolate and other food" src="/-/media/national-files/images/hometown-health/2019/girl-eating-chocolate-and-other-food.jpg?h=370&w=660&sc_lang=en&hash=3DF376AF2BE7552E58B184106ADCBD72" class="img-responsive" style="height: 370px; width: 660px;" /> <p>What comes to mind when you think of Easter? Would it be an Easter basket filled with high-calorie treats, and a meal of ham, buns, mashed potatoes, salads and desserts? Well, you can have both and lose or maintain your weight too.</p> <h2>Follow these six simple steps:</h2> <h3>1. Enjoy a healthy breakfast that includes lean protein.</h3> <p>Protein will help control your appetite.</p> <h4>Consider these options: </h4> <ul> <li>Veggie omelet</li> <li>Yogurt and fruit</li> <li>Fruit smoothie</li> </ul> <h3>2. Eat fruits or veggies for snacks.</h3> <h3>3. Consider a lighter lunch, such as:</h3> <ul> <li>A vegetable salad with lean protein, including a hard-boiled egg, chicken, tuna or cottage cheese</li> <li>Soup and half a sandwich</li> <li>Mixed fruit drizzled with yogurt or cottage cheese</li> </ul> <h3>4. Incorporate lower-calorie items into the main meal.</h3> <p>Eat a baked potato instead of mashed potatoes with butter and sour cream. Add steamed veggies and 4 to 6 ounces of ham. The whole idea is to swap high-calorie foods with low-calorie options.</p> <h3>5. Get active. </h3> <p>Go for a walk or play a game of basketball — just move. Remember, if you weigh 150 pounds, you have to walk a mile to burn off 1 ounce of chocolate.</p> <h3>6. Use portion control.</h3> <p>Have a small portion of those treats in the basket if you really want one. Remember, the operative goal is a small portion.</p> <h4>Keep in mind:</h4> <ul> <li>1 ounce of chocolate = 150 calories</li> <li>Each marshmallow chick = 28 calories and all sugar</li> <li>1 solid milk chocolate bunny = 900 calories</li> <li>9 malted eggs = 200 calories</li> </ul> <p>If the treats are tempting for you, you may want to get rid of the Easter basket on Monday. Remember, if it’s not there, you won’t eat it.</p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2019/girl-eating-chocolate-and-other-food.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D0254844F21A811222D92BF83C77442D" alt="Girl eating chocolate and other food" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller4/15/2019<span style="color: #333333;">Hoarding used to be referred to as collecting or saving items. Family members were sometimes called pack rats who seemingly never threw anything away. Whatever the term, people who participate in hoarding activities have gone from being virtually unheard of to almost being a household word.</span>Hoarding: Are we defined by our things?<img height="370" alt="Hoarding" width="660" src="/-/media/national-files/images/hometown-health/2019/hoarding.jpg?sc_lang=en&hash=FAF1AD09B513EB0715C3585946FC5DF5" class="img-responsive" /> <p>Hoarding used to be referred to as collecting or saving items. Family members were sometimes called pack rats who seemingly never threw anything away. Whatever the term, people who participate in hoarding activities have gone from being virtually unheard of to almost being a household word. People who hoard have trouble resisting acquiring things and tend to save too many possessions, which eventually start to create problems in their living space.</p> <h2>How many items are too many?</h2> <p>Acquiring too many items usually happens when the situation becomes overwhelming and intimidating along with thoughts of getting rid of possessions. Our possessions tend to own us instead of us owning our possessions. Because this condition has caused so much anguish for so many, hoarding has been given a diagnosis as a disorder by the <a rel="noopener" href="https://www.psychiatry.org/" target="_blank" title="Opens in a new window.">American Psychiatric Association</a> and is published as such in the <em>Diagnostic and Statistical Manual of Mental Disorders</em>. With these acknowledgements, <a rel="noopener" href="https://www.psychiatry.org/patients-families/hoarding-disorder/what-is-hoarding-disorder" target="_blank" title="Opens in a new window.">education and treatments</a> have become available.</p> <h2>What are the four main criteria that define hoarding disorder?</h2> <ol> <li>Persistent difficulty in discarding or parting with possessions regardless of their value. Hoarding is about the volume of possessions and how the items are organized.</li> <li>The difficulty of discarding possessions acquired is due to a perceived need to save the items and the distress associated with getting rid of them.</li> <li>These symptoms result in the accumulation of possessions that congest and clutter a person's active living areas and substantially compromise their intended use. A hoarding disorder may be so bad that portions of the home are difficult to use or access.</li> <li>The accumulation of items causes clinically significant distress or impairment in personal, social, occupational or other areas of functioning. Ask yourself this question: Does your stuff interfere with your being able to live comfortably, and is your living environment safe?</li> </ol> <h2>Why do people hoard?</h2> <h3>There are multiple reasons people hoard, including:</h3> <ul> <li>Some believe that items may be useful or valuable to them in the future.</li> <li>Items have a sentimental value, are unique or irreplaceable.</li> <li>Some items may be conceived as too good a bargain to pass up or throw away.</li> <li>Items a person acquires also may jog a pleasant or a sentimental memory.</li> <li>The person can't decide where the item belongs so they just keep it.</li> <li>They may feel safe from the outside world when surrounded by their things and don't want to let past experiences go without these items.</li> </ul> <p>Some studies indicate these behaviors start during childhood or early adolescence and after a bad traumatic experience. Studies also show this may run in families, either from role modeling or genetics. Statistics show that the rate of hoarding may be 5 percent, or 1 in 20 people.</p> <h2>How can I help?</h2> <p>Educate yourself about what a hoarding condition is and what it can lead to. Realize in most cases you need to respect the person's freedom of choice as to what they want in their own home. You may suggest to the person you know that they see a medical provider who may recommend a consult with a mental health expert in this field. There also are other resources in the community. If there are safety or health issues in the home, you may want to consider notifying other legal or community resources. Avoid confrontational situations with the person, but try to help with gentle recognition and strive for gradual change. Most importantly, aim to provide understanding, compassion and hope.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2019/hoarding.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A04983E86E86E640C20A0A8CC4563F8B" alt="Hoarding" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller12/30/2022If your goal is to eat more fruits and veggies, learn how counting to three can help you reach five or more servings a day.1-2-3 approach to eating fruits and veggies<p>Is it a challenge for you to eat all five servings of fruits and vegetables every day? The 1-2-3 approach can help you pack in all your servings — and more — throughout the day.</p> <h2>Get six servings by eating:</h2> <ul> <li>1 serving with breakfast</li> <li>2 with lunch </li> <li>3 with dinner and snacks </li> </ul> <p>Remember that the serving size for fruits and vegetables is about 4 to 6 ounces.</p> <h4>Measurements for one serving can differ depending on the food, such as:</h4> <ul> <li>1 cup of raw or cooked fruits and vegetables</li> <li>½ cup of legumes</li> <li>3 cups of leafy greens </li> </ul> <p>When you add fruits and vegetables to your meals and snacks, you'll find that getting six servings can be easy and fun. Keep fresh, frozen and canned fruits and veggies on hand so it's easy to add them to meals and your favorite dishes.</p> <h3>Use these ideas for each mealtime:</h3> <h4>Breakfast:</h4> <ul> <li>Make a smoothie with fresh or frozen fruit. Try adding a handful of spinach or kale.</li> <li>Mix berries and chopped fruits into batter for pancakes, muffins and waffles.</li> <li>Top your cereal, oatmeal or yogurt with fruit, such as berries, peaches, apples or bananas. </li> <li>Add vegetables, such as peppers, onions and spinach, to omelets, hash browns or breakfast potatoes.</li> <li>Bring a piece of fruit for an on-the-go breakfast.</li> </ul> <h4>Lunch:</h4> <ul> <li>Add extra vegetables to your sandwich or wrap. If you're eating out, ask for extra veggies.</li> <li>Make homemade vegetable soup for lunch. If you're buying prepared soup, compare nutrition labels and choose the option with the lowest amount of sodium.</li> <li>Build a salad with at least 3 cups of leafy greens. You can add chopped vegetables and fruit for more flavor and texture.</li> <li>Use leftover vegetables from last night's dinner as a side dish.</li> <li>Top a baked potato with salsa or broccoli.</li> </ul> <h4>Dinner:</h4> <ul> <li>Make a stir fry for dinner with lots of vegetables.</li> <li>Grill vegetables with a minimal amount of oil or oil spray. Thread them on a kebab or toss in a grill basket. Grilling works for fruits, including peaches, pineapples and mangoes.</li> <li>Add extra vegetables to pasta sauces, casseroles and soups. Good options are onions, peas, beans, tomatoes, peppers and spinach.</li> <li>Steam, microwave or roast vegetables for an easy side dish. Use either fresh or frozen veggies.</li> <li>Serve a vegetable-based soup, such as a hearty mixed vegetable, squash, cauliflower, potato, corn or broccoli soup.</li> <li>Incorporate fruit into your dessert. Add it to gelatin desserts, make a parfait with yogurt or just serve fruit cut into chunks or slices.</li> </ul> <h4>Snacks:</h4> <ul> <li>Keep raw veggies or a piece of fruit at your desk for an easy snack.</li> <li>Pack dried fruit in your purse, pocket or backpack to nibble on during the day.</li> <li>Dip apple slices or baby carrots in small amounts of peanut butter or almond butter. Try sprinkling cinnamon on apple slices.</li> <li>Put fruits and vegetables in easily accessible locations, such as the front of your fridge or counter, which will stop you from reaching for unhealthy foods when you're hungry. If you're low on time, try buying prepared trays with fruits and veggies that are already washed and cut.</li> </ul> <p>Remember that when it comes to fruits and vegetables, more is always better. Don't be afraid to go over the recommended servings. Eating more of these foods can help crowd out higher-calorie foods and satisfy your hunger and cravings for something sweet. Making fruits and veggies a regular part of your diet is as easy as 1-2-3.</p> <p><em>Anne Harguth</em><em> is a registered dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2022/eating-an-apple.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0E1964120D66596E386A40E0B6E4DDD2" alt="Eating an apple" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Dawn Haller5/29/2019<p>When it comes to skincare, you have lots of options, including peels, Botox and laser resurfacing. It can be challenging to determine which can target your skin’s needs. But there is a new hydrating skin renewal procedure that's a good option for nearly anyone.</p>Soften, smooth skin with new skin renewal procedure<img height="370" alt="Two women smiling" width="660" src="/-/media/national-files/images/hometown-health/2019/two-women-smiling.jpg?sc_lang=en&hash=84D97AE2A6D302E6BC3B5D47D76F1CE8"> <p>When it comes to skincare, you have lots of options, including peels, <a href="/hometown-health/speaking-of-health/is-botox-the-fix-for-all-facial-wrinkles" target="_self" title="Opens in same window.">Botox</a> and laser resurfacing. With the amount of procedures available, it can be challenging to determine which can target your skin’s needs. But there is a new hydrating skin renewal procedure that is a good option for nearly anyone. It infuses serums, antioxidants and hyaluronic acid into the skin for a more radiant, youthful complexion. </p> <h2>The new procedure targets skin concerns, including:</h2> <ul> <li>Acne-prone skin and enlarged pores</li> <li>Brown spots</li> <li>Elasticity and firmness</li> <li>Fine lines and wrinkles</li> <li>Photo damage</li> <li>Skin tone and texture</li> </ul> <h2>How the skin renewal procedure works</h2> <p>At your initial consultation appointment, a nurse will help you create a treatment plan uniquely tailored for your skincare needs. If you have any open sores or an active rash on the treatment area, you will be advised to wait until the symptoms have resolved to receive the treatment. The procedure takes about 30 to 60 minutes and has best results when done once a month. It cleanses, hydrates and protects your skin with a delivery system that extracts and delivers a unique serum.</p> <h3>These are the steps of the procedure: </h3> <ol> <li><strong>Exfoliation</strong> — Skin is cleansed and exfoliated with an antioxidant solution.</li> <li><strong>Peel</strong> — A light, nonirritating glycolic/salicylic acid chemical peel is applied to the newly exfoliated skin.</li> <li><strong>Extraction</strong> — Impurities are removed from the pores using a gentle and painless suction technology.</li> <li><strong>Fusion</strong> — Now that the pores are open and better able to receive hydration, the skin is bathed in a solution rich in peptides and antioxidants.</li> </ol> <p>After the procedure, you will notice that your skin immediately feels softer, smoother and ultimately, looks more radiant. A follow-up appointment is not required, but a series of treatments is more beneficial than receiving just one. </p> <p><strong>Learn more about <a href="/services-and-treatments/cosmetic-services" target="_self" title="Opens in same window.">cosmetic services</a>.</strong></p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2019/two-women-smiling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D947DD9693C86E2B7D48C9CFB8F7C8F1" alt="Two women smiling" width="660" height="370" DisableNVelocity="true" />Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller10/15/2025When you think about managing your weight, eating healthy foods and physical activity come to mind. But have you thought about your eating environments? Tackle them with some addition, subtraction and saying no.3 steps to control your environment and weight<img height="370" alt="Illustration comparing fast food to healthy food" width="660" src="/-/media/national-files/images/hometown-health/2019/illustration-comparing-fast-food-to-healthy-food.jpg?h=370&w=660&sc_lang=en&hash=C72CEF1A278CC7D477711C90DA91A4EB" style="height: 370px; width: 660px;" /> <p>When you think of weight and health management, you naturally think of eating low-fat and low-sugar foods, a minimum of five fruits or veggies a day, lean protein, healthy grains and physical activity. Making proactive changes will make it easier to manage your calorie intake. To achieve this, look to your environment for support.</p> <p>Major environments include:</p> <ul> <li>Car</li> <li>Food shopping</li> <li>Holidays</li> <li>Home</li> <li>Social events and restaurants</li> <li>Travel and vacations</li> <li>Work</li> </ul> <p> Manage your environments with these three steps:</p> <h4>1. Addition</h4> <ul> <li>You can’t eat healthy if it’s not there. Add healthy food to each of your environments.</li> <li>If it’s not there, bring it. Fruits and veggies are fast food — the healthy kind. They can be bagged to create a grab-and-go snack. Plan to bring them while traveling or in your car.</li> <li>Bring produce when your workplace has a celebration. You may be the only one to do it, and your co-workers may enjoy it.</li> <li>Call ahead to a restaurant to ensure it has a menu that supports your mission. Many restaurants have online menus.</li> <li>During holidays, substitute ingredients with healthy versions, such as applesauce instead of oil in a cake. Prepare meals with less added fat and sugar.</li> <li>Create a grocery list before shopping and stick to it.</li> <li>Eat before going to any of your environments so you are not tempted to make unhealthy choices.</li> </ul> <h4>2. Subtraction</h4> <ul> <li>Toss foods that won’t support weight control or health management. Go through your kitchen or wherever you store foods to clean house.</li> <li>If there are a few items you choose to keep, limit the quantity or store them out of sight.</li> </ul> <h4>3. Saying no</h4> <ul> <li>You may have to bow out of some activities — and that’s OK. Consider suggesting healthier alternatives to social activities with family and friends, such as bowling or going for a walk instead of drinks or going out to dinner.</li> <li>Restaurant eating can be a weight-gain plan unless you choose wisely. If you do dine out, consider look for healthier restaurants and meals, such as a plain baked potato with salsa, steamed veggies without added fat and lean protein, such as grilled chicken or fish. Many of the healthier options can be found as side dishes on the menu.</li> </ul> <p>Remember that it takes thought, effort and planning — but the payback is worth it. Don’t forget physical activity. You always <span style="color: #333333;">can</span> go for a walk when those around you are eating your trigger foods.</p> <p>Get more tips on <a href="/topics/nutrition">eating healthy</a>, <a href="/topics/exercise-and-fitness" target="_self" title="Opens in same window.">exercise</a> and <a href="/topics/weight-loss-and-bariatric-surgery" target="_self" title="Opens in same window.">losing weight</a> to help you achieve better health.</p> <p><em>By Mayo Clinic Health System staff. </em></p><img src="/-/media/national-files/images/hometown-health/2019/illustration-comparing-fast-food-to-healthy-food.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3E381BFD51C2861DC82A7F979A3F1CB9" alt="Illustration comparing fast food to healthy food" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller4/23/2025Do you know your gut houses up to 1,000 different species of bacteria? Read the two ways to keep your gut health in balance with foods you may already eat every day.Good bacteria for your gut<p>The lining of your digestive tract — like every surface of your body — is covered in microorganisms, mostly bacteria. This microecosystem, called a microbiome, plays a large role in your health. Your mood and behavior also may be impacted by the microorganisms living in your microbiome.</p> <p>You may be surprised to hear your gut houses up to 1,000 different species of bacteria. By nourishing different types of bacteria, you can keep your microbiome in balance.</p> <p>What you feed your microbiome matters. Most healthy adults can safely incorporate prebiotics and probiotics to their diet. A healthy microbiome promotes a healthy immune system and supports a weight management plan.</p> <h2>There are two ways to maintain a healthy gut:</h2> <h3>1. Prebiotics</h3> <p>Prebiotics help the microbes already in your microbiome to grow by giving them the foods they like. Prebiotics are found in many fruits and vegetables containing complex carbohydrates, such as fiber. You may already have these foods in your pantry or fridge, including apples, bananas, berries, carrots, flax seed, garlic, oats and sweet potatoes.</p> <h3>2. Probiotics</h3> <p>Probiotics add living microbes directly to your microbiome to improve the balance of microorganisms. The most common type of probiotic food is yogurt. Certain cheeses, kombucha, kimchi, pickles and sauerkraut are other bacteria-fermented foods containing probiotics.</p> <p>When you're familiar with the variety of foods containing prebiotics and probiotics, you can easily incorporate these ingredients in your meals and favorite recipes. These foods may be a staple in your diet without realizing the health benefits for your microbiome.</p> <h2>Try this recipe containing prebiotic and probiotic foods, including banana, oats and yogurt:</h2> <h3>Banana oatmeal pancakes</h3> <p>By Mayo Clinic Staff<br /> Servings: 6 (12 pancakes)</p> <p>½ cup old-fashioned rolled oats<br /> 1 cup hot or boiling water<br /> 2 tablespoons canola oil<br /> 2 tablespoons brown sugar<br /> ½ cup whole-wheat flour<br /> ½ cup all-purpose flour<br /> 1 ½ teaspoons baking powder<br /> ¼ teaspoon baking soda<br /> ¼ teaspoon salt<br /> ¼ teaspoon ground cinnamon<br /> ½ cup skim milk<br /> ¼ cup fat-free plain yogurt<br /> 1 mashed banana<br /> 1 egg</p> <p>In a large bowl, combine the oats and hot water. Let sit for 1 to 2 minutes until the oats are creamy and tender. Stir in oil and sugar; set aside to cool slightly. In a medium bowl, combine the flours, baking powder, baking soda, salt and ground cinnamon. Whisk to blend. Add the milk, yogurt and banana to the oats and stir until well-blended. Beat in the egg. Add the flour mixture to the oat mixture and stir until just moistened. Place a nonstick frying pan or griddle over medium heat. Once hot, spoon ¼ cup pancake batter into the pan. Cook for about 2 minutes, until the top surface of the pancake is covered with bubbles and the edges are lightly browned. Flip the pancake and cook for another 2 to 3 minutes. Repeat with remaining pancake batter.</p> <p>Nutrition information per two-pancake serving: 192 calories, 6 grams fat, 0 grams saturated fat, 0 grams trans fat, 4 grams monounsaturated fat, 302 milligrams sodium, 30 grams total carbohydrate, 2 grams dietary fiber, 6 grams protein</p> <p><strong>Download a <a href="/-/media/national-files/documents/hometown-health/2019/good-bacteria-for-your-gut.pdf?sc_lang=en&hash=DBEB03689B920827C915894D6D6BACE7" target="_blank" title="Opens in a new window.">list of prebiotic and probiotic foods with good bacteria for your gut</a>, and read more <a href="https://mayoclinichealthsystem.org/topics/eat-well" target="_self" title="Opens in same window.">healthy recipes and tips</a>.</strong></p> <p><em><a href="/providers/amanda-gingrasso-dnp" target="_self" title="Opens in same window.">Amanda Gingrasso</a> is a nurse practitioner in <a href="/services-and-treatments/gastroenterology-and-hepatology" target="_self" title="Opens in same window.">Gastroenterology and Hepatology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p> <ul> <li>General gastroenterology (GI)</li> <li>Pancreas</li> </ul> APRN, C.N.P., D.N.P.<p>I believe in providing individualized care. The patient should be provided with all options to be able to choose the plan that is right for them. The needs of the patient should be at the forefront of each encounter. I strive to do all I am able for each patient in my capacity. It is imperative to thoroughly communicate and empathize with the patient to build a trusting relationship.</p> <p>I enjoy creating connections with patients and their families. It is rewarding to be part a patient's life and to see them through difficult times. I am proud to practice with a phenomenal team. </p> <p>I grew up in La Crosse. I am married and have one son. I enjoy camping and spending time on our boat, with my family. I also enjoy traveling and visiting with family as much as I can.</p> <p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, Viterbo University</li> <li>Doctorate degree, Family Nurse Practitioner, Viterbo University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Association of Nurse Practitioners</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Nurse Practitioners</li> <li>American College of Gastroenterology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Medicine, Mayo Clinic College of Medicine and Science</li> </ul> Gingrasso<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/amanda-gingrasso-aprn-cnp-dnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=5499BBEF63209FB19F150BFE3534F727" alt="Amanda Gingrasso, APRN, C.N.P., D.N.P." width="280" height="280" title="Amanda Gingrasso, APRN, C.N.P., D.N.P." DisableNVelocity="true" /> Amanda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15430693Amanda Gingrasso, APRN, C.N.P., D.N.P. 1{CDA27FD1-23E5-4D31-BD85-567A48B862F7}|{63CBB755-37F9-4058-9120-6CD50C94BD16}<img src="/-/media/national-files/images/hometown-health/2022/grilling-vegetables.jpg?h=370&iar=0&w=660&sc_lang=en&hash=06920CDAD6E5EBC5B9E1B0D09B0D5539" alt="Grilling vegetables" width="660" height="370" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller7/31/2020After age 30, you start to lose bone mass. Get 5 tips to build stronger bones and combat that loss.5 ways to build strong bones as you age<p>The older you get, the harder it is to maintain bone strength.</p> <p>“We continue to build bone mass until age 30,” says <a href="/providers/tina-dreger-md" target="_self" title="Opens in same window.">Tina Dreger, M.D.</a>, an orthopedic surgeon at Mayo Clinic Health System in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin. “After age 30, we break down more bone than we rebuild.”</p> <h4>Dr. Dreger offers 5 tips for combating that bone loss:</h4> <h5>1. Think calcium.</h5> <p>Women up to age 50 and men up to age 70 need 1,000 milligrams daily; women over 50 and men over 70 should get 1,200 milligrams daily.</p> <h5>2. And vitamin D.</h5> <p> Aim for 600 to 800 international units (IUs) daily.</p> <h5>3. Exercise.</h5> <p>Weight-bearing exercise (i.e., walking) and resistance exercise (i.e., weightlifting) help slow bone loss.</p> <h5>4. Don’t smoke.</h5> <p>Smoking can increase bone loss.</p> <h5>5. Drink alcohol moderately, if at all.</h5> <p> More than a drink a day for women or men over 65, or two drinks for men 65 or under, can speed bone loss.</p> <h4>Two bonus tips:</h4> <h5><strong>1. Remember protein</strong>.</h5> <p> Protein is one of the building blocks of bone. While most people get plenty of protein in their diets, some do not. Make sure your diet includes lean sources of protein, such as eggs, lentils, white-meat poultry, lean beef, dairy, shrimp and soy.</p> <h5>2. Maintain an appropriate body weight.</h5> <p>Being underweight increases the chance of bone loss and fractures. Excess weight now is known to increase the risk of fractures in your arm and wrist. As such, keeping body weight in check is good for bones just as it is for health in general.</p> <h4>Read more about bone health and exercise:</h4> <ul> <li>Learn more about <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968" target="_blank" title="Opens in a new window.">osteoporosis</a>.</li> <li>Explore <a href="/topics/exercise-and-fitness">exercise tips and ideas</a> prepared by Mayo Clinic Health System experts.</li> </ul><img src="/-/media/national-files/images/hometown-health/2019/young-woman-smiling-sun-shining.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1CCEFF3DB9E6B6DC00DC4AACE7F3966B" alt="Young woman smiling with sun shining in the background" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.Dawn Haller5/21/2019Don't let back pain slow you down. Learn how to stretch and strengthen your back properly to keep you moving.Exercises for a happy back<img height="370" alt="Hands touching back due to pain" width="660" src="/-/media/national-files/images/hometown-health/2019/hands-touching-back-due-to-pain.jpg?h=370&w=660&sc_lang=en&hash=809F4DE1CFEF060D7A4C8419BF475F07" style="height: 370px; width: 660px;" /> <p>Oh, my aching back!</p> <p>Sound familiar? If so, you’re not alone. “It’s estimated that 80 percent of all Americans will develop low back pain at some point in their lives,” says Jason Banks, <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapist</a> at Mayo Clinic Health System in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota. “It’s one of the most common reasons people see their health care providers and the most common condition we treat in Physical Therapy.”</p> <a href="/-/media/national-files/documents/hometown-health/2019/exercises-for-a-healthy-back.pdf?sc_lang=en&hash=D2DF9CECEEE3C7B9B1D5307EA84CF338" target="_blank" title="Opens in a new window."><img alt="Download a PDF to learn exercises for a happy back." src="/-/media/national-files/images/hometown-health/2019/download-exercises-for-happy-back.jpg?h=135&w=135&sc_lang=en&hash=BB34090A7572A0D9EBE31EFB293AD2B5" style="height: 135px; width: 135px; float: right; margin-bottom: 5px; margin-left: 5px;" /></a> <p>To avoid back pain, Jason says to pay attention to posture, body mechanics, diet and sleep positions. He says it’s also important to stretch and strengthen the muscles in your back and core. Here’s one stretch to get you started:</p> <h4>KNEE TO CHEST STRETCH</h4> <ol> <li>Lie on your back with your knees bent and feet flat on the floor.</li> <li>Using both hands, pull up one knee and press it to your chest. Tighten your abdominals, and press your spine to the floor. Hold for 5 seconds.</li> <li>Return to the starting position and repeat step 2 with the opposite leg.</li> <li>Return to the starting position and then repeat with both legs at the same time.</li> <li>Repeat each stretch two to three times — preferably once in the morning and once at night.</li> </ol> <p>If you’ve hurt your back, or have osteoporosis or other health conditions, be sure to check with your health care provider first. </p> <h4>LEARN MORE</h4> <ul> <li><a href="/-/media/national-files/documents/hometown-health/2019/exercises-for-a-healthy-back.pdf?sc_lang=en&hash=D2DF9CECEEE3C7B9B1D5307EA84CF338" target="_blank" title="Opens in a new window.">Download a PDF for three back stretches.</a></li> <li><a href="https://mayoclinichealthsystem.org/topics/move-more" target="_self" title="Opens in same window.">Learn ways to get and stay physically fit.</a></li> <li><a href="https://mayoclinichealthsystem.org/topics/tools-for-health" target="_self" title="Opens in same window.">Get tools to live your healthiest.</a></li> </ul><img src="/-/media/national-files/images/hometown-health/2019/hands-touching-back-due-to-pain.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3348B0708285630253A21769D25F54B4" alt="Hands touching back due to pain" width="660" height="370" DisableNVelocity="true" />Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Back PainBack pain is one of the most common health complaints in the U.S. In fact, eight out of 10 Americans will experience back pain at some point in their lives. Symptoms include muscle ache, shooting or stabbing pain, pain that radiates down your leg and limited flexibility or range of motion of the back.<br/><br/>Get tips to manage your pain, and know when to see your healthcare provider.Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.Dawn Haller9/22/2025Hear about a diet plan that seems too good to be true? It probably is. Learn the signs of a fad diet and three key elements in all healthy plans.Don't fall for fad diets<p>When it comes to weight loss, most people would like a quick fix. The internet is full of diet plans that promise rapid results and sound too good to be true. </p> <p>The problem is, they probably are. </p> <p>Fad diets are attractive because they promise something everyone wants: an easy and quick way to lose a lot of weight. However, losing weight comes down to a formula that health care professionals have known for a long time: combining eating a variety of healthy foods in reasonable proportions with regular exercise.</p> <h4>Fad diet signs</h4> <p>But how can you evaluate if a diet plan is just a fad or a good option for the long run?</p> <h5>Steer clear of plans that have any of these telltale signs of fad diets:</h5> <ul> <li><strong>They promise rapid weight loss.</strong><br /> If a plan promises losses of more than 2 pounds a week, proceed with caution. </li> <li><strong>They require eliminating foods.</strong><br /> Beware of diets that claim entire food groups, such as carbohydrates, are bad. You need to eat a variety of foods to get the nutrition your body needs.</li> <li><strong>They have rigid rules.</strong><br /> Some fad diets require purchasing expensive meal replacement products, such as protein shakes or weight loss bars. Others may emphasize eating predominantly one type of food, such as meat, grapefruit or cabbage soup. </li> <li><strong>They severely restrict calories.</strong><br /> You'll lose weight anytime you severely restrict your calories. But this extreme approach is unhealthy and unsustainable. Calories are the fuel your body needs to function. Use this <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304" target="_blank" title="Opens in a new window.">calorie calculator</a> to estimate the daily calories your body needs to maintain your current weight. Adjustments can be made to this calorie level for weight loss. Speak with your health care provider or dietitian to figure out what the right number of calories is for you.</li> </ul> <h4>Three key elements to weight loss</h4> <h5>To lose weight and keep it off, look for a plan that includes:</h5> <ol> <li><strong>Variety<br /> </strong>A healthy diet includes fruits and vegetables, whole grains, low-fat dairy products, lean protein, nuts and seeds, and even a sweet treat once in a while. To ensure you're getting the right amount of nutrients to nourish your body, choose a plan that includes all of the food groups. It also is important your eating pattern is appealing and tasty. Otherwise, it won't be something you'll stick with.</li> <li><strong>Exercise<br /> </strong>Achieving a healthy weight is easier when you are eating healthfully and exercising. Look for a plan that recognizes the importance of movement. Get <a href="/hometown-health/speaking-of-health/taking-the-first-step-starting-restarting-an-exercise-program" target="_self" title="Opens in same window.">tips for starting, or restarting, an exercise program</a>.</li> <li><strong>A long-term plan<br /> </strong>The changes you make should be ones you can live with forever. I don't even like using the word "diet" because so many people think of it in terms of something you do for a while and then stop. There's no finish line when it comes to healthy eating and being active.</li> </ol> <p>If you're looking for guidance, several healthy plans meet the criteria outlined, including the <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/mayo-clinic-diet/art-20045460" target="_blank" title="Opens in a new window.">Mayo Clinic Diet</a>, the <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/mediterranean-diet/sls-20077104" target="_blank" title="Opens in a new window.">Mediterranean diet</a> and <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20050989" target="_blank" title="Opens in a new window.">Dietary Approaches to Stop Hypertension, or DASH, diet</a>.</p> <p><a href="/healthy-weight" target="_self" title="Opens in same window.">Explore additional healthy weight resources and information.</a></p> <p><em>By Mayo Clinic Health System staff. </em></p><img src="/-/media/national-files/images/hometown-health/2022/blending-smoothie-hand-blender.jpg?h=370&iar=0&w=660&sc_lang=en&hash=49984822A904BAA97EAF16602AB915EE" alt="Blending smoothie hand blender" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller4/23/2025Thinking about trying a gluten-free diet? Learn why it's not necessarily a healthy option for everyone.Do you need to say goodbye to gluten?<img alt="Two people making bread" src="/-/media/national-files/images/hometown-health/2019/two-people-making-bread.jpg?h=370&w=660&sc_lang=en&hash=45FA5AD4C8F8F20FDA986CAF21E4B3CD" style="height: 370px; width: 660px;" /> <p>A trip through almost any grocery store reveals this truth: it's never been easier to be gluten-free. The increase in readily available gluten-free products is good news for people with celiac disease and some other medical conditions. But the easy access may also be encouraging other people to go gluten-free.</p> <p>Many people think following a gluten-free diet is a healthier way to eat, but that's not always true. The diet makes a tremendous difference to people whose bodies don't process gluten well, but following a gluten-free diet isn't necessarily a healthy choice for all.</p> <h2>Who needs to be gluten free?</h2> <h3>Gluten — a protein found in grains including wheat, barley and rye — causes symptoms in people with a number of conditions, including:</h3> <ul> <li>Celiac disease — an autoimmune disorder in which gluten triggers an immune system response and leads to symptoms, including abdominal pain, bloating, diarrhea, fatigue and weight loss.</li> <li>Untreated celiac disease, which leads to damage to the lining of the small intestine and prevents nutrients from being absorbed</li> <li>Nonceliac gluten sensitivity, which causes some of the same symptoms as celiac disease, but does not damage the small intestine</li> <li>Gluten ataxia, another autoimmune disorder, which affects nerve tissues and causes problems with muscle control</li> <li>Wheat allergy, which also involves an immune system response to gluten causing congestion, breathing difficulties or other symptoms</li> </ul> <p>Eliminating gluten from the diet is essential and highly recommended for people with these conditions. If you suspect you're gluten-sensitive, it's best to work with your gastroenterologist to determine if you need to be gluten-free and how careful you need to be.</p> <p>A diagnosis means eliminating a wide array of foods made with wheat, barley or rye. Some, such as bread and cereal, are easy to recognize. But gluten can be found in some unexpected products, including beer, hot dogs, salad dressings and even some medications. There’s a steep learning curve after diagnosis, and it can be challenging to discover all the places that gluten hides.</p> <h2>Does gluten-free equal healthy?</h2> <p>While a gluten-free diet is a medical necessity for people with certain conditions, many other people are choosing to go gluten-free for other reasons.</p> <p>A gluten-free diet’s intention is not weight loss, nor is it necessarily always healthier than a typical diet. For example, a gluten-free cake mix is not going to be healthier than a regular mix. In fact, manufacturers may add more sugar or saturated fat to improve flavor.</p> <p>In addition, many foods with gluten are fortified with vitamins and minerals. The gluten-free versions may not be. People who follow a gluten-free diet, either for medical or personal reasons, may need to work harder to ensure they're getting the nutrients they need.</p> <p>Everyone should focus on getting enough daily servings of fruits and vegetables. The typical American diet doesn't include enough, and they’re naturally gluten-free. If you do have celiac disease or another condition that makes you sensitive to gluten, focus on consuming naturally gluten-free foods and their products, such as quinoa and rice.</p> <p>If you suspect you have celiac disease or gluten intolerance, see your healthcare provider before going gluten-free.</p> <h2>Learn more about celiac disease and gluten:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/14-common-food-package-claims" target="_self" title="Opens in same window.">14 common food package claims</a></li> <li><a href="/hometown-health/speaking-of-health/10-nutrition-myths-debunked" target="_self" title="Opens in same window.">10 nutrition myths debunked</a></li> </ul> <em>Kjersten Nett</em><em> is a <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">registered dietitian</a> in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a> and <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota.</em><img src="/-/media/national-files/images/hometown-health/2019/two-people-making-bread.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F8C7B6A6C2D15EE8E0886ABD3A685C14" alt="Two people making bread" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller8/12/2020About 80% of adults experience back pain at some time in their lives. For most people, it will go away on its own with self-care. So, how do you know when to see your doctor about your back pain?When should I see a doctor about back pain?<p>About 80% of adults experience back pain at some time in their lives. It's one of most common reasons people see a doctor or miss work. The pain can range from a dull ache to sharp, sudden and debilitating pain.</p> <p>For most people, back pain is mechanical in nature, which means the elements of your back and how they move together has changed.</p> <h2>Possible back conditions could include:</h2> <ul> <li><strong>Muscle or ligament strain</strong><br /> Heavy lifting or a sudden awkward movement can strain the muscles or ligaments in your back. Also, if you are overweight or in poor physical condition, the constant strain on your back can cause muscle fatigue and muscle spasms.</li> <li><strong>Bulging or ruptured disk</strong><br /> Disks are the cushions between the bones in your spine. You can have bulging or ruptured disks that may or may not cause pain by compressing a nerve root and causing pain that radiates into the leg.</li> <li><strong>Arthritis</strong><br /> Disks may narrow over time and cause your vertebrae to grind together resulting pain.</li> </ul> <p>Most back pain — even severe back pain — goes away on its own in four to six weeks with self-care, such as rest, heat or ice, over-the-counter pain medication and exercise.</p> <p>Surgery often is effective to correct a spinal deformity or instability issue. Surgery also is helpful to treat pain radiating down a leg due to compression of a nerve root in the spine if other conservative treatments have failed. However, surgery is not considered a good treatment for generalized back pain.</p> <p>So how do you know when to see your doctor about your back pain?</p> <h3>Here are a few causes or symptoms that indicate it is time to schedule an appointment:</h3> <ul> <li>Follows a fall, blow to your back or other injury</li> <li>Is constant or intense pain, especially at night or when you lie down</li> <li>Spreads down one or both legs, especially if the pain extends below your knee</li> <li>Causes weakness, numbness or tingling in one or both legs</li> <li>Occurs with swelling or redness on your back, which could indicate an infection</li> <li>Occurs with unintended weight loss</li> <li>Occurs with new bowel or bladder control problems</li> </ul> <p>Also, if you have a history of cancer, talk with your health care provider about any new pain you are experiencing, including back pain.</p> <p><em><a href="/providers/tk-schiefer-md" target="_self" title="Opens in same window.">T.K. Schiefer, M.D.</a>, is a <a href="/services-and-treatments/neurosurgery" target="_self" title="Opens in same window.">neurosurgeon</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Herniated discs</li> <li>Spinal deformity</li> <li>Spinal stenosis, also known as narrowing of the spinal canal</li> <li>Spondylolisthesis, also known as slipped vertebrae</li> <li>Traumatic brain injuries</li> <li>Traumatic spine injuries, such as fractures and spinal cord injury</li> <li>Tumors, spinal and brain</li> </ul>M.D. <p>I view the doctor-patient relationship as a partnership. We will work together to find solutions to treat your condition and improve your quality of life. </p> <p>Since we are working together, it is very important we are on the same page and develop a plan as a team. To help facilitate this, first, I will ask you questions to get details about what is going on. Second, I usually perform a neurological examination pertinent to your problem. Third, we typically review your imaging studies together to better understand the problem. Finally, we have an open and honest discussion about possible solutions and treatments, both surgical and non-surgical. </p> <p>Sometimes non-surgical treatments may be the best option. I only offer and recommend a surgery if I feel it is in your best interest and something I would recommend to one of my own family members. I also try to avoid “doctor jargon” and explain things so they are straight forward and easy to understand. I look forward to partnering together in your neurosurgical care. </p> <p>I am a husband and father of four children. I am very active in my church community and enjoy serving others. I am an Eagle Scout and worked as scoutmaster for my sons' troop for many years. I enjoy traveling, backpacking, being outdoors, staying physically fit and personal finance/investing.</p> <p><strong>Education</strong></p> <ul> <li>Mayo Clinic Alix School of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Preliminary Surgery, Mayo Clinic College of Medicine and Science</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Neurologic Surgery, Mayo Clinic College of Medicine and Science</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Neurological Surgery</li> <li>Certificate in Clinical and Translational Science, Mayo Graduate School</li> <li>Silver Level Certification, Mayo Clinic Quality Academy</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Neurological Surgeons</li> <li>Congress of Neurological Surgeons</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Neurosurgery, Mayo Clinic College of Medicine and Science</li> </ul> Schiefer<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/tk-schiefer-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=5328718020A2786933F34ECF5D6846CB" alt="T.K. Schiefer, M.D." width="200" height="200" DisableNVelocity="true" /> <ul> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/25545552/" target="_blank" title="Opens in new window">In-hospital neurologic deterioration following fractures of the ankylosed spine: a single-institution experience</a>, May 2015.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/24476904/" target="_blank" title="Opens in new window">Significance of cochlear dose in the radiosurgical treatment of vestibular schwannoma: controversies and unanswered questions</a>, May 2014.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/22084629/" target="_blank" title="Opens in new window">Moving forward: advances in the treatment of movement disorders with deep brain stimulation</a>, November 2011.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/19929340/" target="_blank" title="Opens in new window">Importance of the vasculature in cyst formation after spinal cord injury</a>, October 2009.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/18423548/" target="_blank" title="Opens in new window">Epidermoids of the cerebellopontine angle: a 20-year experience</a>, December 2008.</li> </ul> {000BB0CC-A7F9-4570-B165-7B3E176167E9}T.K.<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14270005T.K. Schiefer, M.D. 1{4EA2A40E-3721-48EC-AFC9-E6D0E13BCDEC}|{993AF103-0FE1-4CF2-9F2A-3D064CDA9F32}<img src="/-/media/national-files/images/hometown-health/2023/securing-bike-on-car-roof-rack.jpg?h=370&iar=0&w=660&sc_lang=en&hash=44EF64D4E0B272C85A83867F05A7AFE6" alt="Securing bike on car roof rack" width="660" height="370" DisableNVelocity="true" />Back PainBack pain is one of the most common health complaints in the U.S. In fact, eight out of 10 Americans will experience back pain at some point in their lives. Symptoms include muscle ache, shooting or stabbing pain, pain that radiates down your leg and limited flexibility or range of motion of the back.<br/><br/>Get tips to manage your pain, and know when to see your healthcare provider.NeurosurgeryNeurosurgery treats disorders that impact any part of the nervous system, which may include the brain, spine or peripheral nerves. Conditions treated range from life-threatening brain tumors, to disorders impacting quality of life, such as back pain and carpel tunnel syndrome.Dawn Haller3/20/2024If you're planning international travel, checking in with a travel medicine specialist can help ensure you're informed, prepared and protected against possible health risks.Stay healthy abroad: Why you should see a travel medicine specialist before your trip<p>As you get ready to travel to another country, you probably have many details to coordinate and plan. One essential task, depending on where those travels take you, may be to make an appointment to see a travel medicine specialist.</p> <p>A travel medicine specialist assesses travel-related risks and provides information to ensure your health and safety while minimizing the potential for health-related situations during on your trip.</p> <h2>Adding a consultation to your travel to-do list</h2> <p>A consultation with a travel medicine specialist includes discussing travel-related illnesses, risk factors for infectious and noninfectious diseases, <a href="/hometown-health/speaking-of-health/questions-about-vaccines-and-travel" target="_self" title="Opens in same window.">required immunizations</a>, health regulations and drug-resistant organisms you may encounter.</p> <p>It's crucial to schedule a pretravel consultation at least two weeks or preferably, four to eight weeks, before your trip to ensure you get complete protection from any needed vaccinations.</p> <h3>When requesting a travel medicine consultation, be prepared to provide information about your trip, including:</h3> <ul> <li>All countries you're visiting</li> <li>Any transportation, accommodation or other unusual circumstances </li> <li>Dates and duration of travel</li> </ul> <p>A travel medicine specialist will review your itinerary before your consultation to identify country-by-country health risks, such as exotic infectious agents, the potential for altitude sickness or heat exhaustion, as well as appropriate vaccinations and possible need for malaria prevention medications.</p> <h2>Your opportunity to learn about staying healthy abroad</h2> <p>A consultation gives you the opportunity to learn about health risks you may face while you're traveling and once you reach your destinations.</p> <h3>Based on your itinerary, the travel medicine specialist may: </h3> <ul> <li>Explain the risks of infection from mosquito-borne illnesses and the steps for protecting yourself. This includes reviewing medications to prevent <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/malaria/symptoms-causes/syc-20351184" target="_blank" title="Opens in a new window.">malaria</a>, which is a potentially life-threatening illness.</li> <li>Ensure you receive protection against vaccine-preventable illnesses, such as <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/hepatitis-a/symptoms-causes/syc-20367007" target="_blank" title="Opens in a new window.">hepatitis A</a> or <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/typhoid-fever/symptoms-causes/syc-20378661" target="_blank" title="Opens in a new window.">typhoid fever</a>, and verify that other <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infectious-diseases/in-depth/vaccine-guidance/art-20536857" target="_blank" title="Opens in a new window.">routine vaccinations</a> are current.</li> <li>Evaluate your overall health for travel and discuss with you how to manage preexisting conditions.</li> <li>Give tips for preventing jet lag, motion sickness, altitude illness and <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/deep-vein-thrombosis/symptoms-causes/syc-20352557" target="_blank" title="Opens in a new window.">blood clots</a>.</li> <li>Review how to prevent and treat <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/travelers-diarrhea/symptoms-causes/syc-20352182" target="_blank" title="Opens in a new window.">traveler's diarrhea</a>, the most common travel-related illness.</li> <li>Help you reduce the chance of becoming ill during travel.</li> <li>Provide a <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/viral-hemorrhagic-fevers/symptoms-causes/syc-20351260" target="_blank" title="Opens in a new window.">yellow fever</a> vaccination and an <a rel="noopener noreferrer" href="https://wwwnc.cdc.gov/travel/page/icvp" target="_blank" title="Opens in a new window.">International Certificate of Vaccination</a>, also known as a yellow card, if you travel to a country where the vaccine is recommended or required.</li> <li>Review food and water precautions. Contaminated food and water can pose disease risk for travelers, many of which are transmitted via swallowing or coming in contact with impure water, such as fresh or sea water and swimming pools.</li> </ul> <p>Be sure to ask the specialist any questions you may have about your personal health, and raise any safety concerns about your travel itinerary.</p> <h2>What to do if you got sick on your trip</h2> <p>Once you return home, a travel medicine specialist also can conduct a comprehensive post-travel evaluation of any illnesses you may have picked up while away, including parasitic infections and other tropical diseases that are rare in the U.S.</p> <p>No matter the reason for travel — vacation, business, studying abroad, visiting friends or relatives or medical tourism — always be prepared, and take steps to ensure your health and safety.</p> <p><em>Raj Palraj, M.B.B.S., M.D.</em><em>, is an <a href="/services-and-treatments/infectious-diseases" target="_self" title="Opens in same window.">infectious diseases</a> specialist in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em> </p><img src="/-/media/national-files/images/hometown-health/2024/eating-outdoors-while-traveling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CDC54E373085C7AB63234E3E1B2CCC9E" alt="Eating outdoors while traveling" width="660" height="370" DisableNVelocity="true" />Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Dawn Haller4/11/2023Hair loss is a common side effect of chemotherapy, and can contribute to stress and anxiety. However, scalp cooling therapy helps many patients keep most of their hair.Using cold cap to prevent hair loss during cancer<p>Chemotherapy often is prescribed to treat many forms of cancer. It kills cancer cells, can make a tumor smaller before surgery and helps other treatments work better. </p> <p>Not only does chemotherapy kill cancer cells, but it also slows down or kills healthy cells that grow and divide quickly. This includes the cells that cause hair to grow, so hair loss is one of the common side effects of chemotherapy. Losing hair can significantly contribute to a patient's stress and anxiety. However, a treatment called scalp cooling therapy is helping many patients keep most of their hair.</p> <p>Hair loss may seem like a small price to pay in exchange for chemotherapy aimed at treating cancer or preventing it from returning. But for some patients, hair loss damages their self-image and serves as a constant reminder of the disease. Scalp cooling therapy helps protect a patient's privacy by reducing the visible effects of cancer treatment, and can improve patients' self-esteem and attitude toward treatment.</p> <p>Scalp cooling therapy uses a Food and Drug Administration-approved cooling cap that covers the patient's hair and has cold liquid circulating through it. The cap is connected to a computer that maintains the temperature of the liquid at around 32 degrees Fahrenheit. The cap has a covering that keeps it in place and the temperature constant. </p> <img height="356" alt="Cold cap therapy" width="300" src="/-/media/national-files/images/hometown-health/2023/cold-cap-therapy.jpg?sc_lang=en&hash=7FA4E80EFAD992F8A70131408F1A8A70" /> <p>Scalp cooling reduces the damage that chemotherapy causes to hair follicles. When cooled, blood vessels in the scalp constrict, reducing blood flow to hair follicles. This restricts the amount of chemotherapy medication that enters hair follicle cells.</p> <p>Usually, patients wear the cap for 30 minutes before their chemotherapy treatments, throughout the chemotherapy session and for 90 to 120 minutes afterward. A study conducted on women using the cooling caps while undergoing chemotherapy for breast cancer showed that 66% lost 50% or less of their hair. This was compared to women who didn't use the caps, with all women in that group losing more than 50% of their hair.</p> <p>Side effects of scalp cooling therapy are minor and may include chills, headaches, scalp irritation, and neck and shoulder discomfort.</p> <p>Talk with your <a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">oncologist</a> about using scalp cooling therapy to preserve your hair during chemotherapy treatments. </p> <p> Your health care team can help you find information about resources to cover the cost of scalp cooling therapy. The therapy is offered free of charge to patients in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota, thanks to philanthropic sources, including the Fairmont Community Hospital Foundation.</p> <p><em><a href="/providers/amrit-singh-mbbs">Amrit Singh, M.B.B.S.</a>, is an <a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">oncologist</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a> and <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li> Benign blood conditions like anemia and thrombocytopenia</li> <li>Breast cancer </li> <li>Colon cancer </li> <li>Head and neck cancers</li> <li>Lung cancer </li> <li> Lymphomas</li> </ul>M.B.B.S.<p>My practice provides the latest, personalized and evidence-based care for all types of cancer and diseases of the blood and blood-forming organs. I place myself in my patients' shoes and empower them to share in decision-making. I will discuss options in depth, yet in simple, everyday terms they can understand.</p> <p>I am here because of my patients and I work hard, with empathy, to ensure that no stone is left unturned in the care they receive.</p><p><strong>Education</strong></p> <ul> <li>Armed Forces Medical College, India</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Brookdale University Hospital and Medical Center</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Brookdale University Hospital and Medical Center</li> </ul> <p><strong>Certifications</strong> </p> <ul> <li>Internal Medicine, American Board of Internal Medicine</li> <li>Hematology, American Board of Internal Medicine</li> <li>Medical Oncology, American Board of Internal Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Medical Association</li> <li>American Society of Clinical Oncology </li> <li>American Society of Hematology</li> <li>Minnesota Medical Association </li> <li>Minnesota Society of Clinical Oncology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Medical Oncology, Mayo Clinic College of Medicine and Science</li> </ul>Singh<img src="/-/media/shared-files/images/medical-professionals/full/mankato/amrit-singh-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=E1CF77833B1263B4A148D8FE42FE02B5" alt="Amrit Singh MD" width="200" height="200" DisableNVelocity="true" />Amrit <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15666824Amrit Singh, M.B.B.S.1{BCFC3BDC-CF55-458E-A41C-9360527B6CCC}|{0DD9D3C9-86C5-47FC-A2CF-8AEEA4717B70}|{7C7741C5-CC6B-4EEB-92CD-A20D529F4D9F}<img src="/-/media/national-files/images/hometown-health/2023/hands-braiding-long-hair.jpg?h=370&iar=0&w=660&sc_lang=en&hash=582101D2A1E68874DA3BE5D2A4CB9CC8" alt="Hands braiding long hair" width="660" height="370" DisableNVelocity="true" />Breast CancerBreast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the U.S. It can occur in men and women, but it's far more common in women.CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Colorectal HealthGet screening and treatment for colorectal cancer symptoms, and learn about risk factors and prevention strategies.Lung CancerLung cancer is a type of cancer that begins in the lungs. It is the leading cause of cancer deaths in the U.S., among both men and women. Lung cancer claims more lives each year than do colon, prostate, ovarian and breast cancers combined. <br/><br/>Prostate HealthProstate cancer is the most common cancer diagnosed in men. You may have friends or family members who have been diagnosed with prostate cancer, and this may make you wonder about what you can do for prostate cancer prevention.Skin CancerSkin cancer — the abnormal growth of skin cells — most often develops on skin exposed to the sun. But this common form of cancer can also occur on areas of your skin not ordinarily exposed to sunlight.Dawn Haller6/17/2019Do you find it difficult to exercise because of reduced mobility, pain or balance issues? Aquatic exercise is a fun, effective way to focus on fitness in a gravity-reduced environment. Here are five things you need to know before you begin.Aquatic exercise: Healthy, easy on the body<img height="370" alt="Two people doing aquatic exercise" width="660" src="/-/media/national-files/images/hometown-health/2019/two-people-doing-aquatic-pt.jpg?sc_lang=en&hash=6EF08EBFD53501819B66053BC02D9FC9" /> <p>Most of us know that regular exercise has a number of important health benefits, including weight management and improvement in cardiovascular health and sleep quality. However, many people struggle with common forms of exercise, such as walking, running and weight-training due to pain, mobility issues or fear of falling.</p> <p>Aquatic exercise is a fun way to focus on fitness in a gravity-reduced environment. The buoyancy of water is easier on the body and provides support for people with weakness, balance problems or pain. Additionally, the viscosity of water slows movement and provides resistance during exercise, making aquatic exercise a great workout.</p> <h2>Here are five things you need to know before jumping into the pool:</h2> <h3>1. Aquatic exercise is versatile.</h3> <p>Exercise in an aquatic environment offers numerous options and techniques for almost all levels of physical ability. Exercise can be as basic as walking in the water to more high-level aerobic activities, such as deep-water running or swimming. Standing exercises often are performed in water that is waist to chest deep. These exercises can focus on improving range of motion/flexibility, balance and strength. Resistance training can be amped up by simply increasing the speed of movement or adding equipment, such as mitts, paddles, noodles or bands, to increase drag.</p> <h3>2. You don’t need to know how to swim.</h3> <p>Having a basic knowledge of swimming or water safety is a good idea for anyone who is around water, but this form of aquatic exercise doesn't necessarily involve swimming. The shallow end of any pool or lake will do, and you need only be able to stand in water for many of the movements.</p> <h3>3. Water temperature is important.</h3> <p>Aquatic exercise in lower water temperatures (82–88 degrees Fahrenheit) generally is best for higher-level intensity exercise or people who are prone to overheating, such as those who are pregnant, obese or have multiple sclerosis. Aquatic exercise in warmer temperatures (84–92 degrees Fahrenheit) is better for people with arthritis, fibromyalgia or pain, as well as those who are frail.</p> <h3>4. Be cognizant of your abilities.</h3> <p>With the increased ease of exercise in water, people often can tolerate longer exercise sessions. As a result, these sessions can be more intense, with larger ranges of motion. You should be aware of the potential of overstressing your body. You may be more fatigued than you were expecting following an aquatic exercise session.</p> <h3>5. Consider group exercises to mix it up.</h3> <p>Group aquatic exercise classes are a great way to socialize, build connections, find support, increase accountability and stay motivated to continue exercising. Classes often are led by instructors who have special training in exercising in an aquatic environment. The instructors are able to offer suggestions to adjust exercises for individual participants, if needed.</p> <p><em><a href="/providers/kimberly-olsen-pt" target="_self" title="Opens in same window.">Kimberly Olsen</a> is a <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapist</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Aquatic therapy  </li> <li>Orthopedic medicine</li> <li>Sports medicine</li> <li>Vestibular</li> </ul>P.T.<p>I am passionate about helping patients achieve their goals of returning to work, daily activities and recreational activities. My specialty areas include aquatic therapy, vestibular therapy, and orthopedic and sports rehab.</p> <p>In my free time, I enjoy spending time with my family, biking on the trails around Mankato and Minnesota, walking my dog, and gardening.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Physical Therapy, Mayo Clinic School of Health Sciences</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Credentialed Clinical Instructor, American Physical Therapy Association</li> <li>Minnesota Board of Physical Therapy</li> </ul>Olsen<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kimberly-olsen-pt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=9FAAE935455429C0A4D51A0D93745BC0" alt="Kimberly Olsen PT" width="280" height="280" DisableNVelocity="true" />{FEA2DE2C-F235-4D61-A2E6-901AD650C612}Kimberly<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11913177Kimberly Olsen PT1{DEF55970-853F-4E96-9A4D-3413874FF059}|{7746ADF8-715B-4593-8AAB-55D7F0467848}<img src="/-/media/national-files/images/hometown-health/2019/two-people-doing-aquatic-pt.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1E3D38B0A58AC385C7E5938ACED6E44A" alt="Two people doing aquatic PT" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller6/14/2019<p>“Oh my aching back!” If your back pain is caused by structural issues and not muscle or ligament strain, find out what spinal fusion is and how you can benefit.</p>What is a spinal fusion, and does it work?<img height="370" alt="Woman walking dog" width="660" src="/-/media/national-files/images/hometown-health/2019/woman-walking-dog.jpg?sc_lang=en&hash=7AC1ADE9A9595AFA0DFFF5E27EFD5E9B" /> <p>“Oh my aching back!” Have you heard this before? Up to 80 percent of adults have back pain at some point in life, and all are seeking relief. Most people with back pain will get relief from nonsurgical interventions, such as heat, ice, exercise and time. This is because their pain is a result of a muscle or ligament strain.</p> <p>However, the pain that some people experience is the result of structural issues with their spines, and those individuals can benefit greatly from a surgical intervention on their spine.</p> <h4>SPINAL FUSION EXPLAINED</h4> <p>A spinal fusion is a common type of complex spinal surgery that can help with chronic back pain in certain situations. These include correcting instability or deformity in the person’s spine. Spinal fusion also is used to treat some degenerative conditions and spinal fractures.</p> <p>During the procedure, your surgeon places bone or a bonelike material within different spaces between two or more spinal vertebrae which will cause these vertebrae to grow together, or fuse, over time. The bone graft may come from a bone bank or your own body, typically your pelvis. Metal plates, screws and/or rods are used to hold the vertebrae together as a single solid unit while the bones heal. Your surgeon also may remove a portion of your back structure to reduce pressure on the nerve(s) causing pain.</p> <h4>SPINAL FUSION CONSIDERATIONS</h4> <p>Spinal fusion generally is a safe procedure. As with any surgery, however, spinal fusion carries the potential risk of complications. Additionally, it is important to consider the pros and cons with this surgery because it immobilizes parts of your spine permanently and changes the way your spine can move. Most of my patients report that their lives have not been significantly impacted by this loss of mobility, and quality of life actually is enhanced due to the reduction of pain.</p> <p>Even when spinal fusion provides symptom relief, it does not prevent you from developing more back pain in the future. Most of the degenerative conditions in the spine are caused by arthritis, and surgery will not cure your body of that disease. Additionally, fusion of vertebrae can place additional stress and strain on the vertebrae above and below the fused portion, and may increase the rate at which those areas of your spine degenerate, which is called adjacent segment disease.</p> <h4>SPINAL FUSION RECOVERY</h4> <p>If you have a spinal fusion procedure, you can expect to remain in the hospital one to three nights on average, but will be encouraged to begin walking the day after surgery. Physical therapy will begin about six weeks after surgery. You also will have lifting restrictions immediately after the procedure and have a 50-pound weight-lifting restriction for the rest of your life to try to minimize the strain on the spine and reduce the chance of an adjacent segment problem.</p> <p>It is important not to attempt to rush your recovery as the bone graft requires time to heal and immobilize the portion of your spine. Nicotine impedes bone growth and the healing process, so you will need to stop using tobacco or nicotine for six weeks before surgery and at least one year after surgery. Better yet, stop smoking completely.</p> <p><em><a href="/providers/tk-schiefer-md" target="_self" title="Opens in same window.">T.K. Schiefer, M.D.</a>, is a <a href="/services-and-treatments/neurosurgery" target="_self" title="Opens in same window.">neurosurgeon</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Herniated discs</li> <li>Spinal deformity</li> <li>Spinal stenosis, also known as narrowing of the spinal canal</li> <li>Spondylolisthesis, also known as slipped vertebrae</li> <li>Traumatic brain injuries</li> <li>Traumatic spine injuries, such as fractures and spinal cord injury</li> <li>Tumors, spinal and brain</li> </ul>M.D. <p>I view the doctor-patient relationship as a partnership. We will work together to find solutions to treat your condition and improve your quality of life. </p> <p>Since we are working together, it is very important we are on the same page and develop a plan as a team. To help facilitate this, first, I will ask you questions to get details about what is going on. Second, I usually perform a neurological examination pertinent to your problem. Third, we typically review your imaging studies together to better understand the problem. Finally, we have an open and honest discussion about possible solutions and treatments, both surgical and non-surgical. </p> <p>Sometimes non-surgical treatments may be the best option. I only offer and recommend a surgery if I feel it is in your best interest and something I would recommend to one of my own family members. I also try to avoid “doctor jargon” and explain things so they are straight forward and easy to understand. I look forward to partnering together in your neurosurgical care. </p> <p>I am a husband and father of four children. I am very active in my church community and enjoy serving others. I am an Eagle Scout and worked as scoutmaster for my sons' troop for many years. I enjoy traveling, backpacking, being outdoors, staying physically fit and personal finance/investing.</p> <p><strong>Education</strong></p> <ul> <li>Mayo Clinic Alix School of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Preliminary Surgery, Mayo Clinic College of Medicine and Science</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Neurologic Surgery, Mayo Clinic College of Medicine and Science</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Neurological Surgery</li> <li>Certificate in Clinical and Translational Science, Mayo Graduate School</li> <li>Silver Level Certification, Mayo Clinic Quality Academy</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Neurological Surgeons</li> <li>Congress of Neurological Surgeons</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Neurosurgery, Mayo Clinic College of Medicine and Science</li> </ul> Schiefer<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/tk-schiefer-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=5328718020A2786933F34ECF5D6846CB" alt="T.K. Schiefer, M.D." width="200" height="200" DisableNVelocity="true" /> <ul> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/25545552/" target="_blank" title="Opens in new window">In-hospital neurologic deterioration following fractures of the ankylosed spine: a single-institution experience</a>, May 2015.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/24476904/" target="_blank" title="Opens in new window">Significance of cochlear dose in the radiosurgical treatment of vestibular schwannoma: controversies and unanswered questions</a>, May 2014.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/22084629/" target="_blank" title="Opens in new window">Moving forward: advances in the treatment of movement disorders with deep brain stimulation</a>, November 2011.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/19929340/" target="_blank" title="Opens in new window">Importance of the vasculature in cyst formation after spinal cord injury</a>, October 2009.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/18423548/" target="_blank" title="Opens in new window">Epidermoids of the cerebellopontine angle: a 20-year experience</a>, December 2008.</li> </ul> {000BB0CC-A7F9-4570-B165-7B3E176167E9}T.K.<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14270005T.K. Schiefer, M.D. 1{4EA2A40E-3721-48EC-AFC9-E6D0E13BCDEC}|{993AF103-0FE1-4CF2-9F2A-3D064CDA9F32}<img src="/-/media/national-files/images/hometown-health/2019/woman-walking-dog.jpg?h=370&iar=0&w=660&sc_lang=en&hash=DCAF3D593AA43ECEDAF7099B7687DBF5" alt="Woman walking dog" width="660" height="370" DisableNVelocity="true" />NeurosurgeryNeurosurgery treats disorders that impact any part of the nervous system, which may include the brain, spine or peripheral nerves. Conditions treated range from life-threatening brain tumors, to disorders impacting quality of life, such as back pain and carpel tunnel syndrome.Dawn Haller6/13/2019A nibble here and a bite there can quickly add up to a 1,000 or more extra daily calories. Read how easily it can happen.Keep track of bite, lick and taste calories<img height="370" alt="Young woman tasting cooking" width="660" src="/-/media/national-files/images/hometown-health/2019/young-woman-tasting-cooking.jpg?sc_lang=en&hash=87B7D2286A6777E77B39FB8EEB47C0BB" /> <p>Here’s a story about how easy it is to consume more calories than you expect to through extra bites, licks and tastes of food — or what I refer to as BLTs:</p> <ul> <li>While having your usual serving of cereal in the morning, there is a little left in the box — too much to throw and not enough to save. So you dump it in your bowl. (50 calories)</li> <li>Someone at work baked cookies and brought a plate to share. You say to yourself, “I’ll just have a small one. After all, I don’t want to hurt her feelings.” (100 calories)</li> <li>After several trips past your co-worker’s desk, you finally take just one chocolate candy. You think, “It’s only one, and they are so cute!” (25 calories)</li> <li>You eat your usual lunch and think afterwards, “Something sweet sounds good. I’ll see if there are any cookies left. They are so small.” (100 calories)</li> <li>It’s midafternoon, and you are getting sluggish. A couple of chocolate candies would be far better than going down to the vending machine. (50 calories)</li> <li>Before you can go home, you need to stop at the grocery store. You are so hungry you decide to buy a small pack of almonds. You think it will hold you over until you can eat your dinner, and almonds are healthy. (250 calories)</li> <li>While making chili at home, you check to see if it is seasoned properly. You taste (30 calories), season, taste (30 calories), season, taste (30 calories). Now it’s just right. (90 calories)</li> <li>It’s the evening and after all the chaos of your after-supper activities and chores. The kids are in bed, and now you can finally relax. Ice cream sounds really good — but not too much. One cup should be good. (500 calories)</li> </ul> <p>How much of your daily calorie budget did you spend on all these BLTs? You had 1,165 extra calories on top of your usual eating plan.</p> <p>Keeping track of all foods you eat can help you stay mindful of what you are actually eating. Learn how with a <a href="/-/media/local-files/eau-claire/documents/medical-services/weight-management/mayo-clinic-diet-record-tracker.pdf?sc_lang=en&hash=FAF5A394467C967CD4617BCE518CAFDC" target="_blank" title="Opens in a new window.">diet tracker</a>.</p> <p>Find additional <a href="/healthy-weight" target="_self" title="Opens in same window.">healthy weight resources</a>, and read our <a href="https://mayoclinichealthsystem.org/hometown-health?topic=Weight%20Loss%20and%20Bariatric%20Surgery" target="_self" title="Opens in same window.">blogs about weight management</a> to help you reach your goals.</p> <p><em><a href="/providers/rhonda-jenson" target="_self" title="Opens in same window.">Rhonda Jenson</a> is an educator in <a href="/services-and-treatments/weight-management" target="_self" title="Opens in same window.">Weight Management Services</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Lifestyle and behavior changes</li> <li>Nutrition</li> <li>Weight management</li> </ul>I am a weight management educator. I help patients with behavior, lifestyle and nutrition changes to help them get to and maintain a healthy weight.<p><strong>Education </strong></p> <ul> <li>Vocational Rehabilitation, University of Wisconsin-Stout</li> </ul>Jenson<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/rhonda-jenson.JPG?h=280&iar=0&w=280&sc_lang=en&hash=65B478A03A514D221E16B99AB77490D3" alt="Rhonda Jenson" width="280" height="280" DisableNVelocity="true" />Rhonda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13783599Rhonda Jenson1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/national-files/images/hometown-health/2019/young-woman-tasting-cooking.jpg?h=370&iar=0&w=660&sc_lang=en&hash=50A74E24E299FFAA5E7F72972B2CA7D2" alt="Young woman tasting while cooking" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller3/17/2022Laughing during labor? Nitrous oxide, or laughing gas, won’t cause hysterical laughing during labor. Learn more about this childbirth pain relief option.5 FAQ about laughing gas for pain relief during labor, delivery<p>When you think of laughing gas, the first image that comes to mind likely is someone hysterically laughing. Nitrous oxide, also known as laughing gas, has been making a comeback as a pain-relief option for women during childbirth. While the option is safe for most women, many rumors surround its use.</p> <h3>Here are the answers to 5 common questions about nitrous oxide as a pain relief option for labor:</h3> <h4>1. Why are more women turning to laughing gas for managing childbirth pain?</h4> <p>Women want more options for managing pain during labor and delivery. Nitrous oxide is self-administered, so you feel more control over pain relief.</p> <p>Nitrous oxide does not limit mobility, slow labor or cause significant risk to the baby. It has a quick onset after it is inhaled and leaves the system quickly once its use is discontinued.</p> <p>Nitrous oxide will not eliminate pain, but it can dull pain and lessen anxiety. It's a good option for women who are prone to anxiety or want the ability to move around during labor.</p> <h4>2. Does laughing gas make you laugh like crazy? </h4> <p>Contrary to its name, laughing gas does not make you laugh like crazy. The gas slows the nervous system, which makes you feel less inhibited. It also can create a sense of well-being or euphoria. This combination can make you feel gigglier than usually, but most don't laugh hysterically.</p> <p>Nitrous oxide may make you feel groggy or nauseous, but those potential side effects usually go away within a few minutes.</p> <h4>3. What are some of the benefits of using laughing gas over other pain relief methods?</h4> <p>Laughing gas is the least expensive pain relief option available and has little effect on the baby. It can be used continuously, and it allows you to walk during labor.</p> <p>Laughing gas also is less invasive than an epidural. If you choose a different pain management option, nitrous oxide can be stopped at any time.</p> <p>You can safely breastfeed after delivery even if you used laughing gas.</p> <h4>4. Who benefits from using laughing gas?</h4> <p>Laughing gas is a good option if you tend to feel anxious. If you have been diagnosed with anxiety, are nervous around needles, scared of being in hospitals or have a hard time relaxing and releasing tension, it may be for you.</p> <p>It also is an option to consider if you wanted to avoid an epidural and narcotic pain medication, or it's too early or late for an epidural.</p> <h4>5. How is laughing gas administered?</h4> <p>You give yourself laughing gas by holding a small mask to your mouth to inhale the gas. It takes effect within a minute. Once the mask is removed, the effects of nitrous oxide quickly wear off. Some women prefer to use nitrous oxide during contractions, and others prefer to use it to help relax between contractions. Your health care team will teach you how to use it.</p> <p>Nitrous oxide is a good option if you are looking for a noninvasive pain reliever that you can control. Knowing the available options will help you choose an effective pain relief method for labor and delivery.</p> <p>Learn more about <a href="/hometown-health/speaking-of-health/easing-labor-pain-with-inhaled-nitrous-oxide" target="_self" title="Opens in same window.">easing pain with nitrous oxide</a> and the <a href="/hometown-health/speaking-of-health/the-importance-of-a-birth-plan" target="_self" title="Opens in same window.">importance of having a birth plan</a>.</p> <p><em><a href="/providers/christina-spencer-do" target="_self" title="Opens in same window.">Christina Spencer, D.O.</a>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Robotic surgery</li> </ul>D.O.<p>Patients can expect to have my full attention during their visit, and know that we will work together to come up with a treatment plan that fits their needs.</p> <p>In my spare time, I enjoy hiking, biking, travel and soccer.</p><p><strong>Education</strong></p> <ul> <li>A.T. Still University School of Osteopathic Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Obstetrics and Gynecology, Good Samaritan Hospital Medical Center</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Gynecologic Laparoscopists</li> <li>American College of Obstetrics and Gynecology</li> <li>American Institute of Ultrasound in Medicine</li> <li>American Society for Colposcopy and Cervical Pathology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul> <p> </p>Spencer<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/christina-spencer-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=0027F4F75C2C8D4E96C042649FCD17C1" alt="Christina Spencer, D.O." width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.gynecologiconcology-online.net/article/S0090-8258(20)31786-8/fulltext" target="_blank" title="Opens in a new window.">Outcomes of MSI high advanced stage endometrial cancer treated with chemotherapy and radiation versus chemotherapy alone</a>, October 2020</li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="http://ovidsp.ovid.com/ovidweb.cgi?T=JS&CSC=Y&NEWS=N&PAGE=fulltext&AN=00006250-202005001-00312&D=ovft&PDF=y" target="_blank" title="Opens in a new window.">Multimodality therapy associated with improved outcomes in patients with MSI-high advanced endometrial carcinoma</a>, April 2020</li> </ul>Christina<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30080417Christina Spencer, D.O.1{54693F31-87AF-4B21-91DB-1DEC1E21F878}|{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}<img src="/-/media/national-files/images/hometown-health/2022/pregnant-woman-holding-belly.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BAFAE34ED1F36DF37D19DDDE936309E7" alt="Pregnant woman holding belly" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller6/5/2019As an athletic trainer, Kiersten Schmidt conducts baseline concussion screenings, evaluates injuries during and after games, and much more. Read about her work with the Mankato MoonDogs and other teams.Athletic trainer provides sports medicine care<img height="370" alt="Athletic trainer taping wrist" width="660" src="/-/media/national-files/images/hometown-health/2019/athletic-trainer-taping-wrist.jpg?sc_lang=en&hash=B950B64E63BB9BDCCD5D0D0A32791CAA" /> <p>A few hours before the Mankato MoonDogs home opener in Mankato, Minnesota, team newcomer Sky-Lar Culver found Kiersten Schmidt in the dugout.</p> <p>“Can you tape up my wrist?” Sky-Lar asks.</p> <p>As an athletic trainer in the <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">Orthopedics</a> and <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine</a> Department at Mayo Clinic Health System in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Kiersten does a lot of this type of care for the amateur baseball team players. She also keeps a critical eye on the athletes during games, watching for injuries.</p> <h4>BASELINE CONCUSSION TESTING</h4> <p>With the onset of the new season this year, Kiersten’s scope of care broadened. She conducted baseline concussion testing for the first time. The preseason exam is used to assess athletes’ balance and brain function, including memory, concentration and problem-solving skills. The baseline tests can be compared with results from a similar exam conducted if an athlete is suspected of having sustained a concussion.</p> <p>“I thought it was important we do this,” says Kiersten, noting that concussions are not a common occurrence. “When we have a little bit better background on the athlete, we can truly assess where they’re at with their concussions. We’re not playing a guessing game when they can return to play.”</p> <p>This is Kiersten’s fifth year working with the MoonDogs — a team she worked with prior to joining Mayo Clinic Health System. She says she’s always excited for the start of a new season.</p> <p>“I love working with these elite athletes and getting to know their back story since they come to Mankato from all over the country,” she says. “I enjoy every minute.”</p> <p>Kiersten provides coverage at all the home games for home and away teams. Athletic trainers also provide care for youth and professional teams.</p> <p>“I am extremely excited to expand our sports medicine services and provide care to professional athletes,” Kiersten says.</p> <h4>A TYPICAL DAY AT THE GAME</h4> <p>“On a typical day, I normally get to the field early while the teams are taking batting practice,” Kiersten says. “During this time, I can complete any evaluations for injuries that may have happened the night before by putting the players through a series of tests. I can also watch them while batting and playing catch to determine if they are able to perform or if they should sit out for the game.”</p> <p>Before the games, Kiersten also helps get athletes ready by performing any stretches or treatment needed. During the games, Kiersten responds to any injuries, provides treatment and cheers the team on from the sidelines.</p> <p>“I’m at the field in case any of the athletes get injured or a medical emergency happens,” Kiersten says. “I can evaluate the injury to determine if the athlete is able to be treated on-site or if they should be referred to a physician, such as our sports medicine physicians. If there is a medical emergency, I can manage the situation until emergency medical personnel arrive, and the athlete can be transported.”</p> <h4>LEARN MORE</h4> <ul> <li><a href="/hometown-health/speaking-of-health/the-real-impact-of-a-concussion" target="_self" title="Opens in same window.">The real impact of a concussion</a></li> <li><a href="/hometown-health" target="_self" title="Opens in same window.">Collaboration returns girl to ice for tournament play</a></li> <li><a href="/hometown-health/speaking-of-health/top-5-sports-medicine-faqs" target="_self" title="Opens in same window.">Top 5 sports medicine FAQs</a></li> </ul><img src="/-/media/national-files/images/hometown-health/2019/athletic-trainer-taping-wrist.jpg?h=370&iar=0&w=660&sc_lang=en&hash=97D8199B0654F456E501C193C44EF10F" alt="Athletic trainer taping wrist" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller6/3/2019If you have wrinkles or acne scars, a skin needling may be the solution for you. As microinjuries from needling heal, the body produces capillaries, collagen and elastin that reduce fine lines, wrinkles and acne scars.Skin needling procedure uses body’s natural healing process<img alt="Middle-age woman hands on face" src="/-/media/national-files/images/hometown-health/2019/middle-age-woman-hands-on-face.jpg?h=370&w=660&sc_lang=en&hash=837EF3AD58305E3C3C027760FC3538C4" style="height: 370px; width: 660px;" /> <p>Do you have wrinkles or acne scars that you just don't like? A skin needling procedure may be the solution for you.</p> <p>During the procedure, a <a href="/services-and-treatments/dermatology" target="_self" title="Opens in same window.">dermatologist</a> punctures the skin using a device that has fine surgical needles, creating controlled microinjuries. As these injuries heal, the body produces capillaries, collagen and elastin that reduce fine lines, wrinkles and acne scars. You also may hear the procedure called collagen induction therapy (CIT) or percutaneous collagen induction (PCI).</p> <p>This procedure can benefit virtually any adult, and is safe for all skin colors and types. While you may be able to find derma rollers online or at the drugstore, they won’t deliver the same effects as a professional. Devices from these sources can have contact with the skin at several different angles, causing more damage to the skin. Clinicians can customize the procedure to your needs with adjustable needle lengths. Needle cartridges are disposed of after the procedure.</p> <p>Each session takes 30 to 60 minutes. Depending on the area size and condition of the skin, you may need multiple sessions. Most people have between one to three sessions, but it may take more to get the desired results. Sessions are scheduled four to six weeks apart to allow the skin to heal.</p> <h2>Here’s how a typical skin needling procedure works:</h2> <ol> <li>You will have a consultation appointment before your first session to talk about the procedure, healing process and proper treatment to address your skin concerns.</li> <li>At your microneedling appointment, the clinician will cleanse your skin and apply a numbing cream to the area being treated. You may feel a small amount of discomfort during the procedure, but the cream helps to minimize pain.</li> <li>The dermatologist will use the tool to create microinjuries on the treated area.</li> <li>You may experience pinkness and skin tightness similar to sunburn, but there is no downtime after the procedure.</li> </ol> <p>Talk with your dermatologist about microneedling to determine the best treatment plan for you and guide you through each session so you can achieve your desired results.<span style="color: #131313; font-family: 'Open Sans', Arial, sans-serif;"> </span></p> <p><em><a href="/providers/patrice-hicks-md" target="_self" title="Opens in same window.">Patrice Hicks, M.D.</a>, is a <a href="/services-and-treatments/dermatology" target="_self" title="Opens in same window.">dermatologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Minnesota School of Medicine</li> </ul> <p><strong>Internship/Residency</strong></p> <ul> <li>University of Minnesota</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Cryolipolysis, also called CoolSculpt or CoolSculpting</li> <li>Dermatology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Dermatology, Mayo Clinic College of Medicine and Science</li> </ul>Hicks<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/patrice-hicks-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=84C7DF035B69D8140897F8DA30E0F76E" alt="Patrice Hicks MD" width="200" height="200" DisableNVelocity="true" />Patrice<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13830112Patrice Hicks, M.D.1<img src="/-/media/national-files/images/hometown-health/2019/middle-age-woman-hands-on-face.jpg?h=370&iar=0&w=660&sc_lang=en&hash=60E75B1BBBADDBB26E0C5408C44E1739" alt="Middle-age woman hands on face" width="660" height="370" DisableNVelocity="true" />Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller7/31/2019When medication is prescribed by a doctor and taken correctly, it can help you with day-to-day life. But did you know that you also should take precautions with over-the-counter medications?Over-the-counter, prescription medication safety<p>You want to begin taking a <a href="/services-and-treatments/medication-therapy-management" target="_self" title="Opens in same window.">medication</a>, but how do you know if it is safe? When prescribed by a doctor and taken correctly, your medication can help you with day-to-day life. Your doctor will decide the right prescription medication for you based on your diagnosis, biology and family medical history. However, judging whether or not an over-the-counter medication is safe for you can be challenging. Consult with your doctor or pharmacist before taking any medication to discuss dosage, side effects and correct usage.</p> <h4>Use these online databases to research medications, supplements and herbs before taking them:</h4> <ul> <li>Check the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/drugs-supplements" target="_blank" title="Opens in a new window.">Mayo Clinic drug and supplement database</a>. You can search for information about over-the-counter and prescription drugs and supplements.</li> <li>If you’re curious about side effects and warnings, search for drugs, herbs and supplements on the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://medlineplus.gov/druginformation.html" target="_blank" title="Opens in a new window.">MedlinePlus</a> database.</li> <li>The FDA has resources to help you find more information about medications, such as a medication guide, drug safety by name and function, disposal guides and a description of prescription drug labels.</li> </ul> <h4>For all medications, supplements and herbs, follow these six tips:</h4> <ol> <li>Always take your medications exactly as directed by your doctor.</li> <li>Be open with your doctor about all medications you are taking, even over-the-counter medications. Some ingredients become dangerous when mixed together. You also may be taking two medications that contain the same ingredient, which could be harmful if too much is taken.</li> <li>Do not take medication from someone else or share your medication with others.</li> <li>Talk to your pharmacist about potential side effects or signs of an allergic reaction.</li> <li>Make sure you are taking the correct dose. Accurately measure medications with an oral syringe, measuring spoon or dose cup. Do not split pills unless your doctor or pharmacist says it is safe. Some pills are coated to be long lasting or to protect the stomach.</li> <li>If possible, use the same pharmacy for all of your prescriptions. They may be able to provide you with a list of all your medications.</li> </ol> <p>Medications are crucial for many people because they can help you perform normal activities you may otherwise find difficult. Always follow your doctor’s and pharmacist’s directions, research your medication and take some extra precautions to ensure your safety and the safety of those around you.</p> <p><em>Troy Taylor is a registered <a href="/services-and-treatments/pharmacy" target="_self" title="Opens in same window.">pharmacist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2019/prescription-bottle-emptying-capsules-into-hand.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0587EEC2E9A21F3655D4667EE756BFBA" alt="Prescription bottle emptying capsules into hand" width="660" height="370" DisableNVelocity="true" />Medication ManagementNearly 70% of Americans take at least one prescription drug, and more than half take two.SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.Dawn Haller7/24/2020It’s summer, and the warmer weather tends to influence our dining habits. Whether you are dining out or grilling at home, here are 8 healthy reminders.8 healthy tips for summer dining<p>It’s summer, and the warmer weather tends to influence people’s dining habits by eating out and attending celebrations and events more frequently. In fact, some reports show that nearly half of consumers eat out more in the summer — often on a weekly basis.</p> <h3>Whether you are dining out or grilling at home, here are 8 healthy reminders:</h3> <h4>1. Use portion control.</h4> <p>Healthy eating does not imply cutting out all of your favorite foods, but it doesn’t mean you can eat whatever you want. For those few unhealthy items that you can’t live without, consider moderation and stick to one serving a few times a week.</p> <h4>2. Make a healthy plate.</h4> <p>Whether you are attending a graduation party or eating at the cabin, make a healthy plate. Balance your plate with fruits, vegetables, protein and whole grains. Follow the portion and proportion guidelines from the Department of Agriculture, which recommends half of your plate be filled with fruits and vegetables, and the other half with grains, protein and dairy.</p> <h4>3. Read labels.</h4> <p>Be sure to read the nutrition facts label on food packages, or read the nutritional information on the menu carefully, noting how many total calories are in your serving. On average, one meal should range between 500–700 calories for a healthy adult. The breakfast meal usually is lighter in calories.</p> <h4>4. Dine and shop smart.</h4> <p>Even when you are dining out, remember the plate guidelines noted above. While french fries technically may be a vegetable, they aren’t considered to be healthy. Shop the perimeter of the grocery store, and visit your local farmer’s market for fresh, low-calorie produce.</p> <h4>5. Skip the salt, cut the fat.</h4> <p>When grilling, choose lean, unprocessed meats. And, when cooking, choose unsaturated fats and use less sodium. Experiment with herbs, spices and vinegars to add flavor.</p> <h4>6. Be cautious of fad diets.</h4> <p>Plenty of diets promise results that sound too good to be true — and they probably are. Get the facts, do your research or ask your dietitian before considering a fad diet.</p> <h4>7. Snack smart.</h4> <p>Those morning pastries, afternoon cookies and evening desserts add up. Choose fruit, low-fat yogurt, whole-grain items, or veggies and dip when looking for a snack. Fresh, in-season fruit can be a great snack, too.</p> <h4>8. Hydrate, hydrate, hydrate. </h4> <p>While it’s important to stay hydrated year-round, summer activities can mean increased water loss through sweat and evaporation. Pay attention to staying hydrated and what you’re drinking. Because calories from beverages can add up quickly, be sure to choose zero-calorie or low-calorie beverages. And with so many beverages on the market, remember fruit-infused or plain water is still one of the best and lowest-calorie ways to hydrate your body.</p> <p><em>Anne Harguth is a <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">registered dietitian</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2019/salad-with-steak-corn-and-tomatoes.jpg?h=370&iar=0&w=660&sc_lang=en&hash=ECD8F3B17E7042A3D8F17BA4B45B3737" alt="Salad with steak corn and tomatoes" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller7/25/2019Looking to treat yourself? Try one of these 20 reward ideas unrelated to food to keep your diet on track without sabotaging a healthy lifestyle.Don't sabotage a healthy lifestyle when feeling rogue: 20 reward ideas unrelated to food<p>“I worked out today, so I deserve pizza.”</p> <p>“Work has me stressed out, and chocolate helps me relax.”</p> <p>“I am good all week so the weekends are my cheat days.”</p> <p>Any of these sound familiar?</p> <p>It’s not uncommon for people to want to treat themselves with an unhealthy choice after they have started a new healthy lifestyle plan. This could be because they feel that they have worked hard and deserve a treat or view these treats as a way to deal with life’s stresses. For some people, their brains fight back in the attempt to return to what was normal before. For others, poor choices become appealing after a long period of healthy choices and gives the person a feeling of going rouge or being naughty. Unfortunately, this type of behavior sabotages their progress.</p> <p>An occasional treat is fine, especially if you wish to celebrate a milestone on your health journey. Treats can keep you motivated and working toward your goal. There are many healthy rewards unrelated to food that will not negatively affect your health.</p> <h4>Try one or more of these 20 activities to reward yourself and celebrate milestones, while avoiding self-sabotaging your new healthy lifestyle:</h4> <ol> <li>Experiment with a new hair style or color.</li> <li>Try an edgy nail polish color on your fingers or toes.</li> <li>Wear colorful or crazy socks to work.</li> <li>Try a new physical activity with a family member or friend, such as rock climbing, kayaking, kickboxing or dance lessons.</li> <li>Fashion a temporary tattoo.</li> <li>Nurture yourself with a candlelight bubble bath.</li> <li>Schedule some “me time” on your calendar.</li> <li>Participate in an interactive dinner theater.</li> <li>Take a long ride in the country on a motorcycle or bicycle.</li> <li>Splurge on a new exercise outfit.</li> <li>Take a vacation day from work.</li> <li>Treat yourself to a massage.</li> <li>Hire someone to clean your house.</li> <li>Buy a lottery or raffle ticket.</li> <li>Visit a library or bookstore.</li> <li>Buy yourself flowers.</li> <li>Purchase a new water bottle or lunch bag.</li> <li>Laugh it up at a comedy show.</li> <li>Crack open a coloring book and get creative.</li> <li>Invite your friends over and catch up.</li> </ol> <p><em>Angie Kindschy is a registered nurse in <a href="/services-and-treatments/bariatric-surgery" target="_self" title="Opens in same window.">Bariatric Surgery</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em> </p><img src="/-/media/national-files/images/hometown-health/2019/pink-keds-and-striped-stockings.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C6EFF98564715BA5D3F52C7F048FA07D" alt="Pink Keds and striped stockings" width="660" height="370" DisableNVelocity="true" />Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller7/30/2019Many aspects impact your mental and emotional health, including worry, mood, sleep, stress, relationships and alcohol consumption. Take a few minutes to answer nine questions that will help evaluate your wellness.Assess your mental and emotional health<img src="/-/media/national-files/images/hometown-health/2019/two-people-holding-up-jigsaw-puzzle-head.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E3E554667949A132F012D70861E6A0A3" alt="Two people holding up jigsaw puzzle head" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.Dawn Haller8/20/2019<p>Grief often means change and loss for the way things were. If you have experienced the death of a loved one, this is the hardest kind of grief and change to work through.</p>Seeking support when grieving<p>Those who are grieving are more than just aware of their grief day to day; it quite often takes over their lives in an overwhelming way. They find themselves changed — not just their lives and the people in it or not in it anymore — but they are themselves changed and do not look at things in quite the same way.</p> <p>Throughout my career as a bereavement counselor, marriage and family therapist, pastor and chaplain, it has become abundantly clear to me just how much grief and loss there is all around us, every day. It has also made me cherish time with my own loved ones more because of the stories I hear all the time about loss and the crushing heartbreak that comes with it.</p> <p>If you are grieving, try a new way to support yourself in your grief. Reach out for support from someone or someplace where you haven't looked before.</p> <p>If you are not grieving, but you know someone who is, think about ways that you can further support them. Encourage them to seek out support, as well. Just being with someone in grief sometimes is the best support you can give — letting them lead and guide the conversation or the silence as it unfolds.</p> <p>Even if you don't know anyone who is grieving and loss has not yet been a part of your life, you can always contact a bereavement service and gather some information to help yourself or those around you when a loss does occur.</p> <p>Support comes from each other, and we are all here to support and uphold one another in times of joy — and in times of sorrow.</p> <p>Rabbi Harold Kushner, author of "When Bad Things Happen to Good People," says when bad things happen, others are there "to hug us and hold our hands and dry our tears so that we don't feel abandoned." We are here for each other.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2019/dandelions-white-fluff-seeds.jpg?h=370&iar=0&w=660&sc_lang=en&hash=78241E366A3A36E379723EEE663ACF67" alt="Dandelions white fluff seeds" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.GriefGrief is the natural reaction to loss. It will be unique to you, depending on your own personality and circumstances.Dawn Haller7/6/2023Some fear of cancer recurring is normal, but excessive fear can decrease your quality of life. Here's how you can manage your fear.Living in fear: Cancer recurrence<p>Fear of cancer recurring, or the reappearance of prior cancer, is one of the biggest concerns following cancer treatment. If you have had cancer, it's natural to worry about it coming back. Some fear of recurrence is normal, but excessive fear can lead to decreased quality of life.</p> <p>People with significant cancer-recurrence fear may experience problems sleeping and eating, have difficulty concentrating and making decisions, and withdraw from participating in activities that once provided joy and fulfillment. Increased physical problems, distress and risk of post-traumatic stress disorder also may happen.</p> <h2>Fortunately, there are several ways you can manage the fear of cancer recurrence. Try these tips:</h2> <ul> <li><strong>Talk to your health care team about your fears.</strong><br /> They can help put your worries into perspective.</li> <li><strong>Be proactive and well-informed.</strong><br /> Most cancers have a predictable pattern of recurrence. Talk with your health care team, who can tell you about the chances of cancer recurrence and the symptoms to look for. Ask about steps you can take to reduce your risk of recurrence. Sometimes focusing on what actions you can take can help you manage and move past your fears.</li> <li><strong>Name your fears.</strong><br /> Is it more than just the fear of cancer coming back? Are you afraid of pain? Are you afraid of the outcome and what it means for your family? Identifying the fear will help you determine the steps to cope with and manage it.</li> <li><strong>Get emotional support.</strong><br /> Share your fears with a family member, friend, counselor or support group. Talking to someone helps lessen the loneliness that accompanies fear.</li> <li><strong>Find a coping method.</strong><br /> Distraction is an excellent coping method because it will take your mind off of your fear. Distraction can take many forms from starting an exercise program to finding a creative outlet, such as painting, listening to music or journaling. Another option is trying <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.nccih.nih.gov/health/qigong-what-you-need-to-know" target="_blank" title="Opens in a new window.">qi gong</a>, which is a breathing technique combined with meditation. Studies suggest qi gong may help with cancer fatigue and benefit the immune system.</li> <li><strong>Become an advocate for others with cancer.</strong><br /> Other people also struggle with fear of cancer recurrence. Share these tips and how you used them to help others manage fear.</li> </ul> <p>Don't live in fear or let the worry and stress of cancer recurrence overwhelm you. Talk to your health care team, who can help you identify ways to manage the fear and other accompanying emotions.</p> <h2>Next steps:</h2> <ul> <li>Discover the <a href="/hometown-health/speaking-of-health/keep-moving-the-importance-of-exercise-in-cancer-survivorship" target="_self" title="Opens in same window.">benefits of an exercise routine after cancer</a>.</li> <li><a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">Find a cancer specialist</a> near you.</li> <li>Gather <a href="/hometown-health/speaking-of-health/emotional-recovery-after-cancer-treatment" target="_self" title="Opens in same window.">tips for emotionally recovering after cancer</a>.</li> <li>Learn about the <a href="/hometown-health/speaking-of-health/the-importance-of-a-cancer-survivorship-care-plan" target="_self" title="Opens in same window.">importance of a survivorship plan</a>.</li> </ul> <p><em><a href="/providers/kaye-sturz-np" target="_self" title="Opens in same window.">Kaye Sturz</a> is a nurse practitioner in <a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">Oncology</a> in <a href="/locations/barron" target="_self" title="Opens in same window.">Barron</a> and <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Symptom management in patients undergoing cancer treatment</li> </ul>N.P.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, University of Wisconsin-Eau Claire</li> <li>Master's degree, Nursing, University of Utah</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Nurse Practitioner, American Nurses Credentialing Center</li> <li>Advanced Oncology Certified Nurse, Oncology Nursing Certification Corporation</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Oncology, Mayo Clinic College of Medicine and Science</li> </ul>Sturz<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/kaye-sturz-np.jpg?h=280&iar=0&w=280&sc_lang=en&hash=284244307377E45F8F32C9628894A3E3" alt="Kaye Sturz, N.P." width="280" height="280" DisableNVelocity="true" />{F24183E4-E12B-4952-AEE0-0180C2798AEE}Kaye<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14571617Kaye Sturz, N.P.1{BCFC3BDC-CF55-458E-A41C-9360527B6CCC}|{0DD9D3C9-86C5-47FC-A2CF-8AEEA4717B70}<img src="/-/media/national-files/images/hometown-health/2019/paint-brush-on-canvas-frame.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E4C6DB8D65AA0D02610C1AE14E438E06" alt="paint brush on canvas frame" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Dawn Haller10/14/2025Most Americans eat a diet rich in heavily processed foods packed with fat, sugar, sodium, chemicals, preservatives, food dyes and other additives. Learn how and why clean eating can be a healthy way of living.Clean eating: What does that mean?<p>There are a lot of variations to clean eating; but, basically, it refers to eating foods that are as close as possible to their natural state. This encourages us to make our meals from scratch to make them as “clean” as possible.<span>  </span></p> <p>The main reason to take on clean eating is the health benefits of consuming foods rich in nutrient content directly from the earth that have not been overly processed. Most Americans eat a diet rich in heavily processed foods which have been made from synthetic ingredients, and packed with fat, sugar, sodium, chemicals, preservatives, food dyes and other additives your body doesn’t quite know what to do with. These additional items may be detrimental to your overall health and well-being.<span>  </span></p> <p>Clean eating nourishes your body with healthy and nutrient-dense foods. Clean foods fill your body with plentiful vitamins and minerals, high-quality protein and healthy fats, which improve heart and brain health, assist with weight management, build a stronger immune system and increase energy levels, among other benefits. Foods in their natural state are more flavorful. </p> <p>It may be daunting to consider eating a clean diet, but the benefits might far outweigh any concerns you may have when attempting to eat clean. </p> <h4>These items are examples of what might be considered in a clean diet:</h4> <ul> <li><strong>Fresh fruit</strong><br /> Apples, bananas, blueberries, grapes, oranges, strawberries, 100% fruit juice</li> <li><strong>Vegetables</strong><br /> Avocados, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, corn, green beans, lettuce, mushrooms, onion, peppers, salsa, sweet potatoes, tomatoes</li> <li><strong>Lean meats/protein</strong><br /> Dried beans, eggs from grass-fed chickens, fresh fish, grass-fed chickens, plain nut butters (no sugar added), unflavored nuts </li> <li><strong>Grain (cereal) foods</strong><br /> Those made with whole grains, air-popped popcorn, oats, brown rice, whole-wheat pasta</li> <li><strong>Dairy products</strong><br /> Cheese, milk, plain yogurt, unsweetened nondairy milks</li> </ul> <p>Drinks and desserts can be a big source of added sugar. Look for unsweetened tea and coffee, water and seltzer. Consider making treats at home with less sugar or with honey, and with fruit and whole grains.</p> <p>As you look over the items listed, imagine where they came from in their original state. Eating those items as fresh as possible without being overly processed is clean eating. Of course, how clean your diet is, is up to you.</p> <p>Find additional <a href="/healthy-weight" target="_self" title="Opens in same window.">healthy weight resources</a> and read our <a href="https://mayoclinichealthsystem.org/hometown-health?topic=Weight%20Loss%20and%20Bariatric%20Surgery" target="_self" title="Opens in same window.">blogs about weight management</a> that can help you reach your goals.</p> <p><em>By Mayo Clinic Health System staff. </em></p><img src="/-/media/national-files/images/hometown-health/2019/basket-of-vegetables.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CCEEF5CA0CD09BFE17E54D0A0CDC00DE" alt="Basket of vegetables" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller9/5/2019Do your eyes make you look tired? Learn about options to help you appear more refreshed and awake.How do I make my eyes look less tired?<p><span>One of the most common questions I hear from patients is, "How can I look less tired?" Specifically, "How do I make my eyes look less tired?" There are parts around your eye that may contribute to you looking tired: the eyelid area above your eyes and the area below your eyes.</span></p> <h3>Upper eyelid area</h3> <p>The skin around the eye is the thinnest skin on the body. As you age, your eyelids stretch and the muscles supporting them may weaken. This can leave extra, unwanted skin that looks baggy and tired.</p> <p>This excess skin can be treated with an outpatient procedure called a <a href="/services-and-treatments/plastic-and-reconstructive-surgery" target="_self" title="Opens in same window">blepharoplasty</a> or eyelid lift. An incision is made in the natural fold of your eye, and the excess skin is removed. This procedure gives a rested appearance and can improve your visual field, making things appear brighter and your eyes feel more open.</p> <p>The upper lid eye lift sometimes can be combined with a <a href="/services-and-treatments/plastic-and-reconstructive-surgery" target="_self" title="Opens in same window">brow or forehead lift</a>, or <a href="/services-and-treatments/plastic-and-reconstructive-surgery" target="_self" title="Opens in same window">Botox injections</a>, to give further improved results.</p> <h3>Lower eyelid area</h3> <p>Puffiness of the lower eyelid can make you look tired or unrested. As you age, the thin wall of your eyelid can weaken, and fat from the lower eyelid pushes forward. The surgery to correct this is called a lower lid blepharoplasty.</p> <p>During the procedure, an incision is made inside the lower lid and excess fat is removed. This procedure leaves little or no visible scar and typically produces excellent results. In addition, <a href="/services-and-treatments/plastic-and-reconstructive-surgery" target="_self" title="Opens in same window">laser skin resurfacing</a> can be used to improve lower eyelid skin and rejuvenate your natural collagen. After the procedure, you'll notice a more youthful, rested appearance.</p> <h4>Surgical considerations</h4> <p>If you choose to have upper and lower blepharoplasty, the procedure typically lasts about 60 to 90 minutes.</p> <p>After surgery, it's common to have some bruising and swelling, but many patients are surprised that there is minimal discomfort, even immediately after surgery. Some insurance plans cover all or part of an upper lid blepharoplasty procedure.</p> <p>Talk to your doctor about your surgical risks. Also, fully understanding what's involved in blepharoplasty, and weighing the benefits and risks can help you decide if these procedures are a good option.</p> <h4>Watch this video to learn more about what to expect with an eyelid lift:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/C4O5r1rYChs" title="What to expect with an eyelid lift" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><strong>Read more blogs about <a href="https://mayoclinichealthsystem.org/hometown-health?topic=Plastic%20and%20Reconstructive%20Surgery" target="_self" title="Opens in same window.">plastic and reconstructive surgery</a>.</strong></p> <p><em><a href="/providers/yvonne-pierpont-md" target="_self" title="Opens in same window">Yvonne Pierpont, M.D.</a></em><em>, is a plastic surgeon in <a href="/services-and-treatments/plastic-and-reconstructive-surgery" target="_self" title="Opens in same window.">Plastic & Reconstructive Surgery</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Arm lifts (brachioplasty)</li> <li>Body contouring</li> <li>Body lifts</li> <li>Breast augmentation</li> <li>Breast cancer</li> <li>Breast reduction</li> <li>Eyelid lift or eyelid surgery (blepharoplasty)</li> <li>Mastectomy </li> <li>Oculoplastics</li> <li>Skin cancer and reconstruction</li> <li>Skin removal surgery</li> <li>Thigh lifts</li> <li>Tummy tucks (abdominoplasty)</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Maryland School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Plastic Surgery, University of South Florida</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Facial Plastic and Breast and Body Surgery, Clevens Face and Body Specialists</li> <li>Research, University of South Florida</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Plastic Surgery </li> </ul> <p><strong>Membership</strong></p> <ul> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Plastic Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Pierpont<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/yvonne-pierpont-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=31D9B46DB7EACA47CE4C2E20F1944E0F" alt="Yvonne Pierpont, M.D." width="280" height="280" DisableNVelocity="true" />Yvonne<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20840870Yvonne Pierpont, M.D.1{3D1714E2-ECE8-4D0A-98A0-A4318C6DA2C3}<img src="/-/media/national-files/images/hometown-health/2019/older-woman-with-white-hair.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D60F01FC7A9EB6449E9479D0BFAD8758" alt="Older woman with white hair" width="660" height="370" DisableNVelocity="true" />Plastic and Reconstructive SurgeryPlastic and reconstructive surgery provides services that not only include cosmetic or aesthetic surgery, but also surgical repair of congenital deformities, laser surgery, postsurgical reconstruction, such as breast, head and neck defects, and microsurgery.Dawn Haller9/26/2019Running is one of the world's most popular sports, hobbies and ways of staying fit. But it can lead to the occasional injury. Get tips from a physical therapist for a successful run.6 tips for a successful run<p>Running is one of the world's most popular sports, hobbies and ways of staying fit. However, running also can lead to the occasional injury. At some point, whether it's a 5K, 10K or marathon, runners of all levels tend to cross this familiar bump in the road.</p> <p>As a physical therapist for Mayo Clinic Health System, I treat all types of runners, from ultramarathoners to novices. With a doctorate in physical therapy, I'm an expert in motion, and have been trained to treat and prevent injuries in many athletes, particularly runners. I truly enjoy helping people cross that finish line. With the start of the Mankato Marathon — one of Minnesota's most beautiful marathons — quickly approaching, many people ask me what it takes to succeed during their run.</p> <p>One of the most common barriers to success — or crossing that finish line — is injury. One can encounter a number of injuries in preparing for a marathon. Runner's knee, plantar fasciitis (foot pain) and stress fractures in the foot all are common ailments many runners find themselves struggling with leading up to a race. Therefore, the best approach to ensure success for your upcoming run is to avoid injury.</p> <p>Here's how:</p> <h4>1. Preparing for your run</h4> <p>There's no secret to preparing for your run. Preventing injury is as simple as preparing ahead of time. Just like taking an exam, it's necessary to prepare by studying, getting adequate sleep and eating properly. </p> <p>The most important step in preparing for running and competing in races is planning ahead. This is particularly true for longer distances, such as marathons. For these events, planning months ahead is necessary. Adhering to running programs that gradually progress running distances and allow for appropriate days of rest will progressively prepare your body's joints and tissues, allowing it to adapt and rebuild over time. </p> <p>Often, people will overtrain and find themselves having to stop training or even backing out of a race. Starting gradually, instead of jumping into large distances, prevents joint or tissue overload. Once you begin your program, increasing mileage 10% weekly is a safe progression.</p> <h4>2. Stay strong.</h4> <p>Strength training is another key element in preparation for running. We often have weakness in various areas in our body that can lead to asymmetry or faulty running mechanics. This often is observed in the core and hip musculature. Strength training will address these faults and imbalances, preventing undue stress on weak tissues.</p> <h4>3. Choose a shoe that works for you.</h4> <p>Footwear is a topic that I cover with almost every runner who I work with. While there's no perfect shoe for everyone, finding the right fit and type of shoe is necessary for success. If you have flat feet, arch supports or more sturdy shoes can help prevent excessive stress to your joints. Some people do well with more flexible shoes, and some do not. Find what works best for you and go with it. Also remember that, like the treads of a vehicle's tire, your shoes can and will wear out with use. Make sure to keep an eye on the integrity of your shoes to prevent injury. Shoes typically last around 300–400 miles before needing to be replaced.</p> <h4>4. Use proper technique for efficiency.</h4> <p>The most successful runners often are the most efficient runners. Using the best technique for running will help you run more efficiently for longer and with less stress to your body. This is best done by monitoring your stride length and cadence. Recommended cadence is greater than 170 steps per minute. Instead of taking longer strides, increase your cadence. Taking longer strides requires more energy expenditure.</p> <h4>5. Rest up.</h4> <p>Most runners don't take into account their own recovery. Running taxes the body significantly, breaking down various parts of our body — and the body always is in the process of rebuilding. For the body to recover successfully, it's necessary to get adequate amounts of sleep; eat a well-balanced diet that is high in carbohydrates, low in fat and contains sufficient protein; and drink plenty of water.</p> <h4>6. Treat a running injury.</h4> <p>Preparation is the key to success. However, what if an injury was to occur? The PRICE method, which stands for protect, rest, ice, compress and elevate, is a great start. Depending on the severity of the injury, this alone may be enough. The most difficult task is taking the time needed to rest, especially when the excitement for an upcoming race is rising. Running or limping on an injured foot or knee is only going to prolong your symptoms or worsen them. If pain lingers for greater than one to two weeks, speaking with your health care provider or a physical therapist can help get you back to running all the way through the finish line.</p> <p><em><a href="/providers/jordan-moen-dpt" target="_self" title="Opens in same window.">Jordan Moen, D.P.T.</a>, is a <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapist</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Injury prevention</li> <li>Orthopedics</li> <li>Spine care</li> <li>Sports medicine</li> </ul>P.T., D.P.T., OCS<p>My approach to physical therapy is grounded in the integration of evidence-based practice, individualized patient-centered care and the delivery of specialized services within the outpatient clinical setting. I am committed to providing high-quality care that reflects the most current research, aligns with clinical expertise, and respects each patient’s unique goals, values and circumstances.</p> <p>Evidence-based practice serves as the foundation of my clinical decision-making. I actively engage with current literature and best practice guidelines to ensure that evaluation methods and interventions are both effective and appropriate. This commitment allows me to deliver care that is not only scientifically supported but also adaptable as new evidence emerges.</p> <p>Equally important is the emphasis on personalized care. I recognize that each patient presents with a distinct combination of physical impairments, functional limitations, lifestyle factors and personal goals. Through thorough evaluation and meaningful patient engagement, I develop tailored treatment plans that promote optimal outcomes, enhance adherence and empower patients to take an active role in their recovery.</p> <p>In the outpatient setting, I strive to provide specialized care that reflects advanced clinical skills and focused expertise. Whether addressing orthopedic conditions, post-surgical rehabilitation or performance-based goals, I utilize targeted interventions and progressive strategies.</p> <p>I grew up in a small town in southwest Minnesota. I love to travel with my wife and two children. I enjoy all things outdoors, including hunting, fishing, camping and hiking.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Concordia College</li> <li>Doctor of Physical Therapy, University of Minnesota</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Certified Orthopedic Clinical Specialist</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Physical Therapy, Mayo Clinic College of Medicine and Science</li> </ul>Moen<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jordan-moen.jpg?h=280&iar=0&w=280&sc_lang=en&hash=5DC1BDE898CC87D4B7C7263F7270B861" alt="Jordan Moen" width="280" height="280" DisableNVelocity="true" />{4981A277-40C7-4276-8A69-F497BEB1C905}Jordan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14537541Jordan Moen, D.P.T.1{DEF55970-853F-4E96-9A4D-3413874FF059}|{7746ADF8-715B-4593-8AAB-55D7F0467848}<img src="/-/media/national-files/images/hometown-health/2019/running-shoes-on-paved-trail.jpg?h=370&iar=0&w=660&sc_lang=en&hash=ACB43F2209B18EE7402740684C3982E2" alt="Running shoes on paved trail" width="660" height="370" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Dawn Haller9/22/2019Good posture can affect how you feel and move throughout your life. Get tips on how to improve your posture today.Do you have good posture?<p>Modern life seems to be conspiring against your better habits. You want to stand tall and sit up straight. But cellphones draw your eyes down, curving your neck.</p> <p>At work, many spend their days staring at a computer, slouching rather than sitting at attention. Those habits can strain muscles and joints, causing body pain.</p> <p>“Good posture is not just about the way you look,” says <a href="/providers/andrew-jagim-phd" target="_self" title="Opens in same window.">Andrew Jagim, Ph.D.</a>, director of <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine</a> Research at Mayo Clinic Health System in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin. “It can have an effect on how you feel in addition to impacting certain movement abilities over time.”</p> <h4>Find your healthy posture</h4> <p>Dr. Jagim shares this technique for finding your healthy posture: stand up against a wall with your upper back, shoulders and bottom touching the wall. Your feet should be a couple of inches away from the wall. Step away from the wall and maintain that position. “It will get easier over time as your muscles strengthen,” Dr. Jagim says.</p> <h4>Sitting strategies</h4> <p>Frequent standing is one of the easiest ways to protect against the harms of sitting. <span style="color: #333333;">“</span>If you work at a desk, try to get up at least once an hour,<span style="color: #333333;">”</span> Dr. Jagim says.<span style="color: #333333;"> “</span>Walk to talk to a colleague or get a drink of water. While you're up, take a minute to focus on your posture and do a few light stretches.<span style="color: #333333;">”</span></p> <p>Dr. Jagim recommends that your desk is set up to support proper body alignment.</p> <p>Check that:</p> <ul> <li>Your keyboard is at elbow height, so your hands can rest on the desk.</li> <li>Your computer screen or laptop is at eye level.</li> <li>Your chair's height allows your feet touch the ground.</li> </ul> <h4>Cellphone tips</h4> <p>Dr. Jagim says that when you're looking at your cellphone, you should hold it at eye level. <span style="color: #333333;">“</span>That way, you're not bending forward and straining your neck,<span style="color: #333333;">”</span> he says.</p> <h4>Read more about posture:</h4> <ul> <li>View a <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817" target="_blank" title="Opens in a new window.">slideshow on how to prevent back pain with good posture</a>.</li> <li>Learn ways to <a href="/topics/move-more" target="_self" title="Opens in same window.">get and stay physically fit</a>.</li> <li>Get <a href="/topics/tools-for-health" target="_self" title="Opens in same window.">tools to live your healthiest</a>.</li> </ul><img src="/-/media/national-files/images/hometown-health/2019/hand-holding-lower-back-sitting-on-chair.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C2BA64D4F6528337820B561C70336DA9" alt="Hand holding lower back sitting on chair" width="660" height="370" DisableNVelocity="true" />Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Back PainBack pain is one of the most common health complaints in the U.S. In fact, eight out of 10 Americans will experience back pain at some point in their lives. Symptoms include muscle ache, shooting or stabbing pain, pain that radiates down your leg and limited flexibility or range of motion of the back.<br/><br/>Get tips to manage your pain, and know when to see your healthcare provider.NeurosurgeryNeurosurgery treats disorders that impact any part of the nervous system, which may include the brain, spine or peripheral nerves. Conditions treated range from life-threatening brain tumors, to disorders impacting quality of life, such as back pain and carpel tunnel syndrome.Dawn Haller8/25/2023Whether they're pounding, pulsing or piercing, headaches are a pain. Learn about headache types, common treatments and prevention.Oh, my aching head: Tips for headache relief <p>Whether they're pounding, pulsing or piercing, headaches are a pain. They can slow you down or even bring you to a complete stop.</p> <p>There are several types of headaches, and knowing your type can be the first step in effectively treating it. Also, good health habits are important in preventing or minimizing your headache risk.</p> <h2>Know your headache type</h2> <p>Not all headaches are the same. It's important to identify the type of headache you're experiencing to pick the right treatment and possibly prevent them in the future.</p> <h3>The most common headache types are:</h3> <ul> <li><a href="https://www.mayoclinic.org/diseases-conditions/tension-headache/symptoms-causes/syc-20353977" target="_blank" title="Opens in a new window."><strong>Tension</strong><br /> </a>These are the most common headaches and cause dull and achy pain. They may include a sensation of tightness or pressure across your forehead or on the sides and back of your head. Stress, neck pain, missed meals, dehydration and other factors can bring them on. </li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201" target="_blank" title="Opens in a new window."><strong>Migraine</strong></a><br /> These headaches cause severe, throbbing pain, usually on one side of the head. They're often accompanied by nausea, vomiting or increased sensitivity to light and sound. The pain may worsen with increased activity. Untreated, a migraine can last up to three days.</li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/cluster-headache/symptoms-causes/syc-20352080" target="_blank" title="Opens in a new window."><strong>Cluster</strong></a><br /> These severe headaches are rare and can occur on and off for weeks at a time. The pain often is focused around one eye or side of the head. Cluster headaches begin quickly and reach maximum intensity in minutes. Then, they stop for a period — months or even years — before striking again.</li> </ul> <p>Often, identifying headache types is challenging. You may have a less-common type of headache. Your healthcare team can help determine if your headache is a primary headache not caused by another medical condition, or a secondary headache, which is caused by an underlying health condition.</p> <h2>Common headache treatments</h2> <p>There's no one-size-fits-all treatment for headaches, since each type may have different approaches, and each person responds to treatment differently. It may take some experimenting to find out what works for you.</p> <h3>Some treatments include:</h3> <ul> <li><strong>Over-the-counter pain relievers</strong><br /> Aspirin, ibuprofen and acetaminophen may do the trick for tension headaches and migraines. However, it's important to use these in moderation as persistent use can lead to medication overuse headaches, also called rebound headaches.</li> <li><strong>Prescription medications</strong><br /> Several prescription medications can be used to treat migraines and the accompanying nausea. Some medicines can be taken to prevent migraines. Some of these medications also work on cluster headaches.</li> <li><strong>Oxygen</strong><br /> Breathing pure oxygen effectively treats cluster headaches for many people.</li> </ul> <p>While common treatments work for most people, some may not find adequate relief and must pursue other treatment options like injections or nerve stimulation. Talk with a healthcare professional that specializes in headache medicine.</p> <h2>Headache prevention</h2> <p>Many lifestyle factors can affect the likelihood of developing tension headaches and migraines. Managing those factors not only can help you avoid pain but also have other health benefits.</p> <h3>Try these prevention strategies to reduce your headache risk: </h3> <ul> <li><strong>Exercise.</strong><br /> Aerobic exercise releases tension and stress that can contribute to developing headaches.</li> <li><strong>Get enough sleep.</strong><br /> Aim for enough sleep — seven to nine hours for adults — and try to go to bed and get up at the same time each day.</li> <li><strong>Limit caffeine and alcohol.</strong><br /> Too much caffeine and alcohol can cause headaches.</li> <li><strong>Know your food triggers.</strong><br /> Certain foods, such as chocolate, aged cheese, processed meats and foods containing gluten, may trigger migraines.</li> <li><strong>Stress less.</strong><br /> Find healthy ways to manage the stress in your life. That may mean scheduling time with friends, taking a yoga class or setting healthy boundaries.</li> </ul> <p>Chronic headaches can be extremely distressing. It's exhausting to live with pain. Talk with your healthcare team about treatment options that can make a difference.</p> <h2>Next steps:</h2> <ul> <li>Download a <a href="/-/media/national-files/documents/hometown-health/2019/headache-diary.pdf?sc_lang=en&hash=4AEEAAAB5E6EA9A27F7F43A11D5B40F1" target="_blank" title="Opens in a new window.">headache diary</a> to share with your healthcare team.</li> <li>Read a <a href="/hometown-health/speaking-of-health/common-questions-about-headaches" target="_self" title="Opens in same window.">Q&A about headaches</a>.</li> <li>Discover <a href="/hometown-health/speaking-of-health/6-tips-for-headache-relief" target="_self" title="Opens in same window.">six tips for headache relief</a>.</li> <li>Get the <a href="/hometown-health/speaking-of-health/headache-medication-get-the-facts" target="_self" title="Opens in same window.">facts about headache medication</a>.</li> <li>Find out how <a href="/hometown-health/speaking-of-health/botox-as-a-treatment-for-chronic-migraines" target="_self" title="Opens in same window.">Botox is used as a treatment for chronic migraines</a>.</li> </ul> <p><a href="/providers/brian-burroughs-pac" target="_self" title="Opens in same window."><em>Brian Burroughs</em></a><em> is a physician assistant in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a>, with special interest in headache treatment, in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</em></p><ul> <li>Community health and wellness</li> <li>Diabetes</li> <li>Headaches</li> <li>Hypertension</li> <li>Nutrition</li> <li>Psychiatry</li> </ul>P.A.-C.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Biology and Nutrition, St. John’s University</li> <li>Master's degree, Physician Assistant Studies, DeSales University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Added Qualification in Headache Medicine</li> <li>Board Certified - Advanced Diabetes Management</li> <li>Certified Diabetes Care and Education Specialist</li> <li>Certified Hypertension Clinician</li> <li>Physician Assistant, National Commission on Certification of Physician Assistants</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Physician Assistants</li> <li>American College of Physicians</li> <li>Association of Diabetes Care and Education Specialists</li> <li>Minnesota Academy of Physician Assistants</li> <li>National Headache Foundation</li> <li>National Lipid Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Burroughs<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/brian-burroughs-pajpg.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6E3ED7F75144592AF7CC4BD3FB1400C4" alt="Brian Burroughs, P.A.-C." width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://journals.sagepub.com/doi/10.1177/2633559X231173946" target="_blank" title="Opens in new window.">Approach to screening for depression in persons with diabetes</a>, May 2023.</li> </ul>Brian<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21656568Brian Burroughs, P.A.-C.1<img src="/-/media/national-files/images/hometown-health/2023/pinching-upper-nose-eyes-closed.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A290FE8B60B2BB9069BFD40C39285D9F" alt="Pinching upper nose, eyes closed" width="660" height="370" DisableNVelocity="true" />HeadacheHeadache is pain in any region of the head that feels like a sharp pain, throbbing sensation or dull ache. It may develop gradually or suddenly, and last for minutes or days.Dawn Haller2/18/2022An inguinal hernia isn't necessarily dangerous, but it doesn't improve on its own and can lead to life-threatening complications. Learn about the two general types of treatment options for this common condition.Treatment options for inguinal hernia repair<p>An <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/inguinal-hernia/symptoms-causes/syc-20351547" target="_blank" title="Opens in a new window.">inguinal hernia</a> occurs when tissue, such as part of the intestine, protrudes through a weak spot in the lower abdominal muscles. The resulting bulge can be painful. Over time, this bulge can increase in size, leading to potentially serious complications.</p> <p>Inguinal hernias generally start as a lump or bulge in the groin region. They can change in size with activity and usually will pop out during strenuous activity or lifting. These hernias usually can be able pushed back in, or reduced, but can require lying down flat to accomplish this.</p> <p>Inguinal hernias can progress to discomfort, ranging from a dull ache to sharp, stabbing pain.</p> <p>An inguinal hernia isn't necessarily dangerous, but it most likely will not improve on its own. And it can lead to serious complications requiring emergent surgery. Your health care professional is likely to recommend surgery to fix an inguinal hernia that's painful or enlarging. If your hernia does not cause any symptoms, it is safe to observe and not surgically repair it. Inguinal hernia repair is a common surgical procedure.</p> <p>If hernias are left untreated with no symptoms, 75% of patients will develop some sort of symptoms in the future.</p> <h3>The two general types of hernia operations are:</h3> <h4>Robotic-assisted/laparoscopic repair</h4> <p>Robotic-assisted or laparoscopic repair is a minimally invasive procedure that requires general anesthesia. In this procedure, the surgeon operates through several small incisions in your abdomen. A small tube equipped with a tiny camera, called a laparoscope, is inserted into one incision. Guided by the camera, the surgeon inserts tiny instruments through other incisions to repair the hernia using synthetic mesh.</p> <p>The main advantages of robotic or laparoscopic hernia repair are lower risk of infection, less postoperative pain, and quicker return to work or normal activities. These advantages are amplified for patients with hernias on both sides of their abdomens or recurrent inguinal hernias.</p> <p>Robotic-assisted or laparoscopic repair allows the surgeon to avoid scar tissue from an earlier hernia repair, so it might be a good choice for people whose hernias recur after open hernia surgery.</p> <h4>Open hernia repair</h4> <p>In open hernia repair, the surgeon makes an incision in your groin and pushes the protruding tissue back into your abdomen. The surgeon then sews the weakened area, often reinforcing it with a synthetic mesh. Then the opening is closed with stitches, staples or surgical glue.</p> <p>This procedure is performed under local anesthesia and sedation, or general anesthesia. This is a good option for patients who have a high risk of complications due to general anesthesia.</p> <p>After surgery, you'll be encouraged to move as soon as possible, but it might be several weeks before you're able to resume normal activities.</p> <h4>Learn more about hernias and surgery:</h4> <ul> <li>What you need to know when <a href="/hometown-health/speaking-of-health/preparing-for-surgery-what-you-need-to-know" target="_self" title="Opens in same window.">preparing for surgery</a></li> <li><a href="/hometown-health/speaking-of-health/are-you-at-risk-for-an-inguinal-hernia" target="_self" title="Opens in same window.">Hernia prevention tips</a></li> </ul> <p><em><a href="/providers/christopher-johnson-md" target="_self" title="Opens in same window.">Christopher C. Johnson, M.D.</a>, is a <a href="/services-and-treatments/surgery" target="_self" title="Opens in same window.">general surgeon</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie,</a> Wisconsin.</em></p><ul> <li>Acute care and trauma surgery</li> <li>Benign breast conditions</li> <li>Breast cancer</li> <li>Colon and rectal surgery</li> <li>Colonoscopy and upper endoscopy</li> <li>Gallbladder conditions</li> <li>Hernia surgery</li> <li>Melanoma and skin cancers</li> <li>Perianal conditions, including hemorrhoids, fissure, abscess, pilonidal</li> <li>Robotic colorectal surgery</li> <li>Robotic hernia surgery</li> </ul>M.D.<p>I practice evidence-based medicine with a personal approach to each individual patient's needs.</p> <p>I grew up in northwest Wisconsin and feel privileged to provide care to the patients near my home. I enjoy spending quality time with my family and getting outside as much as possible. My hobbies include skiing, hunting, cycling and golfing. I also love Wisconsin sports, specifically the Badgers and Packers — On Wisconsin and Go Pack Go!</p><p><strong>Medical School</strong></p> <ul> <li>University of Wisconsin School of Medicine & Public Health</li> </ul> <p><strong>Residency</strong></p> <ul> <li>General Surgery, Bassett Medical Center</li> </ul> <p><strong>Certification</strong></p> <ul> <li>General Surgery, American Board of Surgery</li> <li>Robotic Surgery, Intuitive Surgical</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Johnson<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/christopher-johnson-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=BDB320E86445515FBB88359805508E5C" alt="Christopher Johnson, M.D." width="280" height="280" DisableNVelocity="true" />{4D10EA22-E021-46A2-A00F-CA8C4186196A}Christopher<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16382951Christopher Johnson, M.D.1{CE631A85-B409-4C11-907C-39868E49E636}<img src="/-/media/national-files/images/hometown-health/2022/watering-plant-with-green-can.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D6F0E7A63D9D9184EB0F6CDE3959141D" alt="Watering plant with green can" width="660" height="370" DisableNVelocity="true" />SurgeryHaving surgery is a major event in your life. We know this and make every effort to keep you as comfortable as possible, focusing on you as an individual. Our surgeons and staff work as a coordinated team treating a wide variety of illnesses ranging from simple to complex. We offer comprehensive, advanced care and service to every patient.Dawn Haller10/15/2019For many, fall means hunting season, which can pose dangers and send hunters to the hospital or worse. Hunters should ensure they're educated about their surroundings and remember these 11 tips.11 tips for keeping safe during hunting season<p>Being outdoors in the autumn can be a great way to get fresh air and exercise. For many, fall also means hunting season which can pose dangers, sending hunters to the hospital or worse. Heart attacks, injured backs and broken bones are among the most common medical emergencies in hunting.</p> <p>I am a hunter and always need to remind myself to lead by example when I'm in the woods. Hunting can be a sport for all to enjoy. But we need to make sure that time outdoors isn't spoiled by some unfortunate accident.</p> <p>Hunters should make sure they are properly educated about their surroundings and remember these tips:</p> <h4>1. Watch for heart attack warning signs.</h4> <p>One study of middle-aged male deer hunters found that the activities inherent to hunting — walking over rough terrain, shooting an animal and dragging its carcass, for example — significantly increased their heart rates. Although opinion varies, many health care providers caution that exercising at more than 85% of a person's maximum heart rate increases the risk of <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/heart-attack/symptoms-causes/syc-20373106" target="_blank" title="Opens in a new window.">heart attack</a>. Hunters unaccustomed to the strenuous hikes involved should take several breaks to rests.</p> <h4>2. Know that falls tend to be the most common cause of injuries.</h4> <p>Falls often happen when a hunter is up a tree and startled by animals there. Pay attention to your surroundings at all times.</p> <h4>3. Always check equipment and stands, and use safety belts to prevent falls.</h4> <p>Avoid permanent tree stands, as they are more likely to deteriorate. The average fall from a tree stand is about 15 feet. Injuries suffered from those heights can cause broken bones, <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/spinal-cord-injury/symptoms-causes/syc-20377890" target="_blank" title="Opens in a new window.">paralysis</a> or death.</p> <h4>4. Avoid alcohol.</h4> <p>Hunters are more susceptible to injuries, including <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/first-aid/first-aid-frostbite/basics/art-20056653" target="_blank" title="Opens in a new window.">frostbite</a> and <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/first-aid/first-aid-hypothermia/basics/art-20056624" target="_blank" title="Opens in a new window.">hypothermia</a>, if they've been drinking.</p> <h4>5. Let family members know where you'll be hunting, and take two-way radios or loud whistles along in case help is needed.</h4> <p>A surprisingly large number of hunting accidents involve family members and friends who have gone out together, but they do not remember or know where their party has gone.</p> <h4>6. Learn some basic first aid before heading into the woods.</h4> <p>Basic <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/first-aid/first-aid-kits/basics/art-20056673" target="_blank" title="Opens in a new window.">first aid</a> that you should know includes how to administer hands-only <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/first-aid/first-aid-cpr/basics/art-20056600" target="_blank" title="Opens in a new window.">CPR</a>, which consists of <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/first-aid/first-aid-cpr/basics/art-20056600" target="_blank" title="Opens in a new window.">chest compressions</a>, should a hunting partner have a heart attack.</p> <p>I also recommend following these basic rules of safe firearms handling from the Minnesota Department of Natural Resources:</p> <h4>1. Treat every firearm as if it is loaded.</h4> <p>Never assume a firearm is unloaded. Place your finger on the trigger only when you're ready to shoot.</p> <h4>2. Always control the muzzle.</h4> <p>Keep your muzzle pointed in a safe direction, and remember that wherever the muzzle points is in the crosshairs. Don't overlook the possibility of a ricochet.</p> <h4>3. Be sure of your target.</h4> <p>You're responsible for knowing what's in front of your target, near your target and beyond your target. If you aren't certain about any of the three, don't take the shot.</p> <h4>4. Wear protective gear.</h4> <p>Hunters' eyes and ears are vulnerable to a number of potential hazards while hunting, so it's important to protect them. Firearms create a high-decibel sound that can damage hearing. The firearm also discharges small particles of the projectile, burning gas and other residue that can damage your eyes. Always wear safety glasses and ear protection.</p> <h4>5. Don't forget the blaze orange.</h4> <p>Blaze orange has made hunting safer. Spotting a hunter wearing camouflage is hard, but wearing blaze orange makes you visible to others hunting in the area.</p> <p><a href="/providers/eric-grube-do" target="_self" title="Opens in same window."><em>Eric Grube, D.O.</em></a><em>, is an <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">Emergency Medicine</a> physician in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p>D.O.<p><strong>Education</strong></p> <ul> <li>Des Moines University College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Emergency Medicine, Ohio University College of Osteopathic Medicine/Doctors Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Diplomate, American Osteopathic Board of Emergency Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Emergency Physicians</li> <li>American College of Osteopathic Emergency Physicians</li> <li>American Osteopathic Association</li> <li>Emergency Medicine Residency Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Emergency Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Grube<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/eric-grube-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=675A018230C252FDE2233C6BC7E1120D" alt="Eric Grube DO" width="280" height="280" DisableNVelocity="true" />Eric<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>10035150Eric Grube, D.O.1{FB3BB67A-14FA-4DDE-B183-F85C42E0B255}<img src="/-/media/national-files/images/hometown-health/2019/hunter-silouette.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6A05F8BD50A880C34F2E274B52204D4A" alt="Hunter silouette" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Dawn Haller10/3/2019A healthy diet is essential for everyone, but it's vital for people who have chronic kidney disease. Learn about the five things you need to watch for in your diet.5 nutrition tips for chronic kidney disease<p>A healthy diet is essential for everyone, but it is vital for people who have chronic kidney disease.</p> <p>Chronic kidney disease affects an estimated 37 million people in the U.S., according to the National Kidney Foundation. Chronic kidney disease means your kidneys are damaged and losing the ability to keep you healthy.</p> <p>Diet and nutrition may help manage and, potentially, slow the disease. Other key factors to slowing the progression include managing diabetes and controlling blood pressure, which are the leading causes of kidney failure.</p> <p>A kidney-friendly meal plan focuses on the amount of certain nutrients that you should take in. Work with your dietitian to make a meal plan that meets your individual needs.