A beginner’s training guide for the Virginia 10 Miler

This is the year. You’ve told yourself over and over that you want to finish the Virginia 10 Miler, but the cold weather or that second disappointing jog derailed your goals. Well, it’s not too late. With about half a year before the big race, some sound advice from a local health professional and a hobbyist who has been there, done that can help you get from zero to 10 Miler in six months.

The following is intended to be a starting point. Of course, there are plenty of apps and online resources to help keep you accountable day by day. If you are looking to start out with a 5K, or the 4 Miler, or even if you’re looking to tackle a half marathon, this plan is scalable. (For anything longer, take what you can from this but seek other sources.)

GET YOUR HEAD IN THE GAME

Kathy Thomas, Director of Healthy Living for the Downtown YMCA, said that to start, beginning runners should:

“Set a realistic goal and challenge yourself.”

Often, people take themselves out of the race before they even lace up their shoes and step outside. It can be overwhelming when you first start out, but it is important to keep in mind that you are working toward a goal—don’t expect to finish the race on Day 1.

“When I first started running, I absolutely hated it and never thought that I would actually enjoy it,” Ashley Reich, Secretary of the Lynchburg Road Runners Club (LRRC), said. “For some of you, it will take a while to get to a point where you feel like you are making progress and looking forward to the next run. For others, it will come naturally and you will be the ones running down the sidewalk with a huge smile on your face and making running look effortless.”

When it feels like you can’t make it, remember those who have gone before you, and be encouraged.

“I have been running for only a few years consistently,” Reich said. “With a lot of hard work and consistent training over several years, I have been able to run America’s Toughest Road Marathon (The Blue Ridge Marathon), several half marathons, 5Ks and many other distances in between.”

So, when setting goals, Reich recommends to make sure they are your goals. The goal could be as simple as finishing a certain distance, or doing so within a certain timeframe. Adding milestones along the way can help make the end goal feel more achievable as time goes on. Just remember, the second part of the step is to challenge yourself. You don’t have to try to run a marathon in your first year of running, but don’t settle for a mile if you know you can work your way up to two.

EQUIP FOR SUCCESS

If you are going to take your training seriously, Thomas said, then:

“Invest in a good pair of running shoes.”

She added most stores will help you with a fitting and that “you want your running shoe to be a half
size bigger.”

While outfitting is important, fueling your body is critical. Reich said:

“Make sure you are maintaining a healthy diet and hydrating properly throughout your training.”

“Carry a water bottle with you on your longer runs to keep from getting dehydrated,” she said. “Some runners also like to utilize gels or other energy supplements during a run.”

“Always make sure you are hydrated and fuel your body,” Thomas emphasized. “This is really important if you are training for a long-distance race. Your body needs carbs for fuel.”

In the summer months, hydration is all the more important.

STEP OUT

Before pounding the pavement, be sure to stretch properly, as well as after running, to minimize injury. Thomas recommends five minutes of warm-up exercises and five minutes to cool down and stretch.

Plan your route. If you are not running with somebody, tell a friend or loved one where you are going.

“Training for a race should consist of 3-4 days per week,” Thomas said. “You can use one of these days to cross-train—swimming, elliptical, biking, etc.”

Plan on running for about half an hour each training day for the first month or two.

“Beginner runners should alternate with running and walking,” Thomas said. “For example, jog 30 seconds, walk 30 seconds. If you feel like you can go a little longer than that, aim for 40 seconds. Or, if you feel like 30 seconds is too much, run for 15 seconds and walk 30 seconds.”

As you are able, start adding time and distance to your runs.

Over the next two-month period, start working from 45-minute to one-hour runs.

Again, take everything in stride; it is OK to alternate jogging and walking. But as you get used to training days, begin to challenge yourself. Go harder for the first half hour and ease up for the last half.

After about a month of training consistently for one hour, begin to add 15 minutes per week.

Depending upon your progress, you may need to work up to two hours of running at a moderate pace.

There are a number of online resources for runners of all levels, as well as apps that can track progress. Utilize these resources if they help. But whatever you choose, stick with it. Some days are going to be difficult. And remember, you should be giving yourself rest days each week.

“Once you have chosen the plan that is right for you, consistency will be the key to meeting your goals for the Virginia 10 Miler,” Reich said.

On race day, runners at all levels will be competing; don’t feel overwhelmed. It is a very fun race atmosphere and people are extremely encouraging to one another. By this point, you should be comfortable enough with the time and distance requirements. Knowing what to expect can help ease some of the pressure, and you should have a general idea of where you are, for example:

8-minute per mile pace = 1 hour and 20-minute finish
10 minutes per mile = 1 hour and 40 minutes
15 minutes per mile = 2 hours and 30 minutes

SUPPORT

Some runners find solace in going solo. For others, a group can change the game.

“I used to run alone and thought people that ran in groups were strange,” Reich said. “One of the best things I could have ever done for my running goals was to find a running partner or group to train with throughout each week leading up to my next race. A group provides accountability and many times lifelong friendships will develop.”

There are several groups available locally, including weekly Fun Runs hosted at 6 p.m. by LRRC on Tuesdays starting at Riverside Runners and Thursdays at The Water Dog.

The YMCA of Central Virginia partners with Riverside Runners to offer free Virginia 10- and 4-Miler training July to September for all levels, open to members and non-members.

“We meet Saturday mornings at the Downtown Y and Thursday evenings at the Jamerson,” Thomas said.

One last bit of advice. Have fun.

“Running continually challenges me and gives me the opportunity to clear my head and be shut out from the world around me for a period of time,” Reich said. “For me, no other activity compares to the joy and freedom of running.”

