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FALL 2007 New Year, NEW Y O U A 12-Month Journey to a Healthier You 2009 Inside a New Year, New You Inside you’ll find helpful tips for your well-being for each month of the year! January: An extreme menu makeover and a new you checklist February: March: Ways to be heart smart and small steps for a healthy ticker Prevent diabetes and the seven risk factors to know April: Kids health made fun and a tasty snack that packs in the veggies May: Learn to banish back pain and strengthen your bones June: Be a healthy man and find tips for well-rounded exercises July: Culinary tips to fight cancer and three daily steps to avoid the disease August: Age with grace and six skin care tips September: Soothe stress and sleep tips for a healthy mind October: Healthy lungs for kids and adults and a 5K for health November: Aging and four foods for brainpower December: A plan for your future and how you can help the TRMC Foundation 2009 3 y r a u Jan Extreme Menu Makeover You’re ready to start 2009 with a bang—and one of your biggest goals is to transform your so-so diet into a dynamic eating strategy that will give you more energy and better overall health while making your taste buds tingle. You might be surprised to learn that healthy eating, particularly “super foods” that offer both tantalizing taste and serious nutritional value, can have an amazing impact on your body. Your Guide to Super Foods Here are some foods you should consider including in your 2009 diet: • Beans—Is there a better way to spice up a salad than to add these flavorful ingredients? In addition to the taste, you’ll be getting a major dose of fiber, which can lower your blood pressure and help regulate blood sugar levels. • Blueberries—These bright and delicious berries pack a powerful antioxidant punch. Also high in vitamin C and potassium, blueberries can lower inflammation and cut your risk of heart disease. Eat them any way you want—fresh or frozen. • Dark chocolate—And you thought you couldn’t have sweets! While eating large quantities of any dessert is not recommended, chocolate pieces with 60 percent or more cocoa can give you an antioxidant boost. • Fish—Want to include omega-3 fatty acids in your diet? No one would blame you—they may reduce your risk of Alzheimer’s disease, heart disease, and arthritis. Look for salmon, herring, and other fatty, cold-water fish. As an added bonus, fish contain monounsaturated fats, which can help lower your cholesterol level. • Milk and yogurt—Low-fat and fat-free dairy products do more than just lower your risk of osteoporosis. You might be surprised to learn that a diet with plenty of calcium may help you lose those extra pounds you gained over the holidays, too. • Soy milk—Be adventurous this year and try one of several flavorful varieties of soy milk, or try cooking a meal with tofu instead of meat. Soy has a cholesterol-lowering property, meaning that a diet high in soy may help lower your risk for heart disease. • Tea—Why not skip your morning coffee one or two days a week? If you replace your morning latte with a steaming mug of green, white, or black tea, you’ll be getting a hearty dose of antioxidants. 4 The Lowdown on Diet Plans Fad diets are everywhere today. However, some of the more popular plans, including the Atkins Diet and the South Beach Diet, put serious restrictions on the dieter. For instance: • The Atkins Diet severely limits the amount of carbohydrates eaten during the course of a day. • The South Beach Diet asks dieters to limit both fats and carbohydrates. Are either of these plans your weight-loss solution? The Truth You might be surprised to learn that one of the best strategies for healthy eating doesn’t involve leaving out certain foods, adding others, or avoiding sugar. Your body needs appropriate amounts of each food group to function optimally. Check out the Food Guide Pyramid at www.mypyramid.gov, and plan your meals using servings from each group. The best way to control your weight this year is to eat in moderation. Most foods can be enjoyed guilt-free if you remember that a healthy serving of meat is usually about the size of a deck of cards and a serving of vegetables or fruit is similar in size to a baseball. Motivate Yourself Sometimes it can be difficult to get the motivation to work out. If you’re only responsible to yourself when working out, you may begin slacking off after a few weeks of dedication. However, if you take the time to sign up for classes at a gym or create an exercise schedule with a friend, you may be more motivated to reach your fitness goals. Exercising with a friend or in a group setting has social benefits, too. You’ll have the opportunity to get to know people better and share your fitness struggles and successes. New You Notes The New Yotu To-Do Lis e this month. fruit or vegetabl ✓ Tr y one new onth. se goal for the m ✓ Set one exerci for one week. ea er ything you t ev of t lis a ep ✓ Ke 5 y r a u r Feb Protect against PAD Do your legs cramp when you walk? You may be suffering from peripheral artery disease. Control your blood pressure. Lower your cholesterol. Exercise every day. You’re probably aware that doing these things can help you protect your heart from the nation’s leading killer, coronary artery disease (CAD). But did you know that they actually help more than just your heart? Peripheral artery disease (PAD) is a condition similar to CAD in which fatty deposits build up on the inner walls of blood vessels. Over time, this accumulation (called atherosclerosis) can cause the arteries to harden and narrow. This makes it difficult for blood to flow through the arteries, and may lead to a condition called ischemia in which your tissues do not get the blood and oxygen they need. Symptoms Most commonly, PAD affects the arteries that supply blood to the legs, but it also can affect the vessels leading to the arms, stomach, and kidneys. No matter where it is located, however, you may not notice PAD at first because, in its early stages, the disease often has no symptoms or symptoms are very mild. Only about 50 percent of people have PAD severe enough to cause intermittent claudication—the disease’s most common symptom. This condition causes patients to experience painful cramping in their hip, thigh, or calf muscles during activity that goes away with rest. Other symptoms of PAD may include: • change in the color of your legs • coldness in your lower leg or foot • leg numbness or weakness • poor nail growth and decreased hair growth on your feet and legs • sores on your toes, feet, or legs that won’t heal If you have leg pain or other PAD symptoms, don’t dismiss them as normal parts of aging. Early diagnosis and treatment of PAD can help preserve the health of your limbs as well as reduce your risk of heart disease, stroke, and other health problems. 