Baptist Health Flourish - East - Fall 2016

Be a healthier you

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BUSTED MYTHS, BETTER HEALTH Separating fact from ďŹ ction when it comes to wellness

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strategies to prevent brain decline

plus: TIME TO THINK ABOUT VITAMIN D

| ARE E-CIGARETTES ANY SAFER?

HEALTH TIPS

Almost Time to

Fall Back YOU ARE MY SUNSHINE As autumn approaches and days get shorter, it can be harder to spend time in the sun. But getting enough vitamin D — which comes from sun exposure and other sources — is crucial for bone health.

Along with calcium, vitamin D is one of the most important nutrients for bone health and bone healing, says Joshua Hill, DPM, a podiatrist on the medical staff at Baptist Health Richmond. Keeping adequate levels of the vitamin is key to preventing osteopenia (reduced bone mass) and osteoporosis (brittle, fragile bones). It also helps with healing bone fractures.

So what’s a body to do in the fall?

If you can’t get adequate sun exposure, increase your consumption of foods that are naturally high in vitamin D or are supplemented with it, such as green leafy vegetables, beans, milk and nuts. Over-the-counter dietary supplements also can help.

THE FALL DAYLIGHT SAVING TIME CHANGE IS SUNDAY, NOV. 6. The bad news you already know: It will get darker earlier. But there’s good news, too: It’s a little easier on our bodies than the springtime change.

“Our internal clock can adapt to falling asleep one hour later, but it's much harder to force our body to sleep when we’re not tired,” says Daniel Lee, MD, a Baptist Health Medical Group physician in Richmond, board-certified in both sleep medicine and neurology.

Getting light exposure early in the day and exercising during the day are good ways to help your body adjust to the time change. For children, stick to a routine, such as a warm bath in the evening followed by reading a story, says John White, MD, a sleep specialist with Baptist Health Medical Group in Lexington.

Put away electronics at least an hour before bedtime to make sure children have time to calm down after the stimulation of screen time. (That’s probably good advice for adults, too.)

WANT EXPERT ADVICE?

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IMAGES BY THINKSTOCK CREDIT

Baptist Diabetes, Health and Nutrition Services offers diet counseling and nutrition education to help you care for your health and lifestyle needs. Find out more by calling 859.260.5122 (Lexington).

Spice is Nice

HEALTH TIPS

Using seasonings and herbs not only gives food some extra pep, but also can have health benefits. Here are a few spices to try: BLACK PEPPER: It acts as both an antioxidant and an antibacterial agent. It stimulates the breakdown of fat cells, which aids digestion and weight loss.

CHILI PEPPERS: Seasoning with heat can boost fat-burning capacity and lower blood pressure.

CINNAMON: It has been shown to lower inflammation, which has been linked to heart disease and cancer. It also reduces blood glucose concentrations in people with diabetes.

GOT A CASE OF THE SNIFFLES? Cooler weather brings football and bonfires, but also hay fever season. Here’s how to keep the sneezing to a minimum: SHUT IT OUT: Close windows and

use air conditioning to keep pollen exposure to a minimum.

CILANTRO/CORIANDER: It helps decrease “bad” cholesterol and increase “good” cholesterol.

GINGER: Its active ingredient is thought to relax blood vessels, stimulate blood flow and relieve pain, making it useful for arthritis, rheumatism and muscular aches. It’s also popular for treating indigestion and vomiting.

FIND DELICIOUS RECIPES Check out our blog for recipe ideas using some of these spices: BaptistHealthforYou.com

FILTERS: Use air filters, especially

if you have carpet. One HEPA filter per room is recommended. Cover air conditioning vents with cheesecloth to filter pollen.

WATCH THE WEATHER: When it’s

hot, dry and windy, pollen counts are usually highest. Stay inside if possible.

IMAGES BY THINKSTOCK

LATHER UP: When you get home,

wash your face and hands. If you’ve been outside for a while, shower, wash your hair and put on fresh clothes.