To sign up for the race and get your motivation started go to www.virginiatenmiler.com.
Learn more about YMCA Central Virginia at YMCACVA.org.
Learn more about the Lynchburg Road Runners Club at LynchburgRoadRunners.org or connect on Facebook.com/LynchburgRoadRunners.

New Cataract Treatment Surgery is Precise and Powerful

Characterized by cloudy vision, cataracts impact over 20 million Americans over the age of 40 each year. In fact, experts estimate that 90 percent of people in the United States will develop cataracts by the age of 65. As the average lifespan increases, the demand for treating age-related diseases, such as cataracts, has grown. Piedmont Eye Center in Lynchburg has responded to this influx with five local surgeons who provide the latest advancement in laser surgery.

To separate misconception from fact, the doctors detail causes, symptoms, treatment and prevention related to cataracts.

Causes

Most often, cataracts develop as a result of aging. At birth, the young, healthy lens provides clear vision. Over time, the lens can become clouded. Much like a camera, the clouding on the lens creates a blurry image. One of the surgeons at Piedmont Eye Center, Elizenda Ceballos, M.D., explains, “Early on, these changes don’t cause any symptoms, but as they progress the quality of vision becomes affected.”

In addition to aging, several other health and lifestyle factors can increase a patient’s risk:

● Natural aging process
● Uncontrolled diabetes
● Trauma to the eye
● Ocular diseases, such as inflammation
● Prolonged use of steroid medications
● Previous intraocular surgery
● Radiation treatments to the head, such as cancer treatment
● Family history

For most people, cataracts are a normal part of the aging process. As eyes mature, many people experience cataract symptoms.

Symptoms

Cataracts impact vision quality during normal activities, such as seeing at night, driving, watching television or reading. “As cataracts worsen, patients progressively lose contrast and the sharpness in their vision,” says Saxton Moss, M.D. “Eye exams are important because many ocular conditions are clinically silent until late in the disease process.”

Like most diseases, early diagnosis translates to an easier treatment. If a patient experiences a decline in their vision, a discussion with their doctor will help them identify the right course for treatment.

Treatment

Some patients may choose to delay or avoid cataract surgery by changing their eyeglass prescription. Depending on their condition, those patients may be satisfied with the results. If the symptoms still negatively impact their quality of life, patients can pursue surgical treatment.

Doctors treat cataracts using several techniques, including laser surgery. The surgeons at Piedmont Eye Center prefer this method for their patients. Another surgeon at Piedmont Eye Center, Gene Moss, Jr., M.D., explains that laser cataract surgery, “…has taken an already elegant procedure and added laser precision to improve accuracy. While not everyone is a candidate for this technology, your doctor can help you decide if laser cataract surgery is right for you.”

To begin, patients set up an appointment for a cataract evaluation. If they are a good candidate for surgery, they can schedule one within one to four weeks. Cataracts in both eyes require separate surgeries. Most of the time, the surgeries are scheduled a few weeks apart to allow patients time to heal.

On the day of the surgery, the process takes one to two hours total. This includes paperwork and preparation.

The actual surgery lasts about 10 minutes and can be performed with only topical anesthesia and medicines that help you relax. 3D mapping provides doctors with a plan for the size, shape and location of the incisions. Then, surgeons use the laser to make the necessary incisions. Ultrasound technology breaks up and removes the actual cataract. The natural lens is removed and replaced with an artificial lens. Using a laser increases precision and accuracy during the procedure compared to traditional methods.

After surgery, the patient should have someone available to drive them home. Then, within one to two days, patients can begin driving and resume light activity. In most cases, full activity is allowed after one week. Recalling his patients at Piedmont Eye Center, James Paauw, M.D., notes, “Some patients see great the day after surgery. Most will notice improvement at 1-2 weeks, but some may take up to a month.”

One of the biggest benefits of the laser treatment is a shorter average recovery time. Within a few weeks of a patient’s initial surgical consultation, their quality of life and their clarity of vision can improve significantly.

Prevention

Since cataracts are a side effect of aging, it is impossible to prevent them completely. However, three key precautions can help. First, eating healthy helps the entire body age well, including the eyes. Second, wearing sunglasses protects eyes from the damage of ultraviolet rays. Third, avoiding or quitting smoking decreases risk. Although people cannot protect themselves from accidents, aging or family history, healthy lifestyle choices can mitigate some of the risks.

Know Your Options

As more Americans celebrate an increased lifespan, medical treatments for age-related diseases have advanced. Laser cataract surgery is no exception. “Laser cataract surgery offers an advantage over traditional methods in allowing us to more accurately achieve the desired vision our patients at Piedmont Eye Center want,” says Darin Bowers, M.D.

For patients considering cataract treatment, understanding the treatment options and surgical process can help them make an informed decision.

Sources:
• Piedmont Eye Center, www.piedmonteye.com
• American Academy of Ophthalmology, www.aao.org
• My Cataracts, www.mycataracts.com

While cardiologists attend to physical needs, this group heals the emotional wounds of heart surgery patients

In the midst of heartache, literal and emotional, Lynchburg’s Mended Hearts chapter is there to offer an ear, a shoulder, and, more importantly, a heart, open and beating strong with a desire to offer some comfort during a difficult time.

Chartered almost three decades ago, in 1989, Blue Ridge Mended Hearts Chapter No. 16 visits patients undergoing heart surgery, and their families, to offer personal, emotional support. Volunteers also follow-up with them over the phone and the chapter sends monthly newsletters. Mended Hearts holds regular meetings—usually the fourth Thursday of the month—in the Pearson Cancer Center (across from Lynchburg General Hospital), which are free and open to the public. These programs feature guest speakers and provide invaluable information on key health topics.

“I feel that we are helping heart patients get well,” said Betty Drinkard, Chapter 16 President. While she has not suffered from heart problems, Drinkard noted that about 99 percent of the club’s members have had some kind of heart issues.