</p> <h4>Dietary restrictions associated with chronic kidney disease include:</h4> <h4>1. Protein</h4> <p>It’s important to get the right amount of protein. Needs are based on height, weight and overall health. Protein is necessary for wound healing, enzyme and hormone production, and immune function. Byproducts of protein degradation no longer can be cleared as well by damaged kidneys, so protein is limited to decrease buildup of waste products. Try to keep portions of meat to the size of a deck of cards.</p> <h4>2. Sodium</h4> <p>Sodium can increase fluid retention and blood pressure, making your heart and lungs work harder. You may think if you aren't adding salt to your food that your sodium intake is low. However, more than 70% of sodium in the average American's diet already is in the foods we buy, such as grains, meat, soups, sandwiches and restaurant meals. A low-sodium diet may include 1,500–2,000 milligrams of sodium per day. Try to keep each meal under 600 milligrams. Remember that salt is an acquired taste. Give your taste buds six to eight weeks to adjust to a lower-sodium diet.</p> <h4>3. Potassium</h4> <p>Potassium is a mineral found in many foods. Your body needs potassium to make your muscles work, but too much potassium can be dangerous. If your kidneys aren't working well, they no longer can balance the minerals in your blood. This can lead to a buildup of potassium and phosphorus in your blood. High or low potassium levels affect the ways that your muscles work. Major sources of potassium include potatoes, tomatoes, melons, oranges and orange juice, bananas, dairy products and salt substitutes that contain potassium, such as Morton Lite Salt or No Salt. Try to limit or avoid these high sources of potassium if the potassium in your blood is elevated.</p> <h4>4. Phosphorus</h4> <p>Healthy kidneys keep the correct amount of phosphorus in your body. When your kidneys are not working well, phosphorus can build up in your blood. Foods highest in phosphorus are convenience or fast foods, processed cheese, packaged foods and many colas. Check the ingredients in the products that you use for words with "phos" in them. Examples may be calcium phosphate, phosphoric acid and hexametaphosphate. You also may need to limit foods with natural phosphorus, such as dairy, nuts and whole grains.</p> <h4>5. Calcium</h4> <p>Calcium is another mineral affected by kidney disease. Calcium helps keep your bones strong, but if you get too much, it can leave calcium deposits in your blood vessels. If your calcium levels are elevated, avoid calcium-fortified foods. Also, tell your health care provider if you take calcium supplements.</p> <p>Following a kidney-friendly diet can seem overwhelming and a bit restrictive at times. However, avoiding or limiting certain foods in your diet may help decrease the accumulation of waste products in the blood, improve kidney function and prevent further damage. A dietitian can help you design a kidney-friendly diet that is specific to your needs.</p> <p><em><a href="/providers/kristi-wempen-rdn" target="_self" title="Opens in same window.">Kristi Wempen</a> is a registered <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian-nutritionist</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Chronic kidney disease</li> <li>General health and wellness</li> <li>Weight management</li> </ul>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Minnesota State University-Mankato</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Iowa State University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration</li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul> <p><strong>Membership</strong></p> <ul> <li>Academy of Nutrition and Dietetics</li> </ul>Wempen<img src="/-/media/shared-files/images/medical-professionals/full/mankato/kristi-wempen-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=BB7EFDC16603EA67B00B7CD0DBD528E1" alt="Kristi Wempen RDN" width="280" height="280" DisableNVelocity="true" />Kristi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14834341Kristi Wempen, R.D.N.1{2BEE5070-65FF-4406-9E59-103E06C5A535}<img src="/-/media/national-files/images/hometown-health/2019/couple-preparing-a-recipe.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1593D9BFA4A7FCFA062F847CCB9013D8" alt="Couple preparing a recipe" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Kidney HealthYour kidneys are responsible for filtering waste and excess fluids from your body. So when kidney functionality decreases, harmful amounts of fluid and waste can build up in your body. In most cases, you can prevent or manage kidney issues by making healthy, kidney-conscious decisions.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller10/7/2019Inguinal hernias are the most common type and can be quite painful. Learn who is most at risk of developing a hernia and how to prevent one.Are you at risk for an inguinal hernia?<p>An <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/inguinal-hernia/symptoms-causes/syc-20351547" target="_blank" title="Opens in a new window.">inguinal hernia</a> occurs when tissue, such as part of the intestine, protrudes through a weak spot in the lower abdominal muscles — typically in the groin. The resulting bulge can be painful, and if the inguinal hernia doesn't improve on its own, it can lead to life-threatening complications.</p> <p>In many people, the abdominal wall weakness that leads to an inguinal hernia occurs at birth. Other inguinal hernias develop later in life when muscles weaken or deteriorate due to aging, strenuous physical activity or coughing that accompanies smoking.</p> <h4>Hernia risk factors</h4> <p>These risk factors contribute to the development of an inguinal hernia:</p> <ul> <li><strong>Being male</strong><br /> Men are eight times more likely to develop an inguinal hernia than women.</li> <li><strong>Being older</strong><br /> Muscles weaken as you age.</li> <li><strong>Family history</strong><br /> You have a close relative, such as a parent or sibling, who has the condition.</li> <li><strong>Chronic constipation</strong><br /> Constipation causes straining during bowel movements.</li> <li><strong>Premature birth and low birth weight</strong></li> <li><strong>Previous inguinal hernia or hernia repair</strong><br /> Even if your previous hernia occurred in childhood, you're at higher risk of developing another inguinal hernia.</li> </ul> <h4>Hernia prevention </h4> <p>You can't prevent the congenital defect that makes you susceptible to an inguinal hernia. You can, however, reduce strain on your abdominal muscles and tissues. To do so, you should:</p> <ul> <li><strong>Maintain a healthy weight.</strong><br /> Talk to your health care provider about the best exercise and diet plan for you.</li> <li><strong>Emphasize high-fiber foods.</strong><br /> Fruits, vegetables and whole grains contain fiber that can help prevent constipation and straining.</li> <li><strong>Lift heavy objects carefully or avoid heavy lifting.</strong><br /> If you must lift something heavy, always bend from your knees — not your waist.</li> <li><strong>Stop smoking.</strong><br /> Besides its role in many serious diseases, smoking often causes a chronic cough that can lead to or aggravate an inguinal hernia.</li> </ul> <h4>Learn more: </h4> <ul> <li>Read more about<a href="https://mayoclinichealthsystem.org/hometown-health?topic=Weight%20Loss%20and%20Bariatric%20Surgery" target="_self" title="Opens in same window."> maintaining a healthy weight</a>.</li> <li>Learn <a href="/hometown-health/speaking-of-health/preparing-for-surgery-what-you-need-to-know" target="_self" title="Opens in same window.">what you need to know when preparing for surgery</a></li> </ul> <p><em><a href="/providers/christopher-johnson-md" target="_self" title="Opens in same window.">Christopher Johnson, M.D.</a>, is a <a href="/services-and-treatments/surgery" target="_self" title="Opens in same window.">general surgeon</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a>, Wisconsin.</em></p><ul> <li>Acute care and trauma surgery</li> <li>Benign breast conditions</li> <li>Breast cancer</li> <li>Colon and rectal surgery</li> <li>Colonoscopy and upper endoscopy</li> <li>Gallbladder conditions</li> <li>Hernia surgery</li> <li>Melanoma and skin cancers</li> <li>Perianal conditions, including hemorrhoids, fissure, abscess, pilonidal</li> <li>Robotic colorectal surgery</li> <li>Robotic hernia surgery</li> </ul>M.D.<p>I practice evidence-based medicine with a personal approach to each individual patient's needs.</p> <p>I grew up in northwest Wisconsin and feel privileged to provide care to the patients near my home. I enjoy spending quality time with my family and getting outside as much as possible. My hobbies include skiing, hunting, cycling and golfing. I also love Wisconsin sports, specifically the Badgers and Packers — On Wisconsin and Go Pack Go!</p><p><strong>Medical School</strong></p> <ul> <li>University of Wisconsin School of Medicine & Public Health</li> </ul> <p><strong>Residency</strong></p> <ul> <li>General Surgery, Bassett Medical Center</li> </ul> <p><strong>Certification</strong></p> <ul> <li>General Surgery, American Board of Surgery</li> <li>Robotic Surgery, Intuitive Surgical</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Johnson<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/christopher-johnson-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=BDB320E86445515FBB88359805508E5C" alt="Christopher Johnson, M.D." width="280" height="280" DisableNVelocity="true" />{4D10EA22-E021-46A2-A00F-CA8C4186196A}Christopher<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16382951Christopher Johnson, M.D.1{CE631A85-B409-4C11-907C-39868E49E636}<img src="/-/media/national-files/images/hometown-health/2019/man-using-a-lat-bar-in-gym.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5FB8906FD9662E02F15F5BD1D64966E3" alt="Man using a lat bar in gym" width="660" height="370" DisableNVelocity="true" />Dawn Haller9/19/2022Most pelvic floor issues can be diagnosed and treated once identified as a concern. Find out what determines minor and major fecal incontinence and treatment options.Fecal incontinence: Does your underwear have more than a small brown streak?<p>Pelvic floor issues are much more common than you might think. Fecal incontinence affects 2% to 7% of the U.S. population, although this number may be much higher, as many people are reluctant to discuss this issue with their health care team.</p> <p>For some people, including children, fecal incontinence is a minor problem, limited to the occasional soiling of their underwear. For others, the condition can be devastating due to a complete lack of bowel control.</p> <h2>Fecal incontinence is categorized in two ways.</h2> <ul> <li><strong>Minor incontinence</strong><br /> Involuntary loss of gas or liquid stool is considered minor incontinence.</li> <li><strong>Major incontinence<br /> </strong>The involuntary loss of solid stool is major incontinence.</li> </ul> <p>Fecal incontinence can damage a person's self-confidence, leading to anxiety and social isolation. People with fecal incontinence should discuss their symptoms openly and honestly with their health care team. With treatment, symptoms can be lessened in most cases, and incontinence can often be cured entirely.</p> <h2>What are pelvic floor muscles?</h2> <p><a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/womens-health/multimedia/female-pelvic-floor-muscles/img-20006566?_ga=2.142196466.1113561599.1562098129-2041838957.1562098129" target="_blank" title="Opens in new window.">Pelvic floor muscles</a> are a group of muscles that make up the bottom of the pelvic region. The anal sphincters and pelvic muscles surround the end of the digestive tract. Together, these muscles and the puborectalis muscle ensure controlled movement of digestive tract contents.</p> <p>The pelvic floor muscles play an important role in continence by supporting the pelvic organs, stabilizing the pelvis and participating in sexual activity. They are like any other muscle in the body. They can be weak, stretched out, strong or tight. Generally, pelvic floor weakness and tension lead to pelvic muscle dysfunction. Weakness is a common cause of incontinence, and tension often leads to pelvic pain.</p> <p>The anal and rectal areas contain specialized muscles that regulate the proper passage of bowel movements. Normally, when stool enters the rectum, the anal sphincter muscle tightens to prevent the passage of stool at an inconvenient time. If this muscle is weak or does not contract in a timely way, incontinence occurs.</p> <h4>Fecal incontinence can be caused by:</h4> <ul> <li>Damage to the anal sphincters</li> <li>Neurologic causes</li> <li>Fecal impaction</li> <li>Diarrhea</li> <li>Decreased distensibility of the rectum</li> <li>Idiopathic incontinence, which is when the cause cannot be identified</li> </ul> <h2>Tests to determine cause of incontinence</h2> <p>The underlying cause of fecal incontinence can often be established with a combination of medical history, physical examination and diagnostic tests.</p> <p>A few types of tests can be performed to determine the root of the problem. Anorectal manometry, or anorectal motility test, is a common, noninvasive test. The safe, low-risk procedure evaluates patients with constipation or fecal incontinence. The test measures how strong the sphincter muscles in the rectal and anus are and whether they relax as they should while passing stool.</p> <p>During the procedure, a gastroenterologist analyzes pressures of the anal sphincter muscles, sensation in the rectum, and neural reflexes associated with regular bowel movements. Patients do not need to be sedated during the test. They may experience slight discomfort but no pain as the tube is inserted.</p> <p>After the tube is in place, the exposed end is attached to a machine that will record the pressure changes of muscle contractions and relaxation for 10–20 minutes.</p> <p>Other diagnostic tests include <a href="/hometown-health/speaking-of-health/benefits-of-sedation-free-colonoscopy" target="_self" title="Opens in same window.">colonoscopy</a>, <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/flexible-sigmoidoscopy/about/pac-20394189" target="_blank" title="Opens in a new window.">flexible sigmoidoscopy</a>, anoscopy, ultrasound, MRI or stool tests.</p> <h2>Is treatment available for fecal incontinence?</h2> <p>Because fecal incontinence can be distressing, it is important to take steps to manage it. You should discuss potential treatment options with your health care team.</p> <p>What you <a href="/-/media/national-files/documents/hometown-health/2019/good-bacteria-for-your-gut.pdf" target="_self" title="Opens in same window.">eat and drink</a> affects the consistency of your stools. If constipation is causing fecal incontinence, you should drink plenty of fluids and eat fiber-rich foods. </p> <p>If diarrhea contributes to the problem, high-fiber foods can add bulk to your stools and make them less watery. Fiber bulks the stool, making it softer and easier to pass regularly. It is recommended that adults consume 20–35 grams of fiber per day. Sources of fiber include fruits, vegetables and whole grains.</p> <p>You can try an over-the-counter fiber powder product to help bulk stools. Examples include Citrucel, Metamucil and Benefiber. Pill forms of fiber also are available. </p> <p>Consuming large amounts of fiber can cause abdominal bloating or gas. You can minimize this by starting with a small amount and slowly increasing until stools become softer and more frequent. Make sure you are drinking plenty of water when increasing your fiber intake. It is recommended adults drink eight 8-ounce glasses of water every day.</p> <p>Depending on the cause of fecal incontinence, medications such as anti-diarrheal, bulk laxatives or injectable bulking agents can be used. If constipation does not respond to medications, or if constipation has been present for multiple years, the problem may be related to pelvic floor dysfunction.</p> <p>Over-the-counter antidiarrheals reduce stool frequency. Loperamide (Imodium) also can increase the tightness of the anal sphincter muscles. It is important to let your health care team know if you are taking any over-the-counter antidiarrheals and to take the medication only as directed on the package.</p> <p>If you are struggling with fecal incontinence, it is important to avoid foods and drinks that may cause loose or more frequent stool, which can worsen fecal incontinence. This may include dairy products, spicy foods, fatty or greasy foods, caffeinated beverages, diet foods or drinks, sugar-free gum or candy, and alcohol. </p> <p>If you are experiencing significant rectal discomfort without being diagnosed with fissures or hemorrhoids, or if you experience more than a slight yellow leak of stool or a brown streak in your underwear, schedule a visit with your primary care provider or a gastroenterologist. </p> <h2>Exploring biofeedback</h2> <p>If muscle damage is causing fecal incontinence, your health care professional may recommend an exercise program and other therapies to restore muscle strength. Your clinician may refer you to a physical therapist specializing in pelvic floor dysfunction. Biofeedback uses <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/fecal-incontinence/care-at-mayo-clinic/mac-20351407" target="_blank" title="Opens in a new window.">anal manometry testing</a> and special exercises of the pelvic floor muscles to strengthen the muscles and improve sensation. </p> <p>Biofeedback is a technique that helps you focus on controlling your body's functions by receiving feedback from electrical sensors. Patients are taught how to strengthen pelvic floor muscles, sense when stool is ready to be released, and how to contract the muscles if having a bowel movement at a particular time is inconvenient.</p> <p>It is important to take steps to manage your symptoms. Treatment can improve your quality of life and raise your self-esteem.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2022/artist-painting-pottery.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A423A02DB257A06E5B7ABA2B2631E525" alt="Artist painting pottery" width="660" height="370" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Dawn Haller5/19/2022Dietary supplements are popular among young athletes with nearly 60% reporting regular use. Get information about research efforts, and gather tips before giving supplements to your young athlete.Is it safe for my kid to take supplements?<p>It is no secret that dietary supplements are popular, as annual sales are estimated to surpass $200 billion over the next decade. Supplements have become particularly popular among young athletes, with nearly 60% reporting regular use.</p> <h2>Supplement research</h2> <p>Many questions surround the safety of dietary supplements for young athletes. Unfortunately, limited research data are available, so the short answer is that we are still learning about the safety and efficacy of dietary supplements for this population.</p> <h4>One reason this question is so difficult to answer is because:</h4> <ul> <li>Supplements come in many categories.</li> <li>They consist of varying ingredient profiles and doses.</li> <li>Supplements have varying manufacturing practices.</li> <li>Supplements are used for various purposes.</li> </ul> <p>As a result, there's no easy way to determine whether supplements in general are safe. More research is available for some supplements versus others. For example, creatine monohydrate is one of the most extensively researched supplements in many populations, from high-level athletes to pediatric muscular dystrophy patients to older adults with various concerns related to health and performance.</p> <p>More importantly, most of these studies have found little to no adverse events reported from supplementation. Similarly, no evidence indicates that consuming a protein supplement can be problematic or result in any harm to the young athlete.</p> <p>It's best for young athletes to choose a product that is labeled as 100% protein, meaning it contains only protein. This type of product is preferred over supplements labeled as "mass gainer," or other multi-ingredient weight gain or weight loss health product. These types of products contain other ingredients that are not appropriate for young athletes.</p> <p>Nothing is inherently superior about a protein supplement, compared to a whole-food source of protein, such as yogurt and lean meats. The supplement may serve as a more convenient option during training and or competition times, which can help the athlete meet their nutritional needs.</p> <p>In comparison, no scientific evidence demonstrates for or against the safety of pre-workout supplements in young athletes. However, it is important to note that these types of supplements are more commonly associated with adverse events, such as mislabeling and product contamination from illegal ingredients like stimulants or steroid analogues. It may be best for young athletes to avoid pre-workout supplements.</p> <p>The same could be said for energy drinks, as limited research is available regarding their safety in young athletes. Instead, athletes should focus on improving sleep habits to promote healthy lifestyle choices.</p> <p>Focus on eating regular and healthy food options, and maintaining hydration, reduce the need for an energy drink.</p> <p>It's important to know that although dietary supplements fall under the purview of the Food and Drug Administration, dietary supplement products are not regulated before they are released to the market. Companies do not have to demonstrate safety and efficacy in humans before the products are sold to consumers, as is the case with pharmaceuticals.</p> <h2>Best practices for supplements</h2> <h4>I recommend parents follow these tips if they decide to provide dietary supplements to their young athletes:</h4> <ul> <li>Choose a high-quality product or brand that has passed an independent quality assessment. These products will have a label or symbol on the package to denote third-party testing.</li> <li>Follow the instructions carefully.</li> <li>Check with the governing body that oversees your athlete's sport for a list of banned ingredients or performance-enhancing substances to avoid.</li> <li>Avoid taking multiple supplements with overlapping ingredients. This will help prevent your child from consuming excessive amounts of specific ingredients, such as caffeine, herbal extracts or vitamins that could be problematic over time.</li> <li>Avoid products with proprietary blends that do not provide a list of specific ingredients and amounts within the product.</li> <li>Avoid giving your athlete supplements or multivitamins designed for adults, as the daily requirements or tolerable upper limits may be lower in young athletes due to smaller body sizes.</li> <li>Talk with your health care provider or dietitian before your child takes supplements if your child has an underlying medical condition or is taking other medications.</li> </ul> <h2>Are supplements needed?</h2> <p>For young athletes, it's best to focus on minimally processed, whole-food sources of nutrients rather than relying on supplements for their nutritional needs. If your child still has identified nutritional deficiencies confirmed by labs or a dietitian, a dietary supplement could help fill the gap.</p> <p>Also, if your athlete is constantly on the go and does not have time to properly prepare snacks and meals, a protein shake, bar or sports drink may provide important nutrients at the right time. Proper fueling can optimize recovery and enhance training adaptations over time. Again, it is best to always choose high-quality products and consult with an expert prior to use.</p> <h2>Performance-enhancing drugs</h2> <p>It's important to note that dietary supplements and performance-enhancing drugs differ. Dietary supplements can legally be sold over the counter and have different regulatory standards compared to prescriptions or other controlled substances. However, supplements may or may not be allowed, depending on the sporting organization. In contrast, performance-enhancing drugs often are controlled substances, may be illegal to possess without a prescription and almost always are banned in sport.</p> <p><em><a href="/providers/andrew-jagim-phd" target="_blank" title="Opens in a new window.">Andrew Jagim, Ph.D.</a>, is an exercise physiologist, sports nutritionist, and certified strength and conditioning specialist in <a href="/services-and-treatments/sports-medicine" target="_blank" title="Opens in a new window.">Sports Medicine</a> physician in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Examining how different nutrition and exercise interventions influence health and performance — this interest applies to both the general population in regards to improve a person’s quality of life and prevent chronic disease in addition to improving the performance ability of elite athletes</li> </ul>Ph.D.<p><strong>Education</strong></p> <ul> <li>Master's degree, Human Performance, University of Wisconsin – La Crosse</li> <li>Ph.D., Kinesiology – Exercise Physiology Texas A&M University, College Station</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>International Society of Sports Nutrition</li> <li>National Strength and Conditioning Association</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Sports Medicine</li> <li>International Society of Sports Nutrition</li> <li>National Strength and Conditioning Association</li> </ul>Jagim<img src="/-/media/shared-files/images/medical-professionals/full/onalaska/andrew-jagim-phd.jpg?h=280&iar=0&w=280&sc_lang=en&hash=AA07F8D241D507CF3C0C9F28FC00E465" alt="Andrew Jagim PhD" width="280" height="280" DisableNVelocity="true" /><p>Dr. Jagim has authored or collaborated on numerous scholarly publications related to sports medicine. His topics have included:</p> <ul> <li>diets and nutrition</li> <li>workouts and training regimens</li> <li>sports injuries and treatment programs</li> <li>use and affects of drugs and supplements in sports</li> </ul> <p>His research has been published in numerous journals including International Journal of Exercise Science, Journal of Sports Science, Journal of Strength and Conditioning Research, Frontiers in Nutrition, International Society of Sports Nutrition, Journal of Neurosurgery and the Clinical Journal of Sports Medicine.</p>Andrew<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20772289Andrew Jagim, Ph.D.1{7746ADF8-715B-4593-8AAB-55D7F0467848}<img src="/-/media/national-files/images/hometown-health/2022/young-person-on-tennis-court.jpg?h=370&iar=0&w=660&sc_lang=en&hash=422FBE5DC110285852BD2065F7F281D5" alt="Young person on tennis court holding tennis racket" width="660" height="370" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller11/14/2019Luna may not be a superhero but she's pretty close. Thanks to her warm brown eyes, big floppy ears and calming presence, she helps patients feel more comfortable and relaxed. Read about a day in the life of Luna.A day in the life of Luna — a facility dog<p>For some people, receiving news of a medical diagnosis can feel overwhelming and frightening. Spending a significant amount of time in and out of the hospital, meeting with physicians and receiving treatments may lead to feelings of disconnection from home. However, therapy and facility dogs at Mayo Clinic Health System help many patients feel more at ease during their visits.</p> <p>There are two different levels of training that dogs can complete to provide support for patients. Therapy dogs must pass testing criteria to ensure they can behave in various settings, and they often are used for comfort visits with patients. In contrast, a facility dog is a fully trained service dog that completes a two-year advanced training program and responds to over 40 commands. They are consistently reliable in public settings, and can work in environments with many distractions and still maintain focus on their work.</p> <p>Lunar III, known as Luna, is a full-time facility dog that works at Mayo Clinic Health System in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin. She also travels to clinics in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, <a href="/locations/sparta" target="_self" title="Opens in same window.">Sparta</a> and <a href="/locations/tomah">Tomah</a>. Luna graduated from a specialized training program in Ohio. She is a Labrador retriever with light golden fur, warm brown eyes and big floppy ears.</p> <p>Luna’s daily tasks range from carrying a basket of chocolates through the hospital to providing comfort during treatments. She assists patients with exercise, motivation, positive distraction, opening and closing drawers or doors, retrieving items and pulling pediatric patients on scooter boards.</p> <p>At the start of each day in the clinic, Luna visits patients in <a href="/services-and-treatments/cardiovascular-rehabilitation-and-services" target="_self" title="Opens in same window.">Cardiac Rehabilitation</a>. She is assisted by her handler, Lisa Morgan, who is a supervisor in Rehabilitation Services.</p> <p>“As soon as she walks in the department, it’s clear that both patients and staff are friends with Luna,” explains Morgan. “The smiles on patients’ faces show that they know their canine friend is there to help. Most people call her by name and ask me if they can pet her.”</p> <p>During her next task in Cardiac Rehabilitation, Luna spends time with a patient receiving enhanced external counterpulsation (EECP), a treatment for angina, which is a type of chest pain. The patient has one-hour treatments five times a week for seven weeks. The frequency and duration of the treatments can get lonely and tiresome, but Luna helps ease negative emotions the patient may be feeling by allowing the patient to pet and talk to her.</p> <p>“Luna is a great comfort to patients receiving EECP treatments,” says Morgan. “It can be an uncomfortable process, and she provides much-needed distraction and relief.”</p> <p>Finally, Luna reaches the Cancer Center, where she provides emotional support and a calming presence.</p> <p>“Patients in the Cancer Center may have just received upsetting news or may be receiving treatment, but Luna’s presence seems to improve their spirits,” says Morgan. “They smile when Luna places her head on their lap, and they share stories about the pets they have at home.”</p> <p>Similar to her time in Cardiac Rehabilitation, her presence provides comfort and distraction during uncomfortable medical treatments.</p> <p>“Whether patients and staff know Luna or have just met her for the first time, it’s obvious that she brings light to any room she enters,” says Morgan. “She knows how to make patients’ experiences at Mayo Clinic Health System even more extraordinary.”</p> <h3>Learn more about pet therapy:</h3> <ul> <li>Meet <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://intheloop.mayoclinic.org/2019/01/10/piper-the-therapy-dog-with-three-legs-and-a-nose-for-healing/" target="_blank" title="Opens in a new window.">Piper, the therapy dog with three legs and a nose for healing</a>.</li> <li>Watch this video to see volunteers in action, including a pet therapy handler, and learn more about opportunities at Mayo Clinic Health System:</li> </ul> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/9nMpnFnmgdI" title="Volunteering" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p><img src="/-/media/national-files/images/hometown-health/2019/luna-pet-therapy-dog.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8FF2B2135766887AE1CE4B47C1D63CA5" alt="Luna the pet therapy dog" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller11/13/2019Physical medicine and rehabilitation is t<span>he growing specialty that </span>treats impairments affecting the brain, spinal cord, nerves, bones, joints, ligaments, tendons or muscles. A physiatrist answers some FAQ. What is physical medicine and rehabilitation?<p><em>By Mayo Clinic Health System staff</em></p> <p><a href="/services-and-treatments/physical-medicine-and-rehabilitation" target="_self" title="Opens in same window.">Physical medicine and rehabilitation</a> refers to the medical specialty that treats a variety of conditions, including impairments/disabilities affecting the brain, spinal cord, nerves, bones, joints, ligaments, tendons or muscles. With so many different conditions treated, it can become confusing when you're seeking care. Here are a few frequently asked questions that can help shed some light on this growing medical specialty.</p> <h4>What does a physical medicine and rehabilitation physician do?</h4> <p>Physical medicine and rehabilitation physicians — also known as physiatrists — emphasize prevention, diagnosis, treatment and rehabilitation of people disabled by disease, disorder or injury.</p> <h5>Goals of a physiatrist include:</h5> <ul> <li>Maximize independence with daily living activities</li> <li>Decrease pain</li> <li>Enhance performance/functionality to improve quality of life without surgical intervention</li> </ul> <p>Physical medicine and rehabilitation providers treat the whole person, not just the problem area. Physical medicine and rehabilitation often is called the quality of life profession because its goal is to enhance the body's performance.</p> <h4>Where do physical medicine and rehabilitation specialists practice?</h4> <p>Physical medicine and rehabilitation physicians practice in a variety of clinical settings, including outpatient clinics and inpatient facilities. They have a broad range of knowledge, including musculoskeletal (bones, muscles), neurology (nerves, nervous system) and rheumatology (joints, muscles, ligaments). Some physical medicine and rehabilitation physicians complete additional training in sports medicine, pediatrics, brain injury and pain medicine.</p> <h4>Who can see a physical medicine and rehabilitation provider?</h4> <h5>Physical medicine and rehabilitation specialists treat people of all ages, providing procedures and services, including:</h5> <ul> <li>Ultrasound-guided injections for improvement of pain and symptoms caused by <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/arthritis/symptoms-causes/syc-20350772" target="_blank" title="Opens in a new window."><span>arthritis</span></a><span>, </span><span><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/tendinitis/symptoms-causes/syc-20378243" target="_blank" title="Opens in a new window.">tendonitis</a> and <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/bursitis/symptoms-causes/syc-20353242" target="_blank" title="Opens in a new window.">bursitis</a></span></li> <li>Guided injections of the spine to treat pain related to arthritis, sciatica and other conditions</li> </ul> <h5>Other common treatments provided or prescribed include:</h5> <ul> <li>Physical therapy</li> <li>Manual therapy</li> <li>Trigger point injections</li> <li>Complementary and alternative medical treatments, including acupuncture, yoga and massage</li> </ul> <h4>Can a physical medicine and rehabilitation physician prescribe medications?</h4> <p>Like other physicians, physical medicine and rehabilitation providers also prescribe medications for many issues, including muscle and nerve problems, attention and memory problems, and pain. Physical medicine and rehabilitation physicians also prescribe braces or splints to improve functionality along with other medical aids, including canes and walkers to enhance safety. Physical medicine and rehabilitation specialists are trained to utilize laboratory testing, X-rays, MRI or CT scans, electromyography (EMG), nerve conduction studies and psychological testing.</p> <h4>Why might I see a physical medicine and rehabilitation physician?</h4> <p>Outpatient physiatrists manage nonsurgical or nonoperative conditions, such as orthopedic/musculoskeletal injuries, including muscle strains/tears/sprains, and bursitis and tendonitis related to the shoulder, elbow, wrist/hand, hip, knee and foot or ankle. Other common conditions treated include arthritis, overuse injuries, neck or low back pain and nerve disorders, including carpal or tarsal tunnel.</p> <p>Physiatrists work with other medical providers, including orthopedic surgeons, neurosurgeons, neurologists, primary care providers, physical therapists, occupational therapists and speech therapists to help you get back to living your best life.</p><img src="/-/media/national-files/images/hometown-health/2019/physical-medicine-providers-working-with-patient.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A899B20AED8401E453D1026C60B0A8CA" alt="Physical Medicine providers working with patient" width="660" height="370" DisableNVelocity="true" />Rehabilitation TherapyRestoring movement and function to people injured or impaired by disease or injury.Dawn Haller6/14/2022One in 5 adolescents or teens experience a mental disorder each year. For girls, it can be especially challenging. Here's how to positively impact mental health in the girls in your life.5 things you need to know about mental health and girls<p>Mental health is important to your overall health, regardless of age or gender. Mental health symptoms can affect any community or family and should not be defined in just one way.</p> <p>Many young women and girls deal with a range of mental health conditions, including depression, anxiety, adjustment disorders, eating disorders and addictive behaviors. One in 5 children ages 6–17 experiences a mental disorder each year, according to the Centers for Disease Control and Prevention.</p> <h2>Here are 5 things to keep in mind when considering mental health in a teen girl in your life:</h2> <h4>1. Teach emotions.</h4> <p>Parents should start to tune in to their child's mental well-being from the day their child is born. Teach your child about emotions, what she can do when she has big feelings and model positive behavior.</p> <p>For example, you might say to your child: "I'm irritable today because I had a hard day at work. Let's read a book together because that would help me feel better." In this case, you are expressing what you're feeling, the reason you're feeling that way and demonstrating a positive way to handle your feelings.</p> <h4>2. Help with decision-making.</h4> <p>Mental health can affect a person's decision-making skills. When someone is anxious, overwhelmed, angry or sad, it can be hard to problem-solve or know what to do to feel better. That's why it's essential to have a general plan in mind before the big feelings happen.</p> <p>To construct a general plan, start by being aware of emotions and knowing that they're all OK. The easy emotions, such as being happy and excited, along with the hard emotions, such as being sad, angry or nervous, all are important. We wouldn't be human beings if we didn't have an array of emotions.</p> <p>It's necessary to have a plan for how to work through emotions when they happen. This could be talking with a friend or a trusted adult, listening to music, or performing physical activity like going for a run or a walk.</p> <h4>3. Watch for symptoms.</h4> <p>While mental illness can't be prevented in one way, helpful first steps are to be aware, and pay attention to emotions, thoughts and behaviors. Sometimes symptoms like depression and anxiety may manifest themselves in physical symptoms, such as headaches, muscle tension, or changes in sleeping or eating habits. This could be too much or too little sleeping or eating. Other symptoms can be withdrawal from friends and activities, significant tiredness or low energy, irritability, extreme mood changes of highs and lows, or excessive fears or worries.</p> <h4>4. Seek professional help.</h4> <p>Most mental illnesses don't improve on their own, and if left untreated, they can worsen over time and cause serious problems. Talk to your child's primary care provider or a mental health professional if you are concerned.</p> <p>In addition to mental health care, children should receive routine well-child checkups with their primary care providers to rule out any underlying health issues that may contribute to symptoms.</p> <p><strong>If you suspect suicide, call or text <a href="tel:988">988</a> for the 988 Suicide and Crisis Lifeline.</strong></p> It provides free, confidential support 24/7 for people in distress, and prevention and crisis resources. <p> </p> <h4>5. Take care of yourself.</h4> <p>Finally, take care of yourself. Get adequate sleep, eat healthy and find ways to be physically active. Encourage your daughter to do so, as well.</p> <p><em><a href="/providers/jessie-wolf-licsw" target="_self" title="Opens in same window.">Jessie Wolf</a> is a clinical social worker in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</em></p><ul> <li>Adolescent behavioral health, ages 13-17</li> <li>Anxiety disorders</li> <li>Attention-deficit/hyperactivity disorder (ADHD) assessment and treatment with adults and children, ages 6-17</li> <li>Depressive disorders</li> <li>Grief and loss</li> <li>Life transitions</li> <li>Posttraumatic stress disorder (PTSD) and trauma-related disorders for adults</li> </ul>L.I.C.S.W.<p>I am committed to meeting patients where they are in their emotional and physical health journey. I work with adolescents (ages 13–17) and adults, providing diagnostic assessments and evidence‑based psychotherapy. I partner with patients to create their individualized treatment plan to help them achieve their treatment goals. </p> <p>Evidence‑based psychotherapy methods I use are cognitive behavioral therapy (CBT), cognitive processing therapy (CPT), dialectical behavioral therapy (DBT) informed skills, solution‑focused brief therapy and motivational interviewing. My clinical areas of interest include attention-deficit/hyperactivity disorder (ADHD), trauma and related concerns, depression and anxiety disorders, and life transitions, with a focus on delivering coordinated, whole‑person care that supports healing and long‑term well‑being.</p><p><strong>Education </strong></p> <ul> <li>Master's degree, Social Work, Minnesota State University-Mankato</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Hospice and Palliative Care, Mayo Clinic Health System-Mankato</li> <li>Nursing Home and Rehab Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>ADHD, Certified Clinical Services Provider </li> <li>Licensed Independent Clinical Social Worker</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Professional Society of ADHD and Related Disorders</li> <li>National Social Work Association</li> </ul> <p><strong>Academic Rank</strong></p> <ul> <li>Instructor in Social Work, Mayo Clinic College of Medicine and Science</li> </ul>Wolf<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jessie-wolf-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B680201D1A0D763676AD889806D46E00" alt="Jessie Wolf LICSW" width="280" height="280" DisableNVelocity="true" />Jessie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14640821Jessie Wolf LICSW1{2B88C934-922C-4130-B661-197B59D83899}|{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2022/youth-with-red-streak-in-dark-hair.jpg?h=370&iar=0&w=660&sc_lang=en&hash=FD4F49CA98E5F07E10717493F1BCEA82" alt="Youth with red streak in dark hair" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Suicide PreventionSuicide is a major concern in the U.S. According to the Centers for Disease Control and Prevention, suicide was among the top nine leading causes of death for people ages 10–64 and the second leading cause of death for people ages 10–14 and 25–34. The positive news is that with the right information and willingness to reach out to someone in need, we all can help prevent suicide.<br /><br /><strong>If you are having suicidal thoughts, call the 988 Suicide and Crisis Lifeline at <a href="tel:988">988</a>, or chat at <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://988lifeline.org/" target="_blank" title="Opens in a new window.">988lifeline.org</a>.</strong>Dawn Haller9/9/2025All walking takes is you and a good pair of shoes. That's what makes it the most accessible form of exercise. Follow these tips for starting or maintaining a walking routine.5 tips for walking your way to better health<p>How often have you planned a new exercise routine? Each year, millions of people set resolutions to exercise more, driven by goals of improving their health, losing weight, keeping up with friends or kids, or maybe even addressing a new diagnosis. This often leads to complicated regimens, expensive equipment that ends up working better as a clothes rack — yes, I'm talking about that treadmill — or elaborate exercises.</p> <p>In reality, the best exercise is any exercise that's easily accessible, adaptable and something that you enjoy. Walking typically is the most accessible exercise and has multiple health benefits. But if dancing, kayaking or playing sports gives you more joy, then those are a better fit for you. The most important thing is being consistently active.</p> <h2>Why walking could work for you</h2> <p>Walking is a gentle, low-impact cardio exercise that can ease you into a higher level of fitness and health. It's safe and simple. Regular brisk walking can provide many of the same benefits as more vigorous exercises, such as jogging. For example, just 21 minutes of walking a day can reduce your risk of heart attack by 30%. Walking burns calories and trims the waistline, but it's also important for your lymphatic and immune systems.</p> <h3>Walking for fitness can help you:</h3> <ul> <li>Control your blood pressure.</li> <li>Lose or maintain weight.</li> <li>Improve balance and coordination.</li> <li>Increase core strength.</li> <li>Manage stress and improve mood by releasing endorphins.</li> <li>Manage your diabetes.</li> <li>Reduce the risk of a heart attack.</li> <li>Reduce the risk of developing <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/basics/definition/con-20031902" target="_blank" title="Opens in a new window.">Type 2 diabetes</a>.</li> <li>Stay strong and active.</li> </ul> <h3>Walking also has been shown to:</h3> <ul> <li>Improve sleep.</li> <li>Slow mental decline.</li> <li>Lower the risk of dementia.</li> <li>Reduce the risk of some cancers.</li> <li>Help you lead a longer life.</li> <li>Maintain independent living into older age.</li> </ul> <p>According to some estimates, it could save Americans over $100 billion per year in healthcare costs. On a community level, it's been shown that more people walking lowers crime rates and improves the local economy.</p> <h2>Tips for starting a walking routine</h2> <h3>Try these five tips to begin walking:</h3> <ul> <li><strong>Start slowly.</strong><br /> If you've been inactive, then start gently with five to 10 minutes at a steady pace, and build up your time and distance over a couple of weeks to months.</li> <li><strong>Set goals.</strong><br /> Set realistic goals for yourself, such as 20 to 40 minutes of walking five days a week.</li> <li><strong>Adjust your plan.</strong><br /> If you're taking a trip or working overtime, think of ways to incorporate short walks into your day to keep your plan on track.</li> <li><strong>Don't let the weather get you down.</strong><br /> If the weather isn't optimal, consider walking indoors, such as at local malls, exercise facilities and community centers.</li> <li><strong>Plan several different routes.</strong><br /> To keep you from getting bored, create several routes to choose from to add variety to your walking.</li> </ul> <p>Once you take that first step, you'll be on your way to an important destination: better health.</p> <h2>Tips to improve or maintain your walking routine</h2> <p>Already started? Fantastic. You've built walking into your regular routine.</p> <h3>To maintain or take this healthy habit to the next level, try these tips:</h3> <ul> <li><strong>Walk with family or friends.</strong><br /> Invite others. Not only will they help keep you accountable, but they'll also reap the benefits of a walking program. No humans available? Bring the dog or cat.</li> <li><strong>Be consistent.</strong><strong><br /> </strong>To help your walk become a habit, build it into your daily routine. Maybe it becomes part of your lunch break or something to do after dinner. Add your walk to your calendar, just as you do with other appointments. There will be days when you may need to adjust your walking schedule, but keep it as consistent as possible.</li> <li><strong>Spice it up.</strong><br /> Now comes the fun part of a walking program. Add small challenges to your routes or try some of these ideas: <ul> <li>Add a workout section with a set of lunges, squats or push-ups.</li> <li>Create a walking bingo game or mentally play the alphabet game by finding something along your route that begins with A, B, C.</li> <li>Walk like other animals.</li> <li>Try a new route to vary your scenery, as well as level of difficulty.</li> <li>Walk on grass or a dirt or gravel path instead of concrete.</li> <li>Vary your pace by speed-walking for short distances.</li> <li>Up the ante with resistance bands or weights.</li> <li>Listen to music, a podcast or guided meditation.</li> </ul> </li> <li><strong>Fuel your body and stay hydrated.</strong><br /> You don't need to go on a special diet. Instead, pay attention to how your body reacts to what, when and how much you <a href="/topics/nutrition" target="_self" title="Opens in same window.">eat</a>. Be mindful of <a href="/-/media/national-files/images/hometown-health/2018/tips-for-drinking-more-water.jpg" target="_self" title="Opens in same window.">hydration</a> and how your body responds. Small changes can make a world of difference.</li> <li><strong>Embrace apps or leave technology at home.</strong><br /> Your smartwatch may have started out as an accountability partner, pushing you to start that next walk. But wearable technology also can provide virtual badges as you reach certain goals, let you walk virtually with friends and even incorporate mindfulness. Or try a walk without technology. Listen to the sounds around you. Feel the cool breeze on your face. Take some time for just you.</li> </ul> <h2>Learn more about walking for health:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/expert-advice-on-finding-the-best-shoe-fit" target="_self" title="Opens in same window.">Get tips on selecting a good walking shoe</a>.</li> <li><a rel="noopener" href="https://newsnetwork.mayoclinic.org/discussion/get-walking-with-this-12-week-walking-schedule/" target="_blank" title="Opens in a new window.">Try this 12-week walking schedule</a>.</li> <li><a href="/hometown-health/speaking-of-health/taking-the-first-step-starting-restarting-an-exercise-program" target="_self" title="Opens in same window.">Taking the first step: Starting or restarting an exercise program</a>.</li> </ul> <p><em>By Mayo Clinic Health System staff. </em></p><img src="/-/media/national-files/images/hometown-health/2023/walking-dog-on-wooded-trail.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3C3B06DBA6BA9AD8E7765D4F6318240A" alt="Walking dog on wooded trail" width="660" height="370" DisableNVelocity="true" />Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Dawn Haller4/4/2024Did you know influenza is the most common, vaccine-preventable disease for travelers? Be a smart traveler, and talk to your healthcare team about flu vaccination before your trip.Foreign travel plans? What to know about influenza before you go<p>Do you have plans to travel internationally? When making international travel plans, your focus may be on your risk of getting exotic diseases. However, U.S. travelers also are at significant risk for many common, vaccine-preventable diseases, and that risk isn't limited to travel to developing countries.</p> <p>Influenza is the most common vaccine-preventable disease for travelers, primarily if they are traveling by airplane, taking a cruise or attending a mass gathering, such as the Hajj pilgrimage, the Times Square New Year's Eve celebration in New York City or the Super Bowl, reports the <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505480/" target="_blank" title="Opens in a new window.">Journal of Travel Medicine</a>.</p> <p>The influenza vaccine protects against complications associated with the virus and reduces the risk of hospitalization and death, according to the <a rel="noopener" href="https://www.cdc.gov/flu/prevention/?CDC_AAref_Val=https://www.cdc.gov/flu/prevent/prevention.htm" target="_blank" title="Opens in a new window.">Centers for Disease Control and Prevention</a> (CDC). Even if you acquire this respiratory illness, symptoms are less severe if you are vaccinated.</p> <p>The influenza virus circulates year-round in tropical and subtropical regions, and in certain seasons in temperate countries. Regardless of the time of year, if you're visiting the tropics, you should be vaccinated for influenza before your trip.</p> <p>The risk of infection from the virus varies based on your age, underlying health conditions, travel destination and planned activities.</p> <p>A <a rel="noopener" href="https://www.mayoclinicproceedings.org/article/S0025-6196(19)30317-9/pdf" target="_blank" title="Opens in a new window.">Mayo Clinic review of vaccines for international travel</a> (PDF) suggests that travelers who were immunized with the current influenza vaccine formulation more than six months before their trip may consider revaccination because immunity declines. This may be most beneficial if your plans call for travel to areas with active circulating influenza virus or tropical regions. Receiving the influenza vaccine reduces the risk of an illness that could disrupt your travel plans.</p> <h2>Here's what to know about influenza before you travel:</h2> <ul> <li>The CDC recommends <a href="/hometown-health/featured-topic/dont-skip-your-flu-shot-this-year" target="_self" title="Opens in same window.">annual vaccination</a> for anyone 6 months and older.</li> <li>Get vaccinated at least two weeks before travel because vaccine immunity typically takes that long to develop. </li> <li>High-risk people, such as children, pregnant women, and those who are immunocompromised, living with HIV or have chronic underlying health conditions, should receive the vaccine before travel.</li> <li>It's crucial to be informed about the country you plan to visit to account for additional risks. For example, travelers going to China and Southeast Asia should avoid poultry markets and farms to decrease the risk of acquiring avian influenza. Current vaccines are ineffective against the virus.</li> <li>Travelers may want to discuss antiviral medication with their healthcare team as standby therapy.</li> <li>Washing your hands with soap and water or an alcohol-based hand sanitizer is one of the best things you can do to protect yourself from illness when you travel. <a href="/hometown-health/speaking-of-health/5-ws-of-healthy-hands" target="_self" title="Opens in same window.">Regular handwashing</a> reduces the risk of respiratory viruses and infections that can cause gastrointestinal illness, like norovirus</li> </ul> <h2>Learn more about staying healthy while traveling:</h2> <ul> <li> Find out <a href="/hometown-health/speaking-of-health/9-reasons-to-see-a-travel-medicine-specialist" target="_self" title="Opens in same window.">why seeing a travel medicine specialist is essential before international travel</a></li> <li>Get answers to <a href="/hometown-health/speaking-of-health/questions-about-vaccines-and-travel" target="_self" title="Opens in same window.">common questions about vaccines and travel</a>.</li> <li>Learn the <a href="/hometown-health/speaking-of-health/steps-to-prevent-norovirus" target="_self" title="Opens in same window.">steps to prevent norovirus</a>.</li> <li>Read about <a href="/services-and-treatments/infectious-diseases" target="_self" title="Opens in same window.">infectious diseases and local travel clinic services</a>.</li> </ul> <p><em><a href="/providers/jessica-sheehy-pac" target="_self" title="Opens in same window.">Jessica Sheehy</a> is a physician assistant in <a href="/services-and-treatments/infectious-diseases" target="_self" title="Opens in same window.">Infectious Diseases</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Antimicrobial stewardship</li> <li>Infectious disease</li> <li>Travel medicine</li> </ul>P.A.-C.<p>My goal is to help my patients understand what is happening in regard to their infection, and how it impacts them. When my patients are informed, they can fully participate in the development of a plan that will treat their infection.</p> <p>I have always had an interest in microbiology, and have a college minor in microbiology. Therefore, infectious diseases was a natural fit for my professional career. </p> <p>I love to travel and visit my friends and family in Montana as often as I can.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Physician Assistant Studies, Arcadia University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>National Commission on Certification of Physician Assistants</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Sheehy<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jessica-sheehy-pac.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4E5429A03BCFC322B550B0EC92C132BF" alt="Jessica Sheehy, P.A.-C., P.A." width="280" height="280" DisableNVelocity="true" />{645A5342-C9AE-4AD4-9114-2A0634580FC2}Jessica<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15739287Jessica Sheehy PAC1{C8A905E8-82D3-45FC-9669-A5F09F2EF6CA}<img src="/-/media/national-files/images/hometown-health/2024/group-dancing-outdoors.jpg?h=370&iar=0&w=660&sc_lang=en&hash=70098CAB846BCAA99BDA335AFAB187E0" alt="Group dancing outdoors" width="660" height="370" DisableNVelocity="true" />InfluenzaInfluenza is a viral infection that attacks your respiratory system — your nose, throat and lungs. Influenza, commonly called the flu, is not the same as the stomach "flu" viruses that cause diarrhea and vomiting.Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Dawn Haller11/28/2022The holidays can be a time of joy and also a time of grief for lost loved ones. Understanding how grief affects you can help provide a sense of empowerment to navigate the holiday season.Grief and loss throughout the holiday season<p>The holiday season can be especially challenging if you're dealing with the death of someone close to you. Whether it was a recent loss or one that occurred some time ago, feelings of grief can be heightened and may seem overwhelming during the holiday season.</p> <p>This is the time of year known for traditions and togetherness with family and friends, yet you may face challenges in how you celebrate and gather. Understanding <a href="/hometown-health/speaking-of-health/the-space-in-between-grief-and-growth" target="_self" title="Opens in same window.">how grief affects you</a>, having conversations about plans with those close to you, and finding ways to remember your loved ones can help restore a sense of balance through this time. These actions also can help you navigate through rough spots and find warmth in special, unexpected places.</p> <p>Grief and bereavement are universal, understandable human responses to loss, but how each person processes the various symptoms and reactions can vary greatly. Because each person is different, how and when those feelings surface will vary.</p> <p>There is no predictable timetable or pattern. While you may feel it on an emotional level or in your everyday behaviors and relationships, grief also has its physical effects, which are important to note. You might recognize that you tire more easily, have trouble eating or sleeping, or seem more susceptible to headaches and other illnesses. You might even notice that you have difficulty concentrating and a low tolerance level.</p> <p>These symptoms occur because the part of the brain responsible for emotion and stress is activated during the grieving process, so normal brain functioning is interrupted. Grief can change brain chemicals and hormonal functioning, and your immune system can be compromised.</p> <p>Pay close attention to your health and take good care of yourself while grieving. It's important to take it easy and be gentle with yourself. Try to <a href="/hometown-health/speaking-of-health/embrace-a-healthy-mindset-for-eating-no-matter-the-occasion" target="_self" title="Opens in same window.">eat healthy foods</a> and get enough rest. You're not imagining these reactions. They are real.</p> <p>If you're experiencing these feelings, it's a good idea to see your health care team to ensure that all is well and have added guidance during this difficult time.</p> <p>Some of what you're experiencing may include responses that don't feel socially acceptable. You might find that tears come easily in unexpected places or you can't cry — the tears just won't come. You might feel so down or exhausted that you have trouble just getting out of bed or off the sofa. You might realize that the coping responses you've developed might not be the healthiest.</p> <p>The important thing to remember is that you are a unique person. Honor your process, and acknowledge that this is how you respond and are attempting to cope. There is no right or wrong way to grieve. Try to go at your own pace.</p> <p>It may be beneficial to seek grief counseling or join a grief support group. Knowing that you're not alone can make a world of difference. Connecting with those who understand or are going through a similar situation can provide new perspectives, affirm that what you are going through is normal and offer much-needed support.</p> <p> You're grieving because you've loved, have been loved and continue to love. An important part of your healing this holiday season may be to embrace the love and memories you've shared with your loved ones.</p> <p>Sharing stories among family and friends, making favorite foods, looking at photographs of happy memories or other activities may help you find connection. Pay attention to whether this warms you or becomes too hot to touch. Let your feelings be your guide. Finding the path to navigate through all the <a href="/hometown-health/speaking-of-health/9-ways-to-make-your-holiday-season-jolly" target="_self" title="Opens in same window.">season's activities</a> may provide a sense of empowerment.</p> <p>Wishing you peace through the holiday season.</p> <p><em>Lisa DeSieno, is the Bereavement Services director in Eau Claire, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2022/child-hugging-grandparent.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6B9DC1F509CD51255DA3E8B323968F83" alt="Child hugging grandparent" width="660" height="370" DisableNVelocity="true" />GriefGrief is the natural reaction to loss. It will be unique to you, depending on your own personality and circumstances.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller12/18/2019With flu season in full swing, there's still time to get a flu shot. But if your child has an egg allergy, you may be wondering if it's safe to be vaccinated.Should my child with an egg allergy get the flu shot?<p>An egg allergy is the second most common food allergy in the U.S. after a milk allergy. Egg allergies affect about 1.3% of all children and 0.2% of all adults.</p> <h2>Some signs or symptoms of an egg allergy include:</h2> <ul> <li><a rel="noopener" href="https://acaai.org/allergies/types/skin-allergies/hives-urticaria" target="_blank" title="Opens in a new window.">Hives</a></li> <li>Shortness of breath</li> <li>Wheezing</li> <li>Repetitive cough</li> <li>Shock or circulatory collapse</li> <li>Tight, hoarse throat, or trouble swallowing</li> <li>Swelling of the tongue, affecting the ability to talk or breathe</li> <li>Vomiting or stomach cramps</li> <li>Weak pulse</li> <li>Pale or blue coloring of skin</li> <li>Dizziness or feeling faint</li> <li><a rel="noopener" href="https://acaai.org/allergies/anaphylaxis" target="_blank" title="Opens in a new window.">Anaphylaxis</a> —a potentially life-threatening reaction that can impair breathing and send the body into shock</li> </ul> <p>If your child has an egg allergy, the <span>Centers for Disease Control and Prevention (CDC) recommends flu vaccination. If your child has a severe allergic reaction to egg, your child should be vaccinated in a medical setting under the supervision of a healthcare provider who can recognize and manage severe allergic conditions.</span></p> <p>The risk of adverse reaction to flu vaccination in people with an egg allergy is low, with 10 cases of anaphylaxis in 7.4 million doses of the flu vaccine, according to the CDC. Most cases of anaphylaxis were not related to the egg protein present in the vaccine.</p> <p>However, if your child has had a previous severe allergic reaction to the flu vaccine, a flu vaccination is not recommended, according to the CDC.</p> <p>For those with no egg allergy, now is the time to get vaccinated against the flu — a contagious respiratory illness that can cause mild to severe disease. Serious outcomes of influenza infection can result in hospitalizations and in some cases, even death. Young children, the elderly and people with certain health conditions are at high risk for serious flu complications.</p> <p>The best way to prevent flu is by getting vaccinated each year.</p> <p><em><a href="/providers/adela-taylor-md" target="_self" title="Opens in same window.">Adela Taylor, M.D.</a>, is an <a href="/services-and-treatments/immunology" target="_self" title="Opens in same window.">allergist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/rice-lake" target="_self" title="Opens in same window.">Rice Lake</a>, Wisconsin.</em></p><ul> <li>Angioedema (welts below the skin)</li> <li>Atopic dermatitis</li> <li>Food allergies</li> <li>Medication allergy</li> <li>Pediatric asthma</li> <li>Urticaria (hives)</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Medical University of Warsaw</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Pediatric and Adolescent Medicine, Mayo Clinic School of Graduate Medical Education</li> <li>Pediatric Allergy and Immunology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Pediatric Allergy and Immunology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Allergy and Immunology, American Board of Allergy and Immunology</li> <li>Diplomate, American Board of Pediatrics</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Allergy, Asthma & Immunology</li> <li>Joint Council of Allergy, Asthma and immunology</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Taylor<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/adela-taylor-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=FF6FA06FF41A37127EEE585DCA8A3F55" alt="Adela Taylor, M.D." width="280" height="280" DisableNVelocity="true" />{94F9636D-A44F-4A1B-BB6B-110B3CA6B06B}Adela<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11922869Adela Taylor, M.D.1{9D6C5FE2-E6DA-4A63-9DD8-CE124BD4E4B7}<img src="/-/media/national-files/images/hometown-health/2019/egg-allergies-and-the-flu-shot.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1E0897A77D9774DFC40D13DE2F2D5117" alt="Egg Allergies and The Flu Shot" width="660" height="370" DisableNVelocity="true" />Allergy and AsthmaOur allergists provide care for your allergies, asthma and conditions that affect the immune system's ability to defend the body against foreign or abnormal cells. The main treatment goal is your satisfaction when your condition is under control and quality of life is improved.InfluenzaInfluenza is a viral infection that attacks your respiratory system — your nose, throat and lungs. Influenza, commonly called the flu, is not the same as the stomach "flu" viruses that cause diarrhea and vomiting.Immunizations<p>Disease prevention is crucial to your health. Getting vaccinated is one of the best ways to maintain good health, and protect you and those you care about against infectious diseases. Vaccinations offer protection against serious diseases by stimulating the immune system to create antibodies against certain bacteria or viruses.</p><br/><p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infectious-diseases/in-depth/vaccine-guidance/art-20536857" target="_blank" title="Opens in a new window.">Get vaccine guidance from Mayo Clinic</a>, including benefits, safety, side effects and what to know about recommended vaccines for babies, children, teens, adults and during pregnancy. For recommended vaccines based on age, refer to the <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/adult" target="_blank" title="Opens in a new window.">adult</a> or <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/child" target="_blank" title="Opens in a new window.">child and adolescent</a> schedules.</p><br/><p>Review the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/coronavirus-covid-19/history-disease-outbreaks-vaccine-timeline" target="_blank" title="Opens in a new window.">history of infectious disease outbreaks and vaccines timeline</a> for information about major disease outbreaks, epidemics and pandemics, and the impact of vaccines and research.</p>Dawn Haller9/11/2020Cancer can affect more than physical health. The emotional side can affect the ability to cope and stick to a treatment plan. Get 7 tips on how to improve your emotional well-being as a cancer patient or caregiver.The emotional side of cancer: 7 tips<p>Adult cancer patients have unique physical health needs, but they also have unique emotional and mental health needs. </p> <p>The emotional side of cancer — things like dealing with the stress of a diagnosis, self-care during treatment, accessing financial and legal resources or locating support — all can affect a patient's ability to cope and stick to a treatment plan.</p> <p>To help meet these needs, social workers can help navigate resources that support and encourage families. For example, if a patient is having trouble finding a ride to medical appointments, a social worker can connect the patient to transportation resources.</p> <p>The patient can focus on healing if some of the stress and barriers getting to and from appointments are removed. Social workers are an important part of the care team who can coordinate services, educate, and listen to concerns during and after a hospital stay or during treatment.</p> <h3>Here are 7 tips to maintain or improve emotional well-being for cancer patients and caregivers:</h3> <h4>1. Talk to someone who is not a family member.</h4> <p>While it can seem overwhelming to meet with a clinical social worker, these experts are trained to help on a one-time, short-term or long-term basis. By allowing yourself the opportunity to talk to someone other than friends or family, you get a trusted person to talk to while allowing your family to be just family.</p> <h4>2. Continue with daily activities, but modify if necessary.</h4> <p>Modifying normal tasks, habits and activities is not failure — it's good self-care. Maybe you can't camp for a full week far away, but could you camp for a couple of days closer to home?</p> <h4>3. Plan ahead.</h4> <p>If you know you might need transportation or could benefit from a program, such as Meals on Wheels, do some research ahead of time or enlist the help of a friend who enjoys planning. Not only can this help you avoid a last-minute scramble, but also checking on community resources in advance can help you understand your choices, lower your stress, and give you peace of mind and some control at a time things around you may seem out of control.</p> <h4>4. Find support that works for you.</h4> <p>For some people, it's really important to connect with others going through the same thing. Support could be a monthly in-person group, a one-time class, or ongoing education about self-care, caregiving, nutrition or legal resources. For others, it may be important to explore short-term counseling with a clinical social worker.</p> <h4>5. Balance in-person and online support.</h4> <p>At certain times during treatment, there could be physical limitations or your immune system could be compromised, making an online community a good source of support. Remember that this may be helpful in the short term, but being social is key to emotional well-being.</p> <h4>6. Tap your community.</h4> <p>There are so many wonderful community resources that are here to help. Services can be practical, provide an emotional boost or offer opportunities for social interaction. A good place to start is the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.cancer.org/treatment/support-programs-and-services/resource-search.html" target="_blank" title="Opens in a new window.">American Cancer Society website</a>. Enter your ZIP code for a list of resources near you. The site also can connect caregivers.</p> <h4>7. Reach out.</h4> <p>Contacting a social worker at your local cancer center is always welcome. Remember, reaching out is a sign of strength, not weakness. Even though you may want to be independent asking for help is healthy.</p> <p><em><a href="/providers/sharon-dexheimer-licsw" target="_self" title="Opens in same window.">Sharon Dexheimer</a> is a licensed clinical social worker in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota, who specializes in working with <a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">cancer</a> patients and their loved ones.</em></p><ul> <li>Adjustment disorder </li> <li>Adults </li> <li>Anxiety </li> <li>Caregiver stress </li> <li>Depression </li> <li>Grief and Loss </li> <li>Oncology patients </li> </ul>L.I.C.S.W.<p>I like to use a strengths-based approach to providing care.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Social Work, University of St. Thomas</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Hospice, Mayo Clinic Health System-Mankato</li> <li>Emergency Department, Mayo Clinic Health System-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Certified Oncology Social Worker</li> <li>Licensed Independent Clinical Social Worker</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Association of Oncology Social Work</li> <li>National Association of Social Workers</li> </ul>Dexheimer<img src="/-/media/shared-files/images/medical-professionals/full/mankato/sharon-dexheimer-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=694257FD0BB3D05A02ABDCBE87EF4262" alt="Sharon Dexheimer LICSW" width="280" height="280" DisableNVelocity="true" />Sharon<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15257258Sharon Dexheimer LICSW1{2B88C934-922C-4130-B661-197B59D83899}|{BCFC3BDC-CF55-458E-A41C-9360527B6CCC}|{C4130004-0F31-48C4-AC9F-A4350A75AB24}|{F26710D2-A52B-47C8-986C-0B3D1DA0A9D0}<img src="/-/media/national-files/images/hometown-health/2019/woman-with-close-hair-looking-in-mirror.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C21D2B5CFDD5793E5B7C76E7A0180973" alt="Woman with close hair looking in mirror" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Breast CancerBreast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the U.S. It can occur in men and women, but it's far more common in women.Lung CancerLung cancer is a type of cancer that begins in the lungs. It is the leading cause of cancer deaths in the U.S., among both men and women. Lung cancer claims more lives each year than do colon, prostate, ovarian and breast cancers combined. <br/><br/>Skin CancerSkin cancer — the abnormal growth of skin cells — most often develops on skin exposed to the sun. But this common form of cancer can also occur on areas of your skin not ordinarily exposed to sunlight.Prostate HealthProstate cancer is the most common cancer diagnosed in men. You may have friends or family members who have been diagnosed with prostate cancer, and this may make you wonder about what you can do for prostate cancer prevention.Colorectal HealthGet screening and treatment for colorectal cancer symptoms, and learn about risk factors and prevention strategies.Dawn Haller1/17/2020If achy joints have you feeling like the Tin Man, don't just chalk it up to getting older. Those aches and pains could signal something more serious, but treatable. No oil required.How to keep moving with arthritis<p>Creak, creak, creak. If achy joints have you feeling like the Tin Man, don't just chalk it up to getting older. Those aches and pains could signal something more serious. And treatable. No oil required.</p> <p>"Arthritis is a common cause of joint pain and stiffness," says <a href="/providers/jacob-ziegler-md" target="_self" title="Opens in same window.">Jacob Ziegler, M.D.</a>, an <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">orthopedic surgeon</a> at Mayo Clinic Health System in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota. "It affects millions of people, and you don't have to be as old as you might think to develop it. People of all ages have arthritis."</p> <h4>Two types of arthritis pain</h4> <p>There are two main types of arthritis: <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/osteoarthritis/symptoms-causes/syc-20351925" target="_blank" title="Opens in a new window.">osteoarthritis</a> and <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/rheumatoid-arthritis/symptoms-causes/syc-20353648" target="_blank" title="Opens in a new window."><span>rheumatoid arthritis</span></a>.</p> <p>"Osteoarthritis is most common and the one people are most familiar with," says <a href="/providers/robert-cates-do" target="_self" title="Opens in same window.">Robert Cates, D.O.</a>, an <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">orthopedic surgeon</a> at Mayo Clinic Health System in <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota. "It's caused by wear and tear of the cartilage in the joints."</p> <p>If that wear and tear gets bad enough, the cartilage can become so damaged that your bones rub against each other. That can be painful and limit your movement.</p> <p>The other common type of arthritis — rheumatoid — is an autoimmune disorder. Your body's immune system attacks itself, causing your joints to become inflamed and swollen. Eventually, your joints may become deformed.</p> <h4>Arthritis treatment options</h4> <p>"There are a number of treatments you can try to reduce pain and have more function," Dr. Ziegler says.</p> <p>Common treatments include medication, including over-the-counter pain relievers, such as acetaminophen and ibuprofen. Your health care provider may recommend prescription medications, depending on the type of arthritis and symptoms you're having. There also are medications that can be injected directly into your joints to relieve pain.</p> <p>All treatments have the same mission.</p> <p>"The goal of arthritis treatment is to improve function and reduce pain," Dr. Cates says.</p> <p>While arthritis may leave you feeling like taking it easy, gentle exercise may be just what the doctor ordered.</p> <p>"People might not feel like going to the gym when they are in pain," Dr. Ziegler says. "But regular exercise has a host of benefits for people who have arthritis. It really does help keep joints flexible. Typically, low-impact exercise is best tolerated. Things like pool exercises, bicycle or elliptical tend to keep you moving with less aggravation of the pain."</p> <p>Other benefits include strengthening the muscles around the joints, maintaining bone strength, and improving energy and mood. Low-impact activities, such as swimming and yoga, are good choices.</p> <p>Exercise also can help with weight loss and management. That's important because extra weight can stress your joints.</p> <p>Your diet also can play a role in managing pain.</p> <p>"What you eat can have an impact on how you feel," Dr. Cates says. "Avoid processed foods, carbohydrates and unhealthy fats when possible because these can contribute to inflammation. Instead, choose to eat more fruit, vegetables, whole grains and fish as part of a healthy diet."</p> <p>If your pain persists despite nonsurgical treatments, you may benefit from surgery. Options include joint fusion, repair or replacement.</p><img src="/-/media/national-files/images/hometown-health/2020/mature-couple-folded-hands-meditation.jpg?h=370&iar=0&w=660&sc_lang=en&hash=289E4B7B32C7DCE27183E538DBE56777" alt="Mature couple folded hands meditation" width="660" height="370" DisableNVelocity="true" />ArthritisArthritis is inflammation of one or more of your joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Pain ReliefApproximately 50 million people in the U.S. live with chronic pain. If you experience chronic pain, you're not alone. Learn about the ways to deal with painful disorders, from at-home solutions to drug treatments, injectable or implantable therapies to surgery.Dawn Haller1/9/2020Are you among the 60 million Americans who experience heartburn at least once a month? If left untreated, it can lead to Barrett's esophagus, which is associated with an increased risk for esophageal cancer. Learn about a screening option and tips for managing gastro reflux disease.Barrett's esophagus screening helps with early diagnosis of esophageal cancer<p>About 60 million Americans experience heartburn at least once a month, especially after a large or spicy meal. However, if your symptoms occur two or more times per week, you may have gastroesophageal reflux disease, or <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940" target="_blank" title="Opens in a new window.">GERD</a>. Symptoms can include heartburn, regurgitation and/or difficulty swallowing. Try these <a href="/hometown-health/speaking-of-health/take-the-burn-out-of-gerd" target="_self" title="Opens in same window.">tips to manage GERD</a>.</p> <p>If left untreated, GERD could lead to Barrett’s esophagus, in which the lining of the esophagus becomes stomach-like in response to abnormal acid exposure over a long period. Barrett's esophagus is associated with an increased risk of developing esophageal cancer, and, like most cancers, it is easier to treat if detected early. Your doctor may recommend that you be screened for Barrett's esophagus if you have long-standing GERD. </p> <h4>Factors increasing your risk for Barrett's esophagus include:</h4> <ul> <li>Experiencing chronic GERD</li> <li>Being a man</li> <li>Being 50+</li> <li>Being obese</li> <li>Being Caucasian</li> <li>Smoking</li> <li>Having a family history of Barrett’s</li> </ul> <p>To be screened for Barrett's esophagus, you will have a procedure called esophagogastroduodenoscopy, also known as an upper GI endoscopy or EGD. It is an outpatient procedure, which means you will go home after the procedure and not stay in the hospital overnight. During the procedure, a thin, flexible telescope is inserted through your mouth to inspect your esophagus, stomach and first part of the small bowel. Tissue samples, called biopsies, may be taken depending on what is found. </p> <p>An EGD typically takes less than 30 minutes. You will receive medication that decreases your level of consciousness causing short-term memory loss, so there usually is little or no recollection of the procedure. The medication also decreases levels of anxiety and keeps any discomfort to a minimum.</p> <p>If Barrett’s esophagus is found, your treatment plan will depend on biopsy results. You may be advised to undergo periodic EGDs, usually once every three years. Or you may need additional endoscopic treatments to eliminate the segment of Barrett’s. If there is no evidence of Barrett’s, another EGD typically is not necessary unless you experience additional symptoms.</p> <p><em>Jaime Zighelboim, M.D., is a <a href="/services-and-treatments/gastroenterology-and-hepatology" target="_self" title="Opens in same window.">gastroenterologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p> <img src="/-/media/national-files/images/hometown-health/2020/hand-on-throat-esophagus.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9F212A74BF3EDC0133FE01CDC2E20F2C" alt="Hand on throat esophagus" width="660" height="370" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Dawn Haller1/15/2020Searching for reliable information about taking supplements during pregnancy can be confusing. Read this Q&A for advice on those you should and shouldn't take.Should women take supplements while pregnant?<p>It seems there's an endless amount of online information related to what supplements a woman should take when pregnant. As a result, searching for reliable information related to supplements during pregnancy can be difficult at best.</p> <h4>Here's a Q&A with some advice on which supplements you can use — and those you should avoid — during your pregnancy:</h4> <h4>Are dietary supplements OK during pregnancy?</h4> <p>It's recommended that women should not use dietary and herbal supplements during pregnancy. In addition, dietary and herbal supplements should be used with caution in women of reproductive age due to the risk of taking these supplements before knowledge of pregnancy.</p> <p>Unlike prescription drugs, dietary supplements are not reviewed by the U.S. Food and Drug Administration (FDA) for safety and effectiveness. As a result, they may contain contaminants, like metals, pesticides, chemicals or bacteria, which may pose risks for pregnancy. Also, most supplements are not thoroughly studied, which can lead to issues related to quality standards for ingredients and strength. For example, vinpocetine — an ingredient found in a number of dietary supplements, including those marketed for weight loss, enhanced memory, focus, mental acuity or increased energy — is not safe during pregnancy. Other commonly used supplements that may cause harm during pregnancy include melatonin and St. John's wort.</p> <h4>What about meal replacement shakes?</h4> <p>Women shouldn't consume nutritional shakes as meal replacement options during pregnancy, as they're considered supplements and are not approved by the FDA.</p> <p>Nutritional shakes may contain vitamins, herbs or other substances that have the potential to be harmful during pregnancy, and are difficult to identify on a label. Many supplement labels often read as herbal or proprietary blends. Also, because these shakes are considered supplements, there are similar quality, contamination, safety and efficacy concerns as with other dietary supplements.</p> <h4>What supplements are OK to take?</h4> <p>Folic acid supplementation is recommended for all women of reproductive age and who are pregnant, as it helps prevent neural tube defects or abnormalities, such as spina bifida. Ideally, women should take a daily folic acid supplement for at least one month before conception.</p> <p>Ginger has also been shown to be helpful for nausea and vomiting during pregnancy. The American College of Obstetricians and Gynecologists suggests using ginger capsules to treat nausea and vomiting during pregnancy.</p> <h4>What about vitamins during pregnancy?</h4> <p>A prenatal vitamin should be a sufficient source of vitamins during a woman's pregnancy. Talk to your health care provider about a prescription for a prenatal vitamin that is approved for use prior to getting pregnant and during pregnancy. Once pregnant, women should avoid taking more than twice the recommended dietary allowances of vitamins and minerals. Excessive intake of vitamins and minerals, such as iodine, can cause problems in pregnancy.</p> <p>Also, an excessive intake of vitamin A, defined as more than 10,000 IU of vitamin A per day, may be associated with fetal malformations of the bones, urinary tract or nervous system. As a result, women should not take additional vitamin A supplementation outside of what's in their prenatal vitamin.</p> <h4>In general, how can women be healthy during pregnancy?</h4> <p>Women who are pregnant should strive to eat a well-balanced diet that is high in vegetables and fruits, has lots of colors, and includes whole grains and lean meats. Finally, make sure to avoid highly processed foods and foods high in fats, such as fried and sugary foods.</p> <p>It's essential for women who are pregnant or who have the potential to become pregnant to let their health care provider know if they are taking any supplements, and discuss the risks and benefits of continuing them.</p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2020/pregnant-woman-looking-at-supplements.jpg?h=370&iar=0&w=660&sc_lang=en&hash=FE63148FF3BEE25D001015A3348165C5" alt="Pregnant woman looking at supplements" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller11/16/2023Acne can appear anywhere you have oil glands on your skin, including the back, face, stomach or chest. Learn about some factors that can lead to chest acne and what you can do to prevent or treat it.The facts about chest acne<p>Acne is a skin condition that nearly everyone deals with at some point in their lives.</p> <p>Acne can develop as whiteheads, blackheads or deeper pimple lesions that are caused by multiple factors, including: </p> <ul> <li>Bacteria</li> <li>Clogged pores or hair follicles</li> <li>Increased oil production</li> <li>Inflammation of the skin</li> <li>Overgrowth of cutibacterium acnes</li> </ul> <p>The unfortunate truth is that acne has no boundaries. It's more common for teenagers, but it can develop in people of all ages and equally affects people of all genders. Acne can appear anywhere you have oil glands in your skin, so it can be on your back, face, stomach, shoulders or chest.</p> <h2>Why does my chest have acne?</h2> <h3>Chest acne develops the same way as acne on other parts of your body, but some specific factors lead to the development of chest acne, including:</h3> <ul> <li>Excessive sweating followed by not cleansing promptly.</li> <li>Friction pressure on your skin from clothing and backpacks.</li> <li>Using skin care products that clog pores like lotions and creams that contain oil.</li> </ul> <h3>Other factors can make acne worse, including:</h3> <ul> <li><strong>Certain medications</strong><br /> Examples include corticosteroids, testosterone, lithium and some chemotherapy medications.</li> <li><strong>Hormones</strong><br /> Hormonal changes during puberty, pregnancy and midlife can cause your glands to produce more oil and lead to increased acne.</li> <li><strong>Stress</strong><br /> Stress doesn't cause acne, but stress can make your acne worse. When your body is under stress, it produces hormones called androgens. In the skin, androgens stimulate hair follicles and oil glands, leading to more inflammation and development of acne.</li> </ul> <p>You may have heard the myth that eating chocolate or greasy foods causes acne. Eating these foods has little to no effect on acne. If you suspect a particular food is triggering your acne, stop eating that food for some time to see if your acne improves.</p> <p>It's also a myth that chest acne is the result of poor hygiene. Dirty skin does not cause acne and using harsh soap or chemicals and rough scrubbing can actually make acne worse.</p> <h2>How can I treat my chest acne?</h2> <p>Consistent care for your skin is essential in treating acne. Many treatments are available for chest acne to help you avoid skin scars, make acne less noticeable and lower the emotional stress it causes. </p> <p>Use gentle cleansers and noncomedogenic creams so skin pores don't get clogged. Also, avoid coarse or rough body scrubs, which are traumatic to the skin and can worsen acne.</p> <h3>Over-the-counter creams, gels, lotions and body washes can provide some relief of mild inflammatory acne, including:</h3> <ul> <li><strong>Adapalene 0.1% gel</strong><br /> A retinoid product that works to stop pimples from forming under the skin's surface.</li> <li><strong>Benzoyl peroxide</strong><br /> Kills bacteria and comes in varying strength levels.</li> <li><strong>Salicylic acid</strong><br /> A common ingredient used to treat acne on top of the skin.</li> </ul> <p>When using a new product, start with a small amount and gradually increase the frequency of use over time. Be patient with results, as it may take up to eight weeks or more to see changes in your skin. </p> <p>Trying multiple treatment options can help you find the right solution, but acne can be persistent. Chest acne pimples and bumps may heal slowly. If over-the-counter products are not working, talk with your healthcare team about topical and oral medications that can help you manage your acne.</p> <p>If your children under 12 have acne, talk with their healthcare team about products and ingredients to treat acne that are safe for preadolescent children. </p> <p><em><a href="/providers/elizabeth-demaree-do" target="_self" title="Opens in same window.">Elizabeth Demaree, D.O.</a>, specialized in <a href="/services-and-treatments/dermatology" target="_self" title="Opens in same window.">dermatology</a> and <a href="/services-and-treatments/cosmetic-services" target="_self" title="Opens in same window.">cosmetic services </a>in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Acne</li> <li>Cosmetics — neurotoxin and fillers</li> <li>Eczema</li> <li>Hidradenitis suppurativa</li> <li>Moles</li> <li>Psoriasis</li> <li>Skin cancer</li> <li>Warts</li> </ul>D.O.<p>I believe in a friendly, down-to-earth approach to patient care, and take great joy in educating my patients and answering all questions.</p> <p>I am a South Dakota native who completed my medical training in Missouri before moving to the lovely state of Wisconsin. I spend my free time cooking, reading and playing with my two young children.</p><p><strong>Education</strong></p> <ul> <li>A.T.S.U. Kirksville College of Osteopathic Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Traditional Rotating Internship, Capital Region Medical Center</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Dermatology, Northeast Regional Medical Center</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Dermatology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Dermatology</li> <li>American Osteopathic College of Dermatology </li> </ul> <p> <strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Dermatology, Mayo Clinic College of Medicine and Science</li> </ul>Demaree<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/elizabeth-demaree-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7433C8F47B411169AECB297766035EE5" alt="Elizabeth Demaree, D.O." width="280" height="280" DisableNVelocity="true" />Elizabeth<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30082632Elizabeth Demaree, D.O.1{276FDCB2-F341-4C45-B04B-F71FB963B8CB}|{20D94572-B26A-4FB7-8C9D-7555CE785162}<img src="/-/media/national-files/images/hometown-health/2023/buttoning-top-button-on-shirt.jpg?h=370&iar=0&w=660&sc_lang=en&hash=860C2B3E1525BD2810DA8F89B74C0626" alt="Buttoning top button on shirt" width="660" height="370" DisableNVelocity="true" />Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller1/22/2020Brrr. Cold winter weather is upon us. Curl up with something warm and healthy this winter: cream of wild rice soup.Winter warmup: Cream of wild rice soup<p>Curl up with something warm and healthy this winter: cream of wild rice soup.</p> <p>"Wild rice is a nutrient-rich whole grain with a nutty flavor that is a good source of dietary fiber and contains more protein than other types of rice," says <a href="/providers/allyn-wergin-rdn" target="_self" title="Opens in same window.">Allyn Wergin</a>, a registered dietitian at Mayo Clinic Health System in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</p> <p>Using 1% milk and pureed beans in this recipe keeps the fat low, and amps up the flavor and texture.</p> <h3>Cream of wild rice soup</h3> <p>By Mayo Clinic<br /> Serves 4</p> <p>1/2 tablespoon canola oil<br /> 1 1/2 cups diced yellow onion<br /> 1 cup diced carrot<br /> 1 cup diced celery<br /> 2 cloves garlic, minced<br /> 1 1/2 cups chopped kale<br /> 1 tablespoon minced parsley<br /> 2 cups low-sodium vegetable stock<br /> 1 teaspoon fennel seeds, crushed<br /> 1 teaspoon ground black pepper<br /> 1 cup unsalted prepared white beans (or about half of a 15.5 ounce can of white beans, rinsed and drained)<br /> 2 cups 1% milk<br /> 1/2 cup wild rice, cooked</p> <p>In a pot over medium heat, add canola oil and sauté onion, carrot, celery and garlic until lightly brown. Stir in kale, parsley, stock and spices. Bring to a boil. In a blender, puree beans with milk. Add the bean mixture to the soup, bring to simmer and add rice. Cook for 30 minutes.</p> <p>Nutritional per two-cup serving: 236 calories; 4 g fat (1 g saturated fat; 0 g trans fat); 6 mg cholesterol; 180 mg sodium; 38 g carbohydrates; 7 g fiber; 0 g added sugars; 12 g protein.</p> <h3>More healthy food resources:</h3> <ul> <li>Get more <a href="/topics/eat-well" target="_self" title="Opens in same window.">information about healthy food</a>.</li> </ul> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2020/wild-rice-on-wooden-spoon.jpg?h=370&iar=0&w=660&sc_lang=en&hash=839FB0DD43315BEF422F0CC8FE9D69CC" alt="Wild rice on wooden spoon" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller1/23/2023When expanding your family, taking care of your body before and during pregnancy is important. Learn five steps you can take to reduce birth defects.5 steps you can take to help avoid birth defects<p>Every 4½ minutes in the U.S., a baby is born with a physical or biochemical abnormality present at birth that may be inherited or the result of environmental influence. This statistic shouldn't alarm future parents, but highlights the importance of taking care of your body before and during pregnancy.</p> <p>As the saying goes, an ounce of prevention is worth a pound of cure. Talk your health care team before and during pregnancy so you can work together for your best health.</p> <h2>While you can't prevent all birth defects, here are five steps to increase your chance of having a healthy baby:</h2> <h3>1. Take 400 micrograms of folic acid every day.</h3> <p><a rel="noopener" href="https://www.mayoclinic.org/drugs-supplements/folic-acid-oral-route-injection-route/description/drg-20063897?_ga=2.47005413.3590942.1579108161-1478281794.1579108161" target="_blank" title="Opens in a new window.">Folic acid</a> is the synthetic version of a vitamin B called folate, which is found naturally in certain foods, such as dark green vegetables, beans, peas and nuts. It is an essential component of prenatal vitamins.</p> <p>Folic acid is important because it can help prevent some major birth defects of the baby's brain and spine called neural tube defects. They are caused by improper formation of the spinal cord and tissues, called anencephaly. Hispanic women are more likely to have a child born with a neural tube defect, such as <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/spina-bifida/symptoms-causes/syc-20377860" target="_blank" title="Opens in a new window.">spina bifida</a>, compared to other ethnic groups.</p> <p>It's not possible for a woman wishing to become pregnant to get enough folic acid or folate through diet alone. For example, if a woman were to eat beef liver every day ― the food with the most folate ― it would provide to 210 micrograms of folate. That's less than the needed amount. So a prenatal vitamin or multivitamin with folic acid is crucial.</p> <h3>2. Talk with your health care team before stopping or starting medications.</h3> <p>There often are benefits to continuing treatment throughout pregnancy. You and your health care provider should weigh the pros and cons of all options, and discuss a treatment plan before pregnancy.</p> <h3>3. Remain up to date with all vaccines, including the influenza and COVID-19 vaccine and booster.</h3> <p>Getting the right vaccines, such as the influenza, and tetanus, diphtheria and acellular pertussis booster, or Tdap, at the right time during pregnancy can help keep you and your baby healthy.</p> <h3>4. Try to reach a healthy weight before you get pregnant.</h3> <p>Obesity increases the risk for several serious birth defects and other pregnancy complications.</p> <h3>5. Avoid harmful substances during pregnancy, such as alcohol, tobacco and other drugs.</h3> <p>There is no known safe amount of alcohol during pregnancy, and its exposure can cause major birth defects. Also, smoking during pregnancy can cause dangerous damage to the placenta and reach the baby's bloodstream. Finally, the opioid addiction epidemic hasn't helped either. Far too many babies in the nation have been delivered prematurely and with neonatal abstinence syndrome or have needed drug withdrawal treatments. It is best to avoid opioids or illegal drugs completely during pregnancy.</p> <p>Taking these preventive steps can go a long way to a healthy pregnancy for you and your child.</p> <h2>Learn more about immunizations, fertility and preparing for pregnancy:</h2> <ul> <li>Review the Centers for Disease Control and Prevention recommended <a rel="noopener" href="https://www.cdc.gov/vaccines/schedules/downloads/adult/adult-combined-schedule.pdf" target="_blank" title="Opens in a new window.">adult immunization schedule</a>.</li> <li>Discover <a href="/hometown-health/speaking-of-health/5-ways-to-prepare-before-starting-a-family" target="_self" title="Opens in same window.">five ways to prepare before starting a family</a>.</li> <li>Unravel <a href="/hometown-health/speaking-of-health/boxers-or-briefs-4-common-fertility-myths-debunked" target="_self" title="Opens in same window.">four common fertility myths</a>.</li> <li>Get <a href="/hometown-health/speaking-of-health/tips-to-improve-fertility" target="_self" title="Opens in same window.">tips to improve fertility for men and women</a>.</li> </ul> <p><a href="/providers/dennis-costakos-md" target="_self" title="Opens in same window."><em>Dennis Costakos, M.D.</em></a><em>, is a neonatologist in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Folic acid to prevent neural tube defects in minority populations as part of equity and inclusion</li> <li>Hyperbilirubinemia</li> <li>Newborn screening for biotinidase deficiency</li> <li>Predictive analytics</li> <li>Pulmonary surfactant and inter-hospital transfer</li> <li>Vitamin K and the newborn</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Dartmouth Medical School </li> </ul> <p><strong>Residency</strong></p> <ul> <li>Pediatrics, Mount Sinai Hospital</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Neonatal/Perinatal Medicine, New York Hospital/Cornell University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Neonatology, American Board of Pediatrics</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Pediatrics, Fellow in Neonatal-Perinatal Medicine and Epidemiology</li> <li>American Federation for Medical Research</li> <li>American Medical Association</li> <li>Society of Neuroscience </li> <li>Wisconsin Association for Perinatal care</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Pediatrics, Mayo Clinic College of Medicine and Science</li> </ul>Costakos<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/dennis-costakos-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=0A58CB05C01B2118F3FD82CC17315366" alt="Dennis Costakos MD" width="280" height="280" DisableNVelocity="true" /><p>See my publications at <a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/?term=costakos+dt" target="_blank" title="Opens in a new window">PubMed</a>.</p>Dennis<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12794287Dennis Costakos, M.D.1<img src="/-/media/national-files/images/hometown-health/2020/pregnant-woman-eating-salad.jpg?h=370&iar=0&w=660&sc_lang=en&hash=DED49090562C5BDDA747487A3E03C29B" alt="Pregnant woman eating salad" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller9/20/2022Did your mom warn you that going outside with wet hair will make you sick? Sorry, mom, but it's time for a fact check.Can wet hair make you sick?<p>Your mom may have warned you that going outside with wet hair will make you sick. But is this just a superstition or can damp hair outdoors make you ill?</p> <p>Sorry, mom, but the short answer is no.</p> <p>Wet hair in a cold environment can make you feel cold and uncomfortable. But it will not give you a cold.</p> <p>Viruses transmitted through bodily fluids cause colds, influenza and COVID-19. You need to come into contact with the fluids to be infected by the viruses. This usually happens when people who are sick sneeze, cough or blow their noses.</p> <p>Wet hair won't make you more attractive to viruses and doesn't increase your chances of getting sick.</p> <h2>Follow these six tips to protect you and your family from catching a cold:</h2> <h3>1. Wash your hands.</h3> <p>Clean your hands often with soap and water. If soap and water aren't available, use an alcohol-based hand sanitizer.</p> <h3>2. Disinfect your stuff.</h3> <p>Clean kitchen and bathroom countertops with disinfectant, especially when someone in your household has a cold.</p> <h3>3. Use tissues.</h3> <p>Sneeze and cough into tissues. Discard used tissues right away and then thoroughly wash your hands.</p> <h3>4. Don't share.</h3> <p>This is one time that it's best to keep to yourself. Don't share drinking glasses or utensils with other family members. Use your own glass or disposable cups when you or someone else is sick. Label the cup or glass with the name of the person with the cold.</p> <h3>5. Steer clear of people who are sick.</h3> <p>Practice social distancing by avoiding close contact with anyone who has a cold.</p> <h3>6. Take care of yourself.</h3> <p>Eat well, exercise, get enough sleep and manage stress levels to keep illness at bay.</p> <p>You can rest assured that if you go outside with wet hair you don't have an increased chance of getting sick. Wet hair in the colder months just causes temporary discomfort.</p> <p><a href="/providers/carmen-dargel-md" target="_self" title="Opens in same window."><em>Carmen Dargel, M.D.</em></a><em>, is a physician in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Pediatrics</li> <li>Women's health</li> </ul>M.D.<p>I enjoy providing care to families and patients of all ages. I will strive to actively listen to you and your concerns so we can use evidence-based medicine and shared decision-making to improve your overall health and well-being.</p> <p>Outside of work, I enjoy spending time with my family, reading, working out, walking our dog and traveling.</p><p><strong>Education </strong></p> <ul> <li>Medical College of Wisconsin</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Medicine, American Board of Family Medicine</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Academy of Family Physicians</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Dargel<img src="/-/media/shared-files/images/medical-professionals/full/onalaska/carmen-dargel-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=D24FC6AAE7536C9A929EB152F450F673" alt="Carmen Dargel, M.D." width="280" height="280" DisableNVelocity="true" />Carmen<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14237989Carmen Dargel, M.D.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}<img src="/-/media/national-files/images/hometown-health/2022/back-of-student-wearing-backpack.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9B875E31145561A8491F13D5BB3B9EFB" alt="Back of student wearing backpack" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller2/24/2020Kids with ADHD sometimes struggle to play with others, and may have a hard time sharing and losing at games. Get tips to help your child with ADHD develop and practice social skills.Helping a child with ADHD develop social skills<p>The emotional maturity level of children with <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/adhd/symptoms-causes/syc-20350889" target="_blank" title="Opens in a new window.">attention deficit hyperactivity disorder (ADHD)</a> may be well below that of their counterparts without ADHD. This means that a 10-year-old with ADHD may behave more like a 7- or 8-year-old around their peers, struggle to play well with others, and have a hard time sharing and losing at games.</p> <p>While it’s important that children are involved in activities with others, many children with ADHD have a difficult time making and keeping friends. If a child isn't accepted by a peer group, this can make them feel isolated, which can be one of the most painful parts of having ADHD. While some parents isolate their children from participating in activities with others, it’s extremely important that kids with ADHD take part in social activities to help develop social skills.</p> <p>Children with ADHD often have a harder time monitoring their social behavior than other children. They don’t always know how to read social situations and others’ reactions. Parents play an important role in helping increase self-awareness in children with ADHD.</p> <h4>Follow these tips to help your child improve his or her social skills:</h4> <ul> <li>Provide immediate, frequent feedback about inappropriate behavior and social miscues. Children with ADHD have difficulty monitoring their social behavior, so they may need someone to provide guidance. Role-playing with your child is an effective way to simulate situations that your child may encounter. You also can point out facial expressions, scenarios and appropriate or inappropriate behavior in characters in books or on TV.</li> <li>Focus on a few areas that your child is struggling with, such as listening or showing interest in another child. Explain to your child social rules and behaviors that reflect these skills. Set goals that are achievable and specific. Goals can be as simple as saying hi to a friend at the grocery store.</li> <li>Schedule play dates with only one or two friends. This scenario usually is better for a child with ADHD than a play date with a large group of friends. Pair your child with children that are role models for good social skills.</li> <li>Reward improved social skills, and reinforce skills that need more work.</li> </ul> <p>One of the most effective ways to help your child develop social skills is to coach him or her in the moment and have your child participate in activities with their peers instead of isolating him or her from others. Practicing social skills with others is more effective than simply practicing in the office setting.</p> <h4>Help your child by learning more about:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/fostering-resiliency-in-kids" target="_self" title="Opens in same window.">Fostering resiliency in kids</a></li> <li><a href="/hometown-health/speaking-of-health/back-to-school-tips-to-help-students-adjust" target="_self" title="Opens in same window.">Tips to help students adjust going back to school</a></li> <li><a href="/hometown-health/speaking-of-health/6-tips-to-reduce-childrens-screen-time" target="_self" title="Opens in same window.">6 tips for reducing screen time</a></li> <li><a href="/hometown-health/speaking-of-health/parenting-a-child-or-teen-with-adhd" target="_self" title="Opens in same window.">Parenting a child or teen with ADHD</a></li> </ul> <p><a href="/providers/janice-schreier-lcsw" target="_self" title="Opens in same window."><em>Janice Schreier</em></a><em> is a clinical therapist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin. </em></p><ul> <li>Anxiety disorders - including generalized anxiety disorder, separation anxiety disorder, social anxiety disorder, obsessive compulsive disorder, post-traumatic stress disorder and avoidant-restrictive food intake disorder.</li> <li>Child and adolescent depression and trauma work</li> <li>Family-based groups on anxiety, depression and ADHD</li> <li>Treatment for children ages six years old through young adulthood</li> </ul>L.C.S.W.<p>I provide evidence-based care to children, adolescents and families with a focus on making therapy both effective and time-limited. I strongly value family involvement and work collaboratively with caregivers throughout the process. My approach emphasizes teaching practical, evidence-based skills to both children and parents, empowering them to apply these strategies independently and sustain progress beyond the course of therapy.</p> <p>I facilitate the following groups for families: Parenting the child with ADHD group program, Facing fears together anxiety program, and Empowering the adolescent with anxiety and depression family program.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Social Work, University of Wisconsin-La Crosse</li> <li>Master's degree, Social Work, University of Wisconsin-Milwaukee</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Autism Spectrum Disorders</li> <li>Licensed Clinical Social Worker, Substance Abuse Specialty</li> </ul>Schreier<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/janice-schreier-msw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=42215A8A31EDEE2903AC5F89E6D23B11" alt="Janice Schreier, L.C.S.W." width="280" height="280" DisableNVelocity="true" />Janice<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15449963Janice Schreier, L.C.S.W.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2020/elementary-student-doing-homework.jpg?h=370&iar=0&w=660&sc_lang=en&hash=41C049CD0D6AB0E074290D66997834AC" alt="Elementary student doing homework" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller2/11/2020Most people know that Valentine's Day candy and chocolates contain extra sugar. But did you know it also is hiding in other foods you may not expect? Here's the not-so-sweet truth about added sugar in our diets and tips on how to cut back.The not-so-sweet truth of added sugars<p>You have yogurt and cereal for breakfast, a salad for lunch and make a stir-fry for dinner. You haven't had a sweet all day — or so you think. But chances are you've consumed countless grams of added sugar, which is hiding in many foods. </p> <p>There is added sugar in everything from breakfast cereal to salad dressings to prepared sauces. It can be shocking where you find it once you start reading labels, and all that added sugar adds a lot of negatives to your life.</p> <p>Consuming too much added sugar is a problem for many reasons, beginning with the number of extra calories it adds to your diet. The <a rel="noopener noreferrer" href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars" target="_blank" title="Opens in a new window.">American Heart Association</a> suggests that most women consume no more than 100 calories a day from added sugars and men consume no more than 150 calories a day of added sugars. That translates to about 6 teaspoons for women and 9 teaspoons for men. When you consider that 12 ounces of soda can have up to 10 teaspoons of sugar, it's easy to see how many Americans consume far more than what's recommended.</p> <p>Additionally, eating foods with added sugar fills you up so you have less room for nutritious food. And too much sugar increases your risk for a host of problems, including tooth decay, high triglycerides and diabetes.</p> <h2>Here are some tips for cutting back on added sugar in your diet:</h2> <ul> <li><strong>Read labels.</strong><br /> Knowledge can be a powerful tool when you're trying to change your habits, so reading labels to be more aware of how much sugar is in the foods you eat can help you make healthier choices.</li> <li><strong>Choose the right topping.</strong><br /> Top your cereal and oatmeal with fruit, cinnamon or nuts to add flavor, and skip the extra sugar.</li> <li><strong>Rethink your drink</strong>.<br /> Drink low-calorie or sugar-free drinks instead of soda or juice. Water is an even better choice.</li> <li><strong>Cut back on processed foods.</strong><br /> Most have added sugar. Instead, choose fruits, vegetables and other whole foods. </li> <li><strong>Swap flavors.</strong><br /> Ketchup, barbeque sauce and honey mustard all are high in added sugar. Instead, choose condiments such as fresh salsa or regular mustard.</li> <li><strong>Redo dessert.</strong><br /> Layer fruit and plain yogurt for a healthy sundae. Or make soft-serve "ice cream" by processing frozen banana slices in your food processor. </li> </ul> <p>It can be hard to cut back on sugar, but it's worth it. By making a few changes in your habits and diet, you can significantly affect your overall health.</p> <h2>How to read a Nutrition Facts label</h2> <img alt="Side-By-Side Comparison of the Old and New Nutrition Facts Label" style="height: 390px; width: 325px;" src="/-/media/national-files/images/hometown-health/2020/old-and-new-nutrition-facts-label.jpg?h=390&w=325&sc_lang=en&hash=DE76F8B949F2841096E703AC9588FA8F" /> <p>The Nutrition Facts label is required by the <a rel="noopener noreferrer" href="https://www.fda.gov/home" target="_blank" title="Opens in a new window.">Food and Drug Administration</a> on most packaged foods and beverages. The label provides detailed information about a food's nutrient content and recently was updated to make it easier for consumers to make informed food choices. The changes include:</p> <ul> <li>The font size was increased for calories, servings per container and the serving size information, making it easier to find and read.</li> <li>Products are required to list daily values of vitamin D, calcium, iron and potassium. </li> <li>Products are required to list added sugars in grams and as percent of daily value.</li> <li>The serving size must reflect the amounts of food and beverages that people are actually eating, not what they should be eating.</li> </ul> <h3>In this Mayo Clinic Minute, Angie Murad, a wellness dietitian with the Mayo Clinic Healthy Living Program, explains some of the key Nutrition Facts label changes:</h3> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/nXBeE1KhUKI" title="How to read the new nutrition labels" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <h2>Learn more about nutrition:</h2> <ul> <li>Read about <a rel="noopener noreferrer" href="https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label" target="_blank" title="Opens in a new window.">additional changes to the Nutrition Facts label</a><span style="text-decoration: none;">.</span></li> <li><a href="/hometown-health/speaking-of-health/clean-eating-what-does-that-mean" target="_self" title="Opens in same window.">Clean eating: What does that mean?</a></li> <li>Discover <a href="/hometown-health/speaking-of-health/14-common-food-package-claims" target="_self" title="Opens in same window.">14 common food package claims</a>.</li> </ul> <p><em><a href="/providers/allyn-wergin-rdn">Allyn Wergin</a> is a registered <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian</a> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota. </em></p><ul> <li>Bariatric surgery</li> <li>Diabetes management</li> <li>Oncology</li> <li>Weight management</li> </ul>RDN<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, St. Catherine University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Commission on Dietetic Registration </li> <li>Minnesota Board of Dietetics and Nutrition Practice </li> </ul>Mahowald<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/allyn-wergin-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=74F690ED261F537AA65B66929A3356D1" alt="Allie Mahowald, RDN" width="280" height="280" DisableNVelocity="true" />{9209F8EC-1016-41AA-985F-014D9B877417}Allie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15971546Allyn Mahowald, RDN1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2020/man-reading-ingredients-on-food-box.jpg?h=370&iar=0&w=660&sc_lang=en&hash=98D920E9E005F7595A8DF1756DB109D9" alt="Man reading ingredients on food box" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Dawn Haller4/12/2020The COVID-19 pandemic offers us the opportunity to give extra TLC to our spiritual lives. Get advice on how to get started on your spiritual checkup.Getting a spiritual checkup during the COVID-19 pandemic<p>A few years ago, I told my family care provider that I was here for my annual physical exam so I can go back at 'em for 3,000 more smiles. My physician instantly recognized the traditional car oil change schedule of 3,000 miles to smiles comparison.</p> <p>In the same way that a physical exam benefits our physical bodies, it is important to have a spiritual checkup on an annual basis, as well. Our spiritual lives need regular fine-tuning to work at optimal efficiency. </p> <p>While a physical exam helps to ward off serious illnesses, a spiritual checkup enables us to have better quality of life, helps with spiritual coping and secures overall peace in our lives.</p> <p> The COVID-19 pandemic offers us the opportunity to give extra TLC to our spiritual lives. As you consider a spiritual checkup, it is good to start with baseline data that gives you insights on changes you may wish to make. In our spiritual lives, symptoms that something is wrong may go unnoticed and affect our lives in negative ways. You may not see the urgency of the moment and do something to fix it.</p> <p>This article will examine practical ways of how you can fine-tune your spiritual life using a spiritual checkup. What an opportunity of taking a new spiritual journey ― and there are no COVID-19 pandemic restrictions for this journey.</p> <h2>Here are tips to get you started on your spiritual checkup:</h2> <h3>Make a commitment to the spiritual experience and stick to it.</h3> <p>In the sci-fi epic "Star Wars," the divine is pictured as a spiritual force that binds everyone together. One of the best examples of a spiritually healthy person in the franchise is Jedi Master Yoda. It is apparent to me that this character spent time growing in the spiritual force rather than neglecting his spiritual life. He saw the value of religious basis of the force and built his spiritual life by becoming one with the force.</p> <p>For you, this commitment could look like promising to do good works or praying daily to your deity. This is not a one-size-fits-all and it is different from one person to the next.</p> <h3>Start with something and use it as a springboard.</h3> <p>Someone once told me that every person has an unlimited capacity for spiritual growth. For this reason, the key is to start with something as the springboard for spiritual growth. This could be attending a spiritual retreat, getting involved in a study of a good spiritual book or many other activities.</p> <p>For me, this start began when I attended a discipleship course in the 1980s. I will always remember the outcomes that I experienced as a result of this experience. Like the derivative in calculus that tries to get closer and closer to a specific number, a diligent and vigilant-minded, faith-committed person will be devoted to their spiritual life and choose to make it a high priority.</p> <p>I see religion and spirituality as noncompeting entities so a person's path to either should not be judged. After all, the purity of the heart is the key ingredient. God has a way of communicating the truth to people who have made a commitment to serving the spiritual one.</p> <h3>Examine past failures for growth opportunities.</h3> <p>At various points along this commitment journey of faith, it may seem like you are spinning your wheels or taking five steps forward followed by four steps back. Personally, I feel I am getting closer and closer toward perfection or maturity when I fail. Often, we learn more from our failures than our successes in the spiritual realm.</p> <p>Your commitment moves you forward along the spiritual plain and you should look for results in the short and long terms. A good example is a jigsaw puzzle. It gets a little easier as more pieces fall into place. It doesn't just happen, but this can come in the form of acquiring new knowledge, attending religious activities and performing various service activities. With the COVID-19 pandemic, many activities must be completed virtually due to social distancing guidelines.</p> <h3>Set goals for spiritual development.</h3> <p>Yes, it is important to assess where you are now with your baseline spirituality. Maybe you made a commitment to do this in the past and you failed to continue the work, but it is never too late to get started again. However, setting a new goal moves you forward.</p> <p>The COVID-19 pandemic enables you to develop new goals because our regular routines have been shaken. Remember to measure your goals so that you can celebrate your successes later. Best wishes on the journey ahead.</p> <p><em>Chaplain William Creech is a clinically trained, board-certified chaplain in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2020/cosmos-space-spirituality.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F6C8E7BABF156EFEF434261C2708FBD2" alt="Cosmos space spirituality" width="660" height="370" DisableNVelocity="true" />COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Stress ManagementGuidance to help you reduce and manage daily stress.Dawn Haller3/30/2020If you recently moved to a new office space, it's important for you to assess the ergonomics so you are comfortable while working. Here are five things you can do to keep productive.5 tips for setting up your home workspace<p>If you sit behind a desk for hours at a time, you're not doomed to a career of neck and back pain or sore wrists and fingers. Proper office ergonomics, including correct chair height, adequate equipment spacing and good desk posture, can help you and your joints stay comfortable at work. If you recently moved to a new office space, it's important that you assess these elements.</p> <h4>Here are five suggestions to keep you comfortable and productive while working:</h4> <img alt="Office ergonomics" src="/-/media/national-files/images/hometown-health/2020/office-ergonomics-illustration.jpg?h=359&w=350&sc_lang=en&hash=E92741CFDC23225B20804E6394B666AA" style="height: 359px; width: 350px; float: right; margin-bottom: 5px; margin-left: 5px;" /> <h4>1. Adjust your chair height.</h4> <p>You want your chair to be in a position that allows your feet to sit flat on the ground and your knees to be level with your hips. If need be, place a cushion in the small of your back while sitting in your chair. This helps with lumbar support.</p> <h4>2. Position your go-to items effectively.</h4> <p>You're often reaching for your phone, computer mouse or calculator, so keep these items in easily reachable positions.</p> <h4>3. Take care of your wrists.</h4> <p>Keep your wrists straight while typing. Also use a wrist rest for support.</p> <h4>4. Sit up straight.</h4> <p>While in front of your computer or at your desk, sit up straight and position your body in the center of your workstation.</p> <h4>5. Use a headset.</h4> <p>Wedging your phone between your shoulder and the side of your face while writing isn't good. Use a headset instead to reduce the strain on your body.</p> <p>Sitting at a desk all day can contribute to aches and pains. In addition to making sure your workstation is set up properly, it's also a good idea to change your position, and incorporate stretches and other physical activities into your workday. Here are some <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-stretches/art-20046041" target="_blank" title="Opens in a new window.">easy desk stretches</a> and <a href="/hometown-health/speaking-of-health/dont-just-sit-there-exercises-for-the-office" target="_self" title="Opens in same window.">office exercises</a> to try.</p> <p>Regardless if your work space is at home or an office, practicing good office ergonomics, varying how long you sit or stand for a given period of time, and adding stretches and movement to your routine can reduce strain, and keep your muscles and joints healthy.</p><img src="/-/media/national-files/images/hometown-health/2020/typing-on-keyboard-in-home-office.jpg?h=370&iar=0&w=660&sc_lang=en&hash=90B4D11508933B45A1F808807FAA99E6" alt="Typing on Keyboard in Home Office" width="660" height="370" DisableNVelocity="true" />Occupational MedicineBusiness success depends upon the productivity of the workforce. Occupational medicine helps businesses and organizations prevent and manage occupational and environmental injuries, illnesses and disabilities.Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Dawn Haller10/20/2023Fighting off the dreaded stomach "flu" isn't fun. This intestinal infection is marked by watery diarrhea, abdominal cramps, nausea or vomiting. Here are some tips for fueling your body when it hits.Best foods to eat when you have a stomach 'bug'<p>Viral gastroenteritis is an intestinal infection marked by watery diarrhea, abdominal cramps, nausea or vomiting, headache, muscle aches and sometimes fever. It's often called a stomach bug or the stomach flu, but it's not actually the flu or influenza, which is a respiratory illness. This infection often develops though contact with an infected person or by ingesting contaminated food or water.</p> <p>An upset stomach is a common symptom of a stomach bug, which can make eating sound unappealing, even though you may be hungry. Knowing what to eat is difficult because you don't know what will agree with your stomach.</p> <h2>Follow these tips for fueling your body when you have viral gastroenteritis:</h2> <ul> <li><strong>Let your stomach settle.</strong><br /> Avoid eating solid foods for a few hours. Instead, drink liquids like broths, teas, sodas or noncaffeinated sports drinks.</li> <li><strong>Hydrate.</strong><br /> Focus on drinking in small amounts of liquid frequently to stay hydrated.</li> <li><strong>Ease back into eating.</strong><br /> After you can tolerate drinking clear fluids, start eating smaller meals of bland, low-residual foods, such as mashed potatoes, plain noodles, crackers, toast, gelatin, bananas, rice and chicken.</li> <li><strong>Be cautious with medications.</strong><br /> It's best to use over-the-counter medications like ibuprofen sparingly as they can cause an upset stomach. Discuss your medications with your healthcare team to avoid any potential side effects. If your symptoms are severe, you may need to use an over-the-counter medication to help decrease diarrhea symptoms or an anti-nausea medicine to help you keep food and fluids down with vomiting.</li> </ul> <p>The main complication of a stomach bug is dehydration, which is a severe loss of water and essential salts and minerals. You can lower the risk of dehydration by drinking enough fluids to replace those lost from vomiting or diarrhea.</p> <p>Depending on the cause, viral gastroenteritis symptoms generally appear about one to three days after exposure. Symptoms can be mild or, at times, severe and last for a few days to a week.</p> <h2>When to see a healthcare professional</h2> <p>Although viral gastroenteritis is extremely common, it can usually be managed at home. Red flags or worrisome symptoms that would prompt a visit to your healthcare team are severe dehydration, not being able to keep fluids down, bloody stools, severe abdominal pain or when symptoms last longer than one week. Young children, older adults and people with compromised immune systems are more likely to have complications related to viral gastroenteritis.</p> <h2>Prevention</h2> <p>Good hand hygiene and proper food handling are essential to prevent you from getting sick and to limit the spread of viral gastroenteritis within a household, school, workplace and the community. Ensure you wash your hands with soap and water, especially after using the bathroom, before preparing food and eating. Stomach bugs most commonly are seen in the winter and spring, so it's important to be diligent, especially this time of year. </p> <p><em><a href="/providers/michelle-shelly-frischmann-cnp" target="_self" title="Opens in same window.">Shelly Frischmann</a></em><em> is a nurse practitioner in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Family medicine</li> </ul>C.N.P., A.P.N.P.<p>I take pleasure in providing primary care across the lifespan and enjoy that family medicine allows me to deliver preventive services, acute care and chronic disease management. </p> <p>I grew up in Rochester which influenced my desire to work for Mayo Clinic and provide care for members of my community.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, Winona State University</li> <li>Master's degree, Nursing, Winona State University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Nurse Practitioner, American Academy of Nurse Practitioners</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Frischmann<img src="/-/media/shared-files/images/medical-professionals/full/onalaska/michelle-frischmann-cnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=04A9C247A745B696E9927AD9C15A341D" alt="Michelle Frischmann CNP APNP" width="280" height="280" DisableNVelocity="true" />Shelly<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>10461787Shelly Frischmann, C.N.P., A.P.N.P.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{986C767E-E5DE-43F5-957F-B4212DB8E384}<img src="/-/media/national-files/images/hometown-health/2023/chicken-noodle-soup.jpg?h=370&iar=0&w=660&sc_lang=en&hash=4D41E5FE97A8DB0E6A989C5E116313C1" alt="Chicken noodle soup" width="660" height="370" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller8/31/2023With someone in the U.S. receiving a blood product every two seconds, there is a constant need for red blood cells, platelets and plasma. Learn how the donation process works and why donating blood is vital.Blood donation: Simple, selfless act to save lives<p>It's not often you have the opportunity to do something simple that can save another person's life. But that's what occurs every time you donate blood. Every blood donation can help save or improve the lives of at least three people.</p> <p>Physician-scientists have built incredible, medications over the past years, but donated blood products continue to provide proteins and clotting factors different from anything manufactured in a lab or designed in a pharmacy. In many clinical situations, no suitable alternatives are available to replace blood products, which continue to be lifesaving and life-changing. There is no gray area about it — blood products save lives.</p> <h2>How the blood donation process works</h2> <p>The voluntary donation process is quick and easy. You can donate at a community blood center or local drive. You will be asked to complete a confidential medical history that includes questions about behaviors known to carry a higher risk of bloodborne infections. You also will undergo a brief physical exam that includes checking your blood pressure, pulse and temperature. A blood sample is taken from a finger prick and is used to check hemoglobin level, which is the oxygen-carrying component of your blood. You can donate blood if your hemoglobin concentration is within the typical range and all other screening requirements are met.</p> <p>If you're unsure if you're a candidate to donate blood, contact a local blood collection agency to determine eligibility.</p> <h3>The most common type of donation is about a pint of whole blood, which is separated into these three components:</h3> <ol> <li><strong>Red blood cells</strong><br /> This is the component of blood that you may think of because these cells give blood its distinctive red color. These are the cells that provide oxygen to your body's tissues. Red blood cells are used when a person is bleeding and needs blood replenished.</li> <li><strong>Platelets</strong><br /> They are used to prevent or stop active bleeding.</li> <li><strong>Plasma</strong><br /> This is the liquid portion of your blood. Plasma, which is full of clotting factors, is used to stop bleeding.</li> </ol> <h2>How blood products are used in healthcare</h2> <p>Blood products are used daily in healthcare as one of the most powerful, necessary interventions possible, with someone in the U.S. needed blood products every two seconds. This always will be true because there are so many reasons why people need blood, such as ensuring safety during surgery, and treating chronic diseases, such as kidney failure, anemia and cancer. Providing blood products to critically injured trauma patients saves lives daily and is particularly important for patients taking blood thinning medication, such as warfarin.</p> <p>Mayo Clinic Health System stocks blood products in all hospitals with an Emergency Department, including small, rural hospitals. Blood products also are stocked in the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/ambulance-service/air-ambulance/helicopter" target="_blank" title="Opens in a new window. ">Mayo One medical helicopter</a> at all times so patients who require transfusions can receive this lifesaving intervention right away.</p> <h2>Common concerns about donating blood</h2> <p>Less than 3% of eligible Americans are estimated to donate blood each year. That's a problem because the need for blood products remains constant.</p> <h3>There are three main reasons why people don't donate regularly:</h3> <ul> <li><strong>Infection</strong><br /> Some people are concerned that a donation will put them at risk for infection. A new sterile collection set, including the needle, is used for each donor. That means there is no risk of getting an infection or disease from needle use when donating blood.</li> <li><strong>Worsening medical conditions</strong><br /> Others worry that donating will wear them out or worsen an existing medical condition. Each person is screened and evaluated carefully to ensure they can donate blood safely. A typical donation is about one pint of blood, and your body has between 10 and 12 pints. Your body continually makes new blood products, and you have more than enough remaining after donating to transport nutrients and oxygen throughout your body and fight infection.</li> <li><strong>Needles</strong><br /> Some people are worried about seeing blood or needles during the donation, as these sights can cause uneasiness. You don't need to watch the needle being inserted or see any blood during the donation process. Many people bring mobile devices or books to keep their focus elsewhere during their donation time.</li> </ul> <p>Many healthcare facilities face critical shortages of blood products. Donating blood is one way you can become involved in your community and help patients in need of blood products. <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.redcross.org/give-blood.html" target="_blank" title="Opens in new window.">Find a blood drive in your area</a>.</p> <p><a href="/providers/allison-humes-pac" target="_self" title="Opens in same window."><em>Allison Humes</em></a><em> is a physician assistant in <a href="/services-and-treatments/hematology" target="_self" title="Opens in same window.">Hematology</a> and <a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">Oncology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Breast cancer care</li> <li>Hematology (blood) care</li> <li>Medical oncology (cancer) care</li> </ul>P.A.-C.<p>I deliver modern, full-spectrum evidence-based care to adults with cancer (oncologic) and blood (hematologic) concerns. I work to empower patients with education and shared decision-making to ensure they are able to make informed decisions regarding their health care.</p> <p>I was born and raised in rural Iowa. I enjoy spending time outdoors and enjoying the beauty of nature that encompasses the Midwest. </p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Human Biology, Luther College</li> <li>Master's degree, Physician Assistant Studies, University of Dubuque</li> </ul> <p><strong>Certification</strong></p> <ul> <li>National Commission on Certification of Physician Assistants</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Academy of Physician Assistants </li> </ul>Humes<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/allison-humes-pac.jpg?h=280&iar=0&w=280&sc_lang=en&hash=FC94F9E1AE1A23C4702E124F2F974C97" alt="Allison Humes, P.A.-C." width="280" height="280" DisableNVelocity="true" />Allison<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30084434Allison Humes, P.A.-C.1{BCFC3BDC-CF55-458E-A41C-9360527B6CCC}<img src="/-/media/national-files/images/hometown-health/2023/two-people-smiling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0A8A4CD2A90487EC38808F9A9F53514F" alt="Two people smiling" width="660" height="370" DisableNVelocity="true" />Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller3/10/2020Colorectal cancer is the third most commonly diagnosed cancer in the U.S., resulting in more than 40,000 deaths this year. Learn the common signs and symptoms.Colorectal cancer basics<p><a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/colon-cancer/symptoms-causes/syc-20353669" target="_blank" title="Opens in a new window.">Colorectal cancer</a> is the third most commonly diagnosed cancer in the U.S. Colorectal cancer will account for more than 40,000 deaths this year, according to the American Cancer Society. But there is reason for optimism, as cancer screenings, lifestyle changes and added awareness can decrease your risk for colorectal cancer.</p> <p>Colorectal cancer is a cancer that starts in the large intestine (colon) or rectum. It often begins as small noncancerous clumps of cells called <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/colon-polyps/symptoms-causes/syc-20352875" target="_blank" title="Opens in a new window.">polyps</a> that form on the inside of the colon. Over time, some of these polyps can increase in size, undergo cellular changes and eventually transform into colon cancer. Colorectal cancer screenings can detect the polyps early and prevent the disease from developing or spreading. One screening method is <a rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/colonoscopy/about/pac-20393569" target="_blank" title="Opens in a new window.">colonoscopy</a>, which can help identify these polyps and remove them. Learn <a href="/hometown-health/speaking-of-health/what-to-expect-before-and-during-a-colonoscopy" target="_self" title="Opens in same window.">what to expect before, during and after a colonoscopy</a></p> <h2>Signs and symptoms of colorectal cancer</h2> <p>The signs and symptoms for colorectal cancer can be embarrassing or uncomfortable to talk about with other people, including your health care provider. But if noticed early, that conversation potentially could save your life. <a href="/hometown-health/speaking-of-health/understanding-your-colon-cancer-screening-options" target="_self" title="Opens in same window.">Talk to your doctor about your colon cancer screening options</a>.</p> <h3>The most common symptoms of colorectal cancer include:</h3> <ul> <li>A persistent change in your bowel habits, including diarrhea or constipation, or a change in stool consistency</li> <li>Rectal bleeding or blood in your stool</li> <li>Persistent abdominal discomfort, such as cramps, gas or pain</li> <li>A feeling that your bowel doesn't empty completely</li> <li>Weakness or fatigue</li> <li>Unexplained weight loss</li> </ul> <p>I often hear from patients that they are not experiencing any colorectal cancer symptoms, so they decide to delay the screening for the disease. Unfortunately, many people with colon cancer experience no symptoms at all in the early stages of the disease. By the time pain, bleeding and changes in bowel habits occur, the cancer may not be curable. Be sure to talk with your health care provider about your risk factors and recommended screening schedule. <a href="/hometown-health/speaking-of-health/reducing-your-risk-for-colon-cancer" target="_self" title="Opens in same window.">Understand your risk for colorectal cancer</a>.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2020/colon-cancer-3rd-most-common.jpg?h=370&iar=0&w=660&sc_lang=en&hash=964478F2684B1EC5A9D46B21E170BE9C" alt="Colon cancer is the third most common cancer in the U.S." width="660" height="370" DisableNVelocity="true" />Colorectal HealthGet screening and treatment for colorectal cancer symptoms, and learn about risk factors and prevention strategies.Dawn Haller3/11/2020Are you affected by joint pain? Find out how injection therapy can help relieve your pain without surgery.Injection therapy for nonoperative joint pain relief<p>Joint pain affects people of all ages. However, it can become even more common the older we get. While surgery can be a solution for many issues related to a shoulder, hip or knee, it’s always best to first look at nonoperative options when seeking relief for your joint pain.</p> <h4>Common joint pain issues</h4> <p>Joint pain issues of the elbows, feet and ankles, hips, knees, shoulders, and wrists and hands are commonly treated. These issues often occur due to problems in the joint or the surrounding bone, muscle, tendon, ligaments and nerves.</p> <h4>Injection treatment for all ages</h4> <p>Physiatrists treat musculoskeletal injuries in patients of all ages and activity level, including adolescent athletes, weekend warriors, and seniors with aches and pains. Treatment includes comprehensive nonsurgical care for musculoskeletal injuries involving:</p> <ul> <li>Diagnostic ultrasound and ultrasound-guided interventions</li> <li>Exercise and return-to-play recommendations</li> <li>Oral medications and supplements</li> <li>Physical therapy</li> <li>Topical medications</li> </ul> <p>Interventions include injections that can help relieve pain for disorders such as <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/osteoarthritis/symptoms-causes/syc-20351925" target="_blank" title="Opens in a new window.">osteoarthritis</a>, tendinopathy and <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/tendinitis/symptoms-causes/syc-20378243" target="_blank" title="Opens in a new window.">tendinitis</a>, and overuse injuries. While steroid (cortisone) injections in pediatric patients are not routinely recommended or performed, there are many other therapeutic interventions for children with musculoskeletal injuries, including guided physical therapy, and modalities and bracing, as well as oral and topical medications.</p> <h4>Injection therapy can help joint pain</h4> <p>Injections have long been offered for pain control in musculoskeletal and sports disorders. Historically, injections were performed using landmarks on the body and simply touching a painful structure to determine the correct location and area of pain to deliver the medication.</p> <p>Today, with advanced technology, ultrasound allows us to visualize and diagnose an area of injury in the clinic and, when indicated, perform a guided intervention to help people with their symptoms. Ultrasound also helps avoid injury to nearby tissues, including blood vessels and nerves. Injections can reduce local inflammation, help lubricate joints and improve people's pain to get them back to doing the things that they love.</p> <h4>How quickly does injection treatment work?</h4> <p>How quickly someone may notice a difference from an injection depends on what the underlying problem is, and what intervention or injection was performed. Steroid injections usually exert their maximum effect over two weeks, whereas <a rel="noopener noreferrer" href="https://www.mayoclinic.org/drugs-supplements/hyaluronic-acid-injection-route/description/drg-20074557" target="_blank" title="Opens in a new window.">viscosupplement injections</a> that work by acting like a lubricant and shock absorber in the joints can take four to six weeks for full effect. Regenerative medicine injections, including platelet-rich plasma, can take even longer, with approximately two to three months before becoming fully effective.</p> <h4>How long does injection treatment last?</h4> <p>Therapeutic benefits from ultrasound-guided procedures vary by what part of the body is being injected and what medication is used. For example, the response to a cortisone injection can last between weeks to months, while viscosupplement injection for knee osteoarthritis has been shown to improve symptoms for approximately six months.</p> <p>Response to a specific injection also varies from person to person, with some patients receiving longer-term relief than typical and some patients receiving less relief. Unfortunately, we cannot always predict exactly how long or to what degree each patient will benefit. As injections offer good, but temporary, relief of symptoms, it's also important to correct the underlying cause of the symptoms. I always recommend a therapeutic exercise program and, potentially, bracing to go along with injections. This allows me to correct the abnormal motion pattern, weakness or repetitive stress in the area of pain.</p> <h4>Is injection treatment painful?</h4> <p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/ultrasound/about/pac-20395177" target="_blank" title="Opens in a new window.">Ultrasound-guided interventions</a>, including injections, can be painful during the procedure. Ultrasound is used to limit the amount of tissue trauma during the injection. Anesthetic, or numbing medication, also is used during interventions to limit the amount of discomfort associated with the procedure. Some patients may experience discomfort at the injection site for one to two days after an injection once the anesthetic has worn off, though this generally is well-managed with ice and over-the-counter pain medications.</p> <h4>How happy are patients after injection treatment?</h4> <p>When a correct diagnosis and intervention plan has been made, most patients experience significant pain relief for varying amounts of time after an ultrasound-guided intervention. While patients who undergo procedures do not always respond to the therapy, it’s rare that a patient’s symptoms worsened after injection and other ultrasound interventions.</p> <p>The main goal of performing an ultrasound-guided intervention is to get patients back to doing the things that they enjoy. When we are successful, patients are quite happy after treatment</p> <p><em><a href="/providers/wade-johnson-do" target="_self" title="Opens in same window.">Wade Johnson, D.O.</a>, is a <a href="/services-and-treatments/physical-medicine-and-rehabilitation" target="_self" title="Opens in same window.">physical medicine and rehabilitation</a> and <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">sports medicine</a> physician in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Concussion identification and management</li> <li>Diagnostic and interventional ultrasound for joint, tendon, muscle, and ligament injuries</li> <li>Injury prevention and return to play </li> <li>Regenerative Medicine</li> <li>Exercise Medicine</li> </ul>D.O. <p>I like to form a team with my patients and work together to improve their function and pain with a goal of getting them back to the activities they enjoy. I prefer to pursue active therapies in addition to medications and interventions to accomplish this and believe in the importance of exercise and activity as a therapeutic modality. I utilize ultrasound guidance to perform many of my therapeutic interventions and can deliver therapies to treat joint, tendon, muscle, and ligament injuries with precision.</p> <p>When I am not working, I enjoy spending time with my family, being active outdoors and I am often found on the sidelines with my children’s sports. I competed in multiple sports growing up and still take the field or ice whenever I get the chance. I am an avid hockey, baseball and soccer fan and am waiting for the Twins and Wild to bring home a championship.</p><p><strong>Education</strong></p> <ul> <li>Touro College of Osteopathic Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Westchester Medical Center</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Rehabilitation Medicine, New York Presbyterian Hospital</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Primary Care Sports Medicine, Mayo Clinic Square</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Physical Medicine and Rehabilitation</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Physical Medicine and Rehabilitation</li> <li>American Medical Society for Sports Medicine</li> <li>Association of Academic Physiatrists</li> <li>Mayo Fellows Association</li> <li>Sigma Sigma Phi</li> </ul> <p><strong>Academic Appointment</strong> </p> <ul> <li>Instructor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Johnson<img src="/-/media/shared-files/images/medical-professionals/full/mankato/wade-johnson-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=430D14C9D525CA07C6B2670AE76C9F83" alt="Wade Johnson DO" width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Winter+Adaptive+Sports+Participation%2C+Injuries%2C+and+Equipment" target="_blank" title="Opens in new window. ">Winter Adaptive Sports Participation, Injuries, and Equipment</a>, June 2019.</li> </ul>{F12ACCCD-B5BB-4D75-AB87-5C4182A9239F}Wade<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20970170Wade Johnson, D.O.1{4EA2A40E-3721-48EC-AFC9-E6D0E13BCDEC}<img src="/-/media/national-files/images/hometown-health/2020/man-hands-holding-sore-knee.jpg?h=370&iar=0&w=660&sc_lang=en&hash=DF445FFD2016F2E27BA3D7106D90A282" alt="Man hands holding sore knee" width="660" height="370" DisableNVelocity="true" />Rehabilitation TherapyRestoring movement and function to people injured or impaired by disease or injury.Pain ReliefApproximately 50 million people in the U.S. live with chronic pain. If you experience chronic pain, you're not alone. Learn about the ways to deal with painful disorders, from at-home solutions to drug treatments, injectable or implantable therapies to surgery.Dawn Haller3/13/2023While the exact cause of colorectal cancer remains unknown, there are proven risk factors for the disease. Learn about colorectal cancer screening options and what you can do to reduce your risk.Reducing your risk for colorectal cancer<p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/colon-cancer/symptoms-causes/syc-20353669" target="_blank" title="Opens in a new window.">Colorectal cancer</a> is cancer of the large intestine (colon) or the rectum. Following your health care team's recommended screening schedule is the best way to reduce your risk of developing colorectal cancer. This may include a <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/colonoscopy/about/pac-20393569" target="_blank" title="Opens in a new window.">colonoscopy</a> or other screening methods, beginning at age 45.