Sugar by any other name would still be as sweet. You know to look for sugar in the ingredients list when reading food labels. But do you know all of the other names it goes by? If you see any of these words on the label, beware — it's sugar.  Cane juice P  Clintose P

 Dextrose P  Malt P

 Sucrose P  Fructose P

(or high fructose corn syrup)

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FALL 2016

How much 'common wisdom' is simply false?

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n apple a day won’t literally keep the doctor away. Going outside in the cold with wet hair won’t actually give you pneumonia. And Mom probably is at odds with medical professionals when she tells you to feed a cold and starve a fever. Is everything we’ve been told just plain wrong?

Probably not, but it’s undeniable that few topics inspire more myths than health and wellness.

The same do-this, don’t-do-that advice is repeated

Mythbusters

often and is just as often incorrect.

Here, we clear up a few falsehoods and offer some surprising-but-true facts that you can confidently share.

MYTH: The Crushing Pain Of Heart Attack

You know the dramatic scene on TV when someone is having a heart attack: The actor clutches his chest, gasps and drops to the floor in agony.

And for some, a heart attack is sudden and very painful. But studies have

Do you have a health myth that you’d like for Baptist Health experts to explore? Send us an email at Flourish@bhsi.com and put “myths” in the subject line. We might feature your favorite myth on our blog, BaptistHealthforYou.com.

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shown that as many as one-third of people not only don’t have debilitating chest pain when having a heart attack — they have no chest pain at all. (That is more commonly the case with women, particularly older women.)

In fact, some people have so few symptoms that they are surprised to learn later that they’ve had a heart attack. Less-obvious symptoms include pain in the upper body, including the arms and neck, and shortness of breath. Chest pain can be mild, and may feel like pressure or fullness in the center or left side of your chest.

Strange-but-true: Did you know that heart attacks are most likely to happen in the morning? Research has shown that the chance of sudden cardiac death peaks between 6-10 a.m. Scientists think the timing is tied to levels of proteins in the body that help regulate electrical activity in the heart.

A SAFER SMOKE? MYTH: Your Antiperspirant Is Giving You Cancer

It’s a rumor that never seems to die: the scary claim that wearing antiperspirant can give you breast cancer, because of the aluminum found in many underarm products.

But don’t sweat it: experts say there’s no conclusive evidence that this is true.

Some people think the aluminumbased compounds in antiperspirants are absorbed through the underarm skin and, along with parabens, can build up in breast tissue.

While a fair amount of research has turned up some parabens in breast cancer samples, studies did not show a link between the parabens and the creation of the cancer. So far, all that’s certain is that scientists have more work to do before declaring antiperspirants a breast cancer risk.

Strange-but-true: Did you know that sitting for six or more hours daily can up your chances of dying of cancer and other major diseases?

Women are at greater risk than men.

Cut your desk jockey time by taking the stairs, standing up to stretch at least once an hour, and going on a lunchtime stroll with co-workers.

IMAGE BY THINKSTOCK

MYTH: Women In Their 40s With Few Periods Can’t Get Pregnant

Can you get pregnant if you’re in your 40s and having fewer periods?

Yes, you sure can. If this is a surprise to you, it’s also a surprise to the many women over 40 who ended up with an unexpected bundle of joy.

The fact is, while women in their 40s do have declining fertility and are less likely to conceive than younger women, they still experience their fair share of unplanned pregnancies.

Bottom line: A slowing of periods can signal the beginning of menopause but it’s not until a year after a woman’s last period that medical professionals consider menopause complete. Contraception is still very important if you’re not looking to add to your clan.

Strange-but-true: All women, pregnant or not, should know that endometriosis, the abnormal growth of tissue in the uterus, has been linked to heart disease. The link is stronger for women age 40 or younger. While endometriosis is not preventable, lower your risk: avoid taking in large amounts of caffeine and alcohol, and get at least 30 minutes of exercise a day.

MYTH: Vaccines Cause Autism

You hear a lot about vaccines and a link to autism, and the voices are loud. But fact reigns here: There is no scientific evidence that vaccines cause autism.

There’s also no evidence that the ingredients in vaccines cause autism.

Thimerosol has been removed from most vaccines to reduce children's exposure to mercury, but it has been ruled out as a cause of autism.