6 Know Your Blood Type Do you know your blood type? Blood typing tests can be performed at your physician’s office or through easy, at-home tests. Blood types are categorized by markers called antigens on the surface of red blood cells. The most common antigens are ABO and Rh antigens. ABO antigens are important to know when you need a blood transfusion. If you receive a transfusion that has different antigens from yours, the antibodies in your blood will destroy the donor’s blood cells. This is called a transfusion reaction, and it occurs immediately when Smart Heart Steps AEDs, Hearts, and Diamonds ♥ Give blood or volunteer at a blood drive. ♥ Get your blood pressure checked. ♥ Find out your blood type. incompatible blood is transfused. Transfusion reactions can cause serious illness and, in rare cases, even death. Rh antigens are important for pregnant women. Rh incompatibility occurs when a woman who has Rh-negative blood becomes pregnant with a baby who has Rh-positive blood. If the mother’s blood mixes with the baby’s during pregnancy or delivery, the mother’s immune system may make antibodies that can destroy the baby’s red blood cells. Every year, more than 1 million people in the United States have a heart attack. That’s why Tift Regional Medical Center Foundation is proud to host the Hearts and Diamonds Gala to raise money for automatic external defibrillators (AEDs) and 12-lead electrocardiogram (EKG) monitors for the community, as well as to provide financial assistance to cardiac rehabilitation patients. “AEDs are portable devices that can help restore a patient’s normal heart rhythm when a heart attack occurs,” says Maranda Houston, Foundation director for TRMC. “During cardiac arrest, an AED is applied to the outside of the body. If the electrodes sense the heart has stopped beating, the machine can deliver a shock to the patient’s chest to restore the heartbeat.” The Hearts and Diamonds Gala is a black-tie optional event featuring a cocktail hour, heart-healthy dinner from local restaurants, live band, silent auction, and diamond giveaway. The event will take place February 7 from 7 p.m. to midnight at the UGA Tifton Campus Conference Center. Tickets are $125. New You Notes For more information about the Hearts and Diamonds Gala or to purchase tickets, call (229) 391-3310 or visit www.trmcf.com. 7 MARCH Pre-Diabetes Prevention If you are worried you might be at risk for pre-diabetes, rest assured that you can beat it. We’ll show you how. If you’ve paid close attention to the news over the past few years, chances are you’ve heard about the rise in diabetes diagnoses. Diabetes is a disease in which the body does not produce or properly use insulin—the hormone that converts the food you eat into the energy your body needs. More than 23.6 million Americans, or 7.8 percent of the population, have diabetes, and that number is continually growing. What you may not be not aware of, however, is prediabetes, which occurs when your blood sugar levels are higher than normal but not high enough to be classified as Type 2 diabetes. According to the American Diabetes Association, 57 million people in the United States have pre-diabetes. This places them at high risk for developing Type 2 diabetes, and recent research has shown that some of the long-term damage to the heart and circulatory system caused by diabetes may actually begin during pre-diabetes. Am I At Risk? Not surprisingly, pre-diabetes has many of the same risk factors as Type 2 diabetes. These include: • Age. The older you get, the greater your risk. 8 • Family history. The risk of pre-diabetes increases if a parent or sibling has Type 2 diabetes. • Gestational diabetes. If you developed diabetes while you were pregnant or gave birth to a baby weighing more than nine pounds, you are at an increased risk of developing pre-diabetes after your pregnancy. • High numbers. High blood pressure, cholesterol, or triglyceride levels can increase your risk. • Inactivity. The less active you are, the greater your risk of pre-diabetes. • Race. African Americans, Hispanics, Native Americans, and Asian Americans all have high rates of pre-diabetes. • Weight. Being overweight is a major risk factor for pre-diabetes. The more fatty tissue you have, the more resistant your cells are to insulin. The good news is that people can prevent the development of pre-diabetes simply by making positive lifestyle choices. Recent research has shown that just 30 minutes of exercise a day coupled with weight loss can help return your blood glucose levels to the normal range and greatly reduce your risk of developing pre-diabetes and diabetes. Support When You Need It Most A diagnosis of diabetes can be overwhelming at first. That’s why Tift Regional Medical Center is proud to offer diabetes education classes to help people with diabetes learn how to manage their condition effectively not just now, but for the long haul. “One of the most important things we can help with is correcting misconceptions people may have about diabetes care,” says Linda Moore, PhD, RD, certified diabetes educator and director of the Diabetes Learning Center at TRMC. “Diabetes is a progressive disease, and the changes a person makes initially to control their blood sugar levels may not work five or 10 years down the road. Through our program, however, we can provide patients with the tools they need to maintain healthy glucose levels and prevent long-term diabetes complications.” For dates, times, and locations of diabetes education classes or diabetes support groups at Tift Regional Medical Center, call (229) 353-6753 or visit the calendar of events at www.tiftregional.com. New You Notes Manage Your Risk Factors ✓ Have your blood sugar checked. ✓ Check your family history for diabetes. ✓ Next time you have dessert, try a sugar-free version. Take Control of Gestational Diabetes If you have never had diabetes but have high blood sugar levels during pregnancy, you may have gestational diabetes. Gestational diabetes typically disappears after pregnancy. However, because high blood sugar levels can hurt your baby, it is incredibly important