</p> <p>Although most cases of colorectal cancer occur in people over 50, initiating screening at 45 balances the benefits of detection and prevention with the potential risk of screening. The American Cancer Society lowered the recommended age to start screening to 45 after research showed that new cases of colorectal cancer are occurring at an increasing rate among younger adults. However, people with an increased risk should get screened sooner.</p> <p>Talk to your health care team about your <a href="/hometown-health/speaking-of-health/understanding-your-colon-cancer-screening-options" target="_self" title="Opens in same window.">colorectal cancer screening options</a>. Learn <a href="/hometown-health/speaking-of-health/what-to-expect-before-and-during-a-colonoscopy" target="_self" title="Opens in same window.">what to expect before, during and after a colonoscopy</a>.</p> <h2>Colorectal cancer risk factors</h2> <p>While the exact cause of colorectal cancer remains unknown, there are proven risk factors for the disease. You can make lifestyle changes to avoid certain risks, but there are some that you cannot prevent.</p> <h3>Unavoidable colorectal cancer risk factors include:</h3> <ul> <li>Family history of colon cancer</li> <li>Inflammatory intestinal conditions, such as ulcerative colitis or Crohn's disease</li> <li>Older age</li> <li>Personal or family history of <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/colon-polyps/symptoms-causes/syc-20352875" target="_blank" title="Opens in a new window.">colon polyps</a></li> <li>Race — African Americans are at greater risk</li> </ul> <h3>Avoidable colorectal risk factors include:</h3> <ul> <li><strong>Drinking alcohol in excess</strong><br /> Heavy alcohol consumption can increase your risk of colorectal cancer.</li> <li><strong>Lack of exercise</strong><br /> If you're inactive, you're more likely to develop colorectal cancer. Exercising regularly may reduce your risk of colorectal cancer.</li> <li><strong>Obesity</strong><br /> People who are obese have an increased risk of developing and dying from colorectal cancer.</li> <li><strong>Smoking</strong><br /> People who smoke cigarettes are at an increased risk of colorectal cancer.</li> <li><strong>Unhealthy diet</strong><br /> Colorectal cancer may be associated with a diet low in fiber and high in calories and fat.</li> </ul> <p>Notably, most colorectal cancer is found in people without a family history of the cancer. Those with a family history have an increased risk of developing the disease, but it's not the only risk factor that should be considered when assessing a person' risk. <a href="/-/media/national-files/documents/hometown-health/2019/colon-risk-assessment.pdf?sc_lang=en&hash=A50D8C774CF207A0976E7CD6829BF474" target="_blank" title="Opens in a new window.">Take a colon cancer risk quiz</a>.</p> <h2>Colorectal cancer prevention</h2> <h3>You can help reduce your risk of colorectal cancer if you:</h3> <ul> <li><strong>Eat your veggies and healthy fats.<br /> </strong>Research has shown that the Western diet correlates to higher colorectal cancer rates. People who eat high-fiber diets are less likely to develop the disease. Fruits, vegetables and whole grains contain vitamins, minerals, fiber and antioxidants, which may play a role in cancer prevention. Choose a variety of fruits and vegetables to get an array of vitamins and nutrients.</li> <li><strong>Get moving.<br /> </strong>You know exercise benefits your heart and can help you maintain your weight. It also may lower your risk of developing some types of cancer, including colorectal cancer. Aim for 30 minutes of moderate exercise on most days of the week.</li> <li><strong>Watch your weight.<br /> </strong>Carrying extra pounds increases your risk of colorectal cancer, and cancers of the breast (in postmenopausal women), rectum, esophagus, pancreas and kidney, among others, according to the American Cancer Society. Talk to your health care team if you need help losing weight.</li> <li><strong>Limit alcohol and don't smoke.<br /> </strong>If you choose to drink alcohol, do so moderately. That means no more than one drink a day for women or two drinks a day for men. And if you smoke, quit. Your provider can offer tips or refer you to a program to help you stop.</li> </ul> <p>Learn the <a href="/hometown-health/speaking-of-health/colorectal-cancer-basics" target="_self" title="Opens in same window.">basics of colorectal cancer</a> and <a href="/hometown-health/speaking-of-health/5-things-you-can-do-to-keep-your-colon-healthy" target="_self" title="Opens in same window.">five things you can do to keep your colon healthy</a>.</p> <p><em><a href="/providers/amrit-singh-mbbs" target="_self" title="Opens in same window.">Amrit Singh, M.B.B.S.</a>, is a <a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">medical oncologist</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a><em>, </em><a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a><em> and </em><a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a><em>, Minnesota.</em></em></p><ul> <li> Benign blood conditions like anemia and thrombocytopenia</li> <li>Breast cancer </li> <li>Colon cancer </li> <li>Head and neck cancers</li> <li>Lung cancer </li> <li> Lymphomas</li> </ul>M.B.B.S.<p>My practice provides the latest, personalized and evidence-based care for all types of cancer and diseases of the blood and blood-forming organs. I place myself in my patients' shoes and empower them to share in decision-making. I will discuss options in depth, yet in simple, everyday terms they can understand.</p> <p>I am here because of my patients and I work hard, with empathy, to ensure that no stone is left unturned in the care they receive.</p><p><strong>Education</strong></p> <ul> <li>Armed Forces Medical College, India</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Brookdale University Hospital and Medical Center</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Brookdale University Hospital and Medical Center</li> </ul> <p><strong>Certifications</strong> </p> <ul> <li>Internal Medicine, American Board of Internal Medicine</li> <li>Hematology, American Board of Internal Medicine</li> <li>Medical Oncology, American Board of Internal Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Medical Association</li> <li>American Society of Clinical Oncology </li> <li>American Society of Hematology</li> <li>Minnesota Medical Association </li> <li>Minnesota Society of Clinical Oncology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Medical Oncology, Mayo Clinic College of Medicine and Science</li> </ul>Singh<img src="/-/media/shared-files/images/medical-professionals/full/mankato/amrit-singh-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=E1CF77833B1263B4A148D8FE42FE02B5" alt="Amrit Singh MD" width="200" height="200" DisableNVelocity="true" />Amrit <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15666824Amrit Singh, M.B.B.S.1{BCFC3BDC-CF55-458E-A41C-9360527B6CCC}|{0DD9D3C9-86C5-47FC-A2CF-8AEEA4717B70}|{7C7741C5-CC6B-4EEB-92CD-A20D529F4D9F}<img src="/-/media/national-files/images/hometown-health/2023/celery-and-carrots-cooking-in-pan.jpg?h=370&iar=0&w=660&sc_lang=en&hash=7DCCB31200A6EFE88A18E820355296AD" alt="Celery and carrots cooking in pan" width="660" height="370" DisableNVelocity="true" />Colorectal HealthGet screening and treatment for colorectal cancer symptoms, and learn about risk factors and prevention strategies.CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Dawn Haller4/7/2020Taking care of yourself is important so you are equipped to help your family through this time. Here are some tips.Self-care tips during the COVID-19 pandemic<p>The COVID-19 pandemic can feel overwhelming due to new information, long work hours, and caring for your family and yourself. It's important to pause for a moment and collect your thoughts, as worldwide pandemics can be taxing. Remaining calm can help.</p> <p>It is normal to feel stressed or overwhelmed during uncertain times. Emotions in response to uncertainty may include anxiety, fear, anger and sadness. You also could feel helpless, discouraged and, occasionally, out of control. Physical responses may include headache, muscle tension, fatigue and sleeplessness.</p> <p>Taking care of yourself is important so you are equipped to help your family through this time.</p> <h2>Here are a few tips you can use to take care of yourself:</h2> <h3>Physical health:</h3> <ul> <li>Fuel your body by eating a healthy, well-balanced diet and drinking plenty of water.</li> <li>Aim to get seven to eight hours of sleep each night.</li> <li>Exercise every day.</li> <li>Take deep breaths and stretch often.</li> <li>Avoid risky or destructive behaviors, such as abusing alcohol or drugs, excessive gambling or ignoring public health recommendations.</li> <li>Spend time outside, such as going for a walk in the park, but follow social distancing guidelines.</li> </ul> <h3>Mental health:</h3> <ul> <li>Set and maintain a routine at home.</li> <li>Focus on things you can control.</li> <li>Use technology to maintain social connections with your loved ones. Consider a regular check-in schedule to give you something to look forward to.</li> <li>Focus your thoughts on the present and things to be grateful for today.</li> <li>Listen to music or read books.</li> <li>Consume reliable news sources that report facts, and avoid media that sensationalizes emotions. Limit your exposure or take a break from news and social media if you find that it makes you anxious.</li> <li>Lean on your personal beliefs and faith for support.</li> <li>Look for ways to help your community, such as blood donations, checking on older people in your neighborhood, or donating supplies or money to local organizations.</li> <li>Acknowledge and appreciate what others are doing to help you and your community.</li> </ul> <h2>Symptoms to watch for</h2> <p>If any of the these things become persistent or interfere with daily functioning and are outside the norm for the COVID-19 pandemic, contact your provider for help and guidance:</p> <ul> <li>Trouble focusing on daily activities</li> <li>Anxiety that turns into feelings of being out of control</li> <li>Strong feelings that interfere with daily activities</li> <li>Having emotions that become difficult to manage</li> <li>Feelings of hopelessness or helplessness</li> </ul> <p>Get <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://newsnetwork.mayoclinic.org/discussion/kids-coping-with-the-covid-19-pandemic/" target="_blank" title="Opens in a new window.">strategies to help kids cope with COVID-19</a>.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2020/happy-woman-sitting-on-log-fence.jpg?h=370&iar=0&w=660&hash=DF2932BC131BC2C70934899EC42A298B" alt="Happy woman sitting on log fence" width="660" height="370" DisableNVelocity="true" />COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.AnxietyFeelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time. Symptoms may start during childhood or the teen years and continue into adulthood. We have the experts who can help diagnose and treat anxiety concerns.Back to SchoolDawn Haller3/25/2020Finding colon cancer at its earliest stage provides the greatest chance for a cure. That's why health care providers now recommend colon cancer screenings beginning at age 45. Learn about your options.Understanding your colon cancer screening options<p>Health care providers recommend certain screening tests for healthy people to look for signs of <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/colon-cancer/symptoms-causes/syc-20353669" target="_blank" title="Opens in a new window.">colon cancer</a> or precancerous <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/colon-polyps/symptoms-causes/syc-20352875" target="_blank" title="Opens in a new window.">colon polyps</a>. Finding colon cancer at its earliest stage provides the greatest chance for a cure. Screening has been shown to reduce your risk of dying of colon cancer. For people with average risk, screening begins around age 45. However, people with an increased risk should be screened sooner. </p> <p>You have options for which colon cancer screening test is best for your individual needs. Each has benefits and drawbacks. It's important that you talk with your health care provider about which is best for you. </p> <p>Let's review each option.</p> <h4>Colonoscopy</h4> <p>During a <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/colonoscopy/about/pac-20393569" target="_blank" title="Opens in a new window.">colonoscopy</a>, a long, flexible tube called a colonoscope is interested into your rectum. A tiny video camera at the tip of the tube allows the doctor to view the inside of the entire colon and rectum. During a colonoscopy, the doctor also can collect tissue samples and remove <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/colon-polyps/symptoms-causes/syc-20352875" target="_blank" title="Opens in a new window.">polyps</a> through the scope. Colonoscopy is considered the gold standard for colon cancer screening, and there are few risks associated with the procedure. When sedation is used, patients have little or no recollection of the exam. </p> <h4>Watch a video on how a colonoscopy is performed:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/_mGLYnyGeHk" title="Keeping patients comfortable during a colonoscopy" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p>Colonoscopies have a poor reputation for having an uncomfortable preparation phase. However, several options can make this process tolerable. Be sure to talk with your provider about which options are best for you and your situation. Learn more about <a href="/hometown-health/speaking-of-health/what-to-expect-before-and-during-a-colonoscopy" target="_self" title="Opens in same window.">what to expect before, during and after a colonoscopy</a>.</p> <h4>Cologuard DNA stool test</h4> <p>One newer method of detection is a stool DNA test called Cologuard. This test offers people 50 and older who are at average risk for colorectal cancer an easy-to-use screening test that they can complete in the privacy of their own home. A sample of your stool will be taken to look for blood or DNA changes in cells that suggest the presence of colorectal cancer or precancerous conditions. </p> <p>This test is safe and poses no risk. However, it is less sensitive than colonoscopy at finding precancerous polyps. One or 2 of every 20 people who undergo stool DNA testing will have a positive result, but no cancer or polyps will be found during a follow-up colonoscopy. Read <a href="/hometown-health/speaking-of-health/5-questions-about-stool-dna-tests-for-colon-cancer" target="_self" title="Opens in same window.">FAQ about the stool DNA test</a>.</p> <h4>Watch a video about DNA stool testing:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/KmjaD0LfuRk" title="DNA stool test recommended" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><strong>Learn the <a href="/hometown-health/speaking-of-health/colorectal-cancer-basics" target="_self" title="Opens in same window.">basics of colorectal cancer</a> and <a href="/hometown-health/speaking-of-health/5-things-you-can-do-to-keep-your-colon-healthy" target="_self" title="Opens in same window.">5 things you can do to keep your colon healthy</a>.</strong></p> <p><a href="/providers/daisy-batista-md" target="_self" title="Opens in same window."><em>Daisy Batista, M.D.</em></a><em>, is <a href="/services-and-treatments/gastroenterology-and-hepatology" target="_self" title="Opens in same window.">gastroenterologist</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Diagnostic and therapeutic endoscopy</li> <li>Management of advanced inflammatory bowel disease and Crohn's disease</li> </ul>M.D.<p>My area of expertise is in the care of patients with inflammatory bowel disease, such as ulcerative colitis and Crohn's disease. I also see patients with a variety of general gastrointestinal (GI) complaints, such as diarrhea, constipation and reflux.</p> <p>I enjoy teaching patients about their disease as a tool to empower them to make decisions that would help them get relief of their symptoms and achieve the highest quality of life possible.</p><p><strong>Education</strong></p> <ul> <li>University of Chicago, Pritzker School of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Massachusetts General Hospital</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, Massachusetts General Hospital</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Gastroenterology, University of Florida, Shands University Hospital</li> <li>Advanced Inflammatory Bowel Disease, Mayo Clinic</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Gastroenterology, American Board of Gastroenterology</li> <li>Hepatology, American Board of Internal Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Gastroenterology</li> <li>American Gastroenterology Association</li> <li>American Society of Gastrointestinal Endoscopy</li> <li>Crohn's and Colitis Foundation of America</li> </ul>Batista<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/daisy-batista-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4A32C6488B16AA601137C0EACEFA17E6" alt="Daisy Batista, M.D." width="280" height="280" DisableNVelocity="true" />Daisy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15833224Daisy Batista, M.D.1{CDA27FD1-23E5-4D31-BD85-567A48B862F7}|{63CBB755-37F9-4058-9120-6CD50C94BD16}|{164A5F93-090D-40B1-B93B-7C91986AE546}<img src="/-/media/national-files/images/hometown-health/2020/colon-cancer-screening-45-and-older.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EA03B98CB6D06D97EDDEFE47A68B720E" alt="45 or older? Talk with your doctor about colon cancer screening." width="660" height="370" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Colorectal HealthGet screening and treatment for colorectal cancer symptoms, and learn about risk factors and prevention strategies.Dawn Haller4/5/2020Change is constant, but not always easy — especially the recent monumental changes due to the COVID-19 pandemic. Learn how to manage these changes and build your spiritual life.Building your spiritual life during changes brought about by the COVID-19 pandemic<p>Change is one constant in our lives, but that doesn't make it easy. The late singer Kenny Rogers used to sing a song with lyrics that said: "Life was so much easier 20 years ago." Some businesses cater to life in a simpler time in their marketing messages. In the movie "Sarah: Plain and Tall: Winter's End," you can see Model T cars riding on the same roads as horse-and-buggy carriages, along with the installation of a telephone in a traditional home.</p> <p>Now society is in the midst of monumental change once again. How will we respond?</p> <h4>Here is my advice on how to build your spiritual life during this time of change:</h4> <h4>Just do it.</h4> <p>Nike has the slogan "Just Do It," and this is good advice during this crisis. The first thing to do is to do something in such an unprecedented time. During this COVID response, my team was reminded "Don't waste a crisis." That is, find something to do.</p> <p>As we are called to be idle at home, it is important that we use this time to think about our lives and how we might do things differently. An idle mind mentality could lead to occurrences of being anxious and depressed. Doing something can heighten your spiritual energy if you view it as worthwhile, value-added work, rather than the completion of tasks. Put another way, concentrate on where the divine longs for you to serve, and that will be the most effective work you can do.</p> <h4>Strive to live out a fulfilled spiritual life.</h4> <p>COVID-19 is causing many of us to think about how we are spending our time. Previously, much of our lives had been consumed by multiple activities. We are social, busy human beings by nature, so this time alone is like a new novel for all of us. One wonders if social distancing might become the new normal, so scheduling time for spiritual life-building can become part of the change of filling the void of loneliness. Concentrate on tasks and items that bring fulfillment, and increase joy and peace ― particularly those that grow your spiritual life ― rather than merely doing activities to fill the time.</p> <h4>View the COVID-19 pandemic as an opportunity, rather than just a challenge.</h4> <p>While the COVID-19 pandemic is a mammoth challenge, filled with added stress and loneliness, the existential part of change itself is an equal stressor amid all specific stressors. Once again, I go back to the adage of "Don't waste a good crisis." Herein is the glass half-full versus glass half-empty of changing one's perspective. Another adage goes "A person's perception is his/her reality." Sometimes change can be tilted toward a silver lining and that things aren't as bad as they seem to be. One way to be prepared for the best- or worst-case scenarios is to see the opportunities amid the challenges. A story was once told of a famous inventor whose laboratory blew up. But when asked about the bad in the situation, it was said that he replied, "Good, all my mistakes have been erased." If COVID-19 is seen as an opportunity, then look for the opportunities that may come to you.</p> <h4>Look for the good that you can do to help others.</h4> <p>Think about small acts you can do to brighten someone else's day. Every drop of water makes an ocean when added together. Think your local context. Think donations to shelters. Think of playing games or music with neighbors from a distance.</p> <h4>Watch for ways to grow and learn.</h4> <p>During this time, some families are joining faith services through online streaming and others are attending drive-in services. While not as effective as face-to-face services, these alternatives are giving faith communities and attendees new ways to be involved in worship. We could use some outside-the-box thinking, and a crisis might afford that opportunity.</p> <h4>Consider the ways that you use your time alone.</h4> <p>Now is the time to stay focused on the spiritual disciplines in our lives, such as prayer and meditation, because these disciplines apply to many faiths. Prayer is the way to connect to the deity, and this time of distancing one's self from people and events gives you an opportunity to focus more on the spiritual deity that may be the most important aspect of your life.</p> <p><em>Chaplain William Creech is a clinically trained, board-certified chaplain in <a href="/locations/mankato">Mankato</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2020/looking-out-window.jpg?h=370&iar=0&w=660&sc_lang=en&hash=020098A0968A7151456E03BE2E1A3ECD" alt="Looking out window" width="660" height="370" DisableNVelocity="true" />COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Karen Sperl2/8/2024Racing heart, trembling body and scattered mind. Anxiety is common and can overtake your emotions and life. Discover practical strategies to build resiliency when faced with your anxiety triggers.Building resilience: 9 ways to tame anxiety <p>Anxiety is a common and uncomfortable struggle for many people. The tendency to have anxiety comes from your genetics, your sense of security (or lack of it), the role modeling you received as a child, and, of course, the big and challenging events that happen throughout your life. </p> <p>Everyone has a point, no matter how resilient you are, where anxiety can overtake your emotions and life. Social fears, physical health issues, financial issues, loneliness, relationship issues, pandemics and world affairs can collectively affect you to the point where you feel anxious. </p> <p>Anxiety and fear are natural protectors. The fight-or-flight response they trigger motivates you to run, fight or possibly freeze to escape the danger. This response has kept humans alive for all of our history despite many risks in the world. It can become an issue, however, when you're not in physical danger, but your <a href="/hometown-health/speaking-of-health/anxiety-disorders-is-it-really-all-in-your-head">mental or emotional stress</a> still triggers that fight-or-flight response. </p> <h2>Symptoms of anxiety </h2> <p>Anxiety affects you physically, along with your thoughts and actions. When you face physical danger, anxiety is designed to help you focus on the threat so you know where the danger is coming from and then respond in ways that help fight it or escape from it. </p> <p>Anxiety helps build the energy to fight or run from danger quickly. While that may be a helpful instinct, it may cause uncomfortable physical symptoms such as a racing heart, inability to concentrate, shakiness, sweating or difficulty swallowing. These symptoms may not feel good, but they aren't dangerous in the short term. </p> <p>Anxiety can cause a sense of impending doom or helplessness, which can provoke more anxiety and induce a vicious circle of thoughts, actions and physical symptoms. Feeling tense, irritable and impatient can be a part of anxiety. People may pace, space out or feel like they're spinning their wheels and not getting anything done. </p> <h2>Building resiliency, reducing anxiety </h2> <p>Here are nine tips to build up your resilience when faced with anxious times: </p> <ol> <li><strong>Gather information.</strong> <br> Knowledge of the threat, concerns, fears or issues can reduce anxiety. <a href="/hometown-health/speaking-of-health/cognitive-overload">Gather accurate, factual information</a> from trusted sources to better understand the source of your anxiety and help with problem-solving to gain a greater sense of control. </li> <li><strong>Establish a new routine.</strong> <br> Routine and structure can be helpful and calming. Mindfully create a daily and weekly flow of events, such as starting your morning with a relaxing cup of coffee or tea and breakfast. <br> A routine of practical and enjoyable tasks may include: <ol> <li>Making a list of projects you want to accomplish. </li> <li>Reading inspirational writings.</li> <li>Writing in a journal to express your thoughts, hopes, emotions and concerns.</li> <li>Scheduling time for physical activities or hobbies. </li> </ol> </li> <li><strong>Stay connected.</strong> <br> Reaching out to loved ones is essential, whether through phone calls, texting, emailing, video calls or in person. Consider hosting gatherings with your friends and loved ones. Keep it to a small gathering if that's more comfortable for you. <a href="/hometown-health/featured-topic/brushing-off-the-social-rust">Human connection can lower stress</a> and anxiety levels and build camaraderie. Helping others and volunteering for a cause can give you purpose and help you feel more fulfilled and less anxious. </li> <li><strong>Practice self-care habits.</strong> <br> Take a few moments to care for yourself each day, such as soaking in a soothing bath, listening to calming or upbeat music, getting plenty of sleep, and eating regular, balanced, nutritious meals and snacks. These habits can help whether you work from home or outside the home.</li> <li><strong>Look for the good.</strong> <br> Acknowledge and accept that the good and bad often exist next to each other. A person can be sad about one thing but aware that there's goodness and happiness in the same moment for another thing. Intentionally look for those good things. Our thoughts can grow and feed on each other, so it can help to purposefully think hopeful, realistic and<a href="/hometown-health/speaking-of-health/managing-high-functioning-anxiety"> solution-focused thoughts</a>. Look for the beauty amid the difficulties in life. </li> <li><strong>Exercise.</strong> <br> Regular exercise and movement help release the built-up fight-or-flight energy. Exercise also releases endorphins, which are feel-good chemicals in the brain. Using bigger muscle movements can help release more of this energy so you feel calmer. Try jumping jacks, push-ups, walking, running, dancing, chopping wood, swimming or <a href="/hometown-health/speaking-of-health/no-matter-your-age-or-skill-level-its-never-too-late-to-start-weight-training">lifting weights</a>. Even cleaning the house or moving heavy boxes are good big-muscle exercises. Stretching and yoga also can help reduce stress. </li> <li><strong>Meditate.</strong> <br> Meditation, mindfulness and breathing exercises are good ways to release stress. Now is an excellent time to learn and incorporate these approaches into your life until they become daily habits.</li> <li><strong>Reflect.</strong> <br> Take time to reflect on what is truly important. Explore your worldview, spirituality and belief system. Find meaning in your life. Identify what you're grateful for and express gratitude. </li> <li><strong>Reach out.</strong> <br> You aren't alone. If you feel alone, don't be silent. Instead, <a href="/hometown-health/speaking-of-health/overcoming-loneliness">reach out to a friend</a> or healthcare professional. Attend a support group that addresses your area of struggle. Communicating your hopes and fears and listening to others divides the burden and increases the connection. This can decrease your sense of anxiety. </li> </ol> <p><em>Linda Hubbard is a psychotherapist in <a href="/services-and-treatments/psychiatry-and-psychology">Psychiatry & Psychology</a> in <a href="/locations/eau-claire">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2024/adult-petting-black-lab-dog.jpg?h=370&iar=0&w=660&sc_lang=en&hash=30FE1E8D5BB3A265C0352D2EDFAE6ED4" alt="Adult petting black lab dog" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.AnxietyFeelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time. Symptoms may start during childhood or the teen years and continue into adulthood. We have the experts who can help diagnose and treat anxiety concerns.Dawn Haller4/11/2020With many people under orders to remain at home, there are concerns about increased risk for domestic violence. Having a plan is important. Consider these tips to stay safe.Abuse at home: Safety planning during the COVID-19 pandemic<p>If you or a loved one is in an abusive situation, safety planning is extremely important. Many people are under orders to remain at home due to the COVID-19 pandemic, so there are concerns about increased risk for domestic violence.</p> <p>At any time, some people may find themselves in circumstances where they<span style="color: red;"> </span>feel there is no way out due to financial burdens or emotional stress. This could be heightened due to the pandemic.</p> <p>There are services to help and support people affected by domestic violence or sexual assault. Learn about your community's local resources to help you remain safe and explore options. In addition, emergency departments and clinics in your area continue to provide care and support during the pandemic.</p> <h4>Consider these actions to create a plan — an important part of remaining safe:</h4> <ul> <li>Reach out to your local domestic violence agency or the <a rel="noopener" href="https://www.thehotline.org/2020/03/13/staying-safe-during-covid-19/" target="_blank" title="Opens in a new window.">National Domestic Violence Hotline</a><span>.</span> These organizations have additional information for staying safe during the COVID-19 pandemic.</li> <li>Remain in contact with people who are supportive, such as a friend, advocate or family member.</li> <li>Designate a safe space and a way to call emergency services. An old cellphone can be used to call 911 in an emergency.</li> <li>Pack a bag if you need to quickly leave and stay with a family member or friend. In addition to clothing, don't forget to include important documents, medications and other necessary items.</li> </ul> <p>Many local courthouses have adjusted hours of operation or are rescheduling hearings. Visit <a rel="noopener" href="https://www.womenslaw.org/" target="_blank" title="Opens in a new window.">WomensLaw.org</a> to learn how to access court information and determine if there are changes to pending hearings or court dates during the pandemic.</p> <h4>How to help others</h4> <p>In abusive relationships, victim isolation is a way to maintain power and control over someone. Reach out virtually if you know someone who is in an abusive situation. Be supportive, listen and do not judge his or her situation. </p> <p><em>Amanda Kubista Owen is a social worker in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2020/living-room-in-low-light.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A067296E02FD4B082071EE55FC23DE53" alt="living room in low light" width="660" height="370" DisableNVelocity="true" />Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Dawn Haller4/28/2020Has the stress level risen in your home? Here are 3 spiritual health tips you can try to lower anxiety levels in your family.COVID-19 and spiritual life: Controlling anxiousness in your family<p>You may feel that the stress level in your home has been raised since the COVID-19 pandemic began. Changes in routine have led to the removal of usual support systems that help our families with their mental and spiritual framework. This may include faith and religious community groups, faith formation confirmation and other programs, after-school activities, clubs and school. Thankfully, spirituality and religion offers help for dealing with anxiousness during crises like COVID-19.</p> <p>The hope for a quick resolution of COVID-19 may be a little idealistic, yet parents can combat anxiousness in the family by bolstering some resemblance of the ordinary, normal life. Remember that an event doesn't necessarily equal a crisis. COVID-19 is a stress-filled event for many, and it is filled with challenges. These challenges should not be under- or overestimated, but we can take steps to lessen the impact so it doesn't become a crisis.</p> <p>People under stress have normal reactions to an abnormal event. This includes feeling anxious when an event feels unpredictable. While COVID-19 is an abnormal event, it is an event we will eventually get through, and, as my particular faith likes to say with regard to God, "We are more than conquerors."</p> <h4>Here are 3 spiritual health tips you can try to lower anxiety levels in your family:</h4> <h4>1. Model good coping behaviors.</h4> <p>While we all are anxious in some ways, we can be less anxious by working on our own anxiety. For some, this might include taking medications, doing exercise, or getting involved in mindfulness or similar activities. Whatever you do for coping, it potentially will benefit your family since they are influenced by your aura of calm.</p> <p>A friend used to say to me: "You know, chaplain, when we see you and your colleagues come around, we don't think things are quite as bad." How true that is for all of us. We can be anxious, yet control our anxiety. Part of the benefit could be lowered stress levels and increased physical well-being with our immune system. One of my favorite movies, "The Bishop's Wife," has a scene where a character is about to enter a meeting filled with conflict. You can hear the shouting on the other side of the doors. She could hear the group inside criticizing her husband. However, prior to opening the doors, she stopped and centered herself for a moment. Then she proceeded in with guarded, but cautious, optimism. This action was able to lower the negativity of the environment. In the same way, it helps us to come to stop, gather our thoughts and take a deep breath in the moment. It can make a big difference.</p> <p>Music, massage and spiritual direction also are just a few other options to help you so you can help your family better cope with COVID-19 anxiousness.</p> <h4>2. Answer questions over dinner.</h4> <p>One of the best questions I like to ask during dinners is: "What are three good things that happened today or this week?" The responses often are one-line zingers filled with laughter. The point is to celebrate the good. A former colleague used to begin each leadership meeting with this question, and it set the tone for the entire meeting.</p> <p>It is easy to start and keep on filling a home with negative energy, whereas a positive beginning produces an atmosphere of getting started on the proverbial right foot. Our families can help by being involved as leaders in these discussions. Other suggestions include playing a board game, going for a ride in the country or taking a walk.</p> <p>We can continue to connect with others in unique and safe ways. A recent news story showed how a son visited with his father at a nursing home using his phone and looking at each other through the window. In another story, two people played a game together from their apartment balconies. Model how you can creatively connect with people, because we do need each other and these safe interactions can be learning experiences for better coping.</p> <h4>3. Carry forward lessons learned during COVID-19.</h4> <p>Most of us remember where we were during tragic national events, such as 9/11 or the space shuttle Challenger exploding. COVID-19 will be remembered for a long time, and how we coped with it will be etched into our memory.</p> <p>Your family may be feeling a lot of anxiety right now, but reflect on what you can learn in this crisis for present and future coping. Think about how you can preserve these skills and how you can use it to strengthen family relationships. Remember the Etch a Sketch toy? May we not shake this crisis off like an Etch a Sketch drawing after this crisis is over.</p> <p>We will make it through this. In the words of a "Star Trek" admiral as he lead his fleet of ships against the enemy aliens seeking to invade Earth, I say to you likewise: "To us all."</p> <p><em>William Creech is a clinically-trained, board-certified chaplain in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2020/family-of-5-eating-dinner-laughing.jpg?h=370&iar=0&w=660&sc_lang=en&hash=ADA838EB5E11C91EB3D51940451CCF37" alt="Family of 5 eating dinner laughing" width="660" height="370" DisableNVelocity="true" />COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),AnxietyFeelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time. Symptoms may start during childhood or the teen years and continue into adulthood. We have the experts who can help diagnose and treat anxiety concerns.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Back to SchoolParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Dawn Haller4/17/2020While there may be more uncertainty in life right now, there still are blessings in each day. Here is encouragement to embrace each day and recognize new opportunities in the quietness.COVID-19 and spiritual life: Living one day at a time<p>During the COVID-19 pandemic, all of us have been lifted into a new way of living our day. Many of us who were so busy before have been slowed by an extremely small organism with a huge amount of power.</p> <p>As we work to figure out how to reorganize our life, each day presents a new set of rules and changes that may give us a reason to pause. There is more uncertainty and a feeling of being out of control.</p> <p>And yet, each day is unique. There still are blessings in each day, like the sun rising, birds singing, the birth of a new baby and snow turning to rain to provide water for spring plants.</p> <p>People are helping people. Many are reintroducing themselves to the most precious unit of family. Others are talking to people they have not visited in months.</p> <p>It's what we could term a rebirth or renewal. It is a discovery for many that each day is precious and finite. It is a sequestered chance to slow down.</p> <p>These times have given many of us a different lens with which to see the world and realize that each day is precious. Time that was once taken for granted now is seriously reconsidered. There now are rules and cautions that affect us all.</p> <h4>Change your focus</h4> <p>One way to forge ahead with a clearer mental capacity is to focus on the current day ahead ― not all of the days to come. Viewing our time as a single day gives us a chance to absorb and manage the daily demands. As the world continues to slow down, we can assess how the moments reflect the delicate balance of who we are. Our days take on a different meaning.</p> <p>When we focus on the past day and what was, there is a feeling of powerlessness with what we may not have accomplished. We could feel depressed and frustrated.</p> <p>When we focus on too many days ahead, it is a formula for becoming overwhelmed and making decisions with little information or in an untimely manner. Again, frustration and anxiety can occur. Thoughts of the unknown can bring emotional turmoil and uncertainty of how we will maintain or adapt to the new.</p> <p>When we live one day at a time, we put energy into knowing that a divine force guides us. We can breathe and reason, and manage our lives in a more orderly fashion. This is the day that has been made for us, and we can choose how we will be within that day. We can take time to see the blessings and recognize new opportunities in the quietness.</p> <p>We can live intentionally, knowing that our mercies are new each day and that our needs will be met. Being spiritually intent gives hope. We can be a light to others who need hope. We can offer support to those who are depressed or fearful.</p> <p>Our stress lowers when we give our days ahead to a spiritual presence that will be with us ― one that never leaves. Leaning into one's faith allows room for building a stronger sense of peace.<br /> Rediscovering who you are, and knowing that you have been given gifts and talents that can be used, gives purpose. Find that purpose, give it strength one day at a time, and discover a spiritual awakening and divine love that will overpower any real or imagined quarantine we will experience.</p> <p>Take advantage of this unique time away from the daily routine. Glean the wisdom of connecting with your spiritual source in prayer and meditation. See blessings that were previously unseen and know that mercies are new each day.</p> <p><em>Chaplain Shar Burgess, is a board-eligible, clinically-trained chaplain in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a> and <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2020/beads-of-water-on-blades-of-grass.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EAA84D5AE924988EA2CF03143288BF60" alt="Beads of water on blades of grass" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Dawn Haller4/22/2020For those at higher risk of getting fatally sick ― like Jerome Determan, a cancer patient ― receiving care at home through video appointments is the right option, especially during social distancing. Learn how getting connected to his care team was easier than he thought possible.Video visits keep homebound patients connected to care<p>Jerome Determan isn't one to back down from a challenge. When he was diagnosed with <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/multiple-myeloma/symptoms-causes/syc-20353378" target="_blank" title="Opens in a new window.">multiple myeloma</a> in 2009, he was told that he may only live for another three years.</p> <p>Eleven years later, he's still here.</p> <p> "I feel just fine," says Jerome, 88, of Fairmont, Minnesota.</p> <p>Having yet to achieve remission, Jerome is still undergoing treatment for his cancer, and he's doing so in a world that poses a more acute threat to his health, given the COVID-19 pandemic. While he still must seek on-site infusion treatments at <a href="/locations/fairmont" target="_self" title="Opens in same window.">Mayo Clinic Health System in Fairmont</a>, some of his appointments can be conducted remotely through <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://newsnetwork.mayoclinic.org/discussion/how-video-appointments-are-changing-the-way-mayo-clinic-patients-receive-care/" target="_blank" title="Opens in a new window.">video visits</a>. </p> <p>In response to the pandemic, Mayo Clinic Health System quickly rolled out widespread use of video visits across various departments to ensure patients could safely stay at home while still being connected to their health care providers.</p> <h4>Patients willing to use technology to get care they need</h4> <p>"We have very much appreciated our patients' willingness to try the technology so we can continue to provide them with quality care in their homes," says <a href="/providers/amrit-singh-mbbs" target="_self" title="Opens in same window.">Amrit Singh, M.B.B.S.</a>, a Mayo Clinic Health System medical oncologist. "We've been so pleased with how smoothly the process has gone and how many patients we've been able to serve so far. We want to encourage many more patients to schedule these visits for any health care needs that don't require a physical exam during this period when it's safer to shelter in place." </p> <p>Telehealth has been used for years across Mayo, including on rural medical campuses, to connect patients with specialists at Mayo Clinic in Rochester, among other locations. But COVID-19 required a hastening of widespread use, meaning thousands of patients like Jerome are experiencing it for the first time this spring.</p> <p>"Our concern at first was acquainting patients with the technology," says Tracy Culbertson, a nurse manager in <a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">Oncology</a> at <a href="/locations/mankato" target="_self" title="Opens in same window.">Mayo Clinic Health System in Mankato, Minnesota</a>." In Oncology, we work in large part with an older population, and not all of them have access to computers. But a lot of people have had family members who can help. Or if they have a computer and can log in to their Patient Online Services account, and click the link that says, 'Click here to start visit,' then a member of the Mayo Clinic Center for Connected Care team appears on the screen and walks the patient through the process of ensuring the sound and video are working properly. They make it very simple."</p> <h4>You don't have to be tech savvy to take advantage of online care</h4> <p>When a doctor's visit on the computer first came up, Jerome thought, "Well, I'm computer illiterate." But thankfully his wife, Donna Determan, is not. She has a computer and an iPad, and she got her husband all set up for his first video visit. The visits only require a device and an internet connection. No software needs to be downloaded.</p> <p>"I've used Skype, and it's very similar," says Donna. "I got it on the computer, and everything went fine. Someone (a Center for Connected Care person) walks you right through it. It went really smooth."</p> <p>Jerome agreed. In fact, he was so impressed with how smoothly and quickly the visit went, he hopes they continue using it after the COVID-19 pandemic. There have been trips he and Donna have made to Rochester for checkups that don't involve a physical exam, and he thinks video visits would be a big timesaver. </p> <p>"In this day and age, if there's new technology that will make things better for you and me, then let's do it," says Jerome. "If we all kept using the same stuff we were born with, we'd all be driving horses and buggies. Let's progress with the world."</p> <h4>Care starts with a Patient Online Services account</h4> <p>Patients need to have a Patient Online Services account to take advantage of video visits. They can inquire about setting up an account when calling to make an appointment. </p> <p>Appointments for video visits are required. Patients are asked to log in to their account 15 minutes before their appointment. Their provider will log in at the scheduled visit time, and the session will begin.</p> <p>"One of the many great features of this type of visit is that the provider has the option to share his or her screen with the patient, and the patient can actually see scans or test results on their own computer screen," says Tracy. "They can show the patient a list of their medications to make sure they're all correct. It's a really nice visual."</p> <p>Tracy says many patients have been apprehensive to try a video visit, but once completed, they've realized how easy and convenient the technology is. </p> <p>"They express gratitude for keeping them safe at home," says Tracy.</p> <h4>These videos explain how to connect to Mayo Clinic for scheduled video appointments:</h4> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/0yO5KShM8Cc" title="Using Mayo Clinic App for video appointments" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe> </p> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/_cYczRSz4V8" title="Connecting to your video appointment" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <h4>Learn more:</h4> <li>Get <a href="/hometown-health/featured-topic/6-tips-for-making-the-most-of-your-video-appointment" target="_self" title="Opens in same window.">6 tips for make the most of your health care video appointment</a>.</li> <li>Find <a href="/hometown-health/featured-topic/faq-video-appointments-and-your-security" target="_self" title="Opens in same window.">answers to your questions about whether video visits are a secure way of communicating with your provider</a>.</li> <li>Find out how you can <a href="/hometown-health/featured-topic/connect-to-the-care-you-need-with-patient-online-services" target="_self" title="Opens in same window.">connect to the care you need with a Patient Online Services account</a>.</li><img src="/-/media/national-files/images/hometown-health/2020/video-health-care-visit.jpg?h=370&iar=0&w=660&sc_lang=en&hash=85630856471FFC86E4CD8C0E918A8898" alt="Video health care visit" width="660" height="370" DisableNVelocity="true" />COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Patient PortalStaying engaged in your healthcare is important. The patient portal is a free, secure and convenient online resource that connects you to your healthcare team and helps you manage your health from the comfort of your home or anywhere else.CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Dawn Haller5/15/2020Curious children are more likely to learn and retain information, and stay involved and do better in school. Get 8 tips to nurture and develop children's curiosity, and have fun exploring with your family.8 tips to develop children's curiosity<p>"Think left and think right and think low and think high. Oh, the thinks you can think up if only you try!" ― Dr. Seuss</p> <p>Children are naturally curious and seem to want to know everything about the world around them. Giving children the opportunity to be curious and explore their environment is important for their development and well-being. Curious children are more likely to learn and retain information, and stay involved and do better in school.</p> <h3>Here are 8 tips to nurture and develop children's curiosity:</h3> <h4>1. Show them the world.</h4> <p>Traveling, go camping, go to a museum or show them another culture.</p> <h4>2. Spend time together as a family.</h4> <p>Go for a walk, bake a cake, or go to the park or zoo.</p> <h4>3. Encourage friends and family to give experiences rather than gifts.</h4> <p>Kids remember experience, the excitement they felt in planning and the happiness afterward. Memories can last a lifetime.</p> <h4>4. Wonder aloud.</h4> <p>Say out loud, "I wonder why the leaves on the trees are green?"</p> <h4>5. Encourage natural interest.</h4> <p>If children are interested in an activity, give them opportunities to do that activity.</p> <h4>6. Ask open-ended questions.</h4> <p>Use words like who, what, when, where, why and how.</p> <h4>7. Prompt thinking.</h4> <p>When your children have a question, ask for their thoughts first before answering.</p> <h4>8. Let kids be kids.</h4> <p>Unstructured play is a great way to nurture and develop your children's curiosity and sense of discovery.</p> <p>By allowing your children to be curious and explore, you teach them confidence and appreciation. You also show them the world and teach them the value of experiences over things. Explore with your children, get outdoors, and learn about the world around you. Curiosity will always open doors, and lead down new and exciting paths full of adventure and learning.</p> <p>Learn more about <a href="/topics/childrens-health-pediatrics" target="_self" title="Opens in same window.">children's health on our blog</a>, including <a href="/hometown-health/speaking-of-health/play-its-good-for-your-familys-health" target="_self" title="Opens in same window.">tips on play for your family's health</a>.</p> <p><em><a href="/providers/melanie-busch-np" target="_self" title="Opens in same window.">Melanie Busch</a> is a nurse practitioner in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em></p><ul> <li>Disease Prevention</li> <li>Family Planning</li> <li>Health Promotion</li> <li>Women’s Health</li> </ul>APRN, C.N.P.<p><strong>Education</strong></p> <ul> <li>Master of Science, Family Nurse Practitioner, Walden University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Family Nurse Practitioner, American Association of Nurse Practitioners</li> <li>Trauma Nurse Core Course Provider, Emergency Nurses Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Busch<img src="/-/media/shared-files/images/medical-professionals/full/owatonna/melanie-busch-np.jpg?h=280&iar=0&w=280&sc_lang=en&hash=1661433174F4D34FA4BD2B6A2379F710" alt="Melanie Busch CNP" width="280" height="280" DisableNVelocity="true" />Melanie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15136728Melanie Busch CNP1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2020/boy-and-girl-with-magnifying-glass-illustration.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BCB246266D0E29422190A94930246D11" alt="Boy and girl with magnifying glass illustration" width="660" height="370" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.Back to SchoolDawn Haller5/4/2020COVID-19 is a respiratory disease, but it can place additional stress on your heart. Learn about the effects on cardiovascular disease, and get prevention tips.COVID-19 and heart disease: What you need to know<p>COVID-19 is a respiratory disease and can severely affect the lungs of a minority of people infected. However, all of the organs in your body work together and can be affected by this disease. COVID-19 places additional strain on your heart and circulatory system because of the stress, inflammation and impaired oxygen levels. Unfortunately, for some people, the totality of these injuries could lead to multiorgan failure and death.</p> <h2>Effects of COVID-19 on cardiovascular disease</h2> <p>Although COVID-19 primarily is a respiratory illness, it can cause inflammation of the heart muscle and blood vessels. This means that people with underlying cardiac disease are at higher risk for decompensation, which is the deterioration of the heart structures.</p> <p>During this pandemic, up to 20% of people with serious COVID-19 symptoms have been shown to have cardiac injury. This has been associated with poor prognoses, including a high risk of needing mechanical ventilation or death.</p> <p>In addition, inflammation of the heart muscles and multiorgan stress can cause other cardiac-related conditions, including blood clots (thrombosis), heart attacks and heart rhythm abnormalities (arrhythmias).</p> <h2>Prevention tips</h2> <p>Similar to other health conditions or advanced age, people with cardiovascular disease should take special precautions to avoid exposure to COVID-19, including:</p> <ul> <li><strong>Wear a mask.</strong> <br /> This action primarily protects others by reducing the spread if you are an asymptomatic carrier — someone who is infected with the virus but currently not experiencing symptoms. Most often, symptoms develop within four to five days, but it could take 13 days from exposure.</li> <li><strong>Avoid touching your face.</strong></li> <li><strong>Wash your hands with soap often.</strong> <br /> Wash for at least 20 seconds, and pay special attention to the back of your hands, finger creases and thumbs.</li> <li><strong>Follow social distancing guidelines.</strong> <br /> This includes staying home and maintaining a 6-foot distance from you and others while in public.</li> </ul> <p>In addition to trying to prevent exposure to the COVID-19 virus, it's important that people with cardiovascular disease continue to practice healthy habits during this time.</p> <h3>Continue to follow your provider's recommendations, which may include:</h3> <ul> <li>Eating a healthy diet</li> <li>Exercising often</li> <li>Getting plenty of sleep</li> <li>Virtually connecting with others for social support</li> <li>Taking medications as prescribed</li> <li>Avoiding unhelpful behaviors as a reaction to stress or anxiety, such as alcohol, drugs, eating empty calories or gambling</li> </ul> <h2>Seeking heart disease care</h2> <p>Cardiovascular disease remains the No. 1 cause of death in the U.S., and fear of the COVID-19 virus should not prevent you from seeking the care you need for new or unusual symptoms. Hospitals and providers remain available and can protect you from virus exposure within the hospital.</p> <p>If you are unwell, do not be afraid to contact your provider by phone. If you need emergency care, you should call 911 and come to the Emergency Department right away.</p> <p><em><a href="/providers/d-fearghas-ocochlain-md" target="_self" title="Opens in same window.">D. Fearghas O'Cochlain, M.D.</a>, is a <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">cardiologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Cardiac imaging</li> <li>Clinical cardiology</li> <li>Heart failure</li> <li>Interventional cardiology (angioplasty)</li> <li> Peripheral vascular disease</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University College Galway Medical School</li> </ul> <p><strong>Internships</strong></p> <ul> <li>General Surgery, Letterkenny General Hospital</li> <li>Internal Medicine, University College Hospital</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Cardiovascular Diseases, Mayo Clinic School of Graduate Medical Education</li> <li>Interventional Cardiology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Internal Medicine, American Board of Internal Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Cardiology</li> <li>American Society of Echocardiography</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul>O'Cochlain<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/d-fearghas-ocochlain-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=BCF67E0035A61997063B2785E07388F9" alt="Deaglan Fearghas O'Cochlain, M.D." width="280" height="280" DisableNVelocity="true" />{565C4EC2-25E8-4848-A318-DFE4E56D4483}D. Fearghas<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13307002D. Fearghas OCochlain, M.D.1{676428F6-179A-4C9B-9B23-5F1E40032A38}<img src="/-/media/national-files/images/hometown-health/2020/mature-couple-smiling-looking-at-each-other.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B23F0549ADEDE90629E1BE5020E7354F" alt="Mature couple smiling and looking at each other" width="660" height="370" DisableNVelocity="true" />COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller5/20/2020The "what comes next" question is important in our society today as we deal with the COVID-19 pandemic. So what do we do now? Here are three ways we can choose to deal with dubious times.COVID-19 and spiritual life: What do we do now?<p>In the sci-fi epic "Star Wars," a young Jedi, Luke Skywalker, not yet trained in the use of the force, along with his sister, Leia Organa, are fleeing from a storm trooper legion. They go through a large, seemingly impenetrable door. Young Luke instantly and instinctively shoots at the door controls to keep it closed. Yet the controls ruined their opportunity to simply walk across an extended bridge that the now blown-out controls operated.</p> <p>It was a mistake, but it is one that any of us could have made if we were characters in the movie. As the enemy slowly raises the door and Leia asks, "What do we do now?" Luke realizes his mistake and explains, "Well, I can't extend the bridge because I blasted the control mechanism that extends the bridge."</p> <p>The "what comes next" question is important in the movie and in our society today as we deal with the COVID-19 pandemic. Some of you might be wondering in the midst of this quagmire, "What are we going to do next?"</p> <h3>So what do we do now? Here are three ways we can choose to deal with dubious times:</h3> <h4>1. Stay calm and be confident.</h4> <p>Luke's actions impressed me because he didn't go out of control. And Leia was glad she had a confident colleague with her. Luke may have been an untrained Jedi, but he was stronger than even he thought he was in this crisis. Amid the crisis, Luke was, as the old adage goes, as "cool as a cucumber."</p> <p>Another example is two world leaders from decades ago coming together to discuss a world crisis and their countries' involvement. When one leader asked with anxiousness in his voice about whether this was the right decision or not, the other one said, "Now is not the time to get wobbly."</p> <p>During this time, we need people to be calm, cool and collected. Cooler heads will rule the day. Why was Luke calm? It was because he had the force behind him. In your life, you also have your spiritual life that brings you strength. In my faith tradition, there are sacred words that read, "Be still and know that I am God." All faiths have sacred words that provide centering and grounding.</p> <h4>2. Do what you can during COVID-19.</h4> <p>Many of us are asking, "What do we do now to help others during the COVID-19 pandemic?" And you may be struggling with this. You may feel afraid or feel anxious for your family. You may not know what to do because there are too many options. You can't see the proverbial forest for the trees. Wherever you are in your present spiritual place, don't feel guilty about having these feelings. Life is full of uncertainty now, so try not to feel guilty about taking care of yourself, because you are special to the Creator. You are a kind and giving person, and you will know what to do when the time comes.</p> <p>In the "Star Wars" example, Luke always seemed to have the right tool for the situation, including a rope so he and Leia could swing to safety. In the context of COVID-19, there are things you can do and things you shouldn't do. Getting educated on what is needed during the COVID-19 pandemic response is helpful, and much can be applicable to many. Pick and choose what you need to use. Don't worry about what you can't do, but instead focus on the good that you can do and be safe while doing it.</p> <h4>3. Trust God in whatever name God is for you to help you.</h4> <p>Using the "Star Wars" example again, after Luke destroys the enemy, he hears a voice that states, "Luke, the force will be with you always." Furthermore, this also is true of the spiritual relationship that we have with God or our Divine.</p> <p>In my life, I have felt my Master hold my hand through it all ― whether it was in the loss of my first wife and two children, and so much more. I have always been able to count on my spiritual life to give me strength. Now this is not to say that bad things won't happen in our lives, because they will. But I like to say that my Master is holding my hand as I go through it.</p> <p>Keep the faith and this, too, shall pass. As a wise prophet once said, "We will mount up wings like eagles, and we will walk and not be weary or be faint." So what do we do now? Keep the faith and keep on keeping on.</p> <p><em>William Creech is a clinically-trained, board-certified chaplain in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2020/head-bowed-with-hands-folded.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A45FE67B3B7C0585511F32A0C271982F" alt="Head bowed with hands folded" width="660" height="370" DisableNVelocity="true" />COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.AnxietyFeelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time. Symptoms may start during childhood or the teen years and continue into adulthood. We have the experts who can help diagnose and treat anxiety concerns.Dawn Haller4/19/2024When challenging events in life are continual, you can find yourself feeling emotional exhaustion. Learn how to sort through the causes and symptoms to regain a sense of well-being.Emotional exhaustion: When your feelings feel overwhelming<p>Turning on the news or opening a newspaper to see local and world events can bring out strong emotions and stressors. In addition to the social unrest happening around the world, you may face personal challenges from a high-pressure job, financial stress or poverty, <a href="/hometown-health/featured-topic/caregiving-self-care-during-beyond-the-covid-19-pandemic" target="_self" title="Opens in same window.">being a caregiver</a>, parenting, grieving the death of a family member or friend, or a chronic illness.</p> <p>You may wonder what's next or what else you can endure. With the sense of relentless struggles, you may begin to feel unwell and irritable, and struggle to concentrate and lack motivation. You may not even know what is causing these feelings. You can feel trapped or stuck. You're emotionally exhausted.</p> <h2>What is emotional exhaustion?</h2> <p>When stress from adverse or challenging events in life occur continually, you can find yourself in a state of feeling emotionally worn out and drained. This is called emotional exhaustion. For most people, emotional exhaustion tends to build up slowly over time. Emotional exhaustion includes emotional, physical and performance symptoms.</p> <h3>Emotional symptoms include:</h3> <ul> <li>Anxiety</li> <li>Apathy</li> <li><a href="/hometown-health/speaking-of-health/could-you-be-depressed" target="_self" title="Opens in same window.">Depression</a></li> <li>Feeling hopeless</li> <li>Feeling powerless or trapped</li> <li>Irritability</li> <li>Lack of focus or forgetfulness</li> <li>Lack of motivation</li> <li>Negative thinking</li> <li>Nervousness</li> <li>Tearfulness</li> </ul> <h3>Physical symptoms include:</h3> <ul> <li>Fatigue</li> <li><a href="/hometown-health/speaking-of-health/common-questions-about-headaches" target="_self" title="Opens in same window.">Headaches</a></li> <li>Lack of appetite</li> <li>Nausea or upset stomach</li> <li>Poor sleep</li> <li>Sore muscles or muscle tension</li> </ul> <h3>Performance symptoms include:</h3> <ul> <li>Difficulty completing daily tasks for responsibilities</li> <li>Failing to meet deadlines</li> <li>Increased absences</li> <li>Isolation or avoidance</li> <li>Lower workplace commitment </li> <li>Performing work duties more slowly </li> </ul> <h2>How is emotional exhaustion treated?</h2> <p>You can address emotional exhaustion by recognizing the stressors you're able to minimize or eliminate. When you're unable to change a stressor because it's out of your control, it's crucial to focus on the present moment. In the present, many neutral or positive events are occurring. When you focus on these types of events, it gives perspective about what's happening around you. This allows you to shift your focus away from the stressors.</p> <p>Your body often interprets stress as a threat to survival. When this happens, your brain releases stress hormones throughout your body, further contributing to your experience of emotional exhaustion. When you're able to focus on small neutral or positive events, your brain learns that the threat is not as dire as it may first seem. The amount of stress hormone released is decreased, and you're able to feel more emotionally balanced.</p> <h3>Other strategies to reduce emotional exhaustion include:</h3> <ul> <li>Eating a healthy, balanced diet </li> <li>Eliminating or minimizing the stressor when possible</li> <li>Exercising</li> <li>Getting adequate sleep</li> <li>Identifying and challenging unhelpful thoughts and replacing them with balanced thoughts</li> <li><a href="/hometown-health/speaking-of-health/mindfulness-meditation-improve-your-quality-of-life" target="_self" title="Opens in same window.">Practicing mindfulness</a> to engage in the present moment</li> </ul> <p>Talk with a <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">mental health professional</a> if you have signs of emotional exhaustion. They can help you sort through the causes and symptoms you're experiencing to determine a plan that will help you regain a sense of well-being.</p> <h2>Read more about self-care and coping:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/finding-joy-throughout-life" target="_self" title="Opens in same window.">Finding joy in every phase of life</a></li> <li><a href="/hometown-health/speaking-of-health/tips-to-help-ease-anxiety" target="_self" title="Opens in same window.">5, 4, 3, 2, 1: Countdown to take control of anxiety</a></li> <li><a href="/hometown-health/speaking-of-health/5-tips-to-manage-stress" target="_self" title="Opens in same window.">5 tips to manage stress</a> </li> <li><a href="/hometown-health/speaking-of-health/discovering-calm-in-the-chaos" target="_self" title="Opens in same window.">Discovering calm in the chaos</a></li> <li><a href="/hometown-health/speaking-of-health/can-expressing-gratitude-improve-health" target="_self" title="Opens in same window.">Can expressing gratitude improve your mental, physical health?</a></li> </ul> <p><a href="/providers/jolene-hanson-licsw" target="_self" title="Opens in same window."><em>Jolene Hanson</em></a><em> is a clinical social worker in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato">Mankato</a>, Minnesota.</em></p><p>Children ages six through adult:</p> <ul> <li>Adjustment disorders</li> <li>Anxiety disorders</li> <li>Obsessive-compulsive disorders</li> <li>Phobias</li> <li>Posttraumatic stress disorder</li> <li>Trauma-related disorders</li> </ul>L.I.C.S.W.<p>I have been practicing in the mental health field for over 15 years. My work is a collaborative approach with the patient to determine goals for treatment and ways to achieve these goals. I am passionate about my practice and continue to strive for the best patient care possible through on-going education, attentive listening and empathetic communication.</p> <p>In my free time, I enjoy being outdoors with my family along with running and playing volleyball.</p><p><strong>Education</strong></p> <ul> <li>Master’s degree, Social Work, Minnesota State University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Clinical Social Work, Mayo Clinic Health System</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Certified in Cognitive Processing Therapy</li> <li>Certified in Trauma-focused Cognitive Behavioral Therapy</li> <li>Trained in Eye Movement Desensitization and Reprocessing (EMDR)</li> <li>License Independent Clinical Social Worker, State of Minnesota</li> </ul> <p><strong>Membership</strong></p> <ul> <li>EMDR International Association </li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor of Social Work, Mayo Clinic College of Medicine and Science</li> </ul>Hanson<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jolene-hanson-licsw.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7483CB6D0C345431B3BDB2662F609078" alt="Jolene Hanson LICSW" width="280" height="280" DisableNVelocity="true" />Jolene<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15448835Jolene Hanson, L.I.C.S.W.1<img src="/-/media/national-files/images/hometown-health/2024/holding-dog-outdoors.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6C3CEF5FBC63F6CFD1AB7F1B07BEA41C" alt="Holding dog outdoors" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller9/14/2023Have you ever awoken to discover a red, painful lump near the edge of your eyelid? Here's how to treat a stye and when you should see a healthcare professional.Eye pain: Taking the sting out of a stye<p>Have you ever awoken to discover a red, painful lump near the edge of your eyelid? This lump, which may look like a pimple or boil filled with pus, is called a stye.</p> <p>A stye usually forms on the outside of the eyelid but also could form on the inner part of the eyelid. It often is painful, causes your eyelid to swell and leads to significant concern.</p> <h2>What is a stye?</h2> <p>A stye, also called a hordeolum, is the bacterial infection in one or more small glands of the eyelids. Some sties form on the inside of the eyelid and are called internal hordeolum. Meibomian glands in your eyelids naturally release an oil essential to the tears in your eyes. If these glands become blocked, bacteria can grow. Eyelids have naturally occurring bacteria to keep the eyes healthy. A stye can form if you have an overgrowth of bacteria at the same time as blocked glands.</p> <p>Sties are quite common and affect people of all ages, regardless of sex. People who have dry eyes or eyelid disease are more prone to sties. Other risk factors include wearing contact lenses or using expired makeup.</p> <h2>What is the treatment for a stye?</h2> <p>In most cases, a small sty doesn't require specific treatment and will away on its own within a week. Applying a warm washcloth on your closed eyelid for five to 10 minutes several times a day can help with pain and swelling, as well as allowing those blocked glands to better express.</p> <p>Take care to keep your eye area clean, and don't use contact lenses or makeup during this time. Wash your hands often when touching the area around your eye. Don't try to pop or squeeze the pus from a stye. Doing so can cause the infection to spread or worsen scar formation.</p> <h2>When is a stye cause for concern?</h2> <p>Most sties go away without treatment or evaluation. However, if you have recurring, or medium or large sties, you may need further evaluation and treatment by a healthcare professional.</p> <p>If you have redness and swelling that involve the entire eyelid or extend into your cheek or other parts of you face, you should seek urgent medical attention.</p> <p><em><a href="/providers/nitika-arora-mbbs" target="_self" title="Opens in same window.">Nitika Arora, M.B.B.S.</a>, is an <a href="/services-and-treatments/ophthalmology" target="_self" title="Opens in same window.">ophthalmologist</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p>M.B.B.S.<p><strong>Education</strong></p> <ul> <li>Kasturba Medical College</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>RML Hospital</li> <li>University of Illinois College of Medicine</li> <li>Ophthalmology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Research, Mayo Clinic School of Graduate Medical Education</li> <li>Glaucoma, Mayo Clinic School of Graduate Medical Education</li> </ul> <div><strong>Memberships</strong></div> <ul> <li>American Academy of Ophthalmology</li> <li>American Glaucoma Society</li> <li>Women in Ophthalmology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Ophthalmology, Mayo Clinic College of Medicine and Science</li> </ul>Arora<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/nitika-arora-mbbs.jpg?h=280&iar=0&w=280&sc_lang=en&hash=9675C67908761C784DE1E007AA073959" alt="Nitika Arora, M.B.B.S." width="280" height="280" DisableNVelocity="true" />{14B42962-0BAD-44FB-8670-D80CDFEE2C79}Nitika<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15500586Nitika Arora, M.B.B.S.1{C5680DDD-C649-4B63-AFCC-B52A244736B7}<img src="/-/media/national-files/images/hometown-health/2022/checking-eye-in-mirror.jpg?h=370&iar=0&w=660&sc_lang=en&hash=AC4286F229944AF6303C41776751880F" alt="Checking eye in mirror" width="660" height="370" DisableNVelocity="true" />Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.Michele Halterman7/25/2023When the weather forecast calls for hot and humid days ahead, follow these steps to keep cool and prevent heatstroke.When temps rise, remember these heatstroke prevention tips<p>Time outdoors is time well spent throughout the year, but it's especially enjoyable during the summer. Hiking, fishing, boating and other warm-weather activities can renew your appreciation for nature. They also are good for physical and mental health.</p> <p>Summer can bring hot temperatures, and working or playing in the heat can be dangerous. As you head out this summer, remember to take precautionary measures to prevent heat-related injuries when you're far from climate-controlled environments.</p> <p>Sometimes when people are having fun outside in the summer, they don't realize they're becoming overheated. If the condition reaches the level of <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/heat-stroke/symptoms-causes/syc-20353581" target="_blank" title="Opens in a new window">heatstroke</a>, it's serious and immediate medical attention is needed.</p> <p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250" target="_blank" title="Opens in a new window"></a><a href="https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250" target="_blank" title="Opens in a new window">Heat exhaustion</a> often precedes heatstroke. The signs of heat exhaustion include cool, moist skin with goose bumps when in the heat, heavy sweating, faintness, dizziness, fatigue, rapid pulse, headache and nausea. Without prompt treatment, heat exhaustion can lead to heatstroke, a life-threatening condition. Heatstroke occurs when the body reaches a temperature of 104 degrees or higher, and symptoms can include confusion, altered speech, nausea or vomiting, rapid breathing and a racing heartbeat, among other symptoms.</p> <p>The good news is that you can prevent heat exhaustion and heat stroke.</p> <h2>Take these steps to prevent heatstroke during hot weather:</h2> <ul> <li><strong>Wear loose-fitting, lightweight clothing.</strong><br /> Wearing excess clothing or clothing that fits tightly won't allow your body to cool properly.</li> <li><strong>Protect against sunburn.</strong><br /> Sunburn affects your body's ability to cool itself, so protect yourself outdoors with a wide-brimmed hat and sunglasses and use a broad-spectrum sunscreen with a sun protection factor, or SPF, of at least 30. Apply sunscreen generously and reapply every two hours, or more often if you're swimming or sweating.</li> <li><strong>Drink plenty of fluids.</strong><br /> Staying hydrated will help your body sweat and maintain an average body temperature.</li> <li><strong>Take extra precautions with certain medications.</strong><br /> Ask your health care team your medications can affect your body's ability to stay hydrated and dissipate heat.</li> <li><strong>Never leave anyone in a parked car.</strong><br /> This is a common cause of heat-related deaths in children. When parked in the sun, the temperature in your car can rise 20 degrees F in 10 minutes. It's unsafe to leave a person or pet in a parked car in warm or hot weather, even if the windows are cracked or the car is in the shade. Keep your car locked to prevent a child from getting inside when it is parked.</li> <li><strong>Take it easy during the hottest parts of the day.</strong><br /> If you can't avoid strenuous activity in hot weather, drink fluids and rest frequently in a cool spot. Try to schedule exercise or physical labor for cooler parts of the day, such as early morning or evening.</li> <li><strong>Get acclimated.</strong><br /> It can take several weeks for your body to adjust to hot weather. Limit time spent working or exercising in the heat until you're conditioned to it. People not used to hot weather are especially susceptible to heat-related illnesses.</li> <li><strong>Be cautious if you're at increased risk.</strong><br /> If you take medications or have a condition that increases your risk of heat-related problems, avoid the heat and act quickly if you notice symptoms of overheating. If you participate in a strenuous sporting event or activity in hot weather, make sure medical services are available in case of a heat emergency.</li> </ul> <p>Heatstroke requires emergency treatment. Left untreated, it can quickly damage your brain, heart, kidneys and muscles. The damage worsens the longer treatment is delayed, increasing your risk of serious complications or death.</p> <p><em><a href="/providers/stephen-stacey-do" target="_self" title="Opens in same window.">Stephen Stacey, D.O.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Helping youth and adults overcome barriers that keep them from being active</li> <li>Holistic medicine for chronic pain</li> <li>Osteopathic manual medicine</li> </ul>D.O.<p>I am the director of osteopathic education for the Mayo Clinic Family Medicine Residency program in La Crosse.</p> <p>I practice comprehensive, whole-person care for patients throughout their lifecycle. I also specialize in osteopathic manual medicine and holistic treatment of patients who suffer from chronic pain. I especially love helping youth and adults overcome barriers that keep them from being active.</p> <p>I have served as a battalion and flight surgeon in the U.S. Army. While in the Army, I deployed to Poland and Ukraine where I helped train our NATO allies in battlefield trauma care.</p> <p>In my free time, I enjoy trail running, mountain biking, cross-country skiing, and spending time with my wife and five children.</p> <p><strong>Education</strong></p> <ul> <li>Kirksville College of Osteopathic Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Madigan Army Medical Center</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Peak Vista Community Health Centers</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American College of Osteopathic Family Physicians</li> <li>American Osteopathic Association</li> <li>North American Primary Care Research Group</li> <li>Society of Teachers of Family Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Stacey<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/stephen-stacey-do.jpg?h=559&iar=0&w=559&sc_lang=en&hash=EE5206E176694210ACFC3D4307B4E16D" alt="Stephen Stacey, D.O." width="559" height="559" DisableNVelocity="true" />Stephen<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21340552Stephen Stacey, D.O.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}<img src="/-/media/national-files/images/hometown-health/2022/drinking-bottled-water-wearing-earbuds.jpg?h=370&iar=0&w=660&sc_lang=en&hash=54741A568E777DB455A66848F14F2764" alt="Drinking bottled water, wearing earbuds" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller8/11/2020"You are what you eat." This is true when considering foods that impact heart health. Here are four tips for incorporating foods in your diet that are heart-healthy and delicious.4 key elements of a heart-healthy diet<p>You may have heard the phrase "you are what you eat." This is true when considering the affect that the foods we eat have on our heart health. Foods high in saturated fats or sodium can lead to obesity, high blood pressure or high cholesterol — all risk factors for heart disease.</p> <h2>Here are four tips I give my patients who are trying to eat a more heart-healthy diet:</h2> <h3>1. Eat more vegetables and fruits.</h3> <p>Vegetables and fruits are good sources of vitamins and minerals. They also are low in calories, rich in dietary fiber and contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher-calorie foods, such as meat, cheese and snack foods.</p> <h3>2. Select whole grains.</h3> <p>Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.</p> <h3>3. Limit unhealthy fats.</h3> <p>Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.</p> <h3>4. Choose low-fat protein sources.</h3> <p>Lean meat, poultry and fish, low-fat dairy products and eggs are some of your best sources of protein. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Finally, legumes, like beans, peas and lentils, also are good sources of protein, and contain less fat and no cholesterol, making them good substitutes for meat.</p> <p>Incorporate these foods into your diet, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.</p> <p><em><a href="/providers/brodie-marthaler-md" target="_self" title="Opens in same window.">Brodie Marthaler, M.D.</a>, is a <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">cardiologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Cardiac MRI</li> <li>Cardiovascular CT</li> <li>Echocardiography</li> <li>Nuclear cardiology</li> <li>Preventive cardiology</li> </ul>M.D.<p>Mayo Clinic Health System is the perfect blend of a community-based practice, and a large health care system that develops and uses the latest, cutting-edge tools and expertise in medicine. I grew up in Wisconsin, and am looking forward to establishing my practice, giving back to the community and establishing connections with patients.</p> <p>In my free time, I enjoy cooking, playing golf and reading historical books.</p><p><strong>Medical School</strong></p> <ul> <li>Medical College of Wisconsin, Milwaukee</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, University of Iowa, Iowa City</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Cardiovascular Medicine, University of Iowa, Iowa City</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Internal Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Cardiology</li> <li>American College of Physicians</li> <li>American Society of Echocardiography</li> <li>Society for Cardiovascular Computed Tomography</li> </ul> <p><strong>Additional Cardiology Outreach</strong><br /> Ascension | Saint Elizabeth’s Medical Center<br /> 1200 Grant Blvd. W.<br /> Wabasha, MN<br /> 715-838-6320</p>Marthaler<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/brodie-marthaler-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=12040CBBA2D7352C5BAC64B0A315B718" alt="Brodie Marthaler, M.D." width="280" height="280" DisableNVelocity="true" />{129285BA-4E5E-4EFC-9070-DBC94610FDED}Brodie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15894355Brodie Marthaler, M.D.1{676428F6-179A-4C9B-9B23-5F1E40032A38}<img src="/-/media/national-files/images/hometown-health/2020/family-preparing-heart-healthy-meal.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E5D9DA0F089F119C2AB5501950D6A86D" alt="Family preparing heart healthy meal" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller10/6/2022Anger is a normal emotion, but uncontrolled anger can take a toll on your relationships. These tips can help you regain control. 7 anger management tips to prevent relationship damage<p>Do you fume when someone cuts you off in traffic? Does your blood pressure rocket when your child refuses to cooperate? Do you lash out quickly and later regret so doing? If so, you're not alone. Everyone experiences anger from time to time.</p> <p>Anger is a normal and even healthy emotion. Like all emotions, it gives us insight into how we just perceived an event. But it's important to deal with it in a positive way. Uncontrolled anger can take a toll on your health and relationships.</p> <h2>If you're often feeling angry, or if those feeling are causing problems at home or at work, here are seven tips to help you regain control:</h2> <h3>1. Think before you speak.</h3> <p>One of the best tactics is to take a pause before reacting. If your heart is pounding and you feel like yelling at your friend, family member or the guy who just pulled in front of you in traffic, stop. Take a breath. Count to 10. Do whatever it takes to avoid lashing out and saying or doing something you'll regret.</p> <h3>2. Once you're calm, state what upset you.</h3> <p>What is the more correct feeling in response to what happened? Identify the deeper feeling. Maybe you feel unimportant because your spouse didn't help clean up the kitchen after you made dinner. Or you feel used because your son borrowed your car and returned it with a nearly empty gas tank — again. Address the circumstance and person clearly and directly, using an "I" statement. For example, say, "I'm upset that you left me without enough gas to get to work" or "I resent it when I work to prepare a meal and you don't help clean up afterward."</p> <h3>3. Use humor to release tension.</h3> <p>Lightening up can help diffuse tension. Use humor to help you face what's making you angry. Laugh at yourself for unrealistic expectations you have for how things should go. Laugh at yourself but avoid sarcasm. It often aims to hurt others to make a point about how you are feeling. Don't be passive-aggressive either.</p> <h3>4. Take a timeout.</h3> <p>Timeouts aren't just for kids. Being self-aware about your energy level is helpful so you can take care of your needs and be the best you can be. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.</p> <h3>5. Get exercise.</h3> <p>Physical activity can help reduce stress that can cause you to become angry. Exercise is often prescribed to improve mood. The endorphins produced from physical exertion are natural pick-me-ups and stress reducers. If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities.</p> <h3>6. Practice relaxation skills.</h3> <p>Using any, or all, of your six senses to provide relaxing input can improve calmness. Practice deep-breathing exercises, get a warm drink, smell some pleasant scents, go outside and feel the crisp air, stretch your muscles, imagine a relaxing scene, listen to calming music or repeat a calming word or phrase, such as "Take it easy." Yoga and meditation also are good tools to use to help you stay calm. When you're taking care of yourself, it's easier to deal with the challenges life throws your way.</p> <h3>7. Don't hold a grudge.</h3> <p>Forgiveness is a powerful tool. Holding on to the offenses of others and hoping they will feel your pain or repay you for their error only affects you. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who hurt you (i.e., write the debt owed you to zero) you release the weight and are no longer bogged down and hoping for "pay-back."</p> <p>Learning to control anger is a challenge at times for everyone. If changes like these aren't enough to help you control your anger, reach out to a mental health specialist for support. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.</p> <p><em><a href="/providers/richard-oswald-lpc" target="_self" title="Opens in same window.">Rich Oswald</a> is a psychotherapist in </em><em><a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry and Psychology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a>, Wisconsin.</em></p><ul> <li>Addicted family member</li> <li>Anxiety</li> <li>Bi-polar disorder</li> <li>Boundaries</li> <li>Career issues</li> <li>Conflict resolution</li> <li>Grief</li> <li>Healing abuse issues (emotional, mental, spiritual)</li> <li>Healing trauma issues</li> <li>Identity</li> <li>Life direction</li> <li>Low self-esteem</li> <li>Marital counseling (affair recovery, communication, conflict, parenting concerns, sexual issues)</li> <li>Relationship problems</li> <li>Sexual issues</li> <li>Spiritual/faith concerns</li> </ul>L.P.C.<p>Deep and lasting change is my goal while acknowledging short term changes are the steps in the journey. I view therapy as the opportunity to come alongside you during your journey to help you heal and grow, to live truer to who you are and make the healthiest decisions you can. I address both immediate issues and long-term patterns of thought, behavior and relating.</p> <p>I utilize a Christian worldview to understand people’s value, motivations, challenges and needs but work with people of all faiths. I use my education and experiences in engineering and carpentry work to provide practical and relatable illustrations.</p> <p>I grew up in Eastern Pennsylvania, learning to work on cars in my dad's mechanic shop. I had good times riding bikes and motorcycles, fishing, boating and building and driving RC Cars. After college and various jobs, I realized I was good with people and wanted to become a counselor.</p> <p>During my life journey, I became aware of my own mental disorders and addressed them in therapy. I spent 22 years in Atlanta, Georgia, with 19 of them working in counseling and running my own handyman business. However, I missed the snow of the North, so Wisconsin became my family's new home. I am married and have four daughters. I love being outside, riding motorcycles, fixing things, learning new things and meeting new people.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Mechanical Engineering, Penn State University</li> <li>Master's degree, Mechanical Engineering, Penn State University</li> <li>Master's degree, Professional Counseling, Richmont Graduate University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Outpatient Counseling, Mount Paran North Church</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Certified Professional Counseling Supervisor</li> <li>Certified Trauma Resolutions Therapist</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Christian Counselors</li> <li>Professional Counseling Association of Georgia</li> <li>Professional Counseling Association of Wisconsin</li> </ul>Oswald<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/richard-oswald-lpc.jpg?h=280&iar=0&w=280&sc_lang=en&hash=07E6DC8C4784E3E146B16A66D64F1E4F" alt="Richard Oswald LPC" width="280" height="280" DisableNVelocity="true" />Rich<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30181503Richard Oswald, L.P.C.1<img src="/-/media/national-files/images/hometown-health/2022/eyes-closed-glasses-airpod.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0918CCD77AF93AAD7BDF0CF0666A77A9" alt="Eyes closed, wearing glasses. using airpods" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller2/23/2022You may think you know why varicose veins develop, who's most at risk or the best treatment. Here's the truth behind 6 common varicose vein myths.6 varicose vein myths debunked<p>Varicose veins are twisted, enlarged and bulging veins that most commonly affect your legs. Nobody wants to develop these blue or purple, and sometimes painful, veins. Unfortunately, about half of adults do at some point in their lives. </p> <p>Varicose veins form when internal valves break down and allow blood to flow in the wrong direction down the leg and pool within the veins. This causes the vein to stretch and dilate, leading to swelling, aching and pain. To make matters worse, veins often can bulge more and more to hold the increasing amount of blood, which results in even more persistent discomfort.</p> <p>Many people think they know why varicose veins develop, who is most at risk or the best way to treat them.</p> <h3>Here's the truth behind 6 common varicose vein myths:</h3> <h4>Myth 1: Only women get varicose veins.</h4> <p>Women are more likely to develop the condition. Hormonal changes due to pregnancy or menopause may be a factor because hormones tend to relax vein walls. However, men are not immune to varicose veins, with as many as 45% of men developing them at some point. The No. 1 predictor is family history. If your mother or grandfather had varicose veins, you are more likely to develop them, regardless of whether you're male or female.</p> <h4>Myth 2: Varicose veins are an inevitable symptom of aging.</h4> <p>Not every person over a certain age develops varicose veins, and there are ways to prevent them. It is true that the risk of varicose veins increases with age as aging causes wear and tear on the valves in your veins that regulate blood flow.</p> <h4>Myth 3: Crossing your legs causes varicose veins.</h4> <p>Crossing your legs or wearing tight pants doesn't cause varicose veins. External pressure on your veins, like crossing your legs, is minimal and doesn't exert enough force to damage your veins. However, depending on the duration and location of the pressure, it can exacerbate the symptoms of varicose veins. Also, if you remain in the same position for long periods of time, it is more difficult for your blood to flow properly.</p> <p>Try to alternate between sitting and standing to move blood in your legs. Exercise and using the muscles in your legs can return blood from your legs to your core and improve symptoms of varicose veins.</p> <h4>Myth 4: Pregnancy causes varicose veins.</h4> <p>During pregnancy, the volume of blood in your body increases. While this change supports the growing fetus, it also can produce an unfortunate side effect: enlarged veins in your legs. Hormonal changes during pregnancy also may play a role.</p> <p>For most women, this is a temporary condition, and their veins return to their previous size after delivery.</p> <h4>Myth 5: Varicose veins are a cosmetic issue.</h4> <p>Varicose veins are not simply a cosmetic issue. At best, they are a cosmetic concern with few symptoms. More commonly, they lead to painfully swollen, aching and tired legs that worsen with even a minimal amount of exercise or standing. At worst, they indicate a progressive disease process called chronic venous insufficiency, which causes poor wound healing, ulcers and, in the most severe cases, can lead to amputation. Your health care provider should evaluate all varicose veins, especially symptomatic ones.</p> <h4>Myth 6: Varicose vein treatment is painful.</h4> <p>You may have heard stories about treatments in the past that included vein stripping or other invasive procedures. These painful treatments often had scarring and a longer recovery time. Technology has advanced, and many minimally invasive treatment options are available that can make a difference.</p> <p>Radiofrequency or laser ablation surgeries produce good results with little downtime. In these treatments, heat or light is used to damage the inside of the vein, ultimately causing it to collapse and fade away. Another option is sclerotherapy, which injects a solution that causes the vein to collapse. The process of destroying the veins begins immediately. Most people see full results in about two months with minor discomfort and no downtime.</p> <p>Many treatment options are available, so the first step is to decide that you want to treat this issue. Talk with your health care professional about vein issues you're experiencing.</p> <p><em><em>By Mayo Clinic Health System staff.</em></em></p><img src="/-/media/national-files/images/hometown-health/2022/hands-clasping-knee.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3E0C35DC2CD805E27FC07894805FF05A" alt="Hands clasping knee" width="660" height="370" DisableNVelocity="true" />SurgeryHaving surgery is a major event in your life. We know this and make every effort to keep you as comfortable as possible, focusing on you as an individual. Our surgeons and staff work as a coordinated team treating a wide variety of illnesses ranging from simple to complex. We offer comprehensive, advanced care and service to every patient.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller9/3/2020You're not alone if you're unsure if you should go to the Emergency Department or Urgent Care for an accident or illness. Learn about the differences so you're prepared next time the unexpected happens.Emergency vs. Urgent Care: What's the difference? <p>It's Saturday morning and your child fell while playing in the backyard. He can't put any weight on his rapidly swelling ankle, and he is sweating and crying in pain. Should you head to the Emergency Department or Urgent Care?</p> <p>If you have been in a similar situation and wondered which option is better, you are not alone. Although Mayo Clinic Health System has offered Urgent Care for more than 20 years, many people are confused about when to use it.</p> <h2>Here are a few differences between Emergency Departments and Urgent Care clinics:</h2> <h3>Severity of health problems</h3> <p>An Emergency Department treats life- or limb-threatening health conditions in people of all ages. It is the best option when you require immediate medical attention.</p> <p>Urgent Care is the middle ground between your primary care provider and the Emergency Department. If you have a minor illness or injury that can't wait until tomorrow, Urgent Care is the way to go. Also, it is a good option if you have illnesses or injuries without other symptoms, or if you do not have other underlying health conditions. For example, an earache can easily be treated in Urgent Care. However, if it is accompanied by a high fever (104 F or higher), or you have a history of cancer or are on immune-suppressing medication, it is important to have it checked out in the Emergency Department. </p> <h3>Hours and staff</h3> <p>Emergency Departments are staffed 24/7 with physicians, physician assistants, nurse practitioners and nurses trained in delivering emergency care. The team has quick access to expert providers in advanced specialties such as Cardiology, Neurology and Orthopedics. Emergency Departments also have the imaging and laboratory resources needed to diagnose and deliver care for severe and life-threatening situations.</p> <p>Typically, Urgent Care clinics are staffed with physician assistants, nurse practitioners and nurses. Although, some Urgent Care clinics have physicians on staff as well. Urgent Care providers can order basic labs and imaging tests, such as X-rays, to help them provide diagnoses and develop treatment plans. Urgent Care clinics have set hours and an established list of conditions treated. As a result, Urgent Care clinics often are less expensive and have shorter wait times than Emergency Departments.</p> <h3>Here are examples of types of conditions treated in Urgent Care clinics and Emergency Departments:</h3> <h4>Urgent Care clinic:</h4> <ul> <li>Back or muscle pain</li> <li>Bronchitis </li> <li>Cuts and minor burns</li> <li>Diarrhea </li> <li>Earache</li> <li>Skin conditions</li> <li>Sprains or joint pain</li> <li>Upper respiratory infection </li> <li>Urinary tract infections</li> <li>Vomiting </li> </ul> <h4>Emergency Department:</h4> <ul> <li>Chest pain or pressure</li> <li>Compound fracture (bone that protrudes through the skin)</li> <li>Head injuries</li> <li>Pneumonia</li> <li>Seizures</li> <li>Severe abdominal pain</li> <li>Shortness of breath </li> <li>Sudden, severe headache, or paralysis or weakness</li> <li>Uncontrolled bleeding </li> </ul> <p>Always call 911 and don't drive yourself to the Emergency Department if you are having difficulty breathing, shortness of breath, a life or limb injury, or signs of stroke or heart attack.</p> <p>Learn about your <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://mcforms.mayo.edu/mc4400-mc4499/mc4484-353.pdf" target="_blank" title="Opens in a new window.">options for same-day care</a>.</p> <p><em><a href="/providers/graham-king-md" target="_self" title="Opens in same window.">Graham King, M.D.</a></em><em>, is a </em><em><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></em><em> physician in </em><em><a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a></em><em>, Minnesota.</em></p><ul> <li>Community fitness outreach programs</li> </ul>M.D.<p>I enjoy caring for the health needs of families from prenatal care and pediatrics to adult medicine, and specialize in women's health and reproductive health. I focus on listening and hearing my patients, and forming partnerships with them in delivering their care.</p> <p>I am married to an elementary school teacher with four energetic boys who are active in community, school and sports. I enjoy playing guitar and piano, writing educational blogs and practicing healthful living. </p> <p>I am an 80s rock superfan and love going to concerts with my family and friends. I also enjoy Vikings, Twins, Wild and Maverick sports.</p><p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mercy Hospital</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Sutter Health Family Medicine Residency Program</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Family Medicine</li> <li>Mayo Clinic Quality Fellow, Bronze Level</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Medical Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>King<img src="/-/media/shared-files/images/medical-professionals/full/mankato/graham-king-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=78048D61A3A60EF1DF00C06F2F6CCBEE" alt="Graham King MD" width="280" height="280" DisableNVelocity="true" />{46521252-3F34-48F2-80D2-338AA6DD4C22}Graham<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14899019Graham King, M.D.1<img src="/-/media/national-files/images/hometown-health/2020/emergency-and-urgent-care.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EABD8F7ED3A8BFA89F154E49C239C7ED" alt="Emergency and Urgent Care" width="660" height="370" DisableNVelocity="true" />Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller1/3/2025HoLEP is a minimally invasive laser procedure to treat an enlarged prostate. Learn about its benefits, including fast recovery and no hospital stay.Laser-based prostate procedure treats BPH<p>Advancements in surgical technologies continue to make procedures safer by reducing operative and overall recovery time.</p> <p>One such urological procedure proven to have both short- and long-term benefits is the holmium laser enucleation of the prostate or HoLEP. This minimally invasive procedure is currently being performed at <a href="/locations/mankato" target="_self" title="Opens in same window.">Mayo Clinic Health System in Mankato</a>, one of only two organizations that offer the procedure in Minnesota.</p> <h4>HoLEP procedure</h4> <p>HoLEP is a treatment option for obstructive urinary tract symptoms due to an enlarged prostate — a condition known as benign prostate hyperplasia or BPH. The procedure uses a specialized scope and laser to remove tissue that is blocking urinary flow through the urethra. The tissue is excised in two or three pieces that easily can be removed through the urethra.</p> <p>Unlike similar prostate surgical procedures performed for prostates, HoLEP does not require any abdominal incisions. The result is faster recovery and avoidance of inpatient hospitalization for monitoring.</p> <h4>HoLEP benefits</h4> <p>The biggest advantage to choosing HoLEP is its minimally invasive nature — meaning a lower risk of complications, symptom relief and shortened recovery time. Often (85% of the time), the urinary catheter can be removed within 24 hours of the procedure, compared to 5-7 days with other techniques. Many patients can resume normal daily activities within a few days.</p> <p>Long term, HoLEP greatly improves the health and quality of life of patients. For patients in complete urinary retention, which requires catheters to keep the bladder empty and decompressed, this is one of the best options. Without surgical intervention, patients with complete urinary retention require long-term forms of catheterization to prevent infectious complications and deteriorations in kidney function. The procedure allows the patients to urinate again, immediately eliminating the need for a catheter.</p> <p>Talk with your primary care provider and make an appointment if you are having trouble urinating and are looking for treatment strategies.</p> <h4>Read more about prostate and men's health:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/5-facts-about-prostate-specific-antigen-psa-tests" target="_self" title="Opens in same window.">Get 5 facts about prostate specific antigen (PSA) tests</a>.</li> <li><a href="/hometown-health/speaking-of-health/mens-health-checkups-and-screenings-are-key" target="_self" title="Opens in same window.">Learn why checkups and screenings are important for men</a>.</li> <li>Learn about prostate cancer risks and treatment.</li> </ul> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2020/grey-haired-man-on-laptop-having-breakfast.jpg?h=370&iar=0&w=660&sc_lang=en&hash=33DC5889B5F4EEF117C154ECCC4C30F2" alt="Grey haired man on laptop having breakfast" width="660" height="370" DisableNVelocity="true" />Prostate HealthProstate cancer is the most common cancer diagnosed in men. You may have friends or family members who have been diagnosed with prostate cancer, and this may make you wonder about what you can do for prostate cancer prevention.Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Dawn Haller10/4/2021Put up your best defense by scheduling a flu vaccination through the online patient port or the Mayo Clinic App — it's convenient. Select the date, time and location that's best for you.Schedule flu vaccinations through patient portal, Mayo Clinic App<p>It's time to schedule flu vaccination appointments.</p> <p>It's easy if you are a Mayo Clinic Health System patient. You can schedule these appointments using the patient portal or the Mayo Clinic App. This option is available for all patients 6 months and older.</p> <p>If you are a parent or guardian, you can schedule for a child 12 years or younger using the child's account. If you need to create this account, you can select the child's name and use the "Add Account" feature. If your child is between 13 and 17, he or she will need to have his or her own account to schedule a flu vaccination appointment.</p> <p>If you prefer, you can request an appointment by calling your primary care provider's office.</p> <h2>Scheduling on the web</h2> <h3>Once you have logged in to your portal account, you should:</h3> <ul> <li>Go to "Appointments and Admissions."</li> <li>Select the "New Appointment" tab.</li> <li>Select the "Flu Immunization" button.</li> </ul> <p>Possible times, dates and locations for the appointment will appear, and you can schedule your appointment by following the online prompts. Finalize your appointment by selecting "Schedule Now."</p> <h2>Scheduling on the Mayo Clinic App</h2> <h3>When using the Mayo Clinic app, you should: </h3> <ul> <li>Select "Appointments."</li> <li>Select "Request Appointment Now."</li> <li>Select the "Flu Immunization" button.</li> </ul> <p>Possible times, dates and locations for the appointment will appear, and you can schedule your appointment by following the online prompts. Finalize your appointment by selecting "Schedule Now."</p> <h3>Final steps</h3> <p>Whether you're using the portal on the web or Mayo Clinic app, you will be able to verify the information that you provided before you scheduled your appointment. Once your appointment is scheduled, it will appear in the portal and on the Patient Appointment Guide as a scheduled appointment.</p> <h2>Benefits of online scheduling</h2> <p>Online scheduling lets you choose your preferred appointment times from a range of options. By seeing the scheduling options available, you can take your time to pick the most convenient appointment time, date and location. You can schedule your appointment from home or after business hours, or while at work, shopping or running other errands.</p> <p>You may find it convenient to schedule the appointment on a day you are already at Mayo Clinic Health System for another reason. You will need to make sure you include enough time to get to all of your appointments and not schedule appointments too near each other.</p> <p>You also can schedule appointments for other family members if you have caregiver access to portal accounts for those family members.</p> <h3>Watch this video to learn how to use the patient portal to schedule an appointment:</h3> <iframe id="kaltura_player" src="https://cdnapisec.kaltura.com/p/1825021/sp/182502100/embedIframeJs/uiconf_id/29327221/partner_id/1825021?iframeembed=true&playerId=kaltura_player&entry_id=1_zgic8ew5&flashvars[streamerType]=auto&flashvars[localizationCode]=en&flashvars[leadWithHTML5]=true&flashvars[sideBarContainer.plugin]=true&flashvars[sideBarContainer.position]=left&flashvars[sideBarContainer.clickToClose]=true&flashvars[chapters.plugin]=true&flashvars[chapters.layout]=vertical&flashvars[chapters.thumbnailRotator]=false&flashvars[streamSelector.plugin]=true&flashvars[EmbedPlayer.SpinnerTarget]=videoHolder&flashvars[dualScreen.plugin]=true&flashvars[hotspots.plugin]=1&flashvars[Kaltura.addCrossoriginToIframe]=true&&wid=1_r0kke1zj" width="400" height="285" allow="autoplay *; fullscreen *; encrypted-media *" sandbox="allow-forms allow-same-origin allow-scripts allow-top-navigation allow-pointer-lock allow-popups allow-modals allow-orientation-lock allow-popups-to-escape-sandbox allow-presentation allow-top-navigation-by-user-activation" frameborder="0" title="Kaltura Player"></iframe> <p> </p> <h2>Creating a patient portal account</h2> <p>You can easily <a href="/patient-online-services" target="_self" title="Opens in same window.">create an account</a> if you don't have one. Click on "Create your account." You also can download the Mayo Clinic App from the Apple and Google Play app stores.</p><img src="/-/media/national-files/images/hometown-health/2020/online-scheduling-with-a-laptop.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E380387D4CED8EB1FBF946BF9D4C28C5" alt="Online scheduling with a laptop" width="660" height="370" DisableNVelocity="true" />InfluenzaInfluenza is a viral infection that attacks your respiratory system — your nose, throat and lungs. Influenza, commonly called the flu, is not the same as the stomach "flu" viruses that cause diarrhea and vomiting.Patient PortalStaying engaged in your healthcare is important. The patient portal is a free, secure and convenient online resource that connects you to your healthcare team and helps you manage your health from the comfort of your home or anywhere else.Immunizations<p>Disease prevention is crucial to your health. Getting vaccinated is one of the best ways to maintain good health, and protect you and those you care about against infectious diseases. Vaccinations offer protection against serious diseases by stimulating the immune system to create antibodies against certain bacteria or viruses.</p><br/><p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infectious-diseases/in-depth/vaccine-guidance/art-20536857" target="_blank" title="Opens in a new window.">Get vaccine guidance from Mayo Clinic</a>, including benefits, safety, side effects and what to know about recommended vaccines for babies, children, teens, adults and during pregnancy. For recommended vaccines based on age, refer to the <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/adult" target="_blank" title="Opens in a new window.">adult</a> or <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/child" target="_blank" title="Opens in a new window.">child and adolescent</a> schedules.</p><br/><p>Review the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/coronavirus-covid-19/history-disease-outbreaks-vaccine-timeline" target="_blank" title="Opens in a new window.">history of infectious disease outbreaks and vaccines timeline</a> for information about major disease outbreaks, epidemics and pandemics, and the impact of vaccines and research.</p>Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Dawn Haller10/14/2020Do you recall the good feelings you have when you hear an old favorite song? Explore the ways you can use music to help you heal and be well during challenging times.4 tips for making music good medicine<p>Music has been a part of humanity for as long as humanity has existed. Archeologists have unearthed relatively complex bone instruments greater than 40,000 years old. Certainly, human ancestors likely were making music in more rudimentary ways even before this. It is no surprise then that music is so fundamental to development as humans and their continued psychological well-being.</p> <p>There's no doubt the COVID-19 quarantine and the difficulties people all have experienced recently have taken a toll on mental health. Music is one tool to use ease the strain on your mental health, and help you to recover in the future.</p> <p>No one can tell a person exactly how to enjoy music. This is because music preferences are as unique as each person.</p> <p>Music therapy is field of medicine where music is used to treat various conditions, much as a physical therapist might treat a patient. You can use some of their techniques to inspire your own healing and manage your mental health. These techniques are wide ranging. No matter your preferences for music, you can make activities like these work for you.</p> <h2>Here are 4 tips to use music to help you heal and be well:</h2> <h3>1. Be creative with music.</h3> <p>Performing music often is more powerful than listening. If you have the skill, you should try to perform music. You don't need to be a classically trained musician, and you don't need an audience. Sure, you can sit down and play the piano, but belting out a tune in the shower or in your car likely is just as helpful. Whistling is performing music, too. Getting a group of people together, using social distancing, to play kazoos, rarely ends without laughter, which also is powerful medicine. However you do it, find a way to make music.</p> <h3>2. Build and strengthen bonds with music.</h3> <p>Music has always been a social bonding activity. If you aren't comfortable making your own music, you can make listening more powerful by listening together. With quarantine, this takes creativity. Try listening to a song together on Facetime with a friend or playing music that you and a neighbor enjoy. If you and another person have a song that you share as your special song, call him or her ― or send him or her the song to listen to ― and then call and talk when the song is done. If you are quarantined together, listen together.</p> <h3>3. Improve mood with music.</h3> <p>Music often is linked to some of our deepest and most resilient memories and emotions. If you are feeling down, think back to music you listened to during a happier time. Often this is music from your youth. Whatever this music is, listen to it, and it may lighten the mood. </p> <h3>4. Move to music.</h3> <p>In many cultures, music and dance are closely linked, so much so that one seems incomplete without the other. So listen or perform music and dance. Do it with a partner if you can, but alone will do, and you don't need an audience for this either. We all need to move more than we do, even in normal times. While stuck in quarantine, this is doubly true, and evidence shows that exercise also improves mental health. There are many ways ― and no wrong way ― to move with music. Many places are offering things like online movement and dance classes, and other ways to move to music and connect to people online. You don't need anything fancy. If you can find a way to hear music and move your body to it, then do it.</p> <p>There are many other ways to fit music into your lives. Let my suggestions be motivation for your own creativity. Music has always been a refuge for people during the most difficult times, and it can certainly help during the COVID-19 pandemic.</p> <p>So sing, dance, play and connect to make each day a little better.</p> <p>Get more <a href="/topics/covid-19" target="_self" title="Opens in same window.">tips on managing COVID-19</a> and <a href="/topics/behavioral-health" target="_self" title="Opens in same window.">mental health</a>.</p><img src="/-/media/national-files/images/hometown-health/2023/guitarist-playing-with-people-clapping.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F62322AA8FC558F43E1C1F286D13D0FB" alt="Guitarist playing with people clapping" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Dawn Haller10/12/2020Many people ask whether caffeine can treat or trigger a headache. Learn how your morning cup of joe actually can do both.Does caffeine treat or trigger headaches?<p>Many people ask whether caffeine can treat or trigger a headache. The answer is that caffeine can do both.</p> <h2>Caffeine can provide relief for a headache.</h2> <p>During a headache, blood vessels swell, tighten or go through other changes, causing an increase in blood flow around the brain. This increased blood flow pressures surrounding nerves, which send pain messages to the brain. This brings on the headache.</p> <p>Caffeine has vasoconstrictive properties, meaning that blood vessels narrow to restrict blood flow, thereby alleviating the pain. Also, when caffeine is taken in combination with pain medicines, such as aspirin, ibuprofen or acetaminophen, it increases the absorption and strength of the medication to provide faster relief.</p> <h2>Caffeine can trigger a headache.</h2> <p>When caffeine is consumed regularly, the body becomes dependent on its effects. And because caffeine narrows the blood vessels that surround the brain, when consumption is stopped, the blood vessels enlarge. This causes an increase in blood flow around the brain and pressures surrounding nerves. This can then trigger what is known as a caffeine withdrawal headache. These headaches can last for a couple of weeks because it takes the body a while to adjust to not having caffeine in its system.</p> <h2>What should you do?</h2> <p>Pay attention to how much caffeine you consume and how it affects you. Keep track of when your headaches occur and what seems to help or hinder them. If you have frequent headaches, consider slowly reducing your caffeine intake and consuming it in moderation.</p> <p><em><a href="/providers/kelli-tornstrom-cnp-apnp" target="_self" title="Opens in same window.">Kelli Tornstrom</a> is a nurse practitioner in <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">Neurology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p>C.N.P., A.P.N.P.<p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Winona State University via Mayo School of Health Science Clinical Residency Program</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Nurses Credentialing Center as an Adult Gerontological Acute Care Nurse Practitioner </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Nurse Practitioners</li> <li>American Nurses Association</li> <li>American Academy of Neurologic Nurses</li> <li>American Heart/Stroke Association</li> <li>Sigma Theta Tau International, Kappa Mu Chapter</li> </ul>Tornstrom<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/kelli-tornstrom-cnp-apnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=34D4C89D7DFE89811028AD0FB23FEA58" alt="Kelli Tornstrom, C.N.P., A.P.N.P." width="280" height="280" title="Kelli Tornstrom, C.N.P., A.P.N.P." DisableNVelocity="true" />Kelli<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13191047Kelli Tornstrom, C.N.P., A.P.N.P.1<img src="/-/media/national-files/images/hometown-health/2020/cup-of-coffee-on-coffee-beans.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3D7BA2CDF5BF9E24E27C595745CB99F0" alt="Cup of coffee on coffee beans" width="660" height="370" DisableNVelocity="true" />HeadacheHeadache is pain in any region of the head that feels like a sharp pain, throbbing sensation or dull ache. It may develop gradually or suddenly, and last for minutes or days.Dawn Haller10/29/2020Alcohol sales are up since the start of the COVID-19 pandemic. So if you're reaching for a bottle of wine at the end of the day, how much is too much? Find outHow COVID-19 has changed alcohol use<p>Life has changed dramatically since March when communities began enacting stay-at-home orders to slow the spread of COVID-19. As many restaurants and bars closed, at-home alcohol sales increased, according to data compiled by The Nielsen Company (US) LLC.</p> <p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/biographies/karpyak-victor-m-m-d-ph-d/bio-20054628?mc_id=us&utm_source=newsnetwork&utm_medium=l&utm_content=content&utm_campaign=mayoclinic&geo=national&placementsite=enterprise&cauid=100721&_ga=2.250347974.1145733928.1598371880-2046122319.1596555926" target="_blank" title="Opens in a new window.">Victor Karpyak, M.D., Ph.D.</a>, a Mayo Clinic psychiatrist and addiction researcher, says using alcohol to celebrate or relieve stress is an age-old human trait, but <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/alcohol-use-disorder/symptoms-causes/syc-20369243" target="_blank" title="Opens in a new window.">overusing alcohol</a> as a coping mechanism during these difficult times has consequences.</p> <h4>Motives for drinking</h4> <p>People may choose to drink for many reasons, but overall motives tend to fall into two main categories: enhance positive feelings or suppress negative feelings. During the COVID-19 pandemic, both motives can play a role in drinking more than usual.</p> <p>"First is related to the stress of dealing with the restrictions of COVID. We have a natural desire to be with friends or visit attractions, or just to get out of your house," says Dr. Karpyak.</p> <p> Drinking suppresses these negative emotions of missing activities or loved ones, and overall feelings of loneliness.</p> <p>The second motive to drink alcohol during this time is that "people are trying to achieve something that has positive connotation during this time," says Dr. Karpyak. People may drink more to enhance the feelings associated with the positive news or artificially create positive feelings.</p> <p>There are gender differences in drinking motives, as well. Men are more likely to drink alcohol to enhance positive feelings, while women are more likely to drink to suppress negative feelings, according to Dr. Karpyak.</p> <h4>Drinking levels</h4> <p>The <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.niaaa.nih.gov/" target="_blank" title="Opens in a new window.">National Institute on Alcohol Abuse and Alcoholism</a> defines moderate drinking as up to one drink per day for women and up to two drinks per day for men. And the overall current <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.rethinkingdrinking.niaaa.nih.gov/How-much-is-too-much/Is-your-drinking-pattern-risky/Drinking-Levels.aspx" target="_blank" title="Opens in a new window.">recommendations</a> are no more than 14 drinks per week and no more than four drinks per occasion for men, and no more than seven drinks per week and no more than three drinks per occasion for women.</p> <p>"If it becomes three or four drinks today, and it is, again, three or four drinks tomorrow, then very easily we start to hit above the weeklong threshold. And this is what needs to be an alarming sign," says Dr. Karpyak.</p> <h4>Warning signs</h4> <p>An escalating pattern of drinking may be a potential sign of alcohol abuse and development of addiction, which affects relationships and the body.</p> <h5>Here are common warning signs according to Dr. Karpyak:</h5> <ul> <li>Increased frequency in drinking alcohol</li> <li>Increased alcohol consumption</li> <li>Use despite concerns expressed by others</li> <li>Use despite negative consequences on social or other areas of functioning</li> <li>Use despite behavioral problems, such as acting inappropriately, or putting yourself or others into dangerous situations</li> </ul> <p>The COVID-19 pandemic has changed some social behavior expectations as many traditional in-person social activities have been canceled or limited. "This gives some people a sense that drinking at home is OK, while in other circumstances, these people would have been concerned or received negative feedback due to consequences of their drinking," says Dr. Karpyak. This can lead to some people drinking more than they would have previously.</p> <h4>How to help</h4> <p>If you are concerned about your drinking or a loved one's drinking during the pandemic, there are some things you or your loved one can do:</p> <ul> <li><strong>Get active.</strong><br /> To avoid relying on alcohol to relive pressure, find ways to occupy your mind and time in a productive way, such as exercising, practicing hobbies, or talking with friends and family. "Don't rely on passive entertainment like watching TV," says Dr. Karkyak. "Keep different healthy activities until you find something that is enjoyable." Seek out healthier alternatives for <a href="/hometown-health/speaking-of-health/5-tips-to-manage-stress" target="_self" title="Opens in same window.">managing stress and anxiety</a>.</li> <li><strong>Assess your habits and symptoms</strong>.<br /> Dr. Karpyak recommends online self-assessment tools created by the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.niaaa.nih.gov/" target="_blank" title="Opens in a new window.">National Institute on Alcohol Abuse and Alcoholism</a> to help you determine if the drinking is escalating, and causing distress or harm.</li> <li><strong>Share your concerns</strong>.<br /> Have an honest, clear and direct conversation with your loved one. "Use specifics, facts and evidence to bring this concern to his or her attention," says Dr. Karpyak. "Don't be judgmental. Stick to the facts." If you don't have a trusting relationship with the person using, invite another person who is respected and trusted to address the concern."</li> <li><strong>Talk with a primary care provider.</strong><br /> "Many people carry trust in their primary care providers, and they have knowledge and tools to assess for presence of alcohol abuse, such as tests that detect changes in liver function or increased size in red blood cells," say Dr. Karpyak. "They can deliver this message in a nonjudgmental way based on the facts and facilitate referral for specialist evaluation, if necessary."</li> </ul> <p>If you or a loved one is struggling with alcohol use, do not hesitate to reach out for help during the COVID-19 pandemic.</p><img src="/-/media/national-files/images/hometown-health/2020/hand-holding-alcoholic-drink.jpg?h=370&iar=0&w=660&sc_lang=en&hash=85D0F18B3A83238C173DA8BD4751DE9A" alt="Hand holding alcoholic drink" width="660" height="370" DisableNVelocity="true" />COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller10/12/2022Now more than ever, it's important to schedule flu vaccinations for your entire family. You can help prepare your children for getting a shot with these tips.Preparing kids for a flu shot: Tips to help parents<p>Cold and flu season is approaching, and that means it's time for <a href="/hometown-health/featured-topic/dont-skip-your-flu-shot-this-year" target="_self" title="Opens in same window.">flu shots</a>.</p> <p>The Centers for Disease Control and Prevention and the American Academy of Pediatrics recommend flu shots for children 6 months and older to protect themselves and their friends and family from the flu. There are two options available — a shot or nasal mist — that your family can use to prevent complications from the flu, such as pneumonia and bronchiolitis.</p> <p>The flu shot is safe to administer to your child. It does not cause the flu, but side effects can occur during the first one to two days, including mild soreness where the shot was administered and a mild fever or aching.</p> <p>The virus can be found in your child's nose and throat, and it can be transmitted by anyone. It can spread by kissing, touching and holding the hands of other infected people. The germs can stay on surfaces for many hours, or spread through the air when a person coughs or sneezes.</p> <p>The flu can change from year to year. Therefore, people do not stay immunized for more than a season. It's important to <a href="/hometown-health/speaking-of-health/expect-a-different-flu-season" target="_self" title="Opens in same window.">get the flu shot each year</a> to stay vaccinated for each flu season, which runs from November to April. The flu shot is the most effective means of preventing the flu and its complications.</p> <h2>Honesty and distraction can help</h2> <p>I recommend being honest with your child that an appointment will include a shot. This can be scary for a child, but children do best when they know what to expect. The nurses in the clinic have different options to help with discomfort, including a bee-shaped device that vibrates to distract your child and an ice pack for numbing skin. Other options include a topical anesthetic spray, numbing cream and oral sugar solution for infants.</p> <p>In addition to being honest with kids about needing a shot, bringing something to distract your child may help, such as a favorite video you can pull up on your phone.</p> <p>While I don't always recommend a treat after a flu shot appointment, depending on the child's age, an incentive — like ice cream after an appointment — can work.</p> <p>Our nursing staff is skilled at making kids feel secure and having parents as part of the process. Children will have forgotten all about it within a couple of hours of this little poke.</p> <h2>When is flu season?</h2> <p>Traditionally, flu season peaks in February, with December and March being the second and third most common peak months, respectively. This is why it often feels like flu season drags on, and many people continue to catch and spread the flu.</p> <p>Healthy kids can bounce back faster than adults, but kids in day care or school often get sick more often. While this may build their immune system, it can be hard on families.</p> <p>To stay as healthy as possible, I recommend that families maintain healthy habits, including hand-washing, getting plenty of sleep and eating well — in addition to the flu shot — to help prevent getting sick. This is especially important for specific populations, including infants and young children, pregnant women, the elderly and those with compromised immune systems, such as those treated with chemotherapy or an organ transplant. These groups are at higher risk for flu-related complications.</p> <p>There is no reason not to get the flu shot unless your provider recommends against it. Otherwise, the benefits of the flu shot far outweigh the risk of serious illness.</p> <h2>To avoid the flu:</h2> <ul> <li>Wash your hands and teach your kids to do the same. Wash hands thoroughly and frequently with warm water and soap. Do this before leaving the bathroom, eating or touching your face. A good rule of thumb is to wash hands for 20 seconds — about as long as it takes to sing the ABCs. Learn how to <a href="/hometown-health/speaking-of-health/clean-up-your-hand-washing-skills" target="_self" title="Opens in same window.">clean up your hand-washing skills</a>.</li> <li>Cover your cough with the crook of your elbow, and teach your kids to do the same.</li> <li>Stay home from work or school if you're ill.</li> <li><a href="/hometown-health/speaking-of-health/the-facts-about-vaccinations" target="_self" title="Opens in same window.">Keep vaccines current for your family</a>.</li> </ul> <p>Learn more about <a href="/topics/influenza" target="_self" title="Opens in same window.">flu prevention and treatment</a>.</p> <p><em><a href="/providers/jennifer-johnson-do" target="_self" title="Opens in same window.">Jennifer S. Johnson, D.O.</a>, is a physician in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Obesity management</li> <li>Preventive medicine</li> </ul>D.O.<p>I practice a whole-person approach to medicine, focusing on helping patients achieve health across their lifespan. </p> <p>I grew up in Kansas, and have lived in the Mankato area since 2005. I'm married, have four kids and a dog. When I'm not working, I enjoy cooking and spending time with family.</p><p><strong>Education</strong></p> <ul> <li>Kansas City University Osteopathic Medical School  </li> </ul> <p><strong>Internship</strong></p> <ul> <li>University of Minnesota-Mankato</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, University of Minnesota-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Diplomate, American Board of Obesity Medicine</li> <li>Family Practice, American Board of Osteopathic Family Physicians</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Osteopathic Family Physicians</li> <li>American Osteopathic Association </li> <li>Minnesota Medical Association </li> <li>Minnesota Osteopathic Medical Society </li> <li>Obesity Medical Association</li> </ul> <p><strong>Academic Appointments</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Johnson<img src="/-/media/shared-files/images/medical-professionals/full/mankato/jennifer-johnson-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=873658AFB998B5C1BD351A8B228A734B" alt="Jennifer Johnson DO" width="280" height="280" DisableNVelocity="true" />{876CA4AF-3CF4-4F4D-8D4B-5C3EBAEDB74F}Jennifer<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14617781Jennifer Johnson, D.O.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{94B2E140-AEF8-44BA-B6A9-4538B77501BC}|{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}<img src="/-/media/national-files/images/hometown-health/2023/parent-holding-child-with-fall-leaf.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C2CD17BE2D45BC8906D0548D2FFD43DE" alt="Parent holding child with fall leaf" width="660" height="370" DisableNVelocity="true" />InfluenzaInfluenza is a viral infection that attacks your respiratory system — your nose, throat and lungs. Influenza, commonly called the flu, is not the same as the stomach "flu" viruses that cause diarrhea and vomiting.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller10/27/2020Surgery often is part of breast cancer treatment plans. Learn about the two main surgical procedures and the reasons why your surgeon may recommend one options over the other for you.Surgical options to remove breast cancer<p>For people diagnosed with breast cancer, surgery will likely be a part of treatment. Breast cancer surgery will remove the tumor and any surrounding area that may be affected. Successful removal of the cancerous tumor during surgery lowers the chance of it spreading and recurring. Breast cancer surgery also can be used in combination with other treatments, such as chemotherapy, endocrine therapy and radiation therapy.</p> <h2>There are two main surgical procedures for breast cancer ― either of which may include removing some lymph nodes:</h2> <h3>Lumpectomy</h3> <p>Lumpectomy is a surgical procedure that removes the cancer or other abnormal tissue from the breast. In this procedure, only a portion of the breast is removed, and a small amount of normal tissue around the lump also is taken to ensure the cancer and any other abnormal tissue is removed. Lumpectomy is also called breast-conserving surgery and is an option to consider if you want to preserve your breast, and it's recommended if the cancer is believed to be small and at an early stage. </p> <h3>Mastectomy</h3> <p>Mastectomy is a surgical procedure that removes the breast. A unilateral mastectomy removes one breast and a bilateral mastectomy removes both breasts.</p> <h4>A mastectomy is recommended if:</h4> <ul> <li>Lumpectomy is not an option or if you had a lumpectomy and the cancer is still present.</li> <li>The tumor is large relative to the size of the overall breast.</li> <li>There are two or more tumors in separate areas of the breast.</li> <li>A breast biopsy identified malignant-appearing calcium deposits throughout the breast.</li> <li>The cancer has returned after completing radiation treatment to the breast.</li> <li>You are pregnant and radiation creates a significant risk to your unborn child.</li> <li>A gene mutation gives you a high risk of developing a second cancer in the breast.</li> <li>You have a connective tissue disease, such as scleroderma or lupus, and will have difficulty tolerating the side effects of radiation.</li> </ul> <p>A newer mastectomy technique, called skin-sparing mastectomy or nipple-sparing mastectomy, can preserve breast skin and allow for a more natural breast appearance following the surgical procedure. Breast reconstruction — surgery to rebuild shape and size to the breast — may be performed at the same time as the mastectomy or later in a separate procedure. New techniques, called oncoplastic surgeries, also can enhance the cosmetic appearance of the breast after surgery.</p> <h3>In this video, Rebekkah Frunzac, M.D., explains how the right surgical approach can minimize scars — and reminders — of your surgery:</h3> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/fHD0krt1z6U" title="Ask Mayo Clinic Health System – Breast Cancer Surgery Cosmetic Options" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <h2>Sentinel lymph node biopsy</h2> <p>Depending on the stage of the breast cancer, the surgeon may recommend doing a sentinel lymph node biopsy during the surgery. Sentinel lymph node biopsy is a common procedure used to evaluate breast cancer to determine if the cancer has spread from the primary tumor location into the lymphatic system.</p> <p>Sentinel nodes are the first few lymph nodes into which a tumor drains. During a sentinel lymph node biopsy, a tracer material is injected to help the surgeon locate the sentinel nodes during the surgery. Once located, they are removed and analyzed in a laboratory. If the sentinel nodes are free of cancer, then it is unlikely the cancer has spread and the removal of additional lymph nodes is not necessary. If the biopsy shows cancer, the physician may recommend removing additional lymph nodes.</p> <p>Determining which surgical procedure is best for you will depend on several factors, including the type of cancer, size and stage of the cancer, and your personal preference. Discuss these factors with your physician to choose the best option for you.</p> <p><a href="/providers/m-kathleen-christian-md" target="_self" title="Opens in same window."><em>M. Kathleen Christian, M.D.</em></a><em>, is a <a href="/services-and-treatments/surgery" target="_self" title="Opens in same window.">surgeon</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Atypical hyperplasia of the breast</li> <li>Breast cancer surgery</li> <li>Breast cysts and lumps</li> <li>Breast duct excision</li> <li>Breast fibroadenoma</li> <li>Breast surgery</li> <li>BRCA gene mutation</li> <li>Ductal carcinoma in situ</li> <li>Gynecomastia (enlarged breasts in men)</li> <li>Male breast cancer</li> <li>Mastectomy</li> <li>Oncoplastic breast surgery</li> <li>Nipple-sparing mastectomy</li> <li>Sentinel lymph node surgery</li> </ul>M.D.<p>I approach each patients concerns with compassion and understanding. Currently, I am a surveyor for the Commission on Cancer and the National Accreditation Program for Breast Centers. This experience with breast cancer care, coupled with the ever-changing advances in medicine, encourages open dialogue between myself and my patients to discuss the best treatment options and a plan moving forward that meets their needs. The surgical team and I deliver care that is based on new and proven techniques backed by research. Our team prides itself on ensuring our patients have quick, easy access to care, and each and every patient receives individualized, focused care leveraging Mayo Clinic's multidisciplinary breast cancer experts.</p> <p>I enjoy spending time with my family in the Coulee Region. I also am an avid bicycler who enjoys the scenic country roads.</p><p><strong>Medical School</strong></p> <ul> <li>University of Kansas Medical School in Wichita</li> </ul> <p><strong>Residency</strong></p> <ul> <li>University of Kansas Medical School in Wichita</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Surgery</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Board of Surgery</li> <li>American College of Surgeons</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Surgery, Mayo Clinic College of Medicine and Science</li> </ul>Christian<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/m-kathleen-christian-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=EFE38D07DF5E7E2D40BE10B08A82E13D" alt="M Kathleen Christian MD" width="280" height="280" DisableNVelocity="true" />{CE7D8545-C15E-4F9C-B392-D9D91D9C6695}M. Kathleen<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11213574M. Kathleen Christian, M.D.1{0DD9D3C9-86C5-47FC-A2CF-8AEEA4717B70}<img src="/-/media/national-files/images/hometown-health/2020/provider-discussing-breast-cancer-surgical-options.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2F94A42044D77BDA1C77C63311CB0787" alt="Provider discussing breast cancer surgical options" width="660" height="370" DisableNVelocity="true" />Breast CancerBreast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the U.S. It can occur in men and women, but it's far more common in women.SurgeryHaving surgery is a major event in your life. We know this and make every effort to keep you as comfortable as possible, focusing on you as an individual. Our surgeons and staff work as a coordinated team treating a wide variety of illnesses ranging from simple to complex. We offer comprehensive, advanced care and service to every patient.Dawn Haller11/24/2020The joys and stresses of the holidays can lead to overeating. Get seven tips to help you can enjoy your special treats in a healthier way.7 tips for reining in holiday overeating<p>The holidays are a time of celebration, and the foods served during this time can remind us of happy memories and lost loved ones. As a dietitian, I believe in good food and enjoying your holiday experiences. It can be a difficult time if you are on a diet or trying to follow a healthy diet. Coupled with holiday stress and high-calorie foods, it can be difficult to avoid unwanted holiday weight.</p> <p>All is not lost.</p> <h2>Here are 7 things you can do to enjoy your holiday treats in a healthier way:</h2> <h3>1. Don't skip meals.</h3> <p>Skipping meals may seem like a good way to reduce the amount of calories you consume, but is likely to make you eat more food faster when you finally do eat. Make sure to keep your regular meal schedule so your body can trust you to provide.</p> <h3>2. Fill your plate with colors.</h3> <p>Aim to cover half of your plate with colorful, festive fruits and vegetables. This will increase the nutritional value of your meal, help you feel full quickly and decrease the number of calories you consume.</p> <h3>3. Eat slowly, and savor your food.</h3> <p>Don't be too quick to scarf down your food. Learn to savor every bite. Try using every few minutes to focus on a different aspect of your meal. Using all the senses will help you not only enjoy your food more thoroughly, but also extend the time it takes to eat.</p> <h3>4. Appreciate special treats.</h3> <p>Many celebrations occur only once a year and are accompanied with foods that are not available other times of the year. Pick one or two foods that are special for you and take your time to savor those foods. Having a special treat once a year will not make or break your weight, so enjoy a few but skip the rest.</p> <h3>5. Choose drinks wisely.</h3> <p>Many holiday drinks are high in calories or sugar, and it's easy to have multiple drinks without thinking. Stick with low- or no-calorie drinks like water, tea or sparkling water, and reserve your calories for the foods you enjoy instead.</p> <h3>6. Listen to your body's fullness signals.</h3> <p>Pay close attention to how you feel while eating. Eating until we are full does not mean eating until we are sick. Choose to slow down and stop eating when you feel you are getting full. This may even mean waiting a few minutes to see how you feel before finishing your plate or getting second helpings.</p> <h3>7. Pick a holiday food mantra.</h3> <h4>When you are tempted to keep eating simply because the holiday foods are special and taste so good, use these mantras to help:</h4> <ul> <li>I can make this food again anytime I want.</li> <li>The leftovers will be delicious.</li> <li>I choose to enjoy this meal, and I look forward to the same treats next year.</li> </ul> <p>Find additional <a href="/topics/weight-loss-and-bariatric-surgery" target="_self" title="Opens in same window.">healthy weight resources</a> to help you reach your goals.</p> <p><em>By Mayo Clinic Health System staff. </em></p><img src="/-/media/national-files/images/hometown-health/2020/thanksgiving-meal.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3AA832DDF4C0560755A57B903A39282C" alt="Thanksgiving meal with turkey, Brussel sprouts and apple pie" width="660" height="370" title="Thanksgiving meal with turkey, Brussel sprouts and apple pie" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller11/1/2023The average adult consumes more than 4,000 calories during a holiday meal. If you follow a low-cholesterol diet, you still can enjoy foods you love. Here’s how to wisely plan your food choices.Follow a cholesterol-lowering diet during the holidays<p>You may be adding annual celebrations to your calendar this time of the year, and many of those gatherings include delicious foods. Holiday encourage events tend to encourage people to overindulge in holiday goodies that often are high in calories and fat. This is because some foods are only served during the holidays, and you want to experience the tastes and memories associated with holiday favorites.</p> <p>However, what you eat and drink affects your health. This includes your cholesterol and triglyceride levels. If you have a high amount of cholesterol in your blood, your healthcare team may recommend following a cholesterol-lowering diet. <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800" target="_blank" title="Opens in a new window.">High cholesterol</a> could cause your heart arteries to harden, a condition called <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/arteriosclerosis-atherosclerosis/symptoms-causes/syc-20350569" target="_blank" title="Opens in a new window.">atherosclerosis</a>, which could lead to <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/coronary-artery-disease/symptoms-causes/syc-20350613" target="_blank" title="Opens in a new window.">coronary artery disease</a>. In addition, hardened arteries may allow a coating called plaque to build up and partially block your arteries. Blocked arteries can lead to low blood flow in the heart and chest pain.</p> <h2>What are triglycerides and cholesterol?</h2> <p>Triglycerides and cholesterol are types of fat, or lipids, which circulate in your blood. Triglycerides store unused calories and provide your body with energy. Cholesterol is used to build cells and certain hormones.</p> <p>Cholesterol is made mainly by the liver. It also can enter your body in the foods you eat that contain animal fat. Foods that come from animals or contain animal fat include meat, egg yolks, lard and dairy products. The type and amount of fat you eat can influence how much cholesterol your body makes. </p> <p>Your body makes <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186" target="_blank" title="Opens in a new window.">triglycerides</a> from excess calories, regardless of the calorie source, such as fat, protein or carbohydrates. Triglycerides also are made from excess sugar and alcohol. High triglyceride levels are a risk factor for heart disease.</p> <h2>Lifestyle choices for improving your levels</h2> <h3>Your healthcare team may recommend some of these lifestyle changes to improve your blood cholesterol levels and lower your triglyceride level:</h3> <ul> <li><strong>Eat a plant-based diet.</strong><br /> Eat more high-fiber foods from plants. Choose 100% whole grains, whole fruits and vegetables.</li> <li><strong>Exercise regularly.</strong></li> <li><strong>Get to and stay at a healthy body weight. </strong></li> <li><strong>Limit or avoid trans fats.</strong><br /> Trans fats can raise blood cholesterol.</li> <li><strong>Limit your intake of high-cholesterol foods.</strong><br /> Reduce consumption of foods like egg yolks, organ meats, animal fat and high-fat dairy.</li> <li><strong>Lower your total fat intake.</strong><br /> All oils and fats are high in calories.</li> <li><strong>Lower your saturated fat intake.</strong><br /> Saturated fat can raise blood cholesterol.</li> <li><strong>Replace saturated fats with unsaturated fats.</strong><br /> Unsaturated fats can lower your blood cholesterol levels. Monounsaturated fats are preferred. Polyunsaturated fats are OK.</li> </ul> <h2>Enjoying the holidays</h2> <p><strong> </strong></p> <p>The average adult will consume more than 4,000 calories during Thanksgiving, including many high-fat items that don't align well with a cholesterol-lowering diet. You can still enjoy the foods you love during the holidays, but you can prioritize and plan to spend your calories and fat intake wisely.