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Transcript
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.
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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.
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•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.
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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,
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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.