Baptist Health Flourish - Madisonville

Be a healthier you

s p r i n g 2 01 5

spring clean

for Your Health How to keep your home from making you sick

ways to lower your risk for diabetes

plus: side effects of childbirth

| give your skin a spring glow

health tips

Your anti-diabetes plan Ten percent of U.S. adults have type 2 diabetes and nearly 40 percent have prediabetes, a precursor to the disease.

Carrying extra weight raises your diabetes risk, so don’t get comfortable with those extra winter pounds. “Fat accumulates around the pancreas and that keeps insulin from working effectively, which can eventually damage your organ systems,” said Brittany Simons, a dietitian and diabetes educator at the Jack L. Hamman Heart and Vascular Center at Baptist Health Madisonville. With a 33 percent obesity rate in the state, Kentuckians are especially at risk.

These three strategies can lower your risk: Get moving Add 30 minutes of activity to your day. Highintensity interval training, where you alternate going hard with easier recovery periods, can improve blood sugar control.

Know your family history “A genetic connection doesn’t guarantee you’ll get diabetes, but it does increase your risk,” Simons said. “Making lifestyle changes now can make a difference.”

spring skin smarts Kentucky’s winter weather did a number on your skin. Now it’s time to smooth and moisturize so you can get a spring glow. Your options: DIY or DID (do it at the doc’s).

At home: First, exfoliate with your normal cleanser or mix a teaspoon of raw sugar in olive or coconut oil and rub into skin; wipe it off with a warm cloth. Next, mix half of a ripe avocado and four tablespoons of honey into a paste. Apply to your face and rest for up to 10 minutes, then gently wash it off and moisturize.

At the doctor’s: For some serious skin spring cleaning, ask about laser treatments, microdermabrasion and microneedling. “A newer type of microdermabrasion called Vibraderm involves vibrating paddles instead of pellets,” said Christopher Peers, MD, an otolaryngologist at Baptist Health Madisonville. “The downtime is just an hour or two, and it gently exfoliates and increases skin’s penetrability so products sink in better.”

2 Baptist Health

To enroll in free diabetes education classes, ask your doctor to fax a physician referral to 270.326.3805.

To learn more, call 270.326.3859.

cover: Britt Erlanson Gettyimages; thinkstock (2)

Reduce your calorie intake “Cut back on sugary drinks and desserts,” Simons said. Eat a combination of whole grains, vegetables, protein and healthy fat at every meal.

take a free class

health tips

get a spring in YOUr step More than half of Kentuckians fall short of recommended exercise guidelines. But if you add movement to your routines, exercising for 150 minutes weekly isn’t as hard as it sounds.

Try these three tips: Park far away. Next time you’re shopping for groceries, extend your walk to and from the store. Bonus points for making another trip to return your cart at the entrance.

Bike after dinner. Instead of an ice cream ritual after dinner, take a family bike cruise around the block.

Get acquainted with the office stairwell. Climb five flights of stairs at the beginning, middle and end of each workday, and you’ll have burned 375 calories by the weekend.

the truth about detoX diets

thinkstock; "hot BroWn kUrtZ" By shaDle

WHEN IT’S SWEATER WEATHER ONE MONTH and pool season the next, you might be tempted to try a detox diet to quickly lose weight and cleanse your body. But if a diet sounds too good to be true, it is.

Here, we separate fact from fiction.

fact or fiction? a detox diet will help me drop weight quickly.

fact or fiction? fruit is healthy, so a juice cleanse is, too.

fact or fiction? i should do a cleanse because my body needs help detoxifying.

fact.

Detox diets reduce caloric intake, causing you to lose weight. But you won’t be able to keep it off for long.

It’s better to focus on losing one to two pounds per week by making sustainable changes, such as swapping dessert for fruit.

fiction.

A liquid-only diet can lead to other health problems, including fatigue, low blood sugar and nausea. A balanced diet gives your body the nutrients it needs.

fiction.

That’s what your liver and kidneys are for.

What improves your health more than a cleanse is “clean” eating, such as avoiding processed foods in favor of fruits, vegetables, whole grains and lean meats.

By the numbers:

the hot Brown kentuckians have loved the hot Brown sandwich since the 1920s. But they might love it a little less if they considered the consequences of that cheese-smothered bacon, turkey and texas toast.