</p> <p>For example, if stuffing with gravy is your favorite, then cut out green bean casserole or white dinner rolls. In addition, you can celebrate the holiday in a healthier way and lower the effect on your cholesterol by making ingredient substitutions. Your meal still can be bountiful and delicious but lower in calories and fat. </p> <p> </p> <h3>Consider these better choices and what to avoid:</h3> <table class="telerik-reTable-2"> <tbody> <tr class="telerik-reTableHeaderRow-2"> <td class="telerik-reTableHeaderEvenCol-2"><strong>Better Choices</strong></td> <td class="telerik-reTableHeaderOddCol-2"><strong>Avoid</strong></td> </tr> <tr class="telerik-reTableOddRow-2"> <td class="telerik-reTableEvenCol-2">Whole-grain bread</td> <td class="telerik-reTableOddCol-2">Commercial quick breads, such as croissants, canned refrigerated biscuits, pastries and sweet rolls</td> </tr> <tr class="telerik-reTableEvenRow-2"> <td class="telerik-reTableEvenCol-2">Plain fresh or frozen vegetables</td> <td class="telerik-reTableOddCol-2">Vegetables with butter, cream or sauces</td> </tr> <tr class="telerik-reTableOddRow-2"> <td class="telerik-reTableEvenCol-2">Whole fruits</td> <td class="telerik-reTableOddCol-2">Fruits with cream, sauces and dip</td> </tr> <tr class="telerik-reTableEvenRow-2"> <td class="telerik-reTableEvenCol-2">White turkey meat without skin</td> <td class="telerik-reTableOddCol-2">Dark turkey meat with skin on</td> </tr> <tr class="telerik-reTableOddRow-2"> <td class="telerik-reTableEvenCol-2">Fresh cranberry sauce</td> <td class="telerik-reTableOddCol-2">Canned cranberry sauce</td> </tr> <tr class="telerik-reTableEvenRow-2"> <td class="telerik-reTableEvenCol-2">Gravy made from turkey or chicken stock</td> <td class="telerik-reTableOddCol-2">Gravy made from cream or fat drippings</td> </tr> <tr class="telerik-reTableOddRow-2"> <td class="telerik-reTableEvenCol-2">Margarine with liquid oil listed as the first ingredient, such as soybean or canola oil</td> <td class="telerik-reTableOddCol-2">Butter</td> </tr> <tr class="telerik-reTableEvenRow-2"> <td class="telerik-reTableEvenCol-2">Baked goods made with nonfat yogurt or applesauce</td> <td class="telerik-reTableOddCol-2">Baked goods made with saturated fats, such as shortening, coconut oil or stick margarine</td> </tr> <tr class="telerik-reTableOddRow-2"> <td class="telerik-reTableEvenCol-2">Reduced-calorie or fat-free salad dressing</td> <td class="telerik-reTableOddCol-2">Regular salad dressing</td> </tr> <tr class="telerik-reTableEvenRow-2"> <td class="telerik-reTableEvenCol-2">Nonfat frozen yogurt</td> <td class="telerik-reTableOddCol-2">Regular ice cream</td> </tr> <tr class="telerik-reTableOddRow-2"> <td class="telerik-reTableEvenCol-2">Carbonated or flavored water (sugar-free)</td> <td class="telerik-reTableOddCol-2">Sports or soft drinks</td> </tr> <tr class="telerik-reTableEvenRow-2"> <td class="telerik-reTableEvenCol-2">Skin or low-fat (1%) milk</td> <td class="telerik-reTableOddCol-2">Whole or reduced-fat (2%) milk</td> </tr> </tbody> </table> <style type="text/css" id="telerik-reTable-2"> .telerik-reTable-2 strong, .telerik-reTable-2 b { color: #ffffff; font-family: "Open Sans", arial, "sans-serif"; font-weight: 600; } .telerik-reTable-2 { border-collapse: collapse; border: solid 0px; font-family: Tahoma; } .telerik-reTable-2 tr.telerik-reTableHeaderRow-2 { border-width: 1.0pt 1.0pt 3.0pt 1.0pt; margin-top: 0in; margin-right: 0in; margin-bottom: 10.0pt; margin-left: 0in; line-height: 115%; font-size: 11.0pt; font-family: "Calibri", "sans-serif"; width: 119.7pt; border: solid white 1.0pt; border-bottom: solid white 3.0pt; background: #4F81BD; padding: 0in 5.4pt 0in 5.4pt; color: #FFFFFF; } .telerik-reTable-2 td.telerik-reTableHeaderFirstCol-2 { border-width: 1.0pt 1.0pt 3.0pt 1.0pt; border: solid white 1.0pt; border-bottom: solid white 3.0pt; padding: 0in 5.4pt 0in 5.4pt; color: #FFFFFF; } .telerik-reTable-2 td.telerik-reTableHeaderLastCol-2 { border-width: 1.0pt 1.0pt 3.0pt 1.0pt; border: solid white 1.0pt; border-bottom: solid white 3.0pt; padding: 0in 5.4pt 0in 5.4pt; color: #FFFFFF; } .telerik-reTable-2 td.telerik-reTableHeaderOddCol-2 { border-width: 1.0pt 1.0pt 3.0pt 1.0pt; border: solid white 1.0pt; border-bottom: solid white 3.0pt; padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-2 td.telerik-reTableHeaderEvenCol-2 { border-width: 1.0pt 1.0pt 3.0pt 1.0pt; border: solid white 1.0pt; border-bottom: solid white 3.0pt; padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-2 tr.telerik-reTableOddRow-2 { color: #666666; background-color: #F2F3F4; font-size: 10pt; vertical-align: top; } .telerik-reTable-2 tr.telerik-reTableEvenRow-2 { color: #666666; background-color: #E7EBF7; font-size: 10pt; vertical-align: top; } .telerik-reTable-2 td.telerik-reTableFirstCol-2 { margin-top: 0in; margin-right: 0in; margin-bottom: 10.0pt; margin-left: 0in; line-height: 115%; font-size: 11.0pt; font-family: "Calibri", "sans-serif"; width: 119.7pt; border-top: none; border-left: solid white 1.0pt; border-bottom: none; border-right: solid white 3.0pt; background: #4F81BD; padding: 0in 5.4pt 0in 5.4pt; color: #FFFFFF; } .telerik-reTable-2 td.telerik-reTableLastCol-2 { padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-2 td.telerik-reTableOddCol-2 { padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-2 td.telerik-reTableEvenCol-2 { padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-2 tr.telerik-reTableFooterRow-2 { color: #666666; background-color: #FFFFFF; font-size: 10pt; vertical-align: top; padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-2 td.telerik-reTableFooterFirstCol-2 { margin-top: 0in; margin-right: 0in; margin-bottom: 10.0pt; margin-left: 0in; line-height: 115%; font-size: 11.0pt; font-family: "Calibri", "sans-serif"; width: 119.7pt; border-top: none; border-left: solid white 1.0pt; border-bottom: none; border-right: solid white 3.0pt; background: #4F81BD; padding: 0in 5.4pt 0in 5.4pt; color: #FFFFFF; } .telerik-reTable-2 td.telerik-reTableFooterLastCol-2 { padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-2 td.telerik-reTableFooterOddCol-2 { padding: 0in 5.4pt 0in 5.4pt; } .telerik-reTable-2 td.telerik-reTableFooterEvenCol-2 { padding: 0in 5.4pt 0in 5.4pt; } </style> <p> </p> <p><em><a href="/providers/ripu-singh-md" target="_self" title="Opens in same window.">Ripu Singh, M.D.</a></em><em>, is a <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">cardiologist</a> in </em><em><a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a></em><em> and </em><em><a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a></em><em>, Minnesota.</em></p><ul> <li>Coronary interventions</li> <li>Peripheral vascular interventions</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Government Medical College</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Cardiovascular Diseases, Mayo Clinic School of Graduate Medical Education</li> <li>Interventional Cardiology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Cardiovascular Diseases and Interventional Cardiology, American Board of Internal Medicine</li> <li>Certification Board of Nuclear Cardiology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Singh<img src="/-/media/shared-files/images/medical-professionals/full/mankato/ripu-singh-md.jpg?h=200&iar=0&w=200&hash=FBAF8064D8820080D862E2166101449E" alt="Ripu Singh MD" width="200" height="200" DisableNVelocity="true" />Ripu<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12673552Ripu Singh, M.D.1<img src="/-/media/national-files/images/hometown-health/2023/thanksgiving-meal.jpg?h=370&iar=0&w=660&sc_lang=en&hash=395207AF0974C03270BA9CCF3614AC3E" alt="Thanksgiving meal" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller1/30/2023Unsure if you have flu or COVID-19? Symptoms can be similar. Find out what to do, and how to self-manage symptoms.What should you do if you have COVID-19 or flu?<p>Most people who get COVID-19 or flu can treat themselves at home and often don't need to see a health care provider.</p> <p>However, if you have COVID-19 or flu-like symptoms, especially if you are at risk of complications, you are encouraged to get tested. That's because COVID-19 and the flu have similar symptoms. </p> <p>You also can be infected with COVID-19 and another respiratory illness at the same time, which is why you can be tested for more than one illness during one appointment at Mayo Clinic Health System.</p> <h2>Common signs and symptoms for COVID-19 and flu include:</h2> <ul> <li>Fever</li> <li>Muscle aches</li> <li>Chills and sweats</li> <li>Shortness of breath or difficulty breathing</li> <li>Dry, persistent cough</li> <li>Tiredness and weakness</li> <li>Runny or stuffy nose</li> <li>Sore throat</li> <li>Headache</li> <li>Vomiting, nausea or diarrhea</li> </ul> <p>Other symptoms of COVID-19 may include a loss of taste or smell and chest pain.</p> <h2>COVID-19 test self-reporting tool</h2> <p>Using a patient portal questionnaire, you can share the results of non-Mayo or at-home COVID-19 tests with your Mayo Clinic Health System care team. With the questionnaire, the Mayo health care team can more promptly complete their assessment to determine if you're eligible for COVID-19 therapy.</p> <p>Find the questionnaire in the COVID-19 section of the patient portal. Click on "COVID-19 Test Results & Vaccine Records," and enter information in the self-tests area.</p> <h2>Whether you have flu or COVID-19 with mild symptoms, there are ways you can manage your symptoms at home:</h2> <ul> <li><strong>Hydrate.</strong><br /> Be sure to drink plenty of liquids, such as water, juice and warm soups, to prevent dehydration. Avoid sugary drinks.</li> <li><strong>Rest.</strong><br /> Catch up on your sleep to help your immune system fight off the infection.</li> <li><strong>Medicate.</strong><br /> Generally, you'll need nothing more than bed rest and fluids. You also may consider an over-the-counter pain reliever to reduce some of the aches associated with flu. If you are infected with flu, your health care provider may prescribe an antiviral medication. If taken soon after you notice symptoms, the medication may shorten your illness by a day or so and help prevent serious complications. If you are infected with COVID-19, you may meet criteria to receive COVID-19 therapeutics.</li> </ul> <h2>When to seek medical care</h2> <p>If your symptoms worsen or fail to improve after three days, contact your health care team. If you have a fever for more than three days or the fever returns after going away, you have worsening shortness of breath or other concerning symptoms, seek medical care.</p> <h3>It's important to take these measures to ensure the viruses don't spread to others around you:</h3> <ul> <li><strong>Wash your hands.</strong><br /> Thorough and frequent hand-washing or cleaning hands using an alcohol-based sanitizer are effective ways to prevent the spread of germs.</li> <li><strong>Contain your coughs and sneezes.</strong><br /> Cover your mouth or nose when you sneeze or cough, and wash your hands after. To avoid contaminating your hands, cough or sneeze into a tissue or into the inner crook of your elbow.</li> <li><strong>Avoid groups of people.</strong><br /> Avoiding groups of people may reduce your chances of infection and spreading to others. If you're sick with the flu, stay home for at least 24 hours after your fever subsides to lessen your chance of infecting others.</li> <li><strong>Wear a mask and practice social distancing.</strong><br /> If you must leave your home, such as to get medication, wear a mask and maintain at least a 6-foot span between you and others.</li> </ul> <p>Once you no longer are infectious, it's important to get vaccinated for COVID-19 and flu. And you can get both shots at the same time. Call your primary care provider, or self-schedule using the Mayo Clinic App or <a href="/patient-online-services" target="_self" title="Opens in same window.">patient portal</a>. A flu shot is recommended for all patients 6 months and older. A COVID-19 vaccination is available for patients 6 months and older.<span style="font-family: 'Open Sans', Arial, sans-serif; color: #131313;"></span></p> <p><em><a href="/providers/muhanad-mohamed-mbbs">Muhanad Mohamed, M.B.B.S.</a>, is an <a href="/services-and-treatments/infectious-diseases" target="_self" title="Opens in same window.">Infectious Diseases</a> physician in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Antimicrobial-resistant bacteria</li> <li>HIV</li> <li>Tropical infectious diseases</li> </ul>M.B.B.S., M.D.<p>In my free time, I enjoy playing soccer with my son, and spending time with family and friends.</p><p><strong>Education</strong></p> <ul> <li>University of Khartoum-Sudan</li> <li>Master of Public Health, University of Minnesota</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, Flushing Hospital Medical Center</li> </ul> <p> <strong>Fellowship</strong></p> <ul> <li>Infectious Disease, University of Minnesota</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Internal Medicine, American Board of Internal Medicine </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Diplomate, American Board of Internal Medicine</li> <li>Member, American College of Physicians</li> <li>Member, Infectious Disease Society of America</li> </ul>Mohamed<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/muhanad-mohamed-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=E8DAAC5AD489945F614D262645BB097C" alt="Muhanad Mohamed, M.D." width="280" height="280" DisableNVelocity="true" />{62FF82AF-675F-49AF-A187-5FC74A60214B}Muhanad<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20722524Muhanad Mohamed, M.B.B.S., M.D.1{C8A905E8-82D3-45FC-9669-A5F09F2EF6CA}<img src="/-/media/national-files/images/hometown-health/2021/self-care-while-sick.jpg?h=370&iar=0&w=660&sc_lang=en&hash=639ED7F285D354766F2A5EB6A66FA671" alt="Person feeling sick, drinking beverage, holding tissue" width="660" height="370" DisableNVelocity="true" />COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),InfluenzaInfluenza is a viral infection that attacks your respiratory system — your nose, throat and lungs. Influenza, commonly called the flu, is not the same as the stomach "flu" viruses that cause diarrhea and vomiting.Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.COVID-19 VaccineVaccines help your body build up the ability to fight off a virus. A vaccine may not prevent you from getting the COVID-19 virus. But if you do get it, the vaccination may keep you from becoming seriously ill. Or it may keep you from developing complications due to the illness. Immunizations<p>Disease prevention is crucial to your health. Getting vaccinated is one of the best ways to maintain good health, and protect you and those you care about against infectious diseases. Vaccinations offer protection against serious diseases by stimulating the immune system to create antibodies against certain bacteria or viruses.</p><br/><p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infectious-diseases/in-depth/vaccine-guidance/art-20536857" target="_blank" title="Opens in a new window.">Get vaccine guidance from Mayo Clinic</a>, including benefits, safety, side effects and what to know about recommended vaccines for babies, children, teens, adults and during pregnancy. For recommended vaccines based on age, refer to the <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/adult" target="_blank" title="Opens in a new window.">adult</a> or <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/child" target="_blank" title="Opens in a new window.">child and adolescent</a> schedules.</p><br/><p>Review the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/coronavirus-covid-19/history-disease-outbreaks-vaccine-timeline" target="_blank" title="Opens in a new window.">history of infectious disease outbreaks and vaccines timeline</a> for information about major disease outbreaks, epidemics and pandemics, and the impact of vaccines and research.</p>Dawn Haller12/21/2020Despite the benefits of vasectomy, some myths may be holding you or your partner back. Get the truth about the simple procedure.4 common vasectomy myths debunked<p><a rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/vasectomy/about/pac-20384580" target="_blank" title="Opens in a new window.">Vasectomy</a> is a common office procedure for men, with about a half-million vasectomies performed each year. Although there are avenues for reversal, it's primarily considered a form of permanent birth control. As a result of its permanence, many men have questions or concerns before deciding on a vasectomy.</p> <h4>To help you make an informed decision, it's important to debunk some common vasectomy myths:</h4> <h5>Myth: A vasectomy will affect your sexual performance.</h5> <p><strong>Truth:</strong> A vasectomy will not affect libido, or sexual drive, or your testosterone. The purpose of the procedure is to prevent semen travel, which in turn prevents pregnancy. Men have even reported higher sexual satisfaction after a vasectomy.</p> <h5>Myth: A vasectomy will permanently damage your sexual organs.</h5> <p><strong>Truth:</strong> The procedure is directed toward a tube called the vas deferens. The procedure does not involve any other sexual organ or tissue. It is only in extremely rare cases that an injury to the blood supply can lead to the loss of a testicle, which is why it is important to ensure your physician is experienced and skilled.</p> <h5>Myth: A vasectomy will increase your risk of certain cancers or heart disease.</h5> <p><strong>Truth:</strong> There has been no proven link between this procedure and increased risk of cancers or heart disease.</p> <h5>Myth: A vasectomy will cause severe pain.</h5> <p><strong>Truth:</strong> You may feel minor discomfort similar to pulling or tugging during the procedure. Severe pain is extremely rare. After the procedure, localized aching is expected for a few days. Physicians trained to perform vasectomies are well-practiced in providing numbing medication during the procedure. Pain control strategies and medications also are discussed as part of the counseling appointment prior to the procedure appointment.</p> <p>The bottom line: Vasectomy is one of the safest, most effective and most reliable form of permanent birth control.</p> <p>Talk to your <a href="/providers" target="_self" title="Opens in same window.">primary care provider</a> if you are considering a vasectomy. He or she will be happy to answer your questions about this important aspect of your sexual health.</p> <p><em><a href="/providers/trevor-rich-md" target="_self" title="Opens in same window.">Trevor Rich, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/mondovi" target="_self" title="Opens in same window.">Mondovi</a>, Wisconsin.</em></p><ul> <li>Academic medicine and community health education</li> <li>Community nutritional health and preventive wellness</li> <li>Critical access rural clinic and hospital care <ul> <li>Vasectomy counseling and referral service</li> <li>Contraceptive counseling and referral service, OCP prescription management</li> <li>Preconception care & planning, prenatal referral service</li> <li>Wound care and wound management</li> </ul> </li> <li>Rural athletic support</li> <li>Skilled nursing facility medical directorship</li> </ul>M.D.<p>I view my delivery of care to be shared. My role, above all else, is to be a source of evidence-based counseling, such that all my patients feel comfortable with their informed decisions about their health. Patients can expect my undivided attention and eagerness to clarify their questions.</p> <p>I’m a humble family man, who finds purpose in serving my community and neighbors.</p><p><strong>Education</strong></p> <ul> <li>Medical College of Wisconsin-Milwaukee</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mayo Clinic Family Medicine Residency, Eau Claire</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Clozapine REMS Program</li> <li>MAT, Suboxone Waiver</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians </li> <li>Mayo Clinic Alumni Association</li> <li>Society of Teachers of Family Medicine</li> <li>The National Guard Association of the United States</li> <li>Wisconsin Academy of Family Physicians</li> <li>Wisconsin Medical Society</li> <li>Wisconsin National Guard Association, Inc.</li> </ul>Rich<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/trevor-rich-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=C35BEC1720C4B1DC110D068E43EFF155" alt="Trevor Rich, M.D." width="280" height="280" DisableNVelocity="true" />{DEC439E2-74BD-46D1-94B9-DB111539B3A8}Trevor<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20654405Family Medicine - Trevor Rich MD1{986C767E-E5DE-43F5-957F-B4212DB8E384}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}<img src="/-/media/national-files/images/hometown-health/2020/smiling-couple-looking-at-each-other.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2F32456C5D869737D5539C0F82C501BD" alt="Smiling couple looking at each other" width="660" height="370" DisableNVelocity="true" />Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Dawn Haller5/26/2023Chronic pain affects 3 out of 10 people in the U.S. While there is no single cure, a team approach for medical management, movement therapy and learning specific coping strategies can help.Pathways through persistent pain: Tips for managing chronic pain<p>Living with chronic, persistent pain is a fact of life for 3 out of 10 people in the U.S. Chronic pain can develop in various ways, including from injury or illnesses. When pain lasts beyond three to six months, treatment focuses on the central nervous system, which includes the brain and spinal cord. </p> <h2>Pain pathways</h2> <p>Chronic pain can be difficult to pinpoint due to a process called central sensitization. </p> <p>Think of a city with just one highway leading into it. Now imagine that as the city grows, multiple highways are built leading in and out of the city. Similarly with pain, as symptoms develop and expand, it's hard to pinpoint the location of the problem due to the multiple pathways involved.</p> <img height="100%" alt="Pain pathways illustration" width="100%" src="/-/media/national-files/images/hometown-health/2023/pain-pathways-illustration.jpg?sc_lang=en&hash=6A6B8BE07CF75A331AB2FB4021B7A0B5" /> <p>How you act and think in response to pain interacts with the central sensitization process.</p> <h3>Certain factors can magnify the experience of pain, including: </h3> <ul> <li>Stressful life experiences</li> <li>Mental health issues, including depression, anxiety and social isolation</li> <li>Decreased ability to do the things you enjoy doing</li> <li>Overexertion or underexertion </li> </ul> <p>No diagnostic test can show your pain level. It's a subjective, individual experience. Your health care team may ask you to rate your pain level on a scale of 0–10 to help evaluate and document your symptoms.</p> <h2>Coping strategies</h2> <p>There is no single cure for chronic pain. It takes a team approach and involves medical management, movement therapy and learning specific coping strategies.</p> <h3>Let's review some of those strategies:</h3> <ul> <li><strong>Practice breathing exercises.</strong><br /> Inhale slowly through the nose, allow your lungs and belly to expand, then exhale slowly through your mouth and nose.</li> <li><strong>Get moving.</strong><br /> Work with a physical or occupational therapist on appropriate <a href="/hometown-health/speaking-of-health/no-matter-your-age-or-skill-level-its-never-too-late-to-start-weight-training" target="_self" title="Opens in same window.">exercises</a> to gradually retrain your body. Incorporate a gentle stretching program into your routine, such as <a href="/hometown-health/speaking-of-health/yoga-therapy-relieve-pain-manage-stress" target="_self" title="Opens in same window.">yoga</a> or tai chi.</li> <li><strong>Participate in meaningful activities.</strong><br /> The body's natural, feel-good chemicals, called endorphins, are activated by exercise, relaxation techniques and enjoyable experiences. Set aside time each day for a simple activity that is calming or brings you joy.</li> <li><strong>Engage in mindfulness.</strong><br /> Meditation does not have to be fancy or complicated. Allow yourself to <a href="/hometown-health/speaking-of-health/use-mindfulness-to-improve-well-being" target="_self" title="Opens in same window.">focus on the present</a> moment, letting go of any interpretation or judgment. To start, try paying attention to one sensory input at a time, such as hearing or vision.</li> <li><strong>Use moderation and pacing.</strong><br /> Set realistic goals and start by doing one-third of what you think you can do. For more difficult tasks, try setting a timer to remind yourself to take a break.</li> <li><strong>Practice good sleep habits.</strong><br /> Establish regular bed and wake times. Use your bed for <a href="/hometown-health/speaking-of-health/5-ways-to-get-better-sleep" target="_self" title="Opens in same window.">sleep</a> and sex only. Do not spend your day there.</li> <li><strong>Eliminate unhelpful substances.</strong><br /> Smoking restricts blood flow, which prevents healing. Alcohol creates nerve damage over time.</li> <li><strong>Treat related conditions.</strong><br /> Cognitive behavioral therapy with a licensed mental health professional helps decrease symptoms of depression, anxiety, and other mental and physical health concerns.</li> <li><strong>Stay connected to your support system</strong><br /> While it's important to take time for yourself, having family and friends that care about you is important. Although you may want to be left alone during bouts of chronic pain, lean in to support from others.</li> </ul> <p>These self-management tools, along with the appropriate use of over-the-counter and prescription medications, can help reduce the effects of persistent pain.</p> <p>If you have difficulty with pain, speak with your health care team regarding a comprehensive pain treatment plan to help put you back in control of your life.</p> <p>Read more about managing <a href="/topics/back-pain" target="_self" title="Opens in same window.">back pain</a> and <a href="/topics/stress-management" target="_self" title="Opens in same window.">stress</a>, and <a href="/topics/exercise-and-fitness">staying active</a>.</p> <p><a href="/providers/monica-foster-phd" target="_self" title="Opens in same window."><em>Monica Foster, Ph.D.</em></a><em>, is a psychologist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin. </em></p> <ul> <li>Chronic pain and illness</li> <li>Insomnia and sleep disorders</li> <li>Smoking cessation</li> <li>Weight management</li> </ul> Ph.D. <p>I utilize evidenced-based treatments tailored to meet the needs of people struggling with physical and mental health conditions. This includes supporting and optimizing outcomes for those undergoing procedures for chronic pain syndromes and undertaking bariatric surgery to reduce disease burden. I believe everyone has the capacity to build resilience when faced with unexpected and unwanted circumstances.</p> <p>I am a relative newcomer to the Midwest, so I am trying to master gardening and paddle sports. My two dogs keep me entertained. I'm hoping to travel more within this area and internationally.</p> <p><strong>Education</strong></p> <ul> <li>Doctor of Philosophy, Clinical Psychology, University of Mississippi</li> </ul> <p><strong>Internship</strong></p> <ul> <li> Clinical Psychology, Veterans Affairs Medical Center</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Behavioral Medicine, Kaiser Permanente</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Board Certified in Behavioral and Cognitive Therapy</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Lifestyle Medicine</li> <li>Association of Behavioral and Cognitive Therapy</li> <li>Health Psychology, American Psychological Association</li> <li>Rehabilitation Psychology, American Psychological Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Psychology, Mayo Clinic College of Medicine and Science</li> </ul> Foster<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/monica-foster-phd.jpg?h=280&iar=0&w=280&sc_lang=en&hash=D6B9218B2338D32DDE18DBBB9504E925" alt="Monica Foster, Ph.D." width="280" height="280" DisableNVelocity="true" /> Monica<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30237684Monica Foster PhD 1{94B2E140-AEF8-44BA-B6A9-4538B77501BC}|{EAC4F099-8A2B-4C7A-8911-5AF0769EADA7}|{B98A8ABA-9382-4804-A585-EA5B53B1D179}|{1903C77E-B711-48A8-9BB1-1CB5B9B8DD8E}|{C0BE921F-E11C-4DE7-A6CD-37511AB9685B}<img src="/-/media/national-files/images/hometown-health/2023/person-holding-wrist-with-hand.jpg?h=370&iar=0&w=660&sc_lang=en&hash=286D3C1AFA86D8CDCD5D0CFDF525551A" alt="Person holding wrist with hand" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Back PainBack pain is one of the most common health complaints in the U.S. In fact, eight out of 10 Americans will experience back pain at some point in their lives. Symptoms include muscle ache, shooting or stabbing pain, pain that radiates down your leg and limited flexibility or range of motion of the back.<br/><br/>Get tips to manage your pain, and know when to see your healthcare provider.Pain ReliefApproximately 50 million people in the U.S. live with chronic pain. If you experience chronic pain, you're not alone. Learn about the ways to deal with painful disorders, from at-home solutions to drug treatments, injectable or implantable therapies to surgery.Dawn Haller12/21/2020Winter delivers a double whammy of cold temperatures and holiday stress. Instead of reaching for comfort food to cope, try these 8 tips for maintaining a healthy weight.8 tips to maintain weight during winter holidays<p>Midwest winters deliver a double whammy of negative windchill and holiday stress, causing even those who are strong-willed to reach for comfort food. But don't give up. It is possible to maintain your weight during holidays with some planning.</p> <h4>Give yourself the gift of health this holiday season by following these 8 tips:</h4> <h5>1. Stay active.</h5> <p>Your best intentions to forgo just one more holiday cookie quickly fall to the wayside; yet, the bathroom scale can't be ignored for long. Regular exercise is fundamental to maintaining a healthy weight, but motivation can be lacking when holiday indulgences beckon. The key is to choose and incorporate fun aerobic activities into our holiday plans, such as ice skating or sledding with your family. If you prefer a warm fire to the cold winds, there are plenty of indoor physical activities options, including exercising using cardiovascular equipment, exercise-based video games or DVDs.</p> <h5>2. Eat a balanced diet.</h5> <p>Ensure a healthy lifestyle by combining regular exercise with a balanced diet, even during the holidays. Make sure you have fresh fruits and vegetables available for snacking, and toss out or limit the treats in your pantry that are high in cholesterol, fat, salt or sugar. Your friends and family may wonder why you have so much energy, and soon they'll also be on the healthy bandwagon.</p> <h5>3. Seek complex carbohydrates.</h5> <p>Carbohydrates get a poor rap, but not all are bad. Avoid processed and refined carbohydrates, like cookies, soft drinks and white bread. Those are known as simple carbs and can increase your insulin levels and lead to excess pounds. In contrast, seek complex carbohydrates, also known as good or complex carbs, during the holidays. These are a great source of fiber, which is essential for maintaining healthy cholesterol and blood sugar levels, as well as aiding with regular bowel movements.<span style="color: green;"> </span>Examples of complex carbohydrates include whole-grain pastas and breads, brown rice, fruits, vegetables and legumes.</p> <h5>4. Jettison the juice.</h5> <p>The truth is that most juices contain added sugar and provide unnecessary calories to your diet. Adults and children benefit more from fresh fruits and vegetables, which offer natural goodness to satisfy a sweet tooth. Reconsider fruit smoothies, too, as they may have 300 to 500 calories per serving. You may want to choose satisfying fruit that is high in fiber instead and save those calories for a special splurge later.</p> <h5>5. Make time for breakfast.</h5> <p>A balanced breakfast is an integral part of any daily diet. For kids, breakfast is necessary to provide energy for the brain and body. Skipping breakfast, or any meal for that matter, doesn't help adults either. Research has shown that people who eat healthy foods frequently during the day have a higher metabolism and better appetite control.</p> <h5>6. Don't skimp on calcium.</h5> <p>Calcium is essential to bone health and heart function. Milk and other dairy products are great sources of calcium, as well as potassium and other vitamins and minerals necessary for overall health. Many low-fat or fat-free dairy products, along with fortified nondairy alternatives, are on the market. <span style="color: black;">However, </span>some low-fat dairy products, such as dessert-flavored yogurts, may have significant amounts of added sugar and calories. If you are watching your sugar or carbohydrate intake for weight reduction, select lower-fat Greek yogurt instead. Typically, this option offers lower sugar content with up to twice the protein. That's an easy, healthy swap.</p> <h5>7. Mix up your protein options.</h5> <p>Protein is a key part of any diet. It can help keep you feel full, build muscle and help your body repair cells. But don't limit your protein choices to only red meat. During the holidays, you can choose from a variety of low-fat protein foods, including seafood, lean poultry, eggs, beans, peas, soy products, nuts and seeds. Making chili with more beans and less meat is a great way to incorporate beans into your diet on a cold evening.</p> <h5>8. When in doubt, ask an expert.</h5> <p>Before you start a new exercise or nutrition program, it's always a good idea to schedule an appointment with your local health care team. A registered dietitian can provide nutritional guidance to address your individual needs.</p> <p><em>Anne Harguth is a registered <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian nutritionist</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2020/healthy-bowl-of-food.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B2D012BB94C899E2EAF2E93DD1A47772" alt="Healthy bowl of food" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller12/7/2020If you or your child suffers from ADHD, anxiety or depression, it can be trial and error to find the right medicine. Learn how pharmacogenomic testing can get the right drug for the right patient at the right dose.Pharmacogenomics: Getting the right drug<p>One of the hardest things for me in my practice is determining which medication would be the best choice for a patient. There often isn't a precise equation that can inform me which medication is the right choice.</p> <p>Trying to be as conscientious as I can be, I do wonder, "Did I choose the best option for my patient?" I remember my professors from medical school telling me there is an art and a science to medicine, and that it is not black and white. However, science advances, and one of the benefits of this is <a rel="noopener" href="https://www.mayo.edu/research/centers-programs/center-individualized-medicine/patient-care/pharmacogenomics" target="_blank" title="Opens in a new window.">pharmacogenomic testing</a>.</p> <h2>How pharmacogenomic testing is performed</h2> <p>Pharmacogenomic testing at Mayo Clinic is performed by collecting a swab of your cheek. The test looks at your DNA for a number of different genes that code proteins that influence how medications are processed in the liver or at enzymes that influence how your body processes medications. A report is generated, and with the help of a clinical pharmacist, your health care team can consider that when choosing medications.</p> <p>There can be a gap between what your health care team thinks a medication can do for you and what it does, even if you take it according to your provider's directions. Sometimes this gap can be explained by how your body processes that drug. It can build up or never really reach effective levels, depending on your genetic composition.</p> <h2>Where pharmacogenomic testing can help</h2> <p>I find pharmacogenomic testing can help determine the best medications for <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/adult-adhd/symptoms-causes/syc-20350878" target="_blank" title="Opens in a new window.">attention deficit hyperactivity disorder</a>, especially in children, as well as <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961" target="_blank" title="Opens in a new window.">anxiety</a> and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007" target="_blank" title="Opens in a new window.">depression</a>.</p> <p>By ordering pharmacogenomic testing, your provider can determine if a medicine isn't right for you before prescribing it. Why take a medicine that isn't likely to be effective or will cause side effects? Why start a child on a medicine, like a stimulant, when there isn't evidence that it will be more effective than other alternatives?</p> <p>There are other areas where I have found it beneficial to use pharmacogenomic testing for my patients. These include optimizing treatment of acid reflux, as some people churn through the usual medications much quicker. Therefore, we can adjust the dosing frequency. I also have seen the benefit when treating heart conditions by knowing which prescriptions will get appropriately processed.</p> <p>Every time I have ordered pharmacogenomic testing, I have seen a clinically significant variant in a gene that could affect my treatment choices. In a large study population, the rate of clinically significant variants in at least one test was over 90%. If I can avoid trial and error, reduce your rate of side effects, help get a medication that is more likely to be effective or potentially get you feeling better sooner, then that is worth doing.</p> <p><em><a href="/providers/troy-benson-md" target="_self" title="Opens in same window.">Troy Benson, M.D.</a> is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><ul> <li>Integrating new technologies when appropriate to practice</li> <li>Rural medicine and the close relationship it builds with patients and community</li> <li>Optimization of health to prevent illness</li> <li>Vaccinations as an important part of overall health</li> </ul>M.D.<p>I view my delivery of care in multiple ways:</p> <ul> <li> I try to do my best to value your trust in me and value your resources.</li> <li>I don't believe in telling you what you need to do — I will provide you with information so you can make the best choice.</li> </ul> <p>On a personal note, I grew up on a farm in West Central Minnesota. I now live near Waseca with my wife and children. In my spare time, I like to read, enjoy Mediterranean food and get out in the fresh Minnesota air.</p><p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>University of Minnesota Mankato Family Residency</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Benson<img src="/-/media/shared-files/images/medical-professionals/full/mankato/troy-benson-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=41000627DB1DA9D0C1982B710F6A6AFB" alt="Troy Benson MD" width="280" height="280" DisableNVelocity="true" />{BFA1DE9B-0A97-41E3-8BF9-35440B5EDE22}Troy <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15590062Troy Benson, M.D.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2020/medications-above-pill-bottle.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CE7C2809DB436EB2F713B822DE606F6F" alt="Medications above pill bottle" width="660" height="370" DisableNVelocity="true" />Medication ManagementNearly 70% of Americans take at least one prescription drug, and more than half take two.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller10/20/2021Intrauterine devices (IUDs) are the most commonly used long-acting reversible contraception method worldwide. Here are answers to 5 common questions about them.Troubleshooting your IUD<p>Intrauterine devices (IUDs) are the most commonly used long-acting reversible contraception method worldwide. The device is a T-shaped plastic frame that's inserted into the uterus, where it either releases a type of the hormone progestin (hormonal IUD) or produces an inflammatory reaction that is toxic to sperm and eggs, preventing pregnancy (copper IUD).</p> <p>They provide a nonsurgical option for pregnancy prevention that is almost as effective as surgical sterilization. Today's IUDs are highly efficient, safe, easy to use and cost-effective.</p> <h3>Here are 5 FAQ about issues related to using IUDs:</h3> <h4>1. What if the IUD moves?</h4> <p>It is uncommon for an IUD to move. If an IUD moves, it could result in some increased menstrual cramping or change in menstrual bleeding. There also is a small possibility that it could result in some discomfort during intercourse. If these symptoms occur, you should be evaluated by your health care provider.</p> <h4>2. What if the IUD comes out?</h4> <p>The risk of IUD expulsion is 3–6% for levonorgestrel IUD and 3–10% for copper IUD. If your IUD comes out, you should see your health care provider to discuss replacement versus changing to another form of contraception.</p> <h4>3. What if I do not have my period for a long time and then suddenly I have my period again?</h4> <p>Approximately half of women with a hormonal IUD will stop having their menstrual cycles. It is common for some women to have irregular, light menstruation with a hormonal IUD. If you have not had a menses for a prolonged period of time and then suddenly you resume your menses, you should see your health care provider.</p> <h4>4. What if I can't find the IUD strings?</h4> <p>You should check your IUD strings regularly. It is common for IUD strings to get pulled up inside the uterine cavity, and this is the most common cause for not being able to feel the IUD strings. If you cannot feel the IUD strings after several attempts, you should be evaluated by your health care provider.</p> <h4>5. Can I remove the IUD by myself?</h4> <p>You are unlikely to cause harm if you try to remove an IUD by yourself, but only about 20% of women who try to remove their IUDs at home are successful. The biggest factor in success is the length of the IUD strings with longer strings making the process easier and shorter making it more difficult. If you are unable to feel the strings or get traction, you are unlikely to successfully remove your IUD. Talk with your health care provider if you have questions or are considering removing your IUD.</p> <p>Remember that IUDs are intended to remain in place up to five years, so it is unlikely that you need to remove it yourself unless you want to become pregnant.</p> <p><em><a href="/providers/okechukwu-osuebi-md" target="_self" title="Opens in same window.">Okey Osuebi, M.B.B.S.</a>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p><ul> <li>Fertility</li> <li>Hysterectomy</li> <li>Hysteroscopy</li> <li>Minimally invasive surgery</li> <li>Obstetrical care</li> <li>Preconception counseling</li> <li>Vulvar diseases</li> <li>Women's health</li> </ul>M.D.<p>My guiding philosophy is the need of the patient comes first. I strongly believe in patient-centered care that aims to provide the best care through collaborative efforts with the patient being an integral part of the decision making process. Patient education is an integral part of my practice.</p> <p>I enjoy travelling, discovering and learning about new places and cultures, being outdoors and reading.</p><p><strong>Education</strong></p> <ul> <li>University of Nigeria College of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Obstetrics-Gynecology, Howard University Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Obstetrics and Gynecology, American Board of Obstetrics and Gynecology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Obstetricians and Gynecologists</li> <li>Fellow, American Board of Obstetrics and Gynecology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Obstetrics and Gynecology, Mayo Clinic School of Medicine and Science</li> </ul>Osuebi<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/okechukwu-osuebi-md.jpg?h=280&iar=0&w=280&hash=4F2C4FB876EE0180B8F0A9CDABEE140A" alt="Okechukwu Oseubi M.D." width="280" height="280" DisableNVelocity="true" />{565FE410-796E-4B7A-A005-C8951C6BAF2A}Okechukwu<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15593614Okechukwu Osuebi, M.D.1{54693F31-87AF-4B21-91DB-1DEC1E21F878}|{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}<img src="/-/media/national-files/images/hometown-health/2020/window-reflection-gazing-outside.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F1A26C1CC07CD9E7C769B0B493C23C75" alt="Woman's reflection on window as she is gazing outside" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller8/29/2023Vaccines have prevented millions of cases of infectious diseases like smallpox, polio and measles. Read why vaccines are the best defense against certain diseases, and get answers to common questions.Vaccine safety: Answers to 6 common questions<p>Vaccines have been used for decades to protect people against preventable infectious diseases like smallpox, polio, measles and whooping cough. The Centers for Disease Control and Prevention (CDC) estimates that 472 million illnesses were prevented through the vaccination of children born between 1994 and 2021.</p> <p>While vaccines are the best defense against certain diseases, you may have questions about vaccines and vaccine safety.</p> <h2>Here are answers to six common questions about vaccines:</h2> <h3>1. What are vaccines?</h3> <p>Vaccines help your immune system fight infections faster and more effectively. They are made of small amounts of weak or dead germs. When you get a vaccine, it sparks your natural immune response, helping your body fight off and remember the germ so it can attack it if the germ invades again. Vaccines provide long-lasting immunity to serious diseases without the risk of serious illness.</p> <h3>2. Do vaccines work?</h3> <p>Before a vaccine is recommended for use in the U.S., the Food and Drug Administration (FDA) ensures it works and is safe.</p> <p>Since vaccines were invented, the number of people who get sick or die from vaccine-preventable diseases has dropped significantly. Childhood illnesses and deaths in the U.S. also have decreased significantly due to vaccines given in childhood.</p> <h3>3. Are vaccines safe?</h3> <p>All vaccines must be approved for licensing by the FDA before they can be used. FDA regulations for the development of vaccines help ensure their safety, purity, potency and effectiveness. Before a vaccine can be approved, highly trained FDA scientists and doctors evaluate the results of studies on the safety and effectiveness of the vaccine, and inspect vaccine manufacturing sites. These evaluations follow extensive testing by a vaccine's manufacturer.</p> <p>The FDA also requires that vaccines undergo three phases of clinical trials with human subjects before they can be licensed for use. After the vaccine is licensed, the FDA and CDC continue monitoring it for safety.</p> <p>The U.S. has the safest vaccine supply in its history, according to the CDC. Its long-standing vaccine safety system ensures vaccines are as safe as possible. <a rel="noopener" href="https://nam12.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.cdc.gov%2Fvaccine-safety-systems%2Fabout%2Fmonitoring.html&data=05%7C02%7CHaller.Dawn%40mayo.edu%7C8fe33770fe144b1860b908dd0810fe6f%7Ca25fff9c3f634fb29a8ad9bdd0321f9a%7C0%7C0%7C638675591263163916%7CUnknown%7CTWFpbGZsb3d8eyJFbXB0eU1hcGkiOnRydWUsIlYiOiIwLjAuMDAwMCIsIlAiOiJXaW4zMiIsIkFOIjoiTWFpbCIsIldUIjoyfQ%3D%3D%7C0%7C%7C%7C&sdata=Cd97GBNZmU5UjVDLnzU6V%2FBNVN5VdYKtmA23dUIzQBo%3D&reserved=0" target="_blank" title="Opens in a new window.">Learn more about how the vaccine safety process works</a>.</p> <h3>4. Is natural immunity better than vaccination?</h3> <p>A natural infection might provide better immunity than vaccination, but serious risks exist. For example, a natural chickenpox, or varicella, infection could lead to pneumonia or encephalitis, a serious brain infection. A natural polio infection could cause permanent paralysis. A natural mumps infection could lead to deafness. A natural chickenpox or measles infection in a pregnant woman could lead to the development of serious congenital disabilities in her unborn baby or even to a miscarriage. Vaccination can help prevent these diseases and potentially severe complications.</p> <h3>5. Who do vaccines protect?</h3> <p>Vaccines don't just protect you. They also protect the people around you.</p> <p>Germs can quickly travel through a community and make many people sick. If enough people get sick, it can lead to an outbreak or a pandemic. But when enough people are vaccinated against a disease, the germs can't travel as easily from person to person, and the entire community is less likely to get the disease.</p> <p>That means even people who can't get vaccinated, such as those with weak or failing immune systems, will have some protection from getting sick. And there's less chance of an outbreak or pandemic because it's harder for the disease to spread.</p> <p>For example, measles spreads through the air when a person infected with the disease coughs or sneezes. According to the CDC, measles is highly contagious, and 9 out of 10 people exposed to an infected person could become infected if not protected through vaccination.</p> <h3>6. Do vaccines have side effects?</h3> <p>While vaccines can cause side effects, most are rare, mild and short-lived. In rare cases, a vaccine can cause a serious problem, such as a severe allergic reaction. Via the Vaccine Adverse Event Reporting System, the CDC and FDA track serious reactions and events related to vaccines. This is a national early-warning system to detect possible vaccine safety issues in the U.S. Anyone can report an event to the Vaccine Adverse Event Reporting System, including patients and healthcare professionals. This information is used to ensure vaccine safety in the U.S.</p> <p>Talk to your healthcare team if you have questions or concerns about vaccines.</p> <p><em>Lisa Hayes, M.D., is a physician in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2023/parent-clipping-bike-helmet-on-child.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D6303984966449AF4BE06E485174B16E" alt="Parent clipping bike helmet on child" width="660" height="370" DisableNVelocity="true" />Immunizations<p>Disease prevention is crucial to your health. Getting vaccinated is one of the best ways to maintain good health, and protect you and those you care about against infectious diseases. Vaccinations offer protection against serious diseases by stimulating the immune system to create antibodies against certain bacteria or viruses.</p><br/><p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/infectious-diseases/in-depth/vaccine-guidance/art-20536857" target="_blank" title="Opens in a new window.">Get vaccine guidance from Mayo Clinic</a>, including benefits, safety, side effects and what to know about recommended vaccines for babies, children, teens, adults and during pregnancy. For recommended vaccines based on age, refer to the <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/adult" target="_blank" title="Opens in a new window.">adult</a> or <a rel="noopener noreferrer" href="https://communityhealth.mayoclinic.org/prevention-and-wellness/child" target="_blank" title="Opens in a new window.">child and adolescent</a> schedules.</p><br/><p>Review the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/coronavirus-covid-19/history-disease-outbreaks-vaccine-timeline" target="_blank" title="Opens in a new window.">history of infectious disease outbreaks and vaccines timeline</a> for information about major disease outbreaks, epidemics and pandemics, and the impact of vaccines and research.</p>Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller1/19/2021Short-term bouts of dizziness or vertigo affect about one-third of Americans. Learn about the causes and 5 common misconceptions of these sensations.5 common misconceptions about vertigo, dizziness<p>Many adults have experienced dizziness. It could have occurred after standing up too quickly, after a carnival ride, after taking a medication or during a migraine. Many body systems, including your muscles, bones, joints, eyes and the inner ear, must work normally for you to have normal balance. When these systems aren't functioning well, you can experience balance problems.</p> <p>About one-third of Americans <span style="color: #333333;">at some point</span> experience short-term bouts of feeling foggy, unsteady and lightheaded or feeling a spinning sensation. However, if these sensations recur or affect your life, it is time to talk with your health care provider.</p> <h4>Vertigo vs. dizziness</h4> <p>First, it is important to outline the differences between vertigo and dizziness. While these words are often used interchangeably, they describe different sensations. Dizziness is the feeling of being lightheaded, foggy or unsteady. Vertigo, which is less common than dizziness, is an overall spinning sensation.</p> <h4>Causes of vertigo and dizziness</h4> <p>Several conditions can cause balance problems, and these problems are usually related to a specific sign or symptom. Your health care team can identify the causes of your symptoms.</p> <p>The most common cause of vertigo is when calcium crystals in your inner ear become dislodged from their normal position. This is called benign paroxysmal positional vertigo. Other causes of vertigo include inflammation of the nerves in your inner ear, migraine, head injury, Meniere's disease, noncancerous tumor or motion sickness.</p> <p>Often, the feelings of faintness or lightheadedness are caused by a significant drop in blood pressure, such as if you stand or sit up too quickly. Cardiovascular disease is another common cause.</p> <p>Joint, muscle or vision problems, or nerve damage to your legs, frequently cause feelings of unsteadiness. Other causes could include medications you take, abnormalities in your inner ear or a neurological condition, such as Parkinson's disease.</p> <p>Finally, dizziness can be caused by medications, abnormalities in your inner ear or psychiatric disorders. It also can occur if you are hyperventilating or breathing rapidly.</p> <h4>Common misconceptions</h4> <h5> These conditions often are misunderstood. Here are some common misconceptions about vertigo and dizziness:</h5> <ol> <li><strong>Dizziness is always related to ear crystals.</strong><br /> While benign paroxysmal positional vertigo is a common cause of vertigo, it is not associated with symptoms of dizziness. There are many other potential reasons for spells of dizziness.</li> <li><strong>Home remedies, like performing the </strong><a rel="noopener noreferrer" href="https://www.mayoclinic.org/tests-procedures/canalith-repositioning-procedure/about/pac-20393315" target="_blank" title="Opens in a new window."><strong>canalith repositioning procedure</strong></a><strong> or flushing your ears, will fix the problem.</strong><br /> Not only can this be harmful, it can cause more problems. Attempting to reposition crystals without instruction from your health care provider can cause the crystals to be moved incorrectly. There have been instances where patients have given themselves a concussion during the process or damaged their eardrums from flushing liquid into their ears.</li> <li><strong>Dizziness is all in your head.</strong><br /> Unfortunately, some people are told that their symptoms of dizziness or vertigo are not real or a result of mental illness. They are given advice to ignore it, and it will go away. Long-term dizziness and vertigo should not be ignored. Rather, a health care provider should treat these conditions.</li> <li><strong>Antihistamines, such as meclizine, solve dizziness.</strong><br /> Meclizine is used to prevent and control nausea, vomiting and dizziness caused by motion sickness. It works to block the signals to the brain that cause these symptoms. However, if you have recurring vertigo or dizziness, taking antihistamines is not a good long-term solution. Meclizine can make you feel drowsy, which results in many people falling asleep until the episodes are over. In this situation, the medication is covering the symptoms, but it is not treating the condition.</li> <li><strong>You just need to deal with this because there are no long-term treatment options.</strong><br /> Recurring vertigo or dizziness can significantly affect your life, such as missing social activities, or disrupting your abilities to drive or work. There is hope. Work with your health care team to identify the correct treatment option for you.</li> </ol> <p>If you experience sudden vertigo with a decrease in hearing or ringing in your ear, seek emergency medical treatment. These are symptoms of sensorineural hearing loss, an inflammatory disorder probably caused by a virus that affect the nerves in the balance and hearing portions of your inner ear.</p> <p><em><a href="/providers/mindy-zenke-dnp" target="_self" title="Opens in same window.">Mindy Zenke</a> is a nurse practitioner in <a href="/services-and-treatments/otorhinolaryngology" target="_self" title="Opens in same window.">Ear, Nose & Throat</a> (ENT/Otorhinolaryngology) in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, <a href="/locations/sparta" target="_self" title="Opens in same window.">Sparta</a> and <a href="/locations/tomah" target="_self" title="Opens in same window.">Tomah</a>, Wisconsin.</em></p><ul> <li>Chronic ear disease</li> <li>Chronic sinusitis</li> <li>Ear tubes/tympanostomy tubes</li> <li>Head and neck cancer (lip, mouth, tonsil, throat, voice)</li> <li>Hearing loss</li> <li>Nasal polyps</li> <li>Nose and sinus disease</li> <li>Salivary gland/parotid</li> <li>Tonsillectomy and adenoidectomy</li> </ul>CNS, D.N.P., A.P.N.P.<p>I deliver individualized care to each of my patients and try to build a positive relationship with each of them, listening to their individual concerns. I run a specialized dizziness clinic where my goal is to identify potential causes, triggers and improve outcomes and quality of life for these patients.</p> <p>I live with three of my children and have one grown son in college. I enjoy watching my children play football, hockey and baseball for Aquinas, and watching my daughter dance for Nicole’s School of Dance and gymnastics at PEG.</p><p><strong>Education</strong></p> <ul> <li>Doctorate of Nursing Practice, Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Clinical Nurse Specialist</li> <li>Advanced Practice Nurse Prescriber</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Otorhinolaryngology, Mayo Clinic College of Medicine and Science</li> </ul>Zenke<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/mindy-zenke-cns-apnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=98EBE83DD10C3358E147F35238FB2ECA" alt="MIndy Zenke, CNS, A.P.N.P." width="280" height="280" DisableNVelocity="true" />Mindy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14774160Mindy Zenke, CNS, D.N.P., A.P.N.P.1{18E5E65E-45C8-4C48-BD32-A914794E2AA4}<img src="/-/media/national-files/images/hometown-health/2021/spinning-bleary-upward-view-of-trees.jpg?h=370&iar=0&w=660&sc_lang=en&hash=87896553D51E802029FE38B7ACB8174D" alt="Spinning, bleary upward view of trees and sky" width="660" height="370" DisableNVelocity="true" />Ear HealthAn audiologist specializes in evaluating and treating people of all ages with hearing loss, dizziness and balance disorders. Specialty audiology consultation is available for assessment and treatment of hearing loss, tinnitus, dizziness and balance disorders.Dawn Haller4/15/2022The best time to make an advance care plan is now. Starting a conversation about advance health care planning can be challenging, but it’s important. Here's what you need to know to get started.Now is the right time for advance directives<p>The best time to make an advance care plan is now. The COVID-19 pandemic has shown that the future can change in a second and highlighted the importance of having plans in place to navigate the unknown. One of the best ways to document your plans is through an advance directive.</p> <h2>What is an advance directive?</h2> <p>An advance directive is a legal form that tells your health care teams what kind of care you want if you are too ill to express yourself. Anyone over 18, regardless of state of health, can complete an advance directive.</p> <p>One type of advance directive, a power of attorney for health care, is preferred because it makes your care wishes known and designates a person to make decisions for you if you are unable to speak for yourself. In some states, this responsibly automatically is given to family members. In other states, like Wisconsin, it is not automatically assigned. The person you appoint is called your health care agent.</p> <p>A power of attorney for health care form gives your designated health care agent the right to make decisions on your behalf. Without the form, even a spouse may need to attain legal guardianship to make health care decisions for a loved one. Going through the legal system adds time and money to an already stressful situation. This form does not allow your health care agent to make business or financial decisions on your behalf, and it does not allow for specific decisions about your mental health.</p> <h2>Who can be your health care agent?</h2> <p>Picking a health care agent is important. Your health care agent's role is to work with your medical team and act on the wishes you outlined in your advance directive.</p> <p>Your health care agent can be anyone, and this choice is not limited to your family members. Also, your health care agent does not need to live near you. Health care organizations connect with people across the country over the telephone or using videoconference technology every day. The most important part is to select a health care agent who you trust to follow your outlined wishes.</p> <h2>Why is now a good time to complete an advance directive?</h2> <p>Since the start of the pandemic, the number of young, healthy adults interested in completing the necessary paperwork for an advance directive has increased. Most people know someone who contracted the virus, and many people know others who were hospitalized or died from the virus.</p> <p>The first step is to talk with your primary care provider who can direct you to the right resource at your clinic. Social workers and advance care planning facilitators are available to discuss the process with you over the telephone or in person at the clinic.</p> <p>Each advance directive document must be signed by two witnesses. There are multiple ways to legally secure the necessary witness signatures.</p> <p>Starting a conversation about advance health care planning can be challenging. Yet you may find that your loved ones are more open to the conversation now than they were a year ago. You can free your loved ones of any feelings of guilt or eliminate any confusion during an emergency by having these conversations and your advance directive in place.</p> <p><em>Gina Zumach is a social worker in <a href="/locations/la-crosse">La Crosse</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2022/middle-aged-person-backpacking.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F915FE1DD0434A183F6B6618668D7B21" alt="Middle aged person backpacking" width="660" height="370" DisableNVelocity="true" />AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.HospiceThe Hospice program believes that the highest quality of living is achieved when the family unit and Hospice team together offer hope, opportunity, support, presence, individualized care, comfort and encouragement.<br/><br/>Palliative CarePalliative care offers pain and symptom management, and emotional and spiritual support when you face a chronic, debilitating or life-threatening illness.Dawn Haller7/6/2023Your lungs work hard. Having clean air helps prevent illness and reduces the transmission of airborne viruses. Here are some ideas for improving the air quality in your home.Cleaner air: Another layer of protection from airborne particles<p>It's important to consider the quality of the air you and your family breathe every day. Proper air ventilation and filtration in your home may help prevent illness, reduce transmission of viruses, such as COVID-19 or influenza, and help alleviate symptoms of seasonal allergies. </p> <p>These actions alone are not enough to protect you and your family from all viruses. But they can serve as additional layers of protection.</p> <h2>So how do you improve the air quality in your home? Here are some ideas:</h2> <h3>Increase ventilation with outside air.</h3> <p>Generally, the more that indoor and outside air exchanges, the cleaner it is. This exchange lowers the risk of transmitting airborne viruses.</p> <h4>Ways you can increase ventilation include:</h4> <ul> <li>Opening windows or doors at opposite sides of the home, and keeping interior doors open as long as the weather allows to promote cross-ventilation.</li> <li>Operating a window air conditioner fan with an outdoor air intake vent.</li> <li>Running a bathroom fan intermittently or continuously.</li> <li>Opening the outside air intake of your heating, ventilation and air conditioning system.</li> <li>Using indoor fans to circulate air in the home.</li> </ul> <h3>Keep your home free of dust and debris.</h3> <p>Household dust, dirt and other allergens like pet hair can affect indoor air quality. Keep surfaces clean by:</p> <ul> <li>Vacuuming carpet and rugs frequently.</li> <li>Dusting hard surfaces.</li> <li>Regularly cleaning soft surfaces, such as bedding and drapery.</li> </ul> <h3>Use HEPA filters.</h3> <p>While keeping windows open is one way to promote cleaner air, people who have a lung disease, such as asthma, or are prone to seasonal allergies, may need to keep windows closed to prevent particles that could trigger their symptoms from entering their home. Using air filters that remove small particles, such as high-efficiency particulate air, or HEPA, filters, decrease contaminants in the air. The most common household appliances that use HEPA filters are portable air purifiers; vacuum cleaners; and heating, ventilation and air conditioning systems, such as furnaces.</p> <p>Appliances that use HEPA filters only work when they are on, so you may need to run the fan on your furnace continuously or for longer periods of time. Remember that these filters need to be cleaned or replaced regularly to work effectively. Check the manufacturer's instructions.</p> <h3>Use an air purifier.</h3> <p>When used properly, air purifiers can reduce contaminants in your air. However, they are designed to filter the air in a single room and not provide whole-house coverage.</p> <h4>Here are some tips on how to use a portable air purifier:</h4> <ul> <li>Place the air purifier where you spend the most time or where vulnerable people spend the most time.</li> <li>To reduce risks of airborne transmission of viruses, direct the airflow of the air cleaner so that it doesn't blow directly from one person to another.</li> </ul> <p>Increasing the ventilation and filtration of your home to improve the quality of the air is another layer of protection against airborne particles, including those carrying COVID-19, influenza or pollen. You should combine these strategies with other preventive measures, such as frequent hand-washing and staying up to date of vaccinations, to protect yourself and your family. </p> <p><em><a href="/providers/paul-horvath-md" target="_self" title="Opens in same window.">Paul Horvath, M.D.</a>, is an <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">Emergency Medicine</a> physician in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Wisconsin Medical School-Madison</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Kalamazoo Center for Medical Studies</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Emergency Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Emergency Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Horvath<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/paul-horvath-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6D9F9FFCF71AD564DF6A3FD125A4F235" alt="Paul Horvath, M.D." width="280" height="280" DisableNVelocity="true" />Paul<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13467174Paul Horvath, M.D.1<img src="/-/media/national-files/images/hometown-health/2023/air-purifier.jpg?h=370&iar=0&w=660&sc_lang=en&hash=83D0BEB810658431479FA7FE340D5EBF" alt="Air purifier" width="660" height="370" DisableNVelocity="true" />Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.BreathingMost cases of shortness of breath are due to heart or lung conditions. Your heart and lungs are involved in transporting oxygen to your tissues and removing carbon dioxide, and problems with either of these processes affect your breathing.Dawn Haller1/8/2021Osteopathic medicine is a growing branch of medicine. Learn more about this whole-person approach to identifying and treating the cause of illness.Q&A: Osteopathic medicine<p>Americans have relied on osteopathic medicine for more than 145 years. The number of osteopathic physicians is on the rise and that number is projected to keep climbing, according to the American Osteopathic Association.</p> <p>Stephen Stacey, D.O., director of osteopathic education for the <a rel="noopener" href="https://college.mayo.edu/academics/residencies-and-fellowships/family-medicine-residency-la-crosse-wisconsin/" target="_blank" title="Opens in a new window.">Mayo Clinic Family Medicine Residency program</a> and a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician at <a href="/locations/la-crosse" target="_self" title="Opens in same window.">Mayo Clinic Health System in La Crosse</a>, Wisconsin, answers common questions about this branch of medicine.</p> <h2>What does D.O. mean?</h2> <p>D.O. is the official designation of a doctor of osteopathic medicine who has attended and graduated from a U.S. osteopathic medical school.</p> <h2>Is an osteopathic physician a fully licensed physician?</h2> <p>Yes. Osteopathic physicians must pass state boards and exams, and be licensed to practice in all areas of medicine, just like a doctor of medicine (M.D.). Residency programs accept graduates of doctor of osteopathic medicine and doctor of medicine programs.</p> <p>Osteopathic physicians practice in all specialties of medicine, ranging from emergency medicine and cardiovascular surgery to psychiatry and family medicine. You or somebody you know has probably been treated by an osteopathic physician without realizing it.</p> <h2>What is unique about the osteopathic physician specialty?</h2> <p>The philosophy of osteopathic medicine focuses on a whole-person approach to identifying and treating the cause of illness, not just the symptoms.</p> <h3>Several key principles include:</h3> <ul> <li>The body acts as a whole unit, not a collection of separate parts.</li> <li>Structure and function are interrelated. This means that if there is a problem in one part of the body's structure, it can affect the function in that area and possibly other areas. The reverse also is true.</li> <li>The body has an innate ability to heal itself.</li> </ul> <p>Osteopathic physicians work in partnership with you, considering how lifestyle and community affect your well-being and working to break down barriers to good health.</p> <h2>What type of special training do osteopathic physicians receive?</h2> <p>Osteopathic physicians are trained to use a hands-on approach called osteopathic manipulative medicine, or OMM, to promote health and healing. Doctor of osteopathic medicine programs require approximately 200 additional hours of training in these therapeutic manual techniques.</p> <h2>What is osteopathic manipulative medicine?</h2> <p>Osteopathic manipulative medicine is a distinctive system of hands-on diagnosis and treatment that focuses on the body's interconnected system of nerves, muscles and bones. These techniques typically involve using pressure and resistance to work with muscles, connective tissues and joints. The techniques help restore motion, alleviate pain and support the body's structure to help it function more efficiently. Treatment plans are tailored to each patient.</p> <h2>What conditions can be treated with osteopathic manipulative medicine?</h2> <p>Osteopathic manipulative medicine benefits patients of all ages. Some common conditions treated include muscle pain, back or neck pain, shoulder pain, nerve entrapment, <a rel="noopener" href="https://www.mayoclinic.org/symptoms/headache/basics/definition/sym-20050800" target="_blank" title="Opens in a new window.">headaches</a>, <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/colic/symptoms-causes/syc-20371074" target="_blank" title="Opens in a new window.">infant colic</a>, <a rel="noopener" href="https://www.mayoclinic.org/symptoms/pelvic-pain/basics/definition/sym-20050898" target="_blank" title="Opens in a new window.">pelvic pain</a>, pregnancy issues, <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/scoliosis/symptoms-causes/syc-20350716" target="_blank" title="Opens in a new window.">scoliosis</a>, fibromyalgia and torticollis (twisted neck). The techniques used can provide patients an alternative to medications, including opioids or invasive surgical interventions.</p> <h2>How can I get care?</h2> <p>Schedule an appointment with one of our <a href="https://www.mayoclinichealthsystem.org/search-results?term=D.O." target="_self" title="Opens in same window.">osteopathic physicians</a> at your <a href="/locations" target="_self" title="Opens in same window.">local clinic</a>. Many osteopathic physicians provide osteopathic manipulative medicine to their own patients. Some may accept referrals from other physicians to treat patients using these techniques.</p> <p>As with any healthcare provider, it is important that you ask questions about how an osteopathic physician can meet your needs.</p><img src="/-/media/national-files/images/hometown-health/2021/blood-pressure-cuff-on-arm.jpg?h=370&iar=0&w=660&sc_lang=en&hash=1FA2C8C8B7C3BF7B14734A5580EB4C34" alt="Blood pressure cuff on arm" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller1/5/2021Going back to work after maternity leave can be difficult. It's vital for you and your baby to feel supported. Get tips to help you physically and emotionally prepare.Returning to work after maternity leave: Tips, tricks to keep organized, decrease anxiety<p>Over 50% of women return to work after their maternity leave. Most women feel guilty about returning to work. Some return for financial reasons, and others return to maintain necessary skills. Either way, it is an emotional experience leaving baby behind. Moms can feel good knowing that studies have found no evidence that children experience harm when their mothers work outside the home.</p> <p>It is vital for women's mental and emotional health, and their relationship with baby, that they feel supported when returning to work.</p> <h3>Here are some helpful tips to help moms prepare physically and emotionally:</h3> <h4>Rally support from your employer.</h4> <p>All states have guidelines that outline how employers should support new mom's upon their return to work.</p> <h5>Check with your state's laws for details, but here are a few things to consider:</h5> <ul> <li>Employers should provide an adequate space for moms to pump. Many companies aren't aware of this requirement, so consider mentioning your plan to pump to your employer weeks to months in advance of your due date. This will allow your employer time to prepare a space. Bathrooms or bathroom stalls are not considered an adequate space. Employers should provide a conference room or other private space that can be reserved for breastfeeding moms.</li> <li>Employers should provide break times for pumping. Pumping can take about 10 to 15 minutes once you are used to using your breast pump. For some, it may take longer. Many women use their regular breaks and lunch break to pump. Some women come to work early or stay late to make up for the time needed to pump. Talk to your employer before your due date so you can agree on your approach.</li> <li>Touch base with your employer a few weeks before you return to ensure they are prepared for your time and space needs. Ask if you can visit so you can visualize and plan where you will be pumping.</li> </ul> <h4>Seek support from family and friends — and professionals.</h4> <p>It's important that you verbalize how you are feeling about returning to work.</p> <h5> Whether it is your partner, loved ones, friends, co-workers or health care providers, people want to help:</h5> <ul> <li><a href="/hometown-health/speaking-of-health/too-embarrassed-to-ask-i-just-had-a-baby-whats-wrong-with-my-moods" target="_self" title="Opens in same window.">Having a baby can cause changes in moods</a>. It's important to be as healthy as possible so you can provide the best care to your new baby. Talk to your provider if you think you may be experiencing <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/postpartum-depression/symptoms-causes/syc-20376617" target="_blank" title="Opens in a new window.">postpartum depression</a>.</li> <li>If you're having trouble with milk production or expressing milk, contact a <a href="/hometown-health/patient-stories/teamwork-helps-ensure-newborn-gets-strong--start-in-life" target="_self" title="Opens in same window.">lactation specialist</a>. They are waiting for your call and want you to be as successful as possible when you return to work.</li> <li>Consider joining a lactation group. It is helpful to connect with other women who are experiencing the same issues and concerns as you. They can give you ideas such as how to establish a feeding and pumping schedule.</li> </ul> <h4>Create a routine.</h4> <h5>Being organized can help reduce the stress you feel about returning to work:</h5> <ul> <li>Consider prepping the diaper bag for the baby and your bag for work the night before. Make sure pump supplies are cleaned, dried and packed. This will reduce the morning rush, which will help decrease anxiety.</li> <li>Do a dry run a few times the week before you return to work. Wake up and get ready for your day as if you were going to work. Be sure to note how much time you really need. As a part of the dry run, load the car and drive to the day care or grandma's house to time how long you will need to comfortably drop the baby off, including the extra kisses, and drive to work from there. Then add on some extra time for the unexpected mess or extended feeding. Most likely, it will take more time once baby arrives.</li> </ul> <h4>Monitor your breast milk supply.</h4> <h5>Your supply will go through some changes when you return to work:</h5> <ul> <li>You may notice a difference in your milk supply in the beginning because pumping is a big change from nursing your baby. Remember, your body will adjust to the new schedule.</li> <li>Bring a picture of your baby with you when you pump. Looking at your newborn's picture helps with milk letdown and helps you feel connected to your baby when you can't be together.</li> <li>Drink plenty of water to stay hydrated.</li> </ul> <p>Be patient, and give yourself grace. Allow yourself time to figure out what works and what doesn't. It will take a few weeks to get used to the new routine, but you've got this.</p> <p><em>By Mayo Clinic Health System staff. </em></p><img src="/-/media/national-files/images/hometown-health/2021/talking-on-cell-phone-outdoors.jpg?h=370&iar=0&w=660&sc_lang=en&hash=DA0F41D6DA972EA84B1E127681FEA957" alt="Talking on cell phone outdoors" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller1/29/2021Physical activity is good for people of all ages, especially seniors. Here are tips to keeping moving even during winter's cold, dark days.Ways for seniors to remain active during winter<p>Physical activity is good for people of all ages, especially seniors. It can reduce your risk of chronic health conditions, and improve your mood, strength and balance.</p> <p>Seniors should aim for 2½ hours of moderate-intensity exercise per week. Achieving this can be a challenge during the winter's cold, dark days. In addition, COVID-19 guidelines have led to more time spent at home and restricted access to some previously available indoor spaces.</p> <p>Even with these challenges, seniors can do many things to remain active during the winter.</p> <h2>Here are some tips to get you started:</h2> <h3>Find resources at a public library.</h3> <p>Most public libraries have a wide selection of exercise videos, books and e-books that focus on low-impact movement. While some libraries are closed due to the COVID-19 pandemic, some provide curbside pickup options.</p> <h3>Attend a virtual fitness class.</h3> <p>Today's seniors are more connected than ever. Use of technology has grown during the COVID-19 pandemic, with more use of virtual technology to connect with friends and family.</p> <p>Why not use the same technology to participate in an exercise class? Local fitness clubs, and county aging and disability resource centers offer low-impact virtual classes or one-on-one training services using Zoom or other virtual technology.</p> <p>Check with your health insurance company about virtual fitness class coverage, as some plans pay for some or all of class expenses.</p> <h3>Follow an online video.</h3> <p>There are thousands of exercise videos online, but don't just scan through social media sites and try to complete the first workout you find. Search for exercise programs specifically created for seniors, and incorporate stretching, strengthening and low-impact cardio. This may include chair yoga, seated strengthening exercises or chair stretching.</p> <h3>Schedule movement into your day.</h3> <p>A body at rest tends to stay at rest. This is especially true when the weather outdoors is bad.</p> <p>Plan a specific time each day to move. Many people find it best to complete a workout in the morning when they feel the freshest and the day hasn't gotten away from them.</p> <p>You can incorporate additional movement throughout your day, such as completing 10 squats while preparing lunch or coffee, putting away laundry one item at a time to walk extra steps, march in place during commercial breaks of your favorite TV show or getting up out of your chair every hour to walk a short distance in your home. Try these <a href="/hometown-health/speaking-of-health/15-minute-workouts-you-can-do-at-home" target="_self" title="Opens in same window.">15-minute workouts you can do at home</a>.</p> <h3>Use what you have.</h3> <p>You don't need expensive fitness equipment at home to get a total body workout.</p> <h4>Consider these examples:</h4> <ul> <li>Use cans of soup or water bottles as hand weights.</li> <li>Go from a sitting to a standing position out of a dining room chair two to three times in a row instead of just once.</li> <li>Walk up and down a hallway or large open space.</li> <li>Go up and down your stairs multiple times.</li> <li>Turn up the music and dance in your kitchen.</li> </ul> <h3>Get outdoors.</h3> <p>Winters can be cold and dark, but with the proper preparation and equipment, seniors can safely enjoy exercising outdoors. On days when it is icy or there is inclement weather and you do not need to go anywhere, stay inside to <a href="/hometown-health/speaking-of-health/winter-weather-are-falls-and-slips-avoidable" target="_self" title="Opens in same window.">prevent falls or slips</a>.</p> <h4>When venturing out, remember these tips:</h4> <ul> <li>Wear proper footwear.</li> <li>Wear a pair of lightweight tennis shoes or boots with good support. You also can purchase snow grips for the bottoms of your shoes or boots.</li> <li>Take your time.</li> <li>Walks in winter are not a race, and there is no need to hurry. Take small steps, and watch for, and avoid, icy spots.</li> <li>Walk with a friend.</li> </ul> <p>Catch up with a friend while exercising, but don't forget to wear a mask.</p> <h3>Incorporate variety.</h3> <p>People tend to focus on only one type of exercise, such as walking. Variety in your routines, incorporating <a href="/hometown-health/speaking-of-health/the-5-elements-of-fitness" target="_self" title="Opens in same window.">five elements of fitness</a>, reduces boredom and lowers the risk of injury.</p> <h3>Try to incorporate these types of exercise into your routines:</h3> <ul> <li><strong>Endurance</strong><br /> These activities increase your breathing and heart rates. Examples include dancing, climbing stairs and brisk walking.</li> <li><strong>Strength</strong><br /> Strong muscles help seniors remain independent and make everyday activities easier. Examples include lifting weights and using resistance bands.</li> <li><strong>Balance</strong><br /> These activities reduce the risk of falls. Examples include standing with your feet next to each other, standing on one foot and then the other, and tai chi.</li> <li><strong>Flexibility</strong><br /> Flexibility improves your joints' range of motion and makes daily tasks easier. Chair yoga and stretching can improve flexibility.</li> </ul> <p>If you have heart disease, diabetes, a history of falls, vertigo or other chronic health conditions, talk with your healthcare provider about the types and amount of physical activity that is right for you.</p> <p>Don't view winter as an excuse to stop exercising. There still are many things that you can do to safely incorporate exercise and movement into your routine. Learn more from the <a rel="noopener" href="https://www.nia.nih.gov/health/exercise-physical-activity" target="_blank" title="Opens in a new window.">National Institute on Aging</a>.</p> <p><em><a href="/providers/kelly-carlson-mspt" target="_self" title="Opens in same window.">Kelly Carlson</a> is a <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapist</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p><ul> <li>Orthopedics</li> <li>Sports medicine</li> </ul>P.T.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Exercise Science, University of Wisconsin, LaCrosse</li> <li>Master's degree, Physical Therapy, Des Moines University, Iowa</li> </ul> <p> </p>Carlson<img src="/-/media/shared-files/images/medical-professionals/full/fairmont/kelly-carlson-mspt.jpg?h=200&iar=0&w=200&sc_lang=en&hash=EF89D19097E1686A47E9713A15E08154" alt="Kelly Carlson PT" width="200" height="200" DisableNVelocity="true" />{C48D3060-B893-44CF-9013-ECD21C0DE9DE}Kelly <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14929198Kelly Carlson, P.T.1<img src="/-/media/national-files/images/hometown-health/2021/senior-woman-working-out-at-home.jpg?h=370&iar=0&w=660&sc_lang=en&hash=58DA2DABB5F6CF7001CC199EDD304078" alt="Senior woman working out at home" width="660" height="370" DisableNVelocity="true" />Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Dawn Haller9/20/2025Knowing how to eat healthier can help you take control of how much you eat each day. Start with these tips to remind you of easy ways to judge food portions.Strategies to control portions<p>Losing weight and eating healthy may seem difficult. You may be unsure of how much you should eat to lose weight. It can be difficult to estimate portion sizes. Using the visual cues listed here will help you get close to actual recommended serving sizes.</p> <h2>Here are some ways to help judge a healthy portion.</h2> <h3>Fruit — One serving is equivalent to a tennis ball:</h3> <ul> <li>1 medium whole fruit</li> <li>1/2 cup of chopped, cooked or canned fruit</li> </ul> <h3>Vegetables — One serving is equivalent to one or two baseballs:</h3> <ul> <li>2 cups of raw, leafy vegetables (two baseballs)</li> <li>1 cup of chopped, cooked or canned raw veggies (1 baseball)</li> </ul> <h3>Grains — One serving is equivalent to a hockey puck:</h3> <ul> <li>1 slice whole-wheat bread</li> <li>1/2 cup of cooked pasta, potatoes or rice</li> </ul> <h3>Protein foods — One serving is equivalent to a hockey puck:</h3> <ul> <li>3 ounces of cooked meat</li> </ul> <h3>Fat — One serving is equivalent to one die:</h3> <ul> <li>1 teaspoon butter, margarine or oil</li> </ul> <p> Get additional <a href="/healthy-weight" target="_self" title="Opens in same window.">healthy weight resources</a>, and learn more about <a href="/topics/weight-loss-and-bariatric-surgery" target="_self" title="Opens in same window.">losing weight</a>.</p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2021/forking-vegetable-salsa-on-plate.jpg?h=370&iar=0&w=660&sc_lang=en&hash=920E14DF048E7742D7924894E216FD56" alt="Forking vegetable salsa on plate" width="660" height="370" DisableNVelocity="true" />Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Dawn Haller1/20/2021While acne is common among teens, it can be embarrassing and sometimes difficult to treat. You and your teen can help manage or eliminate acne by following these 13 expert tips.13 tips for managing teen acne<p>Acne is a common condition faced by many teenagers. Although most teens will have acne at some point, your teen still may be embarrassed by it. As a parent or guardian, it is important to take your teen's feelings about acne seriously. Acne can cause low self-esteem and lead to distress in teens. Helping your teen with acne management can make this time less stressful and decrease the long-term effects of acne.</p> <h2>You and your teen can follow these 13 tips to help manage or eliminate acne:</h2> <h3>1. Have your teen use over-the-counter acne products, and wash problem areas with a gentle cleanser twice daily.</h3> <p>Look for products that contain topical benzoyl peroxide as the main active ingredient. Apply cleanser with fingertips, and rinse skin with lukewarm water.</p> <h3>2. After washing the skin, treat with a topical product containing adapelene.</h3> <p>Adapelene is helpful in unclogging pores and preventing new breakouts. A pea-sized amount should be applied to the entire face, avoiding easily irritated areas, such as the eyes and mouth. It also can be applied to the chest and back, if needed.</p> <h3>3. Avoid facial scrubs, astringents and facial cleanser masks, as well as excessive scrubbing and washing.</h3> <p>This can irritate the skin and worsen acne.</p> <h3>4. Remind your teen to use acne treatment, but only remind them occasionally.</h3> <p> A small study shows that fewer reminders from parents are more effective than reminding your child each day, which can be viewed as nagging.</p> <h3>5. Do not touch or pick at problem areas.</h3> <p> This can trigger acne, lead to infections and cause scarring.</p> <h3>6. Make sure your teen is wearing a clean face mask every day.</h3> <p>A dirty face mask will counteract other prevention strategies. Be sure to wash masks prior to wearing the first time. Use regular laundry detergent and hot water for washing face coverings.</p> <h3>7. Your teen should use shampoo every day.</h3> <p>This is especially needed if he or she has oily hair or problem areas around the hairline.</p> <h3>8. Shower after activities that cause sweat and oil production.</h3> <p> Exercising and wearing a hat or helmet can increase sweat and oil production.</p> <h3>9. Treat acne early.</h3> <p> It is easier to treat a few pimples than a breakout. Early treatment also can help prevent acne in adult years and reduce scars.</p> <h3>10. Protect skin from the sun.</h3> <p> Sun exposure can make acne worse, and some medications make skin susceptible to the sun's rays. If your teen is planning to be in the sun, have them apply a nonoily moisturizer that includes sunscreen.</p> <h3>11. Avoid excessive amounts of cosmetics.</h3> <p> Cosmetics can cause pores to clog and worsen acne.</p> <h3>12. Protect skin from items that create friction or cause pressure.</h3> <p> Phones, helmets, backpacks, and tight collars and straps are examples.</p> <h3>13. Help your teenager manage and reduce stress.</h3> <p> Stress can cause acne to flare.</p> <p>If your teen has tried over-the-counter acne products for several weeks and has not seen improvements, schedule an appointment with a <a href="/services-and-treatments/dermatology" target="_self" title="Opens in same window.">dermatologist</a> or <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">pediatrician</a> who can prescribe stronger medications and help with treatment options.</p> <p>Get additional <a href="/hometown-health/speaking-of-health/5-tips-to-help-your-teen-survive-acne" target="_self" title="Opens in same window.">tips to help your teen manage acne</a>.</p> <p><em><a href="/providers/manjunatha-md" target="_self" title="Opens in same window.">Dr. Manjunatha</a> is a pediatrician in <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">Pediatric & Adolescent Medicine</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p> <hr /> <p><em>Information adapted from the American Academy of Dermatology</em></p><ul> <li>Adolescent acne</li> <li>Allergy and asthma</li> <li>Anemia in children</li> <li>Anxiety</li> <li><span style="color: #202124; background-color: #ffffff;">Attention-deficit/hyperactivity disorder (</span>ADHD)</li> <li>Bedwetting issues</li> <li>Depression</li> <li>Lyme disease</li> <li>Migraine headache</li> <li>Newborn care</li> <li>Urinary and kidney problems</li> </ul>M.D.<p>I chose to work at Mayo Clinic Health System since it provides the highest quality of medical care in the Midwest.</p> <p>I look forward to helping create individualized care plans for my patients and their wellness goals. I manage the physical, mental and emotional well-being of children in every stage of development. I believe in developing a trusting relationship and always value parents’ input in childcare decision-making.</p> <p>In my spare time, I enjoy playing cricket and tennis, watching movies, listening to music and spending time with my wife and two sons.</p><p><strong>Education</strong></p> <ul> <li>Jawaharlal Nehru Medical College</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Pediatrics, Marshfield Clinic Health System</li> <li>Pediatrics, Royal College of Pediatrics and Child Health</li> <li>Pediatrics, Mysore Medical College and Research Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Pediatrics</li> <li>Neonatal Resuscitation Program</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Pediatrics, Mayo Clinic College of Medicine and Science</li> </ul>Manjunatha<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/fnu-manjunatha-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=DF32FB2C272DE3D15C5BB00CDBA7B053" alt="Fnu Manjunatha, M.D." width="280" height="280" DisableNVelocity="true" />Fnu<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20712260Fnu Manjunatha, M.D.1{61776FD2-05E8-47E9-AB55-EE465BD29A19}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}|{9B57996D-7C65-499B-8DB5-FBB37D1A5DD1}<img src="/-/media/national-files/images/hometown-health/2019/teenage-girl-doing-face-care.jpg?h=370&iar=0&w=660&sc_lang=en&hash=4BAC2AEDCEC45D3EB11A9353434A61B9" alt="Teenage girl doing face care" width="660" height="370" DisableNVelocity="true" />Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller7/16/2025Your care needs are important, which is why we provide a team-based approach. Learn more about care team collaboration and how it can benefit you.FAQ: Your care team<p>Care teams collaborate to deliver the highest-quality care, with the best patient experience and outcomes, in a way that also reduces costs. Your primary care provider guides your care team.</p> <h2>Why do I need a primary care provider?</h2> <p>Having a primary care provider allows you to establish trusting relationships with a care team who gets to know you and your medical history, and provides continuity of care for you and your family. </p> <h3>A primary care provider:</h3> <ul> <li>Can be a physician or advanced practitioner provider</li> <li>Is available to evaluate and treat day-to-day health problems</li> <li>Advises you on preventive screenings at different stages throughout your life</li> <li>Follows up with you to explain test results and judge how well your treatment is working</li> <li>Refers you to qualified specialists when needed</li> <li>Maintains the big picture of your overall health and treatment needs</li> </ul> <p>Establishing care at Mayo Clinic Health System is easy. <a href="/locations" target="_self" title="Opens in same window.">Find your local clinic's contact information</a> for help selecting a primary care provider and transferring health records.</p> <h2>What is team-based care?</h2> <p>Your care needs are important. The team-based approach to care will support you with a variety of caregivers who can focus on your individual needs in the most convenient, supportive ways possible. The members of your primary care team each have a specific role in supporting your care and health goals.</p> <h2>What are the care team members' roles in my care?</h2> <p>Though collaborative teamwork, your care is delegated to the most appropriate team member.</p> <h3>Your extended care team includes:</h3> <ul> <li><strong>You</strong><br /> You are at the center of the care team and everything they do. Care teams are responsible for understanding your needs and supporting your health.</li> <li><strong>Registered nurses</strong><br /> Registered nurses educate, assess your needs and coordinate care if you need customized plans of care. Also, visits with registered nurses are scheduled for other reasons, such as hypertension checks, 6- and 12-month well-child assessments, and adult annual wellness visits.</li> <li><strong>Licensed practical nurses, medical assistants and clinical assistants</strong><br /> These medical staff members prepare you for the visit, coordinate preventive services and care with other providers if you have chronic conditions, and provide vaccination visits.</li> <li><strong>Allied health staff</strong><br /> Scheduling, registration, clinic assistants and secretarial staff are the doorway to your care team and guide you to the right level of care at the right time.</li> <li><strong>Additional primary care members</strong><br /> Behavioral health specialists, dietitians, pharmacists, therapists, social services support and other healthcare specialists join your care team as needed.</li> <li><strong>Specialists</strong><br /> Your care team will coordinate with specialists to ensure your care plan fits your needs, lifestyle and family circumstances.</li> </ul> <h2>What are the benefits of having a care team instead of seeing my own provider every time?</h2> <p>A care team improves your care in several ways. Instead of depending on just one provider, an entire team is supporting you.</p> <p>When you need to see a specialist, your care team will connect you to the right person. Your team will remind you when it's time for a preventive exam or wellness screening.</p> <p>You'll often be able to receive care more quickly than in the past because you now have more people prepared to meet your needs. This will help make your visit as efficient and productive as possible.</p> <h2>I prefer to see my physician, but I was offered a visit with a nurse instead. Why?</h2> <p>Your appointments and the care team professional you see are tailored to your specific needs and complexity. This allows all patients access to the right provider at the right time. For example, some registered nurses are specifically trained to provide care related to recurring hypertension visits and Medicare annual wellness visits. When a registered nurse determines that your condition has become more complicated, you will be referred to a nurse practitioner, physician assistant or physician.</p> <h2>Why does my doctor suggest I see a nurse practitioner or physician assistant for my next clinic visit?</h2> <p>Nurse practitioners and physician assistants work in partnership with physicians to ensure you get the care you need when you need it. Together, they coordinate treatment for patients seen in Primary Care.</p> <h2>How do I access the care I need?</h2> <p>This team-based approach often can deliver your care via telephone or through the patient portal. In addition to your care team, the <a href="/services-and-treatments/nurse-line" target="_self" title="Opens in same window.">Nurse Line</a> is available 24/7 to access advice from expert and caring nurses, and get help determining the best care option.</p> <h2>How do I receive the care I need?</h2> <p>If you need a visit, your care team or the Nurse Line can determine the best route of care for your needs.</p> <h3>The care you receive may be:</h3> <ul> <li>A visit with a member of your care team or a specialist in the clinic</li> <li>In <a href="/services-and-treatments/urgent-care" target="_self" title="Opens in same window.">Urgent Care</a> or <a href="/services-and-treatments/express-care" target="_self" title="Opens in same window.">Express Care</a></li> <li>Online through a <a href="/hometown-health/featured-topic/6-tips-for-making-the-most-of-your-video-appointment" target="_self" title="Opens in same window.">video appointment</a>, <a href="/services-and-treatments/express-care" target="_self" title="Opens in same window.">Express Care Online</a> or <a href="/-/media/national-files/documents/hometown-health/2019/patient-guide-to-econsults.pdf?sc_lang=en&hash=20F604DE40B7C0B8D8203BBA3D3A3727" target="_blank" title="Opens in a new window.">eConsult</a></li> </ul> <p>If you require immediate medical attention for a severe or life-threatening situation, you will be seen in the <a href="/services-and-treatments/emergency-medicine" target="_self" title="Opens in same window.">Emergency Department</a> nearest you.</p> <h2>How do I get started?</h2> <p>Register for an account in the patient portal or download the Mayo Clinic app to get started. Call 1-877-858-0398 for assistance. Read more about the <a href="/topics/patient-portal" target="_self" title="Opens in same window.">patient portal</a>.</p> <p>Get tips for how to <a href="/hometown-health/speaking-of-health/plan-ahead-to-make-the-most-of-your-health-care-visit" target="_self" title="Opens in same window.">plan ahead to make the most of your healthcare visit</a>. </p> <p><em><a href="/providers/jill-lenhart-md" target="_self" title="Opens in same window.">Jill Lenhart, M.D.</a>, is a </em><em><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/chippewa-falls" target="_self" title="Opens in same window.">Chippewa Falls</a>, Wisconsin.</em></p>M.D.<p>I enjoy spending time with my family, walking and being active with my church.</p> <p>I am the Mayo Clinic Health System – Chippewa Valley vice chief medical officer.</p><p><strong>Medical School</strong> <br /> University of North Dakota School of Medicine-Grand Forks</p> <p><strong>Residency</strong> <br /> Eau Claire Family Practice Residency Program/UW-Madison Affiliate, Eau Claire, WI</p> <p><strong>Certification</strong> <br /> Family Practice </p>Lenhart<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/jill-lenhart-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4EA55C165DA6CAD75D3B28C8357628D5" alt="Jill Lenhart, M.D." width="280" height="280" DisableNVelocity="true" />{E09B30D9-AEAC-4BCE-B17E-ADD7423F8DDD}Jill<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11881658Jill Lenhart MD1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2018/health-care-team-hands.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B6BC545B5E0BAA4B65A368DAE7297FB4" alt="Health care team break with hands" width="660" height="370" DisableNVelocity="true" />Patient PortalStaying engaged in your healthcare is important. The patient portal is a free, secure and convenient online resource that connects you to your healthcare team and helps you manage your health from the comfort of your home or anywhere else.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Dawn Haller1/21/2021If your job has you sitting at desk most of the day, that can be tough on your body. Here's some tips to ease the stiffness and soreness to keep you alert and focused.Don’t just sit there: Exercises for the office<p>Sitting at a desk all day can be harder than it sounds.</p> <p>Too much sitting in one position puts a lot of strain on the body and can leave you feeling stiff and sore. It can also leave you feeling tired. We’re talking to you, 3 p.m. slump.</p> <p>To break the cycle, try getting up to move every half hour or so. Walk to get a drink of water. Take a flight or  two of stairs. Stand up when on a phone call or during a videoconference meeting.</p> <h2>Try a few of the stretches and exercises below, which can be done right from the comfort of your work area:</h2> <ul> <li><strong>Neck stretches</strong><br /> Bring your chin to your chest and hold for 15 to 30 seconds. Then rotate your head left and then right, holding 15 to 30 seconds on each side. Finally, tilt your head to the side, leaning your ear toward your shoulder. Again, hold for 15 to 30 seconds on each side.</li> <li><strong>Standing stretches<br /> </strong>While standing, put a hand on your desk or chair to stabilize yourself. Bend one leg, grab your ankle and pull it toward your buttock. Hold for 15 to 30 seconds, then repeat on the other side. Then, stand with feet hip width apart and arms crossed across your chest. Twist to the left, then the right. Hold for 30 seconds on each side.</li> <li><strong>Pushups and triceps dips</strong><br /> Use your desk to do pushups. Do triceps dips on the arms of your office chair.</li> <li><strong>Forearm stretches</strong><br /> Lift one of your arms and hold it comfortably in front of you, palm facing down. Bend your hand downward, and gently pull it toward you using your other hand. Hold for 15 to 30 seconds and repeat on the other side. Then lift one of your arms and hold it comfortably in front of you, palm facing up. Bend your hand downward, and gently pull it toward you using your other hand. Again, hold for 15 to 30 seconds on each side.</li> <li><strong>Seated stretches</strong><br /> While seated, bring one of your knees toward your chest. Use your hands to grab the back of your thigh, and gently pull it toward you. Keep your back straight, being careful not to lean forward. Hold the stretch for 30 seconds. Relax and return to the starting position, and repeat the stretch with your other leg.</li> </ul> <p>Just a small amount of movement throughout the day can really help you stay alert and focused.</p> <p>Get additional <a href="/topics/exercise-and-fitness" target="_self" title="Opens in same window.">fitness and exercise tips</a>.</p> <p><em><a href="/providers/beau-johnson-pt" target="_self" title="Opens in same window.">Beau Johnson</a> is a <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapist</a> in <a href="/locations/holmen" target="_self" title="Opens in same window.">Holmen</a>, Wisconsin.</em></p><ul> <li>Sports medicine</li> </ul>P.T.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Exercise Science, University of Minnesota-Duluth</li> <li>Master's degree, Physical Therapy, University of Mary</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Certified Spinal Manual Therapist (CSMT)</li> </ul>Johnson<img src="/-/media/shared-files/images/medical-professionals/full/holmen/beau-johnson-pt.jpg?h=280&iar=0&w=280&sc_lang=en&hash=2FEA4FD6BAEEBFE6D31E1284FD8FD26F" alt="Beau Johnson, PT, MPT, CSMT" width="280" height="280" DisableNVelocity="true" />Beau<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15511979Beau Johnson, P.T.1<img src="/-/media/national-files/images/hometown-health/2021/on-laptop-with-cat-by-window.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F2465D7CD7858BF2F3ACBD41FD90BA0E" alt="Young woman using a laptop with cat on windowsill" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller5/11/2023If you're a young adult, is preventive health at the top of your to-do list? Learn why having a primary care provider is an investment to help you stay healthy now and into the future.3 reasons young adults need a primary care provider<p>With young adulthood comes many new goals and expanded responsibilities. The to-do list can be long and ever-growing. The early adult years are filled with meaningful choices that set you on the path toward your long-term plans and goals.</p> <p>Just as you would look for assistance regarding investments from a well-experienced financial advisor, you should seek expert guidance regarding your long-term health and well-being.</p> <h2>Your partner in health</h2> <p>Establishing continuity of care with a primary care provider is key to creating a partnership with a trusted health care team.</p> <h3>Here are three reasons why it's important to invest in a relationship with a primary care provider:</h3> <h4>1. A primary care provider wants to understand you and your health goals.</h4> <p>A <a href="/services-and-treatments/primary-care" target="_self" title="Opens in same window.">primary care</a> provider can provide a wide variety of health care services.</p> <h5>By developing a relationship with a primary care provider, you benefit in these areas:</h5> <ul> <li><strong>Your personal medical history</strong><br /> The provider-patient relationship is valuable. A primary care provider who knows you and your medical history well will apply that knowledge to improve your health care experience.</li> <li><strong>Your personal health values and wellness goals</strong><br /> A long-term professional relationship with a primary care provider enables you to <a href="/hometown-health/speaking-of-health/coming-out-as-lgbtq" target="_self" title="Opens in same window.">develop a comfortable trust</a> ;with that person, particularly when sharing health information and receiving medical guidance. Establishing this relationship also can make you feel more comfortable discussing personal concerns and asking questions about your short- and long-term health.</li> <li><strong>Your overall health</strong><br /> After establishing with a primary care provider, future appointments can be more productive. Seeing a primary care provider who already knows your health history allows you to focus on and invest more time discussing the future. This improves the overall quality of your preventive health and can increase your longevity.</li> </ul> <h4>2. A primary care provider helps you manage your short- and long-term health needs.</h4> <p>Primary care providers are masters of preventive medicine, medical counseling and <a href="/hometown-health/speaking-of-health/mens-health-checkups-and-screenings-are-key" target="_self" title="Opens in same window.">health screenings</a>. An annual visit to the clinic for these things is recommended. Consider it a yearly analysis and tune-up for your physical and mental health. Your primary care provider can ensure your health is up to date according to the latest guidelines on evidence-based medicine. Your primary care provider also can ensure you are well-informed about how to reduce health risks based on your personal and <a href="/-/media/national-files/images/hometown-health/2021/know-your-numbers-family-history.jpg" target="_self" title="Opens in same window.">family medical history</a>.</p> <h4>3. A primary care provider manages your transfer of specialty care.</h4> <p>Primary care providers are generalists by training. They evaluate and treat a broad spectrum of medical conditions. However, your health concerns sometimes may require assistance beyond the primary care clinic.</p> <h5>In these cases, your primary care provider will:</h5> <ul> <li>Ensure a smooth referral to the appropriate specialist.</li> <li>Coordinate care between specialty providers.</li> <li>Actively monitor your updated medical history and status.</li> <li>Follow up with test results, provide meaningful explanations for those results and describe the best next steps in your health care.</li> </ul> <p>Lastly, primary care providers are here to educate and be a point of contact for community resources. Having a primary care provider allows you to maintain the healthiest version of yourself while actively investing in your life goals.</p> <p><em><a href="/providers/trevor-rich-md" target="_self" title="Opens in same window.">Trevor Rich, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/mondovi" target="_self" title="Opens in same window.">Mondovi</a>, Wisconsin.</em></p><ul> <li>Academic medicine and community health education</li> <li>Community nutritional health and preventive wellness</li> <li>Critical access rural clinic and hospital care <ul> <li>Vasectomy counseling and referral service</li> <li>Contraceptive counseling and referral service, OCP prescription management</li> <li>Preconception care & planning, prenatal referral service</li> <li>Wound care and wound management</li> </ul> </li> <li>Rural athletic support</li> <li>Skilled nursing facility medical directorship</li> </ul>M.D.<p>I view my delivery of care to be shared. My role, above all else, is to be a source of evidence-based counseling, such that all my patients feel comfortable with their informed decisions about their health. Patients can expect my undivided attention and eagerness to clarify their questions.</p> <p>I’m a humble family man, who finds purpose in serving my community and neighbors.</p><p><strong>Education</strong></p> <ul> <li>Medical College of Wisconsin-Milwaukee</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mayo Clinic Family Medicine Residency, Eau Claire</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Clozapine REMS Program</li> <li>MAT, Suboxone Waiver</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians </li> <li>Mayo Clinic Alumni Association</li> <li>Society of Teachers of Family Medicine</li> <li>The National Guard Association of the United States</li> <li>Wisconsin Academy of Family Physicians</li> <li>Wisconsin Medical Society</li> <li>Wisconsin National Guard Association, Inc.</li> </ul>Rich<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/trevor-rich-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=C35BEC1720C4B1DC110D068E43EFF155" alt="Trevor Rich, M.D." width="280" height="280" DisableNVelocity="true" />{DEC439E2-74BD-46D1-94B9-DB111539B3A8}Trevor<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20654405Family Medicine - Trevor Rich MD1{986C767E-E5DE-43F5-957F-B4212DB8E384}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}<img src="/-/media/national-files/images/hometown-health/2023/young-adult-couple-smiling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0E08EFDE38368085772D3325946670DE" alt="Young adult couple smiling" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Michele Halterman1/9/2023Exercise, stress relief and restorative time in nature are just some of the benefits of an outdoor adventure. But winter adds extra challenges, so prepare before you head out.Top 10 essentials for your winter adventure<p>Venturing outdoors for winter recreation can be an exhilarating, and chilly, experience. Outdoor activities include downhill and cross-country skiing, snowshoeing, sledding, snowmobiling, ice fishing and fat-tire biking. In addition to exercise, these activities can relieve stress and improve our overall well-being by being in nature.</p> <h2>However, the winter environment adds extra challenges and dangers to be aware of and prepared for, including:</h2> <ul> <li>Colder temperatures pose an obvious threat, and when combined with wind (wind chill), increase the loss of body heat. Ice and snow make travel to and from recreation spots more dangerous, and slippery conditions make orthopedic injuries more likely.</li> <li>If you're heading to mountains in the West, an avalanche is a major risk. Each year, people lose their lives due to poor preparation and choices.</li> <li>The sun in winter is dangerous in different ways than in summer. You still can get a sunburn in winter. Your eyes also can get sunburned. It's called snowblindness, or ultraviolet keratitis, and is caused by reflection off the snow.</li> </ul> <h2>Consider these safety tips before you head out:</h2> <ul> <li>Study your map and familiarize yourself with the area you're exploring. Don't rely on GPS, which some people say stands for "gets people stuck."</li> <li>Tell someone where you're going and when you plan to return. Also, tell them if your plans change.</li> <li>Check the weather forecast and dress accordingly. Winter is no time to take chances.</li> </ul> <h2>Bring these 10 essential items when out on the trail or ice:</h2> <ol> <li>Compass or navigation equipment</li> <li>Fire-starting equipment</li> <li>Signaling devices, such as flares or a whistle</li> <li>Small snack</li> <li>Knife or multitool</li> <li>Headlamp</li> <li>Sun protection, including sunscreen and sunglasses</li> <li>Insulation, including extra gloves or layers</li> <li>Adequate water or purification equipment</li> <li>Emergency shelter, such as a bivy sack or jumbo trash bag</li> </ol> <p>Also, bring a small first-aid kit. If you or another person is injured, a well-equipped kit can treat wounds and minor injuries until you can seek next-level care.</p> <p>These winter essentials are essential during all seasons, but especially during the cold months. The farther from civilization you plan to go and the colder it is, the more prepared you need to be.</p> <p>Even if you're not on an adventure, take winter seriously. Getting stuck just outside of town can be just as cold and difficult as getting stuck on a remote ski trail. With a little preparation, you can safely enjoy the outdoors in the winter — and any time of year.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2021/snowshoeing-on-sunny-day.jpg?h=370&iar=0&w=660&sc_lang=en&hash=3B7B8F79509C6F0FC99915BF3F840AA0" alt="Snowshoeing on sunny day" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller1/4/2021Cold weather and more time spent indoors can wreak havoc on your skin. Prevent itchy or painful skin with these preventive self-care tips.Winters don’t have to bring dry skin<p>Winter is here, and everyone has begun to prepare for the cold, snow and ice. One thing that isn't always associated with winter weather is dry skin.</p> <p>With a drop off in the level of moisture in the air, as well as humidity, winter months are prime time for skin to become drier and lead to further skin issues. Washing hands and wearing masks are key steps to preventing COVID-19, but they can dry out your skin.</p> <h4>To combat dry skin and save yourself from itchy or painful skin that is prone to infection, try these preventive self-care tips:</h4> <ul> <li><strong>Cover up.</strong><br /> This tip speaks for itself. In winter, it's important to bundle up when going outdoors ― not just for warmth, but also to protect your skin. Hats, mittens, scarves and insulated coats are your best friends, even if you don't have far to go.</li> <li><strong>Moisturize every day.</strong><br /> It's vital to keep your skin healthy and moisturized during the winter. Make it a part of your daily routine. Use a hypoallergenic lotion as opposed to lotions that are heavy with scents. Also, use a brand that doesn't irritate your skin.</li> <li><strong>When outdoors, wear sunscreen.</strong><br /> This may seem like an odd tip, but you still can get a sunburn when outside during the winter. If you're going to be outside for a prolonged period, such as snowshoeing, skiing or snowboarding, lather on the sunscreen before heading outside.</li> <li><strong>Use a humidifier.</strong><br /> During the winter, run a humidifier in your home. Using a humidifier will add moisture to the air that decreases in the cold weather. This moisture will help combat dry skin problems.</li> </ul> <p>Some other skin problems that may arise during the winter include dandruff and dermatitis. For those with dandruff, over-the-counter shampoos can be beneficial. Make sure to choose a dandruff shampoo with selenium sulfide or zinc pyrithione. You may need to switch between these two if either one stops working. You can manage dermatitis by taking shorter baths and showers using warm, rather than hot, water. Use a gentle, nonsoap cleanser and dry yourself gently with a soft towel. While your skin is still damp, seal in moisture with an oil, cream or lotion.</p> <p>See your health care provider if you have chronic or severe dry skin problems that don't improve with over-the-counter treatments.</p> <p><em><a href="/providers/peter-reisner-md" target="_self" title="Opens in same window.">Peter Reisner, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/chetek" target="_self" title="Opens in same window.">Chetek</a>, Wisconsin.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>University of Texas Medical Branch</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Practice</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Reisner<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/peter-reisner-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=E4299ECA7A6FB83591D4D4F91D0769D6" alt="Peter Reisner, M.D." width="280" height="280" DisableNVelocity="true" />Peter<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13818422Peter Reisner, M.D.1<img src="/-/media/national-files/images/hometown-health/2021/bundled-up-winter-clothes.jpg?h=370&iar=0&w=660&sc_lang=en&hash=4121A2A4FF1C66A1E82235C66CD9A3F2" alt="Woman bundled up in winter clothes standing outdoors" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller2/5/2021If you're pregnant, you may have heard about Braxton Hicks contractions and want to know more about them. Here are answers to 5 common questions about these "false labor" pains.5 common questions about Braxton Hicks contractions<p>Some of the bodily changes during pregnancy can be confusing. For some women, Braxton Hicks contractions can be particularly puzzling. They are uncomfortable, but painless, contractions during pregnancy and are sometimes referred to as "false labor" pains.</p> <h2>Here are answers to five common questions about Braxton Hicks contractions:</h2> <h3>1. What do Braxton Hicks contractions feel like?</h3> <p>Braxton Hicks contractions are mild, irregular contractions during pregnancy. They feel like tightness in your abdomen. Some women feel a lot of Braxton Hicks contractions, while some women don't feel them at all. They typically last less than 30 seconds, and they are uncomfortable but rarely painful.</p> <p>These contractions also tend to occur more often and become stronger as you approach your due date. Finally, they're more likely to occur in the afternoon or evening, after physical activity, or after sex.</p> <h3>2. What is the purpose of Braxton Hicks contractions?</h3> <p>Braxton Hicks contractions help tone your uterus' muscles and prepare your cervix for birth.</p> <h3>3. How can you tell the difference between Braxton Hicks contractions and labor contractions?</h3> <h4>There are three primary differences between Braxton Hicks contractions and true contractions:</h4> <ul> <li><strong>Pattern</strong><br /> Time your contractions from the beginning of one to the beginning of the next. Look for a regular pattern of contractions that get progressively stronger and closer together. Braxton Hicks contractions will remain irregular.</li> <li><strong>Duration</strong><br /> Time how long each contraction lasts. True contractions last about 30 to 70 seconds.</li> <li><strong>Change</strong><br /> True contractions continue regardless of your activity level or position. With false labor, the contractions might stop when you walk, rest or change position.</li> </ul> <p>Contact your healthcare provider if contractions become regular and steadily increase in strength.</p> <h3>4. How can you ease the discomfort of Braxton Hicks contractions?</h3> <p>For some women, Braxton Hicks contractions can be uncomfortable, and they tend to become stronger as their due dates approach.</p> <h4>Here are a few things to try to relieve any unpleasant feelings:</h4> <ul> <li>Change your position, such as lying down or going for a walk.</li> <li>Take a warm bath.</li> <li>Get a massage from your partner.</li> <li>Practice your breathing exercises.</li> </ul> <h3>5. What happens if you go to the hospital and you're not actually in labor?</h3> <p>During pregnancy, expect false alarms. No one knows for sure what triggers labor, and every woman's experience is different. Sometimes it's hard to tell when labor begins.</p> <p>Don't hesitate to call your healthcare provider if you're confused about whether you're in labor or if you are experiencing Braxton Hicks contractions. Preterm labor can be especially sneaky. If you have any signs of labor before 37 weeks, especially if you also experience vaginal spotting, consult your healthcare provider.</p> <p>If you arrive at the hospital in false labor, don't feel embarrassed or frustrated. Think of it as a practice run. The real thing is likely on its way.</p> <p><em><a href="/providers/amy-brien-md" target="_self" title="Opens in same window.">Amy Brien, M.D.</a>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Fertility</li> <li>Office hysteroscopy </li> <li>Quality improvement and patient safety initiatives</li> <li>Vulvar disorders</li> <li>Women's health</li> </ul>M.D.<p>My patients — both gynecologic and obstetric — appreciate that I am straightforward and provide them multiple options to choose from. I strive to be efficient and timely.</p> <p><span style="font-family: 'Open Sans', Arial, sans-serif; color: #131313;">I love to travel and spend time with my nephews and nieces. I spend most evenings playing with my Australian shepherd, Bindi.</span></p><p><strong>Education</strong></p> <ul> <li>University at Buffalo School of Medicine and Biomedical Sciences</li> <li>Master's degree, Healthcare Administration, University of Massachusetts Amherst</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Obstetrics and Gynecology, University of Texas Health Science Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Obstetrics and Gynecology, American Board of Obstetrics and Gynecology</li> <li>Fellow, the American Congress of Obstetricians and Gynecologists</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Obstetrics and Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Brien<img src="/-/media/shared-files/images/medical-professionals/full/mankato/amy-brien-md.jpg?h=280&iar=0&w=280&hash=66A939FCE44D2191BC87BBF12A0DF4AF" alt="Amy Brien MD" width="280" height="280" DisableNVelocity="true" />{2E149FE5-E8DD-474B-84B2-31B20FDE688D}Amy <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15129811Amy Brien MD1{54693F31-87AF-4B21-91DB-1DEC1E21F878}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}<img src="/-/media/national-files/images/hometown-health/2021/seated-pregnant-woman-hands-cupping-belly.jpg?h=370&iar=0&w=660&sc_lang=en&hash=4A91CDC9102B236DC8D938341486B8A9" alt="Seated pregnant woman with hands cupping belly" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller4/17/2023Screened devices are part of everyday activities from store checkout to reading on a tablet. There are health benefits to reducing screen time. Here are six tips to help your family trim screen time.6 tips to reduce children's screen time<p>Screened devices are a common part of everyday activities. From using the self-checkout station at the grocery store to reading your favorite author's new book on a tablet, time spent using screened devices is more than just the TV or smartphone.</p> <p>While screens are a part of today's culture, there are health benefits related to reducing screen time, including improved physical health, decreased obesity and more time to play and explore.</p> <h2>Evaluating children's screen time</h2> <p>This is especially true for children spending considerable time learning on computers and tablets. It's important to use break times to get in some physical activity. When the school day wraps up, have a plan to put away devices somewhere out of sight and engage kids in other ways.</p> <p>While the average time spent on screens is seven to 10 hours.</p> <h2>The American Academy of Pediatrics recommends these acceptable amount of screen time limits:</h2> <ul> <li>No screen time for children under 2</li> <li>One hour per day for children 2 to 12</li> <li>Two hours per day for teens and adults</li> </ul> <p>Limiting screen time also helps parents keep a closer eye on what their children are experiencing on social media and the internet.</p> <p>While more research is needed to fully understand the effects screen time levels have on kids, parents are not off the hook. Screen time affects adults the same as children. Too much screen time puts everyone at risk of obesity, and it's linked with sleep disturbances and can affect relationships.</p> <p>For kids, especially teens, there are studies concerning the negative effects of screen time and its relationship to anxiety, depression and attention span.</p> <h2>Tips for reducing screen time</h2> <h3>These six tips can help you trim your children's screen time when not in school:</h3> <h4>1. Be accountable.</h4> <p>Set expectations with your kids, and create goals to be intentional about reducing screen time. Many devices have features to set time limits for use.</p> <h4>2. Be realistic.</h4> <p>If your kids spend a lot of leisure time on screens, including watching TV, start by setting smaller, more attainable goals. Instead of jumping right to the recommended one to two hours or less per day, start by cutting their current screen time in half.</p> <h4>3. Be engaged.</h4> <p>After school or work, spend time each day talking face to face with kids and give them your full attention.</p> <h4>4. Put hand-held devices away.</h4> <p>During screen-free hours, put devices away or at a charging station in a common area so they're not attracting your kids' attention.</p> <h4>5. Create phone-free zones in the home.</h4> <p>Making family meal areas a phone-free zone is an easy way to start.</p> <h4>6. Go outside.</h4> <p>Putting down the phone and taking a walk or playing outdoors increases your endorphins and provides that feeling of happiness in your brain, boosting your mood and improving your physical health.</p> <p><a href="/wellness/slim-your-screen-time" target="_self" title="Opens in same window."><strong>Register for Slim Your Screen Time</strong></a><strong> — a free, at-home, self-guided program designed to help you improve your health by reducing screen time. Join at any time.</strong></p> <p><em> <a href="/providers/sarah-scherger-md" target="_self" title="Opens in same window.">Sarah Scherger, M.D.</a>, is a <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">pediatrician</a> in <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li>Johns Hopkins Bloomberg School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Department of Pediatric and Adolescent Medicine, Mayo Clinic</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Pediatrics, Mayo Clinic College of Medicine and Science</li> </ul>Scherger<img src="/-/media/shared-files/images/medical-professionals/full/austin/sarah-scherger-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6AC1E8D2F4C9C1DBE14B11A7201385A8" alt="Sarah Scherger MD" width="280" height="280" DisableNVelocity="true" />Sarah<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15261310Sarah Scherger, M.D.1<img src="/-/media/national-files/images/hometown-health/2023/overhead-view-of-game-board.jpg?h=370&iar=0&w=660&sc_lang=en&hash=6F99DF9B75DE113877B1485B23CBBFF8" alt="Overhead view of game board" width="660" height="370" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Get Tools to Live Your HealthiestIt’s never too early — or too late — to plan ahead for health. By making preventive care for you and your family a healthy habit, you’ll help improve your well-being. Be sure to connect with your healthcare provider to discuss any further questions that you may have about your health.Dawn Haller2/9/2021The transition to home for work and school has led more people to skip wearing shoes. While it may feel good in the short term, the lack of arch and foot support can cause some problems. Here's what you need to know.Changes due to COVID-19 pandemic can affect feet<p>The COVID-19 pandemic has caused wide-reaching changes, including the temporary closure of some schools, as well as gyms, salons, bars, restaurants and other businesses. In addition, many people have transitioned to working from home. These changes affect many elements of your health, including how you use your feet. And this can lead to some medical issues.</p> <h2>Transition to bare feet</h2> <p>The transition to work or school from home has led to more people not wearing shoes every day as they previously had when leaving the house. Now they spend most of their time barefoot or stocking-footed.</p> <h3>While going without shoes may feel good in the short term, a lack of arch and foot support can increase the risk of foot conditions, including:</h3> <h4>Plantar fasciitis</h4> <p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846" target="_blank" title="Opens in a new window.">Plantar fasciitis</a>, which is one of the most common causes of heel pain, is the inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. Plantar fasciitis commonly causes stabbing pain that usually occurs with your first steps in the morning.</p> <h4>Metatarsalgia</h4> <p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/metatarsalgia/symptoms-causes/syc-20354790" target="_blank" title="Opens in a new window.">Metatarsalgia</a> occurs when the ball of your foot becomes painful and inflamed. Symptoms include a sharp, aching or burning pain in the ball of your foot, and pain that worsens as you stand, run, walk or flex your feet.</p> <h4>Achilles tendinitis</h4> <p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/symptoms-causes/syc-20369020" target="_blank" title="Opens in a new window.">Achilles tendinitis</a> is an overuse injury of the band of tissue that connects your calf muscles at the back of the lower leg to your heel bone. The pain associated with Achilles tendonitis typically begins as a mild ache in the back of the leg or above the heel after running or other sports activity.</p> <h4>Tendonitis</h4> <p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/tendinitis/symptoms-causes/syc-20378243" target="_blank" title="Opens in a new window.">Tendinitis</a>, or inflammation or irritation of a tendon, can occur in your foot. It may be caused by overcompensating or correcting for other conditions. It is described as a dull ache with tenderness and mild swelling.</p> <p>The best way to prevent these conditions and avoid pain or injury is to dedicate a pair of supportive athletic shoes or slippers to wear while in your home.</p> <p>Shoes do more than support your arch and foot. They also protect your foot from injuries, such as stepping on a sharp object or stubbing your toes. If a sharp object penetrates your skin, it could cause an infection or become lodged deeper in the tissue. Stubbing a toe is painful and the primary cause of toe fractures. To avoid painful stubs, remove any clutter along the floor that could catch a toe.</p> <h2>Exercise at home</h2> <p>The pandemic has led to the temporary closure or reduced capacity limits at gyms. That means more people are exercising at home.</p> <p>The importance of wearing supportive athletic shoes while exercising at home should not be minimized. A shoe should provide cushion and support your arch. Multiple studies have shown that there is no one best shoe or a particular foot type, and comfort and proper fit should be the main criteria you use when selecting new athletic shoes.</p> <p>In addition, participate in a variety of exercise regimens, and increase time and intensity gradually. Proper stretching prior to exercise and throughout your workday or school day also is highly recommended to avoid injury and stiffness.</p> <h2>Ingrown toenails</h2> <p>With many salons closed, a painful <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/ingrown-toenails/symptoms-causes/syc-20355903" target="_blank" title="Opens in a new window.">ingrown toenail</a> can develop for people who have relied upon these services to help ward off this condition.</p> <h3>To prevent an ingrown toenail:</h3> <ul> <li>Trim your toenails straight across.</li> <li>Keep toenails at a moderate length.</li> <li>Wear shoes that fit properly and don't place pressure on or pinch your toes.</li> <li>Wear protective footwear to prevent injuries.</li> </ul> <p>You can treat most ingrown toenails at home by soaking your feet in warm water, placing cotton under your toenail and applying antibiotic cream. If home remedies haven't helped your ingrown toenail,<span style="background: white;"> a permanent procedure can be completed to remove the ingrown toenail so it doesn't recur. This procedure is completed in the clinic under local anesthesia but is relatively painless.</span></p> <p>If you have diabetes, seek medical advice and treatment if you have sustained an injury or are having symptoms of pain, redness, swelling or any open wound with drainage. A delay can lead to much more serious conditions from hospitalization to amputation. The sooner issues are addressed, the more likely you will have a positive outcome.<span style="color: #131313; font-family: 'Open Sans', Arial, sans-serif;"> </span></p> <p><em><a href="/providers/sara-vande-kieft-dpm" target="_self" title="Opens in same window.">Sara Vande Kieft, D.P.M.</a>, is a <a href="/services-and-treatments/podiatry" target="_self" title="Opens in same window.">podiatrist</a> in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a>, <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a> and <a href="/locations/cannon-falls" target="_self" title="Opens in same window.">Cannon Falls</a>, Minnesota.</em></p>D.P.M.<p><strong>Education</strong></p> <ul> <li>University of Osteopathic Medicine and Health Sciences College of Podiatric Medicine and Surgery</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Park Lane Medical Center</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Podiatric Medicine </li> </ul>Vande Kieft<img src="/-/media/shared-files/images/medical-professionals/full/austin/sara-vande-kieft-dpm.jpg?h=280&iar=0&w=280&hash=6C494822F69CD4761B7D1C2215E3FE93" alt="Sara Vande Kieft DPM" width="280" height="280" DisableNVelocity="true" />{FF258BC1-75FA-4B73-818F-0CAD6CB25DDC}Sara<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13194321Sara Vande Kieft, D.P.M.1<img src="/-/media/national-files/images/hometown-health/2021/four-pair-of-athletic-shoes.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B25BAF7A59D2C39E01367C4D718265B0" alt="Four pair of athletic shoes" width="660" height="370" DisableNVelocity="true" />Foot HealthPodiatry is a branch of medicine devoted to the study of diagnosis, medical and surgical treatment of disorders of the foot, ankle and lower extremity.COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Dawn Haller1/26/2022Nasal congestion with a cold or allergy is common. But a long-lasting stuffy nose may be caused by chronic sinusitis. Read a Q&A about this condition and finding relief.Chronic sinusitis: More than a stuffy nose<p>The uncomfortable, plugged feeling of a stuffy nose is common with colds and allergies. For most people, this type of nasal congestion is just an annoyance and inconvenience. It decreases their sense of smell, changes the way that foods taste and causes facial pain, and it can be accompanied by a running or dripping nose. However, it improves after the cold or allergies are gone.</p> <p>Some people's stuffy noses don't resolve after other symptoms are gone. This long-lasting stuffy nose is called chronic rhinosinusitis. This happens when your sinuses are swollen and inflamed for three months or longer, despite treatment.</p> <p><span style="font-weight: bold; font-size: 16px;">Here are some answers to common questions about sinusitis:</span></p> <h4>What is sinusitis?</h4> <p>Sinusitis occurs when the hollow spaces inside your nose and head ― your sinuses ― are swollen and inflamed. Typically, sinuses have a thin lining that produces small amounts of mucus. Healthy sinuses are filled with air. In sinusitis, the lining gets inflamed and makes more mucus. The swelling of the lining also interferes with the way mucus normally drains, making your nose stuffy. Sinusitis can be brought on by an infection; growths in the sinuses, such as nasal polyps; or swelling of the lining of your sinuses due to conditions such as allergies.</p> <h5>Common signs and symptoms of sinusitis include:</h5> <ul> <li>Thick, discolored discharge, or mucus, from the nose</li> <li>Drainage down the back of the throat, which also is known as postnasal drainage</li> <li>Nasal obstruction or congestion, causing difficulty breathing through your nose</li> <li>Pain, pressure, fullness or tenderness, and swelling around your eyes, cheeks, nose or forehead</li> <li>Reduced sense of smell and taste</li> </ul> <h5>Other less common symptoms can include:</h5> <ul> <li>Cough or frequent throat clearing</li> <li>Fatigue</li> <li>Ear pain or pressure</li> <li>Dental pain</li> <li>Nasal or throat irritation</li> <li>Bad breath</li> <li>Headache</li> <li>Voice hoarseness</li> </ul> <h4>What is chronic sinusitis?</h4> <p>Chronic sinusitis is a long-lasting form of sinusitis, and it is diagnosed when symptoms persist for longer than three months. Acute sinusitis is the most common type of sinusitis. It is a temporary condition, typically occurring when you have a cold. It usually gets better within a month or less.</p> <p>Acute sinusitis can turn into a chronic condition if you have had sinusitis multiple times, have infections that don't respond to treatment or you have sinusitis symptoms that last more than three months.</p> <p>Common causes of chronic sinusitis include nasal polyps; deviated nasal septum; complications of conditions, such as cystic fibrosis, HIV and other diseases related to the immune system; recurrent respiratory infections; or allergies.</p> <h4>When should you see an ear, nose and throat specialist?</h4> <p>If you suspect you're having chronic sinus problems, then your primary care provider is a good place to start. He or she may recommend nasal steroid sprays, saline nasal irrigations, oral steroids, allergy medications or antibiotics.</p> <p>If your symptoms don't respond to these more conservative treatments, then it may be time to see an ear, nose and throat specialist, also known as an otorhinolaryngologist. These specialists provide consultation, diagnose and treat disorders of the ear, nose, head and neck, including the sinuses, hearing, adenoids, tonsils and thyroid conditions.</p> <h4>What can you expect during your ear, nose and throat visit?</h4> <p>During a first visit, the specialist likely will spend a good portion of time getting to know you. That includes learning more about your day-to-day life and how sinus symptoms are affecting it. Then the specialist will complete a head and neck exam, paying particular attention to the nose. Typically, a small thin tube with a light and camera at the end called a nasal endoscope is used. This endoscope goes in the nose to get a better look at the nasal passages and sinus openings.</p> <h4>What treatments are available for sinusitis?</h4> <p>Treatment typically starts as conservative as possible. If medical treatments have been tried and your condition hasn't responded, a CT scan of your sinuses may be ordered to get a better look at the sinus anatomy. If allergies are contributing to your symptoms, then allergy shots, or immunotherapy, may improve your condition. If you have nasal polyps, which are growths in your nose and sinuses, then you may be a candidate for new medications called biologic agents that are given as a regular injection and can help shrink nasal polyps and improve your nasal congestion.</p> <p>If you have allergic reactions to aspirin, aspirin desensitization treatment can help your sinusitis and nasal polyposis. If your symptoms persist despite several of the above measures and your condition resists medical treatment, then surgery might be a good option for you.</p> <h4>What does sinus surgery involve?</h4> <p>Sinus surgery is typically performed under general anesthesia in the operating room. Most ENT specialists use a minimally invasive endoscopic approach, which uses a small camera inside the nose. No external incisions are made.</p> <p>Your surgeon will use various instruments to open the natural sinus passages to allow better mucous drainage, and better penetration of nasal sprays and irrigations. Your surgeon will clear the source of the blockage within your sinuses by removing inflamed tissue and shaving away nasal polyps.</p> <p>Your surgeon also may use image guidance during surgery. This allows the surgeon to see the surrounding anatomy and location of instruments as the procedure is performed to avoid damaging critical structures, such as the eye; skull base; and major blood vessels, including the carotid artery. It uses the patient's preoperative CT scan so the surgeon can tell in real time exactly where the instrument tip is.</p> <p>Sinus surgery is typically an outpatient, same-day surgery. Most patients don't experience significant pain afterward and find relief from their chronic sinusitis symptoms.</p> <p><em><a href="/providers/fareeda-hussain-md" target="_self" title="Opens in same window.">Fareeda Hussain, M.D.</a>, is an <a href="/services-and-treatments/otorhinolaryngology" target="_self" title="Opens in same window.">otolaryngologist</a>, and head and neck surgeon, in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a> and <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota.</em></p><ul> <li>Ear and hearing-related conditions, including chronic ear disease and cochlear implantation</li> <li>Head and neck endocrine surgeries, including thyroid and parathyroid issues</li> <li>Nonsurgical ear molding</li> <li>Outer ear deformities</li> <li>Pediatric ENT conditions</li> <li>Salivary gland disorders, including parotid masses</li> <li>Sinus and nasal disorders</li> </ul>M.D.<p>I enjoy practicing collaborative, individualized medicine, and including my patients in shared decision-making. I greatly value team care — when the patient, nurses and schedulers all are intimately involved in ensuring we work as a well-functioning team to deliver high-quality care.</p> <p>I grew up in Sri Lanka and moved to Minnesota for college. I did my undergraduate training at Winona State University, then several years of research at Mayo Clinic prior to completing medical school.</p> <p>In my free time, I enjoy being with my family, traveling and staying active.</p><p><strong>Education</strong></p> <ul> <li>Mayo Clinic Alix School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Otolaryngology and Head and Neck Surgery, University of Minnesota</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Head and Neck Surgery, American Academy of Otolaryngology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Otolaryngology-Head and Neck Surgery</li> <li>American Academy of Otolaryngology-Head and Neck Surgery, Women in Otolaryngology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Otolaryngology, Mayo Clinic College of Medicine and Science</li> </ul>Hussain<img src="/-/media/shared-files/images/medical-professionals/full/mankato/fareeda-hussain-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7E1879B82EFF6247427737390FB8C652" alt="Fareeda Hussain MD" width="280" height="280" DisableNVelocity="true" /><ul> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Detection+of+colorectal+serrated+polyps+by+stool+DNA+testing%3A+comparison+with+fecal+immunochemicaltesting+for+occult+blood+(FIT)" target="_blank" title="Opens in new window.">Detection of colorectal serrated polyps by stool DNA testing: comparison with fecal immunochemical testing for occult blood (FIT)</a>, January 2014</li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/23347191" target="_blank" title="Opens in new window.">Stool DNA testing for the detection of colorectal neoplasia in patients with inflammatory bowel disease</a>, March 2013</li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/23804918" target="_blank" title="Opens in new window.">Surgical Repair of Tetralogy of Fallot at Age 83</a>, October 2012</li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Sole+abnormalities+of+chromosome+7+in+myeloid+malignancies%3A+Spectrum%2C+histopathologic+correlates%2C+and+prognostic+implications" target="_blank" title="Opens in new window.">Sole abnormalities of chromosome 7 in myeloid malignancies: Spectrum, histopathologic correlates, and prognostic implications</a>, July 2012</li> </ul>{1026DEB5-A821-4F7A-8AA8-A61170A07A2C}Fareeda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14791757Fareeda Taher Nazer Hussain, M.D.1{E9B8BDBE-375B-4E7D-A1D2-2B64B5513AF7}|{18E5E65E-45C8-4C48-BD32-A914794E2AA4}<img src="/-/media/national-files/images/hometown-health/2021/blowing-nose-into-tissue.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CBE967CCA382A380268C85B2FC8FE541" alt="Blowing nose into tissue" width="660" height="370" DisableNVelocity="true" />Ear, Nose and Throat (ENT)Get information about symptoms, disorders and diseases affecting the ear, nose and throat, and related head and neck structures.Dawn Haller2/2/2021Knowing and understanding key heart numbers can help you and your health care team determine your risk for developing heart disease. Here's what you need to know about blood pressure.Know your numbers: Blood pressure<p><em>By Mayo Clinic staff</em></p> <p>Knowing and understanding key heart numbers — blood pressure, cholesterol and heart rate, along with your family history — allow you and your health care team to determine your risk for developing heart and cardiovascular disease. Knowing your risk is critical to preventing heart disease and for taking steps to improve your overall heart health.</p> <h3>Here is information about one of the most dangerous and sneakiest health conditions: blood pressure.</h3> <h4>What is blood pressure?</h4> <p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/multimedia/what-is-blood-pressure/vid-20084747" target="_blank" title="Opens in a new window.">Blood pressure</a> is a measure of how hard your blood pushes against your arteries as it moves through your body. High blood pressure occurs when your blood pressure, the force of your blood against the walls of your blood vessels, is consistently too high. High blood pressure is harmful because it makes the heart work harder and less efficiently.</p> <h4>Why blood pressure matters</h4> <p>High blood pressure can cause significant damage to your eyes, kidneys, brain and blood vessels. Left untreated, it can lead to kidney failure or vision loss. High blood pressure also can affect your ability to think, remember and learn. There's even a type of dementia — <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/vascular-dementia/symptoms-causes/syc-20378793" target="_blank" title="Opens in a new window.">vascular dementia</a> — caused by high blood pressure.</p> <p>High blood pressure is one of the most dangerous health conditions because of how sneaky it can be. You can have high blood pressure for years without experiencing any symptoms. Even without symptoms, damage to your heart can still occur. Fortunately, high blood pressure can be easily detected. And once you know you have high blood pressure, you can work with your health care provider to control it.</p> <h4>How is blood pressure measured?</h4> <p>Blood pressure is traditionally measured using an inflatable cuff around your arm. The cuff is inflated, and the cuff gently tightens on your arm. The air in the cuff is slowly released and a small gauge measures your blood pressure.</p> <h5>Your blood pressure is recorded as two numbers:</h5> <ul> <li><strong>Systolic blood pressure (the first number)</strong> — This number indicates how much pressure your blood is pushing against your artery walls when the heart beats.</li> <li><strong>Diastolic blood pressure (the second number)</strong> — This number indicates how much pressure your blood is pushing against your artery walls while the heart is resting between beats.</li> </ul> <p>Blood pressure is measured using millimeters of mercury, or mm Hg. Mercury was used in the first accurate pressure gauges, and it is still used today as the standard unit for measuring pressure.</p> <h4>What is considered normal?</h4> <h5>Your blood pressure reading will fall into one of these four categories:</h5> <ul> <li><strong>Normal</strong> — Blood pressure readings of less than 120/80 mm Hg are considered in the normal range.</li> <li><strong>Elevated</strong> — Readings consistently ranging from 120–129 systolic and less than 80 mm Hg diastolic are considered elevated.</li> <li><strong>Hypertension stage 1</strong> — This stage is characterized by readings ranging from 130–139 systolic or 80–89 mm Hg diastolic.</li> <li><strong>Hypertension stage 2</strong> — This stage is characterized by readings consistently ranging at 140/90 mm Hg or higher.</li> </ul> <h4>What you can do</h4> <ul> <li><strong>Quit smoking.</strong> Tobacco temporarily raises blood pressure and can damage artery walls over time. Quitting smoking is one of the best things you can do for your health.</li> <li><strong>Follow the DASH diet.</strong> The Dietary Approaches to Stop Hypertension, or DASH, diet includes whole grains, fruits, vegetables and low-fat dairy products. The diet encourages limiting saturated fat and foods containing high cholesterol. Following the DASH diet can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.</li> <li><strong>Get active.</strong> Regular <a href="/topics/exercise-and-fitness" target="_self" title="Opens in same window.">physical fitness</a> ― about 30 minutes per day or 150 minutes per week ― can lower your blood pressure by about 5 to 8 mm Hg.</li> <li><strong>Limit alcohol.</strong> By drinking alcohol in moderation ― generally one drink a day for women or two a day for men ― you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80 proof liquor.</li> <li><strong>Skimp on the salt.</strong> In general, limit sodium to 2,300 milligrams per day or less. However, a lower sodium intake ― 1,500 mg a day or less ― is ideal for most adults. <a href="/-/media/national-files/documents/hometown-health/2019/salty-news-for-your-diet.pdf?sc_lang=en&hash=2B265A0F8C2F9CE4DCBA4CE95DD30E53" target="_blank" title="Opens in a new window.">Download an infographic about salt</a>.