The MONTHLY Smile
IN HONOR OF NATIONAL SIBLINGS DAY
How My Older Sisters Have Positively Affected My Life I looked at my calendar the other morning and noticed that on April 10, there is a little-known but important holiday called National Siblings Day. Having grown up with siblings, I know how valuable these relationships are, so I was excited to see there is a day solely dedicated to celebrating them. The other instance came just this year, when Shawna got married! In the
months leading up to her wedding day, the three of us were able to spend a lot of quality time together. It was almost as if we traveled back to our childhoods and resumed being those three young girls who shared the same room, staying up late giggling and talking. We had her bridal shower in February and her bachelorette party and wedding in March. It’s been
I have two sisters: Shawna, who is five years older than me, and Christy, who is three years older. There is a reputation that goes along with being the baby of the family, and in my household, I definitely reaped some benefits from being born last. Since my parents already had experience raising two little girls, they knew what they were doing by the time I came around. Because of that, I never had to be the first to go through anything. It also meant that I always had someone to turn to for advice, encouragement, or support. From answering smaller questions like which dress I should wear to a dance to bigger ones like how to apply for college, my sisters functioned as my live-in mentors and friends. I can’t imagine growing up without them.
While their mentorship was unwavering, there are two specific instances that stick out in my memory. One of them occurred on my first day of school. We had just moved to Georgia. I was heading into kindergarten, Christy was
“From answering smaller questions like which dress I should wear to a dance to bigger ones like how to apply for college, my sisters functioned as my live-in mentors and friends.”
Dr. Jamie with her sisters, Shawna and Christy.
an extremely special year for Shawna, and the experiences the three of us have shared during the planning process demonstrate that no matter how much time has passed, our friendships have remained the same. We will always rally behind one another, regardless of the situation. In the end, I’m so grateful to have had the opportunity to grow up with siblings. While there was certainly a mixture of closeness and proverbial sibling arguments, Shawna and Christy paved a great path for me. If you have siblings or even close friends who function as stand-in sisters or brothers for you, I encourage you to find a nice gesture to show your appreciation for them this month. I know I will!
entering third grade, and Shawna was beginning fifth. Starting school for the first time while navigating a new town and friend group, I was hesitant to get on the bus. But with my sisters there, I felt much more confident. They sat with me on the way to school, and Shawna walked me to my classroom every day to make sure I was okay. Without their support, I may not have had the courage to take that first step.
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Traveling has many social and educational benefits, but some people have hesitations that prevent them from jetting off on new adventures. Below are three debunked travel myths to give you some ease as you plan your summer vacation! MYTH: VACATIONS ARE EXPENSIVE. Fact: You can travel anywhere on a budget. Tracking flights to score the best deal, setting spending limits, and packing meals are a few ways to save money. Hostels and Airbnbs are great alternatives to spendy hotel stays. Additionally, you don’t have to cross the country to have a great trip. Every state has museums, unique roadside attractions, historical sites, and a booming nightlife. When you know your price limit and what you want to do, traveling can be a fun and inexpensive venture. MYTH: TRAVELING IS DANGEROUS. Fact: If you’re smart about what you do and where you go, traveling can be safe. Go with your gut and only stay somewhere that is approved by travel guides. Visit places you feel comfortable in, and do your research by reading travel blogs, websites, and books to find places that have been vetted by others. Traveling in groups can also be a great way to lower your risk of danger. As long as you plan ahead, you will have a safe trip. Paris on a Budget?
MYTH: JET LAG IS CAUSED BY A LACK OF SLEEP. Fact: While jet lag can make you sleepy, it’s
actually caused by a disruption in your
circadian rhythm. Our bodies are cyclical, and the circadian rhythm is set by both a natural need for your
body to reset and outside forces, such as your job, time zone, and diet. Travel can disrupt this rhythm and routine, which leaves you lethargic during and after your vacation. Stick to water before and during your flight and stay physically active. These are great ways to fight jet lag and get back into your normal rhythm.. Don’t let these travel myths keep you from seeing the world. Set a budget, go with your gut, and prepare for a shifting rhythm to make your next adventure the best one yet.
THEWORLD’S FIRST DENTAL HYGIENIST
Where Did It All Begin?
While many dental offices are named after the dentist, most will tell you that their hygienists are an essential part of their practice. In fact, patients often build the best relationships with their hygienists due to the frequency of their cleanings. Despite the
despised the title “dental nurse,” so he dubbed Newman the world’s first “dental hygienist.”
By 1910, the Ohio College of Dental Surgery began offering a course for dental hygienists. Unfortunately, many of the existing dentists in the state strongly opposed the formal training school, so even though they had completed their coursework, hygienists struggled to find clinics where they could practice. While the school did eventually close a couple of years later, Fones continued training on his own. In the end, he trained 97 dental hygiene students, all of whom were finally licensed and allowed to practice. Fast-forward a century, and today’s hygienists can offer patients more treatment than the first “dental nurses” probably ever thought possible. They carry out their own minor procedures, including polishing and stain and tartar removal, and they can also conduct inspections to update the dentist about any upcoming issues. Many of them can also carry out the preliminary work for fitting braces or take molds of teeth before reconstructive surgery is performed. In all, both dentists and patients are fortunate that dental hygienists have taken such huge strides in their field over the past 100 years. Next time you see your hygienist, be sure to give them a big thanks for all they do!
