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-{- El_/ FRIDAY >> DECEMBER 2, 2016 >> THE GRIDLEY HERALD Question or comments? Contact Edito[ Lisa Van De Hey at Ivandehey@gridleyherald.com BOOK PICK Nhat Have We Done: The Moral Injury of Our Longest Wan" bl Da ! Wood Most Americans are now familiar with Post Traumatic Stress Disorder and its preva- lence among troops. In this book, Wood examines the more pervasive yet less understood experience of those we send to war: moral injury, the violation of our fundamental values of right and wrong. - Little, Brown and Company TIP OF THE WEEN NEW RESEARCH KIDS' HEALTH + BRANDPOINT Simple changes for heart health If you want to improve your heart health, science tells us that making simple lifestyle changes can make a huge difference. Don't chase diet fads: Stick with a Mediterranean- based diet, which is based on simple, whole, healthy foods like fruits, vegeta- bles, beans, nuts, olive oil and fish. The upside is the Mediterranean diet checks off many boxes in terms of achieving better health. It promotes heart and brain health, weight loss, cancer prevention, and diabetes prevention and control. Get more exercise: The Surgeon General rec- ommends 2.5 hours of moderate intensity each week for good heart health. That's just over 20 minutes a day. Find a fiend: Seeking companionship, whether it's through an outing with a friend, joining a club or attending a family member's school function, can add up to good heart health. Without commu- nity and companionship, depression is,more likely to set in, which is linked to higher rates of heart disease. informed: Consult with .your doctor so you can make that targeted plan to improve your health. In addition to knowing your blood sugar, blood pressure, weight and cho- lesterol, consider adding vascular screening, which looks for fatty buildup in the arteries. - Bran@oint/Life Line Screening Medical cannabis could help addicts Reviewing all studies of medical cannabis and mental health, as well as reviews on non-medical cannabis use, research- ers at the University of British Columbia Okanagan found that more people are using cannabis as a way to reduce the use of opioid pain medication and alco- hol. The review also found that cannabis might also help with the symptoms of depression, post-traumatic stress disorder and social anxiety. - More Content Now C-section could raise obesity risk More than 32 percent of all babies are born via Cesarean section, but this method could raise the risk for obesity in children later on. According to a study conducted by the Johns Hopkins Bloomberg School of Public Health, babies delivered through q-section have a 40 percent greater risk of becoming over- weight or obese by the age of 7 compared to those who were delivered vaginally. Babies pick up beneficial microbes from their mother when they pass through the birth canal and the study's researchers say these microbes could help protect a child against obesity. - More Content Now ROBERT DIBRELL I GATEHOUSE MEDIA Experts say cooler temperatures may help provide optimal sleep By Kaitlin Foche ato More Content Now veryone turns off the lights before going to sleep, but some experts suggest you might want to turn down the thermostat as well. Cool nights, they say, make for good sleep. Ierry Siegel, a professor of psychiatry at the University of California-Los Angeles, was lead researcher of a study that monitored the sleep patterns of three groups whose living conditions are similar to those of our evolutionary ancestors. The individuals monitored in the study live in Tanza- nia, Namibia and Bolivia in natural environments with temperatures that follow a 24-hour cycle, Siegel said. Most of us, with heated and air-conditioned cars, offices and homes, he said, don't experience natural cycles .of warm and cool. "We are sort of divorced from the normal temperature cycle," Siegel said. This makes it even harder to study temperature, he added, compared with the hundreds of studies done on the effects that light has on a person's sleep. Siegel said sunrise is actually the coolest part of the day. Once the sun rises, temperatures typically rise before reaching a peak at some point. And as the sun sets, temperatures drop until the next sunrise. "None of them - not even one of them - went to sleep at sunset," Siegel said of the 94 people inthe study. In fact, on average, study participants went to bed a little over three hours past sunset. They also typically rose before sunrise. This suggested to Siegel and his team that neither sunrise nor sunset is tightly synced to sleep. "What we know, under natural conditions, humans sleep at the coldest parts of the day," he said. Furthermore, their sleep was uninterrupted. And they also slept an additional hour during the winter. Dr. lames Fniop, a Columbus, Ohio-area sleep special- ist, said research has shown that 65 degrees might be an optimal temperature for