</li> </ul> <h4>Know your numbers</h4> <p>It's time to know your blood pressure numbers. Adults 40 and older or anyone with risk factors should have their blood pressure checked by a health care provider once a year. Younger people without risk factors should be checked at least every two years. <span style="color: #333333;"></span><a href="/-/media/national-files/documents/hometown-health/2019/get-the-facts-high-blood-pressure.pdf?sc_lang=en&hash=938229F6EA80675E1B647E093FB1D162" target="_blank" title="Opens in a new window.">Download an infographic about high blood pressure</a><span style="color: #333333;">.</span></p> <p>Visit <a href="/classes-and-events" target="_self" title="Opens in same window.">Classes & Events</a> to find a blood pressure screening near you.</p><img src="/-/media/national-files/images/hometown-health/2021/know-your-numbers-blood-pressure.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A47456F532D8CAC5D0DEA25F20B89AD7" alt="Know your numbers blood pressure" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller4/24/2025You can lower your risk of heart disease, stroke and peripheral artery disease by keeping your cholesterol at normal levels. Here's what you need to know.Know your numbers: Cholesterol<p>You can lower your risk of heart disease, stroke and peripheral artery disease by keeping your cholesterol at normal levels. Here's what you need to know.</p> <h2>What is cholesterol?</h2> <p>Cholesterol is a waxy substance that is found in all of your cells. This substance has several useful functions including helping build your body's cells. Cholesterol comes from two sources: your liver and the foods you consume. Cholesterol travels throughout your body in your blood.</p> <h2>Why cholesterol matters</h2> <p>Cholesterol can join with other substances to form a thick, hard deposit on the inside of your arteries, making arteries less flexible. Eventually, these deposits grow, making it difficult for enough blood to flow through your arteries. Sometimes these deposits can break suddenly and form a blockage that causes a heart attack or stroke.</p> <h3>However, not all cholesterol is bad. There are two types of cholesterol:</h3> <ul> <li><strong>High-density lipoprotein cholesterol, or HDL</strong><br /> HDL cholesterol is often referred to as "good" cholesterol. HDL picks up excess cholesterol in your blood and takes it back to your liver, where it is broken down and removed from your body.</li> <li><strong>Low-density lipoprotein cholesterol, or LDL</strong><br /> LDL is the type of cholesterol that can eventually build up within the walls of your arteries, leading to a heart attack or stroke. This is why LDL is often referred to as "bad" cholesterol.</li> </ul> <p>When you have high cholesterol, you have too much LDL and not enough HDL in your blood, increasing your risk for a blockage causing a heart attack or stroke. There are no symptoms for high cholesterol.</p> <h2>What cholesterol level is considered normal?</h2> <h3>Normal or healthy levels of cholesterol are different, depending on your age and sex:</h3> <ul> <li><strong>People 19 and younger</strong><br /> LDL cholesterol is less than 110 milligrams and HDL is more than 45 milligrams.</li> <li><strong>Men 20 and older</strong><br /> LDL cholesterol is less than 100 milligrams and HDL is more than 40 milligrams.</li> <li><strong>Women 20 and older</strong><br /> LDL cholesterol is less than 100 milligrams and HDL is more than 50 milligrams.</li> </ul> <h2>What you can do</h2> <p>The good news is high cholesterol can be lowered, reducing risk of heart disease and stroke.</p> <h3>Often changing your lifestyle or behavior can bring your numbers into line, including these steps:</h3> <ul> <li><strong>Eat a <a href="/hometown-health/speaking-of-health/4-key-elements-of-a-heart-healthy-diet" target="_self" title="Opens in same window.">heart-healthy diet</a>.</strong><br /> The best way to lower your cholesterol is to reduce your intake of saturated and trans fats. Reducing these fats means limiting your intake of red meat and dairy products made with whole milk. Choose skim milk, low-fat or fat-free dairy products instead. A heart-healthy diet also includes recipes incorporating fruits, vegetables, whole grains, poultry, fish and nuts into your diet, and limiting sodium, sugar and fried foods.</li> <li><strong>Become more <a href="/hometown-health/featured-topic/the-importance-of-movement" target="_self" title="Opens in same window.">physically active</a>.</strong><br /> A sedentary lifestyle lowers your good HDL cholesterol. Aim for at least 150 minutes of physical activity per week.</li> <li><strong>Quit smoking.</strong><br /> Smoking and vaping lowers good HDL cholesterol</li> <li><strong>Lose weight.</strong><br /> Being overweight or obese can raise bad cholesterol and lower good cholesterol. Losing as little as 5% to 10% of your body weight can improve cholesterol numbers.</li> </ul> <h2>Know your numbers</h2> <p>To measure your cholesterol, you will need to get a cholesterol test, also called a lipid panel or lipid profile. The test measures the types of fat and cholesterol in your blood. A cholesterol test is a blood test, usually completed in the morning, since fasting is required for the most accurate results. A small amount of blood is collected into a vial or syringe for testing.</p> <p>Adults at average risk of developing coronary artery disease should have their cholesterol checked every five years, beginning at 18. For most children, the National Heart, Lung and Blood Institute recommends one cholesterol screening test between ages 9 and 11 and another between ages 17 and 21.</p> <p>Your health care provider may recommend more frequent testing if initial results were abnormal, if you have a family history of early-onset heart disease, or if you have a personal history of obesity or diabetes.</p><img src="/-/media/national-files/images/hometown-health/2021/know-your-numbers-cholesterol.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2A0738117CCC2145298DC98EA9C5AE05" alt="Know Your Numbers Cholesterol" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller2/23/2021Genes play a role in your health. Understanding your family's heart and health history is key to understanding your risk of heart disease. Find out which relatives you should talk to about family health history.Know your numbers: Family health history<p>Understanding your family's heart and overall health history is key to understanding your overall risk of heart disease.</p> <h2>What is family history?</h2> <p>Your genes play a role in nearly all areas of your health. A gene is like an instruction manual for your body that tells your body how to function, develop and stay healthy. You have around 20,000 genes in your body. Many health conditions have a genetic link, including heart disease and stroke.</p> <p>Outlining your family health history can help you and your healthcare providers understand if you have an increased risk for developing certain conditions that are present in your family. If you are at risk, you may be able to take preventive measures to decrease your risk or undergo genetic testing to clarify your risk.</p> <h2>Why family history matters</h2> <p>Some health conditions are almost completely determined by your genes, meaning they are correlated with a specific harmful genetic change. This is called a mutation or pathogenic variant, like a spelling error within the instruction manual. These genetic changes will cause you to develop a genetic condition ― something you would not have caught or developed purely because of your environment.</p> <h2>What you can do</h2> <p>Your genes usually don't determine anything with complete certainty. Your family health history and genes do not determine your fate, and your environment still plays a role.</p> <p>Your environment can include factors you can't change, such as your biological sex and age, as well as factors you can control, such as diet, physical activity level, and exposures to cigarette smoke and other chemicals. "Multifactorial inheritance" is when your genetic makeup and environment play a role in determining your risk for particular conditions. Many common conditions, such as autoimmune diseases, cancer, and mental health conditions, like anxiety and depression, are considered multifactorial.</p> <p>While you can't change your genes, you can control some aspects of your environment, such as diet, physical activity level and tobacco use. You have some control over how much goes into your various health cups over time. That's why it's still so important to live a healthy life, regardless of your personal and family health history.</p> <h2>Who to talk with to obtain family history</h2> <h3>Generally, you should try to get family history information about:</h3> <ul> <li><strong>First-degree relatives</strong><br /> They are your parents, full siblings and children.</li> <li><strong>Second-degree relatives</strong><br /> They are half-siblings, grandparents, aunts and uncles, nieces and nephews, and grandchildren.</li> <li><strong>Third-degree relatives</strong><br /> They are first cousins, great-aunts and great-uncles, great-grandparents, great-grandchildren, half-aunts and half-uncles</li> </ul> <p>It still may help to gather information from as many relatives as you can, but the more distantly related relatives are, the less their history could affect you.</p> <p>Both your mother's and father's side of your family are relevant, regardless of your biological sex or whether you more closely resemble one side of the family more than the other.</p> <p>Many people find it challenging to capture a complete health history due to adoption, estrangement, or simply a lack of details known or willing to be shared in the family. It's OK to simply record the information that you can gather and know that it can be updated if more information becomes available in the future.</p> <h2>Know your family's numbers</h2> <p>In general, you should try to gather information about whether relatives are living, their current age or age at which they passed away and their medical history. Relevant details about health history include any medical conditions they have had and at what age they were diagnosed. For example, you can ask if they have had major health concerns, have ongoing or chronic health concerns, see a specialist for any medical conditions or are taking medication for health conditions.</p> <p>Learn more about <a href="/hometown-health/featured-topic/knowing-and-recording-your-family-health-history" target="_self" title="Opens in same window.">knowing and recording your family health history</a>.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2021/know-your-numbers-family-history.jpg?h=370&iar=0&w=660&sc_lang=en&hash=307280A73077EA33167B36EC614514CE" alt="Know Your Numbers: Family History" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Genetic TestingGenetic testing examines your DNA — the chemical database that carries instructions for your body's functions — to reveal changes or alterations in your genes that may cause illness or disease. <br/><br/>Karen Sperl2/7/2024The better you understand your heart rate, the more you can maximize your movement to give your heart a good workout. Learn why your heart rate matters and how to find your target heart rate.Know your numbers: What is your heart rate?<h2>Know your numbers: What is your heart rate? </h2> <p>Your heart rate, or pulse, is the number of times your heart beats per minute. Your resting heart rate is when the heart is pumping the lowest amount of blood you need because you're not exercising. If you're sitting or lying down ― and you're calm, relaxed and aren't sick ― your heart rate is typically between 60 and 100 beats per minute. </p> <h3>Other factors that can affect your heart rate include: </h3> <ul> <li><strong>Air temperature.</strong> When <a href="/hometown-health/speaking-of-health/effects-of-high-temperatures-on-blood-pressure-heart">temperatures or humidity increases</a>, the heart pumps more blood, so your pulse or heart rate may increase. </li> <li><strong>Body position.</strong> Sometimes, when going from sitting to standing, your pulse may go up a little. After a few minutes, it should return to a typical rate. </li> <li><strong>Emotions.</strong> If you're stressed, anxious or incredibly happy, your emotions can raise your heart rate. </li> <li><strong>Body size.</strong> Body size usually does not increase your heart rate. However, if you're obese, you may have a higher resting heart rate. </li> <li><strong>Medication use.</strong> Medications that block adrenaline tend to slow your heart rate. Thyroid medication may raise it. </li> </ul> <h3>Why your heart rate matters </h3> <p>Cardiovascular exercise, also called cardio or aerobic exercise, keeps you and your heart healthy. This specific type of exercise gets your heart rate up and your heart beating faster for several minutes. Cardiovascular exercise helps strengthen your heart, allowing it to pump blood more efficiently and improving blood flow to all parts of your body. It also boosts your high-density lipoprotein (or HDL), or "good" <a href="/hometown-health/speaking-of-health/know-your-numbers-cholesterol">cholesterol</a>, and lowers your low-density lipoprotein (or LDL), or "bad" cholesterol. This may result in less buildup of plaque in your arteries. </p> <h2>What's your target heart rate? </h2> <p>Your target heart rate is the minimum heart rate you need to maintain in a given amount of time to reach the energy level necessary to give your heart a good workout. To find your target heart rate to maximize your cardiovascular exercise, the first step is determining your maximum heart rate. </p> <p>Your maximum heart rate is 220 minus your age. Your target heart rate for moderate to vigorous exercise is about 50%–85% of your maximum heart rate. </p> <h3>Averages by age as a general guide are: </h3> <ul> <li>20: 100–170 beats per minute </li> <li>30: 95–162 beats per minute </li> <li>35: 93–157 beats per minute</li> <li>40: 90–153 beats per minute </li> <li>45: 88–149 beats per minute</li> <li>50: 85–145 beats per minute</li> <li>55: 83–140 beats per minute</li> <li>60: 80–136 beats per minute</li> <li>65: 78–132 beats per minute</li> <li>70: 75–128 beats per minute </li> </ul> <h3>What you can do </h3> <ul> <li><strong>Start slow.</strong> If you are beginning an exercise program, aim for the lower end of your target heart rate zone and then gradually build up intensity.</li> <li><strong>Try interval training.</strong> <a href="/hometown-health/speaking-of-health/interval-training-for-heart-health">Interval training</a>, which includes short bursts ― 15–60 seconds ― of higher-intensity exercise, alternated with longer, less strenuous exercise, effectively increases cardiovascular fitness. Talk with your healthcare team before trying interval training, but it is typically safe for those with existing heart disease and Type 2 diabetes. </li> <li><strong>Take the "talk test."</strong> If you can carry on a conversation in brief sentences while exercising, you're probably in the moderate intensity range. You'll be breathing faster, developing a light sweat and feeling some muscle strain. If you're working at a vigorous intensity, you won't be able to say more than a few words without catching your breath. If you can sing while working out, you're probably in the low-intensity range, so step it up. </li> </ul> <h2>Know your numbers </h2> <p>Many wearable activity trackers can <a rel="noopener noreferrer" href="https://www.mayoclinic.org/how-to-take-pulse/art-20482581" target="_blank" title="Opens in a new window.">monitor your heart rate</a> when you exercise and periodically throughout the day. If you don't have an activity tracker, you can use the radial artery in your wrist or the carotid artery in your neck. If you have heart disease or long-standing diabetes, it's best to use the artery on your wrist. </p> <h3>To find your heart rate manually:</h3> <ul> <li>Locate the artery you will use to find your heart rate. </li> <li>Using the tips of your first two fingers, press lightly over the artery. </li> <li>Count your heartbeats for 30 seconds and multiply by two to find your total beats per minute. </li> </ul> <p>If your heart rate is too high, take it easier. If it's too low, add some intensity and push yourself to get your heart rate closer to your target. </p> <h3>Abnormal heart rate </h3> <p>If you experience irregular heartbeats, including a racing heartbeat, slow heartbeat or a feeling of fluttering in your chest, you may be experiencing a <a href="/hometown-health/speaking-of-health/racing-heart-beat-heart-arrhythmia-101">heart arrhythmia</a>. Heart rhythm or heartbeat problems can occur when the electrical impulses that coordinate your heartbeats don't work properly, causing your heart to beat too fast, slow or irregularly. Talk with your healthcare team if you have heart rhythm concerns. </p> <h2>Next steps</h2> <ul> <li>Watch Dr. Liu explain the <a rel="noopener noreferrer" href="https://youtu.be/1OnQHdN4m_Q?si=1URr89jYgsS7EleH" target="_blank" title="Opens in new window. ">best exercise and wearable fitness trackers</a>. </li> <li>Learn when <a href="/hometown-health/speaking-of-health/young-athletes-and-heart-health">athletes need evaluation for heart health</a>. </li> <li>Hear the <a rel="noopener noreferrer" href="https://www.youtube.com/watch?v=fyqFfeC2FE4" target="_blank" title="Opens in a new window.">difference between heart rate and heart rhythm</a>. </li> <li>Find a <a href="/services-and-treatments/cardiology">heart care expert</a> near you. </li> </ul> <p><em><a href="/providers/xiaoke-ken-liu-md-phd">Xiaoke (Ken) Liu, M.D.</a>, is a <a href="/services-and-treatments/cardiology">cardiologist</a> in <a href="/locations/la-crosse">La Crosse</a>, Wisconsin.</em></p><ul> <li>Atrial fibrillation</li> <li>Atrial flutter</li> <li>Cardiac devices</li> <li>Cardiac resynchronization devices</li> <li>Clinical cardiac arrhythmias</li> <li>Supraventricular tachycardia (SVT)</li> </ul>M.D., Ph.D.<p>I believe being able to practice clinical medicine is a privilege granted by our patients, and they have the rights to be treated the same way as our family members and friends would be. It brings me tremendous happiness and joy to see my patients feel better or completely recover from frequently debilitating heart rhythm conditions through treatment. I strive to achieve that for every patient I see, often through a multidisciplinary, team approach offered at the Mayo Clinic Health System and often involving a shared decision-making process.</p> <p>My years of training and experience have also taught me the need to stay up to speed with the latest development in the field, to be humble and stay open-minded in evaluating different ideas and options as the disease may be the same, but the individual patient is not and may benefit from tailored treatment.</p> <p>In my free time, I love to spend time with my family, hike, sightsee and attend sports events. I also enjoy ping-pong, pickleball and swimming. If time allows, I would really like to learn more about fishing and boating in the future.</p><p><strong>Education</strong></p> <ul> <li>Hunan Medical University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Internal Medicine, Mayo Clinic</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Cardiovascular, Mayo Clinic School of Graduate Medical Education</li> <li>Internal Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Cardiology and Electrophysiology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Cardiovascular Disease, American Board of Internal Medicine</li> <li>Clinical Cardiac Electrophysiology, American Board of Internal Medicine</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American College of Cardiology</li> <li>Heart Rhythm Society</li> </ul>Liu<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/xiaoke-ken-liu-md-phd.jpg?h=280&iar=0&w=280&sc_lang=en&hash=E9FC7400B73A9B49BDB8842EA2B6196E" alt="Xiaoke Ken Liu, M.D., Ph.D." width="280" height="280" DisableNVelocity="true" /><p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/35870261/" target="_blank" title="Opens in new window">Aging-associated susceptibility to stress-induced ventricular arrhythmogenesis is attenuated by tetrodotoxin</a>; October 2022</p> <p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/36055436/" target="_blank" title="Opens in new window">Role of adjunctive cryoballoon left atrial posterior wall isolation in non-paroxysmal atrial fibrillation: A meta-analysis</a>; August 2022 </p> <p><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/34026498/" target="_blank" title="Opens in new window">Successful fluoroless deviation of the esophagus during atrial fibrillation ablation</a>; April 2021</p> <p><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/30194724/" target="_blank" title="Opens in new window">Outcomes of 200 consecutive, fluoroless atrial fibrillation ablations using a new technique</a>; November 2018</p> <p><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/28748143/" target="_blank" title="Opens in new window">Successful fluoroless ablation of an incessant atypical atrial flutter attributed to AtriClip usage during mini-MAZE surgery for persistent atrial fibrillation</a>; July 2017</p>{E157CC36-5C02-406C-AE55-B6A48D97C400}Xiaoke (Ken)<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13433016Xiaoke (Ken) Liu, M.D., Ph.D.1<img src="/-/media/national-files/images/hometown-health/2024/adult-checking-heart-rate-on-wrist-watch.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F3937BB87F6098187218503C2CEBBBBA" alt="Adult wearing gold checking heart rate on wrist watch" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller6/20/2023When feeling stressed or bored, people often turn to food to cope. It's easy to reach for a snack if you don't have a plan for what and when to eat. Learn easy ways to be mindful about snacking.Tips for mindful snacking<p>As a dietitian, my role is to help patients maintain a healthy lifestyle every day by focusing on these three things: exercise, eating a balanced diet and maintaining a healthy weight.</p> <h2>If your snacking habits are not as healthy as they once were, here are some things to remember when snacking:</h2> <h3>Plan your approach and stock your pantry.</h3> <p>Determining your game plan for what and when to eat is important. The first step is to examine your thoughts. Think and plan — don't react. A game plan will help you stick with healthy habits — or return to them if you have gotten off course.</p> <p> First, plan on enjoying snacks only during specific times or portion out healthy snacks so you stay energized and don't overindulge. Second, fill your home with healthy food choices, such as fruits, vegetables, low-sodium soups, whole grains and lean proteins. Make the healthy snack options easy so you don't reach for unhealthier options. Also, remove unhealthy foods that you know will tempt you.</p> <h3>Track your progress.</h3> <p>If you're concerned about gaining weight, let's deal with the facts. Your weight is based on caloric intake. Women need 10 calories per pound per day to maintain their weight, and men need 11 calories per pound per day. Keep track of what and how much you eat, and use exercise to control weight gain.</p> <p>Many apps are available to track what you eat and how much you exercise. If your schedule changes, problem-solve to find a different approach to accomplish the same level of activity. Be kind to yourself and focus on the larger goal. Research has shown that it can take up to 66 days of consistently repeating a behavior until it forms a habit, so work toward progress, not perfection.</p> <h3>Snack for hunger, not stress.</h3> <p>When feeling stressed or bored, people often turn to food to cope. Treat yourself with love and respect. Don't abuse your body by overeating, which can increase stress levels with the weight gain that often results.</p> <p>If you start craving sweets, which is a normal response to stress, grab lean protein foods to reduce the cravings. Such foods include hard-boiled eggs, pouches of seasoned tuna, cheese sticks, cottage cheese, yogurt with no added sugar or soups made with lots of vegetables and legumes.</p> <p> When you start to feel hungry, ask yourself, "Am I physically hungry or just stressed?" If you realize you are reaching for a snack due to stress or boredom, distract yourself by going for a walk, doing something creative, talking with a friend on the phone, playing a game or meditating on all the blessings you have instead.</p> <h2>Learn more about mindful eating:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/clean-eating-what-does-that-mean" target="_self" title="Opens in same window.">Clean eating: What does that mean?</a></li> <li>Discover why you should <a href="/hometown-health/speaking-of-health/keep-track-of-bite-lick-and-taste-calories" target="_self" title="Opens in same window.">keep track of bite, lick and taste calories</a>.</li> <li>Take <a href="/hometown-health/speaking-of-health/3-steps-to-control-your-environment-and-weight" target="_self" title="Opens in same window.">three steps to control your environment and weight</a>.</li> <li>Find easy meal ideas for <a href="/hometown-health/speaking-of-health/tips-for-healthy-eating-in-a-hurry" target="_self" title="Opens in same window.">healthy eating in a hurry</a>.</li> </ul> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2023/fingers-peeling-clementine.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BD7B4B134A3F9146F7DD0FB9AE2C126C" alt="Fingers peeling clementine" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller2/19/2021As you age, some surprising body changes can occur, like losing height or leaking when laughing. Learn what's natural, what's not and steps to delay or lessen the changes.Q&A: Surprising, but normal, changes in aging bodies<p>Some surprising changes can occur as your body gets older. Learn what's natural to expect, what's not and simple steps to delay or lessen the changes.</p> <h2>I used to be 6 feet tall. Now I'm 5 feet, 11 inches tall. What's up with that?</h2> <p>A. As you age, several changes occur within your body that causes you to lose some height. Some are normal and some are not. You have 24 bones, or vertebrae, in your spine. Discs between each vertebra begin to lose strength and become thinner as you age. When these vertebrae begin to thin out, you will start to shrink little by little. After age 35, the natural bone remodeling process becomes a bit disordered, and you break down our bones faster than you rebuild them, so the bones become thinner. You can help prevent this bone breakdown to a significant degree through weight-bearing exercise, such as walking, jogging, aerobics, weightlifting, resistance training, and a healthy diet rich in calcium and vitamin D. You also should talk to your healthcare provider about whether you are a candidate for osteoporosis screening through <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/bone-density-test/about/pac-20385273" target="_blank" title="Opens in a new window.">bone density testing</a>.</p> <h2>Ugh, I didn't drink that much. Why do I feel so terrible today?</h2> <p>A. Maybe you had a little too much fun celebrating a favorite team's victory last night, but didn't drink as many as you used to. So why do you feel so bad today? As you age, your metabolism slows, and the number and efficiency of liver cells declines in such a way that you can't clear the alcohol from your system like you used to. As a result, alcohol builds to higher levels longer than normal. Therefore, you have a higher likelihood of a hangover as you age. You can't do much to make your liver work better, but you can do a couple of things to help with this process. Drink more water and less alcohol. Drinking water before, during and after will help you feel much better the next day. If you or others feel like alcohol use is becoming a problem for you, speak to your healthcare provider about getting the help that you need to reduce or eliminate alcohol from your life.</p> <h2>I leak when I laugh and at other times, too. What am I to do?</h2> <p>A. Urinary leakage, known as urinary incontinence, is a common problem for women. This problem results from several causes, including pregnancy, childbirth, menopause, overactive bladder muscles, weakened pelvic muscles and nerve damage. There are many types of <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/urinary-incontinence/symptoms-causes/syc-20352808" target="_blank" title="Opens in a new window.">incontinence</a>, and the right treatment requires the proper diagnosis. Making the right diagnosis likely will include a complete history of the symptoms; a physical exam; some urine testing; and perhaps some more advanced studies, such as <a rel="noopener" href="https://www.niddk.nih.gov/health-information/diagnostic-tests/urodynamic-testing#urodynamic" target="_blank" title="Opens in a new window.">urodynamic testing</a> or ultrasound and X-ray imaging. Treatments are helpful and range from behavioral modifications, dietary changes, pelvic muscle strengthening, medications and surgery. Talk to your healthcare provider as soon as you are ready, and solutions will follow.</p> <h2>Why am I in the bathroom again?</h2> <p>A. Getting up in the middle of the night to go to the bathroom, or <a rel="noopener" href="https://www.mayoclinic.org/symptoms/frequent-urination/basics/definition/sym-20050712" target="_blank" title="Opens in a new window.">nocturia</a>, is a problem for many people. Up to one-third of men over 30 make at least two trips to the bathroom after they've gone to bed. This is most commonly caused by <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/symptoms-causes/syc-20370087" target="_blank" title="Opens in a new window.">benign prostatic hyperplasia</a>, or BPH, which is an enlarged prostate. There are, however, other causes, including medications, alcohol, caffeine, nighttime drinking and dietary habits, diabetes, heart conditions and sleep disorders, such as sleep apnea. The treatment of nocturia requires a proper diagnosis. This happens through a visit to your healthcare provider. This visit will include a history, exam and simple laboratory testing to start. Treatments may include behavioral modifications, dietary changes, medications or surgical intervention. Contact your healthcare provider if this is a problem that you want remedied.</p> <p><a href="/topics/aging" target="_self" title="Opens in same window.">Learn more about aging</a> to help you live your healthiest life.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2021/group-of-mature-women-laughing.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E04A970ED129C2D7652ADC185535C877" alt="Group of mature women laughing" width="660" height="370" DisableNVelocity="true" />AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller2/17/2021Mayo Clinic's Remote Patient Monitoring Program provides patients diagnosed with COVID-19 comprehensive care at home. Learn how it can help quickly escalate care.Remote patient monitoring: Comprehensive care at home<p>When patients are diagnosed with <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/coronavirus/symptoms-causes/syc-20479963" target="_blank" title="Opens in a new window.">COVID-19</a>, they are required to self-isolate until the infection is cleared, often for at least two weeks. Some of these patients will be at risk for complications, and these patients need support at home in a comprehensive way.</p> <p>Providing that support is the goal of Mayo Clinic's Remote Patient Monitoring Program. This program, led by Mayo Clinic's Center for Connected Care, uses medical technology and devices that are sent to patients' homes so vital signs and symptom assessments can be screened every day. A team of Remote Patient Monitoring nurses regularly monitors the data and contacts patients to assess health and progress toward health goals. The program was developed to support patients with complex chronic conditions.</p> <p>In response to the COVID-19 pandemic, the Remote Patient Monitoring Team quickly developed care plans specific to patients with COVID-19. The program is offered across Mayo Clinic.</p> <h2>How the Remote Patient Monitoring Program works</h2> <p>As part of the Remote Patient Monitoring Program, two tracks were developed for patients with COVID-19: one for patients with comorbidities at moderate to high risk for complications and one for lower-risk patients.</p> <p>Patients who are enrolled in the high risk program receive a remote patient monitoring kit that includes a blood pressure cuff, thermometer, pulse oximeter and a weight scale. They use these devices two to four times a day to measure their vital signs. These measurements are sent automatically to Mayo Clinic through a cellular-enabled tablet that patients receive with their kits. Remote Patient Monitoring nurses will also call patients to determine if they are experiencing symptoms such as nausea and shortness of breath.  Patients who are at lower risk for complications record vital signs using the Mayo Clinic app. Each day, these patients receive a notification on their mobile device letting them know that they need to provide information to their care team through the Mayo Clinic app.</p> <h3>Monitoring data</h3> <p>Since COVID-19 patients are asked to self-isolate as they recover, <a rel="noopener" href="https://www.mayoclinic.org/biographies/haddad-tufia-c-m-d/bio-20055534" target="_blank" title="Opens in a new window.">Tufia Haddad, M.D</a>., medical director for the Center for Connected Care's Remote Patient Monitoring Team, says it's important that patients, with what can be an unsettling diagnosis, stay connected to their care team.</p> <p>Patients are monitored 24/7 to assess any changes in their biometric data. One of the monitoring goals is to detect any significant changes in the patients' vitals as early as possible.</p> <p>"Anytime that a patient is reporting new or worsening symptoms, or if any of their vital sign parameters are out of range or trending adversely, that will prompt an automated alert to our Remote Patient Monitoring nurses," says Dr. Haddad. "And then those nurses will check in with the patient. In some cases, they can even connect via video with the patient and get that visual assessment to determine if further escalation is needed to our COVID-19 care team physicians."</p> <p>One biometric value that is monitored closely is oxygenation. "We've observed that there is often a drop in oxygen saturation levels, as measured by the pulse oximeter, before symptoms like shortness of breath develop. Early detection can limit the severity of decompensation potentially reducing need for admission or shortening a hospital stay," explains Dr. Haddad.</p> <h2>Patient responses to the Remote Patient Monitoring Program</h2> <p>Patients are responding well to the technology that is sent to them and find it easy to use.</p> <p>Dr. Haddad also points out that it's important to stay connected while in self-isolation, "Patients have a direct link to their care teams through remote monitoring. Nurses will call and discuss symptoms, and offer other educational information. These interactions are reassuring for patients and provide affirmation that they are being monitored and cared for."</p> <p><a rel="noopener" href="https://www.mayoclinic.org/biographies/goyal-deepi-g-m-d/bio-20054026" target="_blank" title="Opens in a new window.">Deepi Goyal, M.D.</a>, an Emergency Medicine physician and regional chair of practice for Mayo Clinic Health System in Southeast Minnesota, can draw on his personal experience of COVID-19 and Remote Patient Monitoring. He was enrolled in the Remote Patient Monitoring Program during his COVID-19 diagnosis and recovery in 2020.</p> <p>"While I was familiar with the Remote Patient Monitoring Program, I had never seen it in action," says Dr. Goyal. "When my daughter and then I were diagnosed with COVID and then quarantined, I was actually very surprised when I received the kit from the Remote Patient Monitoring group."</p> <p>"I reported my symptoms twice a day to the Remote Patient Monitoring team. I can't even tell you what a sense of comfort having that program wrapped around me (was) when I was quarantined by myself in a room for two weeks," says Dr. Goyal. "It gave us a tremendous sense of comfort to know that there was someone watching our symptoms, vital signs and knowing when to escalate care."</p> <h2>Learn more</h2> <h3>This video explains how remote patient monitoring helps patients go home but still be closely monitored by Mayo Clinic as they continue to reach their healthcare goals:</h3> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/D-Eeygrp6rU" title="Patients and Remote Patient Monitoring" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p> </p> <h3>Jan Lorimar, along with her doctor and nurse, shares her experience as a Remote Patient Monitoring Program patient when she was diagnosed with and recovering from COVID-19:</h3> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/0xJhI1R1Vio" title="Remote Patient Monitoring and COVID 19" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p><img src="/-/media/national-files/images/hometown-health/2020/remote-patient-monitoring-screen.jpg?h=370&iar=0&w=660&sc_lang=en&hash=4D3239E11A5FE1873DAA36EDD8C2AAA8" alt="Remote patient monitoring screen" width="660" height="370" DisableNVelocity="true" />COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Dawn Haller2/12/2021Getting older? Noticing some wrinkles and muscle loss or forgetting names? In this Q&A, learn simple steps to delay or lessen those changes.Weird, but normal, body reactions of aging<p>Throughout life, your body is constantly changing. You can enjoy growing older by knowing what's natural as you age and what's not — and by learning simple steps to delay or lessen the changes.</p> <h2>What's going on with these wrinkles?</h2> <p>Wrinkles are a natural part of aging brought on by several factors. You can thank your parents as genetics play a role. You can thank your kids and bosses as stress also plays a role. However, there are several preventable causes of wrinkles, including ultraviolet light from tanning beds and sun exposure that breaks down the elastin fibers and collagen in skin. Air pollutants and tobacco smoke exposure also play a significant role. Skin becomes less elastic as you age, and the natural oil production in skin causes it to dry out. You lose the fat in the deeper layers of your skin, and the crevices and lines become more prominent. You can slow down Father Time's effects on skin by using sunscreen, protective clothing, hats, moisturizers, stopping smoking, and having a diet full of natural antioxidants that are found in fruits and vegetables. Talk to your health care provider if you're interested in treatment beyond these tips.</p> <h2>I used to be muscular. What happened to my "gun show?"</h2> <p>After the age of 30, you start to lose muscle mass and function. This is called sarcopenia, and those who are physically inactive can lose up to 5% of muscle mass per decade of life. These changes are caused by your diet; inactivity; changes in hormones, such as testosterone, human growth hormone and insulin-like growth factor; and the decreased ability of your cells to use the protein for energy. Even physically active people will notice some muscle loss, but you can continue to build muscle well into your 80s if you exercise using resistance training, eat a healthy diet, reduce alcohol consumption, and treat the associated problems of aging, such as <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742" target="_blank" title="Opens in a new window.">obesity</a>, <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/diabetes/symptoms-causes/syc-20371444" target="_blank" title="Opens in a new window.">diabetes</a> and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410" target="_blank" title="Opens in a new window.">hypertension</a>. Talk to your health care provider about your readiness for exercise, what types of training you're ready to begin and how your diet can help you get back on track.</p> <h2>What's his name again?</h2> <p>Just like our muscles, joints and skin, your brain ages too. You may notice that you forget names or information from time to time, it may take longer to learn new things, your glasses seem to be misplacing themselves or you might forget it was a loved one's birthday. These usually are signs of normal aging. However, there can be lots of causes for memory loss, including medications, vitamin deficiencies, or metabolic conditions, such as a thyroid disorder, depression, anxiety, prior brain trauma or concussion, or ongoing infections. If you or others have noticed that memory is a problem for you, talk to your health care provider. Simple testing can be performed to determine whether your memory loss is normal or a sign of something more significant.</p> <p>Learn more about <a href="/topics/aging" target="_self" title="Opens in same window.">aging</a> to help you live your healthiest life.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2021/arm-with-loose-skin-from-aging.jpg?h=370&iar=0&w=660&sc_lang=en&hash=368BC88437DE94741D7F464D28ED86A9" alt="Arm with loose skin from aging" width="660" height="370" DisableNVelocity="true" />AgingLife expectancy is 75 for males and 80 for females according to the National Center for Health Statistics. We'll help you keep you informed about potential issues with aging, and steps you can take to maintain your health and keep active.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller2/17/2023Having an overactive bladder may cause embarrassment or keep you from social activities. Learn about treatments to relieve symptoms and help you resume life without the worry of leaks.What can you do for an overactive bladder?<p>Overactive bladder, or OAB, is a condition that causes a sudden urge to urinate. It affects both men and women. The urge may be difficult to stop, and overactive bladder may lead to the involuntary loss of urine, known as urge incontinence.</p> <p>If you have overactive bladder, you may feel embarrassed, isolate yourself or limit your work and social life. The good news is that a brief evaluation can determine whether there's a specific cause for your overactive bladder symptoms.</p> <h2>Is an overactive bladder common?</h2> <p>Overactive bladder affects over 34 million U.S. adults. Urge incontinence is the most prominent form of incontinence among women in the U.S., where 1 in 4 women over 18 experience episodes of leaking urine involuntarily.</p> <h2>What causes an overactive bladder?</h2> <p>Pregnancy, childbirth and menopause all are major reasons for the increased prevalence of incontinence in women compared to men. When your bladder is full of urine, the brain usually signals the bladder to empty. Your bladder muscles contract and force urine out of the bladder. When the bladder is not full, your bladder is relaxed.</p> <p>With a healthy bladder, the brain signals that the bladder is getting full, but there is time to wait to go to the bathroom. With an overactive bladder, there is no waiting. People often feel a sudden urge to urinate. This also can happen if the bladder is not full.</p> <p> If the nerve signals between the bladder and brain do not work properly, an overactive bladder can result. Overactive bladder also can occur when your bladder muscles are too active, causing the bladder muscles to contract and pass urine before the bladder is full. This sudden, strong urge to urinate is called urinary urgency.</p> <h2>When is it important to talk to a health care provider?</h2> <p>An overactive bladder can get in the way of your work, social life, exercise and sleep routines. It's important to discuss a variety of treatments with your health care provider, as overactive bladder symptoms can make daily life difficult.</p> <h2>What can you do to reduce your risk of overactive bladder?</h2> <h3>These healthy lifestyle choices may reduce your risk of overactive bladder:</h3> <ul> <li>Maintain a healthy weight.</li> <li>Drink enough water.</li> <li>Get regular, daily physical activity and exercise.</li> <li>Limit consumption of caffeine and alcohol.</li> <li>Quit smoking.</li> <li>Manage chronic conditions, such as diabetes, that might contribute to overactive bladder symptoms.</li> </ul> <h2>How do urology providers help you manage your OAB symptoms?</h2> <p>A combination of treatment strategies may be the best approach to relieve overactive bladder symptoms. There are a variety of treatments for managing overactive bladder, and a combination of treatment strategies may be the best approach. Depending on your situation, options may include simple behavioral modifications, physical therapy, oral medications or outpatient procedures.</p> <p>Scheduling an appointment with your health care team is the first step. Discuss your medical history and current symptoms so they can develop an individualized treatment plan for you. </p> <p><em><a href="/providers/robyn-bernett-pac" target="_self" title="Opens in same window.">Robyn Bernett</a> is a physician assistant in <a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, <a href="/locations/sparta" target="_self" title="Opens in same window.">Sparta</a> and <a href="/locations/tomah" target="_self" title="Opens in same window.">Tomah</a>, Wisconsin.</em></p><ul> <li>Benign prostatic hyperplasia</li> <li>Erectile dysfunction</li> <li>Prostate cancer</li> </ul>P.A.-C.<p><strong>Education</strong></p> <ul> <li>Master's degree, Physician Assistant Studies, Midwestern University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>National Commission on the Certification of Physician Assistants</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Academy of Physician Assistants</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Urology, Mayo Clinic College of Medicine and Science</li> </ul>Bernett<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/robyn-bernett-pac.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6E4BCEFA89C43B6DD51FBC6FC0AAEFCE" alt="Robyn Bernett PAC" width="280" height="280" DisableNVelocity="true" />Robyn<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15402771Robyn Bernett, P.A.-C.1<img src="/-/media/national-files/images/hometown-health/2023/couple-laughing-watching-performance.jpg?h=370&iar=0&w=660&sc_lang=en&hash=604C5096DBCA2CFF07BEBE59ECF0DFE2" alt="Couple laughing watching performance" width="660" height="370" DisableNVelocity="true" />Urinary IncontinenceThe loss of bladder control is a common and often embarrassing problem. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that's so sudden and strong you don't get to a toilet in time. For most people, simple lifestyle changes or medical treatment can ease discomfort or stop urinary incontinence.Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Dawn Haller2/18/2021Staying active is important not only for your body, but for your mind. Here are three 15-minute workouts you can do at home.15-minute workouts you can do at home<p>Staying active is essential, as physical activity has plenty of health benefits and can reduce stress. Luckily, you do not need a gym to get a workout. You can get a great workout in just 15 minutes in the comforts of your own home.</p> <p>Regular exercise controls weight, improves your heart health, enhances mood, promotes better sleep and boosts energy. You still can gain these benefits with a shorter workout and without needing heavy-duty machines or complex equipment. Try one or all three of these 15-minute home workouts. You can find low-cost equipment for each routine at most sporting goods stores or online. You may already have these items in your home.</p> <h2>Core</h2> <p>Your core — the muscles around your trunk and pelvis — support you in almost all physical activities you perform during the day, from folding laundry to running. A strong core prevents back pain and improves posture. This routine requires a stability ball to fully engage your core and prevent back pain. You also can choose to use a yoga mat for floor exercises.</p> <p>Try this <a href="/hometown-health/speaking-of-health/15-minute-workout-core" target="_self" title="Opens in same window.">15-minute core routine</a>.</p> <h2>Combination</h2> <p>Combination exercises work multiple muscle groups at once. These exercises ensure you get the most out of your workout. This routine targets your biceps, triceps, shoulders, back, quads, hamstrings and glutes. You will need a stability ball, resistance band and dumbbells.</p> <p>Try this <a href="/hometown-health/speaking-of-health/15-minute-workout-combo-exercises" target="_self" title="Opens in same window.">15-minute combination routine</a>.</p> <h2>Resistance bands</h2> <p>Using a resistance band and working in a circuit will help increase your heart rate, increase fat burn and build muscle. This routine works your glutes, hamstrings, quads, biceps, triceps, shoulders and back muscles. It requires a resistance band, sturdy pole or object to wrap the band around, stability ball and dumbbells.</p> <p>Try this <a href="/hometown-health/speaking-of-health/15-minute-workout-resistance-bands" target="_self" title="Opens in same window.">15-minute resistance band routine</a>.</p> <p>These short 15-minute workouts can be done three to four days per week. It's also a great idea to get outside and go for walks, bike rides or hikes, as being immersed in nature also offers a variety of health benefits and can reduce stress.</p> <p><em><a href="/providers/andrew-jagim-phd" target="_self" title="Opens in same window.">Andrew Jagim, Ph.D.</a>, is a <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine</a> physician in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Examining how different nutrition and exercise interventions influence health and performance — this interest applies to both the general population in regards to improve a person’s quality of life and prevent chronic disease in addition to improving the performance ability of elite athletes</li> </ul>Ph.D.<p><strong>Education</strong></p> <ul> <li>Master's degree, Human Performance, University of Wisconsin – La Crosse</li> <li>Ph.D., Kinesiology – Exercise Physiology Texas A&M University, College Station</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>International Society of Sports Nutrition</li> <li>National Strength and Conditioning Association</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Sports Medicine</li> <li>International Society of Sports Nutrition</li> <li>National Strength and Conditioning Association</li> </ul>Jagim<img src="/-/media/shared-files/images/medical-professionals/full/onalaska/andrew-jagim-phd.jpg?h=280&iar=0&w=280&sc_lang=en&hash=AA07F8D241D507CF3C0C9F28FC00E465" alt="Andrew Jagim PhD" width="280" height="280" DisableNVelocity="true" /><p>Dr. Jagim has authored or collaborated on numerous scholarly publications related to sports medicine. His topics have included:</p> <ul> <li>diets and nutrition</li> <li>workouts and training regimens</li> <li>sports injuries and treatment programs</li> <li>use and affects of drugs and supplements in sports</li> </ul> <p>His research has been published in numerous journals including International Journal of Exercise Science, Journal of Sports Science, Journal of Strength and Conditioning Research, Frontiers in Nutrition, International Society of Sports Nutrition, Journal of Neurosurgery and the Clinical Journal of Sports Medicine.</p>Andrew<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20772289Andrew Jagim, Ph.D.1{7746ADF8-715B-4593-8AAB-55D7F0467848}<img src="/-/media/national-files/images/hometown-health/2018/women-working-out-barefoot.jpg?h=370&iar=0&w=660&sc_lang=en&hash=83030591CDD31B4695B27135E4902C30" alt="Women working out barefoot" width="660" height="370" DisableNVelocity="true" />Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller2/11/2021Let's face it. Starting an exercise can be hard. But, it can also be incredibly rewarding. Learn how to get started and stick to it.Taking the first step: Starting or restarting an exercise program <p>When you're starting a fitness program, one thing is true: The first step often is the hardest.</p> <p>Exercise is one of the easiest things to postpone when your schedule is tight. But making time in your day to work out can have a big impact on your health and mood.</p> <h2>It's all abut the base(line)</h2> <h3>Before you start, take note of some baseline measurements of your aerobic fitness, strength and flexibility:</h3> <ul> <li>How long does it takes you to walk 1 mile?</li> <li>How many half sit-ups, standard pushups or modified pushups can you do at a time?</li> <li>How far can you reach forward while seated on the floor with your legs in front of you?</li> </ul> <p>Repeat the process after six weeks and then every few months. Record the numbers in your phone, calendar or notebook. If you find that your numbers plateau after a few months, you may want to increase your workouts to keep seeing gains. It can be incredibly rewarding to see hard evidence that your fitness is improving.</p> <h2>Know your "why"</h2> <p>Do you want to lose weight, stress less, or keep up with your children or grandchildren? It can be helpful to view exercise as a tool to help you reach goals in a lot of areas in life. Exercise can give you more energy, help you sleep better, and reduce depression and anxiety. All of that can make it easier to manage work and family demands.</p> <h2>Know your "what," too</h2> <p>Before you start, think about the type of activities you enjoy. For example, if you like dancing and get energy from being around people, aerobics classes at a gym might be a good fit, being sure to adhere to COVID-19 regulations. If gyms are not open in your state, a virtual class may be a good option. If you're drawn to running as a time to clear your mind, then try a solo run outside.</p> <p>You're much more likely to maintain healthy exercise habits if you enjoy what you do. It may take some trial and error to find the right workout, but it's worth taking time to find an activity that you truly look forward to. For instance, you may not have been a swimmer or biker growing up, but through trial and error, you may discover that you enjoy both of these activities. They are a great way to enjoy nature and step away from the business of life.</p> <h2>How much is enough?</h2> <p>Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, plus two strength training sessions.</p> <p>Strength training is especially important for people as they age. You lose muscle mass as you get older, and weight training can help preserve it. Strength training also helps build stronger bones, which can help reduce the chance of fractures.</p> <h3>Watch this video on exercising with dumbbell weights:</h3> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/aqRIRqsGdks" title="Exercise with dumbbell weights" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <h2>Schedule your workouts</h2> <p>If you want to make sure that you have time to get those minutes in, put your workout on your calendar. Treat your workouts like an important appointment. Block time to exercise and be serious about honoring that time.</p> <h2>Try foam rolling</h2> <p>If you are sore after a workout, you may want to try foam rolling. Foam rolling is a great way to loosen up before a workout and reduce muscle soreness afterward.</p> <p>The official name for it is more of a mouthful: self-myofascial release. The term refers to the myofascial tissues that cover the muscles, and can become tight or knotted. Rolling over those spots can release or loosen them. Download a basic <a href="/-/media/national-files/documents/hometown-health/2019/foam-rolling-basics-handout.pdf?sc_lang=en&hash=9B9E87D018FFEFC8EAD61BFB6D28BDF1" target="_blank" title="Opens in a new window.">foam rolling routine</a> to help get you started.</p> <h2>Considering a 5K?</h2> <p>Is there a cause that you care about? While there's probably not an in-person 5K race due to the COVID-19 pandemic, you may find a 5K virtual race to support it.</p> <p>Registering for a race can be a fun way to show you care — and give yourself an extra dose of motivation. Download <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962" target="_blank" title="Opens in a new window.">Mayo Clinic's 5K training schedule for beginners</a>.</p> <p><em><a href="/providers/mikal-mikkelson-pac" target="_self" title="Opens in same window.">Mikal Mikkelson</a> is a physician assistant in <a href="/services-and-treatments/internal-medicine" target="_self" title="Opens in same window.">Internal Medicine</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Chronic disease management</li> <li>Geriatric medicine </li> <li>Rural medicine </li> <li>Sports medicine </li> </ul>P.A.-C.<p><strong>Education</strong></p> <ul> <li>Master's degree, Physician Assistant Studies, Rosalind Franklin University of Medicine and Science</li> <li>Master's degree, Exercise and Sports Science, University of Wisconsin–La Crosse</li> </ul> <p><strong>Certification</strong></p> <ul> <li>National Commission on Certification of Physician Assistants (NCCPA)</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Physician Assistants (AAPA)</li> <li>Minnesota Academy of Physician Assistants (MAPA)</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul> <p> </p>Mikkelson<img src="/-/media/shared-files/images/medical-professionals/full/mankato/mikal-mikkelson-pac.jpg?h=280&iar=0&w=280&sc_lang=en&hash=068B66BA44682DF6929F8C0307ECBF9D" alt="Mikal Mikkelson PAC" width="280" height="280" DisableNVelocity="true" />Mikal<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15510069Mikal Mikkelson, P.A.-C.1<img src="/-/media/national-files/images/hometown-health/2021/tying-workout-shoes.jpg?h=370&iar=0&w=660&sc_lang=en&hash=85A58B27928F96E19F54A24D8862486E" alt="Tying workout shoes" width="660" height="370" DisableNVelocity="true" />Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Michele Halterman7/13/2023Feeling anxious now and then is common, but you can manage those feelings. Take control the next time your mind is stuck on the worry setting with these steps.5, 4, 3, 2, 1: Countdown to take control of anxiety<p>Anxiety often is described as sustained, excessive worry that a person cannot control related to the anticipation of a future threat, such as a traumatic event. At times, anxiety can have a significant,  adverse effect on daily life, work, relationships and overall happiness. Anxiety also can manifest as an irritable, worried, restless and debilitating stress response lasting minutes to days. Almost everyone has had anxiety surrounding a stressful situation.</p> <h2>Anxiety becomes an obstacle to a happy, healthy life when it affects your day-to-day life in these ways:</h2> <h3>Emotionally, anxiety can appear as:</h3> <ul> <li>Excessive worry</li> <li>Fatigue</li> <li>Irritability</li> <li>Panic attacks</li> <li>Paranoia </li> <li>Poor concentration</li> <li>Restlessness</li> <li>Sleep disturbances</li> </ul> <h3>Physically, anxiety can appear as:</h3> <ul> <li>Chest pain</li> <li>Diarrhea, stool pattern changes or upset stomach</li> <li>Headache</li> <li>Increased heart rate</li> <li>Muscle aches</li> <li>Shaking</li> <li>Shortness of breath</li> <li>Sweating</li> </ul> <h2>The negative effects of anxiety</h2> <h3>Left unchecked, anxiety can negatively affect your life in these ways:</h3> <ul> <li><strong>Interrupting daily life</strong><br /> Causing issues at home, school, work and socially.</li> <li><strong>Isolating</strong><br /> Not wanting to participate in normal daily activities or take new steps in life due to fear.</li> <li><strong>Emotionally</strong><br /> Increasing risk for depression, suicide and failure to progress in life.</li> <li><strong>Physically</strong><br /> Increasing risk for physical distress, nausea, vomiting, diarrhea, constipation, chest pain and tremors.</li> <li><strong>Mentally</strong><br /> Increasing risk for poor decision-making and communication.</li> </ul> <h2>Tips to combat anxiety</h2> <h3>There are several things you can try to help combat anxiety, including:</h3> <ul> <li><a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Behavioral therapy</a></li> <li>Deep breathing</li> <li><a href="/topics/exercise-and-fitness" target="_self" title="Opens in same window.">Exercise</a></li> <li>Journaling</li> <li><a href="#meditation">Meditation</a></li> <li>Reading</li> <li>Socializing</li> <li>Speaking with your health care professional</li> <li><a href="/hometown-health/featured-topic/spiritual-healing-post-pandemic-stress" target="_self" title="Opens in same window.">Spirituality</a></li> <li>Thought reframing</li> </ul> <p id="meditation">Mindfulness is a meditation in which you focus on being intensely aware of what you see and feel in the moment, without interpretation or judgment. <a href="/hometown-health/speaking-of-health/use-mindfulness-to-improve-well-being" target="_self" title="Opens in same window.">Practicing mindfulness</a> involves breathing methods, guided imagery, and other practices to relax the body and mind to help reduce stress. Recent research shows <a href="/hometown-health/speaking-of-health/mindfulness-meditation-improve-your-quality-of-life" target="_self" title="Opens in same window.">mindfulness meditation</a> may be as effective at reducing anxiety as medication for some people.</p> <h4>Try this exercise the next time your mind is stuck on the worry setting.</h4> <h5>Sit quietly. Look around you and notice:</h5> <ul> <li><strong>5</strong> things you can see<br /> Your hands, the sky, a plant on your colleague's desk</li> <li><strong>4</strong> things you can physically feel<br /> Your feet on the ground, a ball, your friend's hand</li> <li><strong>3</strong> things you can hear<br /> The wind blowing, children's laughter, your breath</li> <li><strong>2</strong> things you can smell<br /> Fresh-cut grass, coffee, soap</li> <li><strong>1</strong> thing you can taste<br /> A mint, gum, the fresh air</li> </ul> <p>This exercise helps you shift your focus to your surroundings in the present moment and away from what is causing you to feel anxious. It can help interrupt unhealthy thought patterns.</p> <h2>When to seek advice or treatment from a medical professional</h2> <h3>It's recommended you speak to a health care provider about your anxiety should any of these situations occur:</h3> <ul> <li>Your anxiety becomes an obstacle in any aspect of everyday living, often causing difficulties for six or more months.</li> <li>Your anxiety becomes a negative influence in relationships creating barriers in life.</li> <li>Your anxiety leads to isolation producing thoughts of hopelessness or helplessness.</li> <li>Your anxiety controls your life with emotional or physical response to excessive worry.</li> </ul> <p>Seek support from a therapist, medical professional, family member, friend, community support person, crisis line resource or a crisis center. Depending on the severity of your anxiety, a behavioral therapy plan, anti-anxiety medication and coping mechanisms may be recommended for your situation.</p> <p>Recognition of anxiety is a key factor in dealing with excessive worry and moving forward in life. If you experience symptoms or difficulty controlling worry, ask yourself if it could be anxiety you're experiencing. It's important to share any concerns about excessive worry with your health care provider so we can help you identify ways to address your anxiety and move past the adverse effects of excessive worry.</p> <p><em><a href="/providers/jill-christensen-cnp" target="_self" title="Opens in same window.">Jill Christensen</a></em><em> is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> nurse practitioner in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><ul> <li>Adoption</li> <li>Behavioral and developmental pediatrics</li> <li>Chronic disease management </li> <li> Department of transportation (DOT) exams</li> <li>Diabetes mellitus</li> <li>Mental health – attention-deficit/hyperactivity disorder (ADHD)</li> <li>Newborn and infant care</li> <li>Preventive care and motivational interviewing</li> <li>Sports</li> <li>Telemedicine, care everywhere</li> </ul>APRN, C.N.P.<p>As a Mayo Clinic Health System family medicine provider, I have an established and coveted relationship with the rural and farming community, and I think of families as a bionet of person’s that take care of each other. I enjoy community health education and have done multiple presentations for different communities on sun protection, skin cancer, pediatric health and wellness, and diet education. </p> <p>I enjoy blogging about mental health, diabetes care and how people can navigate through tough times in life, such as the COVID-19 pandemic. I am largely reachable and communicate by phone, email, telemedicine and in-office visits. I enjoy meeting new faces, and connecting with families. </p> <p>My special interests lie in meeting the patient where they are in their health needs, working with their health priorities and guiding them through their care. I want my patients to understand to the best of their ability, their own personal health goals and diagnoses, and who they may seek for questions, care, referrals and follow-up. </p> <p>My personal interests include hobby farming, taking care of my loved ones, gardening, hunting, fishing and meeting new people.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Family Nurse Practitioner Program, Minnesota State University-Mankato</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Nurse Practitioner Residency Program, Mayo Clinic School of Graduate Medical Education</li> <li>Women's Health Rotation, Mayo Clinic Health System-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Family Nurse Practitioner, American Academy of Nurse Practitioners</li> <li>Certified medical examiner, Department of Transportation (DOT) </li> <li>Nexplanon implant trained, Merck</li> <li>Preceptor for Nurse Practitioner students, Minnesota State University, Mankato</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Nurse Practitioners</li> <li>Golden Key Honor Society</li> <li>Minnesota Board of Nursing</li> <li>Mortar Board Honor Society</li> <li>Sigma Theta Tau, Nursing Affiliate Honor Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Christensen<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/jill-christensen-np.jpg?h=280&iar=0&w=280&sc_lang=en&hash=E486ED336C7F30C86357408497A2575E" alt="Jill Christensen NP" width="280" height="280" DisableNVelocity="true" />{F972C1E4-A740-4E1A-9126-21A8DA2A563E}Jill<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15458067Jill Christensen, C.N.P.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2023/outdoors-eyes-closed-earbud.jpg?h=370&iar=0&w=660&sc_lang=en&hash=10C64C5B145259EF276CA6D64A4CC906" alt="Person outdoors with eyes closed, using earbud" width="660" height="370" DisableNVelocity="true" />AnxietyFeelings of anxiety and panic interfere with daily activities, are difficult to control, are out of proportion to the actual danger and can last a long time. Symptoms may start during childhood or the teen years and continue into adulthood. We have the experts who can help diagnose and treat anxiety concerns.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Michele Halterman2/4/2021Raising a family isn't always easy. It can be hard to make healthy choices when life is hectic. These tips can help you create healthy habits and make smart choices for your family early on.Healthy habits for families<p>A healthy, active lifestyle can help you maintain weight and prevent health issues such as diabetes, heart disease, asthma and high blood pressure. If you have a family, it's important to keep them healthy and happy, too. But raising your family isn't always easy. You are busy and so are your children.</p> <p>There are some simple ways to create healthy habits and smart choices for your family early on.</p> <h3>Here are a 12 tips to help you and your family be healthy and happy:</h3> <h4>1. Exercise.</h4> <p>During commercial breaks or between Netflix episodes, have a friendly competition to see who can do the most pushups, hold a plank the longest or do the most jumping jacks. <a href="/hometown-health/speaking-of-health/play-its-good-for-your-familys-health" target="_self" title="Opens in same window.">Play is good for your family's health</a>.</p> <h4>2. Forgive.</h4> <p>Admit mistakes to your children and ask for forgiveness. By modeling this behavior, it can help improve your own health and well-being while teaching kids to <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/forgiveness/art-20047692" target="_blank" title="Opens in new window.">let go of grudges and bitterness</a>.</p> <h4>3. Manage portions.</h4> <p>Offer a fruits and vegetables at every meal. Don't force kids to eat the fruit and veggies, but have them available. Be sure to model healthy eating. Your kids are watching.</p> <h4>4. Be proactive with health care.</h4> <p>Stay on top of well-child visits. These appointments track your child's growth, behavior, sleep, eating and social development.</p> <h4>5. Get quality sleep.</h4> <p><a href="/hometown-health/speaking-of-health/sleep-an-essential-element-of-success-for-children" target="_self" title="Opens in same window.">Sleep is an essential element of success for children</a>. Aim for an early bedtime and a consistent routine of winding down — with no screen time. Remember, sleep-deprived children usually don't slow down, they wind up.</p> <h4>6. Explore new things.</h4> <p>Make a list of activities you'd like to try together and hang it somewhere the whole family can see.</p> <h4>7. Build strength.</h4> <p>Incorporate strength and flexibility into your family's <a href="/topics/exercise-and-fitness" target="_self" title="Opens in same window.">physical activity</a> plan. This can be as simple as stretching during commercials or doing calf raises while brushing teeth.</p> <h4>8. Find joy.</h4> <p>Find something to laugh about with your family every day. Laughter reduces stress and anxiety.</p> <h4>9. Spend time with loved ones.</h4> <p>Instill the importance of forming strong relationships by being kind to your loved ones. Kids will learn that giving — not receiving — can create real happiness. Schedule regular virtual time with loved ones who are not in your household.</p> <h4>10. Kick addictions.</h4> <p>Make screen time a privilege that is allowed only after chores and homework are completed. <a href="/hometown-health/speaking-of-health/6-tips-to-reduce-childrens-screen-time" target="_self" title="Opens in same window.">Limit screen time</a> to less than two hours a day, and keep screens out of your child's bedroom.</p> <h4>11. Reduce stress.</h4> <p>Search online for free videos about yoga for children and families, or try incorporating deep breathing into your children's bedtime routine. Children experience stress and anxiety just like adults do.</p> <h4>12. Show gratitude.</h4> <p>Create a gratitude jar and encourage everyone to put a note in the jar each day with something they are grateful for. While you are all at the dinner table, take time to read them. Open your heart to gratitude and acknowledge suffering during challenging times.</p> <p>If you find yourself struggling to get your family on board, remember that modeling healthy behaviors is a good place to start. You may not be able to make your family change, but you can start on your own wellness journey. Once they see the changes you are making, chances are they will want to jump on board too.</p> <p><em><a href="/-/media/shared-files/images/medical-professionals/full/faribault/maegen-storm-cnp.jpg" target="_self" title="Opens in same window.">Maegen Storm</a> is a nurse practitioner in <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">Pediatric & Adolescent Medicine</a> in <a href="/locations/faribault" target="_self" title="Opens in same window.">Faribault</a>, Minnesota.</em></p><ul> <li>Breastfeeding</li> <li>Health promotion of children</li> <li>Pediatric chronic diseases, i.e. asthma, ADHD, depression, anxiety</li> </ul>C.N.P.<p><strong>Education</strong></p> <ul> <li>Master of Nursing degree at Saint Catherine University, St. Paul, Minnesota</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Certified pediatric nurse practitioner</li> <li>Certified lactation consultant</li> </ul>Storm<img src="/-/media/shared-files/images/medical-professionals/full/faribault/maegen-storm-cnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=D28412CDBBE6AF6BDD77256E83CFB7E2" alt="Maegen Storm CNP" width="280" height="280" DisableNVelocity="true" />{68BA5C85-D987-4133-8B70-C32E52B1235A}Maegen<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15977226Maegen Storm CNP1<img src="/-/media/national-files/images/hometown-health/2021/mom-and-kids-working-out.jpg?h=370&iar=0&w=660&sc_lang=en&hash=90AC14124B23C775334411FA50B0E8A4" alt="Mom and kids working out" width="660" height="370" DisableNVelocity="true" />ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller2/11/2021Experts agree the sooner in life that you build good, healthy habits, the easier it is to keep them and stay as healthy as possible. Get tips to help children create good habits for healthy weight.Healthy weight in children starts with healthy habits<p>Experts agree: <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/childhood-obesity/symptoms-causes/syc-20354827" target="_blank" title="Opens in a new window.">Childhood obesity</a> is a major problem. About one-third of pediatric patients at Mayo Clinic Health System are not at a healthy weight.</p> <p>The issue is not just aesthetic.</p> <h2>Being at an unhealthy weight can lead to a host of physical and mental health problems, including:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/can-children-develop-type-2-diabetes" target="_self" title="Opens in same window.">Type 2 diabetes</a></li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure-in-children/symptoms-causes/syc-20373440" target="_blank" title="Opens in a new window.">Increased blood pressure</a> and <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800" target="_blank" title="Opens in a new window.">cholesterol</a></li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/sleep-disorders/symptoms-causes/syc-20354018" target="_blank" title="Opens in a new window.">Sleep disorders</a></li> <li>Low self-esteem</li> <li><a href="/hometown-health/speaking-of-health/some-answers-to-your-questions-about-bullying" target="_self" title="Opens in same window.">Bullying</a></li> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007" target="_blank" title="Opens in a new window.">Depression</a></li> </ul> <p>The number of children struggling to maintain a healthy weight has increased over the past 10 years. The problem is due in part to widespread lifestyle changes.</p> <p>Technology use has increased, activity levels have gone down and the way people eat has changed. Families are eating out or getting takeout a lot more, and children are eating and drinking a lot more things that are not nutritious, such as chips, crackers, juice and pop.</p> <p>To battle these trends and the problems that often come with them, experts recommend adopting healthier habits.</p> <p>The key to a healthy weight is making lifestyle changes that will stick. It's not about putting a kid on a diet. It's about the whole family making changes so everyone is healthier.</p> <h2>Healthy changes include:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/teens-and-exercise" target="_self" title="Opens in same window.">Getting more exercise.</a></li> <li>Avoiding foods that are not nutritious.</li> <li><a href="/hometown-health/speaking-of-health/123-approach-to-eating-fruits-and-vegetables" target="_self" title="Opens in same window.">Eating more fruits and vegetables.</a></li> <li>Drinking low-fat milk or water instead of juice or pop.</li> <li><a href="/hometown-health/speaking-of-health/6-tips-to-reduce-childrens-screen-time" target="_self" title="Opens in same window.">Limiting screen time</a> to two hours or less per day. Screen time is not recommended for children under 2.</li> </ul> <p>These are habits all families should adopt, regardless of whether family members have weight to lose. It's much easier to prevent obesity than to go backward if your child gains weight.</p> <p>Review additional <a href="/hometown-health/speaking-of-health/12-healthy-habits-for-families" target="_self" title="Opens in same window.">healthy habits for families</a>, and choose a few that stand out to give them a try.</p> <p><em><a href="/providers/jennifer-brumm-md" target="_self" title="Opens in same window.">Jennifer Brumm, M.D.</a>, is a pediatrician in <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">Pediatric & Adolescent Medicine</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><ul> <li>Developmental Issues</li> <li>Child Abuse Evaluation & Prevention</li> <li>Down Syndrome</li> </ul>M.D.<p><strong>Medical School</strong> <br />University of Wisconsin-Madison Medical School, Madison, WI</p> <p style="margin-bottom: 10px;"><strong>Residency</strong><br /> Mott Children's Hospital, University of Michigan, Ann Arbor, MI</p> <p><strong>Memberships</strong> <br />American Academy of Pediatrics<br /> State Medical Society of Wisconsin<br /> Child Advocacy Center Task Force</p> <p><strong>Certifications</strong> <br />American Board of Pediatrics<br /> American Heart Association Regional Faculty<br /> PALS Instructor</p>Brumm<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/jennifer-brumm-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=61014622147EB63C29D255755C176FC0" alt="Jennifer Brumm MD" width="280" height="280" DisableNVelocity="true" />Jennifer<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12729175Jennifer Brumm MD1<img src="/-/media/national-files/images/hometown-health/2021/5210-child-obesity-illustration.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EDC57303B132B43FDA7A67AE7980D221" alt="5210 child obesity illustration" width="660" height="370" DisableNVelocity="true" />Childhood ObesityUnderstanding what causes obesity and providing healthy alternatives can help lead your child down a lifelong path of wellness.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller3/12/2021Your shoulder can develop a buildup of calcium deposits as you age, causing pain, stiffness and limited mobility. Learn about 6 benefits of a new nonsurgical procedure to remove those deposits.6 benefits of ultrasonic energy shoulder procedure<p>Your shoulder is the most mobile joint in your body. It's a complex group of muscles and tendons that allows you to flex, extend and rotate your arms nearly 360 degrees.</p> <p>While it is a remarkable joint, you could begin to experience pain as you age. One of the more common causes of shoulder pain is called calcific tendonitis, and it occurs when calcium deposits build up in the tendons of your shoulder.</p> <p>Calcific tendonitis is most common in adults ages 40 to 60, and women have a higher risk for the condition. Symptoms include shoulder pain, stiffness and difficulty lifting your arm. For some people, this pain can interfere with their sleep.</p> <p>The goals of treating calcific tendonitis are to control your pain and reduce the inflammation. The first step often is rest and anti-inflammatory medications. If that doesn't resolve your symptoms, your healthcare provider may recommend conservative treatments, such as physical therapy or a cortisone injection.</p> <p>For many years, the final treatment option for refractory cases was surgery to remove the calcium deposits. Now there's a minimally invasive, nonsurgical option to help patients with calcific tendonitis. It involves using a needlelike device attached to ultrasound energy and saline irrigation, which gradually breaks up and aspirates the calcium deposit. This procedure is referred to as ultrasonic tenotomy and calcium deposit removal.</p> <p>The procedure uses ultrasound guidance to insert the device through a 3-millimeter incision in the skin down to the tendon. The device acts like a small jackhammer to precisely target and remove the calcium deposits. A doctor can perform an ultrasonic tenotomy in the clinic under local anesthesia, and no stitches are required.</p> <h2>If you're weighing your options to treat calcific tendonitis, here are six benefits of ultrasonic tenotomy to know:</h2> <h3>1. Avoidance of surgery</h3> <p>Generally, surgery and anesthesia are safe, but they involve the potential of risks or complications. Since ultrasonic tenotomy is completed in the clinic with local anesthesia, you avoid these potential complications and risks.</p> <h3>2. Small incision</h3> <p>Ultrasonic tenotomy uses a small incision that requires no stitches and will not develop a cosmetic scar. When you are done, you will leave with only a small bandage on your shoulder.</p> <h3>3. Quick time to treatment</h3> <p>Conventional surgery requires a presurgical medical exam with your primary care provider, and scheduling an operating room and team. This can add days or even weeks to your treatment time. With an ultrasonic tenotomy, a presurgical exam is not necessary, and it requires fewer staff, so scheduling typically is a quicker process.</p> <h3>4. Short recovery time</h3> <p>Most patients recover from an ultrasonic tenotomy two or three times quicker than conventional shoulder surgery. Most patients can resume daily activities with few restrictions in a matter of weeks. Pain and symptoms gradually improve over a few weeks, and most patients are symptom-free in two to three months.</p> <h3>5. No sling or brace required</h3> <p>It is not necessary to keep the shoulder joint immobilized after an ultrasonic tenotomy so patients are not required to wear any bracing while they heal.</p> <h3>6. Available to a wide range of patients</h3> <p>An ultrasonic tenotomy presents fewer risks than conventional surgery, so it is available for patients who would otherwise not be medically suited for surgery. It puts less strain on the body, so it may be appropriate for patients who have heart disease, diabetes or other chronic health conditions.</p> <p>In addition to treating calcific tendonitis in the shoulder, ultrasonic tenotomy has proven effective in treating Achilles tendonitis; knee, elbow, hip and rotator cuff tendonitis; and plantar fasciitis.</p> <p><em><a href="/providers/jacob-erickson-do" target="_self" title="Opens in same window.">Jacob Erickson, D.O.</a>, is a <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine</a> physician in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Minor trauma</li> <li>Musculoskeletal/sports ultrasound</li> <li>Office procedures</li> <li>Preventive medicine</li> <li>Sports/musculoskeletal medicine</li> </ul>D.O.<p><strong>Medical Degree</strong></p> <ul> <li>Kirksville College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo College of Medicine and Science</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Sports Medicine, University of Iowa</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Medical Association</li> <li>American Osteopathic Association</li> <li>American Society of Sports Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor, Family Medicine, Mayo Clinic Alix School of Medicine</li> </ul>Erickson<img src="/-/media/shared-files/images/medical-professionals/full/onalaska/jacob-erickson-do.jpg?h=280&iar=0&w=280&sc_lang=en&hash=E94E476103713CA50775C5FD045B05EB" alt="Jacob Erickson DO" width="280" height="280" DisableNVelocity="true" />{C6B5FA43-E21E-423A-A349-342C8DCCBC31}Jacob<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15534570Sports Medicine - Jacob Erickson DO1{7746ADF8-715B-4593-8AAB-55D7F0467848}<img src="/-/media/national-files/images/hometown-health/2021/carrying-log-on-shoulder.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F40694A05F0FC154FED21C38AFB062D5" alt="Carrying log on shoulder" width="660" height="370" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Dawn Haller3/18/2021Though few people look forward to having a colonoscopy, every year millions have one — many completed without sedation. Learn why this may be a good option for you.Benefits of sedation-free colonoscopy<p>Few people look forward to having a screening colonoscopy. Some people even put off having the procedure done because they hear horror stories that are unfounded. Millions of people each year have a colonoscopy and do well, even without sedation.</p> <p>A colonoscopy is the gold standard for <a href="/hometown-health/speaking-of-health/understanding-your-colon-cancer-screening-options" target="_self" title="Opens in same window.">colon cancer screening</a>. During the procedure, a doctor can view your entire colon and rectum, and remove potentially premalignant growths called polyps. Major medical societies recommend screening for colorectal cancer beginning between the ages of 45 to 50.</p> <p>For most patients, a sedative is given in intravenous form to help relax and minimize any discomfort during the procedure. But did you know that using a sedative is optional? In many countries, sedation-free colonoscopies are the norm. Patients are alert and engaged during the procedure.</p> <h3>Here are the most common questions that I answer when discussing a sedation-free option with patients:</h3> <h4>What are the benefits of a sedation-free colonoscopy?</h4> <p>Saving time is the greatest benefit of a sedation-free colonoscopy. If you are sedated for your colonoscopy, you will have restrictions after the procedure until the next day, such as not being able to drive or return to work. You will require a ride home after your procedure, which also may cause your driver to take time off from work. After a sedation-free colonoscopy, you can resume normal activities right away — you can drive, run errands and generally get on with your day.</p> <p>The second benefit is increased safety. Overall, the sedatives used for colonoscopies are very safe, but there is a small risk of side effects, such as drops in blood pressure, breathing problems, vomiting and prolonged sedation. These are avoided by having a sedation-free colonoscopy.</p> <p>The third benefit is lower cost. Sedation adds to the procedure's expense. This may be helpful for patients paying out of pocket due to a high-deductible health plan or lack of health insurance.</p> <h4>Is a sedation-free colonoscopy painful or uncomfortable?</h4> <p>Most patients report little or no discomfort during the procedure. You can request sedation during the procedure if you change your mind and feel you need it, although it has been my experience that this seldom occurs.</p> <p>Selecting a physician who is experienced and comfortable with sedation-free colonoscopies also is important for minimizing any discomfort. When performing a colonoscopy without sedation, I often employ a technique where I infuse water into the colon as the colonoscope is advanced to make the procedure more tolerable for patients.</p> <h4>Who can pick a sedation-free colonoscopy?</h4> <p>Men may do better than women with sedation-free colonoscopies, due to anatomical differences, but, in general, both usually do well without sedation. A previous hysterectomy and a history of other pelvic or abdominal surgeries may result in scar tissue that can make a sedation-free colonoscopy more difficult for some women. Sedation-free colonoscopies also are easier, in general, in people who are a little overweight compared to those who are very thin. Finally, a sedation-free colonoscopy may not be appropriate if you have a history of anxiety, have had a bad experience with a previous colonoscopy or have a low tolerance for discomfort.</p> <h4>Can polyps be removed during a sedation-free colonoscopy?</h4> <p>Yes. In the vast majority of cases, a physician can remove polyps during a sedation-free colonoscopy. The removal of a polyp is not perceived by the patient because the colon lining does not have nerve endings such as those found on the skin.</p> <h4>What do other patients say about the procedure?</h4> <p>Almost universally, my patients have been very satisfied with the experience and choose it again next time they are due for a colonoscopy. They tell me they will recommend it to others as well.</p> <p>Some people decline having a colonoscopy because they are afraid of the procedure. Yet, we have many patients who have it completed with no sedatives and are satisfied with the experience. There is no reason to be afraid of a colonoscopy.</p> <p>Learn more about <a href="/hometown-health/speaking-of-health/what-to-expect-before-and-during-a-colonoscopy" target="_self" title="Opens in same window.">what to expect before and during a colonoscopy</a> and <a href="/hometown-health/speaking-of-health/5-things-you-can-do-to-keep-your-colon-healthy" target="_self" title="Opens in same window.">five things you can do to keep your colon healthy</a>.</p> <p><em>Jaime Zighelboim, M.D., is a <a href="/services-and-treatments/gastroenterology-and-hepatology" target="_self" title="Opens in same window.">gastroenterologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2021/dog-and-woman-sitting-together.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2DCCE244E14543B6CA77DA9334143F84" alt="Dog and woman sitting together" width="660" height="370" DisableNVelocity="true" />Colorectal HealthGet screening and treatment for colorectal cancer symptoms, and learn about risk factors and prevention strategies.Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Dawn Haller3/3/2021Your first instinct may be to go to the gym when you want to lose weight. Learn why this may not produce the results you want and what's more effective.Does exercise help you lose weight?<p>As people continue to pursue New Year's resolutions, often there are efforts to improve on lifestyle habits with a common goal of weight loss. For many people, the first instinct is to go to the gym three or four days per week, hopping on a treadmill for an hour or even just talking the family dog out for a few more walks each week. However many people realize, sometimes quickly, that their valiant and sweaty efforts haven't led to as much weight loss as they had hoped.</p> <p>So is exercise not effective for weight loss? Is it a waste of time and effort?</p> <p>First, exercise provides many health-related benefits and is one of the most important countermeasures you can rely on to prevent chronic disease and reduce overall risk of mortality. However, sometimes the effectiveness of exercise for weight loss is oversold, and people may overestimate how effective it will be toward their goal of losing weight. Therefore, it's important for people to understand how to incorporate exercise into their weight management plan in a way that doesn't lead to one step forward and two steps back.</p> <h4>Overestimated caloric deficits</h4> <p>Being regularly active and taking part in structured exercise activities are ways to expend more energy throughout the day — often referred to as burning more calories. A negative energy balance — more commonly referred to as a caloric deficit — is required for sustained weight loss over time. However, exercise may not lead to as big of a deficit as you may think.</p> <p>Activity trackers and fitness watches often overestimate the amount of calories burned during exercise. Instead of 1,200 calories burned during your 45-minute elliptical session tracked on your fitness watch, it may be closer to 400 to 700 calories, depending on your intensity levels. This may lead you to miscalculate your target calories for the day and ultimately mislead you in how many calories you can consume throughout the rest of the day.</p> <h4>Daily habits</h4> <p>One of the reasons exercise may not meaningfully reduce body weight is because people often take part in other behaviors that offset this action when they're not exercising, thus sabotaging their goal of weight loss.</p> <p>Some people tend to eat more after exercise, either driven by increased hunger or as part of a behavioral reward construct. For example, a person may add in a snack or splurge on a dessert, likely preceded by the inner monologue of "I've earned this." This type of action essentially negates any additional calories the person expended during their hard-earned trip to the gym.</p> <p>Research also has found that people often are less active throughout the day after a bout of activity. Again, this type of behavior may reduce the potential for a daily caloric deficit, as a person may expend less energy throughout the remaining hours of the day. They actually burn fewer overall calories than if they hadn't exercised at all.</p> <h4>Dietary changes</h4> <p>Researchers have found that dietary change is a more effective and time-efficient strategy for promoting substantial weight loss and maintenance over time. Let's face it, making time to work out throughout the week is hard. It takes time and discipline to change your clothes, go to the gym, exercise for an hour, shower and head back to work or home for the day. Not only is it hard to do once, but to follow this routine five to seven days a week over several weeks to months is even harder.</p> <p>This is a lot of effort to burn an extra 400 to 600 calories during exercise, especially if you negate these hard-earned and burned calories by indulging at your next meal. What took you over a few hours of time with travel, preparation and exercise can be offset in minutes by making the wrong choice in the kitchen.</p> <h4>Strength training</h4> <p>The type of exercise you do is important, as well. Strength training is an effective form of exercise for building lean body mass, which can improve weight loss and overall appearance. This improved body composition often is a common goal of many people who set out to lose weight.</p> <p>Yes, losing weight can be important, particularly if you are overweight or obese, but it is just as important to focus on the type of weight you lose. You should emphasize maintaining lean body mass with strength training, rather than only focusing on losing weight. Strength training also helps conserve functionality as you age by preserving muscle tissue, strengthening bones, improving balance and preventing injuries ― if done properly.</p> <p>So is exercise for weight loss pointless? No, absolutely not.</p> <p>Exercise can be an effective lifestyle modification for weight loss, especially when used in conjunction with dietary modifications to ensure a consistent caloric deficit over time. It is worth repeating that exercise also has mental and physical benefits that can profoundly affect health and overall quality of life in addition to serving an important strategic role in losing weight.</p> <p><em><a href="/providers/andrew-jagim-phd" target="_self" title="Opens in same window.">Andrew Jagim, Ph.D.</a>, is an exercise physiologist and sports nutritionist in <a href="/services-and-treatments/sports-medicine">Sports Medicine</a> in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Examining how different nutrition and exercise interventions influence health and performance — this interest applies to both the general population in regards to improve a person’s quality of life and prevent chronic disease in addition to improving the performance ability of elite athletes</li> </ul>Ph.D.<p><strong>Education</strong></p> <ul> <li>Master's degree, Human Performance, University of Wisconsin – La Crosse</li> <li>Ph.D., Kinesiology – Exercise Physiology Texas A&M University, College Station</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>International Society of Sports Nutrition</li> <li>National Strength and Conditioning Association</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Sports Medicine</li> <li>International Society of Sports Nutrition</li> <li>National Strength and Conditioning Association</li> </ul>Jagim<img src="/-/media/shared-files/images/medical-professionals/full/onalaska/andrew-jagim-phd.jpg?h=280&iar=0&w=280&sc_lang=en&hash=AA07F8D241D507CF3C0C9F28FC00E465" alt="Andrew Jagim PhD" width="280" height="280" DisableNVelocity="true" /><p>Dr. Jagim has authored or collaborated on numerous scholarly publications related to sports medicine. His topics have included:</p> <ul> <li>diets and nutrition</li> <li>workouts and training regimens</li> <li>sports injuries and treatment programs</li> <li>use and affects of drugs and supplements in sports</li> </ul> <p>His research has been published in numerous journals including International Journal of Exercise Science, Journal of Sports Science, Journal of Strength and Conditioning Research, Frontiers in Nutrition, International Society of Sports Nutrition, Journal of Neurosurgery and the Clinical Journal of Sports Medicine.</p>Andrew<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20772289Andrew Jagim, Ph.D.1{7746ADF8-715B-4593-8AAB-55D7F0467848}<img src="/-/media/national-files/images/hometown-health/2021/exercising-on-elliptical.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2DE6DA7A3BDA0F1FCCE35719A328B354" alt="Exercising on elliptical" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Weight-loss (Bariatric) SurgeryWeight-loss surgery, or bariatric surgery, helps you lose weight and lowers your risk of medical problems associated with obesity.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller12/14/2023"I'm all ears" typically means you're listening, but it has a different meaning if you feel self-conscious about prominent ears. Learn about a procedure that can change the ear shape and position.Feeling like you're all ears?<p>The expression "I'm all ears" typically means you're ready to listen to what someone has to tell you. This expression, however, takes on a different meaning if you have prominent or forward-facing ears. You also may feel like you're "all ears."</p> <p>Having ears that are oversized in proportion to the size of your head or that stick out far from your head can cause embarrassment and distress, which can lead to low self-esteem and lack of self-confidence.</p> <p>Fortunately, a cosmetic procedure called otoplasty can change ear shape and position. Otoplasty can help restore self-confidence and make you comfortable in your own skin.</p> <p>People usually have otoplasty performed on both ears to ensure symmetry. A surgeon can do the procedure once ears have reached full size, usually after age 5. The procedure does not change the location of your ears, and it does not affect your ability to hear.</p> <p>People also may consider otoplasty if their ears are misshapen since birth or due to an injury. For babies born with ear-shape problems or prominent ears, splinting or molding may correct these issues. These techniques should be started by 2 weeks of age and last for an average of four to six weeks.</p> <h2>Preparing for otoplasty</h2> <p>Your care team will review your medical history, including current and past medical conditions and any history of ear infections. Your surgeon will examine the ear's placement, size, shape and symmetry to determine your treatment options. Discuss your expectations for what you'd like your ears to look like after the procedure with your care team. Review the risks of otoplasty, including infection, scarring, asymmetry and overcorrection.</p> <h2>During otoplasty</h2> <p>Depending on the technique used during otoplasty, the surgeon may make incisions on the backs of the ears or within the ear's inner creases. Once the incisions are made, the surgeon can remove excess cartilage and skin, and fold the remaining cartilage into the designated position and secure it with internal stitches. The surgeon will use additional stitches to close the incisions, and the ears will be covered in bandages for protection and support.</p> <p>The procedure usually takes about two to three hours.</p> <img alt="Otoplasty illustration" style="width: 300px; height: 382px;" src="/-/media/national-files/images/hometown-health/2023/otoplasty-illustration.jpg?h=382&w=300&sc_lang=en&hash=E176A6730A63BF2B029FF3975A4AB6FA" /> <h2>After otoplasty</h2> <p>After otoplasty, your ears will be covered with bandages, and you likely will feel some soreness and itching. You may be advised to take pain medication if there is a need to reduce discomfort. Your healthcare team will remove the bandages a few days after the procedure. Your ears may be swollen or red for a short period, but you will notice the change in the appearance of your ears immediately. The surgeon may use stitches that dissolve or those a healthcare professional can remove in the clinic.</p> <p>Your surgeon also will advise you when it's OK to resume daily activities, such as bathing and physical activity.</p> <p><em><a href="/providers/patrick-shinners-md" target="_self" title="Opens in same window.">Patrick Shinners, M.D.</a>, is an <a href="/services-and-treatments/otorhinolaryngology" target="_self" title="Opens in same window.">ear, nose and throat specialist</a> with expertise in head and neck surgery in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li><a href="/locations/eau-claire/services-and-treatments/pulmonology/alternative-cpap-therapy" target="_self" title="Opens in same window.">Alternative CPAP therapy</a></li> <li>Blepharoplasty (surgery to repair droopy eyelids)</li> <li>Facial reconstruction after skin cancer excisions</li> <li>Facial trauma surgical repair</li> <li>Otoplasty (cosmetic ear surgery)</li> <li>Rhinoplasty (surgery to change the shape of the nose)</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Wisconsin-Madison</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mayo Clinic College of Medicine</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Otolaryngology, American Board of Otolaryngology</li> </ul> <p><strong>Membership</strong></p> <ul> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Otolaryngology, Mayo Clinic College of Medicine and Science</li> </ul>Shinners<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/patrick-shinners-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=9D31AE144AE1051F01B0A3DEA8BC5AD9" alt="Patrick Shinners, M.D." width="200" height="200" DisableNVelocity="true" />{AE0EACBF-9D45-4187-9674-5EFEE0335705}Patrick <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12102741Patrick Shinners, M.D.{E9B8BDBE-375B-4E7D-A1D2-2B64B5513AF7}<img src="/-/media/national-files/images/hometown-health/2023/wearing-red-scarf-and-knit-hat.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F7DBFC9A5D3B85571DBEC889C3E93699" alt="Wearing red scarf and knit hat" width="660" height="370" DisableNVelocity="true" />Ear, Nose and Throat (ENT)Get information about symptoms, disorders and diseases affecting the ear, nose and throat, and related head and neck structures.Ear HealthAn audiologist specializes in evaluating and treating people of all ages with hearing loss, dizziness and balance disorders. Specialty audiology consultation is available for assessment and treatment of hearing loss, tinnitus, dizziness and balance disorders.Plastic and Reconstructive SurgeryPlastic and reconstructive surgery provides services that not only include cosmetic or aesthetic surgery, but also surgical repair of congenital deformities, laser surgery, postsurgical reconstruction, such as breast, head and neck defects, and microsurgery.Dawn Haller3/5/2021It’s time to spring forward as daylight saving time begins this weekend. Here are a few tips for managing the transition so you aren’t so groggy. The best part is an afternoon nap is on the list!How to manage daylight saving time<p><em>Updated Feb. 22, 2024</em></p> <p>Fall back. Spring forward. Many people have heard this saying and it helps us remember which way to set our clocks for the start and end of daylight saving time. Although it would be nice to gain an hour of sleep twice a year, that's not the case. </p> <p>On March 10, we will lose an hour. Altering your sleep schedule can have a greater effect on your health than you may think, with adverse effects greatest in teenagers and those who have poor sleep habits to begin with. Learn why <a href="/hometown-health/speaking-of-health/sleep-an-essential-element-of-success-for-children" target="_self" title="Opens in same window.">sleep is an element of success for children</a>.</p> <p>With daylight saving time, we lose an hour of sleep in the spring. This loss causes sleep deprivation and sleepiness in most people, and can linger for days to weeks. To minimize the effects, you can make gradual adjustments. </p> <h2>I recommend these tips to manage the transition to daylight saving time: </h2> <ul> <li>Go to bed 15 minutes early, starting several days before the change, and increase by 15 minutes every couple of nights. Make an extra effort to be well-rested the week before the time change.</li> <li>If you feel sleepy the Sunday after the change to daylight saving time, take a short 15- to 20- minute nap in the early afternoon — not too close to bedtime.</li> <li>Assess how a nap affects your sleep quality. For some, napping can make nighttime sleeping more difficult. For others, however, a short nap can be revitalizing without affecting nighttime sleep. Learn <a href="/hometown-health/speaking-of-health/how-to-get-the-most-out-of-napping" target="_self" title="Opens in same window.">how to get the most out of napping</a>.</li> <li>Avoid sleeping in an hour longer in the morning.</li> </ul> <p>In general, you should try to go to bed and wake up at the same time each day. This helps your body regulate its sleep. If possible, wake up at the same time on the weekends, which can make Monday mornings easier to bear. Read more about <a href="/hometown-health/speaking-of-health/5-ways-to-get-better-sleep" target="_self" title="Opens in same window.">ways to get better sleep</a>.</p> <p>Regardless of the time of year, proper sleep is an essential part of life.</p> <h2>Benefits to practicing good sleep health, as well as risks for cutting sleep too short, include:</h2> <ul> <li><strong>Learning and memory</strong><br> Sleep allows the brain to better process new experiences and knowledge, and improves comprehension and memory.</li> <li><strong>Metabolism and weight</strong><br> Sleep helps regulate the hormones that affect and control appetite. Studies have shown that during sleep deprivation, the normal hormonal balance is affected and appetite increases.</li> <li><strong>Cardiovascular health</strong><br> Serious sleep disorders, such as sleep apnea, have been linked to hypertension, increased stress hormone levels and irregular heartbeat. Learn more about <a href="/hometown-health/speaking-of-health/do-i-have-sleep-apnea" target="_self" title="Opens in same window.">sleep apnea signs and symptoms</a>.</li> <li><strong>Mood</strong><br> Insufficient sleep can make people more agitated or moody the following day. Chronic sleep deprivation can contribute to long-term mood disorders, such as depression or anxiety.</li> <li><strong>Immunity</strong><br> During sleep, the immune system releases proteins called cytokines. These proteins deal with stress, fight infections and decrease inflammation in the body. Without enough sleep, these protective proteins and other important infection-fighting cells are reduced. Our body needs adequate sleep to fight infections and inflammation.</li> <li><strong>Alertness</strong><br> Lack of sleep can take a toll on perception and judgment. In the workplace, its effects can be seen in reduced efficiency and productivity, errors and accidents. It also can be deadly, such as drowsy driving fatalities.</li> </ul> <p>Make sleep health a priority, and you'll start seeing the positive effects.</p> <p><em>Rachel Ziegler, M.D.</em><em>, is a physician in <a href="/services-and-treatments/neurodiagnostics" target="_self" title="Opens in same window.">Sleep Medicine</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2020/clock-face-for-daylight-saving-time.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A9ACFED46E486A94CB98F89B79D62F44" alt="Clock face for daylight saving time" width="660" height="370" DisableNVelocity="true" />SleepSleep is essential to good health. It's one of the body's basic needs. But, what do you do when you have troubles sleeping, or getting enough hours of sleep? Dawn Haller3/11/2021The excruciating pain caused by a kidney stone can occur suddenly. Learn about how they form, personal risk factors and treatment options.Kidney stones: Tiny and painful, but treatable<p>The pain may start in your back, then radiate into your groin. You may think you've twisted something, but the pain continues to worsen, often coming in waves. That's when you may head to the Emergency Department — only to find that the cause of your excruciating pain is caused by a little rock of calcium, minerals and salts: a <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/kidney-stones/symptoms-causes/syc-20355755" target="_blank" title="Opens in a new window.">kidney stone</a>.</p> <p>Kidney stones also may be the cause of blood in your urine, which is the result of stones bouncing around inside your kidneys. They usually don't cause pain until they pass into your ureters, which are the tubes connecting the kidneys and bladder. If a stone becomes stuck, it may block the flow of urine, cause your kidneys to swell and the ureter to spasm ― and for you to be awash in pain.</p> <h4>How kidney stones form</h4> <p>Kidney stones form when your urine contains more crystal-forming substances, such as calcium and uric acid, than can be diluted by the fluid in your urine. Most kidney stones are 6 millimeters or smaller — about the size of a pencil eraser. There are four main types of stones: calcium, struvite, uric acid and cystine. Knowing what kind you have can give you clues for reducing your risk of getting more.</p> <h4>Risk factors</h4> <h5>Your risk of getting kidney stones can increase because of:</h5> <ul> <li><strong>Family or personal history</strong><br /> If someone in your family has had a kidney stone, you may be prone to develop one. If you've had a kidney stone, you're 50% more likely to get another.</li> <li><strong>Dehydration</strong><br /> Be sure to drink enough water every day, especially if you've been sweating.</li> <li><strong>Certain diets</strong><br /> A diet high in protein, salt and sugar increases your risk. Certain fruits and vegetables (rhubarb, beets, okra, spinach and sweet potatoes) and foods and beverages (nuts, black pepper, soy products, chocolate and tea) also can contribute to kidney stone formation.</li> <li><strong>Obesity</strong><br /> A high body mass index, large waist size and weight gain can be contributing factors.</li> <li><strong>Digestive diseases and surgery</strong><br /> Gastric bypass surgery, inflammatory bowel disease or chronic diarrhea can affect how you absorb calcium and water.</li> <li><strong>Medical conditions</strong><br /> These include renal tubular acidosis, cystinuria and recurring urinary tract infections.</li> <li><strong>Certain supplements, medications</strong><br /> These range from vitamin C to dietary supplements to calcium-based antacids to medications for migraines or depression.</li> </ul> <h4>Treating kidney stones</h4> <p>Some patients choose to tough it out by taking over-the-counter pain medication, drinking plenty of water, being active ― for example, walking up and down steps seems to help ― and hoping the stone passes soon on its own. For others, surgery may be required to remove the stone.</p> <p>If a kidney stone is suspected, an X-ray, CT scan or ultrasound will help your provider evaluate the size, where it's at and if it's blocking urine flow. Evaluation typically takes place in the clinic, but treatment is usually performed in the operating room.</p> <h5>Treatments include:</h5> <ul> <li><strong>Shock wave therapy</strong><br /> This treatment uses sound waves from outside your body to break up the stone so it can pass.</li> <li><strong>Ureteroscopy</strong><br /> You'll need to undergo anesthesia for this procedure. A scope is fed into the ureter, followed by a laser fiber, which breaks the stone into pieces. The pieces are then pulled out. This process may take 20 minutes or several hours, depending on how many stones are found. A stent is inserted for three to 10 days to keep the ureter open so any remnants can pass easily.</li> <li><strong>Percutaneous surgery</strong><br /> If a stone is larger than 1.5 centimeters — the size of the end of your thumb — or it's really hard, your provider will schedule a second surgery. A small incision is made in the back and a tube is placed to reach the kidney. The stones are then broken up and removed through the tube. A stent is left afterward.</li> </ul> <p>These procedures are followed by an X-ray or ultrasound in 30 days to confirm the stones are gone.</p> <p>There are no medications or supplements known to prevent kidney stones. If you're prone to kidney stones, your best approach is to work with your provider to adjust your diet or medications to prevent them.</p> <p><em><a href="/providers/dana-rademacher-md" target="_self" title="Opens in same window.">Dana Rademacher, M.D.</a>, is a <a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">urologist</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a> and <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Benign prostatic hyperplasia (BPH) treatment with laser prostatectomy</li> <li>Female urology and incontinence</li> <li>Minimally invasive kidney stone surgery</li> <li>No-scalpel vasectomy</li> <li>Urologic cancer, including nerve sparing radical prostatectomy</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Colorado Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Surgery, University of California-Davis</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Urology, University of California-Davis</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Urological Association</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Urology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Radiology, Mayo Clinic College of Medicine and Science</li> </ul>Rademacher<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/dana-rademacher-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=25345D455989E8D959437667EF97F74C" alt="Dana Rademacher MD" width="280" height="280" DisableNVelocity="true" />{92A3F1B8-11FB-48BF-8026-DDCF4C824F87}Dana<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11366974Dana Rademacher, M.D.1{BFAFB863-D571-4781-ADD9-1398B77B549E}|{83EB2AA2-1436-4DDC-B7BB-51F8E6A87FC9}<img src="/-/media/national-files/images/hometown-health/2021/hands-on-back-over-kidneys.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C3A24E985656272ABDAC2D9F3268A43A" alt="Hands on back over kidneys" width="660" height="370" DisableNVelocity="true" />Kidney HealthYour kidneys are responsible for filtering waste and excess fluids from your body. So when kidney functionality decreases, harmful amounts of fluid and waste can build up in your body. In most cases, you can prevent or manage kidney issues by making healthy, kidney-conscious decisions.Dawn Haller10/21/2024 Adding cruciferous vegetables is an easy way to increase fiber, support a healthy diet and reduce obesity. They are versatile and can be eaten raw or cooked as a main or side dish. Try these recipes. Superfoods: Why you should eat cruciferous vegetables<p>Since childhood, people may have told you to "Eat your vegetables because they're good for you." Although you might prefer to skip them, substantial evidence supports the reason behind consuming <a href="/hometown-health/speaking-of-health/eat-the-rainbow-for-good-health" target="_self" title="Opens in same window">a variety of veggies</a>.</p> <p>One group of vegetables, known as cruciferous vegetables, is a powerhouse of vitamins, minerals, <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/add-antioxidants-to-your-diet/art-20546814" target="_blank" title="Opens in a new window.">antioxidants</a> and other phytochemicals. Research has found that these components can reduce the risk of many of the diseases prevalent today. </p> <p>Cruciferous vegetables contain a potent phytochemical called sulforaphane. Studies show this phytochemical to be a powerful antioxidant and <a href="/hometown-health/speaking-of-health/want-to-ease-chronic-inflammation" target="_self" title="Opens in same window">anti-inflammatory</a>, which aids in <a href="/hometown-health/speaking-of-health/diet-factors-for-cancer-prevention" target="_self" title="Opens in same window">preventing several types of cancer.</a> </p> <p>Some studies also indicate a correlation between eating vegetables high in sulforaphane and a reduction in depression and obesity, as well as an improvement in pain management and symptoms related to <a href="/hometown-health/speaking-of-health/4-key-elements-of-a-heart-healthy-diet" target="_self" title="Opens in same window">cardiovascular disease</a>. </p> <h3>Superfoods in this group include:</h3> <ul> <li>Arugula</li> <li>Broccoli</li> <li>Brussels sprouts</li> <li>Cabbage</li> <li>Cauliflower</li> <li><a href="/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale" target="_self" title="Opens in same window">Kale</a></li> <li><a href="/hometown-health/speaking-of-health/radishes-big-flavor-in-a-small-package" target="_self" title="Opens in same window">Radishes</a></li> <li>Turnips</li> </ul> <p>These nutrition-packed vegetables range from 5 to 14 calories per ounce. Consuming cruciferous vegetables, which are high in fiber, supports a <a href="/hometown-health/speaking-of-health/whats-the-big-deal-about-the-mediterranean-diet" target="_self" title="Opens in same window">healthy diet</a> and helps reduce obesity.</p> <p>Cruciferous vegetables are versatile. Eat them raw or cooked, as a main or side dish and in salads. These superfoods can be mashed or pureed to thicken soups or used as the main ingredient in a pizza crust.</p> <h3>Here are easy recipes packed with cruciferous vegetables:</h3> <h4>Roasted broccoli and cauliflower</h4> <p>By Mayo Clinic<br /> Serves 4</p> <p>4 cups broccoli, cut into quarter-size florets<br /> 4 cups cauliflower, cut into quarter-size florets<br /> 1 to 2 tablespoons olive oil<br /> 1 clove garlic, minced<br /> 1/2 cup shredded Parmesan cheese<br /> Pinch of ground black pepper<br /> Pinch of salt</p> <p>Preheat oven to 400 F. Place broccoli and cauliflower in a bowl and drizzle with garlic and olive oil. Season with salt and pepper. Sprinkle half of the Parmesan cheese over the vegetables. Spread the mixture on a sheet pan. Bake for 20–30 minutes, stirring after 15 minutes.</p> <p>Remove the pan from the oven when the florets are crispy and brown. Sprinkle the other half of the Parmesan cheese over the mixture and serve. </p> <p>Nutritional per cup serving: 100 calories, 4 grams fat, 7 grams carbohydrates, 6 milligrams cholesterol, 3 grams dietary fiber, 163 milligrams sodium.</p> <h4>Brussels sprouts with shallots and lemon</h4> <p>By Mayo Clinic<br /> Serves 4</p> <p>3 teaspoons extra-virgin olive oil, divided<br /> 3 shallots, thinly sliced (about 3 tablespoons)<br /> 1/4 teaspoon salt, divided<br /> 1 pound Brussels sprouts, trimmed and cut into quarters<br /> 1/2 cup no-salt-added vegetable stock or broth<br /> 1/4 teaspoon finely grated lemon zest<br /> 1 tablespoon fresh lemon juice<br /> 1/4 teaspoon freshly ground black pepper</p> <p>In a large, nonstick frying pan, heat 2 teaspoons of the olive oil over medium heat. Add the shallots and saute until soft and lightly golden, about 6 minutes. Stir in 1/8 teaspoon salt. Transfer to a bowl and set aside. </p> <p>Heat the remaining 1 teaspoon of olive oil over medium heat in the same frying pan. Add the Brussels sprouts and saute for about 3 to 4 minutes until they brown. Add the vegetable stock and bring to a simmer. Cook, uncovered, for 5 to 6 minutes until the Brussels sprouts are tender. Return the shallots to the pan. Stir in the lemon zest and juice, 1/8 teaspoon salt, and pepper. Serve immediately.</p> <p>Nutritional per 1 1/4 cup serving: 104 calories, 4 grams fat, 12 grams carbohydrates, 0 milligrams cholesterol, 5 grams dietary fiber, 5 grams protein, 191 milligrams sodium. </p> <p><em>By Mayo Clinic Health System staff. </em></p><img src="/-/media/national-files/images/hometown-health/2021/superfoods-cruciferous-vegetables.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E21CB879E8BE8FA60BAE937564487AF8" alt="Superfoods: Cruciferous vegetables" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller3/17/2021A traumatic brain injury can have wide-ranging, long-lasting physical and psychological effects. That's why a team approach is needed to improve and restore function as much as possible.Team approach to treating traumatic brain injuries<p>The brain is a precious thing. It controls your muscles, thoughts, reasoning, breathing and a host of other vital bodily functions. Unfortunately, the brain is not exempt from damage.</p> <p>A <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/traumatic-brain-injury/symptoms-causes/syc-20378557" target="_blank" title="Opens in a new window.">traumatic brain injury</a> is caused by a violent bump, blow, jolt or penetrating injury to the head that alters normal brain function. An injury to the brain is serious and requires prompt medical attention.</p> <p>Traumatic brain injuries are a major cause of death and disability in the U.S., with about 2.8 million such injuries resulting in Emergency Department visits, hospital stays and deaths each year, according to the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.cdc.gov/traumaticbraininjury/index.html" target="_blank" title="Opens in a new window.">Centers for Disease Control and Prevention</a>. About 30% of all injury-related deaths are due to traumatic brain injuries.</p> <p>"A traumatic brain injury can have wide-ranging physical and psychological effects, lasting for a few days to the rest of the person's life," says <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayo.edu/research/faculty/sandroni-paola-m-d-ph-d/bio-00078221?_ga=2.267749390.1266878767.1614200304-1510257457.1614200304" target="_blank" title="Opens in a new window.">Paola Sandroni, M.D., Ph.D.</a>, a <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/" target="_blank" title="Opens in a new window.">Mayo Clinic</a> neurologist who cares for patients in Rochester and Mankato, Minnesota. "Because of the wide-ranging effects of the injury, a team of physicians and other medical providers are needed to effectively treat traumatic brain injuries."</p> <h4>Mild injuries</h4> <p>The terms "mild," "moderate" and "severe" are used to describe the effect of the injury on brain function. A mild injury to the brain is still a serious injury that requires prompt attention and an accurate diagnosis.</p> <p>"A person does not need to lose consciousness to have a mild brain injury," says Dr. Sandroni. "The most common type is a <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/concussion/symptoms-causes/syc-20355594" target="_blank" title="Opens in a new window.">concussion</a>, which is often associated with contact sports. The term 'mild' can be a bit misleading, as the long-term consequences of the injury, especially multiple injuries, can be significant."</p> <p>Symptoms of a mild traumatic brain injury can include headache, blurred vision, nausea, dizziness, drowsiness, ringing in ears, or sensitivity to light or sound. Most mild traumatic brain injuries usually require no treatment other than rest and over-the-counter pain relievers.</p> <p>"However, it is important that a person with a mild traumatic brain injury is monitored closely at home for persistent, worsening or new symptoms," says Dr. Sandroni. "In addition, the person may require a follow-up appointment with a neurologist for a physical and cognitive test before returning to work or school."</p> <p>Symptoms usually resolve within three weeks, though they may persist or complications can occur.</p> <h4>Emergency treatments for moderate to severe injuries</h4> <p>Moderate to severe brain injuries require immediate emergency medical treatment. In addition to assessing the brain injury, the medical team will focus on minimizing secondary damage due to inflammation, bleeding or reduced oxygen supply to the brain.</p> <p>"Often, a CT or MRI scan is performed to create a detailed view of the brain, skull, blood vessels and other soft tissue," says Anthony Burrows, M.D., a <a href="/services-and-treatments/neurosurgery" target="_self" title="Opens in same window.">neurosurgeon</a> who sees patients at Mayo Clinic Health System in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a>, <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a> and <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota. "This helps the medical team to visualize any fractures, blood clots, bleeding on the brain, tissue swelling or bruised brain tissue. From that information, the team can diagnose the brain injury and plan medical or surgical interventions."</p> <p>Moderate to severe traumatic brain injuries can include any of the signs and symptoms of mild injury, as well as seizures, clear fluids draining from nose or eyes, profound confusion, extremity weakness, repeated vomiting, agitation, slurred speech, loss of coordination, loss of consciousness from several minutes to hours, inability to be awakened from sleep and dilation of one or both pupils of the eyes.</p> <h4>Surgical treatments for moderate to severe injuries</h4> <p>If tissue swelling or increased pressure on inside of the skull is discovered, a neurosurgeon may insert a probe through the skull to monitor the pressure.</p> <p>"Cerebrospinal fluid may build up in the spaces in the brain of some people who have had traumatic brain injuries, causing increased pressure and swelling in the brain," says Dr. Burrows. "This increased pressure in the skull can cause additional damage to the brain."</p> <p>In addition to a pressure monitor, a surgeon can relieve pressure inside the skull by draining accumulated cerebrospinal fluid with a catheter or by removing a portion of the skull to provide more room for swollen tissues.</p> <p>"An emergency craniectomy is a procedure to temporarily remove a portion of the skull to allow more room for the injured brain to swell and minimize additional damage," says Dr. Burrows. "After the brain has a chance to heal and the swelling has gone down, the bone flap can be returned in a second surgery. It is an effective surgical treatment for the most serious, life-threatening traumatic brain injuries."</p> <h5>Other emergency surgical procedures may be needed to minimize additional damage to brain tissues, such as:</h5> <ul> <li><strong>Removing clotted blood</strong><br /> Bleeding outside or within the brain can result in a collection of clotted blood (hematoma) that puts pressure on the brain and damages brain tissue.</li> <li><strong>Repairing skull fractures</strong><br /> Surgery may be needed to repair severe skull fractures or remove pieces of skull in the brain.</li> <li><strong>Bleeding in the brain</strong><br /> Head injuries that cause bleeding in the brain may need surgery to stop the bleeding.</li> </ul> <p>Patients often receive care from a multidisciplinary team in the ICU after they are stabilized with surgery for a severe traumatic brain injury.</p> <h4>Rehabilitation</h4> <p>Recovery from traumatic brain injury can require a significant amount of time, as some people need to relearn basic skills, such as walking or talking.</p> <p>"Therapy usually begins in the hospital, and continues at an inpatient rehabilitation unit, a residential treatment facility or through outpatient services," says John Jakovich, D.O., a <a href="/services-and-treatments/physical-medicine-and-rehabilitation" target="_self" title="Opens in same window.">Physical Medicine and Rehabilitation</a> physician at Mayo Clinic Health System in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>. "The goal is to improve function and improve the ability to perform daily activities of patients with a traumatic brain injury."</p> <p>Physical medicine and rehabilitation physicians have specialized training in brain injury rehabilitation, and work with occupational, physical, and speech and language physical therapists.</p> <p>"Each patient has different therapy needs that depend on the severity of the brain injury and the part of the brain that was injured," says Dr. Jakovich. "We conduct a thorough physical exam to evaluate the patient's strength, balance, memory and cognition, and discuss the patient's goals. From this information, we develop an individualized program for care and recovery."</p> <p>Dr. Jakovich stresses that patients who are recovering from a traumatic brain injury have a long journey, ranging from months to years. Most of the recovery will happen in the first year after injury. This makes the rehabilitation process in this time frame the most critical.</p> <p>"The therapies have a significant impact and patients make the greatest gains in the first six months after injury. This is because the brain has a heightened state of plasticity during this phase. This is the ability of the brain's neural networks to grow and reorganize in response to the injury," says Dr. Jakovich. "After that, progress slows or even appears to stall. While it can be discouraging, plateaus are often temporary and part of the rehabilitation process. Incremental progress can continue over time. The main rehabilitation goal is to improve and restore function as much as possible.”</p> <h4>Read a patient story about traumatic brain injury:</h4> <ul> <li><a href="/hometown-health" target="_self" title="Opens in same window.">Mick Caron's miraculous recovery from a traumatic brain injury got him to graduation on time.</a></li> </ul><img src="/-/media/national-files/images/hometown-health/2021/looking-to-the-side.jpg?h=370&iar=0&w=660&sc_lang=en&hash=27F35F273B19D9100B30F006C834FA90" alt="Looking to the side" width="660" height="370" DisableNVelocity="true" />NeurosurgeryNeurosurgery treats disorders that impact any part of the nervous system, which may include the brain, spine or peripheral nerves. Conditions treated range from life-threatening brain tumors, to disorders impacting quality of life, such as back pain and carpel tunnel syndrome.Dawn Haller3/8/2021There never seems to be enough hours in a day. With stress weighing you down, your daily tasks get harder and harder to handle. These 4 steps can help you reduce stress and cope with the inevitable stressors of everyday life.The 4 A's of stress relief<p>There never seems to be enough hours in a day. And in those few hours, you're loaded with deadlines, responsibilities, errands and expectations. With stress weighing you down, daily tasks get harder and harder to handle — like a heavy backpack getting heavier as the day goes on.</p> <h3>Fortunately, there are 4 steps to help reduce stress and cope with the inevitable stressors of everyday life:</h3> <h4>1. Avoid.</h4> <h5>Believe it or not, it is possible to escape some of the minor stressors that tend to trouble people:</h5> <ul> <li>Take control of the stress that fills your day by finding ways to ways to make the situation better. For example, if your commute is stressful, try buying a new CD to make it more enjoyable.</li> <li>Create distance between you and something that causes stress. If a co-worker continually irritates you, create physical distance between the two of you.</li> <li>Say no when necessary.</li> </ul> <h4>2. Alter.</h4> <h5>Communicate clearly and let people know your expectations. It can make a world of difference:</h5> <ul> <li>Respectfully ask someone to alter how they are treating you. Remember to use "I" statements when addressing someone about how you feel.</li> <li>State your limitations in advance. For example, you can say, "I only have five minutes to talk."</li> </ul> <h4>3. Accept.</h4> <h5>Accepting the situation can ease much of the stress when avoiding and altering doesn't work:</h5> <ul> <li>Talk with someone about how you are feeling. Call a friend, get coffee with a relative or schedule an appointment with a therapist.</li> <li>Forgive yourself or others. It is an important element of accepting stressful situations, and moving on is easier than sitting around stressing about uncontrollable situations.</li> </ul> <h4>4. Adapt.</h4> <h5>Changing your standards and expectations of stressful situations can help you cope with stress:</h5> <ul> <li>Don't strive for perfection. Instead make reasonable substitutes throughout your daily life.</li> <li>Choose dinners that are easier to prepare and still make your family happy.</li> <li>Don't replay stressful situations over and over in your head.</li> <li>Choose to focus on the positive aspects in your life.</li> <li> Change your perspective by asking yourself if the stressor will matter in five years.</li> </ul> <p>Stress is a part of everyday life. Practicing these four steps can help to provide balance for a healthier, happier lifestyle.</p> <h4>Learn more about stress:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/5-tips-to-manage-stress" target="_self" title="Opens in same window.">Get 5 tips to manage stress.</a></li> <li><a href="/hometown-health/speaking-of-health/mental-health-assessment" target="_self" title="Opens in same window.">Take a mental and emotional health assessment.</a></li> <li><a href="/hometown-health/speaking-of-health/overwhelmed-by-anxiety" target="_self" title="Opens in same window.">Find out how to cope if you're overwhelmed by anxiety.</a></li> <li><a href="/hometown-health/speaking-of-health/tips-to-keep-stress-from-hurting-your-heart" target="_self" title="Opens in same window.">Get tips to keep stress from hurting your heart.</a></li> </ul> <p><a href="/providers/alan-conway" target="_self" title="Opens in same window."><em>Alan Conway, M.D.</em></a><em>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Dermatology</li> <li>Orthopedics</li> <li>Weight loss</li> </ul>M.D. <p>I want to help you live your best life, with a focus on disease prevention and treatment as well as symptom management.</p> <p>I enjoy spending time with my family and playing golf and pickleball.</p> <p><strong>Education</strong></p> <ul> <li>University of Illinois College of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Martin Army Community Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Family Medicine</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Academy of Family Practice</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul> Conway<img src="/-/media/shared-files/images/medical-professionals/full/tomah/alan-conway-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=9AA9749A8064F3DB5F3BFF37D223FF95" alt="Alan Conway MD" width="280" height="280" DisableNVelocity="true" /> Alan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15949125Alan Conway, M.D. 1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{94B2E140-AEF8-44BA-B6A9-4538B77501BC}|{EAC4F099-8A2B-4C7A-8911-5AF0769EADA7}|{DEF55970-853F-4E96-9A4D-3413874FF059}<img src="/-/media/national-files/images/hometown-health/2021/eyes-closed-glasses-smile.jpg?h=370&iar=0&w=660&sc_lang=en&hash=7A6958E9B8765E944722180867BFD358" alt="Woman wearing glasses, eyes closed and smiling" width="660" height="370" DisableNVelocity="true" />Stress ManagementGuidance to help you reduce and manage daily stress.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller3/24/2021Migraines affect 39 million people in the U.S. Understanding the four stages of a migraine can lead to improving migraine prevention and treatment.What are the stages of a migraine?<p>Migraines are a common condition with about 15% of U.S. adults reporting a migraine or severe headache in the previous three months, according to the Centers for Disease Control and Prevention. <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201" target="_blank" title="Opens in a new window.">Migraines</a>, which often begin in childhood, adolescence or early adulthood, can progress through four stages: <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/migraine-with-aura/multimedia/migraine-aura/vid-20084707" target="_blank" title="Opens in a new window.">prodrome</a>, <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/migraine-with-aura/symptoms-causes/syc-20352072" target="_blank" title="Opens in a new window.">aura</a>, attack and post-drome. Not everyone who has migraines goes through all stages.</p> <h3>Learn more about each stage of a migraine:</h3> <h4>1. Prodrome</h4> <p>One or two days before a migraine, you might notice subtle changes that warn of an upcoming migraine, including constipation, mood changes from depression to euphoria, food cravings, neck stiffness, increased thirst and urination or frequent yawning.</p> <h4>2. Aura</h4> <p>For some people, aura might occur before or during migraines. Auras are reversible symptoms of the nervous system. They're usually visual, but they also can include other disturbances. Each symptom usually begins gradually, builds up over several minutes and lasts 20 minutes to one hour.</p> <h5>Examples of auras include:</h5> <ul> <li>Visual phenomena, such as seeing various shapes, bright spots or flashes of light</li> <li>Vision loss</li> <li>"Pins-and-needles" sensations in an arm or leg</li> <li>Weakness or numbness in the face, or one side of the body</li> <li>Difficulty speaking</li> <li>Hearing noises or music</li> <li>Uncontrollable jerking or other movements</li> </ul> <h4>3. Attack</h4> <p>A migraine usually lasts from four to 72 hours if untreated, and the frequency varies by the person. Migraines might occur rarely or strike several times a month.</p> <h5>During a migraine, you might have:</h5> <ul> <li>Pain, usually on one side of your head, but often on both sides</li> <li>Pain that throbs or pulses</li> <li>Sensitivity to light, sound, and sometimes smell and touch</li> <li>Nausea and vomiting</li> </ul> <h4>4. Post-drome</h4> <p>After a migraine attack, you might feel drained, confused and washed out for up to a day. Some people report feeling elated. Sudden head movement might bring on pain again briefly.</p> <p>Migraines are often undiagnosed and untreated. If you regularly have signs and symptoms of migraines, keep a record of your attacks and how you treated them. Then make an appointment with your health care provider to discuss your headaches.</p> <h4>Learn more about headaches:</h4> <ul> <li>Get <a href="/hometown-health/speaking-of-health/6-tips-for-headache-relief" target="_self" title="Opens in same window.">6 tips for headache relief</a>.</li> <li>Get the <a href="/hometown-health/speaking-of-health/headache-medication-get-the-facts" target="_self" title="Opens in same window.">facts about headache medication</a>.</li> <li>Learn about <a href="/hometown-health/speaking-of-health/botox-as-a-treatment-for-chronic-migraines" target="_self" title="Opens in same window.">Botox as a chronic migraine treatment</a>.</li> <li>Read <a href="/hometown-health/speaking-of-health/common-questions-about-headaches" target="_self" title="Opens in same window.">common questions about headaches</a> and get answers.</li> </ul> <p><em><a href="/providers/nancy-erickson-md" target="_self" title="Opens in same window.">Nancy Erickson, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p>M.D.<p><strong>Medical School</strong></p> <ul> <li>University of Wisconsin-Madison Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mayo Clinic Family Medicine Residency Program, Mayo Clinic Health System in La Crosse</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Family Practice </li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Medical Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Erickson<img src="/-/media/shared-files/images/medical-professionals/full/onalaska/nancy-erickson-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=9996225D517CD759B325403005262556" alt="Nancy Erickson MD" width="280" height="280" DisableNVelocity="true" />Nancy <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13043188Nancy Erickson, M.D.1<img src="/-/media/national-files/images/hometown-health/2021/eyes-closed-standing-on-city-sidewalk.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5F011CE01B5653F723324E75530A94B6" alt="Eyes closed standing on city sidewalk" width="660" height="370" DisableNVelocity="true" />HeadacheHeadache is pain in any region of the head that feels like a sharp pain, throbbing sensation or dull ache. It may develop gradually or suddenly, and last for minutes or days.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Michele Halterman3/22/2021When medicines are no longer are needed, it is important to dispose of them properly to reduce risk from accidental exposure or intentional misuse. Consider your options.Medication disposal: Why, how to safely clean out your medicine cabinet<p>Medicines play an important role in treating many conditions and diseases. But when those medicines are no longer are needed, it's important to dispose of them properly to reduce risk from accidental exposure or intentional misuse.</p> <p>Accidental exposure to medicine in the home is a major source of unintentional poisonings. There were 294,317 cases of improper medicine use in 2019, according to the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.poison.org/" target="_blank" title="Opens in a new window.">American Association of Poison Control Centers</a>. Approximately 9% of those cases — about 26,317 — involved accidental exposure to another person's medicine. Approximately 3,846 of these accidental exposure cases involved children 5 and younger.</p> <p>The American Association of Poison Control Centers managed 2.6 million cases by telephone in 2019 — about 2.1 million of which were about people coming into contact with potentially dangerous substances. Of human exposure cases managed by poison control centers, 49% involved pharmaceuticals.</p> <h4>What ages are affected by unintentional medication poisoning?</h4> <p>Keeping medicines after they are no longer needed creates an unnecessary health risk in the home, especially if children are present. Even child-resistant containers cannot completely prevent a child from ingesting medicines that belong to someone else.</p> <p>Children younger than 6 make up a disproportionate percentage of the cases, but poisoning affects all age groups, according to a 2019 study conducted by the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.poison.org/poison-statistics-national" target="_blank" title="Opens in a new window.">American Association of Poison Control Centers</a>. Peak poisoning frequency occurs in children ages 1–2, but poisonings in teens and adults are more serious. A larger percentage of children under 13 involved in a poison exposure are male and the trend switches to more females as children become teens and adults.</p> <p>A small number of medicines may be especially harmful, and in some cases fatal, with just one dose if used by someone other than the person for whom the medicine was prescribed.</p> <p>To prevent accidental exposure or ingestion of these potentially dangerous medicines by children and others, the Food and Drug Administration (FDA) recommends that people lock up medications and quickly dispose of extra doses.</p> <h4>Types of disposal</h4> <p>When there is a high risk of accidental poisoning, overdose or diversion, it is better to dispose of unused medications than to keep them.</p> <h5>Consider these options and special instructions when disposing of expired, unwanted or unused medicines:</h5> <h5>Local medication take-back program</h5> <p>The best disposal option is using a local medication take-back program operated by local law enforcement agencies. Many county agencies and police departments offer take-back events or have permanent drug drop boxes that are available during normal business hours. You also can contact your local waste management authority to learn about medication disposal options and guidelines for your area.</p> <p>The <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.fda.gov/media/111887/download" target="_blank" title="Opens in a new window.">FDA recommends</a> trash disposal or flushing down toilet in certain situations if a take-back program is not an option for you.</p> <h5>Disposal in household trash</h5> <h5>There are a few simple steps to follow if you dispose of medicines in the household trash:</h5> <ol> <li>Mix medicines with an unpalatable substance, such as dirt, kitty litter or used coffee grounds.</li> <li>Place the mixture in a container, such as a sealed plastic bag.</li> <li>Throw the container in your household trash.</li> <li>Scratch out all personal information on the prescription label of the empty pill bottle or medicine packaging to make it unreadable and dispose of the container.</li> </ol> <h5>Flush down toilet</h5> <p>The FDA maintains a <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.fda.gov/drugs/disposal-unused-medicines-what-you-should-know/drug-disposal-fdas-flush-list-certain-medicines" target="_blank" title="Opens in a new window.">list of medications that can be flushed if a take-back center is not available</a>.</p> <p><em>Troy Taylor is a <a href="/services-and-treatments/pharmacy" target="_self" title="Opens in same window.">pharmacist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2018/prescription-medications-and-bottles.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D9ADFA0DCCBED9249E9D6715C174BDAB" alt="Prescription medications and bottles" width="660" height="370" DisableNVelocity="true" />Medication ManagementNearly 70% of Americans take at least one prescription drug, and more than half take two.Michele Halterman3/3/2021As many as 30% of children have issues with bowel movements due to constipation. Learn what's normal, what's not, what to try and when to seek help.Q&A: Constipation in children<p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/constipation-in-children/symptoms-causes/syc-20354242" target="_blank" title="Opens in a new window.">Constipation</a> can cause issues with bowel movements in as many as 30% of children. It's a common concern for many parents.</p> <p>Most often, constipation affects children of preschool-age, but it also can occur in older children. No common cause or medical condition consistently contributes to symptoms that lead to less frequent, hard, large or uncomfortable bowel movements. However, understanding what's normal, depending on your child's age, may help you to decide if it's time to seek help.</p> <h2>Here's how normal bowel habits break down by age:</h2> <ul> <li><strong>Newborns</strong> — Expect four soft bowel movements daily</li> <li><strong>First 3 months for children who are breastfed</strong> — Expect three soft bowel movements daily.</li> <li><strong>First 3 months for children who are formula-fed</strong> — Expect two to three soft bowel movements daily.</li> <li><strong>6 months–1 year</strong> — Expect two bowel movements daily.</li> <li><strong>1–3 years</strong> — Expect one to two bowel movements daily.</li> <li><strong>4 years and older</strong> — Expect one bowel movement daily.</li> </ul> <p>It can be common for a breastfed infant to have as many as one bowel movement after each feeding to as little as one bowel movement every five to seven days.</p> <h3>Constipation is common and can be caused by a change in diet. In this video, Glenn Kauppila, D.O., explains the symptoms of constipation and steps to take for prevention:</h3> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/tO4oCKmL-CQ" title="Ask Mayo Clinic Health System: Constipation - Symptoms and Prevention" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <h2>What should the bowel movement look like?</h2> <p>A breastfed infant will have stool that can look more yellow and seedy. A formula-fed infant will have a peanut butter-consistency stool. As a child ages and solids are introduced, the stool can vary dependent on diet. As a child ages and becomes potty trained, a soft, formed banana-shaped stool each day is common.</p> <h2>When does a bowel movement become abnormal?</h2> <p>Bowel movements are abnormal when they become hard or pellet-like, or they cause straining and discomfort. Other signs of an abnormal bowel movement include blood in the stool or on the toilet paper due to straining or size of the bowel movements, leakage of stool in underwear, and urinary accidents in correlation with infrequent bowel habits that previously were not occurring</p> <h2>When does constipation commonly occur in children?</h2> <p>Constipation in children commonly occurs during the transition to a solid diet, such as moving from breast milk or formula to solid foods. It also can occur during toilet training, where withholding can occur when a child isn't ready or painful bowel movements are an issue, and when school starts, where an unfamiliar setting, privacy issues or concerns of time can result in withholding.</p> <h2>What are common symptoms of constipation?</h2> <h3>Signs of constipation include:</h3> <ul> <li>Abdominal bloating</li> <li>Blood in the stool or diaper</li> <li>Changes in appetite</li> <li>Frequent complaints of stomach ache or abdominal discomfort</li> <li>Hard, formed and painful bowel movements</li> <li>Infrequent bowel movements</li> <li>Leakage of stool in the underwear</li> <li>Urinary leakage or incontinence</li> <li>Weight loss or poor weight gain</li> </ul> <h3>Tips to avoid constipation</h3> <h4>You can try several things to help your child develop better bathroom habits early on to avoid potential issues, including:</h4> <ul> <li>Toilet train when your child is showing interest.</li> <li>Provide positive reinforcement.</li> <li>Incorporate a foot support, such as a stool, for proper positioning and comfort.</li> <li>Encourage routine, especially after a meal, as eating stimulates the bowels.</li> <li>Allow for enough time - at least five to 10 minutes - to have a bowel movement.</li> <li>Encourage and offer plenty of water to drink throughout the day, typically three to five cups daily.</li> <li>Choose a balanced diet that includes whole grains, fruits and vegetables. High-fiber foods include apricots, sweet potatoes, pears, prunes, peaches, plums, beans, peas, broccoli, berries or spinach. You also can utilize 2-4 ounces of 100% fruit juice - apple, prune or pear - diluted with water, as needed, for a child with a history or concerns of constipation.</li> <li>Taking a fiber supplement is an option to discuss with your child's primary care provider.</li> </ul> <h2>When to see your child's primary care provider</h2> <h3>You should see your child's primary care provider when your child:</h3> <ul> <li>Is having hard, formed, painful stools</li> <li>Doesn't want to eat and is losing weight</li> <li>Has blood in his or her stool or diaper.</li> <li>Is having repeated episodes of constipation.</li> </ul> <p>You also should see your child's primary care provider when you have questions or concerns about your child's bowel habits.</p> <p>Constipation is a common occurrence is children. Thankfully, there are many options available to help. Your child's health care provider is the best source of information for questions or concerns related to your child's constipation.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2021/child-holding-toilet-paper-roll.jpg?h=370&iar=0&w=660&sc_lang=en&hash=15C7D310BE484BD99A8586D37BFE7C64" alt="Child holding toilet paper roll" width="660" height="370" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Michele Halterman3/31/2021Colorectal cancer is the second leading cause of cancer death among men and women. Early detection is key. Read FAQ about a screening test you can do in the privacy of your own home.5 questions about stool DNA tests for colon cancer<p>Colorectal cancer is the second most common cause of cancer death in men and women. More than 149,000 new cases of colon or rectal cancer will be diagnosed and nearly 53,000 deaths will occur in 2021, according to American Cancer Society estimates. Fortunately, when detected early, the five-year survival rate can be greater than 90%. The earlier colorectal cancer is found easier is to treat.</p> <p>Screening has been shown to reduce your risk of dying of colon cancer. For people with average risk, screening begins around 45. However, people with an increased risk should be screened sooner.</p> <p>A colonoscopy is the most common screening tool for colon cancer, but there is another option, as well: a stool DNA test.</p> <h3>Here are answers to common questions about the stool DNA test:</h3> <h4>What is a stool DNA test, and why is this test performed?</h4> <p>The stool DNA test is a noninvasive test to screen for colon cancer. Stool DNA testing is intended to screen for colon cancer or precancerous polyps in people with no symptoms.