“Those of us who do have heart issues, we tell the patients, ‘I truly understand how you feel.

It is all right to be afraid. It’s all right to get a little bit depressed. But I promise you one thing, when you go home, you will feel better than you have in a long time. I am sure you are going to take better care of yourself than you have in your life.’”

Mended Hearts brings healing in ways that physicians cannot.

“We offer hope and encouragement,” Drinkard said. “We visit every heart patient at Lynchburg General Hospital. When a heart patient is having any type of procedure, we visit with the patient’s family.”

Centra has even provided Mended Hearts with an office and computer on the third floor of the hospital, where the heart patients are. (Volunteers also served at Virginia Baptist Hospital back when it had heart patients.)

“The cardiologists email us with information on every single heart patient,” Drinkard said. “The patients, they are so appreciative; once they find out [their visitor] has heart issues too, boy, they open up and they are ready to tell their life story. And we enjoy hearing it too. We definitely offer them as much encouragement as we can.”

Mended Hearts is the nation’s oldest and the largest peer-to-peer cardiovascular support group in the world, with more than 300 chapters supporting over 460 hospitals in North America. Annually, Mended Hearts touches approximately 2,000 people in the Lynchburg area.

This year at the annual Mended Hearts National Education and Training Conference, Blue Ridge Mended Hearts Chapter No. 16 received the Award of Excellence, recognizing Lynchburg as the No. 1 chapter out of over 40 in the Mid-Atlantic region.

Every year Lynchburg’s chapter sends 10 people to the conference, consistently one of the most strongly represented chapters. This is because Chapter 16 recognizes the important educational benefit afforded at this national training event.

In the area, it started in the early 1980s with a small group of cardiologists, nurses, and volunteers who dubbed themselves the “Cardiac Club.” When they heard about Mended Hearts, they soon worked toward becoming a chartered chapter, and today, Chapter 16 has over 85 members.

Much of this growth is simple addition through impact.

Like so many current members, Carol Bryant got involved after a Mended Hearts member visited her during a difficult time.

“My husband had the surgery,” Bryant recalled. “I was the caregiver. A Mended Hearts member came in and talked with us about his experience.

We talked about the feelings and how to go forward; it was an encouragement.”

That was in 1993. Since then, Bryant has served as the chapter’s president, among other roles, and is currently the president’s advisor.

The power of the peer-to-peer connection is what drew First Vice President Laurel Dodgion to Mended Hearts. Her family suffers from hypertrophic cardiomyopathy, a rare, incurable heart condition.

According to the Mayo Clinic, the condition includes abnormally thick heart muscle that may make it more difficult for the heart to pump blood. Symptoms include pain, dizziness, shortness of breath, and fainting. Growing up, Dodgion did not know of her condition and she and her siblings struggled because of it. For decades they endured several tests, studies, experimental medications, treatments and so forth as experts sought to learn more about the condition, which is often (as with her family) caused by genetic abnormalities. She has lost four brothers and a sister, as well as children, nieces, nephews, grandkids and other family members to the disease.

Though she did not personally receive Mended Hearts visits (she was treated at hospitals outside of Lynchburg), when Dodgion read about what the organization was doing here in Lynchburg, she wanted to get involved. Since then, Dodgion—as well as her sister, Dee Dee Stevens—has discovered a “calling” in visiting patients.

“I get so much just out of listening to the poor patients,” Dodgion said. “I try to tell them where I am coming from and they can see why I do this, because I have been through so much with my family. … Some people, it really just blows them away.”

Two years ago, Dodgion had the opportunity to share her story at the national conference.

She said that she has really embraced Chapter 16’s motto, “It’s great to be alive and help others.”

“I say [to the patients I visit], ‘There is life after surgery. We all have difficult days … [but] each day you get a little bit better. And once you get your body in shape and get to a place where you can get back to your life, it makes a big difference.’ I give them as much encouragement and hope as I can. It just makes them feel so much better; it makes me feel good, helping them.

And with some of them, you really see the difference.”

Drinkard also knows firsthand the emotional gamut families go through when dealing with cardiac issues. She saved her husband’s life with CPR when he went into cardiac arrest while they were having lunch at home. She was his caregiver for 32 years. Ty Cobb Drinkard was a charter member of Chapter 16. And even since his passing eight years ago, his legacy lives on.

Betty Drinkard’s involvement by his side, and now in his honor, has not waned. The annual Ty Cobb Drinkard Memorial Golf Tournament at London Downs regularly raises tens of thousands of dollars that goes into the community.

Lynchburg’s Mended Hearts has committed to investing nearly $20,000 each year for the next three years to various charities, scholarships and aid efforts. In December, the first Nancy Eggleston Memorial Scholarship (named for a recently deceased charter member) was awarded to a nursing graduate specializing in cardiology. Chapter 16 has purchased AED defibrillators for a number of community organizations and churches, has donated $25,000 to help build the Rosemary & George Dawson Inn, a nonprofit facility that provides affordable lodging to patients (and their friends and family) who are receiving care at a Centra location, and contributed toward Centra’s renovated Pediatric Center. The organization also regularly supports rehabilitation therapy for heart patients whose insurance does not cover it and purchases rehab recovery items for several patients.

“I’ve never worked with an organization as dedicated as Mended Hearts,” said Drinkard, who has been involved in a number of charitable organizations over the years. “I guess because most of our members have been through a lot of trauma, heart-wise. It makes you appreciate life more, that is for sure.”

Mended Hearts is always looking for more volunteers to carry the legacy forward. Connect with Chapter 16 at (434) 200-7611. For information on the organization, visit MendedHearts.org.