to maintain control of diabetes while you are still pregnant. Fortunately, with the help of your physician and healthcare team, you can manage gestational diabetes and deliver a healthy baby. Treatment options often include making lifestyle changes, such as eating a specific meal plan and incorporating physical activity into your day. Daily blood glucose testing or insulin injections may be prescribed as well. By following your healthcare team’s instructions, you can have a healthy delivery and secure a healthy start for your baby. 9 April Fundamentals of Children’s Health In the United States, pediatric obesity rates are climbing at alarming speed and causing unprecedented levels of diabetes, hypertension, depression, and eating disorders among children. By incorporating physical activity into games and creating interesting, healthy snacks, parents can promote a healthy lifestyle while having fun with their kids. Over the last several years, rates of pediatric obesity have doubled for children ages 6 to 11 and tripled for adolescents, ages 12 to 19. Studies have cited several potential causes—naming everything from lack of activity to socioeconomic status. There are numerous health complications associated with pediatric obesity. Most notably, the number of children and teens with Type 2 diabetes is changing the landscape of adult health care and will likely affect this generation’s life expectancy. Some of the greatest gifts that parents can give their children are the tools necessary to maintain healthy habits. Teaching your child to make healthy choices and to lead an active lifestyle is an important first step toward disease prevention. Healthy Eating Healthy, well-balanced meals are integral to helping a child maintain an appropriate weight. Good food choices will not only help keep off excess pounds, but they also will give your child the necessary fuel to get through the day. Some basic principles of healthy eating encourage the inclusion of fiber, fruits, and vegetables and the limiting of fast foods and soda. Another important aspect of diet is portion control. Children should 10 not be served adult-sized portions and should learn to stop eating when they are full. While nutritional factors have played a role in the pediatric obesity epidemic, perhaps the bigger culprit is a lack of activity. Wii Like to Have Fun The American Academy of Pediatrics recommends that parents limit television to no more than two hours per day to encourage physical activity in their children. A possible exception to this rule would be the video gaming system, Nintendo® Wii TM. Combined with Wii Fit, Wii offers numerous video games that turn aerobic challenges into minigames. Games include yoga, hula hooping, jogging, boxing, golf, tennis, baseball, and bowling. If you don’t have a Wii, traditional games such as jumping rope, riding bikes, or playing capture the flag or touch football are also fun. Whether your child is overweight or at an ideal weight, healthy habits are fundamental for a happy, long life. Instilling good judgment and knowledge of nutrition and exercise will help all children reach their full potentials. To ﬁnd a pediatrician to meet your child’s health needs, visit www.tiftregional.com. Incredible Edible Veggie Bowls Ingredients: 1 green, yellow, or red bell pepper 1 bunch of celery 1 carrot, peeled 1 bunch of broccoli florets your child’s favorite salad dressing Directions: Boosting Your Child’s Self-Esteem Feelings of low self-esteem and depression can overwhelm children who are overweight or obese. Not only do some children feel that they just don’t belong, but they also are at an increased risk for being teased or bullied. Encourage your child to focus on his accomplishments and take pride in himself. Setting realistic, reachable goals, such as eating less fast food or playing outside for an hour each day, is a good way to raise self-esteem and make progress toward a healthier outlook. A visit with a pediatrician or child psychologist may also provide insight and guidance in helping your child reach his or her health goals. Cut the cleaned bell pepper in half horizontally and remove the ribs and seeds. Use the bottom half of the pepper as a bowl. Cut the other half into skinny slices. Cut the carrot and celery into skinny sticks about four inches long and the broccoli into bite-size pieces. Put a little salad dressing in the bottom of the pepper bowl and then put the cut veggies into the bowl. Nutritional Information: 93 calories, 3g protein, 1g fat, 22g carbohydrates, 4g fiber, 98mg sodium, 71mg calcium Source: www.kidshealth.org New You Notes Fun for You and the Kids ✔ Make Veggie Bowls (see recipe above) with your children. ✔ Bring hopscotch back, and play it with your child or all the neighborhood children. ✔ Replace junk food with healthy snacks, such as fresh or dried fruits, raw vegetables, or yogurt. 11 y a M BYPASSING Back Pain Nearly eight out of 10 Americans will experience back pain at some point in their lives. However, several ways to avoid common strains on the back are available. Save the Date! The origins of back pain can range from agerelated degenerative arthritis to more serious conditions such as aortic aneurysm. However, most people experiencing back soreness and spasms can attribute their pain to simple, everyday tasks. Back pain may result from carrying more than one bag on your shoulder, sitting at your desk for long periods of time, or even eating a poor diet. “Back pain most often occurs from strained muscles and ligaments, which are frequently caused by improper or heavy lifting,” says Melanie Peavy, MPT, RN, BSN, spine therapist and director of the TRMC Spine Therapy Center. “Although a muscle spasm can cause back pain, good posture, a balanced diet, regular exercise, and weight management can help prevent the spasm trigger altogether.” Getting Back on Track You can take steps to ease the pain. If you 12 are overweight, shed a few extra pounds. Excess weight increases pressure on the spine and can lead to structural damage, especially in the lower back. You can combat obesity with exercise and a hearthealthy diet full of fresh fish, vegetables, lean meats, and whole-grain products. Additionally, drinking plenty of water will help keep the disks between your vertebrae nourished, allowing you to remain pain-free. Beyond weight control, exercise can assist in the healing process if you have a back injury. When done in a controlled, gradual, and progressive