</p> <p>This test identifies DNA changes in the cells of a stool sample and looks for abnormal DNA associated with colon cancer or polyps. The test also detects small amounts of blood shed into the stool from colon cancer or polyps. When present in your colon, cancer or polyps continuously shed cells with abnormal DNA changes into the stool. The DNA changes are found in tiny amounts, so sensitive laboratory methods are required to detect them.</p> <p>Research shows the stool DNA test effectively detects colon cancer and precancerous polyps.</p> <h4>Who is a stool DNA test appropriate for?</h4> <p>A stool DNA test is not for everyone, and it does not replace a screening colonoscopy. It is appropriate for people 45 and over with an average risk of colon cancer.</p> <p>It is not the right option if you have had an abnormal colonoscopy in the past; a personal or family history of colon cancer; or a condition that puts you at higher risk for colon cancer, such as inflammatory bowel disease, Crohn's disease or chronic ulcerative colitis.</p> <h4>What preparation is required for a stool DNA test?</h4> <p>The test requires no preparation or anesthesia. Before the test, you can eat and drink normally, and take your current medications. There's no need to undergo bowel preparation to clean out or empty your colon prior to taking the test. Finally, the test is completed in the privacy of your own home.</p> <h4>What can you expect during a stool DNA test?</h4> <p>Your health care provider will give you a stool DNA test kit to collect and submit a stool sample. The kit includes a container that attaches to the toilet and a preservative solution that you add to the stool sample before sealing the container. The test requires only one stool sample.</p> <p>After the stool sample is collected, you will return it to the screening lab in a prepaid shipping container. The test is noninvasive, meaning nothing enters your body during the test. There are also no side effects from collecting a stool sample.</p> <h4>When will you receive the results from a stool DNA test, and what do these results mean?</h4> <p>You can expect to receive your results from your health care provider in approximately one week through Patient Online Services or in the mail.</p> <h5>Your test result will be negative or positive:</h5> <ul> <li><strong>Negative result</strong><br /> Your test is considered negative if there are no abnormal DNA changes common to colon cancer, or precancerous polyps and signs of blood, found in your stool. Your health care provider may recommend that you repeat the test in three years.</li> <li><strong>Positive result</strong><br /> Your test is considered positive if abnormal DNA changes common to colon cancer, or precancerous polyps or signs of blood, are found in your stool sample. In most cases, you will need to have a screening colonoscopy to examine the inside of the colon to determine if cancer or polyps are present.</li> </ul> <p>It's important to understand that a stool DNA test is less sensitive than colonoscopy at finding precancerous polyps. Approximately 5% to 10% of people who undergo stool DNA testing will have a positive result, but no cancer or polyps will be found during a follow-up colonoscopy. Your health care provider will discuss follow-up steps in this circumstance.</p> <p>Finding colon cancer at its earliest stage provides the greatest chance for a cure. That's why health care providers recommend colon cancer screenings beginning at 45. A stool DNA test is an easy-to-complete screening option that can motivate more people to be screened and take the critical step in beating this common and preventable cancer.</p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2021/smiling-woman-looking-off-to-side.jpg?h=370&iar=0&w=660&sc_lang=en&hash=96CB0D0EB8A6C9DCB682A61E52970E48" alt="Smiling woman looking off to side" width="660" height="370" DisableNVelocity="true" />Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Michele Halterman3/25/2021Spring is in the air, which can mean misery for allergy sufferers. Fortunately, you can treat yourself right with these tips and leave the tissues at home.Say goodbye to springtime allergies<p>Spring is in the air. Warmer temperatures mean that trees bud, flowers bloom, grass grows and animals get more active. People do, too. But for some, spring means handfuls of tissues and a heavy dose of misery in the form of sneezing, watery eyes and stuffy noses.</p> <h2>Here are a few tips to help allergy sufferers enjoy the beautiful spring weather:</h2> <h3>Oral allergy medications</h3> <p>Oral medications are especially useful for mild allergy symptoms, and many are available over the counter.</p> <h4>Nonsedating antihistamines can relieve itching, sneezing, runny nose and watery eyes. Options include:</h4> <ul> <li>Loratadine (Claritin), cetirizine (Zyrtec), levocetirizine (Xyzal) and fexofenadine (Allegra) all are available without prescription.</li> <li>Oral decongestants, like pseudoephedrine (Sudafed) and phenylephrine (Sudafed PE) can ease stuffiness, and pseudoephedrine is often combined with an antihistamine. These medications are generally well-tolerated, with minimal side effects.</li> </ul> <h4>Common side effects</h4> <p>Oral decongestants cause insomnia and elevated blood pressure for some people, and antihistamines can cause drowsiness. If you find that one brand of antihistamine makes you sleepy, try a different one to see if you tolerate that better.</p> <p>Older antihistamines, like diphenhydramine (Benadryl), are more likely to cause drowsiness compared to the newer antihistamines. Be careful about driving or working around heavy machinery if you take diphenhydramine.</p> <h3>Nasal steroid sprays</h3> <p>For more persistent allergy symptoms, nasal steroid sprays often are the best treatment option. Nasal steroid sprays block inflammation and swelling caused by airborne irritants and allergens, and prevent allergy symptoms.</p> <h4>Over-the-counter steroid nasal sprays include:</h4> <ul> <li>Triamcinolone (Nasacort)</li> <li>Fluticasone (Flonase or Flonase Sensimist)</li> <li>Budesonide (Rhinocort)</li> </ul> <p>These medications usually start working after a few days. They can take a few weeks to reach peak effect, so they work best when used consistently, at least during your allergy season. It is fine to combine nasal steroid sprays with oral antihistamines, but the nasal steroid spray can prevent excess histamine production when it works well.</p> <p>Be careful not to confuse nasal steroid sprays with decongestant nasal sprays, such as oxymetazoline (Afrin). Afrin-type sprays work well for rapid relief of severe nasal congestion, but they are addictive and can actually worsen nasal congestion when used too long. This type of nasal spray should not be used for more than three days in a row, and even then only occasionally.</p> <h3>Eye drops</h3> <p>Over-the-counter antihistamine eye drops, such as ketotifen (Zaditor) or olopatadine (Pataday), can rapidly relieve itchy eyes. Eyedrops often are more soothing when refrigerated. Oral antihistamines and nasal steroid sprays can help itchy eyes eventually, but antihistamine eye drops often provide the most rapid relief.</p> <h3>Inhalers</h3> <p>If you have asthma along with your allergies, inhaled medications likely will be an important part of your treatment plan. Some inhalers suppress the lung inflammation that causes asthma. Other inhalers, such as albuterol, dilate your airways for temporary relief of asthma symptoms.</p> <h3>Allergy shots</h3> <p>If you find that first-line treatments like nasal sprays and oral medications are ineffective or poorly tolerated, a series of shots to combat allergic symptoms is available.</p> <h4>However, you may first want to know more details about allergy shots before considering:</h4> <ul> <li>Allergy shots take months to start working and require a large time commitment, but their effectiveness is well documented.</li> <li>Allergy shots contain miniscule amounts of the proteins that cause your allergic symptoms.</li> <li>The shots are administered in gradually increasing doses once or twice per week for the first few months, then once per month for three to five years.</li> </ul> <p>Visit with your health care provider about these and other ways to combat seasonal allergies, and you'll be able to enjoy all the pleasures this season has to offer. Go for a bike ride, take a hike or picnic with your family. Treat yourself right, and you can leave the tissues at home.</p> <p><em>Richard Crockett, M.D., is an <a href="/services-and-treatments/immunology" target="_self" title="Opens in same window.">allergist</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2021/smiling-open-arms-in-outdoors.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F1EFC25B0C5955FDE5E1AABC876395C0" alt="Smiling open arms in outdoors" width="660" height="370" DisableNVelocity="true" />Allergy and AsthmaOur allergists provide care for your allergies, asthma and conditions that affect the immune system's ability to defend the body against foreign or abnormal cells. The main treatment goal is your satisfaction when your condition is under control and quality of life is improved.Dawn Haller3/23/2021Trying to get some spring cleaning done? Don't forget your refrigerator. Get tips on what to select for food and how to keep it healthy in the refrigerator.Spring into better health: Refrigerator edition<p>Food items can quickly expire in the refrigerator or get stuck in the far back corner, resulting in forgotten, potentially expired items. And sometimes food spills make a refrigerator look more like a science project than a storage place for food.</p> <h2>Here are some tips to keep your food healthy in the refrigerator:</h2> <ul> <li><strong>Throw away any food that may be questionable.</strong><br> Most canned items have an expiration date, but if there's no expiration date, use your best judgment. When in doubt, throw it out.</li> <li>Cleaning your refrigerator also is a good time to throw away any enticing, unhealthy food.<br> Get rid of whatever your downfall to losing weight might be, such as whipped cream, chocolate syrup, frosting, salted caramel ice cream topping, full-fat mayonnaise or cheese sauce.</li> <li><strong>Remove all foods and items from your refrigerator, and wipe the bottoms.</strong><br> Clean your refrigerator with warm dish soap and water, and then wipe it dry with a towel. This will prevent bacteria from growing in your refrigerator.</li> <li><strong>At this point, it's also a good time to check the temperature.</strong><br> Make sure your refrigerator is at 40 degrees Fahrenheit or colder.</li> <li><strong>Use the fruit and vegetable bins for their intended food occupants.</strong><br> Stock up on these items, and make them easy to grab and eat by washing and cutting them into snack-size portions. Make snacking healthy by taking the effort out of the equation when cravings hit.</li> <li><strong>Consider the colors of your fruits and vegetables.</strong><br> Color matters. More intense color means more nutrients. Learn what eating the rainbow of colors can do for you.</li> <li><strong>Choose low-fat mayonnaise, yogurt, cheese and milk.</strong><br> Reduced-fat cheese or milk are good second choices.</li> <li><strong>Leave room on the bottom shelf to properly thaw frozen meats.</strong><br> Use a plate under the meat to catch any possible liquids and avoid contaminating other foods. Thawing meat in the refrigerator can take time, so plan ahead. Remember to thaw meat in the refrigerator rather than on the counter to avoid bacteria growth and foodborne illness.</li> <li><strong>Give yourself time to thaw out other frozen foods in the refrigerator, depending on their size.</strong></li> </ul> <p>Read about spring cleaning in your <a href="/hometown-health/speaking-of-health/spring-into-better-health-pantry-edition" target="_self" title="Opens in same window.">pantry</a> and <a href="/hometown-health/speaking-of-health/spring-into-better-health-freezer-edition" target="_self" title="Opens in same window.">freezer</a>.</p> <p><em><a href="/providers/amanda-halls-rd-ld" target="_self" title="Opens in same window."></a><a href="/providers/amanda-halls-rd-ld" target="_self" title="Opens in same window.">Amanda Halls</a> is a <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian</a> in <a href="/locations/lake-city" target="_self" title="Opens in same window.">Lake City</a>, Minnesota.</em></p><ul> <li>Diabetes</li> <li>Overall nutritional changes are lifelong changes for patients and their families</li> <li>Weight Management</li> </ul>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Dietetics, College of Saint Benedict</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Registered Dietitian</li> <li>Licensed Dietitian</li> </ul>Halls<img src="/-/media/shared-files/images/medical-professionals/full/lake-city/amanda-halls-rdn-ld.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B0FA1017FC839B7CCA36917E15C4BB68" alt="Amanda Halls, R.D.N., L.D." width="280" height="280" DisableNVelocity="true" />Amanda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16305141Amanda Halls, R.D., L.D.1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2021/looking-inside-refrigerator-fruits.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F06B86581B7AF22D42AFECB179B40E9E" alt="Looking inside refrigerator with fruits and lettuce" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller3/30/2021 If you're trying to eat healthier, a good place to start is right in your own pantry. Learn how a little spring cleaning of the pantry can lead to better choices.Spring into better health: The pantry edition<p>With spring often comes spring cleaning. You may have a chance to clean your house inside and out. However, what about your pantry? How often do you clean your pantry? </p> <p>There are many reasons to consider cleaning out your pantry. You might have set a New Year’s resolution to start eating healthier, but still have old temptations waiting for you on the shelf. Removing those temptations from your grasp will help you stay on track with your goals.</p> <h3>If you're trying to lose weight or adopt a healthier lifestyle, consider these tips for creating a healthier pantry:</h3> <h4>Throw away old, unhealthy enticements and replace with new, healthy options, including:</h4> <ul style="list-style-type: disc;"> <li>Low-sodium pretzels</li> <li>Hummus</li> <li>Light popcorn</li> <li>Baked chips</li> <li>Low-sodium nuts, such as almonds, peanuts or walnuts</li> <li>Canned salmon tuna</li> <li>Canned smoked herring </li> <li>Whole-wheat or whole-grain bread, crackers, past and rice (make sure the first ingredient listed is whole grain)</li> <li>Extra-virgin olive oil</li> <li>Couscous, farro, oatmeal, quinoa, rolled oats and wild rice</li> <li>Low-sodium beans and lentils</li> <li>Low-sodium beef or chicken broth</li> <li>Canned vegetables and fruits in their own juices or in light syrup</li> </ul> <h4>Note that herbs and spices can expire.</h4> <p>Keep in mind that herbs and spices can expire and lose their potency. This causes your favorite recipes to have different tastes. Spices and herbs also can also be expensive, but you can grow them yourself, even if you do not have a large space to do it.</p> <p>You can plant herbs and spices in small boxes indoors near windows or outside on a patio. You can create a small box or leftover pots with soil, and use that to plant the herbs without worrying about weeds taking over. Any vessel will work, so green thumbs can get creative and use what works best.</p> <p>You can use fresh herbs and spices to make any dish more delightful. You can also dehydrate the herbs and spices for use over the winter. The aroma of fresh basil, oregano or chives growing near where you’re cooking will help inspire creative new recipes, as well.</p> <p><strong>Like this article? Read about spring cleaning in your <a href="/hometown-health/speaking-of-health/spring-into-better-health-freezer-edition" target="_self" title="Opens in same window.">freezer</a> and <a href="/hometown-health/speaking-of-health/spring-into-better-health-refrigerator-edition" target="_self" title="Opens in same window.">refrigerator</a>.</strong></p> <p><em><a href="/providers/amanda-halls-rd-ld" target="_self" title="Opens in same window.">Amanda Halls</a> is a <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian</a> in <a href="/locations/lake-city" target="_self" title="Opens in same window.">Lake City</a>, Minnesota.</em></p><ul> <li>Diabetes</li> <li>Overall nutritional changes are lifelong changes for patients and their families</li> <li>Weight Management</li> </ul>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Dietetics, College of Saint Benedict</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Registered Dietitian</li> <li>Licensed Dietitian</li> </ul>Halls<img src="/-/media/shared-files/images/medical-professionals/full/lake-city/amanda-halls-rdn-ld.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B0FA1017FC839B7CCA36917E15C4BB68" alt="Amanda Halls, R.D.N., L.D." width="280" height="280" DisableNVelocity="true" />Amanda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16305141Amanda Halls, R.D., L.D.1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2021/jars-on-shelves-in-pantry.jpg?h=370&iar=0&w=660&sc_lang=en&hash=67A2C46053413C895D81774F22AD882B" alt="Jars on shelves in pantry" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller3/10/2021Colorectal cancer is the third most commonly diagnosed cancer in the U.S., but prevention is possible. Learn more in this Q&A.Colorectal cancer Q&A<p>Colorectal cancer ― the third most commonly diagnosed cancer in the U.S. ― will account for nearly 53,000 deaths in 2021, according to the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.cancer.org/cancer/colon-rectal-cancer/about/key-statistics.html" target="_blank" title="Opens in a new window.">American Cancer Society</a>. Yet prevention is possible when combining proper screenings, healthy lifestyle changes and increased awareness.</p> <h2>Learn more in this Q&A:</h2> <h3>What is colorectal cancer?</h3> <p>Colorectal cancer is an umbrella term used for cancer of the large intestine (colon), which is the lower part of your digestive system, and rectal cancer, which occurs in the last several inches of your colon. Cancer of the large intestine and cancer in the lower colon, or rectum, will be found in approximately 150,000 Americans and 45,000 Americans, respectively, in 2021. More than 1.5 million Americans are alive after a diagnosis of colorectal cancer.</p> <h3>How does colorectal cancer begin?</h3> <p>Most often, colorectal cancer starts with precancerous polyps in the lining of the colon. These precancerous cells can form in the shape of a mushroom, lie flat or be embedded in the colon walls. Finding and removing the polyps helps prevent colorectal cancer.</p> <h3>Does genetics play a role in colorectal cancer?</h3> <p>Most colorectal cancer is found in people without a family history of colon cancer. People with a family history have an increased risk of developing the disease, but it is not the only risk factor that should be considered when assessing individual risk.</p> <h4>A few factors put you at an increased risk for colorectal cancer:</h4> <ul> <li><strong>Age</strong><br /> Most people diagnosed with colorectal cancer are over 50. However, colorectal cancer affects young people, as well, albeit less frequently. A recent study suggests a small increase of colon cancer in U.S. adults under 40. This increase amounts to about 2% of the annual rates over the past decades. Given this increase, the recommended age for a person's first colon cancer screening has been lowered from 50 to 45.</li> <li><strong>Race</strong><br /> African Americans are more susceptible to colorectal cancer than other races. Both African Americans, and Native Americans and Alaska Natives over 45 are at a higher risk, as well.</li> <li><strong>Personal and family history</strong><br /> Previously having colorectal cancer, polyps or family history of the disease heightens colorectal cancer risk.</li> <li><strong>Intestinal conditions</strong><br /> Preexisting inflammatory bowel diseases like ulcerative colitis and Crohn's disease increase the chance you'll develop colorectal cancer.</li> <li><strong>Health problems and unhealthy lifestyle</strong><br /> Health conditions, such as diabetes and obesity, and unhealthy lifestyle decisions, such as lack of exercise, a diet high in fat, as well as smoking and heavy alcohol consumption, contribute to colorectal cancer. The rise of colorectal cancer in younger American adults has been linked to these modifiable risk factors, such as changes in diet and activity.</li> </ul> <h3>Can you prevent colorectal cancer?</h3> <p>The overall lifetime risk of colorectal cancer is 1 in 23 for men and 1 in 25 for women. While you can't completely eliminate all risk factors, like age, you can take steps to reduce your personal risk by making changes in your everyday life.</p> <h4>These steps will reduce your risk of developing colorectal cancer:</h4> <ul> <li><strong>Eat a variety of fruits, vegetables and whole grains.</strong><br /> Fruits, vegetables and whole grains contain vitamins, minerals, fiber and antioxidants that may play a role in cancer prevention. Choose a variety of fruits and vegetables so that you get an array of vitamins and nutrients.</li> <li><strong>Drink alcohol in moderation, if at all.</strong><br /> If you choose to drink alcohol, limit the amount of alcohol you drink to no more than one drink a day for women and two for men.</li> <li><strong>Stop smoking.</strong><br /> Talk to your health care provider about ways to quit that may work for you.</li> <li><strong>Exercise most days of the week.</strong><br /> Try to get at least 30 minutes of exercise on most days. If you've been inactive, start slowly and build up gradually to 30 minutes. Also, talk to your health care provider before starting any exercise program.</li> <li><strong>Maintain a healthy weight.</strong><br /> If you are at a healthy weight, work to maintain your weight by combining a healthy diet with daily exercise. If you need to lose weight, ask your health care provider about healthy ways to achieve your goal. Aim to lose weight slowly by increasing the amount of exercise you get and reducing the number of calories you eat.</li> </ul> <p>If you have been diagnosed with an advanced colon polyp, talk with your health care provider about taking preventive aspirin. The U.S. Preventive Services Task Force concluded that aspirin reduces the risk of colorectal cancer by 40% in patients with advanced colorectal polyps. It is not recommended for everyone, so be sure to follow your health care provider's recommendations.</p> <h3>How is colorectal cancer diagnosed?</h3> <p>Colon cancer screening is of paramount importance for preventing and catching colorectal cancer early. Although a colonoscopy isn't perceived as the most glamorous screening, the benefits far outweigh the downfalls. Experts recommend that patients should begin colon screening at 45 or 10 years prior to when an immediate family member was diagnosed with colon cancer. For example, if your mother was diagnosed with colon cancer at 48, have your first screening at 38.</p> <p>An alternative to a traditional colonoscopy is a new at-home test that Mayo Clinic helped develop. This test uses a stool sample to detect cancerous DNA. Talk to your health care provider to see if this may be an option for you.</p> <p>This test requires no bowel preparation and no time off work, and it is covered by most health insurance plans as a colon cancer screening. It detects polyps and cancer. If abnormal, a follow-up colonoscopy is recommended to determine the source of cancerous DNA detected in the stool. Most tests will be negative, which will reduce the need for routine screening colonoscopies.</p> <h3>What are the symptoms?</h3> <p>Symptoms are usually subtle, if at all noticeable, during the early stages of colorectal cancer, which is why regular screening is vital.</p> <h4>If signs appear, they're usually in the form of:</h4> <ul> <li>Blood in your stool or rectal bleeding.</li> <li>Unexplained weight loss.</li> <li>Persistent abdominal issues, including cramps, gas and pain.</li> <li>Persistent changes in bowel movements, including diarrhea, constipation or stool consistency.</li> <li>Fatigue or weakness.</li> <li>A feeling that your bowel doesn't empty completely.</li> </ul> <h3>Can colorectal cancer spread to other areas of the body?</h3> <p>Yes, colorectal cancer can spread to other areas of your body, most commonly to the liver. It can spread to your lungs, brain or lymph nodes, as well. It is more difficult to treat after it spreads. That's why it is so important to detect and diagnose it as soon as possible.</p> <h3>How is colorectal cancer treated?</h3> <p>Colorectal cancer treatments are more effective if the cancer is discovered early. Which treatments are most likely to help you depends on your particular situation, including the location of your cancer, its stage and your other health concerns. Treatment for colon cancer usually involves surgery to remove the cancer. Other treatments, such as radiation therapy and chemotherapy, also may be recommended.</p> <h3>What is the survival rate of colorectal cancer?</h3> <p>The bad news is that colorectal cancer is the third leading cause of cancer-related deaths in men and women. It is expected to cause about 53,000 deaths in 2021. The good news is that the death rate has been dropping for decades due to increased screenings, removal of polyps earlier and improvements in treatments.</p> <p>The relative survival rate of any cancer compares people with the same type and stage of cancer to people in the overall population. The relative survival rate for colorectal cancer varies based on the stage of the cancer. According to the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.cancer.org/cancer/colon-rectal-cancer/detection-diagnosis-staging/survival-rates.html" target="_blank" title="Opens in a new window.">American Cancer Society</a>, colorectal cancer that has not spread outside the colon or rectum has a five-year relative survival rate of nearly 90%; whereas, cancer that has spread to other areas of the body is 14%–16%.</p> <p>Colorectal cancer can be prevented with proper screening in concert with healthy lifestyle changes and increased awareness. Talk to your health care team if you have questions or concerns regarding colorectal health. And be sure to encourage your friends and loved ones to follow screening guidelines.</p> <p><em><a href="/providers/stephan-thome-md" target="_self" title="Opens in same window.">Stephan Thome, M.D.</a>, is a <a href="/services-and-treatments/oncology" target="_self" title="Opens in same window.">medical oncologist</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p>M.D.<p><strong>Education</strong></p> <ul> <li> University of Ulm School of Medicine West Germany</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Hematology and Oncology,Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Hematology, American Board of Internal Medicine</li> <li>Internal Medicine, American Board of Internal Medicine</li> <li>Medical Oncology, American Board of Internal Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Oncology, Mayo Clinic College of Medicine and Science</li> </ul>Thomé<img src="/-/media/shared-files/images/medical-professionals/full/mankato/stephan-thome-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=3B79B852796153607E376F4CB860D95E" alt="Stephan Thome MD" width="280" height="280" DisableNVelocity="true" />Stephan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>10322663Stephan Thomé, M.D.1{BCFC3BDC-CF55-458E-A41C-9360527B6CCC}|{0DD9D3C9-86C5-47FC-A2CF-8AEEA4717B70}<img src="/-/media/national-files/images/hometown-health/2021/couple-sitting-and-smiling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B04C41CB8FBD8D275B37239389F7CF53" alt="Couple sitting and smiling" width="660" height="370" DisableNVelocity="true" />Colorectal HealthGet screening and treatment for colorectal cancer symptoms, and learn about risk factors and prevention strategies.CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Dawn Haller3/10/2021Thinking about having a baby? Planning ahead can increase your chances for a healthy pregnancy and baby. Here are some important questions to ask yourself and your provider before trying to conceive.Are you ready to have a baby?<p>When you are thinking about becoming pregnant, whether it's the first time or not, it's important to discuss your plans with your health care provider before you become pregnant. Traditional prenatal care once you are pregnant is not usually started until after 13 weeks. Therefore, ensuring you're healthy before trying to conceive is essential.</p> <h3>Here are some questions to ask yourself and your provider about having a baby:</h3> <h4>Am I healthy enough to have a baby?</h4> <p>Some medical diagnoses put mom and baby at higher risk and will require closer monitoring. Examples include seizures, diabetes, high blood pressure, depression and thyroid disease. Your provider will help you make sure these conditions are well managed before you become pregnant. Being 35 and older also increases your risk.</p> <p>If you or your partner have a family history of genetic disease, you may be sent to a genetic specialist to discuss possible screening tests for the disease.</p> <p>A recent pregnancy or complications with previous pregnancies may mean your provider will follow you more closely or advise waiting to become pregnant until you have had a more thorough evaluation.</p> <p>It also is important to be screened for infections you may not know you have. And you should confirm that you have been given all recommended vaccines. For example, some women who were vaccinated against rubella find that they no longer are immune. Babies born to a mom who was sick with rubella, especially in early pregnancy, are at greater risk for birth defects.</p> <h4>Are the medications and supplements I'm taking safe in pregnancy?</h4> <p>Prescribed and over-the-counter medications can be harmful to an unborn baby. There are only about 30 medications with proof that they are safe in pregnancy. Some medications also can affect your ability to become pregnant. Your provider can assist with stopping necessary medications, changing to an alternative medication and starting recommended medications, such as folic acid. The best time to do this is several months before becoming pregnant.</p> <h4>Will my current lifestyle provide a safe, comfortable environment for a newborn?</h4> <p>If you are employed, check to see if your place of work provides paid family medical leave after delivery. Learn about policies for time off as your child grows.</p> <p>Make a list of people available to help you if you or your baby need it. Consider the potential need for help during pregnancy, such as when you are tired or nauseous, or if bedrest is recommended.</p> <p>Consider the cost of having and raising a child. Babies can be expensive. From buying a package of diapers to covering day care, the costs add up quickly. Look into the prices of the essentials to know what to expect and start a budget.</p> <p>Pregnancy rarely is perfect, but planning ahead can increase your chances for a healthy pregnancy and baby. Schedule a preconception appointment with your health care provider as soon as you begin thinking about becoming pregnant.</p> <p><em><a href="/providers/breanna-weisbrod-cnp" target="_self" title="Opens in same window.">Breanna Weisbrod</a> is a nurse practitioner in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><ul> <li>Cancer prevention</li> <li>Child development and wellness </li> <li>Health literacy</li> <li>LGBTQ+ health care</li> </ul>APRN, C.N.P.<p>I view myself as a partner to my patients in managing their health and place a strong emphasis on establishing a comfortable and trusting relationship with them. I am passionate about my job and learning about updated health guidelines and evidence-based medicine.</p> <p> Outside of work, I enjoy spending time outdoors with my family, reading and sleeping.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Clinical Nurse Specialist Program, Winona State University, Rochester, Minnesota</li> <li>Post-Master's Certificate, Family Nurse Practitioner Program, Graceland University, Independence, Missouri</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Family Nurse Practitioner, American Nurses Credentialing Center</li> <li>Adult-Geriatric Clinical Nurse Specialist, American Nurses Credentialing Center</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Association of Nurse Practitioners</li> </ul>Weisbrod<img src="/-/media/shared-files/images/medical-professionals/full/mankato/breanna-weisbrod-cnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=8DE0D736EE04A78B890235625AAD2B3E" alt="Breanna Weisbrod CNP" width="280" height="280" DisableNVelocity="true" />{E65B9B2C-380D-478F-B43B-6F20F994708A}Breanna<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14070022Breanna Weisbrod, C.N.P.1{986C767E-E5DE-43F5-957F-B4212DB8E384}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}<img src="/-/media/national-files/images/hometown-health/2021/couple-happy-about-pregnancy-test-results.jpg?h=370&iar=0&w=660&sc_lang=en&hash=32DEC67F9AFBA64365D92632D4EC456B" alt="Couple happy about pregnancy test results" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller12/8/2023Caring adults in children's lives have the power of influence. Get tips to help you talk with your children about the dangers of alcohol. It could save a life.Have you talked to your children about alcohol use?<p>Children are constantly challenged to decipher the messages they see and hear about alcohol, not only from the ads they see on TV but also from social media, friends, billboards, clothing and more. </p> <p>But are the messages children receive facts or myths? Are the messages the ones you want adolescents and young adults to have as they're faced with making a big choice — deciding whether or not they want to consume an alcoholic drink?</p> <p>As a parent, there are benefits to having crucial conversations about alcohol use with your children, according to statistics from the <a rel="noopener" href="https://www.niaaa.nih.gov/" target="_blank" title="Opens in a new window.">National Institute on Alcohol Abuse and Alcoholism (NIAAA)</a>. Around 80% of teens feel that parents should have a say in whether or not they drink alcohol. Talking with children helps ensure they're receiving the facts and developing healthy refusal skills in situations involving alcohol.</p> <h2>Facts to know about alcohol use:</h2> <ul> <li>More than 29 million people ages 12 and older have <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/alcohol-use-disorder/symptoms-causes/syc-20369243" target="_blank" title="Opens in a new window.">alcohol use disorder</a>. The disorder is identified by patterns of alcohol use that involve a problem controlling drinking, being preoccupied with alcohol and continuing to use alcohol even after it causes problems. </li> <li>An estimated 894,000 adolescents ages 12 to 17 have alcohol use disorder.</li> <li>An estimated 140,000 people ― approximately 97,000 men and 43,000 women ― die from alcohol-related causes annually, according to the NIAAA</li> <li>Research has shown that <a href="/hometown-health/speaking-of-health/recognizing-and-addressing-a-loved-ones-alcohol-abuse" target="_self" title="Opens in same window.">people who drink excessively</a> have a greater risk of liver disease, heart disease, depression, stroke and stomach bleeding, as well as cancers of the oral cavity, esophagus, larynx, pharynx, liver, colon and rectum.</li> <li>Studies indicates that alcohol use during the teenage years can interfere with normal <a href="/hometown-health/speaking-of-health/how-teen-marijuana-use-impacts-brain-development" target="_self" title="Opens in same window.">adolescent brain development</a> and increase the risk of developing alcohol use disorder. In addition, underage drinking contributes to a range of acute consequences, such as injuries, <a href="/hometown-health/speaking-of-health/speak-out-about-abuse-or-assault" target="_self" title="Opens in same window.">sexual assaults</a> and alcohol overdoses, as well as deaths, including those from motor vehicle crashes.</li> <li>Alcohol-related problems cost America $249 billion in lost productivity, absenteeism, healthcare costs, crime and family problems.</li> </ul> <h2>Identifying, preventing alcohol-related issues</h2> <p>Early intervention can prevent alcohol-related problems.</p> <h3>Be alert to signs and symptoms that may indicate your children may have a problem with alcohol, including:</h3> <ul> <li>Declining grades and problems in school</li> <li>Difficulties or changes in relationships, such as joining a new group of friends</li> <li>Frequent mood changes and defensive behavior</li> <li>Loss of interest in activities, hobbies and personal appearance</li> <li>Red eyes, slurred speech, problems with coordination and memory lapses</li> </ul> <h3>You also can help your children avoid alcohol problems by:</h3> <ul> <li>Connecting with other parents about sending clear messages stressing the importance of youth not drinking alcohol.</li> <li>Encouraging your children to participate in healthy, fun activities that don't involve alcohol.</li> <li>Getting to know your children's friends.</li> <li>Letting your children know what behavior you expect and the consequences for not following the rules.</li> <li>Not making alcohol available.</li> <li>Serving as a positive role model.</li> <li>Setting a good example with <a href="/hometown-health/speaking-of-health/balancing-the-risks-benefits-of-alcohol" target="_self" title="Opens in same window.">your alcohol use</a>.</li> <li><a href="/hometown-health/speaking-of-health/teens-and-substance-free-celebrations" target="_self" title="Opens in same window.">Supervising all parties</a> to ensure there's no alcohol.</li> <li>Talking openly with your children and having regular conversations about their lives.</li> </ul> <p>Caring adults in children's lives have the power of influence. Talk with your children about the dangers of alcohol. It could save their lives.</p> <p>Learn more about <a href="/topics/substance-abuse" target="_self" title="Opens in same window.">alcohol and other substance abuse</a>.</p> <p><em>Tyler Oesterle, M.D., is a <a href="/services-and-treatments/addiction-treatment" target="_self" title="Opens in same window.">addiction treatment</a> physician in Rochester, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2021/dad-and-child-sitting-on-sofa-talking.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EF9E220CDB87DAE9325D982A4F9F2F6B" alt="Dad and child sitting on sofa talking" width="660" height="370" DisableNVelocity="true" />Substance AbuseInformation for helping those with alcohol and other drug abuse concerns.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller6/20/2024A tattoo often marks a milestone or celebrates a moment, including after having breast cancer. Learn how a 3D tattoo can help restore the appearance of the breast after reconstructive surgery.3D tattooing after breast reconstruction<p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/breast-cancer/symptoms-causes/syc-20352470" target="_blank" title="Opens in a new window.">Breast cancer</a> is the most diagnosed cancer in U.S. women with about 1 in 8 women diagnosed over the course of their lifetime. In about 35% of cases, a <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/mastectomy/about/pac-20394670" target="_blank" title="Opens in a new window.">mastectomy</a> is part of a woman's treatment plan and involves removing all tissue in one or both breasts, sometimes including the nipples and areolas. While it is considered a lifesaving procedure for women with breast cancer, it can take an emotional toll that can lead to a distorted self-image.</p> <p><a href="/hometown-health/speaking-of-health/breast-cancer-reconstruction-options" target="_self" title="Opens in same window.">Breast reconstruction</a> is a series of optional procedures that uses a woman's tissue or implants to restore the appearance of natural breasts and help improve confidence and self-image after cancer.</p> <p>A few months after reconstruction surgery is complete, women can decide to restore the appearance of their missing nipples and areolas with a nipple reconstruction procedure or 3D tattoos. During a nipple reconstruction procedure, a surgeon uses skin from the breast to rebuild the nipple, whereas a 3D tattoo adds color to the nipple and areola areas. A woman can select one, both or neither of these elective procedures.</p> <h2>Find out what you need to know about 3D tattoos in this Q&A.</h2> <h3>What is a 3D tattoo?</h3> <p>A 3D tattoo uses pigments to replicate the areola on a woman's reconstructed breast. It uses light and dark pigments to create a 3D illusion and make it appear that the woman has an areola and nipple after they have been removed during surgery. The pigments are color-matched to each patient, and the goal is to restore the breast's natural appearance.</p> <h3>Are 3D tattoos painful?</h3> <p>No, unlike a traditional tattoo, 3D tattooing is a comfortable, nearly pain-free procedure because the breasts lose sensation after a mastectomy. Aftercare and recovery are similar to a conventional tattoo, including light coverage with gauze for a few days, cleansing with antibacterial soap and applying fragrance-free, gentle lotion until the site heals.</p> <h3>How many sessions are required?</h3> <p>Most women complete the procedure in the clinic over two visits. The initial visit takes two hours. During that' time, the woman works with the healthcare professional to select pigments and determine the position of the areolas. Then the tattooing is performed. The second visit is six to eight weeks later for pigment touch-up and evaluation.</p> <h3>What are the benefits of 3D tattoos?</h3> <p>Some women have said that their breasts appear incomplete without nipples or areolas, similar to a face without a nose. Tattooed areolas and nipples can help women focus less on what is missing and eliminate the constant visual reminder of their cancer journeys.</p> <p>Many women also have reported that it improves intimacy with their partners because it helps partners feel more comfortable with their new breasts. Also, it distracts from any scarring and leads the eye to a new focal point rather than just the scars across the breasts.</p> <h3>How soon after reconstruction can I get a 3D tattoo?</h3> <p>A woman must have completed all her reconstruction surgeries and cancer treatments before getting a 3D tattoo. Typically, three months after reconstruction is enough time to ensure that all incisions have healed correctly and for the new breast tissue or implants to settle into their natural positions.</p> <p>3D tattoos are not only for women with a recent cancer journey. The procedure also is available for women who have had mastectomy surgeries years ― or even decades ― ago when 3D tattooing wasn't available.</p> <h3>Does insurance cover the cost of 3D tattoos?</h3> <p>Typically, 3D tattoos are covered by private insurance, but women are encouraged to check with their healthcare insurance providers regarding coverage. A private pay option also is available.</p> <p>Some people get a traditional tattoo to mark a milestone or celebrate a moment. A 3D nipple and areola tattooing are no different. For many women, a 3D tattoo is the milestone step in their cancer journeys.</p> <h2>Next steps:</h2> <ul> <li>Read <a href="/hometown-health/speaking-of-health/the-emotional-side-of-cancer-7-tips" target="_self" title="Opens in same window.">seven tips for dealing with the emotional side of cancer: 7 tips</a>.</li> <li>Learn about <a href="/hometown-health/speaking-of-health/surgical-options-to-remove-breast-cancer" target="_self" title="Opens in same window.">surgical options to remove breast cancer</a>.</li> <li>Read Kathleen's story about finding the perfect balance with Goldilocks surgery.</li> <li>Find a <a href="https://www.mayoclinichealthsystem.org/providers?service=Plastic%20and%20Reconstructive%20Surgery&populateTracking=True" target="_self" title="Opens in same window.">plastic and reconstructive surgery expert near you</a>.</li> </ul> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2021/smiling-looking-in-mirror.jpg?h=370&iar=0&w=660&sc_lang=en&hash=17CD561E4EE56BC35441D02AB5B355B3" alt="Smiling looking in mirror" width="660" height="370" DisableNVelocity="true" />Breast CancerBreast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the U.S. It can occur in men and women, but it's far more common in women.Plastic and Reconstructive SurgeryPlastic and reconstructive surgery provides services that not only include cosmetic or aesthetic surgery, but also surgical repair of congenital deformities, laser surgery, postsurgical reconstruction, such as breast, head and neck defects, and microsurgery.Dawn Haller5/2/2023Nearly 100 million Americans experience chronic pain ranging from back pain to headaches. Read about the most common types evaluated and treated by neurosurgeons.5 most common types of chronic pain treated by neurosurgeons<p>Nearly 100 million Americans suffer from chronic pain, which is pain that persists for three months or longer. It can occur after an injury, or without apparent damage or previous injury.</p> <p>Living with chronic pain can significantly affect your relationships, quality of life, and physical and mental health. It also can affect your mobility, independence and ability to work.</p> <h2>Many types of chronic pain are assessed and treated by a neurosurgery care team. Here are the five most common types:</h2> <h3>Back and neck pain</h3> <p>Pain in the back or neck is the most common health reason that people miss work or schedule an appointment with a health care professional. About 80% of people will have back pain at least once in their lives. For most people, back pain is a short-term annoyance, but for others, it can be a disabling, long-term condition.</p> <h4>Conditions commonly linked to chronic back pain include:</h4> <ul> <li><strong>Osteoporosis</strong><br /> Osteoporosis occurs when the creation of new bone tissue can't keep up with the loss of old bone. This causes bones, including those in your spine, to become weak and brittle. Over time, vertebrae can develop compression fractures and cause pain. These fractures can happen with or without accident or trauma.</li> <li><strong>Skeletal irregularities</strong><br /> Back pain also can occur if your spine has abnormal alignment and instability. Spondylolisthesis is a common condition caused when a vertebra slips out of alignment. For some people, this does not cause pain. For others, it can cause abnormal motion or spinal instability, leading to pain in the back and or down the legs. This can include scoliosis, a condition in which the spine curves to the side. You may experience back pain if you have progressive and severe adult degenerative scoliosis. Many adults have some degree of degenerative scoliosis, but generally, curves of less than 30 degrees do not cause significant back pain and treatment is unnecessary.</li> <li><strong>Spondylosis</strong><br /> The vertebra and disks in your spine degenerate as a natural part of aging. Common terms to describe this condition include osteoarthritis of the spine, degenerative disk disease and lumbar spondylosis. These conditions can result in overgrowth of the joints and lead to narrowing of the space between the vertebrae. These changes may cause pain.</li> </ul> <p>Back and neck pain can have many causes. Surgery can help alleviate pain for some causes but not all. In those situations, nonsurgical options like steroid injections and physical therapy may be better options. Talk with your health care team about the right surgical or nonsurgical treatment options for you.</p> <h3>Pain after back surgery</h3> <p>Some people who previously had back surgery continue to experience pain. The Neurosurgery team specializes in revision surgery, which is performed to correct earlier spine surgery problems. These could include spinal instability, adjacent segment degeneration, instrumentation issues or failures, recurring herniated disks, pseudoarthrosis (nonfusion) or flat back syndrome. Pain also could be the result of an improper previous diagnosis or procedure.</p> <h3>Facial pain</h3> <p>Trigeminal neuralgia is a chronic pain condition that affects the trigeminal nerve, which carries sensation from your face to your brain. If you have trigeminal neuralgia, even mild stimulation of your face, such as brushing your teeth or putting on makeup, can trigger a jolt of excruciating pain.</p> <p>Trigeminal neuralgia may initially start as short, mild attacks but progress to longer, more frequent bouts of searing pain. Usually, neurosurgeons can effectively manage trigeminal neuralgia with medications, injections or surgery.</p> <h3>Radiating leg pain</h3> <p>Pain that radiates down your leg could be caused by lumbar radiculopathy. This is due to lumbar, or low back, nerve root compression. The most common type, called sciatica, causes pain that radiates down the leg in a similar path to the sciatic nerve, from the low back down the back to the outside of the leg. Sciatica is not caused by compression of the sciatic nerve but rather by compression of the L5 or S1 nerve root in the spine.</p> <p>Often, sciatica occurs when a person has a herniated disk or narrowing of the spine, known as spinal stenosis, that compresses the L5 or S1 nerve root. This compression causes inflammation, leading to symptoms of pain, weakness along the distribution of the nerve or numbness along the distribution of the nerve. Some people experience all three of these symptoms.</p> <p>Although the pain associated with sciatica can be severe, nonsurgical treatments can resolve most cases within a few months. If the pain persists and nonsurgical treatments are not successful, then surgery may be an option to alleviate this pain.</p> <h3>Radiating shoulder or arm pain</h3> <p>Similar to lumbar radiculopathy, pain that radiates along your shoulder or arm could be due to cervical radiculopathy. This is compression along a cervical nerve root in your neck. In some cases, the pain also can be felt in the hand.</p> <p>Typically, cervical radiculopathy is caused by a herniated disk, bone spur or narrowing of the spinal canal. It can cause pain and weakness, or numbness, along the nerve.</p> <p>Most cases of cervical radiculopathy improve in a few months with nonsurgical treatments. Surgery may be necessary for severe cases.</p> <p>It's important to note that compressed nerve roots are not the only cause of leg or arm pain. Bone or joint issues could be the cause of pain and require care by an orthopedic provider. Talk with your health care team about your symptoms and treatment options based on your specific needs.</p> <p><a href="/providers/tk-schiefer-md" target="_self" title="Opens in same window."><em>T.K. Schiefer, M.D.</em></a><em>, is a <a href="/services-and-treatments/neurosurgery" target="_self" title="Opens in same window.">neurosurgeon</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a> and <a href="/locations/menomonie" target="_self" title="Opens in same window.">Menomonie</a>, Wisconsin.</em></p><ul> <li>Herniated discs</li> <li>Spinal deformity</li> <li>Spinal stenosis, also known as narrowing of the spinal canal</li> <li>Spondylolisthesis, also known as slipped vertebrae</li> <li>Traumatic brain injuries</li> <li>Traumatic spine injuries, such as fractures and spinal cord injury</li> <li>Tumors, spinal and brain</li> </ul>M.D. <p>I view the doctor-patient relationship as a partnership. We will work together to find solutions to treat your condition and improve your quality of life. </p> <p>Since we are working together, it is very important we are on the same page and develop a plan as a team. To help facilitate this, first, I will ask you questions to get details about what is going on. Second, I usually perform a neurological examination pertinent to your problem. Third, we typically review your imaging studies together to better understand the problem. Finally, we have an open and honest discussion about possible solutions and treatments, both surgical and non-surgical. </p> <p>Sometimes non-surgical treatments may be the best option. I only offer and recommend a surgery if I feel it is in your best interest and something I would recommend to one of my own family members. I also try to avoid “doctor jargon” and explain things so they are straight forward and easy to understand. I look forward to partnering together in your neurosurgical care. </p> <p>I am a husband and father of four children. I am very active in my church community and enjoy serving others. I am an Eagle Scout and worked as scoutmaster for my sons' troop for many years. I enjoy traveling, backpacking, being outdoors, staying physically fit and personal finance/investing.</p> <p><strong>Education</strong></p> <ul> <li>Mayo Clinic Alix School of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Preliminary Surgery, Mayo Clinic College of Medicine and Science</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Neurologic Surgery, Mayo Clinic College of Medicine and Science</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Neurological Surgery</li> <li>Certificate in Clinical and Translational Science, Mayo Graduate School</li> <li>Silver Level Certification, Mayo Clinic Quality Academy</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Neurological Surgeons</li> <li>Congress of Neurological Surgeons</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Neurosurgery, Mayo Clinic College of Medicine and Science</li> </ul> Schiefer<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/tk-schiefer-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=5328718020A2786933F34ECF5D6846CB" alt="T.K. Schiefer, M.D." width="200" height="200" DisableNVelocity="true" /> <ul> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/25545552/" target="_blank" title="Opens in new window">In-hospital neurologic deterioration following fractures of the ankylosed spine: a single-institution experience</a>, May 2015.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/24476904/" target="_blank" title="Opens in new window">Significance of cochlear dose in the radiosurgical treatment of vestibular schwannoma: controversies and unanswered questions</a>, May 2014.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/22084629/" target="_blank" title="Opens in new window">Moving forward: advances in the treatment of movement disorders with deep brain stimulation</a>, November 2011.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/19929340/" target="_blank" title="Opens in new window">Importance of the vasculature in cyst formation after spinal cord injury</a>, October 2009.</li> <li><a rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/18423548/" target="_blank" title="Opens in new window">Epidermoids of the cerebellopontine angle: a 20-year experience</a>, December 2008.</li> </ul> {000BB0CC-A7F9-4570-B165-7B3E176167E9}T.K.<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14270005T.K. Schiefer, M.D. 1{4EA2A40E-3721-48EC-AFC9-E6D0E13BCDEC}|{993AF103-0FE1-4CF2-9F2A-3D064CDA9F32}<img src="/-/media/national-files/images/hometown-health/2021/looking-out-a-window.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C4F8A7878212931E75AEB6D2A6749361" alt="Looking out a window" width="660" height="370" DisableNVelocity="true" />NeurosurgeryNeurosurgery treats disorders that impact any part of the nervous system, which may include the brain, spine or peripheral nerves. Conditions treated range from life-threatening brain tumors, to disorders impacting quality of life, such as back pain and carpel tunnel syndrome.Back PainBack pain is one of the most common health complaints in the U.S. In fact, eight out of 10 Americans will experience back pain at some point in their lives. Symptoms include muscle ache, shooting or stabbing pain, pain that radiates down your leg and limited flexibility or range of motion of the back.<br/><br/>Get tips to manage your pain, and know when to see your healthcare provider.HeadacheHeadache is pain in any region of the head that feels like a sharp pain, throbbing sensation or dull ache. It may develop gradually or suddenly, and last for minutes or days.ArthritisArthritis is inflammation of one or more of your joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.Pain ReliefApproximately 50 million people in the U.S. live with chronic pain. If you experience chronic pain, you're not alone. Learn about the ways to deal with painful disorders, from at-home solutions to drug treatments, injectable or implantable therapies to surgery.Dawn Haller11/15/2023Nicotine is addictive regardless of the delivery method, including cigarettes or electronic cigarettes. Get the ugly truth, learn the warning signs and talk to your kids about the dangers of vaping.A doctor's warning about the dangers of vaping<p>Vaping is the term often used to describe the use of an electronic nicotine delivery system, or ENDS, including electronic cigarettes, or e-cigarettes, vape pens or vaporizers. These battery-operated devices heat a liquid solution — usually, but not always, containing nicotine — to turn it into a vapor that can be inhaled. If the base nicotine mixture isn't palatable, flavors like mint, apple and cotton candy, can be added that make vaping attractive, especially to adolescents. E-cigarettes can resemble a pen or USB flash drive, and may be disposable after one use or have rechargeable systems.</p> <p>Unfortunately, today's teens, and even tweens, know more about vaping than their parents. First publicized as a safer alternative to smoking tobacco, vaping caught on because it didn't contain the carcinogens or tars found in most smoking tobacco products. Also, vaping was supposed to eliminate the dangers of secondhand smoke to those nearby.</p> <p>It all sounded pretty harmless in theory. However, those theories were wrong.</p> <h2>Here are the dangers associated with vaping:</h2> <h3>No matter the delivery method, nicotine is addictive.</h3> <p>Studies have shown that it may be harder to quit a nicotine addiction than a heroin addiction. Most discussions about helping teens stop vaping fail to address that they already may be addicted. In many cases, teens at this phase may a need replacement option or medications, such as bupropion, to help curb the nicotine cravings that can be overwhelming.</p> <p>If you've ever tried to quit smoking or had friends or family members try to quit, you know how difficult it can be. That's why, in certain situations, e-cigarettes still are considered an option to help someone who has smoked tobacco for years to <a href="/hometown-health/speaking-of-health/a-smokers-guide-to-quitting" target="_self" title="Opens in same window.">become a nonsmoker</a>.</p> <h3>The flavors and stabilizers in e-cigarettes can cause unknown inflammation to delicate lung tissue.</h3> <p>All one has to do is turn on the national news to hear about more and more teens who suffered severe — sometimes irreversible — damage to the lungs, and in extreme cases have died as a result of vaping. Adolescents often believe that bad things happen to everyone else, but the risks associated with vaping are real.</p> <p>Many teens are taking vaping a step further, adding cannabis, CBD oils and other <a href="/hometown-health/speaking-of-health/marijuana-and-lung-cancer-risk" target="_self" title="Opens in same window.">dangerous additives</a>. When patients go to the emergency department in respiratory distress from vaping, it's challenging for healthcare professionals to treat them due to the difficulty in correctly identifying what they inhaled, especially when they are intubated or unconscious.</p> <h3>The length of time spent vaping can be much longer than smoking a standard cigarette.</h3> <p>Did you know that it takes two to five minutes to smoke most cigarettes? On the other hand, e-cigarettes can last up to 20 minutes, delivering more nicotine and damaging chemicals to the lungs. In addition, some vaping mixtures can contain 20 times the nicotine in a single cigarette.</p> <h3>Brain development can be affected.</h3> <p>Nicotine can affect concentration, learning, memory and brain development, according to information and data from a new report from the surgeon general. Also, nicotine use in young adults can still lead to other illicit substance use.</p> <p>People under 21 can't buy tobacco products, including vape products, under federal law.</p> <h2>Talk about the dangers of vaping</h2> <h3>Talk with your kids about the dangers of vaping, but also look for warning signs including:</h3> <ul> <li>Changes in emotions or new behaviors like secrecy</li> <li>Dry cough or wheezing</li> <li>Scents of fruity odors on skin, breath and clothes</li> <li>Strange cylinders, chargers or batteries lying around</li> <li>Trouble sleeping</li> </ul> <p>Remember, it's essential to have conversations rather than suspicions and accusations. Encourage your teen to look into the warnings and media stories related to vaping or contact their healthcare team with questions.</p> <p>Many healthcare professionals ask their patients about alcohol, drug use and smoking, yet forget to ask about vaping. <a rel="noopener noreferrer" href="https://www.projectforteens.org/" target="_blank" title="Opens in a new window.">Project for Teens</a> is an example of a local outreach program that provides support and education on the dangers of vaping. Similar programs may be available in your area. Find resources to help teens quit through the <a rel="noopener noreferrer" href="https://www.lung.org/quit-smoking/helping-teens-quit" target="_blank" title="Opens in a new window.">American Lung Association</a> and <a rel="noopener noreferrer" href="https://teen.smokefree.gov/" target="_blank" title="Opens in a new window.">teen.smokefree.gov</a>.</p> <p>It's up to everyone to work together as a community to stop the young population from starting or continuing to use vaping products.</p> <h3>In this video, pulmonologist Adel Zurob, M.D., explains the risks of vaping, smoking and using chewing tobacco, and how the products harm your health:</h3> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/9pU3Ls2h2M8" title="Smoking, Vaping and Chewing Tobacco Risks: Ask Mayo Clinic Health System" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <p><em><a href="/providers/graham-king-md" target="_self" title="Opens in same window.">Graham King, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Community fitness outreach programs</li> </ul>M.D.<p>I enjoy caring for the health needs of families from prenatal care and pediatrics to adult medicine, and specialize in women's health and reproductive health. I focus on listening and hearing my patients, and forming partnerships with them in delivering their care.</p> <p>I am married to an elementary school teacher with four energetic boys who are active in community, school and sports. I enjoy playing guitar and piano, writing educational blogs and practicing healthful living. </p> <p>I am an 80s rock superfan and love going to concerts with my family and friends. I also enjoy Vikings, Twins, Wild and Maverick sports.</p><p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Mercy Hospital</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Sutter Health Family Medicine Residency Program</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Family Medicine</li> <li>Mayo Clinic Quality Fellow, Bronze Level</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Medical Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>King<img src="/-/media/shared-files/images/medical-professionals/full/mankato/graham-king-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=78048D61A3A60EF1DF00C06F2F6CCBEE" alt="Graham King MD" width="280" height="280" DisableNVelocity="true" />{46521252-3F34-48F2-80D2-338AA6DD4C22}Graham<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14899019Graham King, M.D.1<img src="/-/media/national-files/images/hometown-health/2023/two-people-sitting-on-dock.jpg?h=370&iar=0&w=660&sc_lang=en&hash=318C9C2E98B8D2CA34D1EF8366DE1A58" alt="Two people sitting on dock" width="660" height="370" DisableNVelocity="true" />Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Lung CancerLung cancer is a type of cancer that begins in the lungs. It is the leading cause of cancer deaths in the U.S., among both men and women. Lung cancer claims more lives each year than do colon, prostate, ovarian and breast cancers combined. <br/><br/>Dawn Haller4/19/2021Breastfeeding is a learning experience for mother and baby. It's a natural activity, but it takes practice. Get answers to some of your most-asked questions. Breastfeeding 101: Tips for new moms<p>As a lactation specialist, I see many new moms who are anxious about breastfeeding, but want to give their baby the best start. And breastfeeding is one of the best things mothers can do to give their infant a strong start in life.</p> <p>Human milk is the perfect food for babies. It decreases their risk for asthma, ear infections, obesity, Type 1 diabetes, stomach infections and sudden infant death syndrome. It's good for moms, too, reducing their risk of breast and ovarian cancer, Type 2 diabetes and high blood pressure.</p> <p>Breastfeeding is a learning experience for mother and baby. It's a natural activity, but it takes practice, which requires time and patience.</p> <p>Feeding sessions can take 30 minutes or longer, especially in the beginning. New moms need to remember that the process will get easier and babies will get more efficient at nursing.</p> <p>During pregnancy, a woman's health care provider will talk about breastfeeding, but at about 28 weeks, that conversation becomes more detailed, giving the mother-to-be an opportunity to ask questions and consider what she'd like to do. Prenatal breastfeeding classes also are available, which provide excellent resources for the expectant mother and her support person.</p> <p>Pregnant women who opt for breastfeeding are now being given instruction and shown how to hand-express the first milk (colostrum) once a day, starting at 37 weeks, to jump-start flow and supply. Any colostrum that's collected can be frozen and brought to the hospital at delivery so the baby can start on their mother's milk right away, rather than formula, until the mom's milk comes in and supplementation is necessary. This has been exciting for new moms and seems to have really helped support their breastfeeding journey.</p> <h3>During consultations and classes, here are the questions new mothers most often ask and the answers:</h3> <h4>When will I start producing milk?</h4> <p>A mother's milk doesn't come in immediately after delivery. It can take three to five days postpartum for this to happen. Those first few days, mothers produce colostrum, which provides protective antibodies and helps the baby's digestive system develop. By starting with this small amount of colostrum, the baby gets time to coordinate sucking, swallowing and breathing at the same time.</p> <h4>How do I know if I'm producing enough milk?</h4> <p>Most moms will make enough breast milk with no problems. To make sure, they should monitor baby's wet and soiled diapers. Babies who get enough to eat will go through five to six diapers a day once their mother's milk fully comes in. Also, their pediatrician will check the baby's weight regularly.</p> <h4>How do I know I'm doing it right?</h4> <p>I've found that moms just need reassurance. They can ask their health care provider or consult with a breastfeeding specialist or public health nurse. These specialists can check that mom and baby are positioned comfortably and assess the latch on the breast. They also can answer any questions. Learning to breastfeed can feel overwhelming in the beginning, but we're fortunate to have so many resources who are here to help you set and reach the goals best for you and your baby.</p> <h4>How will I know when my baby is hungry?</h4> <p>Newborns need to eat at least eight to 12 times during a 24-hour period. Watch your baby, not the clock. Babies give cues when they're hungry. These include rooting from side to side, putting their hands up to their mouth, and searching for a breast or nipple. You'll quickly learn to recognize these cues. Crying is the last sign of hunger, so it's important to try to feed before crying starts. It can be difficult to calm a crying baby and get them latched.</p> <h4>What if I need to go back to work?</h4> <p>Work is a reality for most women, but that doesn't mean once you go back that you have to stop breastfeeding. Workplaces are supportive of breastfeeding, and laws allow you to pump at work in an appropriate space ― not a bathroom. There are wonderful breast pumps available and most insurance covers them. We can help make sure you have a prescription for a breast pump when you leave the hospital. There are so many tools and support systems for moms to reach their breastfeeding goals.</p> <p>Breastfeeding doesn't have to be all or nothing. You can determine what works best for you and your baby. You can choose to do a combination — just breastfeeding when you're at home and giving baby formula when you're not. It's also up to you how long you breastfeed, whether it's a few months or more than a year.</p> <p>The most important goal is for baby to be fed. We want new moms to feel they have the tools and resources they need to feed their baby and enjoy the process. We're here to help make that happen.</p> <p><em><a href="/providers/amy-newman-np" target="_self" title="Opens in same window.">Amy Newman</a> is a nurse practitioner and lactation consultant in <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a> and <a href="/locations/austin" target="_self" title="Opens in same window.">Austin</a>, Minnesota.</em></p><ul> <li>Infertility evaluation and treatment</li> <li>Obstetrics and gynecology</li> <li>Women's health</li> </ul>C.N.P.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, Mankato State University</li> <li>Master's degree, Nursing, Drexel University</li> </ul> <p><strong>Certification</strong></p> <ul> <li><strong></strong>Women's Health Care Nurse Practitioner</li> </ul>Newman<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/amy-newman-np.jpg?h=280&iar=0&w=280&hash=8C0CE715CA21AD70241D252B63EF15F0" alt="Amy Newman NP" width="280" height="280" DisableNVelocity="true" />{A33DD384-8A00-4D3E-8649-4F9A81B8BC3B}Amy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13010603Amy Newman CNP1{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}<img src="/-/media/national-files/images/hometown-health/2021/mom-holding-baby-as-dad-cooks.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0C9DCF0B0E82F12EDB13E1FE8E0DC2D8" alt="Mom holding baby as dad cooks" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller12/6/2022Studies show that feeling grateful improves health, but the brain is designed to problem-solve rather than appreciate. Learn how to reap the benefits of gratitude with a daily activity.Can expressing gratitude improve your mental, physical health?<p>Expressing gratitude is associated with a host of mental and physical benefits. Studies have shown that feeling thankful can improve sleep, mood and immunity. Gratitude can decrease <a href="/topics/depression" target="_self" title="Opens in same window.">depression</a>, anxiety, difficulties with chronic pain and risk of disease.</p> <p>If a pill that could do this, everyone would be taking it. Your brain is designed to problem-solve rather than appreciate. You often must override this design to reap the benefits of gratitude.</p> <h2>What's the right amount of gratitude?</h2> <p>Simply stated, gratitude should be practiced daily — just as you'd take that magic pill if it existed. Try starting your day by thinking of someone you're grateful for as soon as you wake up. It could be appreciating a friend who sends you funny texts, a teacher who recognizes your child's gifts, or the barista who hands you your coffee and shares friendly conversation. Later, thank that person with a text, note or kind word when you see the person.</p> <h2>Behavior changes biology</h2> <p>Remember that behavior changes biology. Positive gestures benefit you by releasing oxytocin, a hormone that helps connect people. Some people call it the love hormone.</p> <p>You'll also benefit the person on the other end of the gesture. After all, who doesn't like to be thanked for their efforts or just for being who they are? Sharing kindness can make you healthier and happier.</p> <h2>Track your gratitude</h2> <p>Another idea is to keep a gratitude journal. Set aside some time during your day, perhaps while attempting to relax your mind before sleep. Think back on your day and write down the things that went right. Maybe your spouse took care of a household repair, you heard your favorite song on the radio or you saw a double rainbow. Try writing about the many blessings you may have taken for granted, such as having clean water or having certain abilities.</p> <p>Our lives are full of reasons to feel thankful. Sometimes we need to remember to notice them.</p> <p>Consider joining Mayo Clinic Health System's <a href="/wellness/gratitude" target="_self" title="Opens in same window.">Discover Gratitude program</a>. The virtual month-long program consists of daily journaling about thankfulness, mindfulness and kindness on journal sheets. Acknowledging gratitude and being mindful support a positive shift to improve your mental well-being and health.</p> <h3>Read more about gratitude and kindness:</h3> <ul> <li><a href="/hometown-health/speaking-of-health/the-art-of-kindness" target="_self" title="Opens in same window.">The art of kindness</a></li> <li><a href="/hometown-health/speaking-of-health/recharge-with-planned-mental-health-day" target="_self" title="Opens in same window.">Recharge with a planned mental health day</a></li> <li><a href="/hometown-health/speaking-of-health/kindness-in-action-brings-healthy-rewards" target="_self" title="Opens in same window.">Kindness in action brings healthy rewards</a></li> <li><a href="/hometown-health/speaking-of-health/how-to-create-happiness" target="_self" title="Opens in same window.">How to create happiness</a></li> </ul> <p><a href="/providers/amanda-logan-cnp" target="_self" title="Opens in same window."><em>Amanda Logan</em></a><em> is a nurse practitioner in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><ul> <li>Effective hydration for maturing, dehydrated skin, and collagen building and maintenance</li> <li>Pharmacogenomics</li> <li>Skin care for all ages</li> <li>Using food as medicine for healthy gut, weight loss, and improving fatigue and inflammation</li> </ul>APRN, C.N.P.<p> I like to work with you and want your input. I want to know how we can work together to help you live your best life. Everyone is different and it is in the uniqueness that we can find solutions that are tailored to you. You are the captain of your ship, and I am your navigator. I will help guide and show you your options, but it is you who will ultimately decide your path.</p> <p>I will be open and honest when I see something that may be problematic, need further investigation or could use improvement. I am not opposed to alternative therapies; however, just as with anything you put in the body, even natural therapies have side effects and consequences that should be monitored. I am a big fan of mindfulness, meditating, gratitude, exercise and healthy eating as a basic foundation to good health. </p> <p>I am an avid reader. I read something related to the medical field at least daily, as well as something to stretch the imagination and keep my sense of childlike wonder. I am a huge Harry Potter fan and not ashamed to admit it. Some of my other favorite authors are Jeff Wheeler, Katherine Arden, Kate Quinn and countless others. I'm a huge Simpsons fan, and if I could guess what I was in a past life, it would have to be a dog. I love animals in general, but the best would have to be the dog. How better the world would be if we were all a little more like a dog.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Bradley University</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul> <p class="telerik_paste_container" style="border-width: 0px; position: absolute; overflow: hidden; margin: 0px; padding: 0px; left: 3px; top: 66px; width: 1px; height: 1px;"> </p>Logan<img src="/-/media/shared-files/images/medical-professionals/full/mankato/amanda-logan-cnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=855113749ECDCE27DD0FF87769EE15A9" alt="Amanda Logan, C.N.P." width="280" height="280" DisableNVelocity="true" />{3D39AC94-41D4-46AA-9E8E-885783F8246E}Amanda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12858811Amanda Logan, C.N.P.1<img src="/-/media/national-files/images/hometown-health/2022/hugging-couple-holding-flowers.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BB405BE3954D345F0100298E9FA185A2" alt="Hugging couple holding flowers" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller4/19/2021Some seasonal allergy symptoms are similar those associated with COVID-19. Know the difference and when to seek medical care.Combating allergies, asthma during COVID-19<p>In many parts of the U.S., spring is in full bloom. And with the arrival of spring comes an increase in <a href="/hometown-health/speaking-of-health/say-goodbye-to-springtime-allergies" target="_self" title="Opens in same window.">seasonal allergies</a>, often due to pollen produced by trees. Given the COVID-19 pandemic, many people have questions regarding how to differentiate between symptoms caused by environmental allergens versus the COVID-19 infection.</p> <p>COVID-19 is a viral illness that can present with fever; headache; nasal congestion; loss of sense of smell and taste; coughing; wheezing; shortness of breath; or cardiac, gastrointestinal or neurologic manifestations. Symptoms can range widely, from mild to severe.</p> <p>Most people may have heard the term allergic rhinitis, which can affect millions of people. This condition occurs when a person's immune system reacts to a foreign substance, such as pollen or pet dander. Typical seasonal allergy symptoms include itchy, watery eyes; itchy, runny nose; sneezing; nasal congestion; or postnasal drip.</p> <p>Though certain symptoms can overlap, allergies differ from COVID-19 with respect to the sudden onset of illness and symptoms. COVID-19 symptoms tend to come on quickly and worsen. Though you might experience some of the same symptoms with a cold or other virus, COVID-19 symptoms include fever, shortness of breath, difficulty breathing and potentially some gastrointestinal upset. With allergic rhinitis, patients would not have a fever, which is a COVID-19 symptom.</p> <p>For patients with allergies, medications and a change of scenery can improve symptoms. Having seasonal allergies does not put you at greater risk of catching COVID-19.</p> <p>If you have known allergies, it is important to know your triggers and make accommodations, especially given the ongoing pandemic. For example, if you are allergic to oak tree pollen, but you have taken to running outdoors versus in a gym, you may want to reduce your mileage and plan to shower immediately after you complete your exercise. If you know dust is a trigger for your allergies, be mindful to adjust your chore schedule to vacuum or mop more often.</p> <p>Also, continue to use your medications as prescribed. For effectiveness, make sure you're <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-combat-allergies-like-a-pro-by-learning-how-to-use-your-nasal-spray-properly/" target="_blank" title="Opens in a new window.">using your nasal sprays properly</a>. Avoid spraying your septum or nasal bone, which can thin the skin and cause bleeding. Rather, tilt the head down, shake the bottle and then aim toward the ear. Spray and sniff in slowly. Then shake the bottle and repeat in the other nostril.</p> <p>Also remember to wipe the nozzle down after each use and not share bottles with anyone else.</p> <p>If you find your current over-the-counter allergy medication is not working as effectively as you'd like, consider switching brands for a short time. Oftentimes, your body can build up a tolerance and the medication may become less effective at controlling your symptoms. Switching to another brand for a few weeks may help.</p> <p>If your symptoms worsen and you have concerns that you may have contracted COVID-19, you should contact your health care provider.</p> <p><em><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/biographies/bhasin-arveen-k-m-d/bio-20055626" target="_blank" title="Opens in a new window.">Arveen <span class="RadEWrongWord" id="RadESpellError_1">Bhasin</span>, M.D.</a>, is an <a href="/services-and-treatments/immunology" target="_self" title="Opens in same window.">Allergy and Immunology</a> physician at Mayo Clinic in Jacksonville, Florida.</em></p> <p><em>Information in this post was accurate at the time of its posting. Due to the fluid nature of the COVID-19 pandemic, scientific understanding, along with guidelines and recommendations, may have changed since the original publication date.</em></p><img src="/-/media/national-files/images/hometown-health/2021/blowing-nose-or-sneezing-into-tissue.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D2102D8AFD2430BC4AB54F7E7623D515" alt="Blowing nose or sneezing into tissue" width="660" height="370" DisableNVelocity="true" />Allergy and AsthmaOur allergists provide care for your allergies, asthma and conditions that affect the immune system's ability to defend the body against foreign or abnormal cells. The main treatment goal is your satisfaction when your condition is under control and quality of life is improved.COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),COVID-19 VaccineVaccines help your body build up the ability to fight off a virus. A vaccine may not prevent you from getting the COVID-19 virus. But if you do get it, the vaccination may keep you from becoming seriously ill. Or it may keep you from developing complications due to the illness. Infectious DiseasesInfectious diseases are disorders caused by organisms — such as bacteria, viruses, fungi or parasites. Many organisms live in and on our bodies. They're normally harmless or even helpful, but some organisms under certain conditions may cause disease.Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.Dawn Haller5/1/2023Increasing awareness of autism spectrum disorder aims to bring an understanding of autism and inspire a kinder, more inclusive world. Learn about the signs of autism and when to seek care.Could my child have autism spectrum disorder?<p>Autism spectrum disorder is a developmental condition that alters a person's ability to communicate and interact. Diagnosing <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/autism-spectrum-disorder/symptoms-causes/syc-20352928" target="_blank" title="Opens in a new window.">autism spectrum disorder</a> early can improve quality of life and better access to <a href="/hometown-health/speaking-of-health/autism-treatments-and-therapies" target="_self" title="Opens in same window.">early intervention</a> services. By recognizing the early signs and symptoms, you can get your child the help they need to learn, grow and thrive.</p> <h2>Autism spectrum disorder symptoms</h2> <p>Some children show signs of autism spectrum disorder in early infancy, such as reduced eye contact, lack of response to their name or indifference to caregivers. Others develop normally for the first few months or years of life, but then there are signs of decreased emotional responses, aggression or loss of skills previously acquired with motor movement or language. These signs usually appear by age 2.</p> <p>Each child with autism spectrum disorder has a unique pattern of behavior and severity level — from low-functioning to high-functioning. The child may or may not have a language delay or intellectual disability.</p> <p>Some children with the disorder have difficulty with learning and language, and others may have signs of lower-than-normal intelligence. Other children have normal-to-high intelligence. They learn quickly, yet have trouble communicating and applying what they know in everyday life, particularly in social situations. Although the symptoms identified may vary, clinical diagnosis is based on autism spectrum disorder diagnostic criteria to differentiate and determine symptom severity.</p> <h2>Social communication, interaction with autism</h2> <p>A child with autism spectrum disorder may have problems with <a href="/hometown-health/speaking-of-health/helping-your-childs-education-through-an-iep-or-504-plan" target="_self" title="Opens in same window.">communication skills</a> and social interaction.</p> <h3>These signs may include:</h3> <ul> <li>Appearing to not understand simple questions or directions.</li> <li>Failing to respond to their name or appearing not to hear you at times.</li> <li>Having difficulty recognizing nonverbal cues, such as interpreting other people's facial expressions, body postures or tone of voice.</li> <li>Having poor eye contact and lacking facial expression.</li> <li>Inappropriately approaching a social interaction by being passive, aggressive or disruptive.</li> <li>Not being able to start a conversation or keep one going.</li> <li>Not expressing emotions or feelings and appearing unaware of others' feelings.</li> <li>Not pointing at or bringing objects to share an interest and struggling to ask for help with tasks.</li> <li>Not speaking, having delayed speech or losing previous ability to say words or sentences.</li> <li>Repeating words or phrases verbatim that are out of context or don't make sense to the conversation.</li> <li>Speaking with an abnormal tone or rhythm, and using a sing-song voice or robot-like speech.</li> <li>Struggling to understand jokes and sarcasm.</li> <li>Resists cuddling and holding, and seems to prefer playing alone.</li> </ul> <h2>Patterns of behavior</h2> <p>A child with autism spectrum disorder may have limited, repetitive behavior patterns, interests or activities.<strong> </strong></p> <h3>These signs may include:</h3> <ul> <li>Being fascinated by details of an object, such as the spinning wheels of a toy car, but not understanding the overall purpose or function of the object.</li> <li>Being unusually sensitive to light, sound or touch, yet being indifferent to pain or temperature.</li> <li>Developing specific routines or rituals, and becoming upset at the slightest change.</li> <li>Fixating on an object or activity with abnormal intensity or focus.</li> <li>Having problems with coordination or has odd movement patterns, with odd, stiff or exaggerated body language.</li> <li>Not engaging in imitative or make-believe play or cooperative play with other children.</li> <li>Performing repetitive movements, such as hand-flapping, rocking or spinning.</li> <li>Performing activities that could cause self-harm, such as biting or head-banging.</li> <li>Wanting only to eat few, specific foods, or refusing foods with a certain texture.</li> </ul> <p>Some children with the disorder become more engaged with others and show fewer disturbances in behavior as they mature. Even with a diagnosis of autism, higher-functioning individuals may lead normal or near-normal lives. However, people with more significant impairment continue to have difficulty with language or social skills, and the transition to the teen years can bring worse behavioral and emotional problems.</p> <h2>When to seek help</h2> <p>If you're concerned about your child's development or you suspect that your child may have autism spectrum disorder, discuss this with your health care team. The symptoms associated with the disorder also can be linked with other developmental disorders that can be evaluated by a health care professional.</p> <h3>Your health care team may recommend developmental tests if your child doesn't:</h3> <ul> <li>Babble or coo by 12 months.</li> <li>Gesture, such as point or wave, by 14 months.</li> <li>Loses language skills or social skills at any age.</li> <li>Mimic sounds or facial expressions by 9 months.</li> <li>Play make-believe or pretend by 18 months.</li> <li>Respond with a smile or happy expression by 6 months.</li> <li>Say single words by 16 months.</li> <li>Speak two-word phrases by 24 months.</li> </ul> <p><a href="/providers/ashley-holland-do" target="_self" title="Opens in same window."><em>Ashley Holland, D.O.</em></a><em>, sees patients in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Cognitive neurology/neuropsychiatry for children and adults with a focus on diagnosis, management and treatment of neurologic issues with psychiatric comorbidities which can include dementia syndromes, intellectual disability, and genetic syndromes, and autism spectrum disorder.</li> </ul>D.O.<p>I provide high-quality specialty psychiatric services with the support of such a fabulous organization. Northwest Wisconsin is such a beautiful area with wonderful people, and I enjoy serving the community in every capacity I can.</p> <p>In my free time, I enjoy all types of outdoor activities and spending time with my family, which includes my young children and two dogs.</p><p><strong>Education</strong></p> <ul> <li>Des Moines University College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Psychiatry, Maine Medical Center</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Child and Adolescent Psychiatry, University of Massachusetts</li> <li>Neuropsychiatry/Cognitive Neurology, University of Massachusetts</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Psychiatry, American Board of Psychiatry and Neurology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Child and Adolescent Psychiatry</li> <li>American Medical Association</li> <li>American Neuropsychiatric Association</li> <li>American Psychiatric Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Psychiatry, Mayo Clinic College of Medicine and Science</li> </ul>Holland<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/ashley-holland-do.JPG?h=280&iar=0&w=280&sc_lang=en&hash=7E7B63A5C3437B6B7140CA75A45E94CE" alt="Ashley Holland, D.O." width="280" height="280" DisableNVelocity="true" />{B057D720-A165-4F91-A49D-EC778E53CF6A}Ashley<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21357072Ashley Holland, D.O.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{84749020-F092-4F95-A217-669CCCD77721}|{F43164BF-0164-44CF-83E6-DA8DAB5D2B18}<img src="/-/media/national-files/images/hometown-health/2021/playing-with-toy-cars-and-trucks.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A93989F2B6B274C43CBB2B887809126B" alt="Playing with toy cars and trucks" width="660" height="370" DisableNVelocity="true" />AutismAutism is one of a group of serious developmental problems called autism spectrum disorders that appear in early childhood — usually before age 3. Though symptoms and severity vary, all autism spectrum disorders affect a child's ability to communicate and interact with others.<br /><br /><br/><br/>While there is no cure for autism, intensive, early treatment can make a big difference in the lives of many children with the disorder.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller4/28/2021Many people associate Parkinson's disease with tremors or shaking hands. While these are common symptoms, find out about other early symptoms.Early symptoms of Parkinson's disease<p><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/parkinsons-disease/symptoms-causes/syc-20376055" target="_blank" title="Opens in a new window.">Parkinson's disease</a> is a progressive disease of the nervous system that affects movement. Approximately 1 million people in the U.S. are living with the disease. This year, about 60,000 more will be diagnosed with Parkinson's disease.</p> <p>Many people associate Parkinson's disease with tremors or shaking of their hands. While this is a common symptom, other important symptoms include stiffness of muscles and slowing of movement.</p> <p>Symptoms of Parkinson's disease usually start on one side of the body. They usually remain worse on that side even after symptoms begin to affect both sides.</p> <p>The early signs and symptoms are different for each person. The symptoms may be mild enough to go unnoticed for months or years.</p> <h4>Here are early symptoms that can raise concern for Parkinson's disease:</h4> <ul> <li><strong>Smaller handwriting</strong><br /> The act of writing becomes slower, letters become smaller and the words crowd together.</li> <li><strong>Tremors</strong><br /> This usually begins in one limb, often the hands or fingers. Tremor appears when the hand is resting. It stops when the hand is active.</li> <li><strong>Muscle stiffness</strong><br /> This may occur in the arms or legs, usually on the same side as the tremor.</li> <li><strong>Slowing of movement</strong><br /> This is perhaps the most important early symptom of Parkinson's disease. Patients often complain of being weak when in fact they are slow. Slowed movements can make simple tasks difficult and time-consuming. Steps become shorter. It may be difficult to get out of bed or off a chair. Simply buttoning buttons or putting on a coat becomes a task.</li> <li><strong>Stooped posture</strong><br /> Friends and love ones may notice that a hunched or stooped posture when standing.</li> <li><strong>Lack of facial expression</strong><br /> The face may show little or no expression, even when feeling happy or sad.</li> <li><strong>Decreased arm swing</strong><br /> Family members may observe that one arm swings less on one side when walking.</li> <li><strong>Soft or low voice</strong><br /> Again, it is family members or friends who may ask one to speak louder. The speech may be more of a monotone without the usual inflections.</li> </ul> <p>It is the combination of several symptoms that would raise suspicion for Parkinson's disease. A single symptom is not enough to make a diagnosis of Parkinson's disease.</p> <p>It is important to talk with your health care provider if you have any of the symptoms associated with Parkinson's disease. This is to properly diagnose the condition and rule out other conditions with similar symptoms.</p> <p><em><a href="/providers/leonardo-fugoso-md" target="_self" title="Opens in same window.">Leonardo Fugoso, M.D.</a>, is a <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">neurologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em> </p><ul> <li>Movement disorders, such as Parkinson’s disease</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Far Eastern University, Institute of Medicine in Manila, Philippines</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Neurology, State University of New York, Health Science Center</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Movement disorders and clinical motor physiology, Neurological Institute of New York, NY – Presbyterian Medical Center</li> </ul> <p><strong>Membership</strong></p> <ul> <li>Diplomate, American Board of Psychiatry and Neurology</li> </ul>Fugoso<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/leonardo-fugoso-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=E4BD9864F4EA47733419860F98D53ECE" alt="Leonardo Fugoso, M.D." width="280" height="280" DisableNVelocity="true" />{B0AF9EF9-07BD-46CF-918A-763C5D08B306}Leonardo<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15963659Leonardo Fugoso, M.D.1<img src="/-/media/national-files/images/hometown-health/2021/writing-in-notebook.jpg?h=370&iar=0&w=660&sc_lang=en&hash=86247C2DC10DF78DAD6E9FADA1C86200" alt="Writing in notebook" width="660" height="370" DisableNVelocity="true" />Dawn Haller4/9/2021Spring is a wonderful time to get outside and be active. Here's some tips to ensure your family is safe while enjoying the outdoors.Get healthy, stay safe outside in spring<p>With longer daylight and birds returning from winter retreats, we welcome spring and say goodbye to winter. Playing outside is an important part of childhood. It encourages curiosity and physical activity, promotes children's development and social skills, and gives your kids a greater appreciation of nature. However, an accident outside can ruin a beautiful spring day and potentially lead to injuries.</p> <h3>Follow these safety tips to maximize fun family activities when outside this spring season:</h3> <h4>Dealing with stinging and other insects</h4> <p>Warmer temperatures bring out all types of flying and crawling insects for your kids to discover. While some are cool to explore, others can be dangerous. So proceed with caution when exploring this season. Make sure you are using the appropriate insect repellant and wearing proper outdoor clothing. The insects responsible for most stings include yellow jackets, paper wasps, hornets, honeybees and fire ants. Learn to recognize and avoid these insects.</p> <p>These insects generally do not attack when there is no perceived danger. However they are territorial, and will become aggressive when their territory is invaded. Yellow jackets may sting multiples times. Hornets release a large amount of venom with each sting. Regardless of where it is coming from, a sting can be painful and life-threatening.</p> <p>If you are stung, make sure to leave the area immediately to prevent further attack. Remove the stinger with a quick scrape of a fingernail or credit card edge. Stinging may cause redness, swelling, itching or discomfort. Wash the sting site with soap and water. Then apply cold compresses. You also may use antihistamines or calamine lotion to treat site reaction.</p> <p>Seek immediate medical help if your child has tightness in the chest, difficulty breathing, swelling of the tongue, hoarse voice, dizziness, nausea or a loss of consciousness. Use an injectable dose of epinephrine (EpiPen) if available. If your child has a previous known allergic reaction, make sure to carry an EpiPen with you at all times.</p> <h4>Watch for concussion symptoms</h4> <p>Springtime means new and fun sport activities for your kids. It's important that you learn about concussion symptoms before they start sports this spring. Make sure that your kids are using appropriate sport gear for safety and to prevent injuries.</p> <p>A concussion is a mild traumatic brain injury that is caused by a blow to the head that alters the way your child's brain functions.</p> <h5>These are a few of the common symptoms of a concussion:</h5> <ul> <li>Temporary loss of consciousness</li> <li>Headache or a feeling of pressure in the head</li> <li>Confusion or feeling as if in a fog</li> <li>Amnesia surrounding the traumatic event</li> <li>Dizziness or "seeing stars"</li> </ul> <p>Some symptoms of concussions may be immediate and others may be delayed in onset by hours to days after injury. It also is important to be alert for symptoms that worsen over time. Concussion is a serious condition that can be life-threatening. However, with proper treatment, most kids recover with no long-term effects. Seek immediate care when your child develops these symptoms, or his or her behavior changes after an injury.</p> <h4>Make bicycle safety routine</h4> <p>Bicycles are a fun way for everyone to exercise in warmer weather. Check that every rider has a bicycle helmet that properly fits before you get the bikes out of winter storage. Each helmet should have a durable outer shell and polystyrene liner. It should sit low and level on your forehead. Take the time to adjust all straps so it fits securely. To ensure helmets are well-fitted, you should only be able to place one finger between your chin and the helmet straps. A helmet that moves with head movements should be readjusted.</p> <p>Parents should model good behaviors and wear a helmet when they ride. Do not use helmets that have been in an accident, even if they appear to be undamaged. Avoid nighttime biking.</p> <p>Remind your kids that riding with the flow of traffic not only is recommended — it's the law. Also, they should stop at all stop signs and check for traffic before turning. Ensure that your bicycle is functioning properly before setting out to ride.</p> <h4>Don't forget the sunscreen</h4> <p>Spring's sun rays can be surprisingly intense, especially if you have been indoors for most of the winter. Don't forget to wear sunscreen, a hat and sunglasses when outside. Sunscreen should have a sun protection factor, or SPF, of 30 or higher. Apply sunscreen on all exposed body areas. Use sunscreen on cloudy days, in the shade and especially when in or near water. Remember that the sun's rays are strongest during the midday, so keep children out of the sun during this time. Wear lightweight, light-colored clothing.</p> <p>With the warmer weather, sun and outdoor activities also comes the risk for dehydration leading to heat exhaustion or heatstroke. So make sure you and your kids drink plenty of water, even if they are not thirsty, and find shade on those sweltering days. When your child develops signs of dehydration or heat exhaustion, stop whatever activity he or she is doing, cool the child down and encourage fluids. If your child does not improve or show signs of heatstroke, seek help.</p> <h5>Some signs and symptoms of heatstroke to watch for include:</h5> <ul> <li>Clammy, pale or flushed skin</li> <li>Confusion, agitation or irritability</li> <li>Dizziness</li> <li>Dry mouth</li> <li>Fatigue</li> <li>Headache</li> <li>Lack of tears with cries</li> <li>Muscle cramps</li> <li>Nausea or vomiting</li> <li>Rapid breathing</li> <li>Rapid heart rate</li> </ul> <h4>Take a walk on the wild side</h4> <p>Hiking is a great way to get exercise, as well as explore the best sights and sounds within and around your community. A quick trip to a local park or trail is great for weekdays, but try venturing out further on weekends by visiting a new community. See a list of regional hiking trails to try with your family this spring. Make sure to wear proper footwear and clothing. Finally, don't forget to pack water and a small first-aid kit, and stay on marked trails.</p> <p><em><a href="/providers/aicha-katty-np" target="_self" title="Opens in same window.">Aicha Katty</a> is a nurse practitioner in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em> </p><ul> <li>Community/public health</li> <li>Mental health and wellness</li> <li>Women’s health</li> </ul>D.N.P.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, The College of St. Scholastica</li> <li>Doctor of Nursing Practice, Winona State University</li> </ul> <p><strong>Internships</strong></p> <ul> <li>Allina Health, Cambridge, Minnesota</li> <li>Fairview Health Services, Woodbury, Minnesota</li> <li>Allina Health, Richfield, Minnesota</li> <li>Apple Valley Medical Center, Apple Valley, Minnesota</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Family Nurse Practitioner, American Academy of Nurse Practitioners</li> <li>Public Health Nurse</li> <li>Psychiatric Mental Health Nurse Practitioner, American Psychiatric Nurses Association</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Nurse Practitioners</li> <li>American Psychiatric Nurses Association</li> <li>Minnesota APRN Coalition</li> <li>Minnesota Board of Nursing</li> <li>Sigma Theta Tau International Honor Society of Nursing</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Katty<img src="/-/media/shared-files/images/medical-professionals/full/owatonna/aicha-katty-np.JPG?h=280&iar=0&w=280&sc_lang=en&hash=F6C5BE407BB09E4A03DFAA2EEC73C1B7" alt="Aicha Katty NP" width="280" height="280" DisableNVelocity="true" />Aicha<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21597332Aicha Katty DNP1<img src="/-/media/national-files/images/hometown-health/2021/kids-kicking-soccer-ball.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F7B82B06A4D18F93ABBE09B6DE1CA07D" alt="Kids kicking soccer ball" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Dawn Haller4/9/2021Grocery stores are stocked with many foods and beverages — some healthy, others not so much. Learn how nutrient-dense foods can help you make every bite count.Make every calorie count with nutrient-dense foods<p>With grocery stores stocked with so many foods and beverages, consumers have an almost bewildering array of options to choose from. Some are healthy, others not so much. When making choices, look for foods and beverages that provide the best nutrient bang for your buck. These items provide the most amount of nutrients in relation to their calorie content. In other words, they are nutrient dense. The federal government's new <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://dietaryguidelines.gov/" target="_blank" title="Opens in a new window.">Dietary Guidelines</a> emphasize how nutrient-dense foods can help you make every bite count.</p> <p>What are nutrients? They include carbohydrates, proteins or fats, as well as other essential substances that promote growth, provide energy and maintain health. Nutrients are used by many systems of our body to keep them functioning at optimum levels.</p> <p>Nutrient-dense foods often are lower in calories compared to other foods with fewer nutrients. For example, fruits, vegetables, whole grains, lean meats, nuts, beans, seeds and certain oils are all considered nutrient dense.</p> <p><strong>They include one or more of nutrients including:</strong></p> <ul> <li>Vitamins A, B, C, D, E and K</li> <li>Calcium</li> <li>Iron</li> <li>Fiber</li> <li>Magnesium</li> <li>Potassium</li> <li>Other minerals</li> </ul> <p>The calories in foods with few healthful nutrients often are referred to as empty calories. Some empty-calorie or low-nutrient foods are potato chips, white bread and fruit snacks, while a baked potato, whole-grain bread and fresh fruits are nutrient dense.</p> <h2>Tips for making nutrient-dense choices</h2> <p>Aside from fresh fruits and vegetables, packaged and frozen items also can be nutrient dense. To find out, check the Nutrient Facts label on the side of the container. The label identifies nutrients in the product and how much of each that a serving contains, along with calories per serving. Even though some foods, such as nuts, seeds and oils, are nutrient dense, they may contain high amounts of healthy fats, which add extra calories to your diet. That's where the Nutrition Facts label can help, too, by describing the size of a serving.</p> <p>Other resources for consumers are healthy foods symbols, such as the red heart indicating whole grain, which quickly help you identify foods that are heart healthy. You also can learn more about nutrient-dense foods online, such as <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.fda.gov/food/food-labeling-nutrition/raw-fruits-poster-text-version-accessible-version" target="_blank" title="Opens in a new window.">fruits</a>, <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-vegetables" target="_blank" title="Opens in a new window.">vegetables</a> and <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.fda.gov/food/food-labeling-nutrition/nutrition-information-cooked-seafood-purchased-raw" target="_blank" title="Opens in a new window.">seafood/fish</a>.</p> <h3>Making nutrient-dense foods part of everyday meals</h3> <p>It's one thing to know what a nutrient-dense food is, it's another to know how to work it into your everyday meals and snacks. One way to start is with your favorite meal of the day and add one nutrient-dense food.</p> <h4>Here are some easy meal ideas: </h4> <ul> <li><strong>Breakfast</strong> <ul> <li>Whirl up a smoothie of nonfat milk and frozen fruit in the blender.</li> <li>Smear a whole-wheat bagel with low-fat cream cheese.</li> <li>Make your own breakfast sandwich by slipping a fried egg onto a toasted, whole-grain English muffin, sprinkle with cheese and zap for a few seconds in the microwave.</li> <li>Add chopped nuts or fresh blueberries to homemade pancakes.</li> </ul> </li> <li><strong>Lunch</strong> <ul> <li>Enjoy your favorite sandwich, but add an apple or orange instead of chips.</li> <li>Toss a salad of greens, grilled chicken, sliced tomatoes and hard-boiled egg, then drizzle with a nonfat dressing.</li> </ul> </li> <li><strong>Snack</strong> <ul> <li>Keep hunger at bay with sliced veggies and dip or hummus.</li> <li>Curb your appetite with a string cheese stick.</li> </ul> </li> <li><strong>Dinner</strong> <ul> <li>Thread marinated chicken breast pieces, green peppers, tomatoes and mushrooms on a skewer and grill.</li> <li>Heat up chili.</li> <li>Make breakfast for dinner with ham and cheese omelets and whole-wheat toast.</li> </ul> </li> </ul> <p>Looking for more help? Consult with a registered dietitian. We'll work with you to develop and use a healthy meal plan customized to your preferences, cultural traditions and budget.</p> <p><em>Anne Harguth is a registered dietitian providing <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">nutrition education and counseling</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2021/dad-and-child-sharing-nutritious-food.jpg?h=370&iar=0&w=660&sc_lang=en&hash=AE7420EA82FF3E5AC898B823BFAB83C5" alt="Dad and child sharing nutritious food" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller3/4/2025Some women wean their baby from breastfeeding early because of breast pain caused by plugged ducts or mastitis. Learn how to prevent these conditions and get tips to manage pain during breastfeeding.Managing plugged ducts, mastitis when breastfeeding<p>The American Academy of Pediatrics recommends infants be exclusively <a href="/hometown-health/speaking-of-health/breastfeeding-101-tips-for-new-moms" target="_self" title="Opens in same window.">breastfed or given only breast milk</a> only for the first six months of life. The group also recommends that continuing breastfeeding as solid foods are introduced, up to and beyond the child's first year or as long as the mother and child desire. Many people desire to exclusively breastfeed their child for six months and plan to continue to breastfeed for one year or more. </p> <p>Breast pain is the most frequently stated reason for early weaning. The longer a person experiences breast pain, the more likely they will wean the baby before they intend to. Immediate intervention and treatment of breast pain is crucial to preserving the breastfeeding relationship, and helping the person and their child continue breastfeeding.</p> <p>Plugged ducts and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/mastitis/symptoms-causes/syc-20374829" target="_blank" title="Opens in a new window.">mastitis</a> are common conditions that can affect up to 1 in 5 people who begin breastfeeding. Both conditions cause pain and discomfort in the breast, which can affect long-term breast milk feeding goals. A plugged duct obstructs milk flow in a portion of the breast, either at the nipple or further back in the ductal system. Mastitis is inflammation and infection of the breast. These conditions happen most often in the first six to eight weeks postpartum, but they can occur at any time during breastfeeding.</p> <h2>Risk factors for plugged ducts, mastitis</h2> <p><a href="/hometown-health/speaking-of-health/too-embarrassed-to-ask-i-just-had-a-baby-whats-wrong-with-my-moods" target="_self" title="Opens in same window.">Stress</a>, fatigue, anemia and a weakened immune system are risk factors for plugged ducts and mastitis.</p> <h3>Additional risk factors for plugged ducts include:</h3> <ul> <li><strong>Inadequate breast emptying</strong><br /> This could be caused by a poor latch or nipple pain, or a baby who is sleepy, tongue-tied or uncoordinated with suck and swallow.</li> <li><strong>Limited time during feedings</strong><br /> This could occur if feedings are rushed or if the person is breastfeeding multiple babies.</li> <li><strong>Missed feedings</strong><br /> Plugged ducts are possible when there is a longer interval between breast emptying when the baby starts sleeping for longer periods, an abrupt weaning or overuse of a pacifier.</li> <li><strong>Pressure on the breast</strong><br /> This could include pressure from fingers during feedings, tight clothing around or on the breast, underwire bras, or pressure from carrying purse or diaper bag, car seat or baby carrier.</li> </ul> <p>Mastitis can be caused by any of these risk factors, in addition to having sore cracked or bleeding nipples, which can serve as an entry point for an infection and possibly lead to a prolonged hospital stay. People with a history of plugged ducts or mastitis also are at an increased risk for a future infection.</p> <h2>Symptoms of plugged ducts, mastitis</h2> <p>Plugged ducts and mastitis can be uncomfortable for people who are breastfeeding. Plugged duct symptoms progress gradually, and can include pain, a hard lump, a warm and painful localized spot or a wedge-shaped area of engorgement on the breast. Mastitis symptoms appear rapidly and include flu-like symptoms such as fever, chills, fatigue and body aches. The pain typically is more intense than a plugged duct, and the person also may notice red streaking on the breasts.</p> <h2>Prevention of plugged ducts, mastitis</h2> <p>You may have heard the saying "An ounce of prevention is worth a pound of cure." That is true for breast pain caused by plugged ducts or mastitis.</p> <h3>To get your breastfeeding relationship with your infant off to its best start — and avoid complications such as mastitis — keep these tips in mind:</h3> <ul> <li>Breastfeed in different positions to allow for more thorough emptying of the breast.</li> <li>Create a frequent feeding schedule and empty each breast completely. With a newborn, this could be eight to 12 feedings in 24 hours.</li> <li>Establish a good latch at every feeding to empty the breast better and prevent damaging the nipple.</li> <li>Use high-quality pure lanolin or lanolin ointment for sore, cracked or bleeding nipples.</li> <li>Wear a well-fitting nursing bra, and avoid underwire bras or tight straps from clothing, bags, purses or infant carriers.</li> </ul> <p>It also may be helpful to <a href="/services-and-treatments/breast-care" target="_self" title="Opens in same window.">meet with a lactation consultant</a> who can provide additional tips and advice on proper breastfeeding techniques.</p> <p>People with frequent plugged ducts may see improvement by taking a supplement called lecithin, which can reduce the "stickiness" of the milk and prevent plugged ducts from occurring. In addition, new research has found that taking probiotics can prevent and decrease the incidence of mastitis and is safe during breastfeeding. Look for a probiotic that contains Lactobacillus fermentum and Lactobacillus salivarius.</p> <h2>Treatment for plugged ducts, mastitis</h2> <p>Most people can unclog a milk duct at home within two days. Continue to breastfeed or pump as much as your baby needs. Don’t feed or pump more than usual because this can put more stress on the ducts and cause even more inflammation.</p> <p>Some of the best ways to clear a clogged milk duct are easily remembered by the acronym B.A.I.T:</p> <ul> <li><strong>Breast rest</strong>: Don’t over massage or overfeed. Decrease production if you have an oversupply</li> <li><strong>Advil</strong>: 800 milligrams (mg) every eight hours for 48 hours</li> <li><strong>Ice</strong>: Apply for 10 minutes at a time while laying on your back. Repeat every 30 minutes</li> <li><strong>Tylenol</strong>: 1,000 mg every 8 eight hours for 48 hours</li> </ul> <p>You can also:</p> <ul> <li>Lightly stroke your breasts using the same motion as if you are petting a cat. Stroke toward the lymph nodes above your collarbone (clavicle) and in your armpits to help drain swelling into your lymphatic system</li> <li>Eat a well-balanced, healthy diet</li> <li>Rest</li> <li>Practice therapeutic breast massage taught by a certified lactation consultant</li> </ul> <p>Treating a plugged duct promptly is essential to prevent further progression, reduce pain and eliminate frustration.</p> <p>A healthcare professional may prescribe antibiotics if a person has mastitis, is acutely ill and the symptoms persist or worsen. Breastfeeding and expressed breast milk feeding are safe and recommended, even with antibiotic therapy.</p> <p><a href="/providers/abbey-rose-cnm-apnp" target="_self" title="Opens in same window."><em>Abbey Rose</em></a><em> is a <a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">certified nurse midwife</a> in <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> in <a href="/locations/tomah" target="_self" title="Opens in same window.">Tomah</a>, Wisconsin.</em></p><ul> <li>Lactation support</li> <li>Postpartum depression management and support</li> </ul>CNM, A.P.N.P.<p>I pursued by master's in midwifery to give women a different option of care. I strive to educate and empower women to take ownership of their health care experience. It is important for me to ask each woman I care for to share with me her story. I want women to be heard in their own voice.</p><p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, Viterbo University</li> <li>Master's degree, Nursing, Frontier Nursing University</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Internation Board Certified Lactation Consultants</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Nurse Midwives (ACNM)</li> <li>American Collete of Obstetricians and Gynecologists (ACOG)</li> <li>Association of Women's Health, Obstetric and Neonatal Nurses (AWHONN)</li> </ul>Rose<img src="/-/media/shared-files/images/medical-professionals/full/tomah/abbey-rose-cnm-apnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A10B8590322E2098992335DE530EC543" alt="Abbey Rose, CNM, A.P.N.P." width="280" height="280" DisableNVelocity="true" />Abbey<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21231567Abbey Rose, CNM, A.P.N.P.1{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2021/baby-resting-on-moms-chest.jpg?h=370&iar=0&w=660&sc_lang=en&hash=00A0E6671F58D77FEA1489AC16F94BC6" alt="Baby resting on mom's chest" width="660" height="370" DisableNVelocity="true" />Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller4/21/2021Most men will experience benign prostatic hyperplasia, or BPH, as they age. Get the basics about this noncancerous condition.Men's health: What's benign prostatic hyperplasia?<p>Most men will experience benign prostatic hyperplasia (BPH), to some degree, as they age. By age 60, about 70% of men show symptoms of BPH. By age 70, that number grows to 80%. Let's start with the basics about this noncancerous condition.</p> <h2>What is the prostate?</h2> <p>The prostate is a walnut-sized gland that lies between the bladder and the penis. Urine flows from the bladder through the prostate to the penis. Inside the prostate, tissue continues to grow throughout a man's life, often blocking the flow of urine from the bladder. This tissue growth is BPH.</p> <h2>What causes BPH?</h2> <p>Prostate growth is normal, and the amount of growth is related to the balance in a man's sex hormones. Because it's part of the normal aging process, not much can be done to prevent BPH. Dietary changes or supplements appear to have minimal effect on this condition.</p> <h2>What are the symptoms?</h2> <p>As the tissue enlarges, a man may experience that his urine stream isn't as strong as it once was. In severe cases, he may not be able to urinate at all.</p> <h3>Symptoms fall into two categories:</h3> <ul> <li><strong>Obstructive</strong><br /> The man's urine stream is weak, and he feels as though he can't empty his bladder. A man may have trouble starting his stream, his stream may start and stop, and he may experience dribbling at the end of urination.</li> <li><strong>Irritative</strong><br /> The bladder gets irritated by the blocked urine, causing more frequent urination and increased urge to urinate ― the "I have to go now" feeling. The need to urinate may wake a man up frequently during the night versus once or twice, which is more normal.</li> </ul> <h2>When should you see a provider?</h2> <p>If symptoms are getting worse or they're bothering you more, then it's time to make an appointment with your primary care provider, who can refer you to a urologist, if necessary. Even minor changes in symptoms could prompt an evaluation.</p> <p>Late symptoms of BPH include urinary tract infections, difficulty or inability urinating, development of bladder stones, kidney damage and even permanent bladder damage. It's important for you to be evaluated if you have any of these conditions.</p> <p>The first line of treatment is making changes to behavior, including avoiding bladder irritants such as caffeine and soda, preventing the bladder from getting too full by urinating every three to four hours during the day, and limiting fluid intake before bedtime. Weight loss and exercise also have been shown to be beneficial.</p> <p><em><a href="/providers/adam-miller-md">Adam Miller, M.D.</a>, is a <a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">urologist</a> practicing in <a href="/locations/albert-lea" target="_self" title="Opens in same window.">Albert Lea</a>, <a href="/locations/austin">Austin</a>, and <a href="/locations/rochester" target="_self" title="Opens in same window.">Rochester</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2021/feet-in-slippers.jpg?h=370&iar=0&w=660&sc_lang=en&hash=7855F3C45B3A3988E682AD9F1683C63C" alt="Feet in slippers" width="660" height="370" DisableNVelocity="true" />Prostate HealthProstate cancer is the most common cancer diagnosed in men. You may have friends or family members who have been diagnosed with prostate cancer, and this may make you wonder about what you can do for prostate cancer prevention.Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Dawn Haller4/15/2021A fast heart rate is common when you're exercising, or feeling excited or nervous. But what's happening when your heart rhythm changes unexpectedly?Racing heart beat? Heart arrhythmia 101<p>A fast heart rate is common when people exercise or are feeling excited or nervous. But what is happening when your heart rhythm changes when you aren't expecting it? That condition is known as heart arrhythmia. Heart arrhythmias, also called heart rhythm problems, occur when the electrical impulses that coordinate your heartbeats don't work properly. This causes your heart to beat too fast, too slow or irregularly.</p> <p>Palpitations can be felt as a sensation of fast heartbeats or skipped beats. Additional symptoms, such as loss of consciousness, lightheadedness to the point of almost losing consciousness, chest pain and increasing shortness of breath, should always be taken seriously and may require evaluation in an emergency department. It is important to talk with your health care provider if you have changes in heart rate without other symptoms, as well.</p> <h4>Atrial fibrillation</h4> <p>Atrial fibrillation is the most common type of arrhythmia. It is a rapid heart rate caused by chaotic electrical impulses in the upper chambers of your heart. These signals result in rapid, uncoordinated, weak contractions.</p> <p>It is more common with age and for people who are obese or have been diagnosed with heart disease, diabetes or sleep apnea.</p> <p>Atrial fibrillation is different than other forms of arrhythmia in several ways. It may increase your risk of stroke, so treatment plans often include a blood thinner to lower the risk of stroke. It also can be caused by lifestyle choices, so changes to your habits may reduce the frequency of atrial fibrillation or improve the outcomes of treatment.</p> <h4>Treatment options</h4> <p>Often, the first treatment option for arrhythmia is commonly used cardiac medications, including beta blockers and calcium channel blockers.</p> <h5>Depending on the type of arrhythmia, minimally invasive options, such as cardiac ablation or other treatments, could be part of your treatment plan:</h5> <h5>Cardiac ablation</h5> <p>Cardiac ablation is a minimally invasive procedure in which a thin, movable catheter is introduced into the cardiac chambers, and the areas of the heart responsible for arrhythmia are destroyed. The abnormal tissue can be impaired or destroyed with heat (radiofrequency ablation) or extreme cold (cryoablation).</p> <p>In general, this treatment option is best for patients who have an abnormally fast heartbeat, called supraventricular tachycardia, or patients with a history of going in and out of atrial fibrillation. However, ablation using advanced techniques is increasingly performed for patients with constant atrial fibrillation, as well.</p> <h5>Pacemakers</h5> <p>Pacemakers are devices used to treat slow heart rhythms, also called bradyarrhythmias. A pacemaker can improve quality of life by preventing loss of consciousness and improving shortness of breath and fatigue. It can be a lifesaving treatment option for people who experience long pauses in the rhythm of their heart due to a condition called complete heart block.</p> <p>Pacemaker battery packs are placed underneath the skin on the chest wall. One or two wires pass from the battery to the top and bottom chambers of the heart. If your heart rate is too slow or if it stops, the pacemaker sends out electrical impulses that stimulate your heart to beat at a steady rate.</p> <p>There is a new form of pacemaker therapy which involves a miniaturized pacemaker placed entirely inside the chamber of the heart, called a leadless pacemaker. Another type is called a cardiac resynchronization therapy device, which is used specifically for people diagnosed with heart failure. This device has wires that pass to the right and left ventricles of the heart, and aims to restore a synchronous rhythm between these two chambers.</p> <h5>Implantable cardioverter-defibrillator (ICD)</h5> <p>An ICD is a device that constantly monitors your heart rhythm. If a cardiac arrest occurs, it can deliver a lifesaving shock to reset your heart to a normal rhythm. An ICD doesn't prevent an abnormal heart rhythm from occurring, but it treats it if it happens. ICDs are placed similar to a pacemaker, but the batteries are larger.</p> <p>Most patients who have survived a cardiac arrest due to a fast arrhythmia (tachyarrhythmia) are good candidates for this treatment. ICDs also may be implanted in patients who have not yet experienced a cardiac arrest but are considered at increased risk of cardiac arrest in the future. This includes people who have a condition called heart failure (weak heart-pumping function) due to a previous heart attack or other reasons; specific congenital diseases of the heart muscle; or those with genetic electrical problems of the heart.</p> <p>Talk with your health care provider if you have concerns about your heart rhythm or heart health. Always call 911 if you are experiencing signs of a heart attack, including chest pain; pain spreading to the shoulders, neck or arms; lightheadedness; fainting; sweating; nausea; or shortness of breath.</p> <p><em><a href="/providers/vaibhav-vaidya-mbbs" target="_self" title="Opens in same window.">Vaibhav Vaidya, M.B.B.S.</a>, is a <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">cardiac electrophysiologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Cardiac resynchronization therapy </li> <li>Catheter ablation for atrial fibrillation</li> <li>Catheter ablation for ventricular tachycardia </li> <li>Clinical research in arrhythmia in pregnancy, arrhythmia in mitral valve prolapse, arrhythmia in noncompaction cardiomyopathy </li> <li>Device extraction</li> <li>Novel device development in electrophysiology</li> <li><a href="/locations/eau-claire/services-and-treatments/cardiology/diseases/arrhythmia" target="_self" title="Opens in same window">Pulsed field ablation</a></li> </ul>M.B.B.S. <p>I am a cardiac electrophysiologist and treat disorders of heart rhythm by various techniques including lifestyle modification, medical therapy and minimally invasive procedures. The principle that the best interest of the patient is the only interest to be considered has held true for more than a hundred years. I believe it is critical to understand each patient’s unique situation and deliver care in a compassionate manner, incorporating shared decision making in management choices. </p> <p><span style="color: #333333;">I'm from Mumbai, India, where I completed medical school. When I'm not working, I enjoy spending time with my family, traveling, hiking, reading, listening to music and sports.</span></p> <p><strong>Education</strong></p> <ul> <li>Seth Gordhandas Sunderdas Medical College</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Cardiovascular Disease, Mayo Clinic School of Graduate Medical Education</li> <li>Clinical Cardiac Electrophysiology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Cardiovascular Diseases, American Board of Internal Medicine</li> <li>Examination of Special Competence in Adult Echocardiography, National Board of Echocardiography</li> <li>Internal Medicine, American Board of Internal Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Vaidya<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/vaibhav-vaidya-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=3EC2579B1361276651F3F25454CAB416" alt="Vaibhav Vaidya MD" width="280" height="280" DisableNVelocity="true" /> Vaibhav<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15677753Vaibhav Vaidya, M.B.B.S. 1{676428F6-179A-4C9B-9B23-5F1E40032A38}<img src="/-/media/national-files/images/hometown-health/2021/walking-bicycle-fall-sidewalk.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8647E2A8AC8D81E1B8963D007D860245" alt="Walking bicycle on the sidewalk in fall" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller4/1/2021It's now possible to return home the same day after knee or hip replacement surgery. Learn about this safe option and the "prehab" you'll get the day before.Same-day joint replacement surgery possible<p>Years ago, an extended hospital stay was required after a knee or hip replacement surgery. This has changed with the wider adoption of same-day joint replacement surgeries. Same-day surgeries, also called outpatient surgery, are when a patient safely leaves the hospital to recover at home the same day as the surgery.</p> <p>About one-third to one-half of my patients with a knee or hip replacement surgeries can go home the same day as their procedures. To accomplish this, additional safety measures have been put in place in the surgical and recovery process that make it safe for patients to recover at home. The care team is caring for outpatients and inpatients at the same time, and they are prepared to care for patients no matter their preferences.</p> <h2>The right fit</h2> <p>Outpatient joint replacement surgery is a good option for many patients. There are minimal medical risks for patients who are younger, active and otherwise healthy. Joint replacements are safe operations for patients to go home the same day, and outcomes are no different than patients who stay in the hospital, based on numerous research studies.</p> <p>When determining whether a patient is appropriate for going home the same day as surgery, one of the most important factors considered is a patient's social support at home. It's critical that patients have good social networks to provide the care that they need when they go home. They need to have friends or family members lined up who can assist with exercises, household chores and meals while the patient recovers.</p> <p>In addition, it is safer to keep patients overnight in the hospital who have a complicated medical history or a chronic condition, such as a long cardiac history, respiratory concerns or a previous transplant.</p> <h2>Possible anesthesia differences</h2> <p>Overall, the surgical process is the same whether a patient recovers in the hospital or at home, but different types of anesthesia could be used during surgery. We try to use spinal anesthesia for most same-day surgeries. This type of anesthetic is administered through a needle temporarily placed in the lower back. We find that this type of anesthesia is easier for patients to tolerate and recover from compared to general anesthesia, and it has lower risks of some possible complications.</p> <p>Regardless of the type of anesthesia used, patients are closely monitored and attended to by an anesthesiologist or nurse anesthetist throughout and immediately following surgery.</p> <h2>Education and rehabilitation</h2> <p>It's critical to the success of the joint replacement surgery that the patient is thoroughly educated about the rehabilitation process. Previously, patients would receive education, learn how to perform the necessary exercises and how to use a walker, and get proper home preparation instruction after the operation.</p> <p>With the change to more outpatient surgeries, that process has transitioned to before the day of surgery. It is called "prehab." Patients receive a refresher on the information they learned during prehab on the day of surgery. This process makes it easier for patients and their families to feel comfortable and confident with recovering at home following an outpatient surgery.</p> <p>After the surgery, patients may feel a bit groggy, but they don't need to worry about learning new information. It's a much more restful situation for them, as they only need to get home and rest.</p> <p>This prehab process has benefited patients who recover in the hospital, as well. Patients who completed prehab and recovered in the hospital performed better and rehabilitated faster. This change decreased the number of days the patients needed to be in the hospital and improved their surgery results.</p> <h2>Patient benefits</h2> <p>The biggest benefit is that patients are more rested and feel more secure in their own beds surrounded by family and pets. They are not awoken multiple times overnight by care team members or beeping monitors.</p> <p>Overall, my patients have been happy with the outpatient total joint process. I also have found that patients talk about their same-day surgery with others, and some patients come to me asking about it.</p> <h2>Next steps:</h2> <ul> <li><a href="https://www.mayoclinichealthsystem.org/providers?service=Orthopedic%20Surgery" target="_self" title="Opens in same window.">Find an orthopedic surgeon near you.</a></li> <li>Get the <a href="/hometown-health/speaking-of-health/get-the-facts-about-knee-pain" target="_self" title="Opens in same window.">facts about knee pain.</a></li> <li>Discover how a joint effort made Laurie Bakkum's knee surgery possible.</li> </ul> <p><a href="/providers/jonathan-webb-md" target="_self" title="Opens in same window."><em>Jonathan Webb, M.D.</em></a><em>, is an <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">orthopedic surgeon</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Adult reconstruction, including total hip and knee replacements</li> <li>Orthopedic trauma</li> <li>Osteoarthritis</li> <li>Revision total hip and knee replacements</li> </ul>M.D.<p>In my free time, I enjoy spending time with my family and dogs, traveling and outdoor activities, including golfing.</p><p><strong>Education</strong></p> <ul> <li>University of California-San Diego School of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Orthopedic Surgery, Mayo School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Adult Reconstruction/Total Joint, Brigham and Women’s Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Orthopaedic Surgery</li> <li>Mayo Clinic Quality Fellow, Bronze Level</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Orthopaedic Surgeons</li> <li>American Association of Hip and Knee Surgeons</li> <li>Mid-America Orthopedic Association</li> <li>Wisconsin Medical Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Orthopedics, Mayo Clinic College of Medicine and Science</li> </ul>Webb<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/jonathan-webb-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=2F7619F3E475ED155E19560B59D95B97" alt="Jonathan Webb, M.D." width="280" height="280" title="Jonathan Webb, M.D." DisableNVelocity="true" />{4CC5C115-4676-4DBD-872E-A81D75CB0136}Jonathan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15384616Jonathan Webb, M.D.1{DEF55970-853F-4E96-9A4D-3413874FF059}<img src="/-/media/national-files/images/hometown-health/2021/senior-couple-sitting-together.jpg?h=370&iar=0&w=660&sc_lang=en&hash=058BBCB8A66E33569839D9122140EE4B" alt="Senior couple sitting together" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Karen Sperl11/20/2023<p>If you or a loved one is experiencing memory loss, dementia or Alzheimer’s disease could be the cause. Learn more about these conditions, their symptoms, diagnosis and treatment.</p>An introductory guide to understanding dementia, Alzheimer’s disease<p>While the terms <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/dementia/symptoms-causes/syc-20352013" target="_blank" title="Opens in new window.">dementia</a> and <a rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/symptoms-causes/syc-20350447" target="_blank" title="Opens in a new window.">Alzheimer's disease</a> often are used interchangeably, they have two different meanings regarding diagnoses. Dementia refers to a wide range of symptoms that affect a person's ability to perform everyday activities independently. Alzheimer's disease is the most well-known and common form of dementia. It's a progressive condition that gets worse over time.</p> <h2> Signs and symptoms of dementia </h2> <p>Depending on the cause of dementia ― and there are many ― some of its symptoms are reversible. While dementia generally involves memory loss, this symptom alone doesn't mean that a person has dementia. Some treatable medical conditions can cause dementia-like symptoms. </p> <p>Symptoms of dementia include: </p> <ul> <li>Changes in thinking skills </li> <li>Changes in behavior and language</li> <li>Decline in memory</li> <li>Decreased focus and attention</li> <li>Poor judgment and reasoning skills </li> </ul> <h2>Signs and symptoms of Alzheimer's disease</h2> <p> While dementia is a general term, Alzheimer's disease is a specific brain disease. It's marked by symptoms of dementia that gradually get worse over time. Alzheimer's disease first affects the part of the brain associated with learning, so early symptoms often include changes in memory, thinking and reasoning skills. As the disease progresses, symptoms become more severe, including confusion, behavior changes and other challenges. </p> <p>Early signs of Alzheimer's disease include: </p> <ul> <li>Changes in mood, such as depression or other behavior and personality changes </li> <li>Confusion with location or passage of time </li> <li>Difficulty concentrating, planning or problem-solving </li> <li>Having visual or space difficulties, such as not understanding distance in driving, getting lost or misplacing items </li> <li>Language problems, such as word-finding problems or reduced vocabulary in speech or writing </li> <li>Memory impairment, such as difficulty remembering events </li> <li>Problems finishing daily tasks at home or at work, such as writing or using eating utensils </li> <li>Using poor judgment in decisions</li> <li> Withdrawing from work events or social engagements </li> </ul> <h2>Diagnosing dementia and Alzheimer's disease </h2> <p>Diagnosing dementia and identifying the type of dementia can be challenging. Your healthcare team will evaluate the pattern of the loss of skills and function, and determine what abilities the person has.</p> <p> Diagnosing Alzheimer's disease involves the self-reporting of symptoms, as well as administering tests to assess memory and thinking skills. While this can be difficult, there are multiple diagnostic tools that can help detect dementia and determine with relatively high accuracy whether Alzheimer's disease or another condition is the cause. </p> <h2>Treating dementia and Alzheimer's disease </h2> <p>Although there’s no cure for most types of dementia or Alzheimer's disease, managing symptoms is possible. Medications can help with memory symptoms and other cognitive changes.</p> <p> Dementia and Alzheimer's disease can be unpredictable and move progressively, so those with the diagnosis should be prepared as the condition changes over time. </p> <p>Some ways to enhance the well-being of someone with dementia or Alzheimer's disease include: </p> <ul> <li>Making sure they are eating well</li> <li>Encouraging regular exercise </li> <li>Having the person's hearing checked </li> <li>Keeping them involved with social activities </li> </ul> <p>Many communities have in-person or online support groups for caregivers and people with mild to mid-stage memory disorders. For more information, contact your healthcare team or county human services department. </p> <p>Check out these resources for more information on brain health and caregiving: </p> <ul> <li><a href="/hometown-health/speaking-of-health/maximize-memory-function-with-a-nutrient-rich-diet">Eating to maximize memory function</a> </li> <li><a href="/hometown-health/speaking-of-health/memory-lapses-normal-aging-or-something-more">Memory lapses: Normal or something more?</a> </li> <li><a href="/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy">Tips to keep your brain healthy</a> </li> <li><a href="/hometown-health/speaking-of-health/dementia-related-pain-and-caregivers">What caregivers need to know about dementia-related pain</a></li> <li><a href="/hometown-health/speaking-of-health/when-to-seek-help-for-memory-loss">When to seek help for memory loss</a> </li> </ul> <p><em>Natalie Makepeace is a clinical social worker in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2023/two-people-embracing-and-smiling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=78364072168A6F0B3EA4BD388A48FD39" alt="Two people embracing and smiling." width="660" height="370" DisableNVelocity="true" />Dementia/Alzheimer's DiseaseDementia isn't a specific disease. Instead, dementia describes a group of symptoms affecting thinking and social abilities severely enough to interfere with daily functioning. Many causes of dementia symptoms exist. Alzheimer's disease is the most common cause of a progressive dementia. Dawn Haller4/16/2021Have an upcoming health care appointment with your provider? Here's some tips and things to keep in mind so you get the most from your visit.Plan ahead to make the most of your health care visit<p>A visit with your health care provider can be overwhelming. There are a few things to consider before, during and after your visit so you make the most of the time you have with your health care provider.</p> <h4>Prepare a discussion checklist.</h4> <p>Your health care provider will ask you several questions. The amount of questions depends on the reason for your visit and whether this provider has seen you before. Your answers help your provider understand your health and your health concerns.</p> <h5>Be prepared to discuss:</h5> <ul> <li>The main reason for your visit</li> <li>New concerns</li> <li>Past and present medical conditions</li> <li>Any past surgeries</li> <li>Prescription and nonprescription medications, vitamins and herbal remedies</li> <li>All allergies</li> <li>Immunization records</li> <li>Family medical history</li> </ul> <h4>Write down your main concerns.</h4> <p>Prepare a list of main concerns. Rank them in order of importance.</p> <h5>You may want to ask:</h5> <ul> <li>How can I improve my health?</li> <li>Are there conditions or diseases I am at risk for?</li> <li>What are possible side effects of medications I am taking?</li> <li>Are there any available resources that will help me understand my medical conditions?</li> </ul> <p>It also is important to tell your health care provider about anything in your personal life, such as an illness in the family, financial worries or job difficulties, that may affect your health.</p> <h4>Describe new symptoms or recent changes in symptoms.</h4> <h5>Your health care provider may ask you detailed questions, such as:</h5> <ul> <li>How long have you had the problem?</li> <li>What does it feel like?</li> <li>How often do the symptoms occur?</li> <li>What brings on the symptoms?</li> <li>What reduces the symptoms?</li> <li>Is the problem getting worse?</li> <li>Have other family members had similar problems?</li> </ul> <p>Having a family member or friend with you can be helpful. Having two people hear the discussion can help later when you want to remember what was talked about. In addition, you can read the provider's notes from your visit through the patient portal.</p> <p>Expect to ask all of your questions and have them answered. Talk with your health care provider about resources that may help answer your questions. This may take more time than this visit allows. If you need more time for questions, you may need to schedule a follow-up visit or a phone call.</p> <h4>Recap what you heard after the visit.</h4> <p>It may be helpful to write down what you learned from your visit. Include information about how your health care provider is planning to help you and what actions you can take to improve your health. Request an after-visit summary that includes visit diagnoses, treatment plans, medication list and patient education, if one was not provided to you.</p> <p>Contact your health care provider by phone or the patient portal if you have additional questions about your visit. Read more about <a rel="noopener noreferrer" href="https://mayoclinichealthsystem.org/hometown-health?topic=Patient%20Online%20Services" target="_blank" title="Opens in a new window.">how you can use the patient portal for your health care</a>.</p> <p><em><a href="/providers/lindsey-ruppel-do" target="_self" title="Opens in same window.">Lindsey Ruppel, D.O.</a>, sees patients in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/barron" target="_self" title="Opens in same window.">Barron</a> and <a href="/locations/rice-lake" target="_self" title="Opens in same window.">Rice Lake</a>, Wisconsin.</em></p><ul> <li>Pediatrics</li> <li>Women's health</li> </ul>D.O.<p>I find it rewarding working with families and developing a collaborative relationship with patients. I’m passionate about serving all ages of patients while making a positive difference in their lives.</p> <p>I love spending time with my husband and three children. I also enjoy hiking, biking, skiing, cooking, baking and playing the piano.</p><p><strong>Education</strong></p> <ul> <li>Pacific Northwest University of Health Sciences</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Spokane Family Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Spokane Family Medicine</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Medicine, American Board of Family Medicine</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>Idaho Academy of Family Physicians</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Ruppel<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/lindsey-ruppel-do.JPG?h=280&iar=0&w=280&sc_lang=en&hash=9C71BCAA6884A320158826DC447AF401" alt="Lindsey Ruppel, D.O." width="280" height="280" DisableNVelocity="true" />Lindsey<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30039662Lindsey Ruppel, D.O.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}<img src="/-/media/national-files/images/hometown-health/2018/medical-checklist-on-clipboard.jpg?h=370&iar=0&w=660&sc_lang=en&hash=5CA1C53530CAF29B2FE877F7704D9D88" alt="Medical checklist on clipboard and stethoscope" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Patient PortalStaying engaged in your healthcare is important. The patient portal is a free, secure and convenient online resource that connects you to your healthcare team and helps you manage your health from the comfort of your home or anywhere else.Michele Halterman3/17/2023You can learn to be happy — or at least happier. Make a commitment to yourself to find happiness in each day. Ask yourself five questions to reflect on ways to boost your happiness.How to create happiness<p>It may seem hard to believe, but there's much truth behind the idea that happiness is a choice. Although genetics and life circumstances play a role in your level of happiness, you can take steps to increase your enjoyment of life.</p> <p>It's unrealistic to snap your fingers and decide to be happy. But if you bring consciousness, gratitude and even frivolity to your day, you'll likely feel happier.</p> <p>The bulk of what determines happiness is due to personality, and thoughts and behaviors that can be changed.</p> <h2>Think about what makes you happy</h2> <p>You can learn how to be happy — or at least happier. But how can you do that?</p> <h4>Take time to reflect on these questions to find ways to boost your happiness:</h4> <ul> <li>What might you be able to reconnect with that bring you joy, contentment or delight?</li> <li>How might you stay focused on the tasks at hand when life continues around you?</li> <li>How might you find novelty in everyday life?</li> <li>What would it look like if you <a href="/hometown-health/speaking-of-health/self-care-tips-for-moms" target="_self" title="Opens in same window.">put yourself first</a> instead of making everyone and everything else a priority?</li> <li>When was the last time you spent time immersed in nature?</li> </ul> <p>If you've been looking for happiness, the good news is that your choices, thoughts and actions can influence your level of happiness. It's not as easy as flipping a switch, but you can increase your happiness level.</p> <h2>Small steps to increase happiness</h2> <p>Surround yourself with happy people. Being around people who are content raises your own mood. And by being happy, you give back something to those around you.</p> <p>Make a commitment to <a href="/wellness/gratitude" target="_self" title="Opens in same window.">practice gratitude</a>. Identify at least one thing each day that improves your life. When you find yourself thinking an ungrateful thought, try substituting it for a grateful one. Think about what you're grateful for when you wake up in the morning and before you go to sleep at night.</p> <p>Don't postpone joy waiting for a day when your life is less busy or less stressful. Look for opportunities to appreciate the small pleasures of everyday life. Focus on the positives in the present moment, instead of dwelling on the past or worrying about the future.</p> <p>Spending time with friends or family, creating a grateful attitude and an optimistic outlook, focusing on your purpose, and living in the present can help you <a href="/hometown-health/speaking-of-health/12-healthy-habits-for-families" target="_self" title="Opens in same window.">take steps toward being happier.</a></p> <p>Exercise improves mood and provides an emotional lift in your day. Physical activity releases chemicals in your brain that can lead to feeling happier, more relaxed and less stressed. You may feel better about yourself when you exercise regularly, which can improve self-esteem and boost <a href="/hometown-health/speaking-of-health/practical-ways-to-raise-confident-kids" target="_self" title="Opens in same window.">confidence</a>.</p> <h4>Commit yourself to finding happiness in each day. Use this list to get started:</h4> <ul> <li><strong>Make a list of activities you used to enjoy but have given up in recent years.</strong><br /> Choose one to reconnect with and dedicate at least two weeks to it. See if this activity makes you happier and consider making time for it again.</li> <li><strong>Spend at least 10 minutes a day outside.</strong><br /> Pay attention to the trees, grass, water, breeze or whatever else surrounds you.</li> <li><strong>Consider things that have made you happy and unhappy in the past.</strong><br /> Make a list and let it help guide your path to happiness.</li> </ul> <p><em><a href="/providers/mysoon-ayuob-md" target="_self" title="Opens in same window.">Mysoon Ayuob, M.D.</a>, is a physician in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/faribault" target="_self" title="Opens in same window.">Faribault</a>, Minnesota.</em></p><ul> <li>Chronic disease</li> <li>Community education</li> <li>Community health and wellness</li> <li>Pediatrics</li> <li>Public safety regarding COVID-19</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Khartoum College of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, New York Medical College at St. Joseph's Medical Center</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Family Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Medical Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Ayuob<img src="/-/media/shared-files/images/medical-professionals/full/faribault/mysoon-ayuob-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=CFE58C08C0B03A51DD513CAC27D3A307" alt="Mysoon Ayuob MD" width="280" height="280" DisableNVelocity="true" />Mysoon<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16315847Mysoon Ayuob MD1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2022/sitting-hugging-knees.