With Thanksgiving, Christmas and New Year’s celebrations all happening back to back, it can be tough to avoid holiday treats and savory dinners in November and December. But just because the temptation is there, doesn’t necessarily mean the numbers on the scale have to change.
Follow the five trim tips below to help you enjoy those special holiday treats and maintain your weight too.

Trim Tip #1 – Plan ahead.

One of the main reasons people gain weight over the holidays is due to a lack of planning.

“What I find is that my patients are not really planning accordingly, so they are caught off guard,” said Stephanie Wright, weight loss coach at Wyndhurst Medical Aesthetics and Hormone Clinic. “They have all these different events to go to that have indulgences.”

If you are attending a potluck-style party, Wright recommends bringing something that is healthy, such as a veggie tray, deviled eggs, or baked goods made with protein powders. This ensures that there will be a healthy option for you.

Also, anticipating the events where you might choose to indulge will help you plan your week.

“If you know you have five get-togethers in one week, you want to be really mindful of that,” Wright said.

Even when you are out, try to fill up on vegetables, appetizers and side dishes, because they are often lower in calories than main dishes.

Trim Tip #2 – Remove extra temptations.

“Try to keep indulgent food out of your environment,” Wright said. “You can’t really control it at a party, but you can control what’s at your desk environment at work and what’s in your home.”

For example, she says you should avoid bringing home leftovers, cookies, cakes, and other sweets from parties or get-togethers.

“You’re going to have plenty of opportunities to enjoy those things at parties and special events,” she said. “You don’t need to be tempted within your daily scheme on top of those things.”

Trim Tip #3 – Don’t become famished.

If you let yourself get to the point that you are very hungry, you will most likely overeat. Try to eat a small meal before you go to a party or before a large meal such as Thanksgiving or Christmas dinner.

“Stay hydrated,” Wright said. “Keep drinking your water; that keeps you feeling full.”

If you are going to an event, drink a glass or two of water before you go, that way you do not feel as hungry and overindulge.

“Hot beverages do the same thing,” she continued. “So if you’re at a restaurant and you order a hot beverage like hot tea, it helps you to not feel as hungry.”

Trim Tip #4 – Focus on small and slow.

Another way to prevent overeating is to use a smaller plate,
such as a salad or dessert plate. This has proven to cut down your calorie intake significantly. Eating slowly will also give your body the opportunity to feel full.

“Studies have shown that if you take 30 minutes to eat, versus 10 minutes to eat, you’re going to save yourself at least 70 calories per meal,” Wright said. “And that adds up during the holidays.”

Also, when you eat slowly, you are typically more mindful of what you are consuming.

“It takes about 20 minutes for you to really feel what you ate,” Wright said. “So if you eat within 10 minutes you’re not going to feel full and you might keep eating more and more.”

Take time to enjoy your food, and not rush.

Trim Tip #5 – Maintain a healthy, active lifestyle.

Try to stay consistent with eating healthy at home and stay active. If you are staying on track day-to-day, you do not need to be quite as careful at a gathering.

Staying active through the holiday season will help decrease the risk of weight gain as well. Accountability is key, so signing up for a fitness class or event will help you stay active. Also, an event such as the Turkey Trot for HumanKind on November 23 is a great choice that can help you keep your focus.

“[That race] is a great thing to sign up for,” Wright said. “You have to train for it and it gives you an opportunity to burn calories before your meal.”

Wright reiterates, it’s okay to allow yourself to indulge, just don’t overindulge the entire holiday season.

“Don’t think of it as just a ‘I can have whatever I want’ . . . but it is holiday time. [So] enjoy it, enjoy the socialization,” Wright explained. “I think it’s also a healthy perspective of food, that we’re not afraid to do that.”

With rods and reels, clear water and quiet conversation, a new local program is helping veterans heal

It’s a calm summer night on the James River, and the downtown Lynchburg skyline is hazy and shimmering in the early evening sun. Four guys load up a couple of jon and drift boats with fishing tackle and push off the Amherst County boat ramp.

They steer upstream, passing under the John Lynch Memorial Bridge and navigate the rocky shallows toward the base of the dam where they anchor for a while, bait hooks, and cast off into the river.

This fishing trip is just a fishing trip, really. A couple of hours on the river, a few nibbles, a small catch or two.

Except, in a quiet and unassuming way, this fishing trip is so much more: All but one of the four is a veteran, and this particular fishing trip is part of a national program that’s new to Lynchburg called Project Healing Waters.

Founded in 2005, the program’s goal is to teach disabled veterans how to fly fish, rehabilitating their physical and mental health.

The program provides everything, so there’s no charge whatsoever to the participant. There are frequent local trips, plus larger regional outings or even expeditions outside of the United States.

The leader of the group, Zack Brown, is quick to point out he’s not a veteran. But in his line of work, he’s met a lot of vets who have struggled with the transition back to civilian life, and as of this year, he’s the local chapter director for Project Healing Waters.

“I work for Columbia Gas, and we’re part of a team called NiVets [Columbia Gas kept its name locally when NiSource purchased the company in 2000]—basically, we’re just trying to help veterans out. I was trying to find an organization that could align with me. I ran into Project Healing Waters and started working with the old program leader [for Central Virginia],” says Brown.

When that leader stepped down, he passed along Brown’s name as a replacement.

Besides a passion for helping veterans, Brown brings a lifelong love of fishing to the program, a love that started where he grew up below Monticello. “Ever since I could carry a tackle box … we had a farm pond at the base of the mountain,” Brown remembers.

“So as soon as my mom let me carry my stuff, I’d walk up there every single day after school and catch little fish.”

Brown’s entire family is in the military, “so I’ve seen it firsthand too,” he says.