manner, exercise distributes nutrients into the disc space and soft tissues to keep the discs, muscles, ligaments, and joints healthy. A regular exercise plan helps avoid stiffness and weakness, minimizes recurrences of low-back pain, and reduces the severity and duration of possible future episodes of low-back pain. Tift Regional Medical Center’s Fifth Annual Senior Seminar Event When: Thursday, May 14, from 10 a.m. to 2 p.m. Where: UGA Tifton Campus Conference Center Why: Listen to guest speakers discuss a variety of health topics, including joint replacement surgery and healthy eating. For more information, call (229) 353-6318. Registration is required. Strengthening Bones as You Age There is a never a timetable on strengthening your bones. Two things that can reduce your risk of osteoporosis—a bone disease that leads to an increased risk of fracture—are weight-bearing exercises and consumption of calcium and vitamin D. “In order for your body to correctly use calcium, vitamin D must be present,” says Melanie Peavy, MPT, RN, BSN, spine therapist on staff at Tift Regional Medical Center. “By consuming these minerals together, your bones will become stronger.” Follow these tips to reduce your risk of osteoporosis: • Perform weight-bearing exercises, such as weightlifting, brisk walking, jogging, hiking, and exercising on stair climbing or cross-country ski machines. • Take calcium and vitamin D supplements. • After menopause, talk to your physician about prescription osteoporosis medications to help combat additional bone loss. ions Simple Solut Back to a Better ening back-strength ✓ Add a few routine. your fitness exercises to pplement. ly calcium su ✓ Take a dai t properly. shoes that fi ✓ Shop for New You Notes Save Your Soles…and Back Wearing high heels, sneakers that are too small, or any other kind of ill-fitting shoe can damage the back. “The primary purpose of shoes is to protect your feet and prevent any kind of injury,” says Eric Massa, DPM, podiatrist on staff at Tift Regional Medical Center. “But in order to do so, they must fit well. Poorly fitting shoes—shoes that are too narrow, too short, or too large—can cause discomfort, injury, and even permanent deformity.” To prevent certain back problems, Dr. Massa recommends reserving shoes such as high heels for special occasions rather than wearing them every day. High heels can significantly affect your natural posture and spine—forcing the lower back to arch more than normal. “To find shoes that fit properly, shop for and try on shoes in the evening, as your feet tend to swell during the day,” says Dr. Massa. “Also, look for shoes with a toe box that does not squeeze your toes together.” 13 J une Attention Men: Steps to Stay Healthy Between oil changes, new brakes, and engine tune-ups, many men take better care of their cars than they do their own bodies. But keeping tabs on your health can help prevent health complications down the road, making visiting your physician on a regular basis essential for good health. Six issues play a part in helping you stay healthy. These include: staying tobacco free, being physically active, eating a healthy diet, maintaining a healthy weight, taking medications as prescribed by your primary care physician, and receiving recommended health screenings. The Screenings You Need A key to good health is forming a partnership with your primary care physician. Through this relationship, you can be aware of possible health threats and easily schedule these screenings to help you keep your health in check: • Bloodpressure—Have your blood pressure checked at least every two years after age 18. • Cholesterol—While screenings for this should begin around your 20th birthday, talk to your primary care physician about screening frequency. • Colorectalcancer—Every man should begin screening for this condition after age 50. Several screening options are available, so talk with your primary care physician to find the right one for you. • Diabetes—After age 45, begin testing for diabetes every three years. If you have risk factors such as a family history, however, your primary care physician may recommend earlier or more frequent screenings. • Obesity—Several body mass index calculators are available online. After determining your number, discuss appropriate eating plans with your physician. • Prostatecancer—An annual prostate-specific antigen (PSA) test is recommended for men over the age of 50. For those with a family history or other risk factors, screening may be needed earlier. • Skincancer—At age 20, you should do a monthly exam of your moles and undergo an annual exam by your doctor. None of these screenings are guarantees of good health, but if you take control of your own well-being, you’ll reap the rewards of being healthier this year. You may even have the extra energy to play an additional game of basketball on Saturday afternoon. To ﬁnd a physician to meet your needs, visit www.tiftregional.com. 14 Getting Fit Whether you lift weights at a 24-hour gym or schedule sessions with a personal trainer to make the most of your workout session, consider these hot fitness trends: •Strengthtraining—Kettlebells originated in Russia, and look like a cannonball with a handle. An alternative to traditional dumbbells, kettlebells can be incorporated in a variety of full body movements, combining strength training with cardio. •Coreexercises—The Bosu ball resembles a yoga ball with one flat side. By standing, squatting, or doing a variety of other moves on top, you can give your abdominal muscles an intense workout. •Mindandbody—For those who love cycling and yoga, Cy-Yo is a unique exercise routine that consists of 10 minutes of yoga for a warmup, followed by 40 minutes of intense cycling on a stationary bike, and then 10 minutes of yoga to cool down. New You Notes Man y h t l a He list Check r blood e you . ✓ Hav ure checked s ic pre s -specif rostate st to p a e v ✓ Ha en (PSA) te cancer. antig or prostate f ment screen ppoint r an a n a edule ian fo ✓ Sch your physic h . wit up l check annua Free Screenings at the Annual Men’s Event According to a survey by CNN, approximately one-third of men in the United States have not received a clinical checkup within the past year. Receiving yearly health screenings will help you identify possible medical conditions so that you can start treatment at the earliest stage possible. Tift Regional Medical Center knows that receiving health screenings can drastically improve your quality of life, which is why we are offering a variety of free screenings at the Annual Men’s Event in June. TRMC’s Annual Men’s Event will feature speakers, health screenings, and vendor booths from around the region. The event will be held on Saturday, June 27 from 9 a.m. to 12 p.m. at the UGA Tifton Campus Conference Center. To learn more about TRMC’s Men’s Event, call (229) 353-6318. Registration is not required. 