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C29C01BF490DDFD2D663D42065E6C7B1" alt="Sitting, hugging bent knees close" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.ResiliencyGet resources on how to be resilient, which is the ability to recover quickly from difficult situations; adapt well to adversity, trauma, tragedy, threats or even significant sources of stress; and demonstrate positive responsiveness to challenging events.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Michele Halterman2/6/2023Stress can wreak havoc on your health, impacting your risk of developing serious issues like heart disease. Identifying your stress triggers is the first step in the stress management process.Tips to keep stress from hurting your heart<p>Everyone reacts to stress differently, and how you react can impact the chance of developing serious health issues, including <a rel="noopener noreferrer" rel="noopener noreferrer" href="http://www.mayoclinic.org/diseases-conditions/heart-disease/basics/definition/con-20034056" target="_blank" title="Opens in a new window.">heart disease</a>.</p> <p>Your body's response to stress may include muscle aches and headaches, back strain, stomach pains, and other physical symptoms. Stress also can make you tired, disturb normal sleep patterns, and leave you irritable, forgetful and out of control. When stress is constant, your body remains in high gear for days or weeks, which can lead to more significant health problems.</p> <p>Periods of excessive and pervasive stress can result in direct effects on health, such as high blood pressure and higher cholesterol levels. Indirect impacts, such as increasing behaviors and habits that worsen physical health and functioning, include smoking, overeating or engaging in less physical activity. </p> <h2>Can managing stress reduce or prevent heart disease?</h2> <p>Managing stress levels always is a good idea when it comes to your overall health. Studies are underway looking more closely into how managing stress reduces risk for heart disease given the direct effects of stress on health. Patients who have experienced a heart attack or <a href="/topics/stroke" target="_self" title="Opens in same window.">stroke</a> and feel depressed, anxious or overwhelmed by stress should contact their health care team for additional help.</p> <h2>Beginning the stress management process</h2> <p>Reducing stress can take many forms. Understanding your triggers and identifying your stress symptoms can start the stress management process. Then you'll be able to recognize and modify triggers of heightened stress levels. The first step in altering your stress response is to identify stressors and ask yourself, "What can I stop doing, and what can I let go of?"</p> <p>After you have removed or modified external stressors, it's time to build specific management skills and techniques. Many things can be done to manage stress and build resources. As a psychologist, I typically ask people to adopt things from each of these categories: physical, emotional, mental and spiritual.</p> <h3>A few ideas to adopt include:</h3> <ul> <li><strong>Harness your strengths.</strong><br /> Reflect: "I feel most energetic, fulfilled and full of life when I am doing …"</li> <li><strong>Take part in social activities.</strong><br /> Chat with a colleague or loved one, or catch up with an old friend virtually.</li> <li><strong>Give to others.</strong><br /> Try volunteering or performing a random act of kindness.</li> <li><strong>Start something.</strong><br /> Be creative, and try it for five minutes to begin with.</li> <li><strong>Begin to journal.</strong><br /> Be mindful of your daily life.</li> </ul> <h2>Additional tips to help combat stress</h2> <h3>There are several things you can do to relieve stress in your life, including:</h3> <ul> <li>Exercise regularly.</li> <li>Challenge negative and catastrophic thoughts.</li> <li>Avoid smoking and caffeine.</li> <li>Eat foods with high nutritional value.</li> <li>Maintain a <a href="/healthy-weight" target="_self" title="Opens in same window.">healthy weight</a>.</li> </ul> <p>In some situations, medicine can help. However, when it comes to stress, medication often is used as a last resort. Instead, look to manage the stress you are experiencing using relaxation or other learned stress reduction techniques. Also, make sure you're not confusing stress for an <a href="/hometown-health/speaking-of-health/tips-to-keep-stress-from-hurting-your-heart" target="_self" title="Opens in same window.">anxiety</a> disorder, which is a separate condition you should discuss with your health care team.</p> <h2>Can stress be good for you?</h2> <p>Yes, stress can be good for you. "Good" stress can come from weddings, a job you love or your children. Many of the things you love also can be some of the most significant challenges at times. </p> <p> Everyone needs a little stress for motivation to meet the daily challenges and ultimately promote optimal functioning in daily life. Stress that's managed can enhance focus and concentration, move you to connect more with others and provide you with a sense of mastery, which promotes better health.</p> <p><em><a href="/providers/lisa-hardesty-phd-lp" target="_self" title="Opens in same window.">Lisa Hardesty, Ph.D.</a>, is a clinical psychologist in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Co-morbid medical and behavioral health conditions</li> <li>Integrated behavioral health</li> <li>Optimizing health and well-being</li> <li>Weight management</li> </ul>Ph.D., L.P.<p><strong>Education</strong></p> <ul> <li>Master's degree, Health and Clinical Psychology, Minnesota State University-Mankato</li> <li>Doctor of Philosophy degree, Western Michigan University-Kalamazoo</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Post Doctoral Fellowship, Health Psychology, Henry Ford Hospital</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Clinical Health Psychology, American Board of Professional Psychology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Psychology, Mayo Clinic College of Medicine and Science</li> </ul>Hardesty<img src="/-/media/shared-files/images/medical-professionals/full/mankato/lisa-hardesty-phdlp.jpg?h=280&iar=0&w=280&hash=0F1D1C9CA069ED45487CBB5A40FD588A" alt="Lisa Hardesty, Ph.D., L.P." width="280" height="280" DisableNVelocity="true" />{A9A6221E-C37E-4EAE-B151-BFE624FC511D}Lisa<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11683651Lisa Hardesty, Ph.D., L.P.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{94B2E140-AEF8-44BA-B6A9-4538B77501BC}<img src="/-/media/national-files/images/hometown-health/2023/florist-working-with-plant.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F57BB859F0ED5FCB43B4D8DBE0DF1D2B" alt="Florist working with plant" width="660" height="370" DisableNVelocity="true" />Stress ManagementGuidance to help you reduce and manage daily stress.Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Michele Halterman4/23/2021Everyone has heard the saying "No pain, no gain." If you're training for race, chances are you've felt some pain. Here's how to keep working toward your goal.Managing pain, swelling during marathon training<p>Everyone has heard the saying "No pain, no gain," and, if you're training for a long-distance race, chances are that you've felt some pain.</p> <p>General muscle soreness and mild discomfort is common among runners, and it often is the sign of a successful training program. When training for a long-distance race, it's important to gradually progress your training and not overstress your body. Overtraining can result when you push your training too quickly and the workload exceeds your body's normal ability to adapt to the stress placed on it without appropriate rest or recovery time.</p> <p>When putting your body through the rigorous training required for a marathon, how much pain is too much? When should you power through, and when should you take it easy and get checked out?</p> <p>The most important thing is to listen to your body. Sometimes runners get into a mentality that they must finish a particular run in progress, and they don't listen to or respond appropriately to their aches and pain.</p> <p>A lot of runners experience knee pain, and it doesn't mean that you have to give up on your goal, especially if your pain level is low ― 0 to 3 on a 10-point scale ― consistent, doesn't escalate and you don't have swelling the day after the run.</p> <p>If your knee pain is at a lower level and never changes, you can keep running, but you should get it evaluated by a health care provider. Also, use ice and stretching or lower your running intensity to ease the pain, rather than use medication to mask the pain.</p> <p>However, if your pain level escalates more than two points, or you wake up with swelling in your hip, knee or foot, you need to get checked out or you may increase your risk of worsening the injury.</p> <p>One thing that prevents athletes from getting checked out is the fear they'll be told they must stop training. While there are cases when a health care provider must say a runner shouldn't run, it's likely you can keep working toward your goal in some capacity. Pain that is short-lived, improves with activity or resolves with rest is generally not concerning.</p> <p>Researchers have found that runners can moderate knee pain with changes in pace. An athletic trainer or physical therapist can help you modify your plan and educate you about stretching and interventions so you can finish your training and race. So listen to your body and keep working toward your goal.</p> <p><em><a href="/providers/paul-osterman-lat" target="_self" title="Opens in same window.">Paul Osterman</a> is a licensed athletic trainer in <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">Orthopedics</a> and <a href="/services-and-treatments/sports-medicine" target="_self" title="Opens in same window.">Sports Medicine</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Acute care</li> <li>Athletic training education and research </li> <li>Concussion identification and management </li> <li>Critical incident stress management</li> <li>Injury care and prevention </li> <li>Mental health </li> <li>Musculoskeletal ultrasound </li> <li>Psychological aspects of injury </li> <li>Rehabilitation</li> <li>Sports medicine</li> </ul>L.A.T., A.T.CI have a wife and two sons. In my free time, I enjoy being outdoors, camping, hiking, fishing, playing a variety of sports and exercising and strength training. <p><strong>Education</strong></p> <ul> <li>Bachelor of Science, Athletic Training, Minnesota State University, Mankato</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>Great Lakes Athletic Trainers Association</li> <li>Minnesota Athletic Trainers Association – ATs Care Committee Chair</li> <li>National Athletic Trainers Association</li> <li>National Strength and Conditioning Association</li> </ul>Osterman<img src="/-/media/shared-files/images/medical-professionals/full/mankato/paul-osterman-lat.JPG?h=280&iar=0&w=280&sc_lang=en&hash=B6B042C47E8363AA3002B86D5F84FF5A" alt="Paul Osterman LAT" width="280" height="280" DisableNVelocity="true" />Paul<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21635293Paul Osterman LAT1<img src="/-/media/national-files/images/hometown-health/2021/hands-holding-knee-in-pain.jpg?h=370&iar=0&w=660&sc_lang=en&hash=045797B62C700177070AE6E9FA19D8AC" alt="Hands holding knee in pain" width="660" height="370" DisableNVelocity="true" />Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller4/6/2021Spring cleaning your freezer is not only a way to find out what's on the bottom. It can help you make healthy choices. Here's some suggestions to get you started.Spring into better health: The freezer edition<p>Thinking about what is in the bottom of your freezer and what year it was frozen can be overwhelming. While freezing foods prolongs their shelf life, frozen food can still expire.</p> <h4>Here are a few suggestions for maintaining a healthy freezer:</h4> <ul> <li>It's important to go through your freezer at least once per year and throw away any questionable food or items more than a year old.</li> <li>Freezer burn also can happen. This comprises the taste and integrity of food. If you have frozen foods that are still edible, but they are getting close to their expiration date, move them to the front of the freezer to grab first when meal planning.</li> <li>Freezer cleaning also presents a good time to throw away any frozen foods that may be tempting and result in broken healthy eating habits. Some examples include ice cream; frozen pizza or pizza rolls; cookie dough; breaded and fried meats, such as chicken wings or fish sticks; and frozen candy bars. Once cleaned, filling the freezer with healthy items makes meal prep easy.</li> <li>Frozen vegetables are a great option for vegetables that aren't in season. An added benefit is frozen vegetables often have less sodium than their canned counterparts. They're easy to make and can be frozen until ready to eat.</li> <li>Fruit also can be frozen and made into smoothies, topped on frozen yogurt or simply enjoyed as a cool, refreshing snack.</li> <li>A budget-friendly option is buying unfrozen, nonbreaded meat from the store in larger quantities. Then before freezing, place a serving size in each freezer bag.</li> <li>A healthier option to premade frozen pizza is making pizza dough when you have time and freezing it. Homemade pizza dough tastes better and has no preservatives. You can add healthy toppings, such as low-fat cheese, vegetables and olive oil- or pesto-based sauces. Try pulling out the frozen dough in the morning, letting it thaw in the refrigerator and rolling it out — determining the desired thickness as you do so — when you're ready to eat. Add flavor to the dough by using basil, oregano, onion powder and garlic powder. In addition, sprinkling cornmeal on the crust adds texture.</li> <li>Remember to label and date all freezer items to track how long food has been frozen.</li> </ul> <p><strong>Like this article? Read about spring cleaning in your <a href="/hometown-health/speaking-of-health/spring-into-better-health-pantry-edition" target="_self" title="Opens in same window.">pantry</a> and <a href="/hometown-health/speaking-of-health/spring-into-better-health-refrigerator-edition" target="_self" title="Opens in same window.">refrigerator</a>.</strong></p> <p><em><a href="/providers/amanda-halls-rd-ld" target="_self" title="Opens in same window.">Amanda Leisenheimer</a> is a <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian</a> in <a href="/locations/lake-city" target="_self" title="Opens in same window.">Lake City</a>, Minnesota.</em></p><ul> <li>Diabetes</li> <li>Overall nutritional changes are lifelong changes for patients and their families</li> <li>Weight Management</li> </ul>RDN, LD<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Dietetics, College of Saint Benedict</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Registered Dietitian</li> <li>Licensed Dietitian</li> </ul>Halls<img src="/-/media/shared-files/images/medical-professionals/full/lake-city/amanda-halls-rdn-ld.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B0FA1017FC839B7CCA36917E15C4BB68" alt="Amanda Halls, R.D.N., L.D." width="280" height="280" DisableNVelocity="true" />Amanda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16305141Amanda Halls, R.D., L.D.1{2BEE5070-65FF-4406-9E59-103E06C5A535}|{137191DF-266C-47EA-897F-817D98AEA7BC}|{65CCD51B-4359-4987-BEAD-351431E58203}<img src="/-/media/national-files/images/hometown-health/2021/vegetables-in-containers-in-freezer.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E621F932CF25FCDE4D9B53326E896BFF" alt="Vegetables in containers in freezer" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller12/19/2023Addiction to alcohol affects millions of people every year. Learn the signs that alcohol may be an issue for your loved one, and get tips for providing support for recovery.Recognizing, addressing a loved one's alcohol use<p><a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/alcohol-use-disorder/basics/definition/con-20020866" target="_blank" title="Opens in a new window.">Alcohol</a> abuse affects millions of people every year. Approximately 3 million people worldwide die each year due to alcohol use, according to the World Health Organization. Alcohol is a danger for many people.</p> <p>Addiction to alcohol, also known as a process addiction, changes the brain, impairs thinking and damages relationships. It also causes endless problems.</p> <p>Unfortunately, there continues to be a stigma surrounding addiction. This stigma can prevent people, especially professionals, from seeking necessary help.</p> <p>Alcohol, while legal for consumption by adults 21 and older, can lead to accidents and other risky behavior, such as fighting and leaving family members uncertain of what just happened.</p> <p>So what do you do when your loved ones' glass of wine becomes the whole bottle and concerns arise? You have options.</p> <h2>How to identify signs of alcohol abuse</h2> <h3>First, recognize signs that alcohol is an issue for your loved one. Watch for these indicators:</h3> <ul> <li><strong>Change in daily patterns.</strong><br /> This often includes changes in eating and appearance. Addiction will begin to alter behavior and personal hygiene.</li> <li><strong>Drinking larger quantities of alcohol and drinking more frequently.</strong><br /> Addiction is a disease that cannot be haphazardly turned on and off.</li> <li><strong>Loss of interest in what your loved ones used to care about most.</strong><br /> This can include family, hobbies, work and health. As addiction takes over, nothing else seems as important.</li> <li><strong>Separation from close friends and family.</strong><br /> Isolation will set in — from shame, guilt or embarrassment — as well as anger and resentment toward others they blame for their addictive behavior.</li> </ul> <h2>Helping a loved one with an addiction</h2> <h3>Once you identify that your loved one may be in trouble, you can act. Here are a few tips:</h3> <ul> <li><strong>Identify how the behavior affects you and others.</strong><br /> Think about specific examples of when you have witnessed alcohol use getting out of hand and how that affected you.</li> <li><strong>Talk with other family and friends.</strong><br /> Speak with other family members and friends about your concerns. Ask if they've witnessed the same concerns.</li> <li><strong>Seek professional advice.</strong><br /> Contact a substance abuse professional, mental health professional, physician, member of the clergy or another trained professional to discuss your concerns.</li> <li><strong>Have an open and honest conversation.</strong><br /> When you're ready to talk with your family member or friend about your concerns, be prepared. Set aside some time that works for both of you when your loved one is not drinking. Make sure you let the person know that you care and that is why you are bringing this to his or her attention. Make the conversation a two-way street and be careful not to lecture or badger.</li> <li><strong>Be supportive.</strong><br /> Don't anticipate a drastic change and don't push if they aren't ready to address these concerns. Ask if you can speak again in the future about the topic.</li> </ul> <h2>Encouraging your loved one to get help</h2> <p>Don't expect your loved one to overcome a drinking problem alone. They may need medical supervision to withdraw safely, as well as professional counseling support and guidance to establish new coping skills to quit or cut back on drinking.</p> <h3>You can encourage your loved one to get help by:</h3> <ul> <li>Offering to accompany them to appointments with their healthcare team, group meetings or counseling sessions. Learn more about <a href="/services-and-treatments/addiction-treatment" target="_self" title="Opens in same window.">addiction treatment</a> near you.</li> <li>Sitting with your family member or friend while they call a help line for assistance.</li> <li>Making a detailed plan together, outlining what changes they will make and how. You can help your loved one by recognizing when they need help and intervening appropriately.</li> </ul> <p>Your role doesn't end when your loved one agrees to seek help. Recovery is an ongoing process, requiring time and patience. But with your ongoing support, they can get there.</p> <p><em>Tyler Oesterle, M.D., is a addiction treatment physician in Rochester, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2023/close-up-of-holding-hands.jpg?h=370&iar=0&w=660&sc_lang=en&hash=485C8270A7657C6DFCF00E78EE24A11C" alt="Close up of holding hands" width="660" height="370" DisableNVelocity="true" />Substance AbuseInformation for helping those with alcohol and other drug abuse concerns.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller4/20/2021The mental health of infants is as important as physical health. Early intervention is essential to preventing mental health disorders. Learn about warning signs and when to seek help.Infants have mental health needs, too<p>Discussions surrounding mental health often focus on the experiences of adolescents and adults, leading many to believe that these are the only people in our community affected by emotional concerns. We rarely consider the mental health of infants and young children because after all, what could these little ones with their relatively uncomplicated lives possibly be upset about? Unfortunately, many mental health concerns have roots traceable to challenges occurring in infancy and early childhood, and early interventions for these developing minds are necessary to prevent future mental health disorders.</p> <p>Infant mental health refers to the well-being of infants and children up to age 3, and it includes a child's emotional and social growth and development. Many new caregivers ― moms, dads, grandparents and foster parents ― can experience normal challenges with their infants. When challenges become persistent or apparently unchangeable, caregivers can experience anxiety and frustration themselves. Seeking support with an expert in infant and early childhood development can provide helpful strategies to reduce stress for everyone involved.</p> <h3>Warning signs</h3> <h4>Indicators of infant mental health concerns can include:</h4> <ul> <li>Poor sleep patterns</li> <li>Difficulties with feeding</li> <li>Persistent or unremitting crying</li> <li>Restlessness</li> <li>Gastric disturbance</li> <li>Anxiety and tension</li> <li>Distress and fear</li> <li>Lack of weight gain or failure to thrive</li> <li>Failure to meet expected developmental milestones</li> </ul> <p>Central to an infant's mental health is his or her relationship with primary caregivers. Newborns come into the world with a highly impressionable neurological system. They are vulnerable and unable to regulate their physical and emotional states independently. They learn how through interactions with their caregivers.</p> <p>Infants initially have four identifiable biological states: deep sleep, light sleep, active alert and quiet alert. And they rely on caregivers to help them maintain a sense of well-being. Each state serves an essential function for growth and development. It is through predictable, sensitive and responsive care that infants regulate their biological states and feel safe in their environment. State regulation creates an optimal biophysical environment for brain development. A sense of well-being builds secure attachment — a connection that sets the stage for social and emotional learning.</p> <p>Infants communicate without words. Instead, they use cues such as crying, hiccups and gaze aversion to suggest to their caregiver that they are in distress. When their needs are successfully met by a responsive caregiver, infants learn that they can rely on that person, and the social bond builds. This first relationship serves as the building block for all subsequent relationships and forms the foundation of the infant's mental health and emotional growth.</p> <h4>Healthy social emotional growth</h4> <p>Let's think about the effects of healthy social emotional growth in infants. Social emotional growth is known to be the first learning priority for infants, and it can be defined as an infant's experience, expression and management of emotions, and the ability to establish positive and rewarding relationships with others.</p> <h4>Core features of an infant's successful social emotional growth include:</h4> <ul> <li>Understanding one's own emotional states</li> <li>Reading and understanding emotional states in others</li> <li>Managing strong emotions and expressing these in a constructive manner</li> <li>Regulating one's own behavior</li> <li>Developing empathy for others</li> <li>Establishing and maintaining relationships</li> </ul> <p>These core features are observable in the child's behavior as he or she continues to develop. For instance, babies will smile when caregivers smile. An infant or young child may avoid eye contact when he or she is overstimulated. Young children will cry when another child cries. Toddlers will want to cuddle or give hugs when their caregiver is sad. Kids will even tell the caregiver that "It's OK" when they perceive that a caregiver is distressed.</p> <p>An infant's future ability to pay attention; adapt in flexible ways; learn in school and in life situations; make friends; and manage unpleasant emotions, such as anger or anxiety all depend on early social emotional development and the connection of secure attachment that leads to the ability to trust in others and self. When infants and young children struggle to develop these essential abilities, mental illness can follow.</p> <h3>Barriers</h3> <h4>Identifiable factors that can interfere with a caregiver's ability to provide sensitive responsive care include:</h4> <ul> <li>Mental illnesses in the caregiver, such as depression and anxiety</li> <li>A caregiver's own history of neglect and abuse</li> <li>Single parenthood without social support</li> <li>Temperament mismatches between infant and caregiver</li> <li>Financial stress</li> <li>Relationship conflict between caregivers</li> <li>Alcohol or drug abuse in the caregiver</li> </ul> <p>Despite facing challenges listed above, caretakers of infants and young children can still provide an exceptionally nurturing environment. Raising a child is hard work and the unfortunate, yet common experience of feeling judged by others can make providing a consistent support to a developing child even more difficult. It is important to recognize that help is available.</p> <p>If you identify as a caregiver and would like more information about preventive mental health in infants or young children, first know that there are professionals trained extensively in newborn behavior observation. Newborn behavior examination can be performed in infants 3 months and younger. Meeting with such a professional can give you insight into your interactions with your baby, help you understand his or her cues and also increase your overall bond. Methods such as dyadic therapy, which involve treatment delivered to a parent and child simultaneously, help to support caretakers to improve their response to their infant and promote a lifelong journey of mutual social and emotional growth.</p> <p><a href="/providers/kyja-stygar-md" target="_self" title="Opens in same window.">Kyja Stygar, M.D.</a>, and John Zadroga, D.O., are <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physicians in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</p><ul> <li>Behavioral health</li> <li>Family medicine</li> <li>Gender-affirming care</li> <li>Pediatrics</li> <li>Prenatal care, including deliveries at the hospital</li> <li>Women's health</li> </ul>M.D.<p>I grew up in Eau Claire and returned to the area to be near family. I enjoy the outdoors with gardening, hiking, biking and kayaking.</p><p><strong>Education</strong></p> <ul> <li>Medical College of Wisconsin-Milwaukee</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Practice, UW Health Fox Valley</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>Society of Teachers of Family Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Stygar<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/kyja-stygar-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7E96C8C7EA40638FE2257BF7C24AC8E4" alt="Kyja Stygar, M.D." width="280" height="280" DisableNVelocity="true" />{1D673FAD-1DF2-4856-A86D-ED615A7310F2}Kyja<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12585912Kyja Stygar, M.D.1{3E796B9A-C5C5-4FFB-8348-4CEA5B37F39B}|{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{61776FD2-05E8-47E9-AB55-EE465BD29A19}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}<img src="/-/media/national-files/images/hometown-health/2021/baby-laying-on-back-smiling.jpg?h=370&iar=0&w=660&sc_lang=en&hash=765E5BB9CAB956FBAFEBA16053E392FB" alt="Baby laying on back smiling" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Dawn Haller4/29/2021Pregnancy can be a wonderful time to get active. Learn how exercise can help you cope with the physical changes of pregnancy and labor, plus what to do and and how much.Exercise during pregnancy: Safe, beneficial<p>Some days, being pregnant might feel like its own exercise routine — you might be feeling extreme fatigue, swollen feet or an aching back. While it might feel like just living your day-to-day life while pregnant is enough of a workout, there's evidence that pregnancy can be a fantastic time to get active — even if you haven't exercised in a while.</p> <h4>What's in it for me (and my baby)?</h4> <p>Physical activity improves mood, posture, muscle tone, strength and endurance. It also may help you sleep better. Exercise during pregnancy has been shown to decrease rates of <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/gestational-diabetes/symptoms-causes/syc-20355339" target="_blank" title="Opens in a new window.">gestational diabetes</a>, C-sections and high blood pressure (preeclampsia). While you're pregnant, exercise helps promote healthy weight gain and can alleviate some of the pains associated with changes in your body, including constipation, bloating, swelling and backaches. Overall, exercising regularly keeps you fit during pregnancy, increases your energy level and can help you cope better with labor. <a rel="noopener" href="http://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/exercise-after-pregnancy/art-20044596" target="_blank" title="Opens in a new window.">Workouts after your baby is born</a> can speed up your recovery and also can help prevent postpartum depression.</p> <h4>What exercise should I do?</h4> <p>Exercise that incorporates cardiovascular fitness is most beneficial. Walking, swimming, cycling, aerobics, yoga, Pilates and running are safe exercises during pregnancy. Be sure to listen to your body and drink plenty of fluids to stay hydrated.</p> <p>If you are interested in other exercises that strengthen your pelvic floor muscles which support the uterus, bladder, small intestine and rectum, you can try <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283" target="_blank" title="Opens in a new window.">Kegel exercises</a>.</p> <h4>Is it safe?</h4> <p>Absolutely. There are very few reasons why a woman shouldn't exercise during pregnancy, and your doctor will tell you if you fall into that category. If you were active before your pregnancy, it's OK to keep exercising at a similar intensity level while you're pregnant. If you were not active before your pregnancy, it's not too late. Consider starting with lower-intensity exercises, such as walking, stationary biking or stretching.</p> <p>You can be safe while exercising by staying well-hydrated and avoiding very hot conditions. Avoid contact sports and activities that put you at high risk for falling, such as downhill skiing, hockey, basketball, soccer, wrestling, scuba, gymnastics, water skiing, horseback riding and hot yoga. Also avoid exercises that require you to lie on your back after the first trimester or require balance skills later in pregnancy.</p> <h4>How much is enough?</h4> <p>Health care providers often recommend working up to at least 150 minutes of moderate intensity aerobic exercise per week — think 30 minutes of exercise, five days a week. But if that seems out of reach, don't let it stop you from being active. Any physical activity you can do is helpful to you and your baby.</p> <h5>Depending on your fitness level, consider these guidelines:</h5> <ul> <li><strong>You haven't exercised for a while</strong> — Begin with as little as five minutes of physical activity a day. Build up to 10 minutes, 15 minutes and so on until you reach at least 30 minutes a day.</li> <li><strong>You exercised before pregnancy</strong> — You can probably continue to work out at the same level while you're pregnant if you're feeling comfortable and your health care provider says it's OK.</li> </ul> <h4>What are warning signs that I should stop?</h4> <p>If you are exercising and experience vaginal bleeding, abdominal pain, regular painful contractions or leaking of amniotic fluid, you should stop and contact your health care provider. Also notify your provider if you have dizziness, headaches, chest pain or severe shortness of breath when exercising. Otherwise, keep up the good work of keeping your body healthy for you and your growing baby.</p> <h4>Watch this pregnancy exercise video to learn more:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/vfpkYRyt7mU" title="pregnancy exercise" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <p><em><a href="/providers/sarah-hotovy-md" target="_self" title="Opens in same window.">Sarah Hotovy, M.D.</a>, and <a href="/providers/terri-nordin-md" target="_self" title="Opens in same window.">Terri Nordin, M.D.</a>, are <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physicians in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Geriatric medicine</li> <li>Maternity care</li> <li>Office procedures, such as joint injections, dermatologic procedures, gynecologic procedures and vasectomies</li> <li>Pediatric care</li> <li>Women's health</li> </ul>M.D.<p>I believe in a collaborative approach to helping people meet their individualized health goals, knowing that having a trusted primary care provider makes people healthier. I take great joy in caring for people of all ages, from newborn medicine to end-of-life care. I enjoy practicing broad-spectrum family medicine, including prenatal care, delivering babies, joint injections, skin procedures, gynecologic procedures, and vasectomies.</p> <p>I was born and raised in Nebraska and, for as much as I love being a Wisconsinite, am a Cornhusker through and through. In my free time, I love to explore nature (hiking, kayaking, snowshoeing) with my husband and son, make music and try new recipes.</p><p><strong>Education</strong></p> <ul> <li>University of Nebraska Medical Center</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Family Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>American Medical Association</li> <li>Pisacano Leadership Foundation</li> </ul>Hotovy<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/sarah-hotovy-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A157CDCC141965A8F63D49F9075F491F" alt="Sarah Hotovy MD" width="280" height="280" DisableNVelocity="true" />Sarah<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>30025341Sarah Hotovy, M.D.1{986C767E-E5DE-43F5-957F-B4212DB8E384}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}|{B3F96F77-F93E-41A4-AE4E-603045CDB443}<ul> <li>Maternity care, including deliveries at the hospital</li> <li>Medical education</li> <li>Pediatric care</li> <li>Women’s health</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Iowa Roy J. and Lucille A. Carver College of Medicine</li> </ul> <p><strong>Internship/Residency</strong></p> <ul> <li>Family Medicine, Rutgers-Robert Wood Johnson Medical School</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Maternity care, Rutgers-Robert Wood Johnson Medical School</li> </ul> <p><strong>Certification</strong></p> <ul> <li>American Board of Family Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>Pisacano Leadership Foundation</li> <li>Society of Teachers of Family Medicine</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Nordin<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/terri-nordin-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=746184477F57E3BF501AEDA7D56F4FCC" alt="Terri Nordin, M.D." width="280" height="280" DisableNVelocity="true" />{7225EEB8-0AC2-4825-BCEF-B7E22114E97A}Terri<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16304497Terri Nordin, M.D.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2021/exercise-during-pregnancy.jpg?h=370&iar=0&w=660&sc_lang=en&hash=345F7DBCC39B1C4C8670C2CFC710BC04" alt="Exercise during pregnancy" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller4/13/2023While there isn't a cure for autism, there's reason for optimism with evidence-based therapies. Learn about autism treatments and therapies to reduce symptoms and help children achieve their goals.Autism: Strategies for treatments and therapies<p>The families who reach out to others after an autism diagnosis are best able to cope. This includes other families managing the condition and health care teams with pediatricians, child psychiatrists, primary care providers and therapists who work with children and families with <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/autism-spectrum-disorder/symptoms-causes/syc-20352928" target="_blank" title="Opens in a new window.">autism</a>.</p> <p>Autism is a spectrum of symptoms, and severity can greatly differ from person to person. While there isn't a cure for autism, there's a reason for optimism in many evidence-based therapies. The ultimate goal of treatment is to increase children's ability to function, reduce symptoms and help them achieve their goals.</p> <p>Treatment options for children diagnosed with autism vary. Individualized treatment plans could include therapies, school and community support programs, and medications, if necessary.</p> <p>Working together at home and school, and with the children's health care team, families may find treatment options include:</p> <h2>Behavior and communication therapies</h2> <p>Multiple specialties typically provide these therapies, including occupational and speech therapy. <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/autism-spectrum-disorder/diagnosis-treatment/drc-20352934" target="_blank" title="Opens in a new window.">Applied behavior analysis</a> is an evidence-based behavioral treatment to reinforce desirable behaviors and decrease undesirable behaviors through assessing children in their home environments. It focuses on decreasing behavioral problems, enhancing communication and teaching new skills. Often, these skills include service provisions in the patient's home, therapy centers and the community to help practice and provide guidance on functioning in different social situations. </p> <h2>Educational therapies</h2> <p>Therapies often are provided in an educational setting, where students and families work with educators to <a href="/hometown-health/speaking-of-health/helping-your-childs-education-through-an-iep-or-504-plan" target="_self" title="Opens in same window.">create structured, specific goals</a> and multifaceted treatment plans. Early detection and treatment of autism show the best response and progress. When diagnosed before preschool age, children can receive more intensive services and be involved with early intervention programs, including applied behavior analysis, and speech and occupational therapy.  </p> <h2>Family therapies</h2> <p>Beyond early <a href="/hometown-health/speaking-of-health/autism-vaccine-link-debunked" target="_self" title="Opens in same window.">diagnosis of autism</a>, a key symptom management tactic is getting the whole family involved. Parents can learn special ways to play with their children with autism. This can help children learn daily living skills and how to communicate with others. It helps reinforce consistency from integral family members to create steady routines and goals. </p> <h2>Medications for autism symptoms</h2> <p>No medication specifically treats the core symptoms of autism, such as social difficulty, repetitive behaviors and restricted interests.</p> <h3>However, medications can sometimes be a helpful option in managing some struggles and disorders that can coincide with autism symptoms, including: </h3> <ul> <li>Anxiety</li> <li>Perseverating, which is getting "stuck," such as counting the same series of numbers repeatedly</li> <li>Unpredictable negative behaviors, such as mood swings and unprovoked aggression</li> </ul> <p>It's important to remember that any therapy must come in the context of loving and accepting your children for who they are while maintaining an optimistic, yet realistic, expectation for their future. Talk to your health care team about treatment options that best suit your children's needs.</p> <p><a href="/providers/ashley-holland-do" target="_self" title="Opens in same window."><em>Ashley Holland, D.O.</em></a><em>, sees patients in <a href="/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry & Psychology</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Cognitive neurology/neuropsychiatry for children and adults with a focus on diagnosis, management and treatment of neurologic issues with psychiatric comorbidities which can include dementia syndromes, intellectual disability, and genetic syndromes, and autism spectrum disorder.</li> </ul>D.O.<p>I provide high-quality specialty psychiatric services with the support of such a fabulous organization. Northwest Wisconsin is such a beautiful area with wonderful people, and I enjoy serving the community in every capacity I can.</p> <p>In my free time, I enjoy all types of outdoor activities and spending time with my family, which includes my young children and two dogs.</p><p><strong>Education</strong></p> <ul> <li>Des Moines University College of Osteopathic Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Psychiatry, Maine Medical Center</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Child and Adolescent Psychiatry, University of Massachusetts</li> <li>Neuropsychiatry/Cognitive Neurology, University of Massachusetts</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Psychiatry, American Board of Psychiatry and Neurology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Association of Child and Adolescent Psychiatry</li> <li>American Medical Association</li> <li>American Neuropsychiatric Association</li> <li>American Psychiatric Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Psychiatry, Mayo Clinic College of Medicine and Science</li> </ul>Holland<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/ashley-holland-do.JPG?h=280&iar=0&w=280&sc_lang=en&hash=7E7B63A5C3437B6B7140CA75A45E94CE" alt="Ashley Holland, D.O." width="280" height="280" DisableNVelocity="true" />{B057D720-A165-4F91-A49D-EC778E53CF6A}Ashley<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21357072Ashley Holland, D.O.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}|{84749020-F092-4F95-A217-669CCCD77721}|{F43164BF-0164-44CF-83E6-DA8DAB5D2B18}<img src="/-/media/national-files/images/hometown-health/2021/mom-and-daughter-reading-book-on-sofa.jpg?h=370&iar=0&w=660&sc_lang=en&hash=4BD4E91301CBAE0CA430EBF6BAABEA96" alt="Mom and daughter reading book on sofa" width="660" height="370" DisableNVelocity="true" />AutismAutism is one of a group of serious developmental problems called autism spectrum disorders that appear in early childhood — usually before age 3. Though symptoms and severity vary, all autism spectrum disorders affect a child's ability to communicate and interact with others.<br /><br /><br/><br/>While there is no cure for autism, intensive, early treatment can make a big difference in the lives of many children with the disorder.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Dawn Haller5/24/2021Stroke recovery can be difficult and takes time. But the good news is that a diversified team of health care specialists is available to help each patient.A team approach to stoke recovery<p>Recovering from any health condition is rarely easy, and stroke is no exception. It is the No. 1 cause of long-term disability in the U.S., with only 10% of people who experience a stroke fully recovering with no adverse long-term effects. Recovery time differs by person, ranging from days or weeks to a lifetime.</p> <p>The effects of stroke depend on the area of the brain involved and the amount of tissue damaged.</p> <h4>Common complications for stroke survivors include:</h4> <ul> <li>Paralysis or loss of muscle strength on both or one side of the body</li> <li>Loss of vision</li> <li>Pain or numbness in specific areas of the body</li> <li>Difficulty swallowing or chewing</li> <li>Difficulty understanding or forming speech</li> <li>Memory loss</li> <li>Changes in behavior, such as controlling or expressing emotions</li> <li>Difficulty with bladder or bowel control</li> </ul> <p>Rehabilitation after stroke focuses on helping each person recover as much function as possible and return to independent living. It often starts while the patient is still in the hospital, sometimes as early as hours after a stroke.</p> <p>Each person's stroke recovery is different, and therapy programs are based on the patient's age, overall health and degree of disability. The good news is many health care specialists are ready to help each patient on the path to recovery.</p> <h4>Depending on a patient's condition, the treatment team can include:</h4> <ul> <li>Primary care physician</li> <li>Neurologist</li> <li>Physiatrist (physical medicine and rehabilitation)</li> <li>Nurse</li> <li>Dietitian</li> <li>Physical therapist</li> <li>Occupational therapist</li> <li>Recreational therapist</li> <li>Speech pathologist</li> <li>Social worker or case manager</li> <li>Psychologist or psychiatrist</li> <li>Chaplain</li> </ul> <p>The recovery process can be strenuous and time-consuming, but support from the medical team, and friends and family goes a long way in helping a patient recover as much as possible. It's important to approach each problem with patience, creativity and tenacity.</p> <h4>Learn more about stroke:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/stroke-what-it-is-and-the-different-types" target="_self" title="Opens in same window.">Stroke: What it is and the different types</a></li> <li><a href="/hometown-health/speaking-of-health/is-it-a-stroke-how-to-know-and-help" target="_self" title="Opens in same window.">Is it a stroke? How to know and help</a></li> <li><a href="/hometown-health/speaking-of-health/who-is-most-at-risk-for-a-stroke" target="_self" title="Opens in same window.">Who is most at risk for a stroke?</a></li> </ul> <p><em><a href="/providers/han-wang-md" target="_self" title="Opens in same window.">Han Wang, M.D.</a>, is a <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">neurologist</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Dementia</li> <li>Epilepsy</li> </ul>M.D., M.P.H.<p>I am a good listener and care about my patients and their family’s concerns and needs.</p> <p>My personal interests include cooking, painting and hiking. </p><p><strong>Education</strong></p> <ul> <li>National Yang-Ming University</li> <li>Master's degree, Public Health with a Concentration in Epidemiology and Biostatistics, Johns Hopkins School of Public Health</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Neurology, University Hospitals Cleveland Medical Center</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Epilepsy, University Hospitals Cleveland Medical Center</li> <li>Post-doctoral Research Fellow, Johns Hopkins School of Medicine</li> </ul> <p> <strong>Membership</strong></p> <ul> <li>American Academy of Neurology</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Neurology, American Board of Psychiatry and Neurology (ABPN)</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor, Mayo Clinic College of Medicine & Science</li> </ul>Wang<img src="/-/media/shared-files/images/medical-professionals/full/mankato/han-wang-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=4534444836ADE525CC47D2DEC11E4EAA" alt="Han Wang, M.D." width="280" height="280" DisableNVelocity="true" />Han<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21145989Han Wang, M.D., M.P.H.1<img src="/-/media/national-files/images/hometown-health/2021/dog-and-owner-in-the-woods.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D4AD0DA0BAF676FD0F1FBA42E14C136E" alt="Dog and owner in the woods" width="660" height="370" DisableNVelocity="true" />StrokeAs one of the leading causes of death in the U.S., stroke will affect 80% of families during their lifetimes, according to the National Stroke Association. And the faster care you receive for stroke, the better. Learn more about stroke prevention, symptoms and treatments here.Dawn Haller5/21/2024UV rays from the sun can cause skin damage in as little as 15 minutes. The key is to be sun savvy and know how to keep your skin healthy. Explore ways to be smart in the sun to help protect your skin.Be sun savvy, protect yourself from skin cancer<p>Ultraviolet rays from the sun can cause skin damage in as little as 15 minutes. Prolonged exposure and damage can lead to various forms of <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/skin-cancer/basics/definition/con-20031606" target="_blank" title="Opens in a new window.">skin cancer</a>, many of which, thankfully, are preventable.</p> <p>The sun isn't the only skin-damaging predator. Tanning beds and smoking also can have ill effects on the body's outer layer.</p> <h2>What are the common forms of skin cancer?</h2> <h3>Skin cancer can take many forms, but the three most common are:</h3> <ul> <li><strong><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/basal-cell-carcinoma/basics/definition/con-20028996" target="_blank" title="Opens in a new window.">Basal cell carcinoma</a></strong><br /> Basal cell carcinoma is the most common type of skin cancer. It typically develops on skin that receives a lot of sun, such as the scalp, face, nose, neck and hands. It often appears as a dome-shaped growth with visible blood vessels, a shiny, pinkish patch or a sore that heals and then returns.</li> <li><strong><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/squamous-cell-carcinoma/basics/definition/con-20037813" target="_blank" title="Opens in a new window.">Squamous cell carcinoma</a></strong><br /> Squamous cell carcinoma is the second most common type of skin cancer. It also frequently develops on skin exposed to the sun, such as the face, ears, lips, back of the hands, arms and legs. Squamous cell carcinoma often appears as a crusted or rough bump; a red, rough flat patch; a dome-shaped bump that grows and bleeds; or a sore that does not heal or heals and returns.</li> <li><strong><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/melanoma/basics/definition/con-20026009" target="_blank" title="Opens in a new window.">Melanoma</a></strong><br /> Melanoma is the deadliest form of skin cancer. It may develop on the skin or in an existing mole. Moles that change in size, color or shape, or develop symptoms, such as pain, itching or bleeding, can be a sign of melanoma. Melanoma can occur anywhere on the skin, including the hands and feet, under the fingernails or toenails, and in the mouth and genital area.</li> </ul> <h3>Watch this video to raise your skin cancer IQ:</h3> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/OEnfK1Jldwc" title="Raise your skin cancer IQ" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <h2>Preventing skin cancer</h2> <p>The keys to preventing skin cancer are to be sun savvy and know how to keep your skin healthy.</p> <h3>Be smart in the sun and protect your skin with these tips:</h3> <ul> <li><strong>Avoid the sun between 10 a.m. and 4 p.m.</strong><br /> This is when the sun is most intense and produces the greatest chance of sunburn. If you must be outside during these hours, seek shade using an umbrella, tree or other shelter. Use protective clothing and sunscreen even when in the shade. Learn more with this <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/skin-cancer/multimedia/skin-cancer-infographic/ifg-20441507" target="_blank" title="Opens in a new window.">"More Fun, Less Sun" infographic</a>.</li> <li><strong>Be aware of medications that increase your sensitivity to the sun.</strong><br /> Some prescription and over-the-counter medications can make you more sensitive to sunlight. Common drugs include antihistamines such as Benadryl; nonsteroidal anti-inflammatory drugs (NSAIDs), including naproxen or ibuprofen; certain antibiotics, including Bactrim or tetracycline; antidepressants; antipsychotics and oral diabetes medications. Check with your pharmacist regarding the side effects of your medication.</li> <li><strong>Don the right head gear.</strong><br /> A wide-brimmed hat can protect your face, ears and neck. If you wear a baseball cap, remember to apply sunscreen to your neck and ears. Also, wear protective clothing that covers exposed areas.</li> <li><strong>Don't use tanning beds.</strong><br /> Tanning beds produce harmful ultraviolet A (UVA) and ultraviolet B (UVB) rays, increasing your risk for skin cancer. There also is no proven evidence that using tanning beds to obtain a "base tan" will decrease your risk of sunburn. Beyond that, using tanning beds increases the chance of developing cataracts and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/eye-melanoma/basics/definition/con-20027875" target="_blank" title="Opens in a new window.">ocular melanoma</a>.</li> <li><strong>Make healthy lifestyle choices.</strong><br /> Your behaviors and habits affect the health of your skin. Do not smoke because it damages collagen and elastin in your skin. When caring for your skin, use mild soaps and daily moisturizers while limiting hot showers which can strip essential oils from your skin. Drink plenty of water to remain hydrated, and get regular sleep to <a href="/hometown-health/speaking-of-health/what-to-do-about-dry-skin" target="_self" title="Opens in same window.">keep your skin looking refreshed</a>.</li> <li><strong>Perform regular skin checks.</strong><br /> Look for any changes to <a href="/hometown-health/speaking-of-health/the-abcdes-of-moles" target="_self" title="Opens in same window.">moles</a>, freckles or birthmarks. Additionally, monitor any new skin changes that have occurred. Use a mirror to evaluate hard-to-see areas, and have regular skin evaluations by your healthcare team or dermatologist.</li> <li><strong>Protect children's skin.</strong><br /> Children younger than 6 months should not use sunscreen but should be protected from the sun's rays with protective clothing and shade. Apply sunscreen regularly to children 6 months and older.</li> <li><strong>Use sunscreen when outdoors.</strong><br /> A higher sun protection factor, or SPF, number in sunscreen indicates increased protection. The American Academy of Dermatology recommends using at least SPF 30. Use sunscreen even on cloudy or cool days because damage from the sun's rays can still occur. Reapply every two hours. You also should reapply after swimming or when sweating. Check the sunscreen's expiration date. The shelf life typically is three years or less if it has been stored in high temperatures.</li> <li><strong>Wear sunglasses with UVA and UVB protection.</strong><br /> Proper, protective sunglasses help prevent damage to the sensitive skin around your eyes and block ultraviolet light from the sun that may cause <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/cataracts/basics/definition/con-20015113" target="_blank" title="Opens in a new window.">cataracts</a>.</li> </ul> <p><em><a href="/providers/rebecca-danof-md" target="_self" title="Opens in same window.">Rebecca Danhof, M.D.</a>, is a <a href="/services-and-treatments/dermatology" target="_self" title="Opens in same window.">dermatologist</a> in <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Cosmetic dermatology</li> <li>General and surgical dermatology</li> </ul>M.D., M.P.H.<p>I love spending time getting to know my patients. I hope this helps put them at ease and also allows me to take into account their lifestyle and preferences in my therapeutic approach.</p> <p>I am the chair of the Dermatology Department in Southwest Wisconsin.</p> <p>I grew up on a farm in the upper Midwest. When not at work, I enjoy spending time outdoors with my husband and two daughters.</p><p><strong>Education</strong></p> <ul> <li>University of Wisconsin-Madison School of Medicine and Public Health</li> <li>Master of Public Health, Epidemiology, University of Michigan School of Public Health</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Presbyterian St. Luke's Medical Center</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Dermatology, University of Colorado-Denver</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Dermatology</li> <li>American Society of Dermatologic Surgery</li> <li>Wisconsin Dermatologic Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Dermatology, Mayo Clinic College of Medicine and Science</li> </ul>Danhof<img src="/-/media/shared-files/images/medical-professionals/full/onalaska/rebecca-danhof-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=E9EC4FF3D8A110DB9E95681536D696AA" alt="Rebecca Danhof MD" width="280" height="280" DisableNVelocity="true" />{0BA89695-346C-4055-9F00-8814DB529BFD}Rebecca<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15717976Rebecca Danhof, M.D., M.P.H.1{276FDCB2-F341-4C45-B04B-F71FB963B8CB}|{20D94572-B26A-4FB7-8C9D-7555CE785162}<img src="/-/media/national-files/images/hometown-health/2024/wearing-hats-for-sun-protection.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CB5D07325EA48F1ACA5756864C490E33" alt="Wearing hats for sun protection" width="660" height="370" DisableNVelocity="true" />Skin CancerSkin cancer — the abnormal growth of skin cells — most often develops on skin exposed to the sun. But this common form of cancer can also occur on areas of your skin not ordinarily exposed to sunlight.Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Dawn Haller5/4/2021As you make plans to celebrate Cinco de Mayo, follow these tips for enjoying dishes that are lighter on the calories and sodium.Celebrate Cinco de Mayo with lighter versions of popular dishes<p>Cinco de Mayo, the fifth of May, is a celebration of the Mexican army's victory over the French at the Battle of Puebla in 1862 during the Franco-Mexican War. In the U.S., many people celebrate with Mexican-inspired foods and drinks.</p> <h2>Here are some tips for enjoying dishes that are lighter on the calories and sodium, compared to popular restaurant dishes:</h2> <h3>Turn up the spices.</h3> <p>Enhance the flavor of your dishes with traditional spices, chilis, herbs and citrus juice rather than salt.</p> <h4>Common herbs and spices that you may be familiar with include:</h4> <ul> <li>Chili powder</li> <li>Cumin</li> <li>Fresh or dried cilantro</li> <li>Coriander seeds</li> <li>Cinnamon</li> <li>Cayenne pepper</li> <li>Garlic</li> </ul> <p>Less common spices to consider include ancho chile powder, Mexican oregano, tomatillos and serrano peppers. Many local grocery stores have a Hispanic foods section to explore. Flavorful vegetables, such as onion, jalapenos, chipotle peppers and poblano peppers, enhance flavor and add to your daily vegetable goal. If you feel your dish's flavor is a little flat, try a splash of lime juice to brighten up the flavor before reaching for the salt.</p> <h3>Load up on vegetables.</h3> <p>Many Mexican American dishes revolve around protein, but increasing vegetables in these dishes increases flavor and reduces calories. Make sure your dish includes at least a serving of vegetables, or a half-cup of cooked or one cup of raw vegetables. For example, a half-cup of cooked bell peppers is only about 25 calories. Many traditional Mexican dishes use summer squash or zucchini. These vegetables can be added to many dishes as they take on flavor well.</p> <p>Salsa can count as a vegetable, but many store brands are high in sodium. Summer is a great time to experiment with making your own lower-sodium salsa as fresh produce becomes more abundant.</p> <h3>Add lean proteins.</h3> <p>Choose lean proteins, such as fish; chicken; ground turkey; or lean steak, such as top sirloin. Another option is using pinto, black or fat-free refried beans in place of meat. If using ground beef, try substituting half of the beef for ground turkey, vegetarian soy crumbles or black beans.</p> <h3>Select whole grains.</h3> <p>If you are watching your carbohydrates, choose smaller tortillas or look for a low-carb wrap. Many people assume tortillas are lower in carbohydrates, as they are marketed as being healthier than bread, but one 10-inch tortilla has more grams of carbohydrate than two slices of bread.</p> <p>Work in whole grains by substituting whole-wheat tortillas for white flour tortillas and brown rice for white rice.</p> <h3>Curb added fat.</h3> <p>Limit the added fat by choosing low-fat or fat-free sour cream, reduced-fat cheese and fat-free refried beans. You can use low-fat plain Greek yogurt in place of the sour cream for a protein boost. Limit the amount of oil in cooking by using an oil spray and a nonstick pan or by baking in the oven.</p> <h3>Try some lighter recipes of these popular Cinco de Mayo dishes:</h3> <h4>Chicken fajitas</h4> <p>Serves 12</p> <p>Dietitian's tip: It's easier to slice the chicken when it is still partially frozen rather than waiting until it's completely thawed.</p> <ul> <li>¼ cup lime juice</li> <li>1–2 cloves garlic, minced</li> <li>1 teaspoon chili powder</li> <li>½ teaspoon ground cumin</li> <li>3 pounds boneless, skinless chicken breasts, cut in ¼-inch strips</li> <li>1 large onion, sliced</li> <li>Half a green sweet bell pepper, slivered</li> <li>Half a red sweet bell pepper, slivered</li> <li>12 low-fat, whole-wheat 8-inch tortillas</li> <li>½ cup salsa</li> <li>½ cup fat-free sour cream</li> <li>½ cup low-fat shredded cheddar cheese</li> </ul> <p>Combine the first four ingredients in a large bowl. Add chicken slices and stir until chicken is well-coated. Marinate for 15 minutes. Cook chicken in a pan, or on a grill or stovetop, for 3 minutes or until no longer pink. Stir in onions and peppers. Cook 3 to 5 minutes or until done to your liking. Divide mixture evenly among tortillas. Top each tortilla with 2 teaspoons salsa, 2 teaspoons sour cream and 2 teaspoons shredded cheese. Roll up and serve.</p> <p>Nutritional information per serving (1 filled tortilla): 220 calories, 4 grams fat, 1 gram saturated fat, 84 milligrams cholesterol, 830 milligrams sodium, 16 grams carbohydrates, 10 grams fiber, 30 grams protein</p> <h4>Fish tacos with tomatillo sauce</h4> <p>Serves 4</p> <p>Dietitian's tip: If cilantro isn't to your liking, use parsley instead. You can use a different pepper in place of the Fresno peppers and your favorite salsa in place of the tomatillo salsa. Just watch the sodium content.</p> <ul> <li>12 ounces whitefish, such as cod or tilapia</li> <li>Salt and pepper to taste (optional)</li> <li>¼ head Napa cabbage (1½ cups)</li> <li>1 teaspoon cumin</li> <li>2 teaspoons paprika</li> <li>½ teaspoon chili powder</li> <li>½ small yellow onion, diced (¼ cup)</li> <li>2 tablespoons minced cilantro</li> <li>2 red Fresno peppers, diced</li> <li>Zest and juice of 1 lime (½ teaspoon zest, 1 tablespoon juice)</li> <li>4 tablespoons tomatillo salsa</li> <li>4 wheat tortillas (6-inch diameter), lightly grilled or toasted</li> </ul> <p>Season fish with salt and pepper if you like. Then bake fish at 375 F for about 20 minutes until internal temperature reaches 145 F. Or grill fish if you prefer. Place remaining ingredients, except tortillas, in a mixing bowl and toss to combine. Flake fish and place on tortillas. Top with cabbage and salsa mixture. Serve immediately.</p> <p>Nutritional information per serving (1 filled tortilla): 187 calories, 3 grams fat, 0.5 grams saturated fat, 39 milligrams cholesterol, 190 milligrams sodium, 21 grams carbohydrates, 2.5 grams fiber, 19 grams protein</p> <p><em><a href="/providers/romi-londre-rdn" target="_self" title="Opens in same window.">Romi Londre</a> is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Eating disorders</li> <li>Enteral nutrition or tube feedings</li> <li>Weight management</li> </ul>RDN, CD<p><strong>Education</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Registered Dietitian Nutritionist</li> <li>Certified Nutrition Support Clinician </li> <li>Certificate of Training in Adult Weight Management</li> </ul> <div> </div>Londre<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/romi-londre-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7919B2F8260054ECC4308684471EEEDB" alt="Romi Londre RDN" width="280" height="280" DisableNVelocity="true" />Romi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15183670Romi Londre, RDN, CD1{2BEE5070-65FF-4406-9E59-103E06C5A535}<img src="/-/media/national-files/images/hometown-health/2021/tacos-on-plate.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BA59F81039E94AB073988993E3F34909" alt="Tacos on plate" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller5/26/2021Parents often think to protect their children's skin with sunscreen when going outside. But what about protecting their eyes? Do children need sunglasses?Do children need sunglasses?<p>Children spend a lot of time outside enjoying school recess, sports and playtime. You likely send them outside with sunscreen to protect their skin. But what about protection for their eyes? Do children need to wear sunglasses?</p> <p>Children receive more annual sun exposure than adults. This increased exposure to sunlight increases risk of eye damage from ultraviolet (UV) light — an invisible electromagnetic radiation emitted by the sun. Unlike adult eyes, children's eyes are still maturing and cannot filter out the harmful UV rays as effectively.</p> <p>Children's eyelids and skin around the eye are delicate and more vulnerable than adult skin. Damage from UV rays builds up over time. Long-term eye problems not specific to children could include <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/cataracts/symptoms-causes/syc-20353790" target="_blank" title="Opens in a new window.">cataracts</a> and <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/wet-macular-degeneration/symptoms-causes/syc-20351107" target="_blank" title="Opens in a new window.">age-related macular degeneration</a> that can blur vision, dull colors and lead to the development of a pterygium, which is a noncancerous growth of tissue on the surface of the eye.</p> <p>There also are some short-term physical side effects from too much UV light, including photokeratitis, also known as "snow blindness." This occurs when UV rays reflect off sand, water, ice and snow, or if you stare at the sun. Photokeratitis is like having a sunburned eye.</p> <p>Fortunately, sunglasses will protect the skin around the eye and the eye itself. Consider having your children wear sunglasses every day. UV rays can still damage eyes on cloudy days.</p> <h2>What to look for in sunglasses</h2> <h3>Keep these tips in mind with selecting sunglasses for your children:</h3> <h4>1. Look for UV protection.</h4> <p>Sunglasses should conform to the American National Standards Institute's guideline ANSI Z80.3, which specifies UV protection and impact protection. Choose sunglasses that block 99%–100% of both UVA (long-length) and UVB (short- length) rays. Look for large wraparound-style sunglasses that cover a lot of skin. If your children need to wear corrective lenses, you may want to consider photochromic lenses, also called transition lenses, to eliminate the need for sunglasses. Photochromic lenses automatically change from clear lenses to darkened lenses in the presence of sunlight. These lenses block 100% of the sun's UV rays.</p> <h4>2. Make sure the sunglasses are durable.</h4> <p>Active children need sunglasses made of impact-resistant polycarbonate with scratch-proof lenses. Frames should be bendable but unbreakable. Make sure the fit is snug.</p> <h4>3. Consider activities.</h4> <p>Some sunglasses come with amber or green lenses and can increase contrast, which may be useful for sports.</p> <h4>4. Let kids choose.</h4> <p>Kids are more likely to wear sunglasses if they've been allowed to pick them out. Let them choose among a few pairs of sunglasses.</p> <h4>5. Be the keeper of the sunglasses.</h4> <p>To prevent the sunglasses from being lost, broken or forgotten, parents may want to consider keeping their children's sunglasses in a safe place when they are not being worn.</p> <h4>6. Listen to your children or observe them.</h4> <p>If your children resist wearing glasses or sunglasses, observing their behavior or talking to them further might give you a clue to the barriers, such as poor fit or discomfort while wearing them.</p> <h4>7. Set a good example.</h4> <p>Your eye health is important. Set a good example for your children by wearing your sunglasses consistently, and make wearing them part of your children's routine.</p> <p>As an added protection, have your children wear wide-brimmed hats and sunscreen to further reduce their UV exposure. Sunglasses block UV rays that come through the lenses. UV rays also can reflect off surrounding surfaces and damage skin around the eyes, ears, forehead and cheeks. An appropriate hat and sunscreen can block the sun from above and from the sides.</p> <p><a href="/providers/nitika-arora-mbbs">Nitika Arora, M.B.B.S.</a>, is a glaucoma specialist in <a href="/services-and-treatments/ophthalmology" target="_self" title="Opens in same window.">Ophthalmology</a>, and Angela Schneider is an optician in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</p>M.B.B.S.<p><strong>Education</strong></p> <ul> <li>Kasturba Medical College</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>RML Hospital</li> <li>University of Illinois College of Medicine</li> <li>Ophthalmology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowships</strong></p> <ul> <li>Research, Mayo Clinic School of Graduate Medical Education</li> <li>Glaucoma, Mayo Clinic School of Graduate Medical Education</li> </ul> <div><strong>Memberships</strong></div> <ul> <li>American Academy of Ophthalmology</li> <li>American Glaucoma Society</li> <li>Women in Ophthalmology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Ophthalmology, Mayo Clinic College of Medicine and Science</li> </ul>Arora<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/nitika-arora-mbbs.jpg?h=280&iar=0&w=280&sc_lang=en&hash=9675C67908761C784DE1E007AA073959" alt="Nitika Arora, M.B.B.S." width="280" height="280" DisableNVelocity="true" />{14B42962-0BAD-44FB-8670-D80CDFEE2C79}Nitika<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15500586Nitika Arora, M.B.B.S.1{C5680DDD-C649-4B63-AFCC-B52A244736B7}<img src="/-/media/national-files/images/hometown-health/2021/child-with-sunglasses-bucket-hat.jpg?h=370&iar=0&w=660&sc_lang=en&hash=A0606E5CAA00427F77825B06E52D9761" alt="Child wearing sunglasses and bucket hat" width="660" height="370" DisableNVelocity="true" />Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.Dawn Haller1/18/2023Running doesn't require much gear, but well-fitting, running-specific shoes are a must. Start by shopping at a specialty shoe store and keep these expert tips in mind to ensure a good fit.Expert tips for running shoe fit<p>Congratulations on setting a goal to run a long-distance race. You've just joined a group of more than 60 million people in the U.S. who participate in organized runs and races. Running doesn't require much gear, but well-fitting, running-specific shoes are a must.</p> <p>Someone training for a long-distance run, such as a marathon, can log 800 or more miles before a race. With your feet enduring this kind of mileage, it's essential to choose the appropriate footwear to maintain the health of your feet and prevent injury.</p> <h2>Shop in the evening</h2> <p>Throughout the day, your feet retain fluid, causing them to swell. For this reason, it's best to go shoe shopping late in the day or evening, when swelling is at its maximum. This increases the likelihood of choosing a fit that's comfortable throughout the day.</p> <h2>Check out specialty shoe stores</h2> <p>Specialty shoe stores offer valuable services, including in-store fittings and measurement, unique styles, extended sizes, shoes with varying levels of cushion and special inserts. Experienced store associates help customers determine appropriate shoe size, style and support to maximize comfort and functionality.</p> <p>Since you're starting a running program, ask about shoes designed especially for road running. These shoes tend to have flatter, smoother soles that create a consistent surface for running on roads, sidewalks, tracks and treadmills.</p> <h3>In this video, physical therapist Beau Johnson explains how movement pattern affects running shoe choice and fit:</h3> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/GyO0sS5zRd8" title="Movement pattern and running shoes" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <h2>Not all brands are equal</h2> <p>Shoe size can slightly vary from brand to brand. Don't be afraid to venture up or down a half or full size if you're trying a new brand or a new style from a familiar brand.</p> <h2>Choose the right size and fit</h2> <p>More than two-thirds of the population has one foot that's larger than the other. This rarely exceeds one-half size. However, this should be considered when buying new shoes.</p> <p>Always choose your size based on the fit of the larger foot, since the fit of the smaller foot can be easily adjusted by adding an insert or arch support. That's why it's important to try on both shoes. If a shoe fits properly, there should be a half-inch of space between your longest toe and the front of the shoe, leaving plenty of room to wiggle your toes.</p> <p>When trying on shoes, bring your running socks and any custom orthotics.</p> <h2>Accommodate deformities</h2> <p>Common foot deformities, including bunions and hammertoes, can pose challenges when it comes to footwear. Luckily, many brands offer shoes that are available with extra width and depth to accommodate these deformities, and prevent painful corns and calluses from developing. Specialty shoe stores also may provide stretching to accommodate a deformity.</p> <h2>Lace shoes correctly</h2> <p>How you lace your shoes can improve the fit. To help lock your heel in place, try the runner's loop. To relieve pressure points on the top of your foot, window or box lacing might work best for you.</p> <h2>Take shoes for a test spin</h2> <p>Take a stroll around the store, paying attention to any rubbing or discomfort as you stand, walk or jog in place. If a shoe is uncomfortable in the store, it likely will be uncomfortable after wearing it for a month or two. Running shoes that feel right in the store shouldn't need to be broken in.</p> <h2>Know when to buy a new pair</h2> <p>Your shoes are going to get a workout as you train. In general, a pair of running shoes lasts 400 to 500 miles or three to four months. Keep an eye on the midsoles and outsoles. If they're compressed or worn, it's time to buy a new pair.</p> <p>If you have questions about foot health, talk with your health care professional or schedule an appointment with a podiatrist. Because podiatrists specialize in foot issues, they can provide the best recommendations based on your specific needs.</p> <p><em><a href="/providers/stephanie-kvas-dpm" target="_self" title="Opens in same window.">Stephanie Kvas, D.P.M.</a>, is a <a href="/services-and-treatments/podiatry" target="_self" title="Opens in same window.">podiatrist</a> in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a> and <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><ul> <li>Ankle arthroscopy</li> <li>Arthritic conditions</li> <li>Bunion surgery</li> <li>Community education and outreach</li> <li>Community health and wellness</li> <li>Diabetic wound care</li> <li>Flatfoot reconstruction</li> <li>Hammertoe surgery</li> <li>Limb salvage</li> <li>Pediatric foot and ankle conditions</li> <li>Reconstructive foot and ankle surgery  </li> <li>Sports injuries</li> <li>Traumatic fracture care</li> </ul>D.P.M. <p>I am committed to developing a meaningful patient-doctor relationship with each of my patients. I encourage patients to take an active role in their medical care and work with them to select a treatment plan that is right for them. </p> <p>As a Minnesota native, I'm exceptionally excited to join Mayo Clinic Health System in New Prague. My extensive training in reconstructive foot and ankle surgery has prepared me for my role as a surgical podiatrist at Mayo Clinic Health System. </p> <p>I look forward to providing foot and ankle care to the region and being an active member of the community. </p><p><strong>Education</strong></p> <ul> <li>Midwestern University Arizona College of Podiatric Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Podiatric Medicine & Surgery, Reconstructive Rearfoot/Ankle, Hennepin County Medical Center</li> </ul> <p><strong>Certification</strong></p> <ul> <li>State of Minnesota Board of Podiatric Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Foot and Ankle Surgeons</li> <li>American Podiatric Medical Association</li> <li>Minnesota Podiatric Medical Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Podiatric Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Kvas<img src="/-/media/shared-files/images/medical-professionals/full/new-prague/stephanie-kvas-dpm.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A7F1FBFFDD180559BD4211C661476E99" alt="Stephanie Kvas DPM" width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Utilization+of+Fluorescence+Microangiography+in+Pediatric+Acute+Compartment+Syndrome%3A+A+Case+Report" target="_blank" title="Opens in new window. ">Utilization of Fluorescence Microangiography in Pediatric Acute Compartment Syndrome: A Case Report</a>, January 2020</li> <li><a rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Utilization+of+Fluorescence+Microangiography+in+Pediatric+Acute+Compartment+Syndrome" target="_blank" title="Opens in new window. ">Utilization of Fluorescence Microangiography in Pediatric Acute Compartment Syndrome: A Case Report</a>, February 2019</li> </ul>{ED85D0D4-A69F-4AFC-8DF7-CC90B84DFB35}Stephanie <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21681643Stephanie Kvas, D.P.M.1{D170DE7F-251A-4290-9CC3-0A9B8D67B28A}<img src="/-/media/national-files/images/hometown-health/2023/trying-on-running-shoes.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B34DF51488BA1821F18A775211D84D93" alt="Trying on running shoes" width="660" height="370" DisableNVelocity="true" />Foot HealthPodiatry is a branch of medicine devoted to the study of diagnosis, medical and surgical treatment of disorders of the foot, ankle and lower extremity.Sports MedicineSports medicine focuses on a multidisciplinary approach to help evaluate, diagnose and treat athletes of all kinds — from high school and college team members to people with activity-related injuries.Dawn Haller10/3/2022With a stroke, every minute counts. If you suspect someone is experiencing a stroke, conducting a FAST test can help save their life and prevent long-term disabilities.Is it a stroke? How to know and help<p>Many emergencies give you warning signs before they become life-threatening. For example, heart attacks often come after chest pain and severe allergic reactions, or anaphylaxis — often beginning with hives or swelling.</p> <p>But stroke symptoms can arise suddenly, leaving you a small window of time to react effectively. It's important to act immediately if you suspect someone is having a stroke.</p> <h2>Symptoms that may signal a stroke include:</h2> <ul> <li>Sudden weakness, numbness or paralysis on one side of the body</li> <li>Sudden difficulties with speech or understanding speech</li> <li>Visual impairment affecting one or both eyes</li> <li>Issues with balance, feeling dizzy or having difficulty walking</li> <li>Overwhelming headaches with no clear cause or decreased responsiveness</li> </ul> <h3>A simple way to tell if someone is having a stroke is to complete the FAST test:</h3> <ul> <li><strong><span style="text-decoration: underline;">F</span>ace</strong><br /> Ask the person to smile. Is it abnormal or drooping on one side?</li> <li><strong><span style="text-decoration: underline;">A</span>rm</strong><br /> Ask the person to extend their arms straight out from the body. Can the person hold both arms parallel? Does one arm drop downward?</li> <li><strong><span style="text-decoration: underline;">S</span>peech</strong><br /> Ask the person to repeat a simple sentence, such as "The sky is blue." Were the words missed? Is the speech slurred?</li> <li><strong><span style="text-decoration: underline;">T</span>ime</strong><br /> If you can answer yes to one or more of these questions, it's time to call 911.</li> </ul> <p>If the person stops breathing, begin CPR. If they vomit, turn their head to the side to prevent breathing in any material and choking. That's why it's important to keep anyone who may be having a stroke from eating or drinking.</p> <p>With a stroke, every minute counts, so always seek medical attention immediately if you think someone may be having a stroke. The sooner you act, the greater the chance of survival and preventing long-term disabilities.</p> <h2>Learn more about stroke:</h2> <ul> <li>Print a <a href="/-/media/local-files/eau-claire/documents/medical-services/neurology/what-to-know-about-stroke.pdf?sc_lang=en&hash=2CE70A380EC23B3E31C7D49C44072E36" target="_blank" title="Opens in a new window.">"What to know about stroke"</a> flier.</li> <li>Find out <a href="/hometown-health/speaking-of-health/stroke-what-it-is-and-the-different-types" target="_self" title="Opens in same window.">what a stroke is and the different types</a>.</li> <li>Discover <a href="/hometown-health/speaking-of-health/women-and-stroke-what-you-need-to-know" target="_self" title="Opens in same window.">what you need to know about women and stroke</a>.</li> </ul> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2021/couple-looking-at-tablet-on-table.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8CAEB01BECABEF9ABD6B5CADA3571D84" alt="Couple looking at tablet on table" width="660" height="370" DisableNVelocity="true" />StrokeAs one of the leading causes of death in the U.S., stroke will affect 80% of families during their lifetimes, according to the National Stroke Association. And the faster care you receive for stroke, the better. Learn more about stroke prevention, symptoms and treatments here.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller5/14/2021The goal of total knee replacement is to get you active again without pain or restrictions. Here's how to know when it’s time for surgery.Is it time for a total knee replacement?<p>Climbing stairs has become an ordeal. Taking the dog for a long walk is out of the question. Squatting to pick up a grandchild just doesn't happen anymore. When you're not able to do the things you want — and love — to do, your body may be telling you it's time for a total knee replacement.</p> <p>A total knee replacement is a major surgery that requires a big commitment on your end to recover from it. For the first three months after surgery, you'll be healing and doing exercises to build strength and improve your range of motion. Full recovery from a total knee replacement takes a up to a year.</p> <h4>Before you and your orthopedic specialist decide it's time, you'll want to give noninvasive therapies a chance, including:</h4> <ul> <li>Modifying your activities.</li> <li>Taking pain relievers, such as acetaminophen.</li> <li>Bracing your damaged knee.</li> <li>Undergoing cortisone injections.</li> <li>Using a cane or walker.</li> <li>Working with a physical therapist.</li> </ul> <p>There's no age range for having a total knee replacement. It's a matter of decreasing function and increasing pain that matches up with what X-rays of your knee are showing. For instance, if you're 50, have bad arthritis and are unhappy with your quality of life, then it's reasonable to undergo a total knee replacement to regain function and mobility at a younger age.</p> <p>When you decide you're ready, and you've "checked all the boxes" for appropriate noninvasive therapies, then it's time to plan for a total knee replacement. Since this is most commonly an elective surgery, you can time it to fit your work and home calendars for when you'll have a three-month stretch to devote to recovery.</p> <h4>You'll also consult with an orthopedic surgeon and begin preparing for surgery by:</h4> <ul> <li>Undergoing a physical check up and any needed tests.</li> <li>Ensuring your diabetes is under control, if applicable.</li> <li>Losing weight or stopping smoking, if recommended.</li> <li>Working with a physical therapist on a series of muscle-strengthening exercise so your leg is as strong as possible going into surgery.</li> <li>Consulting with an occupational therapist to learn what adjustments and aids may make your recovery at home safer and easier.</li> <li>Arranging for someone to care for you when you get home.</li> <li>Undergoing imaging so your surgeon has the latest picture of your knee.</li> </ul> <p>Depending on a number of factors, you may be a good candidate for <a href="/hometown-health/speaking-of-health/same-day-joint-replacement-surgery-possible" target="_self" title="Opens in same window.">same-day surgery</a>. Be sure to discuss this option with your surgeon. Otherwise, expect to spend one or more nights in the hospital.</p> <p>The goal of a total knee replacement is to get back to the activities you've been missing and live the life you want to live without pain or restrictions. You'll know when it's time.</p> <p><em><a href="/providers/marcus-greatens-md" target="_self" title="Opens in same window.">Marcus Greatens, M.D.</a>, is an <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">orthopedic surgeon</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Complex primary hip and knee replacements</li> <li>Complex revision hip and knee replacements</li> <li>Periprosthetic fractures</li> <li>Primary total hip and knee replacements</li> <li>Prosthetic joint infection management</li> </ul>M.D.<p>I am comfortable with the full spectrum of hip and knee replacement surgery. This ranges from routine primary (first-time) joint replacements to complex revision of failed joint replacements. I strive to understand each patient’s individual situation, symptoms and goals to provide the most accurate, attainable plan for managing joint pain. The overarching goals of all of my surgeries are to relieve pain, improve function and allow patients to return to the activities they most enjoy.</p> <p>Outside of work I enjoy spending time outdoors camping, hiking, fishing and biking. I am a Wisconsin native, and my wife and I love supporting local businesses and experiencing all the amazing things this state has to offer. We also enjoy cooking and spending time with family, friends and our rescue pup.</p><p><strong>Education</strong></p> <ul> <li>University of Wisconsin School of Medicine and Public Health</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Orthopedic Surgery, University of Michigan</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Orthopedic Surgery, University of Michigan</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Adult Reconstruction Surgery, University of Colorado</li> </ul> <p><strong>Certification</strong></p> <ul> <li><strong> </strong>American Board of Orthopedic Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Orthopedics, Mayo Clinic College of Medicine and Science</li> </ul>Greatens<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/marcus-greatens-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=E55A1DBDC6CF7CD84DBAFCEE5EEA0F62" alt="Marcus Greatens, M.D." width="280" height="280" DisableNVelocity="true" />{788B98DB-7493-41F5-88CB-DA59E4287DAE}Marcus<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21343454Marcus Greatens, M.D.1{DEF55970-853F-4E96-9A4D-3413874FF059}<img src="/-/media/national-files/images/hometown-health/2021/hands-holding-knee-replacement.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E92AA99ECDA6CCC7C4851EDC0FAF1EAD" alt="Hands holding knee; total knee replacement" width="660" height="370" title="Hands holding knee; total knee replacement" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Dawn Haller5/20/2021Ankle injuries are common in sports and everyday life. Here's how to know if yours is a sprain or break.Is your injury a sprain or break?<p>Whether you're a competitive athlete, a weekend warrior or just enjoy spending time outdoors, chances are you've rolled your ankle at some point and wondered whether it was broken or sprained.</p> <p>Ankle injuries are common in sports and everyday life, and they come in a variety of patterns, ranging from simple to severe.</p> <p>Sprains are often billed as less severe. But a sprained ankle can be just as painful as a broken one.</p> <p>A sprain is an injury to a ligament. Ligaments are bands of tissue that attach two bones together at a joint. They provide stability to the joint, while allowing it to bend. When a sprain occurs, it can be very painful to bend or put weight on the ankle. A common misconception is that if you can put weight on the ankle, then it's not broken. However, there are situations where the ankle can be broken, and it's still possible to put weight on it.</p> <p>So how can you tell if your ankle is broken or sprained? If there's any deformity of the ankle, that indicates the ankle is broken. If the ankle doesn't look deformed, then the only way to really know is to get X-rays.</p> <p>In the case of a sprain, the vast majority will heal with rest, ice, anti-inflammatory medications and sometimes wearing a walking boot. While return to activity varies based on the severity of the sprain, that's generally achieved within two weeks for minor sprains and up to six weeks for more severe sprains.</p> <p>How to manage a broken ankle depends on the severity of the break. This is mainly determined by whether the bones of the ankle have shifted or changed position. If they didn't move and the ankle joint is stable, then the treatment can look similar to a severe sprain. For more unstable or severe injuries, surgery is often required to restore alignment of the bones. Recovery from this type of injury can often take three months or longer.</p> <p>Unfortunately, there is no easy way to determine whether an ankle injury is a sprain or break. If in doubt, it's always best to see a provider, and undergo an exam and X-rays, to determine the type of injury.</p> <p><em><a href="/providers/timothy-oconnor-md" target="_self" title="Opens in same window.">Timothy O'Connor, M.D.</a>, is an <a href="/services-and-treatments/orthopedic-surgery" target="_self" title="Opens in same window.">orthopedic surgeon</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Adult and pediatric fractures</li> <li>Geriatric fractures</li> <li>Hip and knee replacement</li> <li>Nonunion (permanent failure of healing following a broken bone)</li> <li>Orthopedic trauma/fracture surgery</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>Georgetown University School of Medicine</li> <li>Master's of Public Health, Epidemiology, University of Minnesota School of Public Health</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Orthopedic Surgery, University of Wisconsin Hospital and Clinics</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Orthopedic Trauma, Regions Trauma Center/University of Minnesota</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Orthopedic Surgery, American Board of Orthopedic Surgery</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Orthopaedic Surgeons</li> <li>Orthopaedic Trauma Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Orthopedics, Mayo Clinic College of Medicine and Science</li> </ul>O'Connor<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/tim-oconnor-md.jpg?h=200&iar=0&w=200&sc_lang=en&hash=A51CDB4874C792AB46122646EAD602A8" alt="Tim O'Connor, M.D." width="200" height="200" DisableNVelocity="true" />Timothy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16053567Timothy O'Connor, M.D.1{DEF55970-853F-4E96-9A4D-3413874FF059}<img src="/-/media/national-files/images/hometown-health/2021/holding-ankle-with-pain.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0830B3467C0037899EA5D71062D5CADA" alt="Holding ankle with pain" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Dawn Haller6/1/2022If you've been diagnosed with benign prostatic hyperplasia (BPH), it's time for you and your provider to talk about treatment options.Men's health: How is benign prostatic hyperplasia treated?<p>If you've been diagnosed with benign prostatic hyperplasia (BPH) — noncancerous tissue growth within the prostate — it's time for you and your healthcare team to talk about treatment options. These options depend on the severity of your symptoms, which can range from having a weak urine stream to not being able to urinate at all. Most treatments are done in the outpatient setting, including your provider's office, while others may require a hospital stay.</p> <h2>Behavior modifications</h2> <h4>If you're experiencing bothersome, but not severe, symptoms, such as having a weak urine stream or frequently getting up at night to urinate, your provider may have you start with behavior modification, including:</h4> <ul> <li><strong>Changes to your diet</strong><br /> Some foods, such as chocolate, citrus, carbonated beverages and caffeine, can irritate your bladder, which can increase your urge to urinate. Cutting back on these foods may ease your symptoms.</li> <li><strong>Fluid intake</strong><br /> Reducing the amount of fluid you drink before bedtime can decrease your need to urinate during the night.</li> <li><strong>Timed urination (voiding)</strong><br /> Holding your urine also can irritate your bladder, so making a point to urinate every hour-and-a-half to two hours can reduce the urge to go "now."</li> </ul> <h2>Medications</h2> <p>If these behavior modifications no longer work as effectively for you, your healthcare provider may prescribe a medication, which you'll need to take every day.</p> <h4>There are a number to choose from to give you the best outcomes, including:</h4> <ul> <li><strong>Alpha blockers</strong><br /> These drugs relax muscles in the bladder and prostate and open up the urinary channel to reduce blockage. There are multiple types of alpha blockers, but Flomax (tamsulosin) specifically targets the prostate. Side effects include decrease in blood pressure, dizziness and lightheadedness. They also can cause semen to go back into the bladder instead of the penis (retrograde ejaculation). This may be startling, but it's harmless.</li> <li><strong>5-alpha reductase inhibitors</strong><br /> These medications work to shrink the prostate by lowering the production of a specific hormone. They're only prescribed for men with higher prostate-specific antigen (PSA) levels and larger prostates. There are more side effects, and it may take six to nine months to see any results. Men may have a lower sex drive, and some will experience erectile dysfunction.</li> </ul> <h2>Surgical procedures</h2> <p>You and your healthcare team may decide that in-office therapies or surgery would be the best treatment option for you. They are done to shrink or remove overgrown prostate tissue. This can relieve bladder obstruction caused by an enlarged prostate. </p> <p>Minimally invasive procedures, also known as therapies, are best for people with smaller prostates who can't tolerate anesthesia or are concerned with preserving ejaculation and erections. The least invasive options can be done in your provider's office or in an operating room. These are known as transurethral procedures and don't require an incision.</p> <p> Some treatments work better than others, depending on your symptoms, treatment goals and the size of your prostate. Most of these treatments preserve sexual function and have little or no impact on erectile or ejaculatory function.</p> <h4>Talk with your healthcare team about which of the following options might be best for you:</h4> <ul> <li><strong>Temporarily implanted nitinol device</strong><br /> This procedure reshapes the tissue of the prostatic urethra and the bladder neck to create a wider channel through which urine can flow. A nickel titanium device is inserted into the prostatic urethra in a narrow, folded configuration. As the device expands, it exerts gentle pressure to reshape the prostatic urethra and opening of the bladder. After five to seven days, the device is removed.</li> <li><strong>Prostatic urethral lift PUL</strong><br /> This procedure reshapes the prostate using a small, permanent implants to compress and lift the side of the enlarged prostate. This increases the opening of the urethra.</li> <li><strong>Steam therapy</strong><br /> This therapy, also known as uses steam to reduce the size of the prostate. During the treatment, a tiny needle is inserted into the urethra and positioned within the prostate gland. In nine seconds, the needle produces a 2-centimeter-wide steam ball that shrinks surrounding prostate tissue.</li> <li><strong>Transurethral resection of the prostate TURP and photo selective vaporization PVP</strong><br /> During a TURP, a lighted scope is inserted into the urethra and the surgeon uses an electric loop to remove all but outer part of the prostate. TURP generally relieves symptoms quickly, and most men have a stronger urine flow soon after the procedure. PVP is laser therapy, also called transurethral electroevaporation of the prostate, and performed in an operating room under anesthesia. A surgeon inserts a thin, tube-like instrument into the urethra. This instrument has a lens, light and tool that sends out an electrical current to destroy prostate tissue. Heat from the electrical current seals small blood vessels, reducing the risk of bleeding. This procedure destroys or removes overgrown prostate tissue and is a good choice if you need to stay on blood thinners.</li> <li><strong>Prostate enucleation BipoLEP or HoLEP</strong><br /> This procedure removes nearly the entirety of the prostate gland without an incision. It is often a good option for patients with especially large prostates, the inability to stop blood thinners or in significant urinary retention. A thin instrument is inserted into the urethra. Then a laser cuts the prostate tissue into small removable pieces. Enucleation of the prostate can be performed with either bipolar plasma energy or light energy. These are known as <a href="/hometown-health/speaking-of-health/treatment-for-enlarged-prostate" target="_self" title="Opens in same window.">BipoLEP</a> and <a href="/hometown-health/speaking-of-health/laser-based-prostate-procedure-treats-bph" target="_self" title="Opens in same window.">HoLEP</a>.</li> <li><strong>Prostatectomy</strong><br /> This minimally invasive surgery removes tissue blocking the flow or urine. It usually requires a one-night stay in the hospital and is done laparoscopically through a small incision in your side, most often using a surgical robot.</li> </ul> <p>Wherever you are on the range of symptoms, there are treatment options that can relieve them. Be sure to discuss treatments thoroughly with your provider, asking any questions that will help you make the best choice.</p> <p><a href="/services-and-treatments/urology" target="_self" title="Opens in same window."><strong>Find a urology specialist near you.</strong></a></p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2021/man-sitting-on-exam-table-talking-to-doctor.jpg?h=370&iar=0&w=660&sc_lang=en&hash=004FE1D1F9FF5DE1946B57AF85E2A896" alt="Man sitting on exam table talking to doctor" width="660" height="370" DisableNVelocity="true" />Prostate HealthProstate cancer is the most common cancer diagnosed in men. You may have friends or family members who have been diagnosed with prostate cancer, and this may make you wonder about what you can do for prostate cancer prevention.Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Dawn Haller5/12/2021While many women talk about breastfeeding, stretch marks and hot flashes, few discuss pelvic organ prolapse and its effects. Get answers to questions about this common condition.Pelvic organ prolapse: What's going on down there?<p>A woman's body changes over time. Some are welcomed and celebrated, while others are surprising or embarrassing. While many women discuss details of breastfeeding, stretch marks, weight gain and hot flashes, few discuss prolapse and how it can affect their lives.</p> <h2>Here are answers to some common questions about this pelvic organ prolapse:</h2> <h3>What is prolapse, and why does it happen?</h3> <p>Prolapse occurs when an organ in your pelvis shifts from its normal position, usually downward or outward. It can affect the organs of the pelvis, including the rectum, bladder, uterus, intestines or vagina.</p> <p>Normally, these organs are held in place by the muscles and connective tissues of the pelvic floor. Prolapse occurs when the pelvic floor becomes weak or if too much pressure is put on the pelvic floor, which then results in shifting of organs in the pelvis.</p> <h3>What are symptoms of prolapse?</h3> <h5>Women can have one or a combination of symptoms, depending on the location and severity of their prolapses:</h5> <ul> <li>A feeling of fullness or pressure in your pelvis and vagina.</li> <li>A bulge of tissue in your vagina that you can see or feel.</li> <li>Leaking urine or difficulty urinating.</li> <li>Urgent need to urinate.</li> <li>Need to cross legs before coughing to prevent urine leaks.</li> <li>Need to physically push a bulge in when urinating to allow urine to pass.</li> <li>Increased pelvic pressure when you strain, cough, bear down or lift.</li> <li>Problems having sexual intercourse.</li> </ul> <h3>Is prolapse common?</h3> <p>Yes. About half of women who have given birth to a child through the vagina have some degree of pelvic organ prolapse. Prolapse can increase with age and is most common after menopause when the body's estrogen levels change. This change in estrogen levels causes pelvic floor ligaments to stretch and organs to shift. While it may be common, it isn't something women need to simply put up with.</p> <h3>Is prolapse just a natural part of aging?</h3> <p>No. It is more common to experience prolapse as you age, but it is not something you just have to live with. Treatment options are available and health care professionals are ready to help.</p> <h3>Can prolapse affect sexual health?</h3> <p>Yes. Prolapse can result in uncomfortable or difficult sex. When considering treatment, it's important to consider how prolapse affects your whole life, including your mental, physical and sexual health. Proper treatment can help correct not only the prolapse, but improve other aspects of your well-being, as well.</p> <h3>Can I prevent a prolapse?</h3> <h5>Maybe. Many factors can increase your risk of prolapse and you can reduce your risk by adopting healthy lifestyle choices:</h5> <ul> <li><strong>Constipation</strong><br /> Continual straining with bowel movements can weaken your pelvic floor muscles and increase your risk of prolapse.</li> <li><strong>Repeated heavy lifting</strong><br /> The connections between your pelvic organs and ligaments can weaken over time because of chronic straining.</li> <li><strong>Pregnancy and childbirth</strong><br /> Women who have had a vaginal or instrument-assisted delivery, multiple pregnancies, or whose infants had a high birth weight have a higher risk of prolapse.</li> <li><strong>Age</strong><br /> Your risk of prolapse increases as you age. This is especially true after menopause, when your body's production of estrogen — which helps keep the pelvic floor strong — decreases.</li> <li><strong>Hysterectomy</strong><br /> Having your uterus removed may contribute to weakness in your pelvic floor, but this is not always the case.</li> <li><strong>Genetics</strong><br /> Some women are born with weaker connective tissues, making them more susceptible to prolapse.</li> <li><strong>Obesity</strong><br /> Women who are overweight or obese are at higher risk of prolapse.</li> </ul> <h3>What treatment options are available?</h3> <p>If you are evaluated for prolapse, your health care team will develop a treatment plan based on the severity of the prolapse and your symptoms. For some women, treatment begins conservatively with pelvic floor physical therapy. In addition, the team may discuss ways to manage constipation, chronic cough or avoiding repetitive lifting and straining.</p> <p>Other treatment plans could include placement of pessary devices that fit into the vagina and support vaginal tissues displaced by prolapse. This is a nonsurgical option to treat prolapse. The health care team can help decide which type of pessary best meets each woman's needs. Finally, surgery can be required, depending on the type and severity of the prolapse, and the health care team will discuss all options available.</p> <h4>Watch this video to learn more about pelvic organ prolapse and treatment options that can make a difference:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/cPHJ_PT1eP4" title="Pelvic organ prolapse" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <h4>Read more about women's health:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/womens-sexual-health-when-being-intimate-hurts" target="_self" title="Opens in same window.">Women's sexual health: When being intimate hurts</a></li> <li><a href="/hometown-health/speaking-of-health/too-dry-for-tampons-now-what" target="_self" title="Opens in same window.">Too dry for tampons: Now what?</a></li> <li><a href="/hometown-health/speaking-of-health/uterovaginal-prolapse-whats-that" target="_self" title="Opens in same window.">Uterovaginal prolapse — What's that?</a></li> </ul> <p><em><a href="/providers/amy-hagen-cnp" target="_self" title="Opens in same window.">Amy Hagen</a>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> nurse practitioner in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em> </p><ul> <li>Family planning</li> <li>Obstetrical care</li> <li>Overactive bladder </li> <li>Preventive healthcare for women</li> <li>Preventive medicine</li> <li>Screening, diagnosis and treatment of sexually transmitted infections</li> <li>Urinary incontinence</li> </ul>APRN, C.N.P.<p>My desire is to help my patients reach the greatest level of health possible. My care includes addressing women’s gynecological and urological needs throughout all stages and years of their life. I focus on how each healthcare concern can affect the individual as a whole — physically and emotionally. I am passionate about patient education, shared decision making, and collaborative care with other colleagues, to ensure my patient's concerns and needs are met.</p> <p>I was born and raised in Minnesota. I am an outdoor enthusiast and enjoy the lakes, camping, hiking, exploring and downhill skiing. I am married with three children, and love trying to keep up with them — they keep me young at heart. My husband and I love to cook and I am always interested in trying new foods!</p><p><strong>Education</strong></p> <ul> <li>Metropolitan State University</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Nurse Practitioner, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Family Nurse Practitioner, American Academy of Nurse Practitioners</li> </ul> <p><strong>Membership</strong></p> <ul> <li>Minnesota Nurses Association</li> </ul>Hagen<img src="/-/media/shared-files/images/medical-professionals/full/mankato/amy-hagen-cnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=B2F81EC99A90EA3ED1654D82D5CCD805" alt="Amy Hagen CNP" width="280" height="280" DisableNVelocity="true" />Amy<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14603420Amy Hagen APRN, C.N.P.1{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{54693F31-87AF-4B21-91DB-1DEC1E21F878}<img src="/-/media/national-files/images/hometown-health/2021/mother-bouncing-child-on-legs.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8A63BCBBF1DCAA827AFF9078FEDD2721" alt="Mother bouncing child on legs" width="660" height="370" DisableNVelocity="true" />Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Dawn Haller5/26/2021The next time you're in the grocery store produce section or at the farmer's market, check out the radishes. They pack a lot of flavor and nutrients in a small package.Radishes: Big flavor in a small package<p>The next time you're in your grocery store produce section or at your local farmer's market, check out the radishes. They are available in many colors and shapes. If you want more variety, they are easy to grow in your garden.</p> <p>Radishes are part of the Brassica plant family. These cruciferous vegetables are full of antioxidants that alter the way cancer cells reproduce so they may reduce cancer risk.</p> <p>For their size, radishes are a good source of vitamin C, an antioxidant that may fight cellular damage that can lead to cancer and other diseases. They are full of fiber but low in calories. For big flavor and big nutrition, try adding some radishes to your menu throughout the year.</p> <p>Radishes can be eaten raw, roasted, braised or pickled. Spring radishes may be best when eaten raw, sliced on top of a green salad, grated in a slaw, or dipped in a bit of salt or other dressing. They can be enjoyed year-round when roasted, braised or pickled. If you find radishes to be too spicy, you may find that roasting or braising them mellows their heat.</p> <p>For a simple roasted radish dish, trim the top and stem ends, and rinse with water. After patting dry, toss sliced radishes with salt, pepper and 1 tablespoon of olive oil. Arrange them, cut side down, on a heavy, dark sheet pan or cast-iron skillet, and roast at 450 degrees F for 10 to 12 minutes. The white sides should brown a little but remain firm. A sprinkle of finely chopped garlic or parsley before serving takes the flavor up a notch.</p> <h3>Give these other recipes a try:</h3> <h4>RADISHES WITH DUKKAH</h4> <p>Servings: 12</p> <p>Ingredients</p> <ul> <li>¼ cup pistachios</li> <li>1 tablespoon pine nuts</li> <li>1 tablespoon sesame seeds</li> <li>1 teaspoon coriander seeds</li> <li>1 teaspoon cumin seeds</li> <li>1 teaspoon kosher salt</li> <li>½ teaspoon freshly ground black pepper</li> <li>Radishes (with tops, if possible, for easier dipping)</li> <li>Olive oil (for dipping)</li> </ul> <p>Preheat oven to 350 degrees F. Place pistachios and pine nuts on a rimmed baking sheet and toast for 5 minutes. Add sesame seeds, coriander seeds and cumin seeds, and toast until nuts are golden brown and spices are fragrant, about 5 minutes. Transfer to another pan to cool. Coarsely grind in a blender or food processor with salt and pepper. Serve radishes with olive and dukkah for dipping.</p> <h4>BRAISED RADISHES</h4> <p>Servings: 6</p> <p>Ingredients</p> <ul> <li>1 tablespoon butter</li> <li>2 large shallots, finely sliced</li> <li>1 pound radishes, about 2 bunches, tops trimmed and radishes sliced in half</li> <li>2 tablespoons balsamic vinegar</li> <li>1 tablespoon sugar</li> <li>½ cup vegetable broth</li> <li>½ cup finely chopped Italian parsley</li> <li>¼ teaspoon freshly ground black pepper</li> </ul> <p>Melt the butter over medium-high heat in a wide skillet. Place radishes cut side down in the pan and cook undisturbed for 2–3 minutes or until bottoms begin to brown. Add the shallots and cook, stirring, for another minute. Add the balsamic vinegar and the broth. The liquid should just come up around the sides of the radishes. Cover, lower heat and simmer for 8–10 minutes or until the radishes are tender. Remove the lid and continue to simmer for 3–4 minutes or until the liquid has reduced into a syrupy sauce. Add the parsley and stir to wilt. Season with pepper and serve.</p> <p><em>Susan Leifer is a <a href="/services-and-treatments/nutrition">dietitian</a> in La Crosse, Wisconsin.</em> </p><img src="/-/media/national-files/images/hometown-health/2021/radishes.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C20C214A0B0FDB1B75ED875A139BCCC8" alt="Radishes" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller5/7/2021When Susan Mensch had her first total knee replacement in 2017, she spent three nights in the hospital. This time, she had a new option: same-day surgery.Same-day knee replacement surgery, sister's support equal perfect option<p><em>Susan Mensch (right) recovered from same-day total knee replacement with care from her sister, Karen Senne.</em></p> <p>Two months after her total knee replacement surgery, Susan Mensch went shopping with her sister, Karen Senne. "She didn't have to drop me off at the door, and I didn't have to look for places to sit and rest my knee," Susan says. "It was a such a relief to be able to walk without knee pain."</p> <p>Susan, who is an aide at St. John Vianney Catholic School in Fairmont, Minnesota, knew she was ready for another total knee replacement when walking and standing became more difficult, and going up and down steps brought her to tears.</p> <p>"I wasn't able to monitor the kids at recess like I used to," she says.</p> <p>When Susan had her first total knee replacement in 2017, she spent three nights in the hospital and then went home to an empty apartment. This time, she had a new option: same-day surgery at <a href="/locations/fairmont" target="_self" title="Opens in same window.">Mayo Clinic Health System in Fairmont</a>, where she was the first patient to qualify and take advantage of it.</p> <p>The benefits of same-day surgery include eliminating the chance of picking up an infection or illness during your hospital stay and recovering in your own home.</p> <p>To be a candidate for same-day surgery, you'll need to have someone staying in your home with you for five to seven days after surgery to ensure your safety. Other criteria range from overall general health, the ability to tolerate spinal or local anesthesia, and taking part in "pre-hab" — a consultation that takes place before surgery with physical and occupational therapists who will:</p> <ul> <li>Ensure you know how to use a walker or crutches, and a cane.</li> <li>Teach the exercises you'll need for strengthening your leg and gaining range of motion.</li> <li>Introduce you to aids and equipment that would be useful at home.</li> </ul> <p>On the day of her surgery, Karen drove Susan to the hospital, picked her up when she was out of recovery and brought Susan to her home in Welcome, Minnesota, where she spent just over two weeks.</p> <p>"Having someone to take care of you after surgery is so important," Susan says. "That's a big reason why I was able to qualify for the same-day option. Karen and her husband, Aldo, were so sweet and supportive, and made sure I had everything I needed. Karen even gave me a bell to ring if I needed something." That support included preparing meals, walking with her as she got used to the walker, helping lift her leg into bed, guiding her at-home physical therapy exercises and bathing.</p> <p>Even after she returned to her apartment, Karen drove Susan to her regular outpatient <a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">physical therapy</a> sessions with therapists <a href="/providers/melissa-sanvig-mspt" target="_self" title="Opens in same window.">Melissa Sanvig</a> and Jay Schmidt. "Pretty quickly, I was able to do a lot on my own. After about six weeks, I was given the OK to drive," says Susan.</p> <p>When Susan had completed her last physical therapy session, she brought cupcakes to her Same-Day Surgery and Physical Therapy teams to celebrate her recovery.</p> <p>"This really was the way to go, especially if you have someone who's willing to give their time to take care of you," Susan says.</p><img src="/-/media/national-files/images/hometown-health/2021/susan-mensch-and-karen-senne.jpg?h=370&iar=0&w=660&sc_lang=en&hash=CFFAA76959FA570FE9977599B5B1320E" alt="Susan Mensch and Karen Senne" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Rehabilitation TherapyRestoring movement and function to people injured or impaired by disease or injury.Dawn Haller5/3/2021You probably know what a heart attack is, but did know you that a stroke is a medical emergency that also could be called a "brain attack?" Here are the details and explanation of the two types of stroke.Stroke: What it is and the different types<p>You probably know what a heart attack is, but did you know there also is a medical emergency that could be called a "brain attack?" It's called a stroke, and it's a serious medical emergency.</p> <p>A heart attack occurs when the blood supply to your heart is blocked. A stroke occurs when the blood supply to your brain is interrupted or cut off. This disrupts the flow of oxygen to your brain and causes brain cells to die in minutes.</p> <h3>The two primary types of stroke are:</h3> <h4>Ischemic stroke</h4> <p>Ischemic strokes are the most common type, occurring in about 87% of strokes. This type occurs when a blood clot blocks blood flow to an area of your brain. Blocked or narrowed blood vessels are caused by fatty deposits that build up in blood vessels, or by blood clots or other debris that travel through your bloodstream and lodge in the blood vessels in your brain.</p> <p>Treatments for ischemic stroke include clot-busting medications and using a guided wire to retrieve blood clots in the blood vessels. These treatments can immediately restore blood flow to brain tissues in some patients.</p> <p>A transient ischemic attack — sometimes known as a ministroke or a TIA — is a temporary period of symptoms similar to those you'd have in a stroke. They're caused by a temporary decrease in blood supply to part of your brain, which may last as little as five minutes.</p> <p>Although transient ischemic attacks don't typically cause lasting brain damage, they should be taken as a serious warning sign that a serious stroke could occur in the future. Approximately 40% of people who experience a transient ischemic attack will go on to have an ischemic stroke.</p> <h4>Hemorrhagic stroke</h4> <p>These strokes occur when a blood vessel leaks or ruptures in the brain. Brain hemorrhages can result from many conditions that affect your blood vessels, including uncontrolled high blood pressure; bulges at weak spots in the blood vessel walls; trauma, such as a car accident; or overtreatment of blood thinners. Hemorrhagic strokes are less common than ischemic strokes, but they are more fatal.</p> <p>Treatment options for hemorrhagic stroke include surgical clipping and coiling of the blood vessel. Patients require close monitoring at the hospital.</p> <p>A stroke is a medical emergency, and prompt treatment is crucial. Early action can reduce brain damage and other complications. Always call 911 at the <a href="/-/media/local-files/eau-claire/documents/medical-services/neurology/what-to-know-about-stroke.pdf?sc_lang=en&hash=2CE70A380EC23B3E31C7D49C44072E36" target="_blank" title="Opens in a new window.">first signs of stroke</a>.</p> <p><a href="/providers/angela-oldenberg-np" target="_self" title="Opens in same window."><em>Angela Oldenberg</em></a><em> is a <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">Neurology</a> nurse practitioner in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Memory disorders</li> <li>Sports concussions</li> <li>Stroke</li> </ul>C.N.P.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Nursing, College of St. Scholastica</li> <li>Master's degree, Nursing, University of Wisconsin-Eau Claire</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Adult Nurse Practitioner, American Nurses Credentialing Center</li> <li>Advance Practice Nurse Prescriber</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Neurology, Mayo Clinic College of Medicine and Science</li> </ul>Oldenberg<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/angela-oldenberg-np.JPG?h=280&iar=0&w=280&sc_lang=en&hash=D5AD46D600A370D50EE83A7509D89A54" alt="Angela Oldenberg, N.P." width="280" height="280" DisableNVelocity="true" />{E0BFC8AE-B723-4AB5-93EF-94AD051C52DB}Angela<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14316731Angela Oldenberg, C.N.P.1{2951D78A-CC76-4C49-B556-549282DF4345}|{D68138A4-E93F-4DDA-BA2A-9B9545F14DD3}<img src="/-/media/national-files/images/hometown-health/2021/looking-at-laptop-screen.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2C01492AE9FCAC47B0C2CD9F568E20E1" alt="Looking at laptop screen" width="660" height="370" DisableNVelocity="true" />StrokeAs one of the leading causes of death in the U.S., stroke will affect 80% of families during their lifetimes, according to the National Stroke Association. And the faster care you receive for stroke, the better. Learn more about stroke prevention, symptoms and treatments here.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller5/28/2021Your hands do an amazing range of motions, but use and age can take a toll. Give your hands a helping hand from your health care provider.When hands need a helping hand<p>Your hands are designed to accomplish a variety of tasks, from writing and fastening buttons to opening a jar or picking up a heavy weight. When they're functioning normally, you can perform your daily activities without a second thought to how much your hands do. When trauma or overuse injuries occur, pain or stiffness can significantly affect your daily routines.</p> <h2>When nerve compression causes decreased function, pain</h2> <p>Carpal tunnel syndrome is one of the most common disorders affecting the hands. The carpal tunnel is a space where a nerve and several tendons pass. When the nerve is compressed, it can cause numbness and tingling in the fingers and even weakness, which can make it difficult to grasp objects. Those with carpal tunnel syndrome can wake up at night to "shake out" the uncomfortable tingling feeling in their hands.</p> <h3>To evaluate for carpal tunnel syndrome, your health care provider may obtain or perform:</h3> <ul> <li>X-rays of your affected hand</li> <li>Electromyography nerve test to determine whether nerves are compressed</li> <li>Two-point discrimination test on your fingertips to identify which fingers have decreased sensation</li> <li>Tinel's test, which involves tapping the nerve in the carpal tunnel at the wrist to see if it causes tingling in your fingers</li> <li>Durkan's test, where your health care provider presses their thumbs over the nerve in the carpal tunnel at the wrist to see if the numbness or tingling gets worse</li> </ul> <p>If these tests confirm carpal tunnel syndrome, your health care provider may recommend wearing a wrist brace at night or having a corticosteroid injection in the wrist, or surgery.</p> <p>Both open and endoscopic surgery relieve compression on the nerve in the carpal tunnel. Endoscopic surgery is less invasive. It's an outpatient surgery performed in an operating room under light sedation. It begins with a small cut on the wrist. A tiny camera is inserted through the incision into the carpal tunnel. The surgeon inspects the tunnel and then uses a blade attached to the camera to cut the transverse carpal ligament ― the roof of the tunnel ― to relieve nerve compression.</p> <h2>Relieving other hand, wrist issues</h2> <p>Another common condition that affects the hands and wrists is osteoarthritis. That occurs when the cushioning cartilage layer between bones wears out.</p> <h5><span style="font-size: 16px; color: #333333;">Several noninvasive treatments can improve arthritis pain, including:</span></h5> <ul> <li>Modifying how you use your hands to reduce pain and improve function. An occupational therapist can help direct these changes.</li> <li>Using oral anti-inflammatory medications or rubbing anti-inflammatory creams onto your skin.</li> <li>Wearing compression gloves, or a wrist or thumb brace.</li> <li>Undergoing corticosteroid injections.</li> </ul> <p>If you continue to have symptoms despite noninvasive treatments, you may want to discuss surgery to fuse or replace bones in your hand or wrist to improve pain and motion.</p> <p>Women in particular can develop arthritis at the base of the thumb. Activities such as opening jars and turning doorknobs become painful and challenging. Noninvasive therapies like those for arthritis in the hand can decrease symptoms. Surgery also can treat this condition, and it involves removing one of the bones that makes up the painful base of the thumb joint.</p> <p>If hand and wrist issues are impairing your quality of life, see your health care provider to discuss which options are best for you.</p> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2021/working-on-crossword-puzzle.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C575317F8C5F3E1D88476AAFF004CA59" alt="Working on crossword puzzle" width="660" height="370" DisableNVelocity="true" />Orthopedic HealthGet resources related to orthopedics, including surgery, podiatry, joint replacements, sports medicine, broken bones, and sprains and strains.Dawn Haller2/27/2023Talking with your primary care provider about as chest discomfort, shortness of breath and fainting can determine if you need a referral to a cardiologist for individualized treatment.When to see a cardiologist<p>Cardiologists specialize in diagnosing and treating diseases or conditions of the heart and blood vessels — the cardiovascular system.</p> <p>If you are concerned about your cardiovascular system, the first step is to discuss your symptoms with your primary care team, who will determine if you need a referral to a cardiologist. You also may be referred to learn about actions you can take to prevent heart disease.</p> <h2>Be aware of heart-related symptoms</h2> <h3>Symptoms that suggest you may need a referral to a cardiologist include:</h3> <ul> <li>Chest discomfort</li> <li>Shortness of breath</li> <li>Swelling in your legs</li> <li>High blood pressure</li> <li>Abnormally fast or slow heart rate</li> <li>Dizziness or fainting</li> <li>Strong family history of premature heart disease or cardiac death</li> <li>Leg pain or ulcers resulting from blood vessel diseases</li> </ul> <p>The cardiologist will evaluate your symptoms, review your medical history and may recommend diagnostic tests to appropriately diagnose the cause of your symptoms and help your cardiology care team evaluate the best form of treatment for you.</p> <h2>Specialized cardiac care plans</h2> <h3>Your individualized treatment plan could include:</h3> <ul> <li><strong>Advice on diet and exercise changes</strong><br /> You can lower your risk of heart disease by eating a low-fat and low-sodium diet, getting at least 30 minutes of moderate exercise most days of the week, quitting smoking, and limiting alcohol intake.</li> <li><strong>Medications</strong><br /> If lifestyle changes alone aren't enough, your cardiologist may prescribe medications to control your condition. The type of medication you receive will depend on the type of heart condition and severity.</li> <li><strong>A cardiac procedure</strong><br /> If medications aren't enough, your cardiology care team may recommend specific procedures or surgery. The type of procedure or surgery will depend on the type of heart condition and the extent of the damage to your heart.</li> </ul> <h2>Types of cardiovascular care</h2> <h3>Cardiology and the treatment of cardiovascular conditions is a complex field, so many cardiologists specialize in different areas, including:</h3> <ul> <li>General cardiology</li> <li>Cardiac imaging ― focused on diagnostic tests to help diagnose cardiovascular conditions</li> <li>Cardiovascular health ― focused on preventing or slowing the progression of cardiovascular conditions</li> <li>Electrophysiology and device therapy ― focused on assessing and treating electrical problems of the heart, including heart arrhythmia</li> <li>Interventional cardiology ― focused on artery and valve blockages</li> <li>Pediatric cardiology ― focused on cardiovascular conditions in patients under 18</li> <li>Vascular medicine ― focused on conditions affecting the arteries and veins</li> </ul> <p>If your cardiologist decides that you need surgery, you may be referred to a cardiovascular surgeon who specializes in operations on the heart, lungs and blood vessels. After you recover from the surgery, you will be sent back to your cardiologist for long-term monitoring and care.</p> <p><em><a href="/providers/robert-houlihan-md" target="_self" title="Opens in same window.">Robert Houlihan, M.D.</a>, is a <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">cardiologist</a> in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><ul> <li>Cardiac pacing</li> <li>Echocardiography</li> <li>Heart failure</li> </ul>M.D.<p>I strive to treat my patients like they are family and how I would want my family to be treated.</p> <p>I'm an avid outdoorsman and like to go mountain biking, skiing and scuba diving.</p><p><strong>Education</strong></p> <ul> <li>Carver College of Medicine, University of Iowa</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Internal Medicine, University of Iowa Hospitals and Clinics</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Internal Medicine, University of Iowa</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Cardiology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Cardiovascular diseases, American Board of Internal Medicine</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American College of Cardiology</li> <li>American Medical Association</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor of Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Houlihan<img src="/-/media/shared-files/images/medical-professionals/full/mankato/robert-houlihan-md.jpg?h=200&iar=0&w=200&hash=A68345828CDB01DDEB63FFA76DAE724E" alt="Robert Houlihan MD" width="200" height="200" DisableNVelocity="true" /><ul> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/12454334" target="_blank" title="Opens in new window. ">Immediate ambulation following diagnostic coronary angiography procedures utilizing a vascular closure device (The Closer)</a>, December 2002</li> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/12595845" target="_blank" title="Opens in new window. ">Low-risk percutaneous coronary interventions without on-site cardiac surgery: two years' observational experience and follow-up</a>, February 2003</li> </ul>Robert <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>11634278Robert Houlihan, M.D.1{676428F6-179A-4C9B-9B23-5F1E40032A38}<img src="/-/media/national-files/images/hometown-health/2023/using-home-blood-pressure-machine.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D3B3713200FC17CA26DCEA1A683CF1BB" alt="Using home blood pressure machine" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.Dawn Haller5/17/2021Although stroke risk increases after age 55, many factors play a role in who has one. Learn about risks and preventive steps you can take to reduce personal risk for stroke.Who is most at risk for a stroke?<p>Strokes don't just affect people over 65. About 34% of all people hospitalized for stroke are younger than 65. While stroke risk increases with age, anyone at any age can have a stroke.</p> <h3>Many potentially treatable factors increase your stroke risk.</h3> <h4>Lifestyle risk factors include:</h4> <ul> <li>Being overweight or obese</li> <li>Physical inactivity</li> <li>Heavy or binge drinking</li> <li>Use of illegal drugs, such as cocaine and methamphetamine</li> </ul> <h4>Medical risk factors include:</h4> <ul> <li>High blood pressure</li> <li>Cigarette smoking or secondhand smoke exposure</li> <li>High cholesterol</li> <li>Diabetes</li> <li>Obstructive sleep apnea</li> <li>Cardiovascular disease, including abnormal rhythm, such as atrial fibrillation</li> <li>Hormone use, such as the use of birth control pills or hormone therapies that include estrogen</li> </ul> <h4>Other factors that you can't control are associated with a higher stroke risk, including:</h4> <ul> <li><strong>Age</strong><br /> People 55 or older have a higher risk of stroke than younger people.</li> <li><strong>Race</strong><br /> African American and Hispanic patients have a higher risk of stroke than people of other races.</li> <li><strong>Sex</strong><br /> Men have a higher risk of stroke than women. Women are usually older when they have strokes, and they're more likely to die of strokes than men. It kills more than twice as many U.S. women as breast cancer each year.</li> </ul> <p>Although strokes are a common cause of death and disability, stroke risk can be reduced significantly through awareness, managing existing medical conditions and living a healthy lifestyle.</p> <p>Taking preventive steps is straightforward. Developing and maintaining healthy habits can make a significant difference in preventing stroke and many other conditions, as well. Exercise at least 30 minutes each day. Eat a diet rich in fruits, vegetables, whole grains and lean sources of protein. Cut down on alcohol consumption, and don't use tobacco products.</p> <p>If you have high blood pressure or high cholesterol, work with your health care team to monitor and lower your values into normal ranges. By making these changes, you won't eliminate your risk completely, but you can considerably reduce your risk of stroke.</p> <p>Learn more about <a href="/hometown-health/speaking-of-health/stroke-what-it-is-and-the-different-types" target="_self" title="Opens in same window.">what stroke is and the different types</a>, and knowing <a href="/hometown-health/speaking-of-health/is-it-a-stroke-how-to-know-and-help" target="_self" title="Opens in same window.">how to know if it's a stroke and help</a>.</p> <p><em><a href="/providers/micah-yost-do" target="_self" title="Opens in same window.">Micah Yost, D.O.</a>, is a <a href="/services-and-treatments/neurology" target="_self" title="Opens in same window.">neurologist</a> in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p> <ul> <li>Vascular and hospital neurology</li> </ul> D.O.<p>When I am not working, I enjoy traveling with family, playing golf and fishing.</p><p><strong>Education</strong></p> <ul> <li>Oklahoma State University Center for Health Sciences</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Internal Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Adult Neurology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Vascular Neurology, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Neurology, American Board of Psychiatry and Neurology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Neurology</li> <li>American Heart Association</li> <li>Neurohospitalist Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Neurology,Mayo Clinic College of Medicine and Science</li> </ul>Yost<img src="/-/media/shared-files/images/medical-professionals/full/mankato/micah-yost.jpg?h=280&iar=0&w=280&sc_lang=en&hash=A36D3EA288E3D14D89FF576B6D1070EF" alt="Micah Yost" width="280" height="280" DisableNVelocity="true" /> Micah<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>16236858Micah Yost, D.O. 1{954F8C76-231B-4BB6-AB03-24CD0E4834AC}|{D68138A4-E93F-4DDA-BA2A-9B9545F14DD3}<img src="/-/media/national-files/images/hometown-health/2021/couple-on-sofa-holding-hands.jpg?h=370&iar=0&w=660&sc_lang=en&hash=AA99D594B0AF1C1C470CB0E7879A93B3" alt="Couple on sofa holding hands" width="660" height="370" DisableNVelocity="true" />StrokeAs one of the leading causes of death in the U.S., stroke will affect 80% of families during their lifetimes, according to the National Stroke Association. And the faster care you receive for stroke, the better. Learn more about stroke prevention, symptoms and treatments here.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller5/10/2021Is pain getting in the way of intimacy? If you're experiencing pain during intercourse, learn about the causes, and get treatment options to relieve pain and ease anxiety.Women's sexual health: When being intimate hurts<p>If you experience pain during intercourse, you are not alone. An estimated 40% of women experience painful intercourse at some point in their lives.</p> <p>Dyspareunia is the medical term for pain that occurs immediately before, during or after intercourse but not during other activities. It is important to discuss the pain you are experiencing with your health care provider, even if you don't experience pain every time you have intercourse. There is no minimum amount of time that you should experience discomfort before discussing it.</p> <p>Some women never discuss their concerns, either because they are embarrassed or feel the issue was dismissed or not fully investigated before. A trusted health care provider can help diagnose and treat the underlying issue and prevent symptoms from worsening or progressing into a more complex problem like decreased libido, anxiety or fear of sexual activity.</p> <h4>There are many possible causes of painful intercourse, including:</h4> <ul> <li><strong>Infections</strong><br> Sexually transmitted infections like chlamydia and gonorrhea as well as vaginal infections like yeast and bacterial vaginitis can cause painful intercourse. Your health care provider can provide an accurate diagnosis and appropriate treatment plan to provide relief from your symptoms.</li> <li><strong>Hormonal changes</strong><br> Times of extreme hormonal fluctuation, like pregnancy, breastfeeding and menopause, can contribute to discomfort to the area outside the vagina (vulva) and along the vaginal walls. Your treatment will vary based on the cause of your hormonal changes.</li> <li><strong>Pelvic muscles changes</strong><br> Women's pelvic muscles are at an increased risk of contracting and relaxing at incorrect times due to pregnancy, childbirth, abdominal or pelvic surgeries, sports injuries, trauma or chronic constipation. This can lead to pain during intercourse. Early detection of the issue and beginning a treatment plan is important to prevent a snowball effect of worsening symptoms.</li> <li><strong>Physical changes</strong><br> Uterine fibroids and pelvic organ prolapse are examples of physical changes that can cause discomfort with certain sexual positions. Changes to your skeletal system also could cause dyspareunia, including scoliosis, lumbar spine disease and hip injuries.</li> </ul> <h4>Various treatment options are available, and the treatment right for you will depend on the cause of your dyspareunia:</h4> <ul> <li><strong>Medications</strong><br> Antibiotic or antifungal medications are used if a pelvic or vaginal infection is suspected. For hormonal causes, treatment can include starting or changing contraceptives, or applying creams or other ointments directly to the vulva and vaginal tissue. Some women find relief from medications that target the nerves and muscles of the pelvis, and this can include topical or injectable medications. Do not use over-the-counter preparations without speaking to a health care provider first.</li> <li><strong>Therapy</strong><br> Physical therapy is often helpful for women with dyspareunia due to pelvic muscle or other physical changes. Some therapists specialize in treating the pelvic floor, while others focus on spine or skeletal issues or injuries. Many women with pain experience anxiety related to intercourse, especially if they have a history of trauma or chronic disease. Counseling can help address these concerns, and it is an important part of a treatment plan. But counseling is rarely used alone.</li> <li><strong>Surgery</strong><br> For most women, surgery is not required to resolve dyspareunia, but it is appropriate in some cases. Significant anatomical physical changes or injuries can require surgery to correct the underlying issue. Occasionally, dyspareunia is caused by a combination of conditions and surgery is pursued after all noninvasive treatments have been explored.</li> </ul> <p>If you are bothered by painful intercourse, talk with your primary care or OB-GYN provider about the right treatment plan for you.</p> <h4>Learn more about women's health issues:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/6-contributors-to-bacterial-vaginosis" target="_self" title="Opens in same window.">6 contributors to bacterial vaginosis</a></li> <li><a href="/hometown-health/speaking-of-health/choose-the-birth-control-thats-best-for-you" target="_self" title="Opens in same window.">Choose the birth control that’s best for you</a></li> <li><a href="/hometown-health/speaking-of-health/lets-talk-low-libido" target="_self" title="Opens in same window.">Let's talk low libido</a></li> <li><a href="/hometown-health/speaking-of-health/uterovaginal-prolapse-whats-that" target="_self" title="Opens in same window.">Uterovaginal prolapse — What's that?</a></li> </ul> <p>Becky DeLuca is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> nurse practitioner in <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</p><img src="/-/media/national-files/images/hometown-health/2021/couple-nose-to-nose.jpg?h=370&iar=0&w=660&sc_lang=en&hash=23538943A1FEF9073B4F3F04393CEE2D" alt="Couple nose to nose" width="660" height="370" DisableNVelocity="true" />Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Michele Halterman5/18/2021If you're looking to make the most of your time at home — and prevent obesity — consider unplugging screens and reconnecting with your family. These tips will help you get started.Screen time and body weight — is there a connection?<p>According to an article published by the Academy of Nutrition and Dietetics, kids spend an average of 7.5 hours per day in front of a screen. This equates to 52.5 hours per week with media. For most, that’s more than the time spent with parents. Many kids watch a screen when getting ready for school, during meals, between meals and before bed.</p> <p>Harvard T.H. Chan School of Public Health reports that extensive research proves a connection between TV watching and obesity among children and adults in countries around the world.</p> <p>Studies show that excess TV viewing in childhood predicts risk for obesity well into adulthood. For example, kids who have TV sets in their rooms are more likely to gain excess weight when compared to those who don’t have TVs. Furthermore, marketing of unhealthy foods and beverages also contributes to obesity.</p> <h4>Experts suggest these tips to limit screen time and increase activity:</h4> <ul> <li><strong>Remove any/all screens from bedrooms.</strong><br> Seventy-one percent of kids between the ages of 8 and 18 years have television sets in their rooms. Kids who have TVs in their rooms watch one-and-a-half more hours of TV than kids who don’t.</li> <li><strong>Eat without electronics.</strong><br> Research indicates that families who dine together are healthier, and children show better academic scores.</li> <li><strong>Enjoy screen time on weekends, versus weekdays.</strong><br> Sit down and watch television on the weekend as a family. Ideally, your family should watch two hours or less of TV each day.</li> <li><strong>Develop a family screen time rule.</strong><br> Families should discuss ways of limiting screen time. Come up with ideas for fun, family-oriented activities.</li> <li><strong>Enjoy physical activity after supper.</strong><br> Take a walk as a family, ride bike or engage in an outdoor game.</li> <li><strong>Dance with the kids.</strong><br> Turn the TV, tablet or phone off, turn up the music and have a dance-off.</li> <li><strong>Move about while watching television.</strong><br> Have a contest to see who can do the most pushups or jumping jacks during commercials.</li> </ul> <h4>Read more about slimming screen time:</h4> <ul> <li><a href="/hometown-health/featured-topic/5-ways-slimming-screen-time-is-good-for-your-health" target="_self" title="Opens in same window.">5 ways slimming screen time is good for your health</a></li> <li><a href="/hometown-health/speaking-of-health/6-tips-to-reduce-childrens-screen-time" target="_self" title="Opens in same window.">6 tips to reduce children's screen time</a></li> <li><a href="/hometown-health/speaking-of-health/are-video-games-and-screens-another-addiction" target="_self" title="Opens in same window.">Are video games and screens another addiction?</a></li> <li><a href="/hometown-health/speaking-of-health/children-and-screen-time" target="_self" title="Opens in same window.">Children and screen time: How much is too much?</a></li> </ul> <p><a href="/wellness/slim-your-screen-time" target="_self" title="Opens in same window."><strong>Register for Slim Your Screen Time</strong></a><strong> — a free at-home, self-guided program designed to help you improve your health by reducing screen time. Join at any time.</strong></p> <p>Anne Harguth is a registered <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">dietitian</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</p><img src="/-/media/national-files/images/hometown-health/2021/child-jumping-on-sofa-holding-moms-hands.jpg?h=370&iar=0&w=660&sc_lang=en&hash=28F24636A43A905DEDA96194C1669741" alt="Child jumping on sofa holding moms hands" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Michele Halterman9/16/2024ADHD affects millions of children. Learn about the three subtypes of attention-deficit/hyperactivity disorder, treatment options and five behavioral strategies to help your child be successful.5 tips for managing ADHD in children<p>Does your child have difficulty focusing on an activity or display impulsive behavior? When symptoms are severe enough and cause ongoing problems in more than one area of your child's life, it could be a sign of a neurobehavioral disorder, such as <a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/adhd/home/ovc-20196177" target="_blank" title="Opens in a new window.">attention-deficit/hyperactivity disorder, or ADHD</a>.</p> <p>ADHD is a chronic condition that affects millions of children and often continues into adulthood. ADHD includes a combination of persistent problems, such as difficulty sustaining attention, hyperactivity and impulsive behavior.</p> <p>Children with ADHD also may struggle with low self-esteem, school anxiety, troubled relationships and perform poorly in school. Symptoms sometimes lessen with age. Some people never completely outgrow their ADHD symptoms. However, they can learn strategies to be successful.</p> <h2>ADHD subtypes</h2> <ul> <li><strong>Inattentive ADHD</strong><br /> Formerly referred to as ADD, people with inattentive ADHD display symptoms of inattention, but do not possess symptoms of hyperactivity or impulsivity.</li> <li><strong>Hyperactive/Impulsive ADHD</strong><br /> This subset of ADHD displays symptoms of impulsivity or hyperactivity but doesn't exhibit symptoms of inattention.</li> <li><strong>Combined</strong><br /> People with combined ADHD display symptoms of inattention, hyperactivity and impulsivity. This is the most common subset of ADHD.</li> </ul> <p>Learn more about the <a href="/hometown-health/speaking-of-health/what-is-adhd" target="_self" title="Opens in same window.">three different types of ADHD</a>.</p> <h2>Gender differences with ADHD</h2> <p>ADHD is more commonly diagnosed in boys than girls, but research into ADHD in adulthood suggests an almost equal balance between men and women. A lower diagnosis rate among females in childhood may be because girls with ADHD are more likely than boys to have the inattentive form of ADHD and less likely to show obvious problems.</p> <p>More than half of children who experience ADHD in childhood continue to <a href="/hometown-health/speaking-of-health/navigating-adhd-in-adulthood" target="_self" title="Opens in same window.">have symptoms as adults</a>. Some adults only recognize their ADHD after a child has been diagnosed and begin to see similar behavior in themselves. Some adults seek treatment because their lives spin out of control — financially, at work or at home.</p> <h2>ADHD treatment</h2> <p>While treatment won't cure ADHD, it can help a great deal with symptoms. Treatment typically involves medications and behavioral interventions. Early diagnosis and treatment can make a big difference in outcome.</p> <p>It's also essential to work with a therapist who specializes in ADHD to learn coping mechanisms — beyond medications — that can help with ADHD symptoms and behaviors. A therapist can enhance the effectiveness of the medication and give tools to empower those with ADHD using behavioral, psychological, social, educational and lifestyle interventions.</p> <h2>Behavioral strategies for managing ADHD</h2> <h3>Here are five behavioral strategies to help manage your child's ADHD:</h3> <h4>1. Give praise and rewards when rules are followed.</h4> <p>Children with ADHD often receive and expect criticism more than other children. This can affect their self-esteem. Some days, you might have to look for good behavior, but you should praise good behavior at least five times more often than you criticize bad behavior.</p> <h4>2. Give practical directions or commands.</h4> <p>Make eye contact or gently touch your child's arm or shoulder to get their attention. Give brief, simple steps and short commands that get to the point rather than multiple directions or wordy statements and questions.</p> <h4>3. Establish healthy habits.</h4> <p>If your child is on medication for ADHD, make sure they take it as prescribed. Contact your child's healthcare team if problems arise. Ensure your child is <a href="/hometown-health/speaking-of-health/sleep-an-essential-element-of-success-for-children" target="_self" title="Opens in same window.">getting enough sleep</a>, eating a well-balanced diet consisting of three meals, a snack and adequate fluids daily, and has an outlet for some form of daily exercise. These healthy habits will help your child to feel their best and help minimize ADHD symptoms.</p> <h4>4. Develop routines around homework and chores.</h4> <p>Work together to make a checklist of what needs to be done daily for your child to refer to, including such tasks as chores, getting ready for bed and preparing for school. Encourage your child to use a daily planner so they are aware of all homework assignments. Have an established time and location for doing homework, and use a timer to remind your child to show you how the homework is going two to four times per hour. Factor in brain breaks if your child needs them like movement between tasks or using an appropriate fidget.</p> <h4>5. Help your child build relationships, develop strong social skills and maintain friendships.</h4> <p>Be a good role model for the behavior you want your child to use. Factor in some special time three to five days a week with your child that is conflict-free and does not involve a screen to help maintain a <a href="/hometown-health/speaking-of-health/parenting-a-child-or-teen-with-adhd" target="_self" title="Opens in same window.">solid parent-child relationship</a>. Help your child develop at least one close friendship. With younger children, parents may need to take the lead arranging and hosting play dates or getting kids involved in activities with kids the same age. Get <a href="/hometown-health/speaking-of-health/helping-a-child-with-adhd-develop-social-skills" target="_self" title="Opens in same window.">tips for helping your child develop social skills</a>.</p> <h3>Watch this video about managing ADHD in children:</h3> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/_dhD6ZEpnxQ" title="Managing ADHD in children" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <p><em><a href="/providers/amanda-logan-cnp" target="_self" title="Opens in same window.">Amanda Logan</a> is a nurse practitioner in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><ul> <li>Effective hydration for maturing, dehydrated skin, and collagen building and maintenance</li> <li>Pharmacogenomics</li> <li>Skin care for all ages</li> <li>Using food as medicine for healthy gut, weight loss, and improving fatigue and inflammation</li> </ul>APRN, C.N.P.<p> I like to work with you and want your input. I want to know how we can work together to help you live your best life. Everyone is different and it is in the uniqueness that we can find solutions that are tailored to you. You are the captain of your ship, and I am your navigator. I will help guide and show you your options, but it is you who will ultimately decide your path.</p> <p>I will be open and honest when I see something that may be problematic, need further investigation or could use improvement. I am not opposed to alternative therapies; however, just as with anything you put in the body, even natural therapies have side effects and consequences that should be monitored. I am a big fan of mindfulness, meditating, gratitude, exercise and healthy eating as a basic foundation to good health. </p> <p>I am an avid reader. I read something related to the medical field at least daily, as well as something to stretch the imagination and keep my sense of childlike wonder. I am a huge Harry Potter fan and not ashamed to admit it. Some of my other favorite authors are Jeff Wheeler, Katherine Arden, Kate Quinn and countless others. I'm a huge Simpsons fan, and if I could guess what I was in a past life, it would have to be a dog. I love animals in general, but the best would have to be the dog. How better the world would be if we were all a little more like a dog.