Then in recent years, he has watched his colleague and Project Healing Waters assistant Robert Davis deal with civilian life after combat.

“It’s just a small way to help somebody. It doesn’t help everybody but I said, you know, shoot, I can take these guys fishing, get their minds off of things, get them outside, get them away from stuff,” says Brown. “And it helps some. I mean it doesn’t help them all but it does… it does help.”

Another guy on the water is Toby Williamson—tall, with a bushy red beard, and a Marine Corps tattoo on his calf. He joined the Marine Corps in 2000, fresh out of high school, and very quickly got caught up in the whirlwind of post-9/11 overseas offensives.

On his first tour, he had one of the jobs most kids don’t imagine they’ll face when they sign up—among other billets throughout his career, Williamson was assigned to mortuary affairs where he and his team were assigned the heavy responsibility of gathering their fallen comrades off the battlefield. This was in Fallujah, a particularly bloody site during the early 2000s, and the things he saw will stay with him forever.

“I did not do well in the transition to civilian life,” says Williamson. After that first tour—literally a couple of weeks afterward—he enrolled at Liberty University.

“That was a quick transition that I was not prepared for,” he says. “Within a few weeks, I had to drop out. I was home for about six months when I volunteered for another tour of duty—the only way I knew how to function was in chaos.”

Williamson signed up for a second tour. He says he didn’t know how to cope with student life, but he also didn’t want mortuary affairs to be his only experience serving his country. “I was able to see a lot more of the angles of war. I worked a lot with the civilian population, the local Iraqis. My team was responsible for winning the hearts and minds [of the people there],” Williamson says.

He’s not shy about his diagnosis. “While I did not suffer any physical wounds, or physical trauma, I do suffer from post-traumatic stress disorder,” he explains. “Which is becoming a lot more talked about, a lot more accepted in society. As far as folks coming back from war, the thing that affects them most is the mental side. It’s a lot harder to address. There’s a stigma.”

He knows he’s lucky he’s been able to face his struggles head on. Some of his comrades made it back from war, but couldn’t deal with the memories. “It’s part of my healing process to talk about it.”

Project Healing Waters does a good job of understanding that, and of offering activities that get you out in nature … you know, fishing is meant to be peaceful,” says Williamson.

In fact, talking about it is his job now, literally. A resource officer with the Virginia Department of Veteran Services, Williamson travels around the Commonwealth to talk to vets about the transition to civilian life and about how to cope with life after combat.

While he stresses that he’s not endorsing Project Healing Waters as an agency officer, he says fishing fits well in his own personal healing journey—and it’s something that fits well with what he tells veterans.

“It’s been a slow go … We’ve only had a handful of trips so far,” Brown says of the five months he’s been heading up the local program chapter. “It’s a brand-new program here in Lynchburg … it’s hard to reach out to veterans.”

As Williamson can attest, many veterans are reluctant to talk about their struggles at first.
That’s why Brown is working hard to spread the word so more local vets can enjoy the peace of the river and the company of folks who share similar experiences.

At the end of the night, the boats turn back for shore. The guys pull the boats up out of the water, shoot the breeze for a few minutes, shake hands and head for home. Nothing’s changed: the memories are still there, under the surface, and the demands of home and civilian life haven’t abated.

But for a couple of hours, the calm of the river took their minds off it all, just a bit.

How to Transition Once Kids Leave the Nest

When you have children your identity often becomes consumed with being a parent. Everything you do, and even who you are, involves your kids. So what happens when your excited 18-year-old son or daughter packs up their car and heads out the door for college? It’s only natural for parents to experience a normal series of emotions, known as Empty Nest Syndrome.

“While this transition may be scary, there are new joys to be found in this next phase of life,” said Tammy Gilbert, mother of two college-age daughters.

If you are experiencing Empty Nest Syndrome, here are a few tips to help you transition and live life to the fullest.

Tip 1: Redefine your purpose.
It is not uncommon for parents who are experiencing Empty
Nest Syndrome to feel a loss of identity. In an article titled
“How to Overcome Empty Nest Syndrome” in Psychology Today, psychologist Guy Winch, Ph.D., wrote:

“Parents often struggle with a profound sense of loss, not just because they miss their child, but because their very identities have been significantly impacted.”

To help move on from this huge transition in life, it is helpful to redefine your purpose. Although your children still need you, they don’t need you in the same way. “It’s hard, but you just have to let them go,” said Melody Key, insurance agent at Croft Senior Services. “They have their own life to live.”

It may be helpful to make a list that defines who you are:
wife, mother, daughter, sister, volunteer, etc. Take a moment to list your qualities: encourager, thinker, funny, honest, supportive, etc. Then, see if you can form a redefined purpose. For example, if you enjoy volunteering and know you are an encourager, maybe you can find an organization where you can volunteer your time encouraging young mothers.

Tip 2: Stay physically and mentally active.
Key says she tries to be more active now since her children left home. She enjoys getting outside doing yard work and taking walks.

Is it a beautiful day outside? Find a shady park bench and enjoy a good book, or soak up the sun swimming at a community pool.

Getting involved in your community is another great way to stay active, lend a hand and meet new people. Communities typically have lots of involvement opportunities. Check with Lynchburg Parks and Recreation to see what classes they offer. Also, organizations such as Big Brothers Big Sisters of Central Virginia and Habitat for Humanity are always looking for volunteers.

Tip 3: Utilize technology.
If your kids move far away, the great thing about living in the 21st Century is that technology helps us stay connected. Try to set up times to chat on Facebook, Skype or FaceTime. Even a quick email in the morning wishing your child a good day will help you feel closer.

“When our youngest daughter left for college, we had just lost our 12-year-old dog as well, which made the silence and loss of activity in the house even more pronounced,” Gilbert said. “It was hard to walk by their empty bedrooms and not see them every day. FaceTime became a great way to keep in touch. We looked forward to hearing all about their new experiences.”