15 Are You Using Enough Sunscreen? y l Ju Regardless of whether the temperature is 80 or 18 degrees outside, applying sunscreen daily is a proven way to prevent dangerous skin cancers. Remembering to put on sunscreen during the summer months is easy for most people—a quick slathering before running out the door to the pool is common practice. However, it’s just as important to use a broad-spectrum sunscreen to protect against harmful UVA and UVB rays every day, even if you don’t plan on seeing the sun. The American Academy of Dermatology recommends using products with a sun protection factor (SPF) of 15 or higher. To get the maximum results from your daily sunscreen regimen, apply your sunscreen at least 15 to 30 minutes before going outdoors. Also, apply your sunscreen liberally. You should be using at least one ounce—about a shot glass full—of sunscreen whenever you go outdoors. And remember to use a lip balm with an SPF of 15 or higher to keep your lips protected, too. Cancer-Fighting Cuisine You love to add raspberries and blueberries to your morning meal of low-fat yogurt and granola, but did you know that research shows these sweet berries may have powerful cancer prevention properties? Findings presented last year at the American Association for Cancer Research’s annual International Conference on Frontiers in Cancer Prevention Research reported success in using certain foods to fight cancer. Raspberries to the Rescue One study, which came out of Ohio State University, used a gel made from black raspberries as a possible method to prevent cancer in the mouth, which usually begins as precancerous lesions. The results of the study showed that using the gel on precancerous lesions prevented the growth of cancerous cells in two-thirds of the participants. The gel used in the study contained about 10 percent freeze-dried black raspberries. These dark berries are packed with antioxidants called anthocyanins, which can help prevent cancer. A Punch that Packs a Punch Researchers in Australia may be on to something—namely a commercially marketed drink called Blueberry Punch. This beverage, which 16 is made of blueberries, elderberries, red grapes, raspberries, and green tea, may actually prevent the growth of prostate cancer cells. The study, presented by a group from the University of Sydney, researched the impact of the drink on cancer cells. Within 72 hours, the mice used in cancer testing experienced a decrease in the size of cancer cells. Researchers credited the anti-inflammatory properties inherent in blueberries. Since the drink is available commercially throughout Australia, researchers suggested it could be a helpful supplement. Green Tea: A Miracle Drink? Other researchers reported a correlation between green tea and colon cancer prevention. A team at Rutgers University performed a study on mice and found that adding green tea extract to the animals’ diets greatly reduced not only the likelihood of cancer development, but also the size of tumors in those that did develop cancer. The study credits the polyphenols in green tea and encouraged people to consider adding the beverage to a healthy diet. New You Notes A Supportive Network of Care er c n a C m o r f lf se r u o Y t Protec ss of day, regardle y er ev en re nsc ✓ Apply su coverage. ure or cloud at er p m te e th a. p of green te ✓ Drink a cu gs you need ncer screenin ca at h w e in e month. ✓ Determ for later in th e on le u ed h and sc A cancer diagnosis can be frightening—even devastating. However, if you receive a cancer diagnosis, support groups are available to help you through treatment. Reasons to join a cancer support group include: • getting connected with people who can share tips to make treatments easier • learning how other cancer patients are coping with the emotional strain of the illness • establishing relationships to prevent going through your illness alone Tift Regional Medical Center hosts a monthly support group for cancer patients and their families and friends. Facilitated by an oncology social worker, the group discusses a wide variety of topics related to cancer and cancer care. The TRMC cancer support group meets the fourth Tuesday of the month at the TRMC Oncology Center. For more information, call (229) 386-1300. 17 August Aging Gracefully Aging is inevitable. However, how you age is up to you. Take time this month to begin combating the signs of aging. More than 2 million women undergo plastic surgery procedures each year. The major reason women voluntarily go under the knife—appearance. Yet, you can take steps to age gracefully while avoiding plastic surgery. Six Skin Rules The following six tips can help your skin look and feel great at any age: •Use sunscreen. The effects of the sun’s rays are the most common cause of skin aging. As a result, the American Academy of Dermatology recommends you wear at least a sun protection factor (SPF) of 15 every day to prevent fine lines, wrinkles, and cancer. 18 •Drink water. According to the Institute of Medicine, you should drink about nine cups of water daily, which will help moisturize your skin and prevent premature aging. •Eat healthfully. Consuming a high-fiber diet filled with fresh and unprocessed foods, including fruits, vegetables, and grains, will help your skin revitalize itself while your body receives muchneeded nutrients. •Tackle tobacco. Smoking can cause cancer in addition to premature wrinkles. •Move it. Exercise—moderate-intensity physical activity for at least 30 minutes five days a week— can help prevent serious health conditions, including heart disease and stroke. It can also boost blood flow to your skin, helping give you a healthy, fresh glow. •Invest in skin care products. Glycolic acid—a type of alpha hydroxy acid— decreases the build-up of dead skin cells and can help prevent the appearance of fine lines if used before the age of 30. Glycolic acid is used in chemical peels as well as other skin care products. A good skin care routine will also help slow down the aging process, so be sure to cleanse, moisturize, and exfoliate your skin at least twice