1,044:

calories in a hot brown equivalent to: 20 chips ahoy!® cookies three mcdonald’s® cheeseburgers to burn off a hot Brown, a 160-pound person would have to: walk for five hours swim for two and a half hours Jump rope for one hour

assess your risk

a poor diet can contribute to heart disease and other conditions. Get a fix on your heart health and cancer risks with a free online assessment at findyourhealth.com.

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spring 2015

B

y all means, raid your closet for clothes you never wear and toss the boxes you haven’t opened since your last move. But make sure that spring cleaning also involves thorough scrubbing-dustingdisinfecting cleaning. A clean house can help ward off a number of health hazards, especially during the springtime allergy season.

Grab your gloves for this cleaning guide to better health.

spring cleaning

health for Your

A room-by-room look at how your house might be making you sick

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KITCHEN

BATHROOM

Health hazard: From countertops to utensils to appliances, illness-causing bacteria can fi nd dozens of hangouts in the kitchen. Every year, one in six Americans falls sick with a foodborne illness, which can cause unpleasant symptoms such as nausea, vomiting and diarrhea.

Health hazard: Love steamy showers?

So does mold. The fungus can grow on a damp surface in 24 to 48 hours, making the bathroom a prime place to inhabit. For people with a mold allergy, airborne mold spores can trigger symptoms including sneezing, headaches and skin rashes and, in more severe cases, asthma attacks and other respiratory problems.

Keep it clean: When was the last time you cleaned your can opener? Your knife block? The vegetable drawer in your fridge?

Objects we don’t even consider cleaning can be some of the germiest.

Clean kitchen objects with soap and hot water before and after using them. Don’t forget high-traffic areas such as the faucet and refrigerator handles. For extra germfighting power, make a sanitizing solution with a tablespoon of bleach and a gallon of water. Be careful with sponges, which can be even dirtier than the surface you’re cleaning. Replace sponges frequently or zap them in the microwave: A study found that microwaving a sponge for two minutes can take care of 99 percent of germs.

Take careful measures to stop germs at the source: Wash your hands for at least 20 seconds before and after handling food; rinse fruits and vegetables (even if you’re going to peel them), and avoid crosscontamination by using separate utensils and plates for raw and cooked foods.

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BEDROOM

Keep it clean: No moisture, no mold. Open a window or run a ventilation fan during and after your shower to prevent moisture from accumulating on surfaces. Make sure that the ventilation ducts carry vapor outside and not into another part of the house, such as the attic. Turn on a dehumidifier or air conditioner to keep humidity low.

Use a stiff brush and a bleach solution (one cup per gallon of water) to scrub mold off surfaces such as shower tiles or grout.

To be safe, wear protective goggles, gloves and a mask.

In a bathroom, mold can hide in ceiling or wall cavities, behind wallpaper or underneath floor tiles. Call a cleaning professional if you suspect a hidden mold problem, if the moldy area covers more than 10 square feet or if you’re concerned about your health.

HALLWAY

Health hazard: Microscopic dust mites like to feast on dead skin in a place you’re likely to leave it: your bed. The waste produced by dust mites is the most common cause of dust allergies, causing symptoms such as sneezing, coughing and itchy eyes.

Health hazard: Allergy sufferers aren’t necessarily safe if they stay indoors to escape the pollen and grass in the springtime air. Containing mold, dust, pet dander and a number of other particles, indoor air can be just as problematic — if not worse — for people with allergies and asthma.

Keep it clean: Wash bedding in 130-degree water weekly to kill dust mites and remove allergens; cold water won’t do the trick.

Use allergen-proof mattress and pillow covers to create a barrier between you and dust mites, which will die without their food supply.

Dust and vacuum the bedroom at least once a week. Use a vacuum with a HEPA (high efficiency particulate air) fi lter, which is certified to trap 99.97 percent of allergens. If you have allergies, you may want to wear a mask while cleaning or vacuuming, as the activity can stir up dust into the air. Consider using a dehumidifier or turning on the air conditioner to make the bedroom less inviting for dust mites, which thrive in warm, humid climates.

Keep it clean: Airborne allergens are unavoidable, but improving the air quality in your home can reduce your symptoms.

To start, change the fi lters on your air conditioner and furnace every two to three months. A clogged air fi lter can no longer trap allergens, allowing them to permeate the air you breathe.