Tip 4: Rekindle romance and friendships.
No one can deny that having children takes time. When they leave home, start reconnecting with old friends and, if you are married, spend more time with your spouse. As explained in an article by Mayo Clinic, “When the last child leaves home, parents have a new opportunity to reconnect with each other, improve the quality of their marriage and rekindle interests for which they previously might not have had time.”

Book that trip you and your spouse have always dreamed of taking, or buy that hot tub you have always wanted.

“My advice would be to embrace this next chapter of your life,” Gilbert said. “Enjoy watching your children become more independent, while you relax, watch Netflix and order takeout! Take on projects that have been put off and travel more often. Enjoy your time together as a couple.”

Tip 5: Find a new hobby.
Is there a hobby you have always wished you had time for? Now is the time.

Whether you have always wanted to take up painting, woodworking, cooking, playing the piano (you name it!), try to learn something new.

In his article, Winch explained that with any loss, you cannot simply adjust by getting used to the change. He says it is “essential to replace meaningful aspects of our lives in one way or the other when we lose them… We therefore need to identify possible new roles and interests to explore and we must consider existing ones we might be able to expand.”

Although Empty Nest Syndrome is not technically a clinical diagnosis, it does not mean parents cannot feel a strong sense of emotions—even loss. So if you are feeling a little blue this fall, it might be time to build that model ship.

Local Dermatologists Debunk 9 Sunscreen Myths

Exposure to ultraviolet (UV) radiation is the most preventable risk factor for all types of skin cancer, including melanoma. With hot weather in full swing, sunscreen should be a staple in your routine whenever you or your family spends time outside.

However, there are a lot of myths and misconceptions surrounding sunscreen, when it should be worn, and how often it should be applied. Several local dermatologists put these myths to rest, so you can be informed about your sunscreen choices this summer.

Myth: “I don’t need to wear sunscreen.”
The American Academy of Dermatology (AAD) recommends that everyone (all skin types) wear sunscreen, at least an SPF of 30, to protect their skin from the sun’s damage. The higher the SPF, the higher the protection from the UVB rays. Dr. Kappa Meadows of Dermatology Consultants recommends a broad spectrum sunscreen to her patients to protect against both UVA and UVB rays. “Because the sun is classified as a carcinogen, just like nicotine is, it’s recommended to protect your skin so that you won’t develop cancer,” she says.

Myth: “One good burn each season will protect me.”
There is no scientific data to support the claim that a base tan or burn will protect your skin from future damage. “Every bit of sun damage increases your risk for skin cancer,” says Dr. Sonni Carlton of Dermatology Consultants. “Sunburns are definitely a known risk factor for melanoma.” According to Dr. Meadows, a base tan will give you a protection equivalent to an SPF of 3, so you should apply sunscreen for optimal protection.

Myth: “All sunscreens are the same.”
“All sunscreens are certainly not the same,” says Dr. Kristen Kuk of Ridgeview Dermatology. “One way to categorize sunscreens is into chemical and physical sunscreens, which have different properties. Chemical sunscreens work by absorbing and essentially deactivating ultraviolet rays as they reach the skin. The advantage of chemical sunscreens is that they are more easily made to be colorless and odorless, which makes them more appealing to most. However, they are also the most likely to cause allergic reactions. Physical or barrier sunscreens most commonly contain titanium and or zinc oxide. They work by reflecting ultraviolet radiation and therefore often have the more opaque appearance that is less popular, particularly in facial sunscreens. However, physical sunscreens are better tolerated by people with sensitive skin.”

Myth: “I can apply at the beginning of the day and I’m covered.”
The AAD recommends reapplying sunscreen at least every two hours. When doing so, apply generously to all areas of skin that will not be covered by clothing. Adhere to the guideline of “one ounce, or enough to fill a shot glass,” which the AAD considers enough to cover all exposed areas of the body.

Myth: “The SPF in my makeup is enough.”
In general, most people do not apply makeup heavily enough to give them adequate sun protection. “The recommendation is a moisturizer with an SPF of 30 or greater under makeup,” says Dr. Alexis Chantal of Ridgeview Dermatology.

Myth: “Last year’s bottle is still okay to use.”
Before being made available to purchase, sunscreen is put through rigorous tests. In order to be placed on store shelves, sunscreen must be able to survive three months in the laboratory conditions, which simulate three years in the real world. This means your sunscreen should be good for three years from the production date. However, be sure to check all sunscreen containers for an expiration date, and throw it away once that date has passed. Dr. Megan Allison of Ridgeview Dermatology says, “For optimal sun protection as well as texture, stability, and sterility of the product, use the sunscreen prior to the date listed on the bottle. Keep in mind that sunscreen should be used generously and frequently.” If used correctly, a bottle of sunscreen should be used before the end of summer.

Myth: “I need sun to get vitamin D.”
This is perhaps one of the most common misconceptions.

Dr. Kamal Chantal of Ridgeview Dermatology explains, “You do not need sun to get the vitamin D your body needs. You can get all the vitamin D you need through your diet or a vitamin D supplement negating the need for unprotected sun exposure. In fact, many people who are exposed to a tremendous amount of sunlight, such as surfers in Hawaii, have been proven in medical studies to be vitamin D deficient.”

Myth: “The chemicals in sunscreen are more dangerous than sunburn.”
The FDA regulates sunscreen ingredients and holds them to the same standard as any other over-the-counter drug. “The American Academy of Dermatology strongly emphasizes the need to wear sunscreen,” says Dr. Carlton. “Just because the internet says sunscreen isn’t safe doesn’t mean that it’s true.”