a week. Must-Have Supplements New You Notes Nutritional supplements are vital to your health. The Journal of the American Medical Association recommends taking a multivitamin to help prevent chronic diseases. Vitamins also help slow the aging process, strengthen your immune system, improve your energy level, and balance hormones. Some of the top supplements for women include: • Calcium. If you don’t consume enough dairy products in your daily meals, consider a calcium supplement. Calcium combats osteoporosis—a significant risk for women as they get older. Women ages 19 to 50 should receive 1,000 milligrams per day, and women over age 50 should consume more than 1,200 milligrams per day. • Folic acid. If you are trying to get pregnant or just happen to be of childbearing age, experts recommend you receive at least 400 micrograms per day. In addition to preventing birth defects, folic acid can also reduce your risk of heart disease and high blood pressure. Take Care of You ✓ Treat yourself to a relaxing facial. ✓ Have a clinical breast exam and/or mammogram done. • Vitamin D. Another aid in preventing osteoporosis, vitamin D can also reduce your risk of colon cancer and rheumatoid arthritis. Experts recommend women ages 19 to 50 receive 200 international units per day, women ages 51 to 70 receive 400 international units per day, and women over age 71 receive 600 to 800 international units per day. ✓ See a movie with the girls. Friends Forever Friends play an important role in every woman’s quality of life. While men generally tend to prefer to be by themselves when stressed, women reach out for bonding and solace. According to the Nurses’ Health Study at Harvard Medical School, not having friends had a worse effect on the health of women than obesity and smoking. Friends help women feel connected and less isolated from the rest of the world, a common complaint of stay-at-home moms. Friends also act as a support group and help reduce stress. August is the month to celebrate your connection with your friends, so grab your girlfriends and head to Tift Regional Medical Center’s 11th Annual Women’s Event on Saturday, August 8, from 9 a.m. to noon at the UGA Tifton Campus Conference Center. The event will provide you with an opportunity to bond with your girlfriends while also learning essential health information. To learn more about the Annual Women’s Event, call (229) 353-6318. No registration is required. 19 September Three Ways to Relieve Your Stress ✓ Try a yoga or Pilates class. ✓ Spend time with your pet to enjoy the carefree attitude of a creature that doesn’t talk back. ✓ Hit the sheets early. Aim for at least eight hours of sleep each night this month. Stress: It Does Not Do a Body Good You leave work after a long day with your pulse pounding, head hurting, and mind racing. You know the stress can’t be good for your body, but do you realize exactly what effect it has? To begin to understand how stress works, be aware of the two main types of stress—acute and chronic. Acute is an immediate problem or worry, such as a job interview or minor car accident. Chronic stress is a long-term reaction to daily challenges you face. When you face either type of stress, your body reacts physically, mentally, emotionally, and socially. You may sweat more, have mood swings, or experience relationship problems. “Many times when people think of stress, they think only of stress-induced headaches,” says Rob Cella, MD, internal medicine physician on the medical staff at Tift Regional Medical Center. “But stress affects every part of your body and sometimes ends up affecting the lives of your friends and family.” How to Manage It Because stress can lead to significant, long-term health problems—including high blood pressure, muscle pain, 20 chronic constipation or diarrhea, and depression—look for ways to reduce the amount of stress you face. The American Psychological Association recommends these steps for managing stress: • Keep track of when you become stressed, what the trigger was, and how you handled the situation. Look back over the situation at a later point to see if there were ways you might have handled it better to reduce your stress. • If you’re angry or upset, step away from the situation. Before picking up the phone or walking back toward your arguing children, take time to work off frustration. • Delegate some tasks if possible. By eliminating jobs that don’t necessarily need to be done by you, you will reduce your level of stress. “The longer or more often your body feels stressed, the more likely you are to have medical problems as a result,” says Dr. Cella. “By taking small steps to reduce your overall level of stress—you can do wonders for your health.” Oh, My Aching Head Say Good Night to Stress According to the Better Sleep Council, 65 percent of Americans are losing sleep due to stress, with 32 percent of them losing sleep at least one night a week. Not getting enough sleep doesn’t affect just your attentiveness and concentration the next day—a pattern of poor sleep can lead to serious health problems. In recent years, researchers have found connections between sleep loss and heart disease, diabetes, obesity, and even some forms of cancer. In addition, poor sleep can lead to depression, a decreased ability to fight infections, and a higher risk of accidents. Aim for seven or eight hours of sleep per night. If you consistently find yourself lying awake or waking up throughout the night, speak to your physician, who can determine if you would benefit from a sleep study. To learn more about the Tift Regional Medical Center Sleep Center, visit www.tiftregional.com and select “Neurodiagnostics Center.” You’ve probably experienced a stress-triggered headache of some sort. Major life changes and small daily frustrations can lead to stress, which can turn into a major headache. If you are one of the 28 million Americans who suffer from migraines, your reaction to stress can be even worse, leading to severe pain, nausea, dizziness, and sensitivity to light and sound. Stress can lead to an increased number of migraines in two ways. First, stress itself can cause migraines. In addition, if your stress causes you to sleep poorly, the lack of sleep (or too much sleep) can lead to migraines. To counteract your stress and prevent migraines, eat a healthy, balanced diet, be physically active for at least 30 minutes on most days, do relaxation exercises, and get enough sleep. New You Notes 21 October Pediatric