How else to clear the air? Use exhaust fans to remove mold-inducing moisture from the house, keep humidity low with a dehumidifier or air conditioner and make your home smoke-free.

in sickness and in health Primary care physicians are there for you when you’re well, not just when you’re sick. To find a doctor who can help you achieve your health goals, call Baptist Health Medical Group in Madisonville at 270.825.7200.

renew your health Healthy habits often slide during winter, between the barrage of holiday cookies and cold nights when the couch seemed more appealing than the gym.

Spring is the perfect time to renew your commitment to health, said Billy Fralish, MD, a family physician with Baptist Health Medical Group in Hopkinsville.

To start, decide on your health goals. Whether it’s losing 10 pounds or running a 10K, write down goals to hold yourself accountable, Dr. Fralish said.

The same holds true for your diet. Take an inventory of your kitchen, noting unhealthy foods you shouldn’t restock. Start a list of nutritious substitutions.

Keep your goals attainable.

If you were sedentary this winter, take a 15-minute walk three times a week before increasing your time and distance.

Your progress may not seem like much to celebrate at first, but “it’s the changes you make over a period of a few years that make a difference in your long-term health,” Dr. Fralish said.

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spring 2015

THAT!

No One Told Me

We’re getting personal and giving you the lowdown on some of the most common — but least talked about — side effects of pregnancy and childbirth

From the minute you get pregnant, it seems like every person you meet has some lifechanging advice to share. But there are a few less-than-wonderful things about being a mom that get the old hush-hush treatment. Sandi Walker, a physical therapist at Baptist Health Madisonville, shared these lesser-known side effects of motherhood.

Normal or Not? As any mom can tell you, childbirth does some pretty crazy things to your body.

“Complaints vary, but common to many postpartum women are feeling like your bottom is falling out; pain in the back, hips and pubic region; difficulty controlling urine, gas and stool; and soreness throughout the body as you adjust to lifting and feeding your baby,” Walker said.

Need personalized help?

A physical therapist trained in pelvic floor functions can offer treatment options for postpartum problems.

Visit BaptistHealth Madisonville.com to learn more, or call 270.824.2000 for a free screening.

Before Conception “Prepare your body for pregnancy prior to conception,” Walker recommended. Establishing good exercise and fitness habits in preparation for pregnancy can make a big difference when it comes to dealing with the postural challenges and demands of pregnancy and motherhood. “The abdomen and pelvic floor are the two main areas of focus, but a total-body strength-training program along with cardiovascular training offers benefits to both mom and baby,” Walker said.

With Child Be aware of your changing body and strive to practice good posture before, during and after delivery, Walker said.

“Understand the importance of using the large muscles in your legs versus those in the low back for lifting.”

After Delivery Immediately following delivery, perform pelvic floor contractions, commonly known as Kegel exercises, to increase tone and support pelvic musculature. “Often, during pregnancy, these muscles are stretched and weakened,” Walker said. “Strengthening them gives women a strong, stable base from which to work and move.”

Because many symptoms of urinary incontinence are caused by lack of muscle control in the lower pelvic area, physical therapy can help to strengthen weak areas and restore control of the bladder.

For the Guys

Incontinence isn’t a women-only issue; it’s common for men to lose bladder control, too, especially after undergoing treatment for prostate cancer. Luckily, physical therapy practices don’t discriminate — help is available for both men and women. Pelvic floor exercises, supervised by a physical therapist, can isolate and train the muscles that support the pelvic floor to help reduce incontinence. In some cases, biofeedback — when you’re connected to electrical sensors that help you receive information about your body — may be used to help teach proper exercise techniques. This helps you focus on making subtle changes in your body, such as tensing and relaxing certain muscles, to achieve the results you want.

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What to Do, When

in seasOn

Green Giant Veggies are full of beneficial compounds, and broccoli — as versatile as it is healthy — tops the list

colorful chicken broccoli stir fry Serves: 4 | Calories per serving (including 1/2 cup rice): 371

¼ c. chicken broth 3 Tbsp. soy sauce 2 Tbsp. dry sherry

make it healthier Use low-sodium chicken broth and soy sauce.

(or dry white wine) 1 Tbsp. cornstarch 2 Tbsp. sesame oil, divided 1 clove garlic, minced 2 boneless chicken breast filets, thinly sliced 1½ c. broccoli (florets and stalks), sliced lengthwise into two-inch strips 1 medium carrot, julienned into matchsticks 1 red bell pepper, thinly sliced

T

alk about a good reputation.

Broccoli has been a standard on health experts’ “superfoods” lists for years due to its high amounts of fiber, vitamins (A, C and K) and phytochemicals, or compounds that may have anti-cancer properties. It’s also a cruciferous vegetable, a group that includes cabbage, cauliflower and Brussels sprouts, and helps fight diseases and infections.