Myth: “I only need sunscreen when it’s sunny.”
“Forty to 80 percent of UV rays penetrate clouds,” says Dr. Carlton, meaning you are still very likely to get burnt under cloud cover. Continue to follow the same guidelines for sunscreen application that you would on a bright, sunny day.

By Leah Jones

A new partnership focuses on fitness and wellness for new moms

I’m lying on a yoga mat, adjusting the placement of my hips and feet for the Pilates class that’s about to start. Andrea Neiman, the class instructor, comes over and gently rolls my shoulders backward to correct my posture. Before the class, Andrea covers variations for each of us—all women who have given birth in the last year or two—so that our movements are safe and effective whether we experienced a vaginal or cesarean birth.

The class is calm, slow, and just what I need after four pregnancies pushed my body to its limits. I created life, but in doing so, my body literally readjusted my skeletal structure, stretched my skin and left curves in new places (hello, underarms!?).

Ask any woman—regardless of the number of hours in labor/pushing or whether the c-section was emergency or planned—and she will tell you the ways in which her body was never the same.

Physically, women who have vaginal births can experience incontinence, discomfort during intercourse, abdominal muscle separation or other issues. For those who experienced a c-section, recovery can be lengthened and painful. For example, my best friend always kept a pillow nearby because clutching it to her abdomen was the only way to ease the pain and discomfort that sneezing or laughing would cause her healing incision.

Besides basic bodily functions, the postpartum weeks and months can come with depression or anxiety, and often mean lingering and sometimes surprising body and self-image issues. While mental health concerns should be treated by a trained professional, nurturing a healthy body can go a long way to ease some of the mood disorders postpartum women can experience.

To respond to the needs of local mothers, The Motherhood Collective, in collaboration with Lynchburg Parks and Recreation, has rolled out a new series of community classes and activities for new and expecting mothers. Mothers, like me, who just need a little help getting back on track.

My Story
I’m going to just put it all out there—after four vaginal births, my pelvic floor needs some serious help. Following my third pregnancy, I experienced what I now know was “urge incontinence,” meaning that it wasn’t a problem if I sneezed or laughed (unlike several friends, who leaked at every sneeze). Instead, if I felt the urge, my muscles would fail to hold it in before I could walk through the kitchen to my bathroom—obviously, this was not only humiliating but highly inconvenient.

I was embarrassed, but I brought it up with my provider, who pointed me in the direction of a pelvic health physical therapist, and she told me the muscles supporting my bladder were actually working too hard and clenching all the time, and gave me exercises to help calm them.

After my first child, the baby weight came off quickly with nursing and light exercise, so I was surprised when I ballooned after my second pregnancy. Life circumstances piled on more anxiety, and I turned to food for comfort more often than not. Needless to say, that number on the scale never came back down. I know I am the steward of my body, but a full-time job and growing family meant my own fitness and well-being took a backseat.

But eventually, I knew enough was enough: I couldn’t keep putting everyone and everything else first. I had already attended some of The Motherhood Collective’s conversation cafés and playgroups, so when I heard about their new wellness classes, I decided to finally prioritize my health and give it a try.

Postpartum Core Connections
Back in the Pilates class, called Postpartum Core Connections, Andrea walks us through gentle stretches, and builds up to light, repetitive toning exercises. She stresses this is not a traditional Pilates class, but a hybrid based on her training and the specific needs of the postpartum women she teaches.

For example, when working with a woman who has experienced a vaginal birth, Andrea focuses on strengthening the pelvic floor and bringing the hips and pelvis back to a new “normal” resting posture. For mothers who experienced a c-section, she will help gently strengthen the abdomen, which may still be recovering from major surgery.

Lauren Barnes, executive director of The Motherhood Collective, explains that the choice to expand into wellness was obvious when the organization began planning their 2017 programming calendar.

“We looked for gaps in ways we were serving women,” says Barnes. “We saw severe disparities specifically regarding women’s pelvic floor health and other muscular post-birth issues.”

She says research shows 1 in 4 women experience post-birth pelvic floor or abdominal injuries.

“We saw that women were physically not doing well, and we partnered with excellent instructors and Parks & Rec to offer this class to truly nurture the mother to grow the child,” she explains, referring to the organization’s mission statement.

Aside from helping women physically, the partnership also reduces the financial barrier by making the classes much more affordable than what they would cost at private practices. The entire six-week Pilates class is just $18 for city residents.

Mamas on the Move
Also offered through this collaboration is Mamas on the Move, a free, regularly scheduled stroller walk at local parks, so new parents can meet for a casual workout that’s gentle and social, while still getting women moving.

First-time mother Courtney Sinha, 35, is a social worker in Lynchburg who’s been attending the Mamas on the Move stroller walks even before she was pregnant. As she planned to conceive, she says, “I needed to lose weight and I did that by walking. I kept motivated by thinking that one of these days I would have a baby, and we could go walking together.”

Courtney now attends every session with her wife, Kim, and newborn baby Nora. Like many working mothers in the group, the Saturday option was perfect as she headed back after maternity leave. Even if she doesn’t want to get out of bed, she says, “The baby wakes up early so there’s really no sleeping in.”

While it’s advertised as a stroller walk, many parents bring an infant carrier to walk with their babies close to them.

Healthy Mama Self-Care Series
The self-care series launched because Barnes says women were not taking time for themselves. “So we thought… why not make a time? It will be on their calendar.”

The five-class course leads women through a different healthy living topic each week, and then at the end of each session there are
30 minutes of silence and candlelight. “Watching women come out of there, it’s like they’re coming out of a spa. It’s amazing,” says Barnes. “We love nothing more than helping to create outlets for community that also cultivate healthy habits or positive self-care.”