Asthma— What to Look For Running out of breath is an everyday occurrence for active children, but for kids with asthma, catching their breath can sometimes seem impossible. According to the American Academy of Allergy, Asthma, and Immunology, nearly 9 million American children struggle with asthma—a chronic inflammation of airways in the lungs. As a result of allergic reactions or strenuous exercise, children can suffer from an asthma attack, or the total constriction of muscles around airways in the lungs, which makes breathing extremely difficult. Warning Signs Between 50 to 80 percent of children with asthma show symptoms before age 5 and, although asthma is one of the most common diseases facing American children, many cases can go untreated. Because the disease can be misdiagnosed or overlooked, parents should know what symptoms to look for. Symptoms of pediatric asthma can include: • chest tightness • coughing or wheezing • shortness of breath or rapid breathing • wheezing or whistling sounds when your child exhales If you think your child may be struggling with pediatric asthma, you should see your pediatrician 22 as soon as possible. When left untreated, pediatric asthma can lead to a lack of sleep, decreased social life, and poor academic performance. “Early diagnosis is key in treating pediatric asthma,” says Jonathan Goodin, MD, pediatrician on the medical staff at Tift Regional Medical Center. “The sooner the disease is caught, the sooner it can be treated and managed.” After an asthma diagnosis is made, it is vital that parents keep their children on the treatment plan determined by their pediatrician or doctor. Although asthma cannot be cured, with strict management children are able to go about their lives normally. Home Remedies In addition to visiting a doctor, parents can do several things at home to help ease their child’s asthma. Some simple ideas for helping your child breathe easier include cleaning and dusting frequently, keeping pets outdoors, and using unscented cleaners. “The most effective asthma treatment starts at home,” says Dr. Goodin. “Ultimately, parents are responsible for the health and well-being of their children.” Get Moving No Butts About It Maintaining an exercise routine is essential for a healthy lifestyle and staying fit. Regular exercise not only improves respiratory health, it also strengthens your heart, increases your energy level, and improves your mood. Tift Regional Medical Center is dedicated to promoting healthy exercise habits and is hosting Stepping Out, a 5k run and 1-mile walk this October. The race will begin at TCHS Northeast Campus. All participants will receive a free T-shirt. Stepping Out will be a great opportunity for members of the community to get out and take the first strides toward a healthy lifestyle. For dates, times, and more information on Stepping Out, call (229) 391-3310. Close to 438,000 Americans die from diseases directly related to cigarette smoking, and an additional 8.6 million Americans suffer from a serious illness caused by smoking each year. Although the numbers are staggering, the good news is that nicotine addiction can be overcome, and Tift Regional Medical Center can help. Quitting is the healthiest decision a smoker can make, and your body will reap the benefits, including better circulation, increased athletic ability, improved physical appearance, and longer life expectancy. Although quitting smoking may seem like an uphill battle, TRMC offers FreshStart, an ongoing smoking cessation program created by the American Cancer Society. FreshStart consists of four one-hour sessions designed to help adult smokers kick the habit. TRMC respiratory care professionals lead each session and are committed to the success of each class member. For a schedule of available FreshStart classes, please visit www.tiftregional.com. Breathe Easier ✓ Take the stairs instead of the elevator to give your lungs a workout during the workday. ✓ Get outside! Go for a walk or a run after work. ✓ Stop smoking or encourage a loved one to quit. New You Notes 23 November Slowing Down Alzheimer’s Alzheimer’s disease is an unforgiving disorder that attacks patients in the most personal way— by destroying brain cells that affect their memory, thought, and behavior. Fortunately, regular exercise and activities can help keep the mind sharp and help delay the onset of Alzheimer’s in seniors, buying them more time to enjoy life as researchers continue to learn about the disease. An estimated 5 million Americans are living with Alzheimer’s. Although it has no cure, knowledge of Alzheimer’s has greatly increased over the last 15 years, and researchers continue to search for new ways to treat the disease and delay its development. Alzheimer’s or Normal Aging? “As we age, it’s perfectly normal to think slower and have trouble remembering things on occasion,” says Anthony Giatras, MD, neurologist on the medical staff at Tift Regional Medical Center. “If these problems persist, however, it could be a sign of approaching Alzheimer’s disease.” Occasionally forgetting names or misplacing your keys can be attributed to old age, but chronic forgetfulness or placing objects in odd places could be a sign of Alzheimer’s. In addition, feeling sad and moody is okay at times, but dramatic mood swings could be another indicator of Alzheimer’s. In Alzheimer’s patients, parts of brain cells stop working correctly, eventually causing entire cells to die. Although most people suffering from Alzheimer’s are older than age 65, some develop the disease earlier. In the beginning stages of the disease, patients may have mild trouble with memory and concentration. As Alzheimer’s worsens, patients’ memory and behavior steadily decline. 