The treelike veggie’s stellar street cred has made some of its healthy cousins just as popular. Check your local grocery store or farmers market for broccoli rabe, broccolini, Romanesco broccoli, Chinese broccoli and broccoli sprouts. Kentucky-grown broccoli is available starting in May.

½ yellow squash, thinly sliced Cooked jasmine rice

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1. Mix first four ingredients thoroughly, then set aside.

2. Heat one tablespoon sesame oil in a wok or large skillet with high sides. Add garlic and sauté for two minutes, then add chicken and sauté until slightly brown. Remove from pan.

make it healthier Use brown rice or quinoa.

3. Add remaining oil and vegetables to pan and stir-fry until tender yet still crunchy.

4. When veggies are done, add chicken and sauce to wok. Stir until sauce thickens, then serve the mixture by itself or over rice.

tip:

Can't use the bunch before it goes bad?

Freeze it for up to a year.

HUNGRY for MORE?

For more recipes and tips on healthy living, go to BaptistHealthForYou.com.

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spring 2015

Nonprofit Org US Postage PAID Columbus WI Permit No. 62

2701 EASTPOINT PKWY LOUISVILLE, KY 40223

Helping you Flourish

Welcome to the spring issue of Flourish. Just as the name says, we want you and your family to flourish — in other words, “to grow or develop in a healthy or vigorous way.” We’ll be there to help you be a healthier you.

Mark Your Calendars Free sports physicals for student athletes Your local medical experts provide healthy lifestyle tips throughout this issue.

Billy Fralish, MD, family physician

Saturday, May 2, 8–11 a.m.

Hopkinsville Sports Medicine, 500 Clinic Drive.

Saturday, May 9, 7:30–11 a.m.

Madisonville Sports Medicine, 950 Hospital Drive.

Wednesday, May 13, 5–6 p.m.

Princeton Sports Medicine, 605 S. Jefferson St.

page 5

Christopher, Peers, MD,

Get a sports physical plus a free T-shirt.

Details: 270.824.2000 or visit the Sports Medicine section of BaptistHealth Madisonville.com.

otolaryngologist

page 2

FREE MOVIE

Wednesday, July 1, 8:30 p.m.

Trover Wellness Park at Baptist Health Madisonville, 900 Hospital Drive There will be food, booths and activities for the children to enjoy before the movie.

DUST BOWL TOURNEY

Aug. 7–9 Madisonville Dust Bowl at Dr. Festus Claybon Park, 527 Hopewell St. Teams from around the country come for the Dust Bowl, a summer men’s open basketball tourney, supporting the Light of Chance arts and wellness program. Stop by the hospital’s tent for screenings and info.

PLAY BALL!

Friday, June 19, 7 p.m.

Elmer Kelley Stadium, 755 Park Ave.

Brittany Simons, RD, diabetes educator page 2

Sandi Walker, DPT, physical therapist page 6

BaptistHealthMadisonville.com BaptistHealthMadisonville

Need a doctor?

Call 270.825.5100.

@BHMadisonville Learn more about Baptist Health at our revamped website: BaptistHealthKentucky.com.

Saturday, May 2, 10 a.m.–2 p.m.

Baptist Health Madisonville, 900 Hospital Drive The Madisonville police and fire departments will offer a day of fun and safety training for children.

Activities include a car-seat installation station, helmet and bicycle fitting, and fingerprinting. Free.

Details: Contact Hannah or Jessica, 270.824.3503.

Medical education program: BaptistHealthMadisonville.com News: BaptistHealthMadisonville.com Request appointment: 270.825.5100 Annual community report: BaptistHealthKentucky.com

Flourish is published three times a year by Baptist Health’s Marketing office. Designed and produced by McMURRY/TMG, LLC. Flourish makes every effort to ensure that the information it contains is medically accurate and up to date. All material is for informational purposes and is intended to complement, not substitute for, the advice of your physician. Before trying any medical treatment or changing your present routine or program, consult with your physician, who can discuss your individual needs, symptoms and treatment. For more information, contact Kristy Quinn, Marketing and Public Relations Coordinator, at Kristy.Quinn@BHSI.com or Baptist Health, 900 Hospital Drive, Madisonville KY, 42431.

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Come out for a family night with the Madisonville Miners.

Bike Safety Day