And the community agrees: the first round of new programming this past spring sold out, and more programs are being added. “It’s been an overwhelming response.”

As far as my own journey goes, the Pilates class is just a small piece in what I hope will be a lifelong practice of caring for myself in my role as mother and provider for my family. During the whirlwind of the preschool years I will have to be diligent about my own wellness, but my mind and body deserve it. And I believe that my kids will reap the benefits (because they can already tell you that a stressed-out mama is no fun!).

For now, you can find me on a yoga mat somewhere, breathing in and out, learning to love and care for this new version of the body I’m in—and thankfully, it’s only getting stronger with each Pilates leg lift.

By Meridith De Avila Khan

Local programs aim to cut child drowning statistics

Every day in the United States three children die from drowning. For 5 to 14 year olds, drowning is the second-leading cause of death.

While water recreation is a staple of summer fun, it is also important to keep the cold, hard facts in mind, remaining vigilant as good parents and neighbors in our communities as we lounge around pools, beaches and boats. Because shocking as it may seem, the reality is that 60 percent of drownings occur under adult supervision and 10 percent of victims drown within 10 feet of safety.

As the last full month before summer, it is fitting that May is National Water Safety Month, serving as a gateway, of sorts, to the waves of cooling-off activities to come.

In our community, organizations are actively working to minimize the risks of drownings by increasing awareness and offering training to those who need it the most.

Simple as it may be, the number one method for drowning prevention, according to the Virginia Department of Health, is teaching people how to swim.
Josh Gravette, Association Aquatics Director for YMCA of Central Virginia, explained that although the Y has been teaching people to swim for more than 100 years, it recently restructured its curriculum to be simpler and more heavily focused on life-saving skills. The program is called SAW—Safety Around Water.

“It is basically a simpler, more systematic approach to teaching swim lessons and water safety,” Gravette said. “It centers around a few key skills. [For example], a lot of this program focuses on floating.”

SAW trains beginners to be able to alternate swimming and floating to conserve energy (swim-float-swim), or to reach the edge quickly if they fall into a pool (jump-push-turn and grab), as well as exiting techniques, how to throw lifelines to others (reach-assist) and, by the end, ensures they can swim at least 15 yards.

Statistically, drownings disproportionately affect minorities. Socioeconomic status (a high percentage of minority children live in poverty—38 percent of Latino children six and under and almost 46 percent of black children in the same age range, according to The State of Working America) tends to correlate with access to pools, as well as the likelihood that one’s parents can swim.

The area YMCA is actively working to break this cycle through its Lynchburg Swim Initiative.

“This is definitely a great program, making a big impact in the community,” Gravette said.

Second graders who are on free or reduced lunch are picked up from school free of charge for eight one-hour swim lessons (using the SAW curriculum). They also are given a snack and a ride to their home. After completing the program, the children and their families are given a free three-month membership to the Y.

In each group, Gravette said, there are usually only a few who already know how to swim and that for many it is their first time in a pool.

“I can’t tell you how many kids have completed the lessons and said, ‘I’m going to teach my dad (or) mom how to swim,’” he said. “This allows the parents to see what their children have accomplished and the children to continue working on their skills.

A lot of these kids do not have the best home life so that gives them a sense of structure and helps them build that confidence, doing something they have never done.”

Over the summer, any children in Lynchburg’s Summer Learning Loss program will be given SAW swim lessons twice a week, in addition to mathematics and reading education, two meals and other activities. This will give another 200 students an opportunity to learn life-saving skills.

Additionally, the local Y has received a $10,500 grant to provide free swim lessons to 175 children this summer, which will allow the organization to partner with other local clubs and nonprofits to bring children in.

Miller Park Pool also takes steps to remove hurdles preventing children from learning about water safety. Lynchburg Parks & Recreation, which manages the pool, uses the American Red Cross for its swim curriculum, which Parks & Rec Athletics and Aquatics Director Trevor Freitas calls “the best of the best.” Children on any sort of government assistance can take lessons for half price.

All summer camps affiliated with the department have a Meet the Lifeguard Day where they learn about water safety in the Miller Center auditorium before taking a swim assessment. Each child’s skill level is shared with the parents.

Both the YMCA and Parks & Rec, with help from the Lynchburg Fire Department, have a Water Safety Day to educate children and parents. This includes training on how to properly secure a U.S. Coast Guard life jacket, reaching assist and more.

As a community resource, Freitas believes Miller Park Pool is strategically located near many areas where children might not otherwise have access to a pool.

“I believe Miller Park Pool is an awesome resource for everyone in the community in the summer,” Freitas said.

The pool also goes above and beyond in its water safety, ensuring it has the best lifeguards possible. They spend two hours each Saturday practicing a skill, working on team building and fitness, and swimming 200-300 meters.

Freitas noted that many of the lifeguards learned to swim at the pool and are now able to serve as role models to their peers. There is even a junior lifeguards program to train children interested who are not old enough (age 15) to become a lifeguard yet.

“A number of lifeguards who used to be kids that just came to the pool have now developed relationships and skills and are now earning money and are able to be positive influences on kids in similar situations that they were in,” Freitas said.

One lifeguard at Miller Park Pool was once a child who could not swim. He now has two saves, one of which was a serious, life-threatening situation, in the very pool in which he learned to swim.

Gravette strongly recommends that pools conduct swim testing. As a parting piece of advice, he reiterated that 60 percent of child drownings occur under adult supervision, and noted that awareness is a key component to water safety. He says it can be easy for parents to get distracted—especially by their smartphones. And wants parents to know that even children who can swim can be injured or be at risk of drowning.

“Anything can happen in the water.”

For more information on local water safety programming, visit:
• YMCACVA.org
• LynchburgParksAndRec.com/Miller-Park-Pool