sleep. However, we all have personal preferences. The main objective is to make sure it is cooler at night, he said. Turning the thermostat down is one way. So is drink- hag a glass of warm milk or a cup of non-caffeinated tea. Although both might warm you up at first, the body eventually will drop its core temperature. "When you warmup the body, you warm up the exte- rior first," Fulop said. As your skin heats up from a hot drink or after a warm bath, your blood vessels vasodllate, or open wi.'der, allow- Lug heat to escape. Making one of these options part of a calming, bedtime routine can go a long way to helping you fall asleep, Fulop said. Will anyone turn their thermostat to 65 when they tuck in for bed? "Lowest I'll go is 72 degrees," said Melody Blakely, 37, of Pickerington, Ohio, adding that ceiling fans help a little. Casey Getha, 22, of Clintonville, Ohio, said 65 degrees sounds about right, adding that he sleeps with the win- dows open, even in the winter time. - Kaitlin Fochesato writes for The Columbus (Ohio) Dis- patch. She can be reached at kfochesato@dispatch.com. "What we know, under natural conditions, humans sleep at the coldest parts of the day." Jerry Siegel, a professor of psychiatry at the IJniversity of California-Los Angeles Keep shopping ACA repeal may take awhile By Micbelle Andrews Kaiser Health News president-elect Donald Tromp has promised that he'll ask Congress to repeal the Affordable Care Act on Day One of his administration. If you're shopping for coverage on the health insurance mar - ketplace, should you even bother signing up? While it's impossible to know exactly what changes are coming to the individual market and how soon they'll arrive, one thing is virtu- ally certain: Nothing will happen immediately. Here are answers to questions you may have. Q. How soon after Trump takes office could my marketplace eover- ageebzmge7 It's unlfkely that much, if anything, will change in 2017. It s a complex process to alter a law as complicated as the ACA," said Sara Rosen- bantu, a professor of health law and policy at George Washington University. It seems unlikely that con- gressional Republicans could force through a repeal of the law since Demo- crats have enough votes to sustain a fihqmster blocking that move. So Congress might opt to use a budget procedure, called "rec- onciliation," that allows revenue-rehted changes, such as eliminating the premium tax credits, with simple majority votes. Yet even that process could take months. "It winlikely be lanum3r 2019 before any new pro- gram would be completely in place, said Robert Leszewski, a health care industry consultant and long-time critic of the law. The current open enroll- ment period runs through ]annary 2o17. Shop for a plan, use it and don't focus on what Congress may do several months from now, Rosenbaurn advised. Q. Will my subsidy end next year if the new administration repeals or clmnges the health lawt Probably not. Mike Pence, the vice president- elect, said on the campaign trail that any changes allow time for consunlers receiving premium subsi- dies to adjust. Timothy Jost, an emeritus professor at Washington and Lee University School of Lawin Virginia who is an expert onthe health law, also predicts a reasonable transition period. Congress and the new administration are "not eager to have a bunch of angry, uninsured voters," lost said. Theoretical conversa- tions about changing the health law are one thing, but "I think that Congress may be less willing to just wipe the subsidies out if alot of people are using them," Rosenbanm said. More than 9 million people receive subsidies on the marketplace, according to the federal Department of Health and Human Services. Q. Can my insurer drop out once the new admin- istration takes over, even ifthe hw hasn't been repealedr No, insurers are gener- ally locked in contractually for 2027, according to experts. But 2018 couldbe a whole different story, said Laszewski. Many insurers are already losing money on their mar - ketplace offerings. If they know that the health insur- ance marketplaces are being eliminated and rephced by something else in 2019, why would they stick with a sinking ship ? "The Trump adminis- tration could be left with a situation where Obamacare is still alive, the subsidies are still alive, but not the insurers," said Laszewsld. To prevent that, the Trump administration might have to subsidize insurers' losses during a 2018 transition year, he said. Q. My state ex33mak Medicaid to adults with incomes up to 138 percent of the federal poverty level (about $1b,OOO). Is that going to endifObamaeareis repealed? It may. Trump has advo- cated giving block grants to finance the entire Medicaid program on the theory that it provides an incentive for states to make their pro - grams more cost-effective. But that strategy could threaten the coverage of millions of Americans ff the block grants don't keep pace with costs, lost said.