significant role they play in modern practices, a lot of people might be surprised to learn that, compared to dentistry's beginnings, the induction of hygienists into the industry is relatively recent. “Dental nurses,” as they were known at the time, began to provide prophylaxis treatment as a means to prevent disease in the late 1880s. Then, in 1906, an Ohio dentist named Alfred C. Fones trained his assistant, Irene Newman, to act as an apprentice so she could scale and polish his patients’ teeth. Interestingly, Fones openly
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ONE LITTLE PILL THAT CAN DO YOUR BODY GOOD The Many Wonders of Omega- 3 s
Because fish oil is said to improve everything from heart health to chronic dry eye, it may sound a bit like, well, snake oil. But this brilliant little supplement packs a big punch, especially for older adults.
cognitive recovery in extremely elderly subjects who already suffer from dementia, evidence indicates that taking fish oil on a regular basis may prevent or postpone the onset of cognitive decline. Omega-3 consumption may also improve the quality of life for individuals suffering from depression or anxiety at any age.
HEART HEALTH BENEFITS The omega-3 fatty acids docosahexaenoic acid (DHA) and
eicosapentaenoic acid (EPA) have been shown to support heart health in multiple ways. The Mayo Clinic cites research suggesting that higher levels of EPA are associated with a reduced risk of congestive heart failure in older adults. Studies also report that people with moderate to severe hypertension typically see a positive effect on their blood pressure if they regularly take omega-3s. JOINT AND EYE BENEFITS Omega-3 fatty acids can reduce pain, stiffness, and swelling associated with osteoarthritis and other joint disorders by lubricating the joints and acting as an anti-inflammatory. As we age, our ability to produce tears diminishes. Fish oil’s lubricating and anti-inflammatory properties also make it a great treatment for and defense against chronic dry eye. COGNITIVE FUNCTION BENEFITS Several studies have concluded that regularly consuming omega-3 fatty acids can help maintain cognitive function. While research shows no
WHICH OMEGA-3 SUPPLEMENT IS RIGHT FOR ME? If you eat fatty fish several times a week every week, you may already get enough omega-3s, but it can be difficult to get a therapeutic dose of fish oil from food alone on a regular basis. A fish oil supplement can provide additional fatty acids. Look for an ingredient list that specifically shows EPA and DHA; some brands use misleading labeling that only shows the total amount of fish oil rather than the actual omega-3s. Recommendations vary, but most sources indicate that a dosage of 1,000–2,000 milligrams (1–2 grams) of combined EPA and DHA provides benefits. If the smell or “fish burps” bother you, choose enteric-coated capsules, which dissolve in the small intestine rather than the stomach. Omega-3 caps also come in vegan options sourced from seaweed and algae.
TAKE A BREAK
EASY BACON AND SPINACH STIR-FRY
• 3 slices bacon • 3 cloves garlic, coarsely chopped • 2 bunches spinach • 1 teaspoon crushed red pepper • Salt and black pepper, to taste
Instructions 1. Heat a large skillet to medium. 2. While skillet is warming, cut bacon into squares. 3. Cook bacon until fat is rendered and bacon is almost to your desired doneness. If desired, you can remove bacon fat from skillet and replace with 1 tablespoon oil. However, keeping the fat is recommended for flavor. 4. Add garlic and cook for 1–2 minutes. 5. Add spinach and crushed red pepper and stir-fry for 10 minutes. 6. Season with salt and pepper, and serve.
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The Many Wonders of Omega-3s page 3 Easy Bacon and Spinach Stir-Fry page 3 Use Cues to Create a Running Habit page 4 Inside
A Celebration of National Siblings Day page 1 3 Travel Myths Debunked page 2 Who Was the World’s First Dental Hygienist? page 2
RUNNING: A LOVE STORY Use Cues to Create a Running Habit
Since the ‘70s, devotees have referred to the elusive rush of euphoria they feel during and right after a run as a “runner’s high.” Your friend who claims to “love” running despite how exhausted she looks at the finish line of her 10K might be experiencing the effects of this phenomenon. This post-workout boost has long been linked to a rush of endorphins entering the brain, but a recent study from researchers in Germany suggests that a more likely cause is an increased production of serotonin and other feel-good neurotransmitters. Because of these physiological effects, running may help to improve your body’s ability to stand up to stress while also making you feel good. For seasoned runners, that sweet call of serotonin might be enough to lace up their sneakers week after week, but the rest of us might need a little more convincing. Research into the psychology of habit formation, which has allowed companies like Procter & Gamble to make millions, has found that habits are often linked to a specific cue. Calling on the insight of psychologists, marketing campaigns have used this tactic to sell products like Febreze, and you can use some of the same techniques to adopt a running habit. Most cues fall into one of four categories: temporal (linked to a specific location or time of day), action-based (one of a series of actions), emotional (linked to a mood or emotion), or social (linked to a
particular group of people). So if you want to create a running habit, develop prompts that will cue you to engage in it. For example, you can use temporal cues to make a habit of running every day after work, or you can make it a necessary step in your routine: Wake up, brush teeth, coffee, run, shower. Documenting how you feel after a run will help your mind link the good feelings it gives you to the action, which will then cue the habit. Next time your drinking buddies suggest happy hour, suggest a run instead. Maybe they’ll even pick up the habit.
Go on now. Let running sweep you off your feet!
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