24 Mind Games There’s no way to guarantee yourself immunity from Alzheimer’s, but physicians say that one of the best preventive actions to take is building a cognitive reserve—a storehouse of mental activity to anchor your mind against decline. Higher learning can also help make a difference—people with little education are twice as likely to develop Alzheimer’s as those with college degrees. However, you don’t have to be a rocket scientist to stimulate your brain. Simply try something challenging every day, such as working a jigsaw puzzle or playing a musical instrument. Getting Physical It’s not all about mental exercise. Physical activity can also delay the onset of Alzheimer’s. Research indicates adults older than age 65 who exercise at least three times a week significantly decrease their chances of developing Alzheimer’s. Exercise doesn’t have to come in the form of running or weightlifting—even moderate walking can stave off clogged arteries, which prevent proper blood flow to the brain and can affect memory. A Feast for the Brain Try These Brain Boosters Think of your brain as a car that never stops running. For the best performance, your brain needs the right kind of fuel. Check out this list of foods to help your brain run smoothly and keep you energized all day long. • Fruits. These are great at breakfast, as they get your brain energized and ready to face the day. • Eggs. Research indicates that a nutrient in egg yolks enhances brainpower. • Fish. Salmon and mackerel provide omega-3 fatty acids, which boost your brain to peak performance. • Wholegrains. Whole-wheat toast is a great complement to fruit at breakfast, and the protein it contains improves alertness. ✓ Do a crossword puzzle. ✓ Play checkers or chess. ✓ Learn how to say “hello,” “please,” and “thank you” in another language. New You Notes What to Do if a Stroke Strikes You A stroke can occur without warning, but by being prepared and knowing the symptoms, you may be able to take control of the situation if a stroke happens to you or a loved one. Plan ahead by keeping a list of emergency service providers on you at all times, as well as in an accessible place at home. The key word with stroke is “sudden.” If you suddenly experience any of the following symptoms of stroke, or observe these symptoms in someone else, call 911 immediately. • difﬁculty seeing in one or both eyes • dizziness or loss of balance • numbness on one side of the body • severe headache • trouble speaking or understanding others 25 r e b m e c e D Planning Their Future No one wants to think about the inevitable, but whether you’re a twenty-something just starting a family or a grandparent with a house full of grandchildren, preparing a living will is a wonderful gift you can give to the people you love. When you prepare a living will, you remove the stress of making decisions during a difficult time from your loved ones, and you ensure that your most personal wishes are carried out if you are ever unable to make those choices yourself. “Because making decisions about a loved one’s health can be difficult even in the best of situations, a living will is an essential tool in assuring that life’s challenging times are a little bit easier for everyone involved,” says Louise Woodham, director of Patient Relations for Tift Regional Medical Center. “Many people put off creating these documents because they believe they have time, but, in reality, it’s important to be prepared for all of life’s possibilities. Ultimately, it’s a way to show the people you love how much you care by easing their burden.” Keeping Up with the Times Georgia’s laws concerning living wills have changed recently, so it’s important to be sure all of your documents are up-to-date. 26 Living wills now allow you to establish a durable power of attorney, meaning you can appoint someone to make decisions for you in the event that, while you might not be terminally ill, you are incapacitated—unable to make your own decisions. Living wills can be used in the event that you are comatose, terminally ill, or in a persistent vegetative state. “Ultimately, many facets of care should be considered when creating a living will or durable power of attorney, so while you can create these documents yourself, you may want to contact a professional to help you create a thorough document,” says Woodham. “For instance, the law now allows persons who are unable to drink water to refuse intravenous hydration. These are important issues to anticipate, and may be best considered with sound legal and medical counsel.” For more information, visit aging.dhr.georgia.gov and search for “living will.” Dear Jacobsen’s, Thinking of you this Christmas. Remembering all the fun times Show You Care ing you a very happy holiday This Season The Jacobsen Family deason.✓ Send a note to a friend or Tifton, GA 31794 we shared together and wish- Comfort in the Storm Hospice might be one of the most misunderstood services provided by the medical community. According to the Georgia Hospice and Palliative Care Organization, as many as three-fourths of Americans don’t know hospice care can be provided at home, and as many as 90 percent of Americans don’t realize it can be covered by Medicare. The basics of hospice are simple—it is an avenue that can provide care either in the home or at a compassionate facility designed to help both the patient and the family deal with the reality of death. A hospice team can include everyone from doctors and nurses to volunteers, social workers, and ministers. This team works together to give patients and families the comfort and support they need during a difficult time. “Any patient with a terminal diagnosis who has been given six months or less to live by a physician can qualify for hospice care,” says Christie Moore, RN, director of Hospice at Tift Regional Medical Center. “By planning ahead, we can help ensure your loved one is comfortable during this difficult time.” family member who Love, may be missing someone this season. 1212 Pine Tree Lane The Jone’sa ✓ Update your living will. ✓ Educate yourself about end-of-life care options. New You Notes Tree of Life Area residents will honor family and friends and remember lost loved ones at the Tree of Life lighting ceremony to be held on the front lawn of Tift Regional Medical Center on Thursday, Dec.10 at 6 p.m. An annual holiday tradition in it’s 24th year, the Tree of Life is sponsored by the Tifton Junior Woman’s Club. The event raises money for a special fund benefiting patients with special needs from the TRMC Oncology Center, Hospice of Tift Area, and Transitions. “The Tree of Life provides much-needed aid to cancer, hospice, and seriously ill patients who are feeling financial pressures while undergoing treatment or care,” says Clarke Currie, MHA, director of Oncology Services at TRMC. “The fund helps to pay for utility bills, groceries, or special comforts.” To make a contribution, call the TRMC Oncology Center at (229) 353-6365. 27 PRSRT STD U.S. Postage PAID Lynchburg, VA Permit No. 830 901 East 18th Street Tifton, GA 31794 www.tiftregional.com This publication in no way seeks to serve as a substitute for professional medical care. Consult your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.