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Bradley University</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul> <p class="telerik_paste_container" style="border-width: 0px; position: absolute; overflow: hidden; margin: 0px; padding: 0px; left: 3px; top: 66px; width: 1px; height: 1px;"> </p>Logan<img src="/-/media/shared-files/images/medical-professionals/full/mankato/amanda-logan-cnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=855113749ECDCE27DD0FF87769EE15A9" alt="Amanda Logan, C.N.P." width="280" height="280" DisableNVelocity="true" />{3D39AC94-41D4-46AA-9E8E-885783F8246E}Amanda<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>12858811Amanda Logan, C.N.P.1<img src="/-/media/national-files/images/hometown-health/2021/dad-and-child-washing-dish.jpg?h=370&iar=0&w=660&sc_lang=en&hash=8480BD0D039DFCDE9EA99EA8044C13BD" alt="Dad and child washing dish" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.Michele Halterman6/25/2024Confident children believe in themselves and can face new challenges without fear. Learn why these are essential for a happy life and how parents can communicate self-worth using these five messages.Practical ways to raise confident kids<p>As parents, it's only natural that you want to instill confidence in your kids. Confident children believe in themselves and can face new challenges without fear — essential factors for a happy and fulfilling life.</p> <p>Children's confidence depends on hearing specific messages, and parents are best positioned to send them. Confident children know they are worthy of being loved and feel a sense of belonging with their friends and family. Parents communicate this self-worth to their children through verbal and nonverbal messages every day.</p> <h2>Parents interested in increasing their children's self-worth can use these five messages as a starting point:</h2> <h3>1. I delight in being your parent.</h3> <p>Spend one-on-one time with your children doing what they love to do ― and let them lead ― for no other reason but to enjoy being with them. Give your children lots of physical affection in a sincere, natural and age-appropriate way.</p> <h3>2. Your self-worth depends not on what you do, but on who you are.</h3> <p>Praise your children for character traits rather than talents or achievements. Point out what is genuinely good and likable about who they are. When they misbehave, focus on the specific problem behavior instead of communicating that they are wrong. Praise character traits and discipline behavior.</p> <h3>3. You deserve to be treated well; when you are not, you are strong.</h3> <p>When children are hurt and it's not their fault, they need three things: emotional validation, the correct interpretation of what happened and to know they can do something about it. When children are hurt, do not simply feel sorry for them. Instead, work with them on practical ways they can stand up for themselves, such as using their words to stand up to a bully. If children know they deserve to be treated with respect and kindness, their self-worth will not be affected when someone is mean to them.</p> <h3>4. Your feelings are worth being known.</h3> <p>Children who can be their authentic selves will grow in self-confidence. Always encourage your children to show how they are feeling. When children are upset, they can work through it if their feelings are validated. So be a listener rather than a teacher. Try to see things from their perspective and then tell them that you see how they are feeling.</p> <h3>5. You can use your strength to meet challenges.</h3> <p>Let kids take age-appropriate risks to do what they're excited about, even if they might get hurt. If you don't, they might hear that you don't think they are strong enough to do it. Teach your children that they can make their own decisions. Giving them simple choices when they are young teaches them to be confident decision-makers.</p> <h2>Next steps:</h2> <ul> <li>Find a <a href="https://www.mayoclinichealthsystem.org/providers?service=Pediatrics%20and%20Adolescent%20Medicine&populateTracking=True" target="_self" title="Opens in same window.">Pediatric & Adolescent Medicine healthcare professional</a> near you.</li> <li>Get tips for <a href="/hometown-health/speaking-of-health/tips-for-preventing-summer-slide" target="_self" title="Opens in same window.">preventing "summer slide."</a></li> <li>Find more <a href="/topics/parenting" target="_self" title="Opens in same window.">articles about parenting</a>.</li> <li>In this video, learn why I enjoy caring for patients from birth through college age:<br /> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/w_CxtqBMBD0" title="Meet Maegen Storm" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> </li> </ul> <p><em><a href="/providers/maegen-storm-cnp" target="_self" title="Opens in same window.">Maegen Storm</a> is a nurse practitioner in <a href="/services-and-treatments/pediatrics-and-adolescent-medicine" target="_self" title="Opens in same window.">Pediatric & Adolescent Medicine</a> in <a href="/locations/faribault" target="_self" title="Opens in same window.">Faribault</a>, Minnesota.</em></p><ul> <li>Breastfeeding</li> <li>Health promotion of children</li> <li>Pediatric chronic diseases, i.e. asthma, ADHD, depression, anxiety</li> </ul>C.N.P.<p><strong>Education</strong></p> <ul> <li>Master of Nursing degree at Saint Catherine University, St. Paul, Minnesota</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Certified pediatric nurse practitioner</li> <li>Certified lactation consultant</li> </ul>Storm<img src="/-/media/shared-files/images/medical-professionals/full/faribault/maegen-storm-cnp.jpg?h=280&iar=0&w=280&sc_lang=en&hash=D28412CDBBE6AF6BDD77256E83CFB7E2" alt="Maegen Storm CNP" width="280" height="280" DisableNVelocity="true" />{68BA5C85-D987-4133-8B70-C32E52B1235A}Maegen<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15977226Maegen Storm CNP1<img src="/-/media/national-files/images/hometown-health/2021/kids-in-kitchen-with-parent.jpg?h=370&iar=0&w=660&sc_lang=en&hash=EAC3295B827E34DA7811194AA427A14C" alt="Kids in kitchen with parent" width="660" height="370" DisableNVelocity="true" />Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller5/5/2021Nightmares can be scary. What can you do the next time your child awakens in the middle of the night with a nightmare? Be patient, calm and reassuring using these tips.Easing the fear of nightmares<p>Nightmares can be scary for children and their parents. Children usually begin having nightmares between the ages of 3 and 6. Nightmares usually start to decrease after age 10.</p> <p>The content of childhood nightmares varies with age. Younger children might have nightmares about monsters, while older kids have nightmares about school or difficulties at home.</p> <h2>Nightmare causes</h2> <h3>Nightmares can be caused by a number of things, including:</h3> <ul> <li>Stress from normal everyday life</li> <li>Large changes, such as a move or death in the family</li> <li>Lack of sleep </li> <li>Watching scary movies or reading scary books</li> </ul> <p>Occasional nightmares usually aren't causes for concern, and they can be discussed during a routine well-child visit. You may want to talk to your provider sooner if your child’s nightmares occur frequently and persist over time, routinely disrupting sleep, causing fear of going to sleep or causing daytime behavior problems.</p> <p>So what can you do the next time your child awakens in the middle of the night with a nightmare? Be patient, calm and reassuring.</p> <h3>Also, try these tips for more peaceful nights: </h3> <ul> <li><strong>Talk about the dream.</strong><br /> Ask your child to describe the nightmare. What happened? What made it scary? Then remind your child that nightmares aren’t real and can’t hurt you. </li> <li><strong>Put stress in its place.</strong> <br /> If your child seems anxious or stressed, talk about what’s bothering him or her. Read more about <a href="/hometown-health/speaking-of-health/fostering-resiliency-in-kids" target="_self" title="Opens in same window.">fostering resiliency in kids</a>. Also, <a href="/hometown-health/speaking-of-health/do-children-grieve" target="_self" title="Opens in same window.">if your child is grieving, learn ways to provide support</a>.</li> <li><strong>Provide company.</strong> <br /> Your child might feel more secure sleeping with a favorite stuffed animal, blanket or other comfort object. </li> <li><strong>Brighten up.</strong> <br /> Use a night light in your child’s room. If your child wakes up during the night, the light might be reassuring. Have the nightlight be as dim as possible so as not to interfere with sleep.</li> <li><strong>Open the doors.</strong> <br /> Leave your child’s door open at night so that he or she won’t feel alone. And leave your door open, too, so you can respond quickly if your child has a nightmare.</li> </ul> <p><em>By Mayo Clinic Health System staff</em></p><img src="/-/media/national-files/images/hometown-health/2021/child-sleeping-with-teddy-bear.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9E0841C80DF152ED1DA5AD16C7201ED9" alt="Child sleeping with teddy bear" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.ParentingAs a parent, you quickly realize that your bundle of joy also is a bundle of responsibility. Suddenly, you’re looking for reliable information on everything from diapers to driver’s education. Parenting covers a lot of ground, and our experts in many fields offer information and perspectives on raising great kids.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Pediatric MedicinePediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller5/28/2021Experts recommend limiting children's screen time. Consider the effects of too much screen time, and discover how to reduce it using these simple steps.Children and screen time: How much is too much?<p>How much time does your child spend watching TV or movies, playing with a smartphone or computer, or enjoying video games? Although some screen time can be educational, it's easy to go overboard, especially during the COVID-19 pandemic.</p> <p>The <a rel="noopener" href="https://www.aap.org/en/" target="_blank" title="Opens in a new window.">American Academy of Pediatrics</a> discourages media use by children younger than 2 and recommends limiting older children's screen time to no more than one or two hours a day.</p> <h2>Too much screen time can be linked to:</h2> <ul> <li><strong>Obesity</strong><br /> The more TV and video your child watches, the greater his or her risk is of becoming <a rel="noopener" href="http://www.mayoclinic.org/diseases-conditions/childhood-obesity/basics/definition/con-20027428" target="_blank" title="Opens in a new window.">overweight</a>. Having a TV or other electronics in a child's bedroom increases this risk as well. Children can also develop an appetite for junk food promoted in ads, as well as overeat while watching on electronics. Learn more about <a href="/hometown-health/speaking-of-health/screen-time-and-body-weight-is-there-a-connection" target="_self" title="Opens in same window.">screen time and body weight</a>.</li> <li><strong>Irregular sleep</strong><br /> The more time spent watching on a screen, the more likely children are to have trouble falling asleep or have an irregular sleep schedule. Sleep loss can lead to fatigue and increased snacking.</li> <li><strong>Behavioral problems</strong><br /> Elementary students who spend more than two hours a day watching TV, playing video games or using a computer or smartphone are more likely to have emotional, social and attention problems. Also, exposure to video games is linked with an increased possibility of attention problems in children. Read <a href="/hometown-health/speaking-of-health/are-video-games-and-screens-another-addiction" target="_self" title="Opens in same window.">"Are video games and screens another addiction?"</a></li> <li><strong>Impaired academic performance</strong><br /> Elementary students who have TVs or other screens in their bedrooms tend to perform worse on tests than do those who don't have these in their bedrooms.</li> <li><strong>Violence</strong><br /> Too much exposure to violence through media can desensitize children to violence. As a result, children might learn to accept violent behavior as a normal way to solve problems.</li> <li><strong>Less time for play</strong><br /> Excessive screen time leaves less time for active, creative play.</li> </ul> <p>Your child's total screen time might be greater than you realized. Start monitoring it, and talk to your child about the importance of sitting less and moving more. Also, explain screen time rules — and the consequences of breaking them.</p> <p>Consider these<a href="/hometown-health/featured-topic/5-ways-slimming-screen-time-is-good-for-your-health" target="_self" title="Opens in same window."> five ways slimming screen time is good for your family's health</a>.</p> <h2>In the meantime, here are simple steps to reduce screen time:</h2> <ul> <li><strong>Eliminate background TV.</strong><br /> If the TV is turned on — even if it's just in the background — it's likely to draw your child's attention. If you're not actively watching a show, turn it off.</li> <li><strong>Keep TVs, smartphones and computers out of the bedroom.</strong><br /> Children who have electronics in their bedrooms watch more than children who don't have these in their bedrooms. Monitor your child's screen time and the websites he or she is visiting by keeping TVs and computers in a common area in your house.</li> <li><strong>Don't eat in front of a screen.</strong><br /> Allowing your child to eat or snack in front of electronic devices increases his or her screen time. The habit also encourages mindless munching, which can lead to weight gain.</li> </ul> <p>Get <a href="/hometown-health/speaking-of-health/6-tips-to-reduce-childrens-screen-time" target="_self" title="Opens in same window.">6 additional tips to reduce children's screen time</a>.</p> <h3>When your child has screen time, make it as engaging as possible:</h3> <ul> <li><strong>Plan what your child views.</strong><br /> Instead of flipping through channels, seek quality videos or programming. Consider using parental control settings on your TV and computers. Preview video games and smartphone applications before allowing your child to play with them.</li> <li><strong>Watch with your child.</strong><br /> Whenever possible, watch programs together and talk about what you see, such as family values, violence or drug abuse. If you see a junk food ad, explain that just because it's on TV doesn't mean it's good for you.</li> <li><strong>Record programs and watch them later.</strong><br /> This will allow you to fast-forward through commercials selling toys, junk food and other products. When watching live programs, use the mute button during commercials.</li> <li><strong>Encourage active screen time.</strong><br /> Have your child stretch or do yoga while watching a show. Challenge your family to see who can do the most jumping jacks during a commercial break. Choose video games that encourage physical activity.</li> </ul> <p>It can be difficult to start limiting your child's screen time. However, it's worth the effort. By creating new household rules and steadily making small changes in your child's routine, you can curb screen time and its potential effects.</p> <p><a href="/wellness/slim-your-screen-time" target="_self" title="Opens in same window."><strong>Register for Slim Your Screen Time</strong></a><strong> — a free at-home, self-guided program designed to help you improve your health by reducing screen time. Join at any time.</strong></p> <p><em><a href="/providers/jill-christensen-cnp" target="_self" title="Opens in same window.">Jill Christensen</a> is a nurse practitioner in <a href="/services-and-treatments/family-medicine">Family Medicine</a> in <a href="/locations/waseca" target="_self" title="Opens in same window.">Waseca</a>, Minnesota.</em></p><ul> <li>Adoption</li> <li>Behavioral and developmental pediatrics</li> <li>Chronic disease management </li> <li> Department of transportation (DOT) exams</li> <li>Diabetes mellitus</li> <li>Mental health – attention-deficit/hyperactivity disorder (ADHD)</li> <li>Newborn and infant care</li> <li>Preventive care and motivational interviewing</li> <li>Sports</li> <li>Telemedicine, care everywhere</li> </ul>APRN, C.N.P.<p>As a Mayo Clinic Health System family medicine provider, I have an established and coveted relationship with the rural and farming community, and I think of families as a bionet of person’s that take care of each other. I enjoy community health education and have done multiple presentations for different communities on sun protection, skin cancer, pediatric health and wellness, and diet education. </p> <p>I enjoy blogging about mental health, diabetes care and how people can navigate through tough times in life, such as the COVID-19 pandemic. I am largely reachable and communicate by phone, email, telemedicine and in-office visits. I enjoy meeting new faces, and connecting with families. </p> <p>My special interests lie in meeting the patient where they are in their health needs, working with their health priorities and guiding them through their care. I want my patients to understand to the best of their ability, their own personal health goals and diagnoses, and who they may seek for questions, care, referrals and follow-up. </p> <p>My personal interests include hobby farming, taking care of my loved ones, gardening, hunting, fishing and meeting new people.</p><p><strong>Education</strong></p> <ul> <li>Master's degree, Nursing, Family Nurse Practitioner Program, Minnesota State University-Mankato</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Nurse Practitioner Residency Program, Mayo Clinic School of Graduate Medical Education</li> <li>Women's Health Rotation, Mayo Clinic Health System-Mankato</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Family Nurse Practitioner, American Academy of Nurse Practitioners</li> <li>Certified medical examiner, Department of Transportation (DOT) </li> <li>Nexplanon implant trained, Merck</li> <li>Preceptor for Nurse Practitioner students, Minnesota State University, Mankato</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Nurse Practitioners</li> <li>Golden Key Honor Society</li> <li>Minnesota Board of Nursing</li> <li>Mortar Board Honor Society</li> <li>Sigma Theta Tau, Nursing Affiliate Honor Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Family Medicine, Mayo Clinic College of Medicine and Science</li> </ul>Christensen<img src="/-/media/shared-files/images/medical-professionals/full/albert-lea/jill-christensen-np.jpg?h=280&iar=0&w=280&sc_lang=en&hash=E486ED336C7F30C86357408497A2575E" alt="Jill Christensen NP" width="280" height="280" DisableNVelocity="true" />{F972C1E4-A740-4E1A-9126-21A8DA2A563E}Jill<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15458067Jill Christensen, C.N.P.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}<img src="/-/media/national-files/images/hometown-health/2021/child-sitting-with-tv-remote-in-hand.jpg?h=370&iar=0&w=660&sc_lang=en&hash=519EFD519AB2CA403CE812CDCB614166" alt="Child sitting with TV remote in hand" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Child DevelopmentWe all want our children to grow up happy and healthy. The reality is most all of them do — but at vastly different rates. Experts across Mayo Clinic Health System see thousands of children each year, and have the experience and resources to know what is normal and what may be cause for closer observation. This includes not only physical and motor skills development, but psychological and social skill advancement.Children's Health (Pediatrics)Pediatric medicine provides expert care for common problems to the most complex situations from birth through the teen years.Dawn Haller5/13/2021Are you busy raising a family and not finding the time to exercise daily? You're not alone. Here's a few helpful tips for fitting in your workouts.Exercise daily and raise a family? Really?<p>You know you should exercise every day. You may even find yourself motivated to do just that. But you also have a family to raise and a profession to manage — not to mention evening recreational sports, afternoon clubs and weekend deadlines. How could you possibly fit it all in?</p> <h3>Here are a few helpful tips to do just that.</h3> <h4>Your motivation: Find your personal reason to get fit.</h4> <p>Motivation keeps former smokers avoiding the bad habit day after day. And motivation is what you need to keep pursuing your health goals day after day.</p> <p>Think of something that will really get you moving every day. Maybe it takes posting a picture from your healthier days on the fridge. Or perhaps you wish to keep up with the kids. Whatever it may be, make sure it gets you moving each and every time.</p> <h4>Gut check: Examine your goals.</h4> <p>Are your goals realistic? Can you accomplish each goal in a controlled and healthy manner? If not, rewrite your goals to make them more attainable over time.</p> <p>Learn how to <a href="/hometown-health/speaking-of-health/setting-smart-goals" target="_self" title="Opens in same window.">set SMART goals for success</a>.</p> <h4>Early bird: Try early-morning exercise.</h4> <p>Early-morning cardiovascular workouts are well-supported to improve concentration and energy for the rest of the day. They also may have the added benefit of improving sleep quality for some people.</p> <h4>Busy bird: Survey your schedule.</h4> <p>Not every schedule is identical. Do you have an opportunity before, during or after work for exercise? These carved-out moments do not need to be hourlong cardio-intense sessions. Even mild-intensity walks or several pushups on the office floor provide notable benefits over time.</p> <p>Grab ahold of that opportunity because you know you will feel a lot better afterward.</p> <h5>Try these short routines:</h5> <ul> <li><a href="/hometown-health/speaking-of-health/15-minute-workout-core" target="_self" title="Opens in same window.">15-minute core</a></li> <li><a href="/hometown-health/speaking-of-health/15-minute-workout-combo-exercises" target="_self" title="Opens in same window.">15-minute combination</a></li> <li><a href="/hometown-health/speaking-of-health/15-minute-workout-resistance-bands" target="_self" title="Opens in same window.">15-minute resistance band</a></li> </ul> <h4>Look forward: Do something you enjoy.</h4> <p>Motivation implies seeking something you want to pursue and you want to complete. Exercising can be of a fun, stress-relieving part of your daily.</p> <h4>The family that exercises together stays healthy.</h4> <p>When your family exercises together, you grow healthy together. Exercising as a family unit will improve family bonds, and you also will role model the importance of physical activity to your children.</p> <h4>Breathe it: Make exercise mandatory.</h4> <p>You simply must do it. Make exercise part of your routine. Schedule time each day.</p> <h4>Little steps: Exercise on your way to A, B and C.</h4> <p>Do you live close to work? Make your commute to work your daily dose of physical activity by biking or walking to work. Park at the edge of the parking lot, not the closest spot. Take the stairs, not the elevator.</p> <p>Consider adding <a href="/hometown-health/speaking-of-health/dont-just-sit-there-exercises-for-the-office" target="_self" title="Opens in same window.">stretches and exercises if you sit at a desk</a> much of your workday.</p> <h4>Just say no.</h4> <p>Look at your priorities and responsibilities. Eliminate unnecessary items so you can get your workout in. It's OK to say no sometimes.</p> <p>Learn more <a href="/topics/move-more" target="_self" title="Opens in same window.">ways to get and stay physically fit</a>.</p> <p><em><a href="/providers/trevor-rich-md" target="_self" title="Opens in same window.">Trevor Rich, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/mondovi" target="_self" title="Opens in same window.">Mondovi</a>, Wisconsin.</em></p> <p> </p><ul> <li>Academic medicine and community health education</li> <li>Community nutritional health and preventive wellness</li> <li>Critical access rural clinic and hospital care <ul> <li>Vasectomy counseling and referral service</li> <li>Contraceptive counseling and referral service, OCP prescription management</li> <li>Preconception care & planning, prenatal referral service</li> <li>Wound care and wound management</li> </ul> </li> <li>Rural athletic support</li> <li>Skilled nursing facility medical directorship</li> </ul>M.D.<p>I view my delivery of care to be shared. My role, above all else, is to be a source of evidence-based counseling, such that all my patients feel comfortable with their informed decisions about their health. Patients can expect my undivided attention and eagerness to clarify their questions.</p> <p>I’m a humble family man, who finds purpose in serving my community and neighbors.</p><p><strong>Education</strong></p> <ul> <li>Medical College of Wisconsin-Milwaukee</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Mayo Clinic Family Medicine Residency, Eau Claire</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Clozapine REMS Program</li> <li>MAT, Suboxone Waiver</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians </li> <li>Mayo Clinic Alumni Association</li> <li>Society of Teachers of Family Medicine</li> <li>The National Guard Association of the United States</li> <li>Wisconsin Academy of Family Physicians</li> <li>Wisconsin Medical Society</li> <li>Wisconsin National Guard Association, Inc.</li> </ul>Rich<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/trevor-rich-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=C35BEC1720C4B1DC110D068E43EFF155" alt="Trevor Rich, M.D." width="280" height="280" DisableNVelocity="true" />{DEC439E2-74BD-46D1-94B9-DB111539B3A8}Trevor<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20654405Family Medicine - Trevor Rich MD1{986C767E-E5DE-43F5-957F-B4212DB8E384}|{7316FE6F-3BBA-4620-AE65-E99EA4BFF226}|{02421E57-1F9C-4F00-BF77-56DA854DCF27}<img src="/-/media/national-files/images/hometown-health/2021/mother-and-child-exercising.jpg?h=370&iar=0&w=660&sc_lang=en&hash=FE7FA95B0009044F39D1459EFB42F769" alt="Mother and child exercising" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Dawn Haller6/4/2021Almost 133 billion pounds of food in the U.S. is wasted annually. Learn how to reduce food waste, and get a soup recipe to make with leftovers.7 ways to reduce food waste in your kitchen<p>Food choices affect your health and the environment. Between 30% and 40% of food in the U.S. is thrown out or wasted each year, according to the Department of Agriculture. That equals about 133 billion pounds and $161 billion.</p> <p>Food loss occurs at every step in the food supply chain from production to consumption. Some examples are spoilage during storage and transport, or exposure to insects and rodents, bacteria or mold. Sorting out blemished or imperfect produce results in loss, as does consumers buying more than they need or can consume. Not only is edible food wasted, but all the energy, fertilizer and land use that went into to producing that food is wasted as well.</p> <h2>Here are 7 ways you can reduce food waste in your kitchen:</h2> <h3>1. Take an inventory.</h3> <p>Take stock of your pantry, refrigerator and freezer before going to the store to prevent overbuying.</p> <h3>2. Create a meal plan.</h3> <p>Planning at least a few meals for each week is a great way to ensure you have healthy meals. It also prevents you from buying too much food because you feel like you need to be prepared for anything. Coordinate your meals so you aren't using completely different ingredients for every recipe. For example, plan to eat broccoli as a side one night and in a casserole the next.</p> <h3>3. Save and eat leftovers safely.</h3> <p>If you don't think you will be able to eat your leftovers within three days, store them in the freezer and label them. Keep your freezer organized so food doesn't get lost and then thrown out due to freezer burn.</p> <h3>4. Store food appropriately.</h3> <p>One of the biggest reasons I hear people say they don't eat fruits and vegetables is because "When I buy it, it ends up going bad, and I throw it out anyway." Start by only buying what you can eat in a week. Store greens with a paper towel in a plastic container in the crisper drawer, tomatoes and bananas on the counter, potatoes and onions in a cool, dark place and fresh herbs in a glass of water. Have some frozen fruits and vegetables on hand in case you eat all your fresh produce before your next grocery day.</p> <h3>5. Buy "ugly" foods.</h3> <p>Purchasing imperfect food refers to misshaped or oddly shaped fruits or vegetables, and it has never been easier. Some companies will deliver "ugly" foods to you with a monthly subscription. You also can start a relationship with a local farmer through a community-supported agriculture or farmers market to get your hands on some imperfect produce. Remember, don't purchase bruised or spoiled produce.</p> <h3>6. Compost.</h3> <p>Even vegetable peels don't have to go to waste. Backyard composting is a great way to keep food waste out of the landfill and provide nutrition for your garden. You also can find small composting containers that you can keep in your home.</p> <h3>7. Use leftovers creatively.</h3> <p>Find ways to use rather than toss food that isn't fresh. Vegetable scraps and peels can be made into soup stock. Apples or blueberries that are soft work perfectly cooked in oatmeal. You can even use stale bread to make croutons or an egg strata. Slightly wilted vegetables are great for soups or stir-fries. One of the best things about soup is you can make it out of pretty much anything.</p> <h4>If you aren't sure how to start experimenting with using soups to use up leftovers, start with this recipe:</h4> <h5>Make soup from any vegetable</h5> <p>Makes 4–6 servings</p> <ul> <li>1–2 pounds fresh or frozen vegetables</li> <li>Aromatics, such as an onion, a couple garlic cloves or leeks</li> <li>1–2 tablespoons olive oil</li> <li>4–6 cups low-sodium broth</li> <li>Seasonings to taste, such as pepper; cumin; chili powder; ginger; or dried herbs, including basil, sage, oregano and bay leaf.</li> <li>Leftover cooked meat, rice, pasta, quinoa or beans, optional</li> </ul> <p>Cut up the vegetables and aromatics. Heat olive oil in a pot over medium heat. Saute the aromatics for about 5 minutes or until fragrant and soft. Add vegetables, except for any delicate greens, and continue cooking for several minutes until softened slightly. Add seasonings now so the flavors blend well in the soup.</p> <p>Add 4–6 cups of broth and bring to a simmer. Turn the heat down to low and cover the pot. Cook for about 30 minutes. If you want to leave the vegetables intact, take the soup off the heat when vegetables are tender but still firm. If you want the vegetables soft for pureeing, keep cooking until they fall apart. Add delicate greens, such as spinach, a couple minutes before taking the soup off the heat.</p> <p>Once the vegetables are soft, you can puree the soup in a blender or with a stick blender. Rewarm gently after blending. When pureeing the soup, you can add flavor and creaminess by adding beans, tofu, coconut milk or plain yogurt.</p> <p>Once the soup has finished cooking, you can jazz it up more, especially if you're not pureeing it. Add leftover cooked pasta or rice, cooked ground turkey, diced chicken breast, a can of rinsed beans, chickpeas or tomatoes, and simmer until warmed through.</p> <p><em><a href="/providers/romi-londre-rdn" target="_self" title="Opens in same window.">Romi Londre</a> is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Nutrition</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Eating disorders</li> <li>Enteral nutrition or tube feedings</li> <li>Weight management</li> </ul>RDN, CD<p><strong>Education</strong></p> <ul> <li>Viterbo University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Registered Dietitian Nutritionist</li> <li>Certified Nutrition Support Clinician </li> <li>Certificate of Training in Adult Weight Management</li> </ul> <div> </div>Londre<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/romi-londre-rdn.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7919B2F8260054ECC4308684471EEEDB" alt="Romi Londre RDN" width="280" height="280" DisableNVelocity="true" />Romi<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15183670Romi Londre, RDN, CD1{2BEE5070-65FF-4406-9E59-103E06C5A535}<img src="/-/media/national-files/images/hometown-health/2021/food-in-containers.jpg?h=370&iar=0&w=660&sc_lang=en&hash=BEE3BF285FE77ADCC91F6B2404DE8DFC" alt="Food in containers" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller6/30/2021Boating can create lifelong memories. Regardless of the type of boat you’re on, remember these basic safety rules for a day on the water.Boating this summer? Make safety your top priority<p>One of the most popular and fun activities of summer is spending time on the lakes and rivers in the area. Boating creates lifelong memories and gives us the opportunity to unplug, spend time together, learn new skills and explore new areas.</p> <h3>Whether your family uses a fishing boat, canoe, kayak or pontoon, you should remember these basic safety rules as you head out for a day on the water:</h3> <h4>Learn to swim.</h4> <p>Learning to swim is one of the most important ways to stay safe on the water. The American Academy of Pediatrics supports swimming lessons for most children ages 4 and older. However, lessons for children ages 1–4 could be appropriate, depending on how often they're exposed to water.</p> <p>Swimmers of all ages may be more familiar with pools than rivers and may not know what to do if caught in a current. Stay calm, float on your back, and when you come to a calmer area, flip over and swim diagonally toward shore with the flow of the current.</p> <h4>Wear a personal floatation device.</h4> <p>Even expert swimmers can get into trouble during an emergency. It's important to be sure everyone in a watercraft wears a U.S. Coast Guard-approved personal floatation device. Arm floaties and inflatable toys aren't a substitute and tend to give kids and families a false sense of security. Excellent, comfortable, easy-to-put-on models of personal floatation devices are available, so there's really no excuse not to wear one.</p> <h4>Be a weather watcher.</h4> <p>Weather in the Midwest can change quickly. Check the forecast before heading out and frequently while on the water. If you do get caught in a storm, navigate to the shore as quickly as possible.</p> <h4>Tell someone the details of your trip.</h4> <p>Tell your trip plan to a friend who's staying ashore. Share details about who's on the boat, where you'll be and how long you'll be gone.</p> <h4>Always operate your boat at a safe speed.</h4> <p>Waterways can become crowded during the summer. Slow down, stay alert and steer clear of larger vessels. Be sure to follow speed limits in "no wake" areas.</p> <h4>Respect buoys and other navigational aids.</h4> <p>They've been put in place to ensure your safety and the safety of other boaters and swimmers. If you're not familiar with them, the U.S. Coast Guard has a handy <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.uscgboating.org/images/486.PDF" target="_blank" title="Opens in a new window.">water navigation system guide</a>.</p> <h4>Leave alcohol on shore.</h4> <p>The risk of drowning or injury significantly increases when alcohol or drugs are involved.</p> <h4>Be sun savvy.</h4> <p>The sun's rays can be intense on the open water. Protect everyone with hats, sunglasses and sunscreen. Look for water-resistant, broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30. Apply sunscreen generously and reapply every two hours, or more often if you're swimming or sweating.</p> <h4>Drink plenty of water.</h4> <p>Even when surrounded by water, it's possible to become dehydrated. Sitting in the sun can increase your body's temperature. Pack plenty of water for each person, and drink some water every 15 to 20 minutes to remain properly hydrated.</p> <p>While your family enjoys time on the water, these tips can ensure that everyone is safe and enjoys the time together.</p> <p><em><a href="/providers/jason-wray-raabolle-md" target="_self" title="Opens in same window.">Jason Wray-Raabolle, M.D.</a>, is a <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> physician in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em></p><ul> <li>Family medicine</li> <li>Obstetrics and gynecology</li> </ul>M.D.<p><strong>Medical School<br /> </strong>University of Minnesota, Duluth</p> <p><strong>Residency<br /> </strong>Waukesha Memorial Hospital, affiliated with the Medical College of Wisconsin</p> <p><strong>Certification<br /> </strong>Board Certified, Family Practice </p>Wray-Raabolle<img src="/-/media/shared-files/images/medical-professionals/full/owatonna/jason-wrayraabolle-md.jpg?h=280&iar=0&w=280&hash=ADD0AB50D60111BF3522B6DE68DE150C" alt="Jason WrayRaabolle MD" width="280" height="280" DisableNVelocity="true" />{D42EB393-BB16-4B26-B0D6-3F51B7E2C978}Jason<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>13904248Jason Wray Raabolle MD1<img src="/-/media/national-files/images/hometown-health/2021/two-kids-fastening-life-jackets.jpg?h=370&iar=0&w=660&sc_lang=en&hash=94524F3908AA4169F107815A23EC232F" alt="Two kids fastening life jackets" width="660" height="370" DisableNVelocity="true" />SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Dawn Haller4/24/2025When you boost your senses, you make eating more enjoyable. Find out how to incorporate citrus into your day with these easy recipes.Boost your senses with citrus fruits<p>Give your senses a boost this month, and enjoy the taste, smell and brightness citrus fruits have to offer.</p> <p>Citrus fruits, including oranges, lemons, limes, grapefruits and clementines, are an excellent source of vitamin C. And vitamin C supports your immune system, which plays a role in maintaining healthy skin, bones and blood vessels. Vitamin C also improves absorption of iron when consumed with plant-based sources of iron, such as beans, lentils, leafy green vegetables, tofu and blackstrap molasses.</p> <p>Citrus fruits contain soluble and insoluble fiber, both of which provide great benefits. Soluble fiber can support your cardiovascular health by reducing your <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800" target="_blank" title="Opens in a new window.">low-density lipoprotein</a>, or LDL or "bad," cholesterol levels, in turn reducing your risk of heart disease. <a rel="noopener" href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" title="Opens in a new window.">Insoluble fiber</a> supports your digestive system and can help alleviate constipation. Citrus fruits are also a source of potassium, thiamin, and trace amounts of other vitamins and minerals.</p> <p>Incorporating citrus into your day is easy, thanks to the tough outer rind and ability for most citrus fruits to be safely stored at room temperature for a few days. Try simply tossing an orange or a few small clementines into your bag for an on-the-go snack that doesn't require refrigeration. Grapefruit also makes a great addition to a leafy green salad, or try broiling a halved grapefruit with a sprinkle of brown sugar or drizzle of honey. Lemons and limes aren't often eaten whole, but they provide great flavor in fish, salad dressings, desserts and beverages.</p> <h3>Also, give these recipes a try:</h3> <h4>Avocado garden salad with lemon dressing</h4> <p>Serves 6</p> <p><strong>Salad mix</strong></p> <p>6 cups mixed greens, torn or chopped<br /> 1 medium tomato, chopped<br /> 5 green onions, copped <br /> 1 cucumber, peeled and chopped <br /> 1 avocado, peeled and sliced</p> <p><strong>Dressing</strong></p> <p>2 tablespoons lemon juice<br /> ½ teaspoon garlic powder<br /> ½ teaspoon ground black pepper <br /> ¼ teaspoons salt</p> <p>Mix salad greens, tomatoes, onions and cucumbers in a large bowl. In a small bowl, mix lemon juice, garlic powder, pepper and salt. Whisk with a fork. Poor dressing mixture over salad mixture and toss together. Arrange avocado slices on top of the salad and serve immediately.</p> <p>Nutritional per 1½-cup serving: 78 calories; 5 grams fat; 9 grams carbohydrate; 4 grams fiber; 2 grams protein; 124 grams sodium.</p> <p>(adapted from eatfresh.org)</p> <h4>Broiled grapefruit</h4> <p>Serves 4</p> <p>2 grapefruit, cut in half<br /> 8 teaspoons brown sugar</p> <p>Preheat oven to broil with oven rack 6 inches from the heat source. Place grapefruit halves cut, side up, onto baking sheet. Sprinkle each with 2 teaspoons brown sugar. Broil the grapefruit until the brown sugar has begun to melt and caramelize, approximately 8 minutes. Serve warm.</p> <p>Nutritional per ½-grapefruit serving: 100 calories; 0 gram fat; 25 grams carbohydrate; 2 grams fiber; 1 gram protein; 6 milligrams sodium.</p> <p><em>Tori Erickson is a dietitian in <a href="/services-and-treatments/nutrition" target="_self" title="Opens in same window.">Clinical Nutrition</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a>, Wisconsin.</em></p><img src="/-/media/national-files/images/hometown-health/2021/citrus-fruits.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F5A301D0C75AE501296277D91E7E794F" alt="Citrus fruits" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller6/8/2021Cataracts can cause things to look foggy, and make reading or driving at night difficult. Learn when to make an eye exam appointment.Cataracts: What to look for<p>Are you finding it more difficult to read or, drive a car at night? Do you feel like you're looking through a fogged-up window?</p> <p>It could be <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/cataracts/symptoms-causes/syc-20353790" target="_blank" title="Opens in a new window.">cataracts</a> — the clouding of the normally clear lens of your eye.</p> <p>Cataracts are a normal aging change that happens to everyone. Cataract surgery is only performed when your cataracts affect your vision to the point that it interferes with your usual activities.</p> <p>Early on, most cataracts develop slowly, so you may not notice any vision changes. When you first notice changes, you might need stronger lighting and eyeglasses. In time, cataracts will eventually interfere with your vision.</p> <p>If your vision is impaired to the point it interferes with your usual activities, you might need <a rel="noopener" href="https://www.mayoclinic.org/tests-procedures/cataract-surgery/about/pac-20384765" target="_blank" title="Opens in a new window.">cataract surgery</a>, a safe, effective procedure.</p> <h2>Signs and symptoms of cataracts include:</h2> <ul> <li>Clouded, blurred or dim vision</li> <li>Increasing difficulty with vision at night</li> <li>Sensitivity to light and glare</li> <li>Need for brighter light for reading and other activities</li> <li>Seeing "halos" around lights</li> <li>Frequent changes in eyeglasses or contact lens prescriptions</li> <li>Fading or yellowing of colors</li> <li>Double vision in a single eye</li> </ul> <p>At first, a cataract may only affect a small part of your eye's lens and you may not notice any vision loss. But as the cataract grows larger, it clouds more of your lens and distorts the light passing through the lens. At this point, you may notice more symptoms.</p> <h3>See how a cataract affects your vision:</h3> <img alt="Cataract image" src="/-/media/national-files/images/hometown-health/2021/cataract-image.jpg?h=134&w=325&sc_lang=en&hash=77AD7D5A714F72279BBC2BF51E60CC4D" style="height: 134px; width: 325px;" /> <p>Normal vision (left) becomes blurred as a cataract forms (right).</p> <h2>Causes of cataracts</h2> <p>Aging or injury changes the tissue that makes up your eye's lens, causing cataracts to develop. Some genetic disorders that cause other health problems can increase your risk of cataracts.</p> <p>If you have other eye conditions; previous eye surgery; medical conditions, such as diabetes; or have taken steroid medications for a long period of time, you are at increased risk of developing cataracts. In addition, obesity, smoking, high blood pressure and drinking excessive amounts of alcohol can increase your risk of cataracts.</p> <h2>When to see a healthcare provider</h2> <p>If you notice any changes in your vision, make an appointment for an eye exam. If you experience sudden vision changes, such as double vision or flashes of light, sudden eye pain, or sudden headache, see your healthcare provider right away.</p> <p>If your healthcare provider determines that you have cataracts, you may be referred to an <a href="/services-and-treatments/ophthalmology">ophthalmologist</a>, or eye specialist, who can perform cataract surgery and help you decide when the surgery is right for you.</p> <p>Learn more about <a href="/topics/eye-health" target="_self" title="Opens in same window.">eye health</a>.</p> <p><em><a href="/providers/michael-garvey-md" target="_self" title="Opens in same window.">Michael Garvey, M.D.</a>, is an <a href="/services-and-treatments/ophthalmology" target="_self" title="Opens in same window.">ophthalmologist</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a> and <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em></p><ul> <li>Comprehensive treatment of eye diseases</li> <li>Oculoplastics surgery</li> <li>Small-incision cataract surgery</li> </ul>M.D.<p>My patients can expect individualized care with a treatment plan specifically designed for their eye condition. I also encourage my patients to be involved in the design of the treatment plan. I believe it's important for my patients to have a solid understanding of their eye condition for successful treatment.</p> <p>I enjoy travel around the United States, Europe and Asia. But these days, free time is mostly spent with my two children.</p><p><strong>Education</strong></p> <ul> <li>Warren Alpert Medical School of Brown University</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Transitional, Walter Reed Army Medical Center</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Ophthalmology, Walter Reed Army Medical Center</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Ophthalmology, American Board of Ophthalmology</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Society of Cataract and Refractive Surgery</li> <li>New England Ophthalmology Society</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Ophthalmology, Mayo Clinic College of Medicine and Science</li> </ul>Garvey<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/michael-garvey-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6D2A19B92B2DA6451A2E267C7B45D383" alt="Michael Garvey, M.D." width="280" height="280" DisableNVelocity="true" />Michael<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14328046Michael Garvey, M.D.1{C5680DDD-C649-4B63-AFCC-B52A244736B7}<img src="/-/media/national-files/images/hometown-health/2021/brown-eye-close-up.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B9897F53FACA486CEA69AA861D68394A" alt="Brown eye close up" width="660" height="370" DisableNVelocity="true" />Eye HealthYour eyes are responsible for providing you with vision, perhaps the most important of the senses. However, the eye is a delicate and complicated structure that needs protection. The ugly truth is that eye injuries can happen at any time and place.Dawn Haller6/10/2021How do you find calm and prioritize well-being in the midst of chaos? Watch a video presentation of two experts giving practical strategies to help you take a well-deserved break from stress, and discover calm and peace.Discovering calm in the chaos<p>Mayo Clinic Health System experts hosted a webinar to encourage women to prioritize their well-being.</p> <p>At this webinar, <a href="/providers/sarah-stinson-lpc" target="_self" title="Opens in same window.">Sarah Stinson</a>, a psychotherapist, presented "Become Aware." Her presentation focused on acknowledging the journey you have been on this past year, recognizing where you are now, and helping you explore where you want to go.</p> <p>Also, Bridget Berkland, a Human Resources manager, presented "Renew Your Well-Being." Berkland's presentation discussed how the COVID-19 pandemic has created many stressors and disrupted a sense of positive well-being. Her presentation provided practical well-being strategies and resiliency skills to help you take a well-deserved break from stress and discover calm in the chaos.</p> <h4></h4> <h2>View the webinar:</h2> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/wo1GiE7Bs4o" title="Renew Your Wellbeing webinar" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <h2>Presentation excerpts</h2> <h3>Sarah Stinson:</h3> <ul> <li>Today, my hope is that we can become aware. I want us to take a moment and get in touch with reflecting and remembering something that might have happened in the past 16 months. Allow yourself to be present to what we talk about to the emotions that come up to the skills and the gifts that we learned through this journey.</li> <li>I'm finding that women struggle with self-care, but more and more men are struggling with the same issues.</li> <li>When we explore our health over time — mentally, emotionally and physically — we see times in life where we really weren't doing self-care. These lessons I've learned throughout life remind me I need to stop, slow down and really find that balance in my life.</li> <li>Self-care is often defined as taking an active role in protecting one's well-being, happiness, and preserving or improving one's health. We can do so much self-healing if we just take the time. Self-care really prevents burnout and compassion fatigue.</li> <li>Remember that when we take care of ourselves, it increases our energy to do the things we want for ourselves and others. It actually gives us that extra momentum and fuel to do those things, and it helps us stay healthy.</li> <li>Most of us are under chronic stress, which is damaging because we're not getting a reprieve from it.</li> </ul> <p>Sarah also offered a number of self-care activities and techniques that can help you find calm.</p> <h3>Bridget Berkland:</h3> <ul> <li>Let's take a moment to reflect on our stories. What have you experienced over the past few months? Maybe your story contains changes at work or in your home environment. Maybe you moved to a remote work setting. Maybe your children went to virtual school. Maybe your story is about being in a health care setting, and you've experienced the stressors of patient care or the threat of the pandemic. Most of us experienced moments of isolation, which on their own have been stressful.</li> <li>Let's check in on stress. What number best describes where you are on the stress scale, zero meaning no stress and 4 meaning extreme stress? At the end of the day, evaluate how stressful the day was. We're so unaware of carrying all this stress. But there are resiliency tools we can incorporate to calm ourselves.</li> <li>A chronic state of stress can weaken the immune system, and increase the heart rate, blood pressure and stress hormones. We need to balance these effects by activating the parasympathetic nervous system, which builds a stronger immune system, slows the heart rate and breathing, decreases blood pressure and stress hormones, and brings calm.</li> <li>Resiliency skills, such as connection and compassion, are especially good to think of when we're in chaos and stress. It's calming to know that we're not alone.</li> </ul> <p>Bridget also discussed tools and strategies you can try for strengthening your resiliency skills and regaining power in your chaotic or stressful life circumstances.</p> <p>Each presentation was followed by a community Q&A session.</p> <h2>Learn more about well-being:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/tips-to-help-ease-anxiety" target="_self" title="Opens in same window.">5, 4, 3, 2, 1: Countdown to take control of anxiety</a></li> <li><a href="/hometown-health/speaking-of-health/can-expressing-gratitude-improve-health" target="_self" title="Opens in same window.">Can expressing gratitude improve your mental, physical health?</a></li> <li><a href="/hometown-health/speaking-of-health/mindfulness-meditation-improve-your-quality-of-life" target="_self" title="Opens in same window.">Mindfulness meditation: Improve your quality of life</a></li> <li><a href="/hometown-health/speaking-of-health/how-to-create-happiness" target="_self" title="Opens in same window.">How to create happiness</a></li> <li><a href="/hometown-health/speaking-of-health/tips-to-help-ease-anxiety" target="_self" title="Opens in same window.">Tips to help ease anxiety</a></li> <li><a href="/hometown-health/speaking-of-health/tips-to-keep-stress-from-hurting-your-heart" target="_self" title="Opens in same window.">Tips to keep stress from hurting your heart</a></li> </ul><img src="/-/media/national-files/images/hometown-health/2021/sitting-crosslegged-on-field-near-water.jpg?h=370&iar=0&w=660&sc_lang=en&hash=2A908707081ECC400DC76827803A4695" alt="Sitting cross-legged on field near water" width="660" height="370" DisableNVelocity="true" />Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Su Madson6/18/2021<p>Like so many aspects of life, COVID-19 complicated the relationship with food, body image, exercise routines, self-care and social media. Learn about the effects of COVID-19 and what to do if you're concerned about your eating patterns.</p>Eating disorders complicated by COVID-19<p>Like so many aspects of life, COVID-19 complicated the relationship with food, body image, exercise routines, self-care and social media. Add to that mix the isolation, anxiety and unpredictability generated by the pandemic, and it's no wonder that eating disorders experienced an upsurge during the past 18 months.</p> <p>Eating disorders don't discriminate by race, gender, age, size or socioeconomic status, and you can't necessarily tell if someone has an eating disorder just by looking. It's estimated that nearly 30 million people in the U.S. will struggle with an eating disorder during their life.</p> <p>Eating disorders are a medical illness ― not a choice, trend or fad. The most common eating disorder is binge eating. Unfortunately, eating disorders are also among the deadliest mental illnesses, second only to opioid overdose. However, they are treatable, if diagnosed and treated early.</p> <h4>COVID-19 complications</h4> <p>Eating disorders are complex and different for everybody. They often start with the desire to be healthy, but those efforts can go awry.</p> <h5>During the COVID-19 pandemic:</h5> <ul> <li>One way people could get a sense of control in their life was through eating — even if that eating pattern got out of control.</li> <li>Some sought to get healthier by losing weight and exercising more, but that weight loss and exercise became excessive. In some cases, it led to an eating disorder.</li> <li>Screen time increased exposure to "ideal" body images, whether they were slender or the "fit look," and spurred obsessive and often unhealthy approaches to achieve them.</li> <li>In some cases, people were exposed to weight-related criticism from friends or family members due to the quarantine, which may have increased shame around body image and food.</li> </ul> <p>For those already struggling with an eating disorder or those concerned that their eating was out of control, the pandemic made it difficult to seek services, since many programs were closed temporarily. Once they reopened, they had long waitlists.</p> <h4>Recovery journey</h4> <p>Complete recovery from an eating disorder is possible with treatment and time, and typically involves a multidimensional approach that includes psychotherapy; nutritional counseling; medical management; and possibly medication and integrative therapies, such as massage and yoga therapy.</p> <h5>If you feel like you're having an issue with food or body image, know you're not alone:</h5> <ul> <li>Check out online resources, such as the <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.nimh.nih.gov/health/topics/eating-disorders/" target="_blank" title="Opens in a new window.">National Institute of Mental Health</a> and <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.nationaleatingdisorders.org/help-support/contact-helpline" target="_blank" title="Opens in a new window.">National Eating Disorders Association</a>.</li> <li>Limit your social media consumption. In other words, go on a social media diet.</li> <li>Seek social connection with friends, neighbors, family and colleagues.</li> <li>Let someone know that you're struggling. Eating disorders thrive in secret.</li> <li>Do something every day that brings you joy, no matter how small.</li> <li>Contact your primary care provider.</li> <li>Seek care through in-person treatment or telemedicine.</li> </ul> <p><a href="/providers/sarah-stinson-lpc" target="_self" title="Opens in same window.">Sarah Stinson</a> is a psychotherapist in <a href="/locations/red-wing/services-and-treatments/psychiatry-and-psychology" target="_self" title="Opens in same window.">Psychiatry and Psychology</a>. She works in <a href="/locations/red-wing/services-and-treatments/complementary-medicine" target="_self" title="Opens in same window.">Integrative Medicine and Health</a> in <a href="/locations/red-wing" target="_self" title="Opens in same window.">Red Wing</a>, Minnesota.</p><ul> <li>Eating disorders treatment and prevention</li> <li>Healing Touch</li> <li>Mindfulness</li> <li>Stress Management and Resiliency Training (SMART)</li> </ul>M.S., L.P.C., L.P.C.C.<p><strong>Education</strong></p> <ul> <li>Bachelor's degree, Psychology, Winona State University</li> <li>Master's degree, Community Counseling, St. Cloud State University</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>Certified Healing Touch Instructor (CHTP/I)</li> <li>Certified Healing Touch Practitioner (CHTP/I)</li> <li>Certified Massage Therapist</li> <li>Licensed Professional Counselor, Minnesota and Wisconsin</li> </ul> <p><strong>Fellowship</strong></p> <li>Fellow, Academy of Integrative Health and Medicine (AIHM)</li>Stinson<img src="/-/media/shared-files/images/medical-professionals/full/red-wing/sarah-stinson.jpg?h=280&iar=0&w=280&sc_lang=en&hash=59889EC2825310D74211E2DC2531FB57" alt="Sarah Stinson" width="280" height="280" DisableNVelocity="true" />Sarah <a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15830667Sarah Stinson, M.S., L.P.C., L.P.C.C.1{8E0DE698-8F08-4F9A-BBBB-65CAAF9FA58B}<img src="/-/media/national-files/images/hometown-health/2021/person-standing-on-scale.jpg?h=370&iar=0&w=660&sc_lang=en&hash=ED7968670C67F09423D0D10E5A0C3214" alt="Person standing on scale" width="660" height="370" DisableNVelocity="true" />Behavioral HealthHow can you tell whether a mental health issue is normal? The line between normal and abnormal mental health often is blurred. Still, it's helpful to consider your feelings, thoughts and behavior in relation to cultural norms and other benchmarks. Mental health includes self-esteem, relationships, resilience and more. If you're struggling with these or other things, we are here to help.Balance Your Mental and Emotional HealthEven though a small amount of stress can be good for you, multiple daily challenges can take a toll on your physical and emotional health. Stress can contribute to high blood pressure, heart disease, obesity and diabetes. To reduce stress, make time to move more, eat well, connect with others and explore new things. Making simple changes can boost your mood, help prevent long-term diseases and improve your immune system.COVID-19 VaccineVaccines help your body build up the ability to fight off a virus. A vaccine may not prevent you from getting the COVID-19 virus. But if you do get it, the vaccination may keep you from becoming seriously ill. Or it may keep you from developing complications due to the illness. COVID-19Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases, such as MERS (Middle East respiratory syndrome) and SARS (severe acute respiratory syndrome). Coronaviruses are transmitted between animals and people. The new strain is called COVID-19 acute respiratory disease (novel coronavirus),Dawn Haller6/21/2021Ready to switch to a more heart-healthy diet? Here's how to get started with the Mediterranean diet.Eating for your heart: The Mediterranean diet<p>Many different dietary plans are available, such as the dietary approaches to stop hypertension, or DASH; Flexitarian; Therapeutic Lifestyle Changes, or TLC; and Mind diets. But one of the most well-known is the Mediterranean diet.</p> <p>If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. This diet blends the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean.</p> <p>Health care providers became interested in the Mediterranean diet in the 1960s after observing a lower number of heart disease deaths in Mediterranean countries, such as Greece and Italy. Researchers found that the Mediterranean diet is associated with reduced risk factors for cardiovascular disease.</p> <p>The Mediterranean diet is one of the healthy eating plans recommended by the <a rel="noopener" href="https://www.dietaryguidelines.gov/" target="_blank" title="Opens in new window.">Dietary Guidelines for Americans</a> to promote health and prevent chronic disease. In addition to the heart benefits, the diet has been shown to reduce the risk of cancer, diabetes, dementia and obesity.</p> <h4>What is the Mediterranean diet?</h4> <p>The Mediterranean diet is more than a "diet." It's a heart-healthy eating plan. For most people, what is good for your heart is good for your brain and the rest of your body, too.</p> <p>The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil.</p> <h5>The main components of Mediterranean diet include:</h5> <ul> <li>Daily consumption of vegetables, fruits, whole grains and healthy fats</li> <li>Weekly intake of fish, poultry, beans and eggs</li> <li>Moderate portions of dairy products</li> <li>Limited intake of red meat</li> </ul> <h4>Family meals</h4> <p>A big part of the Mediterranean way of life is to slow down and enjoy yourself. Sit at a table for at least two lunches or dinners per week. Take at least 20 minutes to enjoy those meals. And try to eat as many meals as possible with family and friends.</p> <h4>Plant-based, not meat-based</h4> <p>The foundation of the Mediterranean diet consists of vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat is eaten only occasionally.</p> <h4>Healthy fats</h4> <p>Healthy fats are a mainstay of the Mediterranean diet. They're eaten instead of less healthy fats, such as saturated and trans fats, which contribute to heart disease.<br /> Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein, also known as LDL or "bad" cholesterol, levels. Nuts and seeds also contain monounsaturated fat.</p> <p>Fish are also important in the Mediterranean diet. Fatty fish, such as mackerel, herring, sardines, albacore tuna, salmon and lake trout, are rich in omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.</p> <h4>What about wine?</h4> <p>The Mediterranean diet typically includes wine. However, it is an optional part of this eating plan. In moderate amounts, alcohol can reduce the risk of heart disease.</p> <p>Drinking more than the suggested amounts may increase your risk of health problems, including certain types of cancer. If you drink alcohol, choose wine as your primary drink. Red wine is a more of a Mediterranean choice than white wine, but white wine is fine, as well. Limit your intake to one glass per day and drink it with a meal.</p> <h4>If you're interested in trying the Mediterranean diet, these tips will help you get started:</h4> <ul> <li><strong>Eat more fruits and vegetables.</strong><br /> Aim for seven to 10 servings per day of fruit and vegetables.</li> <li><strong>Opt for whole grains.</strong><br /> Switch to whole-grain bread, cereal and pasta. Experiment with other whole grains, such as bulgur and farro.</li> <li><strong>Use healthy fats.</strong><br /> Try olive oil as a replacement for butter when cooking. Instead of putting butter or margarine on bread, try dipping it in flavored olive oil.</li> <li><strong>Eat more seafood.</strong><br /> Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.</li> <li><strong>Reduce red meat.</strong><br /> Substitute fish, poultry or beans for meat. If you eat meat, make sure it's lean and keep portions small.</li> <li><strong>Enjoy some dairy.</strong><br /> Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.</li> <li><strong>Spice it up.</strong><br /> Herbs and spices boost flavor and lessen the need for salt.</li> </ul> <p>The Mediterranean diet is a delicious and healthy way to eat. Many people who switch to this style of eating say they'll never eat any other way.</p> <p><em>Teresa Scanlan is a <a href="/services-and-treatments/cardiology" target="_self" title="Opens in same window.">Cardiology</a> nurse practitioner in <a href="/locations/fairmont" target="_self" title="Opens in same window.">Fairmont</a> and <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a>, Minnesota.</em></p><img src="/-/media/national-files/images/hometown-health/2021/salmon-on-wood-cutting-board.jpg?h=370&iar=0&w=660&sc_lang=en&hash=0CE57A4D714270C94FE0D66E8982506C" alt="Salmon on wood cutting board" width="660" height="370" DisableNVelocity="true" />Heart HealthOf all deaths in the U.S., 26% occur due to heart disease, making it the nation's No. 1 killer. We're committed to providing current clinically proven information that addresses the key causes of heart disease and provides clear, actionable advice for all ages.NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Dawn Haller6/2/2021Balance issues, which can make you feel dizzy or unsteady, may be caused by damage to your central nervous system. Learn how and what can be done to steady your balance.Feeling off balance? A nerve condition may be to blame<p>Problems that affect balance can make you feel dizzy or as if the room is spinning and you're going to fall. At times, you may feel unsure or unsteady on your feet, as if your brain and legs are disconnected.</p> <p>Many body systems, including your brain, nerves, muscles, bones, joints, eyes, inner ear and blood vessels, must work together to maintain normal balance. When any of these systems aren't functioning well, you can experience balance problems. Occasionally, balance concerns are caused by issues with your central nervous system, including your brain, spinal cord and peripheral nerves.</p> <h2>Determine when your balance issues started</h2> <p>Many people dismiss balance issues as a normal part of aging. While this is true to an extent, any noticeable change in your balance is important to bring to the attention of your health care team. A rapid deterioration versus a gradual decline in balance is important information to determine the urgency needed to be evaluated by a health care provider.</p> <p>If you notice gradual changes, such as needing to hold the stair rail or grab the counter occasionally, you should contact your primary care provider. He or she can evaluate you for signs of more concerning symptoms. In some cases, it could be something simple, such as dehydration, or <a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/vertigo/symptoms-causes/syc-20370055" target="_blank" title="Opens in a new window.">benign paroxysmal positional vertigo</a>, which can be treated in a few therapy sessions.</p> <p>If your symptoms are severe and dramatic ― for example, the inability to keep your balance suddenly with no previous concerns ― you could have a serious medical condition, such as a stroke or concussion. While rare, other primary brain problems leading to balance changes include tumors. These conditions require prompt medical attention and evaluation.</p> <h2>Nerve conditions that can affect balance</h2> <p>Many medical conditions can cause issues with balance, and several nerve conditions could be linked to balance concerns. Your nervous system sends information from your brain and spinal cord to the rest of your body.</p> <h3>If a part of this system is damaged, the signals can't be transmitted effectively, which leads to balance issues and falling. Here's how:</h3> <ul> <li><strong>Brain</strong><br /> A traumatic injury, such as a concussion or stroke, could cause you to feel off balance. A stroke or "mini stroke," also known as a transient ischemic attack, or TIA, can lead to an abrupt loss of balance, weakness on one side or speech problems. A brain tumor also can interfere with the connection between your brain and the nerves in your legs and feet, causing you to feel unsteady or weak.</li> <li><strong>Cervical and thoracic spine</strong><br /> Arthritis in your neck, upper and mid spine, also known as your cervical or thoracic spine, can compress your spinal cord. This is called spinal stenosis. When this occurs, the nerve signals don't travel efficiently from the brain to your feet and cause you to lose your balance. This spinal cord disease is called myelopathy, and it interferes with the signals between the brain and feet. Myelopathy can lead to hand weakness, and dexterity and balance issues. Often, people with this disease notice that they lose their balance if they close their eyes in the shower or cannot walk heel to toe in a straight line. They also can have clumsy hands, numbness and tingling, and sensation of shocks in their arms and legs.</li> <li><strong>Lumbar spine</strong><br /> Degeneration of your lumbar, or lower back, vertebrae can compress your nerve roots, which can cause significant pain, numbness, tingling, weakness or difficulty lifting the front part of your foot. These symptoms can lead to balance issues and a potential fall.</li> <li><strong>Peripheral nerves</strong><br /> The nerves outside of your brain and spinal cord can become damaged, which is called peripheral neuropathy. Weakness, numbness, pain and balance issues can be caused by peripheral neuropathy because it makes it difficult to determine where your body is relative to other objects or the ground.</li> </ul> <p>Typically, spinal stenosis or degeneration occurs slowly over time. However, your symptoms could progress quickly and affect your activities if you have a traumatic event like a fall or automobile accident.</p> <p>Also, people are busy and often learn to compensate for small changes in symptoms. Your body may continually compensate for months or even years until a fall or other event significantly affects your balance.</p> <h2>Treatment options for balance issues</h2> <p>If you are experiencing balance concerns, the No. 1 goal of treatment is to prevent you from falling. In many cases, your health care team will first look to conservative treatment measures. Such measures could include physical therapy or the use of a walking aid device. During this time, it's essential that you communicate to your health care team if you've had a fall, or experience new numbness, tingling, weakness or worsening symptoms.</p> <p>If your spinal cord is injured and you develop symptoms suddenly, the goal is to seek care immediately before you lose function. This could include spinal decompression surgery. If a tumor is causing your balance issues, you may require surgery, radiation or chemotherapy.</p> <h2>Learn more:</h2> <ul> <li><a href="/hometown-health/speaking-of-health/5-common-misconceptions-about-vertigo-dizziness" target="_self" title="Opens in same window.">5 common misconceptions about vertigo, dizziness</a></li> <li><a href="/hometown-health" target="_self" title="Opens in same window.">Bride walks down the aisle after brain surgery</a></li> <li><a href="/hometown-health" target="_self" title="Opens in same window.">Surgery leads to a happy back, retirement</a></li> <li><a href="/hometown-health/speaking-of-health/what-is-spinal-fusion-and-does-it-work" target="_self" title="Opens in same window.">What is a spinal fusion, and does it work?</a></li> </ul> <p><a href="/providers/meghan-murphy-md" target="_self" title="Opens in same window."><em>Meghan E. Murphy, M.D.</em></a><em>, is a neurosurgeon in<a href="/locations/mankato" target="_self" title="Opens in same window."> </a><a href="/services-and-treatments/spine-care" target="_self" title="Opens in same window.">Spine Care</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Degenerative diseases of the spine (stenosis, spondylolisthesis, scoliosis, radiculopathy)</li> <li>Education of medical students and advanced practice providers (physician assistants and nurse practitioners)</li> <li>Mentorship of women pursuing the medical field and surgical specialties</li> <li>Metastatic disease of the brain and spine</li> <li>Spinal tumors</li> <li>Traumatic brain and spine injuries</li> </ul>M.D.<p>Medicine is my vocation. I feel that I have been called to serve others by helping address spinal and brain pathology that is impacting quality of life and potentially quantity of life. It is a joy to play a role in empowering my patients to achieve the quality of life they desire. </p> <p>You can expect my full attention and dedication to your symptoms and concerns at the time of our consultation. I will be honest in discussion of what I can or cannot offer you. If I am unable to recommend surgery that will benefit you — with benefits outweighing the risks — I will help ascertain the best next step and connect you with those resources. </p> <p>I grew up in Colorado and completed my education and subsequent training at Notre Dame, Georgetown, and Mayo Clinic.</p> <p> Family and faith are important to me. I have a wonderful husband with whom I have two young boys — being a boy mom definitely suits me. I also have a goofy golden retriever, and we all love to be outside and active. </p><p><strong>Education</strong></p> <ul> <li>Georgetown University School of Medicine</li> </ul> <p><strong>Internship</strong></p> <ul> <li>Neurologic Surgery, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Neurologic Surgery, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Neurosurgery Spine Enfolded, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Certification</strong></p> <ul> <li>Neurological Surgery, American Board of Neurological Surgery</li> </ul> <p><strong>Membership</strong></p> <ul> <li>Alpha Omega Alpha Medical Honor Society</li> <li>Congress of Neurological Surgeons</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Neurosurgery, Mayo Clinic College of Medicine and Science</li> </ul>Murphy<img src="/-/media/shared-files/images/medical-professionals/full/mankato/meghan-murphy-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=488A8D1221A32E0ADEE87A1875CC8219" alt="Meghan Murphy MD" width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=28486638" target="_blank" title="Opens in new window.">Predictors of Discharge to a Nonhome Facility in Patients Undergoing Lumbar Decompression Without Fusion for Degenerative Spine Disease</a>, October 2017.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=27858534" target="_blank" title="Opens in new window.">Lumbar decompression in the elderly: increased age as a risk factor for complications and nonhome discharge</a>, March 2017.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=27908218" target="_blank" title="Opens in new window.">Risk factors for dural tears: a study of elective spine surgery</a>, February 2017.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=27866034" target="_blank" title="Opens in new window.">Micro vs. macrodiscectomy: Does use of the microscope reduce complication rates?</a>, January 2017.</li> <li><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/?term=26838173" target="_blank" title="Opens in new window.">Unique cause of right hemispheric syndrome: Embolism of myocardium after open septal myectomy</a>, April 2016.</li> </ul>{65C398B7-CDF4-4A31-BA46-251A97B286EA}Meghan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15411991Meghan Murphy, M.D.1{4EA2A40E-3721-48EC-AFC9-E6D0E13BCDEC}<img src="/-/media/national-files/images/hometown-health/2021/trail-hiker-looking-up-off-to-side.jpg?h=370&iar=0&w=660&sc_lang=en&hash=36513DEA6257436D623EC465C4119E05" alt="Trail hiker looking up off to side" width="660" height="370" DisableNVelocity="true" />NeurosurgeryNeurosurgery treats disorders that impact any part of the nervous system, which may include the brain, spine or peripheral nerves. Conditions treated range from life-threatening brain tumors, to disorders impacting quality of life, such as back pain and carpel tunnel syndrome.Back PainBack pain is one of the most common health complaints in the U.S. In fact, eight out of 10 Americans will experience back pain at some point in their lives. Symptoms include muscle ache, shooting or stabbing pain, pain that radiates down your leg and limited flexibility or range of motion of the back.<br/><br/>Get tips to manage your pain, and know when to see your healthcare provider.ArthritisArthritis is inflammation of one or more of your joints. The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.Dawn Haller6/25/2021Do people comment on the volume of your earbuds or TV? Does it seem like voices are too soft and everyone's mumbling? If so, it may be time to get your hearing checked.Is it time to get your hearing checked?<p>If you find yourself turning up the volume on your devices, there's a constant ringing or buzzing in your ears, restaurants seem too noisy, your friends' voices are too soft and everyone seems to be mumbling, it might be you and not them. And it may be time to get your hearing checked.</p> <h4>Causes and effects</h4> <p>Hearing loss, which affects people of every age, has a wide range of causes from an injury to a sustained loud working environment to genetics. Hearing loss isolates people from the people in their lives and their environment. It's also fatiguing.</p> <p>People with hearing loss work hard to hear what's being said. Research has shown that kids with hearing loss are more tired than those with normal hearing and even kids with chronic conditions. These findings correlate with adults too. There's also a link between hearing loss, stress levels and cognitive decline.</p> <h4>Getting screened</h4> <p>Unfortunately, once people are out of school, there are no regular screenings for hearing loss. The next time people may undergo preventive screening is when they start receiving Medicare. That's a long stretch of time when hearing loss may go undetected.</p> <p>If you're wondering about the quality of your hearing, you can ask to have it tested. You should have a baseline test at least by age 65. Most insurance covers routine hearing screening, and it can be performed in your primary care provider's office. They have the equipment because they screen kids all the time.</p> <p>Even if a patient is screened, research has found they wait an average of five to 10 years before they do anything to address the results. That's due to three main barriers: the stigma of wearing hearing aids — especially their mistaken association with being old — how much they cost and lack of insurance coverage.</p> <h4>Saying 'yes' to hearing aids</h4> <p>Basically, hearing aids increase your ease of hearing. Because they do the hard work of hearing, they can reduce levels of stress and fatigue. They also let you rejoin conversations and more fully enjoy your favorite activities.</p> <p>Today's hearing aids are a good blend of medical and physical. While in some ways they're similar to AirPods, headphones and Bluetooth, they go one step further by allowing you to customize your hearing. You now can adjust them with your cellphone, choosing their performance based on the environment, recharge them at night and much more. They're like personal, wireless headphones.</p> <p>While hearing aids aren't perfect, an audiologist can help you find the ones that best fit your lifestyle and needs. You can choose the fit and whether you like how they sound. And once you're fitted with hearing aids, if something doesn't feel right, the audiologist can adjust them.</p> <p>So don't spend five to 10 years suffering through hearing loss. Get screened and then, if needed, work with an audiologist to help you hear as well as possible.</p> <p><em><a href="/providers/katie-dease-aud" target="_self" title="Opens in same window.">Katie Kendhammer</a> is an <a href="/services-and-treatments/audiology" target="_self" title="Opens in same window.">audiologist</a> in <a href="/locations/owatonna" target="_self" title="Opens in same window.">Owatonna</a>, Minnesota.</em></p><ul> <li>Amplification/hearing aids</li> <li>Audiometry</li> <li>Pediatrics</li> <li>Tinnitus</li> </ul>Au.D.<p><strong>Education</strong></p> <ul> <li>Doctor of Audiology, University of Wisconsin-Stevens Point</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Audiology</li> <li>Certificate of Clinical Competence, American Speech-Language-Hearing Association</li> <li>Hearing Instrument Dispenser</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Speech-Language-Hearing Association</li> </ul>Dease<img src="/-/media/shared-files/images/medical-professionals/full/mankato/katie-dease-aud.jpg?h=280&iar=0&w=280&hash=2A9E758AE48ADAA463D9362B7EE868C8" alt="Katie Dease, Au.D." width="280" height="280" DisableNVelocity="true" />{A4D89010-062B-42B7-830A-2F6D0A2BD079}Katie<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15263924Katie Dease, Au.D.1{18E5E65E-45C8-4C48-BD32-A914794E2AA4}<img src="/-/media/national-files/images/hometown-health/2021/holding-record-album-and-sleeve.jpg?h=370&iar=0&w=660&sc_lang=en&hash=9171101A29BBA4813F7DF41403C39989" alt="Holding record album and sleeve" width="660" height="370" DisableNVelocity="true" />Ear HealthAn audiologist specializes in evaluating and treating people of all ages with hearing loss, dizziness and balance disorders. Specialty audiology consultation is available for assessment and treatment of hearing loss, tinnitus, dizziness and balance disorders.Dawn Haller6/16/2021You've heard of implantable devices to treat medical conditions, but did you know there is a device to help treat urinary incontinence? Get answers to common questions about this treatment option.Nerve stimulation to treat urinary incontinence<p>Many people have heard of pacemakers and how they can be used to treat heart conditions. But did you know a similar implantable device is available to treat urinary incontinence?</p> <p><a href="/hometown-health/speaking-of-health/what-is-urge-incontinence" target="_self" title="Opens in same window.">Urinary incontinence</a>, or the loss of bladder control, is common. One of the most common types is urge incontinence, which is distinguished by a sudden, intense urge to urinate followed by an involuntary loss of urine. About <a href="/hometown-health/speaking-of-health/is-urine-incontinence-normal-for-women" target="_self" title="Opens in same window.">17% of women and 3% to 11% of men experience urge incontinence</a> at some point in their lives.</p> <p>Symptoms of incontinence can cause people to feel socially isolated, experience sexual inhibition, or become afraid to make social or travel plans. Careers and personal relationships are often affected.</p> <p>Fortunately, many treatment options can help, including sacral neuromodulation.</p> <h2>Here are answers to common questions about this treatment option:</h2> <h3>How long do you need to have symptoms before seeking treatment?</h3> <p>Talk with your primary care provider or OB-GYN if you have experienced symptoms of urinary incontinence for six months or longer. First and foremost, our approach is to try to understand what is contributing to your symptoms.</p> <h3>Do you need to try other treatment options first?</h3> <p>Yes, you'll usually try other treatment options first. Three categories of treatments are available for urinary incontinence, and the most appropriate option will depend on the cause of your symptoms.</p> <p>First-line treatments include conservative treatments, such as making lifestyle changes to train your bladder or physical therapy, including pelvic floor and Kegel exercises. Second-line treatments include medication therapy. The first medication was approved by the FDA in 2003 and many options became available since that time. Each person responds differently to medication therapy, so it's good to have options.</p> <p>The first two categories of treatment provide symptom relief for about 75% of people. By the time we are discussing a sacral neuromodulation procedure, you'll have tried and failed treatment options from the first two categories or couldn't tolerate the side effects.</p> <h3>How does sacral neuromodulation work?</h3> <p>With sacral neuromodulation, a small device is inserted under your skin in your lower back. Small wires, called leads, send low-level, mild electrical impulses to your sacral nerves.</p> <p>Located near the tailbone, these nerves help with sensation, and control the pelvic floor and the muscles related to bladder and bowel function. Bluetooth technology is used to control the device.</p> <p>Unlike medications and physical therapy, which target the muscles that control your bladder and bowel function, sacral neuromodulation can offer symptom relief by modulating your nerve signals.</p> <h3>Can I try sacral neuromodulation before committing?</h3> <p>Yes, you can try sacral neuromodulation before committing. That's one of the benefits of this procedure. We can "test drive" it to see if it will work for you.</p> <p>During the trial phase, a temporary device is placed on your back with local anesthetic. For four to seven days, you will record your symptoms in a bladder diary to evaluate the device's effectiveness. Overall, we are looking for at least a 50% reduction in your symptoms, but will also evaluate subjective measurements like your comfort level.</p> <h3>How is the device inserted?</h3> <p>A surgeon will implant the device in an operating room under sedation, similar to sedation used during a colonoscopy. A 2- to 3-inch incision will be made in your lower back, and the small device will be placed below your skin and above the muscle. You will be able to go home the same day as the procedure.</p> <h3>How big is the device?</h3> <p>Medical technology has made significant advances in recent years, and implantable medical devices have gotten smaller. The current device, which is about the size of a thumbnail drive, is smaller than most pacemakers. A new version is available that has a rechargeable battery that lasts about 15 years. These devices also are MRI-safe so you can have scans of your hips, back or legs in the future, if needed.</p> <h3>Will the device trigger a metal detector?</h3> <p>Yes, a sacral neuromodulation device will trigger a metal detector similar to a cardiac pacemaker or artificial joint. You will be given a card that can be used to disclose the device to officials.</p> <h3>How effective is sacral neurostimulation?</h3> <p>The effectiveness of sacral neuromodulation depends on a patient's age, with younger patients responding better to the treatment. Overall, about 70% to 85% of patients find relief from their urinary incontinence symptoms with sacral neurostimulation.</p> <h3>Will sacral neurostimulation change my digestive habits?</h3> <p>No. Sacral neuromodulation will not change your digestive habits or your digestive system. This treatment stimulates the sacral third nerve, which controls sensation of the bladder and bowel walls. It will not impact your digestive system at all.</p> <p>You don't just have to live with urinary incontinence symptoms. There are many treatment options available so talk with your primary care provider or OB-GYN about your symptoms.</p> <h4>Watch this video to learn more about urinary incontinence treatments including sacral neuromodulation therapy:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/HNIMJx5I-Ys" title="Urinary incontinence" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <h2>Learn more about incontinence:</h2> <ul> <li>Embarrassed no more: Nerve stimulation helps overcome fecal incontinence</li> <li><a href="/hometown-health/speaking-of-health/how-do-bladder-botox-injections-work" target="_self" title="Opens in same window.">How do bladder Botox injections work?</a></li> </ul> <p><a href="/providers/gokhan-anil-md" target="_self" title="Opens in same window.">Gokhan Anil, M.D.</a>, is an <a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a> and specialist in pelvic medicine and reconstructive surgery in <a href="/locations/mankato" target="_self" title="Opens in same window.">Mankato</a> and <a href="/locations/new-prague" target="_self" title="Opens in same window.">New Prague</a>, Minnesota.</p><ul> <li>Advanced laparoscopy and robotic surgery </li> <li>Fecal incontinence</li> <li>Minimally invasive pelvic surgery</li> <li>Overactive bladder </li> <li>Pelvic organ prolapse </li> <li> Sacral neuromodulation (Interstim) therapy</li> <li>Urinary incontinence</li> <li>Urogynecology</li> <li>Women's health</li> </ul>M.D.<p>I manage a patient-centric, collaborative practice and have a strong desire to heal and inspire hope to my patients. I strongly believe that there is no “doctor” without the “patient,” and I entrust my team to deliver the best care to meet the needs of our patients. </p> <p>In my free time, I love to travel with my family and read. I also enjoy problem solving. </p><p><strong>Medical School</strong></p> <ul> <li>University of Ankara Faculty of Medicine</li> </ul> <p><strong>Residencies</strong></p> <ul> <li>Obstetrics & Gynecology, Baylor College of Medicine</li> <li>Obstetrics & Gynecology, West Virginia University - Charleston Division, Charleston Area Medical Center</li> </ul> <p><strong>Certifications</strong></p> <ul> <li>American Board of Obstetrics & Gynecology (ABOG)</li> <li>Female Pelvic Medicine & Reconstructive Surgery</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Assistant Professor of Obstetrics & Gynecology, Mayo Clinic College of Medicine and Science</li> </ul>Anil<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/gokhan-anil-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=6C4C4DE9D551A107FCA92ACD73B4EA64" alt="Gokhan Anil MD" width="280" height="280" DisableNVelocity="true" /><li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.liebertpub.com/doi/abs/10.1089/gyn.2021.0041" target="_blank" title="Opens in a new window">Intraoperative Genitourinary Injuries During a Hysterectomy: Risks, Management, and Mitigation Strategies</a>, May 2021</li>{0C431270-7870-45F2-83FE-F912E09A9495}Gokhan<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>14974142Gokhan Anil, M.D.1<img src="/-/media/national-files/images/hometown-health/2021/holding-cellphone-in-hand-in-kitchen.jpg?h=370&iar=0&w=660&sc_lang=en&hash=4661293E2F47DA8B350063BFE4619365" alt="Holding cellphone in hand in kitchen" width="660" height="370" DisableNVelocity="true" />Urinary IncontinenceThe loss of bladder control is a common and often embarrassing problem. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that's so sudden and strong you don't get to a toilet in time. For most people, simple lifestyle changes or medical treatment can ease discomfort or stop urinary incontinence.Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your symptoms.</p><br/><h2>Specialties that provide pelvic health care include:</h2><br/><ul><li><strong><a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a></strong><br />Provides annual pap smears, STI checks and referrals to additional services from Physical Therapy, OB-GYN and Urology.</li><br/><li><strong><a href="/services-and-treatments/physical-therapy" target="_self" title="Opens in same window.">Physical Therapy</a></strong><br />Provides treatment for pelvic floor dysfunction, urinary and fecal incontinence, postural changes, weakened core, back pain and more.</li><br/><li><strong><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></strong><br />Provides treatment for incontinence, frequent and urgent urination, pelvic pressure or heaviness, pelvic pain, sexual problems and more with various options, including lifestyle changes, medication, physical therapy and advanced minimally invasive surgery.</li><br/><li><strong><a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">Urology</a></strong><br />Provides treatment for testicular and prostate cancer, enlarged prostate, erectile dysfunction and bladder issues, such as incontinence, frequent and urgent urination, inability to stop urination flow, inability to empty the bladder.</li></ul><br/><h2>Learn more about pelvic health:</h2><br/>Dawn Haller6/14/2021Pancreatic cancer is difficult to find early because it often doesn't cause symptoms until after it has spread to other organs. Learn about a minimally invasive procedure used to improve chances of survival.New option for earlier diagnosis, staging of pancreatic cancer<p><a rel="noopener" href="https://www.mayoclinic.org/diseases-conditions/pancreatic-cancer/symptoms-causes/syc-20355421" target="_blank" title="Opens in a new window.">Pancreatic cancer</a> begins in the tissues of your pancreas — an organ in your abdomen that lies behind the lower part of your stomach. Your pancreas releases enzymes that aid digestion and produce hormones that manage your blood sugar.</p> <p>Pancreatic cancer is hard to find early when it's most curable. That's because it often doesn't cause symptoms until after it has spread to other organs.</p> <h4>Symptoms may include:</h4> <ul> <li>Abdominal pain that radiates to your back</li> <li>Loss of appetite or unintended weight loss</li> <li>Yellowing of your skin and the whites of your eyes (jaundice)</li> <li>Light-colored stools</li> <li>Dark-colored urine</li> <li>Itchy skin</li> <li>New diagnosis of diabetes or existing diabetes that's becoming more difficult to control</li> <li>Blood clots</li> <li>Fatigue</li> </ul> <p>While pancreatic cancer represents about 3% of all new cancer diagnosed each year, it accounts for about 7% of all cancer deaths. It has one of the lowest five-year survival rates of all cancers.</p> <h4>Endoscopic ultrasound for pancreatic cancer</h4> <p>But it's not all bad news, as the medical community is making advances to improve patients' chances of survival. Health care providers can now use a minimally invasive procedure to better understand the complexity or stage of pancreatic cancer.</p> <p>Endoscopic ultrasound uses high-frequency sound ways to produce a detailed image of the lining and walls of your digestive tract and nearby organs, including your pancreas. <br /> Previously, this type of advanced imaging only was available at large research-based medical facilities. Now patients have can get this high level of care closer to home, and I believe that expanded access will improve patients' experiences and results.</p> <h4>Endoscopic ultrasound helps health care providers:</h4> <ul> <li>Determine the extent, or stage, of cancer, if present.</li> <li>Obtain tissue samples from the tumor for diagnosis and genetic testing.</li> <li>Assess how deeply a tumor penetrates your abdominal wall.</li> <li>Determine if cancer has spread, or metastasized, to your lymph nodes or other organs.</li> <li>Evaluate abnormal findings from imaging tests, such as cysts of the pancreas.</li> <li>Permit precise targeting for delivering medication directly into the pancreas.</li> </ul> <p>Using this information, your health care team will determine what treatments are most likely to benefit you. Your treatment may include surgery, radiation or chemotherapy, or a combination of these treatments. These options are more effective when the cancer is discovered early.</p> <img alt="Endoscopic ultrasound pancreatic cancer" src="/-/media/national-files/images/hometown-health/2021/endoscopic-ultrasound-pancreatic-cancer.jpg?h=350&w=316&sc_lang=en&hash=4E96D5DE2ED91C927F6D0DA8C7F2DA69" style="height: 350px; width: 316px; float: right; margin-bottom: 5px; margin-left: 5px;" /> <h4>What to expect</h4> <p>During an endoscopic ultrasound procedure, you will be given medicine to help you relax. A gastroenterology physician will pass a thin, flexible tube called an endoscope through your mouth and digestive tract. A small ultrasound device, called a transducer, in the tube produces sound waves that create a precise image of the surrounding tissues. Then the endoscope is gradually withdrawn. Most patients tolerate the procedure well.</p> <h4>Other uses of endoscopic ultrasound</h4> <h5>Endoscopic ultrasound also can help evaluate:</h5> <ul> <li>Cancer of the colon, esophagus, lung, pancreas, liver or stomach, and ampullary and rectal cancers</li> <li>Lymphoma</li> <li>Barrett's esophagus</li> <li>Neuroendocrine tumors</li> <li>Pancreatitis and pancreatic cysts</li> <li>Bile duct stones</li> <li>Sarcoidosis</li> </ul> <p>Endoscopic ultrasound also can be used for therapy, including drainage of abscesses or cysts, treatment of pain in pancreatic cancer, or to create an access in patients with prior gastric bypass surgery for weight loss.</p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2021/couple-standing-together-looking-down.jpg?h=370&iar=0&w=660&sc_lang=en&hash=B62B86C27525F30CD199BCC15047E2B3" alt="Couple standing together looking down" width="660" height="370" DisableNVelocity="true" />CancerCancer is the second-leading cause of death in the U.S. However, survival rates are improving for many types of cancer, thanks to improvements in cancer screening and cancer treatment.Gastrointestinal HealthGastroenterology at Mayo Clinic Health System specializes in the prevention, diagnosis and treatment of diseases of the digestive tract.Dawn Haller6/11/2021Put a freeze on your chronic stuffy nose. Learn how nasal cryotherapy uses intense cooling to treat overactive nerves in your nose and sinus cavities, and helps with long-lasting symptom relief.Solve chronic stuffy nose with intense cooling<p>Do you feel like you are constantly reaching for a tissue because of a persistent dripping or stuffy nose? You don't need to live with this annoyance anymore. A new targeted treatment is available called nasal cryotherapy. This treatment uses intense cooling to help people with chronic rhinitis.</p> <h2>Chronic rhinitis</h2> <p>Chronic rhinitis is persistent nasal congestion, runny nose and postnasal drip with no apparent cause. While the exact cause is unknown, it's believed that overactive or out-of-balance nerves in the nose and sinuses send more signals than necessary to your brain. This causes your body to produce too much mucus, leading to runny or dripping nose. And your nasal and sinus tissues become inflamed, causing congestion.</p> <p>Symptoms are similar to allergies but with none of the usual evidence of an allergic reaction. Usually chronic rhinitis doesn't cause itchy nose, eyes or throat, as those symptoms are associated with allergies. When left untreated, rhinitis can be disruptive and annoying. It also increases your chances of developing inflammation or an infection of your sinuses.</p> <p>It is more common after age 20, and can be triggered by weather changes, odors or irritants in the air or certain foods. A diagnosis of chronic rhinitis is often made after an allergic cause is ruled out. This may require allergy skin or blood tests.</p> <h2>Nasal cryotherapy treatment</h2> <p>Nasal cryotherapy, also known as nasal cryoablation or cold therapy, is a noninvasive treatment to stop symptoms of chronic rhinitis. It uses an endoscope and cryotherapy device to freeze nerves in your nasal passages. When the cold temperature hits the nerves, the nerve signals are interrupted and no longer tell the nose to swell, drip and run. The interruption of the nerve signals provides long-lasting relief from runny or stuffy nasal symptoms. It is completed in your health care provider's office, and you can resume most regular activities the same day.</p> <p>During the procedure, you will sit in an examination chair, and the inside of your nose will be numbed. A probe with a camera will be placed into the back of your nose. Then the tip of the probe uses intense cooling ― between minus 4 and minus 148 F ― to treat the overactive nerves in your nose and sinus cavities.</p> <p>During the treatment, you will feel some pressure and a cold sensation in your nose. The treatment takes about five minutes, and most people can return to their regular activities the same day.</p> <h2>Results to expect</h2> <p>Initially after the procedure, you may have increased congestion for a short period of time. Most patients report a significant, long-lasting improvement in their symptoms two to six weeks after the procedure. Nasal cryotherapy can provide you with symptom relief for up to a year or longer.</p> <p>Talk with your primary care provider or ear, nose and throat provider if you believe nasal cryotherapy can help you.</p> <h3>In this video, learn about options for when noninvasive treatments no longer ease your sinus issues and you may be a candidate for surgery:</h3> <p class="video-container"><iframe width="560" height="315" loading="lazy" src="https://www.youtube.com/embed/PrKMosNToPw" title="Ask Mayo Clinic Health System: Sinus Surgery" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="1"></iframe></p> <h3>Learn more about issues that can cause nasal irritation:</h3> <ul> <li><a href="/hometown-health/speaking-of-health/unlocking-the-mystery-of-your-sinuses" target="_self" title="Opens in same window.">Unlocking the mystery of your sinuses</a></li> <li><a href="/hometown-health/speaking-of-health/say-goodbye-to-springtime-allergies" target="_self" title="Opens in same window.">Say goodbye to springtime allergies</a></li> </ul> <p><em><a href="/providers/quintin-cappelle-md" target="_self" title="Opens in same window.">Quintin Cappelle, M.D.</a>, is an <a href="/services-and-treatments/otorhinolaryngology" target="_self" title="Opens in same window.">otorhinolaryngologist, and head and neck surgeon</a> in <a href="/locations/la-crosse" target="_self" title="Opens in same window.">La Crosse</a> and <a href="/locations/onalaska" target="_self" title="Opens in same window.">Onalaska</a>, Wisconsin.</em> </p><ul> <li>Chronic ear disease</li> <li>Chronic sinusitis</li> <li>Ear tubes/tympanostomy tubes</li> <li>Endoscopic dacryocystorhinostomy (tear duct surgery)</li> <li>Head and neck cancer</li> <li>Hearing loss</li> <li>Nasal polyps</li> <li>Nose and sinus disease</li> <li>Parathyroid adenomas</li> <li>Parotid disease</li> <li>Salivary gland/parotid</li> <li>Thyroid nodules</li> <li>Thyroid/parathyroid disease</li> <li>Tonsillectomy and adenoidectomy</li> </ul>M.D.<p><strong>Education</strong></p> <ul> <li>University of Illinois at Chicago College of Medicine</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Otolaryngology – Head and Neck Surgery, University of Illinois at Chicago Eye & Ear Infirmary</li> </ul> <p><strong>Membership</strong></p> <ul> <li>Head and Neck Surgery, American Academy of Otolaryngology</li> </ul> <p><strong>Academic Appointment</strong></p> <ul> <li>Instructor in Otolaryngology, Mayo Clinic College of Medicine and Science</li> </ul>Cappelle<img src="/-/media/shared-files/images/medical-professionals/full/la-crosse/quintin-cappelle-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=AAB359B4BA7F1209F2C019BFA15FE31E" alt="Quintin Cappelle MD" width="280" height="280" DisableNVelocity="true" />{B48121EC-8A20-45D5-9673-3DDA968CB0D1}Quintin<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>20279493Quintin Cappelle, M.D.1{18E5E65E-45C8-4C48-BD32-A914794E2AA4}|{E9B8BDBE-375B-4E7D-A1D2-2B64B5513AF7}<img src="/-/media/national-files/images/hometown-health/2021/smiling-person-blue-shirt-white-hat.jpg?h=370&iar=0&w=660&sc_lang=en&hash=DF961D1514CF6E7A47B795E0D212617C" alt="Smiling person wearing a blue shirt and white hat" width="660" height="370" DisableNVelocity="true" />Ear, Nose and Throat (ENT)Get information about symptoms, disorders and diseases affecting the ear, nose and throat, and related head and neck structures.Dawn Haller9/15/2025Good nutrition plays a key role in your overall health. Learn what micronutrients are critical for the growth and functions of immune cells, and try two recipes packed with nutrition.Support your immune function with good nutrition<p>One of the most valuable things you have is your health. As a dietitian, I have received numerous queries about recommended foods, supplements and diet patterns to boost immune function. While it is true that nutrition plays a large role in immune function, diet recommendations for the prevention of acute illnesses, like COVID-19 and other viruses, don't look a whole lot different than general guidelines for healthy eating.</p> <p>I'll start by saying that the concept of boosting the immune system through diet is flawed, as boosting refers to something that is stimulated above the normal level. A good diet cannot boost the immune system, but it's important to maintain a functional immune system by avoiding immunodeficiency due to malnutrition or micronutrient deficiencies.</p> <p>It's important to note that no single food or nutrient will prevent illness. Also, the immune system is incredibly complex and influenced by a variety of other factors, including stress level, age, sleep and other medical conditions.</p> <h3>A few key micronutrients have been identified as critical for the growth and function of immune cells, including:</h3> <ul> <li><strong>Iron</strong><br /> Iron is a component of enzymes critical for immune cell function. Sources include red meat, beans, nuts and fortified breakfast cereals.</li> <li><strong>Vitamin A</strong><br /> Vitamin A helps protect against infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Sources include orange and red fruits, and vegetables like carrots, apricots and bell peppers.</li> <li><strong>Vitamin C</strong><br /> Vitamin C stimulates the formation of antibodies, and the production, function and movement of white blood cells. Sources include citrus fruits like oranges, grapefruit, strawberries and tomatoes.</li> <li><strong>Vitamin D</strong><br /> Vitamin D helps regulate antimicrobial proteins that can directly kill pathogens. Sources include sunlight; fatty fish, like salmon; egg yolks; and fortified dairy.</li> <li><strong>Vitamin E</strong><br /> Vitamin E works as an antioxidant to protect the integrity of cell membranes from damage caused by free radicals. Sources include seeds, nuts, vegetables oils and peanut butter.</li> <li><strong>Zinc</strong><br /> Zinc is needed for wound healing and supports immune response. Sources include meats, whole grains, milk, seeds and nuts.</li> </ul> <h3>Need a multivitamin or mineral supplement?</h3> <p>It's advised that people obtain the nutrients above from food rather than supplements, as foods contain more health-promoting benefits. For most, a balanced diet will supply adequate amounts of nutrition to maintain a strong immune system. However, certain populations, like pregnant people, the elderly and those who are critically ill, cannot eat a variety of nutritious foods or have increased nutrients needs. In these cases, vitamin and mineral supplements can help fill nutritional gaps.</p> <p>A general multivitamin or mineral supplement providing no more than 100% of your recommended daily allowance can be used and is generally safe for many people. Your health care provider may recommend further supplementation based on your lab values or medical status.</p> <p>Consult with your health care provider before beginning any supplement. Avoid "mega doses" or supplements that supply greater than 100% of your recommended daily allowance, as they often offer no additional benefit and can be harmful in some cases. Remember that supplements are not a substitute for a healthy diet, as they do not contain all the benefits in food.</p> <h3>If you're looking to try a new recipe that supplies nutrients needed for good immune function, consider one of these recipes:</h3> <h4>Grilled cod with crispy citrus salad</h4> <p>By Mayo Clinic staff<br /> Serves 2</p> <p>8 ounces cod<br /> 1 teaspoon olive oil<br /> 1½ cups chopped spinach<br /> 1½ cups shredded kohlrabi<br /> 1 cup diced celery<br /> 1½ cups shredded carrot<br /> 2 tablespoons chopped fresh basil<br /> 1 tablespoon chopped fresh parsley<br /> ¾ cup chopped red bell pepper<br /> 1 tablespoon minced garlic<br /> Zest and juice of 1 lemon<br /> Zest and juice of 1 lime<br /> Zest and juice of 1 orange<br /> 1 large grapefruit cut into segments <br /> 1 medium orange cut into segments <br /> Black pepper to taste</p> <p>Spray a grill or broiler pan with cooking spray. Turn on grill or heat broiler. Place cod on grill or broiler pan, and brush lightly with oil. Grill or broil 3 to 4 inches from heat for about 10 minutes, or until fish flakes easily with a fork. The fish should reach an internal temperature of 145 F. Set aside. In a large bowl, toss together remaining ingredients, except for grapefruit and orange segments. Divide salad between two plates. Top with cod and citrus pieces, and black pepper to taste.</p> <p>Nutritional per 4-ounce cod and 4 cups salad serving: 412 calories; 12 grams fat (2 grams saturated fat); 236 milligrams sodium; 50 grams carbohydrates; 26 grams protein; 13 grams fiber.</p> <h4>Roasted red pepper hummus</h4> <p>By Mayo Clinic staff<br /> Serves 16</p> <p>2 cups chickpeas<br /> 1 cup roasted red bell pepper, sliced, seeded<br /> 2 tablespoons white sesame seeds<br /> 1 tablespoon lemon juice<br /> 1 tablespoon olive oil<br /> 1¼ teaspoons cumin<br /> 1 teaspoon onion powder<br /> 1 teaspoon garlic powder<br /> 1 teaspoon kosher salt<br /> ¼ teaspoon cayenne pepper</p> <p>In a food processor, process all ingredients until smooth.</p> <p>Nutritional per 3-tablespoon serving: 53 calories; 2 grams fat (0 gram saturated fat); 126 milligram sodium; 7 grams carbohydrates; 2 grams protein; 2  grams fiber.</p> <p><em>By Mayo Clinic Health System staff.</em></p><img src="/-/media/national-files/images/hometown-health/2021/fruits-and-vegetables-on-cutting-board.jpg?h=370&iar=0&w=660&sc_lang=en&hash=D033A6CC56834BE975EC46E5A3E2BF6D" alt="Fruits and vegetables on cutting board" width="660" height="370" DisableNVelocity="true" />NutritionMastering nutrition basics comes down to understanding the roles that specific nutrients play in a healthy diet. Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food likes and dislikes.Get healthy recipes and tipsWhen life gets hectic, remember that eating well can give you more energy, reduce stress and improve your immune system. Eating well can also decrease your chance of developing heart attack, stroke, Type 2 diabetes and other chronic diseases, as well as lower your blood pressure and help prevent some types of cancer. Make healthy choices for you and your family — one meal at time.Michele Halterman6/23/2023Independence Day has been celebrated with firework displays since the 1770s. Find out why you need to use extreme caution while using fireworks, and pick up some safety tips.Use caution with fireworks<p>Independence Day has been celebrated with firework displays since the late 1770s. Public shows are put on in large and small communities, and some families plan private celebrations as well. As you celebrate, remember to exercise extreme caution when using fireworks, which cause injuries and deaths every year.</p> <p>In 2021, the <a rel="noopener noreferrer" href="https://www.cpsc.gov/Safety-Education/Safety-Education-Centers/Fireworks" target="_blank" title="Opens in a new window.">Consumer Product Safety Commission</a> reported nine deaths related to fireworks and more than 11,500 injuries that were treated at emergency departments in the U.S. About 74% of these injuries occurred within a four-week period around Independence Day, from mid-June to mid-July.</p> <p>Overall, about 32% of all firework-related injuries were <a href="/hometown-health/speaking-of-health/ouch-ive-burned-my-hand" target="_self" title="Opens in same window.">burns</a>. Hands and fingers are the most commonly injured parts of the body, accounting for about 31% of cases. These types of injuries often occur when people hold lit fireworks. Sparklers can also cause burns to hands and arms, especially in small children.</p> <p>Eyes are especially susceptible to injury from fireworks. Eye wounds account for about 14% of fireworks-related injuries from the gunpowder, sulfur and charcoal that make up most fireworks.</p> <p>If an eye injury occurs, don't rinse, rub or apply pressure to the eye. This may cause irritants, such as charcoal or gunpowder, to move around the eye, leading to further damage. Instead, seek immediate medical attention.</p> <p>Fireworks are best left to professionals. If you choose to include fireworks in your private celebrations, confirm the type of fireworks that are allowed by your state and local ordinances.</p> <h2>Follow these safety tips when using fireworks:</h2> <ul> <li>Be sure to read and follow all safety information and instructions for proper use.</li> <li>Keep small children away from fireworks.</li> <li>Only use fireworks in an open area that is far from animals, buildings, brush or any combustible materials.</li> <li>Skip fireworks completely if your area is at a high, very high or extreme level of fire danger.</li> <li>Create a safety perimeter. For ground-based fireworks like fountains, have spectators view from at least 35 feet away. For aerial fireworks, this distance should be at least 150 feet.</li> <li>Keep pets indoors. This ensures their safety and reduces stress for you and your pets.</li> <li>Have a bucket of water nearby to cool used sparkler wires and extinguish other fireworks. Consider having a garden hose readily available to continually douse any accidental fires. </li> <li>Never allow anyone under the influence of alcohol or drugs to use fireworks.</li> <li>Light one device at a time.</li> <li>Never hold or place a body part over a lit firework.</li> <li>Never attempt to relight a device that did not ignite the first time.</li> <li>Once you light a firework, get away quickly. The warning labels on fireworks are there for a reason.</li> <li>Soak all used and unused fireworks in water for a few hours before discarding them to ensure they won't accidentally ignite during disposal.</li> <li>Consider safer alternatives to fireworks like party poppers, bubbles, silly string or glow sticks.</li> <li>Always call 911 in an emergency.</li> </ul> <p>Ashley Olson, D.O., is an Emergency Medicine physician in Mankato, Minnesota.</p><img src="/-/media/national-files/images/hometown-health/2021/fireworks-against-dark-blue-sky.jpg?h=370&iar=0&w=660&sc_lang=en&hash=AADCFE5B04996C65741902E36030C546" alt="Fireworks against dark blue sky" width="660" height="370" DisableNVelocity="true" />Hot TopicsGet information and resources on trending healthcare topics, such as infectious diseases, seasonal safety, medications and more.SafetyBike helmets. Cabinet locks. Car seats. The infamous five-second rule. Safety for your family and around the house revolves mostly around common sense, but it helps when you have access to experts to make the connection between the two. Our experts can help you make safety second nature around your house.Emergency MedicineOften life-or-death situations, emergencies are when patients need medical care most. Not all emergencies are avoidable, but there are measures you can take to reduce your risk of experiencing a medical emergency.Dawn Haller6/15/2021Many personal care products claim to be natural, organic, free of synthetics and hypoallergenic. Learn what these mean to better understand what's really in the products.What are 'natural' personal care products?<p><em>By Mayo Clinic Health System staff</em></p> <p>What you put on your body is just as important as what goes into your body.</p> <p>With so many different claims on personal care product packages, such as "natural," "organic" and "free of synthetics," you may be left confused or misled about what's really in the products.</p> <h3>Here is what you should know about the most common claims:</h3> <h4>Natural</h4> <p>The term "natural" represents ingredients that are directly derived from nature and not created in a lab. The Food and Drug Administration (FDA) has never legally defined the term and has no regulations on its use.</p> <p>Sometimes natural ingredients are safer and better than synthetic alternatives. But many naturally occurring substances are not safe, and some are used as ingredients in personal care products. For example, clays may be contaminated with toxic heavy metals and certain additives can cause an allergic reaction.</p> <h4>Organic</h4> <p>The FDA regulates personal care products, but not the term "organic" for these products. Organic claims on cosmetics are regulated by the Department of Agriculture (USDA), but these regulations only apply to the agricultural ingredients used in personal care products.</p> <h5>The USDA allows two categories of certification to display its organic seal:</h5> <ul> <li><strong>100% organic</strong><br /> This certification indicates that a product contains only organically produced ingredients.</li> <li><strong>Organic</strong><br /> This certification signifies that at least 95% of a product's ingredients are organically produced and the remaining percentage of ingredients are on an approved list of substances.</li> </ul> <p>If a manufacturer claims a product to be organic, but that product does not carry an official seal, the product may not meet USDA organic standards.</p> <h4>Free of synthetics</h4> <p>A synthetic ingredient is anything synthetically derived, and neither found nor harvested directly from nature. A number of synthetic chemicals have been linked to cancer, hormone disruption, developmental disorders and other harmful health effects.</p> <p>Companies turn to synthetic versions of certain ingredients as a method of maintaining the safety and purity of their products. Synthetics ensure a product is always effective and identical each time it is made.</p> <h4>Hypoallergenic</h4> <p>Hypoallergenic cosmetics are products that manufacturers claim produce fewer allergic reactions than other cosmetic products. Consumers with hypersensitive skin, and even those with normal skin, may be led to believe that these products will be gentler to their skin than nonhypoallergenic cosmetics.</p> <p>However, no federal standards or definitions govern the use of the term "hypoallergenic."</p> <h4>How to choose healthier options</h4> <p>The best way to know what's in your products is by reading the list of ingredients.</p> <h5>Ingredients to avoid include:</h5> <ul> <li><strong>Butylated hydroxyanisole or butylated hydroxytoluene, or BHA or BHT, respectively</strong><br /> These preservatives are found in lipsticks, moisturizes and some food items.</li> <li><strong>Coal tar dyes</strong><br /> They are used as a colorant in hair dye and often labeled as "p-Phenylenediamine" or "CI" followed by a five-digit number.</li> <li><strong>Diethanolamine, or DEA</strong><br /> This is used to make products sudsy. It can be found in cleansers, soaps and shampoos.</li> <li><strong>Dibutyl phthalate, or DBP</strong><br /> This is a plasticizer found in nail polish.</li> <li><strong>Formaldehyde-releasing preservatives</strong><br /> These preservatives are known carcinogens. They also may be labeled as "DMDM hydantoin," "diazolidinyl urea," "imidazolidinyl urea," "methenamine," "quaternium-15" and "sodium hydroxymethylglycinate."</li> <li><strong>Parabens</strong><br /> These are found in many personal care products as a preservative. These are easily absorbed through the skin and are linked to a multitude of health risks, including cancer, endocrine disruption, reproductive toxicity, neurotoxicity and skin irritation.</li> <li><strong>Parfum or fragrance</strong><br /> According to the FDA, fragrance and flavors can be classified as a trade secret. Therefore, specific ingredients do not need to be disclosed on packaging.</li> <li><strong>Polyethlene glycols, or PEG compounds</strong><br /> These are used as thickeners in cream-based cosmetics. These compounds are synthetic chemicals that may be contaminated with a chemical identified as a probable carcinogen.</li> <li><strong>Petrolatum</strong><br /> This is also called mineral oil jelly, and it is used to lock in moisture on the skin. It often is contaminated by cancer-causing impurities.</li> <li><strong>Siloxanes</strong><br /> These silicone-based compounds can be found in cosmetics, deodorants, moisturizers, and facial treatments to soften, smooth and moisten. Some compounds associated with siloxanes are toxic, persistent and bioaccumulative, and they interfere with hormone function.</li> <li><strong>Sodium laureth sulfate, or SLS</strong><br /> SLS makes products sudsy and foamy. It can be found in cleansers, shampoos and shower gels. SLS can cause skin and eye irritation, and it is frequently contaminated with a known carcinogen.</li> <li><strong>Triclosan</strong><br /> Triclosan is an antibacterial agent. In 2016, the FDA banned triclosan from use in antibacterial soaps and hand washes, but it may still be found in other cosmetics including toothpaste, shave gel, deodorant, lotions and shampoo. Triclosan has been linked to hormone disruption and the emergence of bacteria-resistant superbugs.</li> </ul> <p>To help consumers buy products that are safe, Mayo Clinic experts have developed the SkinSafe app. The experts have done all the label reading for you, so when you buy and apply your lotions and creams, you can be more certain that the ingredients are safe.</p> <h4>Watch this video to learn more about the app:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/2GXCMBIYl0Y" title="Mayo Clinic Minute SkinSafe app" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p><img src="/-/media/national-files/images/hometown-health/2021/applying-moisturizer-on-cheek.jpg?h=370&iar=0&w=660&sc_lang=en&hash=05C7BCBA484DFD9FFFDA12751216AA18" alt="Applying moisturizer on cheek" width="660" height="370" DisableNVelocity="true" />Cosmetic ServicesGet information about taking care of your skin from enhancing your beauty to repairing results from a condition or traumatic injury.Dawn Haller10/17/2024If your mammogram shows you have dense breast tissue, you may wonder what that means for you. Learn why breast density matters and how it may affect recommended breast cancer screening tests.What is dense breast tissue, and what do you need to know?<p>If a recent mammogram showed you have dense breast tissue, you may wonder what this means for your breast cancer risk. Healthcare professionals know dense breast tissue makes <a href="/hometown-health/speaking-of-health/advanced-breast-cancer-screening" target="_self" title="Opens in same window">breast cancer screening</a> more complex, and it increases the risk of breast cancer.</p> <h3>Here are answers to common questions about dense breast tissue:</h3> <h4>What is dense breast tissue?</h4> <p>Dense breast tissue refers to the appearance of breast tissue on a mammogram. It's a common finding identified in about 50% of women.</p> <p>Breast tissue is composed of milk glands, milk ducts and supportive tissue. These elements make up the dense tissue in the breast. Breasts also include fatty tissue, which is nondense tissue. When viewed on a mammogram, women with dense breasts have more dense tissue than fatty tissue.</p> <p>Nondense breast tissue appears dark and transparent on a mammogram. In contrast, dense breast tissue appears as a solid white area, which makes it difficult to see through.</p> <h4>How do doctors determine if you have dense breast tissue?</h4> <p>The radiologist who analyzes your mammogram determines the ratio of nondense tissue to dense tissue and assigns a level of breast density. The levels of density are described using a results reporting system called the Breast Imaging Reporting and Data System, which is provided by the American College of Radiology.</p> <h5>The levels of density are often recorded in your mammogram report using letters:</h5> <img alt="Breast density imaging categories" src="/-/media/national-files/images/hometown-health/2021/breast-density-imaging-categories.jpg?h=286&w=399&sc_lang=en&hash=ADE39843F662E3FA18CE4E0FD2CEB82E" style="height: 286px; width: 399px; float: right; margin-bottom: 5px; margin-left: 5px;"> <ul> <li><strong>A</strong> — This level indicates that the breasts are almost entirely composed of fat. About 1 in 10 women has this result.</li> <li><strong>B</strong> — Scattered areas of fibroglandular density indicate there are some areas of density, but most breast tissue is nondense. About 4 in 10 women have this result.</li> <li><strong>C</strong> — Heterogeneously dense indicates some areas of nondense tissue, but most breast tissue is dense. About 4 in 10 women have this result.</li> <li><strong>D</strong> — Extremely dense indicates that nearly all breast tissue is dense. About 1 in 10 women has this result.</li> </ul> <p>In general, women with breasts that are classified as heterogeneously dense or extremely dense ― levels C and D ― are considered to have dense breasts. About half of women undergoing mammograms have dense breasts.</p> <h4>What causes dense breast tissue?</h4> <p>It's not clear why some women have a lot of dense breast tissue and others do not. You may be more likely to have dense breasts if you:</p> <ul> <li><strong>Are younger</strong> — Your breast tissue tends to become less dense as you age, though some women may have dense breast tissue at any age.</li> <li><strong>Have a lower body mass index</strong> — Women with less body fat are more likely to have more dense breast tissue compared with women who are obese.</li> <li><strong>Take hormone therapy for menopause</strong> — Women who take combination hormone therapy to relieve signs and symptoms of menopause are more likely to have dense breasts.</li> </ul> <h4>Why does breast density matter?</h4> <p>Having dense breast tissue will not affect your daily life. However, it increases the chance that breast cancer may go undetected by a mammogram, since dense breast tissue can mask a potential cancer. It also increases your risk of breast cancer, though healthcare professionals aren't yet certain why.</p> <h4>What tests are recommended for breast cancer screening?</h4> <p>Most medical organizations recommend that women with an average risk of breast cancer consider regular mammogram testing beginning at age 40 and consider repeating the screening annually.</p> <p>Women with dense breasts but no other risk factors for breast cancer are considered to have a higher risk of breast cancer than average. Dense breast tissue makes it more challenging to interpret a mammogram, since cancer and dense breast tissue both appear white on a mammogram. Very dense breasts may increase the risk that cancer won't be detected on a mammogram.</p> <p>Despite concerns about detecting cancer in dense breasts, mammograms are still effective screening tools. The most common type of mammogram — digital mammogram — saves images of your breasts as digital files instead of film, allowing for more detailed analysis. This technology is more effective at finding cancer in dense breast tissue than older film mammography.</p> <h4>Are other tests more effective?</h4> <p>Additional tests carry additional risks and benefits, though MRI and molecular breast imaging have demonstrated superior cancer detection in women with dense breasts. You and your doctor may consider additional or supplemental testing based on your other risk factors and personal preferences.</p> <h5>Supplemental tests for breast cancer screening can include:</h5> <ul> <li><strong>3D mammogram, also known as breast tomosynthesis</strong><br> Tomosynthesis uses X-rays to collect multiple images of the breast from several angles. A computer synthesizes the images to form a 3D image of the breast. Many mammogram centers are transitioning to incorporate <a href="/hometown-health/speaking-of-health/3d-technology-provides-enhanced-breast-cancer-detection" target="_self" title="Opens in same window.">3D mammograms</a> as part of the standard mammogram technology.</li> <li><strong>Breast MRI</strong><br> MRI uses magnets to create images of the breast. An MRI doesn't use radiation. Breast MRI is recommended for women with a very high risk of breast cancer, such as those with genetic mutations that increase the risk of cancer.</li> <li><strong>Molecular breast imaging</strong><br> Molecular breast imaging uses a special camera ― a gamma camera ― that records the activity of a radioactive tracer. The tracer is injected into a vein in your arm. Normal tissue and cancerous tissue react differently to the tracer, which can be seen in the images produced by the gamma camera. Read a molecular breast imaging FAQ.</li> </ul> <p>Every test has pros and cons. Talk with your primary care provider about your breast cancer risk factors. Together, you can decide whether additional screening tests are right for you.</p> <p>Watch this video to learn about breast cancer screening options:</p> <p><iframe width="560" height="315" src="https://www.youtube.com/embed/xRH1EsOXyfU?si=wEpqU_E0aqcfX8_W" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin"></iframe></p> <h4>Learn more about breast cancer:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/excuses-for-not-getting-a-mammogram" target="_self" title="Opens in same window">Excuses for not getting a mammogram</a></li> <li><a href="/hometown-health/speaking-of-health/medications-to-lower-breast-cancer-risk" target="_self" title="Opens in same window">Medications to lower breast cancer risk</a></li> <li><a href="/hometown-health/speaking-of-health/surgical-options-to-remove-breast-cancer" target="_self" title="Opens in same window.">Surgical options to remove breast cancer</a></li> <li><a href="/hometown-health/speaking-of-health/when-a-lump-is-more-than-a-lump" target="_self" title="Opens in same window">When is a lump more than a lump?</a></li> </ul> <p><em><a href="/providers/cameron-leitch-md" target="_self" title="Opens in same window"><em>Cameron Leitch, M.D.</em></a>, is a <a href="/services-and-treatments/radiology-and-imaging" target="_self" title="Opens in same window.">radiologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Breast</li> <li>Body</li> <li>Pulmonary</li> <li>Thoracic imaging</li> </ul>M.D.<p>It is an honor to be able to continue my involvement with world-class medical treatment and diagnosis, which is provided by Mayo Clinic. I also look forward to helping to continue innovation at the forefront of technology.</p> <p>I enjoy spending time with my family, fishing, and hockey.</p><p><strong>Medical School</strong></p> <ul> <li>University of North Dakota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Diagnostic Radiology, Mayo Clinic, Rochester, MN</li> </ul> <p><strong>Fellowship</strong></p> <ul> <li>Breast Imaging, Mayo Clinic, Rochester, MN</li> </ul>Leitch<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/cameron-leitch-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=957902D01CDDDEB8CCCD4881017588FC" alt="Cameron Leitch, M.D." width="280" height="280" DisableNVelocity="true" />Cameron<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15735940Cameron Leitch, M.D.1<img src="/-/media/national-files/images/hometown-health/2021/dense-breast-tissue-imaging.jpg?h=370&iar=0&w=660&sc_lang=en&hash=C34B691C01A103F438D5B0B4DAA5A000" alt="Dense breast tissue imaging" width="660" height="370" DisableNVelocity="true" />Breast CancerBreast cancer is cancer that forms in the cells of the breasts. After skin cancer, breast cancer is the most common cancer diagnosed in women in the U.S. It can occur in men and women, but it's far more common in women.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Dawn Haller6/17/2021Yoga is known to improve symptoms from chronic health conditions. Watch a video to learn sitting or standing yoga postures that can relieve muscle tension, reduce pain, increase energy and improve sleep.Yoga therapy: Relieve pain, manage stress<p>The practice of yoga is known to help with chronic health conditions such as diabetes, heart disease and chronic pain.</p> <p>Michele Hoffman, a certified yoga therapist at Mayo Clinic Health System, recently hosted a webinar to teach participants gentle yoga postures that can be performed while sitting on a chair or standing, as well as breathing practices and relaxation techniques that can relieve muscle tension, reduce pain, increase energy and improve sleep.</p> <h4>Watch this video to view the webinar:</h4> <p class="video-container"><iframe width="560" height="315" src="https://www.youtube.com/embed/ADZvpmPGpIk" title="Yoga Therapy Relieve Pain Manage Stress" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"></iframe></p> <h4>Here are a few excerpts from the webinar, which was followed by a Q&A session:</h4> <ul> <li>Yoga therapy can help people recover from injuries and surgeries, manage chronic conditions, reduce or eliminate symptoms, and increase overall health and vitality.</li> <li>The good news is that anyone can do yoga. My teacher used to say that if you can breathe, you can do yoga. Everyone starts where they are, and the practice of yoga should be adapted to the needs of each person.</li> <li>When people think of yoga, most people think of the physical poses or stretching when in fact yoga has many tools to offer for healing body, mind and spirit. The tools of yoga include physical poses, breathing practices, meditation practices, hand gestures and a disciplined lifestyle of cultivating healthy habits.</li> <li>A general yoga class can ease your everyday aches and pains, and release stress. Yoga therapy goes further because a yoga therapist works with you to address your specific needs and goals while respecting any limitations you may be experiencing.</li> <li>The goals of yoga therapy are to eliminate, reduce or manage symptoms that cause suffering; improve function; help prevent the occurrence or reoccurrence of underlying causes of illness; help people move toward improved health and well-being; and help people change their relationship with their condition.</li> </ul> <p>Michele continues on to lead viewers through a 30-minute session of low-impact, seated yoga therapy followed by caring breath practice and guided relaxation.</p> <h4>Learn more about meditation and yoga:</h4> <ul> <li><a href="/hometown-health/speaking-of-health/mindfulness-meditation-improve-your-quality-of-life" target="_self" title="Opens in same window.">Mindfulness meditation: Improve your quality of life</a></li> <li><a href="/hometown-health/speaking-of-health/yoga-making-a-name-in-sports" target="_self" title="Opens in same window.">Yoga: Making a name in sports</a></li> <li><a href="/hometown-health" target="_self" title="Opens in same window.">Yoga therapy can help you heal, inside and out</a></li> </ul><img src="/-/media/national-files/images/hometown-health/2021/sitting-crosslegged-in-yoga-pose.jpg?h=370&iar=0&w=660&sc_lang=en&hash=228E9EC7C5A59A7AAB4985999BEDF726" alt="Sitting crosslegged in yoga pose" width="660" height="370" DisableNVelocity="true" />Exercise and FitnessExercise is not just a weight-loss tool — it's an effective "medicine" for disease prevention and treatment.Learn ways to get and stay physically fitPhysical activity helps improve your cholesterol, lowers blood pressure and strengthens bones and muscles, prevents heart disease and gives you more energy. Being active and moving more is also good for your mental health and an important way for you and your family to have some fun and connect with others, too. Remember to increase your activity level gradually and check with your provider if you have any health concerns.Pain ReliefApproximately 50 million people in the U.S. live with chronic pain. If you experience chronic pain, you're not alone. Learn about the ways to deal with painful disorders, from at-home solutions to drug treatments, injectable or implantable therapies to surgery.Dawn Haller6/25/2021According to the American Cancer Society, 1 in 8 men will be diagnosed with prostate cancer. Here are 5 things you should know about prostate cancer and prostate specific antigen (PSA) tests.5 facts about prostate specific antigen (PSA) tests<p>According to the American Cancer Society, 1 in 8 men will be diagnosed with prostate cancer during his lifetime, and prostate cancer is the second leading cause of cancer death in American men. Here are five things you should know about prostate cancer and prostate specific antigen (PSA) tests.</p> <h4>1. Prostate cancer is silent for many men.</h4> <p>In most men, prostate cancer displays few early symptoms. Urinary symptoms, such as decreased force of urinary stream or nocturia (waking during the night because you need to urinate), are common in aging men; but, in general, these are not associated with prostate cancer. Symptoms such as bone pain, blood in urine or weight loss can be found if prostate cancer has spread.</p> <h4>2. Some men are at a greater risk for developing prostate cancer.</h4> <p>All men can develop prostate cancer. However, there are some risk factors that increase your likelihood. Older men are at increased risk. African American men and men with one or more close relatives who have had prostate cancer also are at increased risk. Your risk also will be higher if you have a close relative diagnosed with prostate cancer prior to age 55.</p> <h4>3. PSA tests do not diagnose prostate cancer.</h4> <p>A PSA test is a blood test used primarily to screen for elevated levels of the prostate specific antigen (PSA) released by the prostate. It can be elevated for a variety of reasons. PSA screening continues to be a highly debated, controversial topic among the medical community. It is important to note that PSA is not capable of diagnosing prostate cancer, but it is a screening test to help predict the risk of prostate cancer.</p> <p>There is no universally accepted threshold value above which total PSA is considered abnormal, as PSA values change depending on your age and race.</p> <h4>4. There are some downsides with a PSA test.</h4> <p>The actual PSA test has few side effects or risks. It requires a simple blood draw for evaluation in a lab. However, there are some potential downsides once the results are in. These could include:</p> <ul> <li>Elevated PSA levels can have other causes, such as benign prostate enlargement (benign prostatic hyperplasia) or prostate infection (prostatitis). These false positives are common.</li> <li>Some prostate cancers may not produce much PSA. It's possible to have what's known as a false negative. This is a test result that incorrectly indicates you don't have prostate cancer when you actually do.</li> <li>Follow-up tests to check out the cause of an elevated PSA test can be invasive, stressful, expensive or time-consuming.</li> <li>Living with a slow-growing prostate cancer that doesn't need treatment might cause stress and anxiety.</li> </ul> <h4>5. There are established screening guidelines for men of average risk of prostate cancer.</h4> <p>The American Urological Association has established guidelines for PSA tests to help health care providers and patients determine the best screening schedule. These guidelines are for men of average risk, and the goal is to reduce mortality associated with prostate cancer. The guidelines are:</p> <ol> <li><strong>Under age 40</strong>: Recommend against any PSA test because PSA levels can be elevated for other common reasons and leads to false positive test results.</li> <li><strong>Ages 40–54</strong>: No routine screening in men with average risk. However, men at higher risk may benefit from a PSA test. This could include African American men and those with a strong family history of prostate cancer.</li> <li><strong>Ages 55–69</strong>: The greatest benefit of screening appears to be in this age group. To reduce any potential harms of screening, a test interval of every two years or more may be preferred over annual testing. The decision to undergo PSA tests involves weighing the benefits against the potential harms associated with screening and treatment.</li> <li><strong>Ages 70+</strong>: Not recommended.</li> </ol> <p>Talk with your health care provider about the benefits, risks and limitations of a PSA test to determine the best screening option for you and your situation.</p> <p><em><a href="/providers/melissa-nissen-md" target="_self" title="Opens in same window.">Melissa Nissen, M.D.</a>, is an <a href="/services-and-treatments/urology" target="_self" title="Opens in same window.">urologist</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Endoscopic and percutaneous nephrolithotomy</li> <li>Enlarged prostate / benign prostatic hyperplasia (BPH)</li> <li>General medical urology</li> <li>Kidney stones</li> <li>Male sexual dysfunction and erectile dysfunction</li> <li>Robotic surgery</li> <li>Steam therapy</li> <li>Ureteroscopy</li> </ul>M.D.<p>I believe that getting to know each patient as a person first helps me provide better care. My goal is to both listen to and partner with my patients to create medical plans that are best for them in a truly collaborative effort.</p> <p> When I’m not at the clinic, I enjoy spending time with my family and being outdoors. </p><p><strong>Education</strong></p> <ul> <li>University of Minnesota Medical School</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Urology, Medical College of Wisconsin Affiliated Hospitals</li> </ul> <p><strong>Membership</strong></p> <ul> <li>American Urological Association</li> </ul>Nissen<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/melissa-nissen-md.JPG?h=280&iar=0&w=280&sc_lang=en&hash=9696F02A1DC255C727F421079A70BB34" alt="Melissa Nissen, M.D." width="280" height="280" DisableNVelocity="true" />Melissa<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>15735931Melissa Nissen, M.D.1{83EB2AA2-1436-4DDC-B7BB-51F8E6A87FC9}|{BFAFB863-D571-4781-ADD9-1398B77B549E}<img src="/-/media/national-files/images/hometown-health/2021/senior-couple-cheek-to-cheek.jpg?h=370&iar=0&w=660&sc_lang=en&hash=F31AD48D84CA2D31FEA5D5114B39E59D" alt="Senior couple cheek to cheek" width="660" height="370" DisableNVelocity="true" />Men's HealthDo you know the top men's health threats? The list is surprisingly short — including heart disease, cancer and unintentional injury. Thankfully, most men's health threats are largely preventable.Prostate HealthProstate cancer is the most common cancer diagnosed in men. You may have friends or family members who have been diagnosed with prostate cancer, and this may make you wonder about what you can do for prostate cancer prevention.Dawn Haller6/22/2021A pelvic exam is a regular part of a female wellness visit and a normal part of taking care of your body. Learn what to expect and how to prepare for this simple screen for cervical cancer and HPV.Preparing for your first pelvic exam<p>Setting up your appointment for your first pelvic exam, including a Pap test, can be nerve-wracking. Even though it's the most accurate way to screen for cervical cancer and <a href="/hometown-health/speaking-of-health/protecting-yourself-against-hpv">HPV</a>, the uncertainty of what it all entails can still leave questions.</p> <h4>Here are a few things you should know before your first exam:</h4> <ul> <li><strong>You should have your first Pap test at age 21.</strong><br> Regardless of your sexual activity, when you turn 21, it's time for your <a href="/hometown-health/speaking-of-health/when-should-a-female-start-seeing-a-gynecologist" target="_self" title="Opens in same window.">first Pap test</a>. If you have concerns about sexually transmitted infections, pelvic pain or vaginal discharge prior to 21, talk to your health care provider.</li> <li><strong>You don't need to reschedule if you have your period.</strong><br> In most cases, your Pap test can still be accomplished during your period. If you're uncomfortable with the thought of a pelvic exam during your period, you can reschedule your appointment.</li> <li> <strong>You should avoid some things beforehand.</strong><br> Two days before your Pap test, avoid intercourse, vaginal creams, suppositories, medicine and douches, as these may obscure abnormal cells.</li> <li><strong>Should you groom or not groom?</strong><br> However you take care of your body, you should keep doing it. It is important for you to feel comfortable during your first exam.</li> <li><strong>Use body image positivity.</strong><br> Your provider isn't judging how your body looks. Everyone and every body is different, and all women need these types of exams to promote health.</li> </ul> <h4>Here's what you'll encounter during your first exam:</h4> <ul> <li><strong>You'll put on a gown.</strong><br> You will fully undress and get into a hospital gown.</li> <li><strong>A breast exam will be first.</strong><br> You'll lie down on the exam table, where your provider will perform a standard breast exam. You or your provider may request a chaperone to be present.</li> <li><strong>A Pap test will be next.</strong><br> You will put your feet on the stirrups attached to the table to widen your legs. The provider will gently insert a tool called a speculum into your vagina. It looks similar to a duck bill and is used to spread the vagina slightly so the provider can collect a sample of cells from your cervix with a small soft brush. The Pap test usually lasts only a few minutes.</li> <li><strong>You can expect mild sensations.</strong><br> The test may be mildly uncomfortable. You may feel pressure in your abdomen or vagina that you may not have experienced before. However, it should never hurt. During this time, it's important to breathe and stay relaxed so the process is more comfortable.</li> <li><strong>An internal exam will follow.</strong><br> Your provider will insert two lubricated, gloved fingers into your vagina and press on your lower abdomen to check your uterus and ovaries.</li> </ul> <p>When you're done, your provider will let you know that you can dress, and he or she may give you a pad or some tissues, as it's normal to have slight spotting afterward. The cells collected from the Pap test are sent to the lab to be analyzed.</p> <h4>Consider these tips to mentally prepare for your exam:</h4> <ul> <li><strong>Use relaxation techniques or distraction.</strong><br> Relaxation techniques, such as deep breathing, guided imagery and <a href="/hometown-health/speaking-of-health/mindfulness-meditation-improve-your-quality-of-life" target="_self" title="Opens in same window.">mindfulness</a>, can be beneficial leading up to and during your exam. Also, throughout the exam, you can close your eyes, inhale through your nose for four seconds and then exhale through your mouth for four seconds. You may want to listen to music or watch a video to distract your mind. You also can bring a partner, family member or friend to talk to during the process.</li> <li><strong>Talk to your health care provider.</strong><br> Let your provider know you are nervous and explain how you are feeling. Ask as many questions as you need and seek advice on how to make the exam easier, such as different positions and using a smaller speculum to ease discomfort or pain. You can ask your provider to talk you through the exam step by step so that you are prepared for what is about to happen. If you have <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/post-traumatic-stress-disorder/symptoms-causes/syc-20355967" target="_blank" title="Opens in a new window.">posttraumatic stress disorder</a> or experienced sexual violence, or suffer from health anxiety, fear of the unknown or <a rel="noopener noreferrer" rel="noopener noreferrer" href="https://www.mayoclinic.org/diseases-conditions/body-dysmorphic-disorder/symptoms-causes/syc-20353938" target="_blank" title="Opens in a new window.">body dysmorphia</a>, it's important to let your provider know so he or she can help you through the exam.</li> <li><strong>Say "stop" if you are in pain.</strong><br> You are in control during your pelvic exam. You can ask your provider to stop at any time if you are uncomfortable or in pain.</li> <li><strong>Reward your efforts.</strong><br> Congratulate yourself on what you have achieved by doing something that makes you happy, such as going to lunch with a friend, watching a movie or reading a new book.</li> </ul> <p>It's important for your health to have a regular pelvic exam performed. If there are no concerns, you only need to get an exam once every three years.</p> <p>If you have any questions or concerns about a pelvic exam, you should speak with your health care provider.</p> <p><em><a href="/providers/bridget-glomski-md" target="_self" title="Opens in same window.">Bridget Glomski, M.D.</a>, and Hannah Miller, M.D., are resident physicians in <a href="/services-and-treatments/family-medicine" target="_self" title="Opens in same window.">Family Medicine</a> in <a href="/locations/eau-claire" target="_self" title="Opens in same window.">Eau Claire</a>, Wisconsin.</em></p><ul> <li>Geriatrics</li> <li>Lifestyle medicine</li> <li>Prenatal care</li> </ul>M.D.<p>I chose a career in family medicine because I truly believe in the power that comes from a strong patient-physician relationship. I look forward to serving this small community by taking advantage of the opportunity to develop relationships with my patients in order to best meet their needs.</p> <p>I grew up on a farm in Cadott, Wisconsin. I knew I wanted to practice medicine in rural Wisconsin. This brought me closer to home for my residency in Eau Claire and, ultimately, to my practice in Osseo.</p><p><strong>Education</strong></p> <ul> <li>University of Wisconsin School of Medicine and Public Health</li> </ul> <p><strong>Residency</strong></p> <ul> <li>Family Medicine, Mayo Clinic School of Graduate Medical Education</li> </ul> <p><strong>Memberships</strong></p> <ul> <li>American Academy of Family Physicians</li> <li>Wisconsin Academy of Family Physicians</li> <li>Wisconsin Medical Society</li> </ul>Glomski<img src="/-/media/shared-files/images/medical-professionals/full/eau-claire/bridget-glomski-md.jpg?h=280&iar=0&w=280&sc_lang=en&hash=7E9B4C588991F7B133427D41569FCCF5" alt="Bridget Glomsk, M.D." width="280" height="280" DisableNVelocity="true" /><ul> <li><a rel="noopener noreferrer" rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/33758161/" target="_blank" title="Opens in new window">"Double Trouble": Severe meningoencephalitis due to Borrelia burgdorferi and Powassan virus co-infection successfully treated with intravenous immunoglobulin</a>; March 2021.</li> </ul>Bridget<a target="_blank" rel="noopener noreferrer" href="http://" DisableNVelocity="true">Mayo Clinic Profile</a>21163111Bridget Glomski, M.D.1{B3F96F77-F93E-41A4-AE4E-603045CDB443}|{FFD57D6A-3E3A-4808-8F93-B38864FDF469}<img src="/-/media/national-files/images/hometown-health/2021/gowned-person-on-clinic-exam-table.jpg?h=370&iar=0&w=660&sc_lang=en&hash=E8FC3EA2E34062A807DB9C7ABD5BE079" alt="Gowned person on clinic exam table" width="660" height="370" DisableNVelocity="true" />Family MedicineCare for children and adults of all ages including annual exams, well-child visits, diagnostics, screenings and referrals.Obstetrics and GynecologyOur OB-GYN staff provide surgical and nonsurgical care for women in all stages of life, from adolescence to pregnancy, to menopause and beyond.Women's Health<p>Our multidisciplinary healthcare professionals can offer answers, hope and healing for your women’s health issues. We'll ensure you feel heard, have a plan for your well-being and are confident in your ability to live a healthy life.</p><br/><h2>We offer these women's health services:</h2><br/><ul><li><a href="/services-and-treatments/birthing-centers" target="_self" title="Opens in same window.">Birthing Centers</a></li><br/><li><a href="/services-and-treatments/breast-cancer-care" target="_self" title="Opens in same window.">Breast Cancer Care</a></li><br/><li><a href="/services-and-treatments/reproductive-endocrinology" target="_self" title="Opens in same window.">Fertility</a></li><br/><li><a href="/services-and-treatments/mammography" target="_self" title="Opens in same window.">Mammography</a></li><br/><li><a href="/services-and-treatments/midwifery" target="_self" title="Opens in same window.">Midwifery</a></li><br/><li><a href="/services-and-treatments/obstetrics-and-gynecology" target="_self" title="Opens in same window.">OB-GYN</a></li><br/><li><a href="/services-and-treatments/prenatal-care" target="_self" title="Opens in same window.">Prenatal Care</a></li>Pelvic Health<p>Pelvic health disorders are common for women and men, and can be physically and emotionally disruptive to daily life. Our multidisciplinary specialists can evaluate pelvic health problems and design personalized treatment plans to relieve your