Strange-but-true: Taking an aspirin during a stroke could be a very bad move. But it’s complicated: Popping an aspirin to treat a ministroke caused by a clot is advised, but strokes that are caused by bleeding in the brain could get much worse with aspirin. The best thing to do with stroke symptoms? Call 911 for immediate medical help.

You’ve probably seen someone using an electronic cigarette, or e-cigarette.

The giveaway is that cloud of steam that puffs up instead of smoke. Use of the devices is increasing among both teenagers and adults. But little is known about the ingredients or longterm effects.

“Any time you introduce something into the lungs that’s not supposed to be there, whether it’s vapor mist or smoke-filled carcinogen, it has the risk to damage the body,” says William Lay, RT, director of radiology at Baptist Health Corbin.

One study found that up to 30 percent of e-cigarette products were contaminated with substances such as formaldehyde. And another study showed that kids who have used e-cigarettes before ninth grade are more likely to start smoking traditional cigarettes.

Lay said the only time e-cigarettes might be helpful is if they’re used as a temporary aid to quit smoking.

“If the end game is that you’re not introducing anything (foreign) into your lungs, then it’s a plus,” he said.

The Food and Drug Administration recently announced that the agency will start regulating the sale of e-cigarettes as it does tobacco, so they can’t be sold to people under 18.

Finding The Truth

It’s tough to dismiss health advice that has been handed down for generations or considered common knowledge. And it’s easy to think something is true when you’ve seen it portrayed time and time again on TV or some “authority” is writing about it on the Internet.

You can separate the “facts” from the facts by trusting only reputable health sources that rely on peerreviewed studies and medical professionals. (Hint: Stay away from health advice via online message boards.)

In the end, the best way to separate wives’ tales from real health wisdom is to ask your doctor.

Ultimately — sorry, Mom — that’s who knows best.

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FALL 2016

Ready, Set,

Physical and mental

strategies can help lower your risk of Alzheimer’s

Think!

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lzheimer’s disease is a condition of the brain, but trying to prevent it is a whole-body effort. You’ll want to maintain good physical health, of course, but doctors also think it’s possible that mentally stimulating activities can strengthen our brains. Here’s how to develop a prevention plan:

Change What You Can

Some risk factors for Alzheimer’s can’t be helped, says Gregory Cooper, MD, a Baptist Health Medical Group neurologist based in Lexington. Those include family history and age — the older we get, the greater our risk.

That said, several risk factors can be mitigated,

such as high blood pressure, high cholesterol, smoking, obesity, diabetes and not moving enough. So get off the couch and take a walk!

“There’s some thought that if we can do a better job of controlling those risk factors — by keeping blood pressure at healthy levels, and keeping weight under control — then in turn we may lower the risk of developing dementia,” Dr. Cooper said.

Cognitive Reserve is Key

What’s “cognitive reserve?” Think of it as your brain bank. Researchers have discovered that people with more education and a more stimulating environment during childhood tend to have a lower risk for developing cognitive decline (like dementia) later in life. While you can’t change your past, it is possible to create more cognitive reserve for yourself in relatively easy ways.

People who are active mentally and socially, through activities such as learning a musical instrument or taking a class, are likely building up cognitive reserve. In one recent study, people with lower levels of education who did mentally stimulating activities scored as well on memory tests as those who had more education.

PREVENTION STRATEGIES

k PAY ATTENTION TO GENERAL HEALTH. Work closely with your primary care doctor to be sure blood pressure and other preventable risks are under control. k BE AS PHYSICALLY ACTIVE AS POSSIBLE. Physical activity improves vascular health, and when blood vessels are healthier, the brain is healthier. k BE MENTALLY ACTIVE by reading, learning a new skill or doing puzzles. k FIND ACTIVITIES YOU LIKE TO DO, which further strengthen your brain and build cognitive reserve. k GET OUT AND HAVE FUN WITH FRIENDS, because having support is good for your brain — and your spirit.

Feed your head with food that can help prevent Alzheimer's: BaptistHealthforYou.com.

IMAGES BY THINKSTOCK

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Not-Fried, Any-Color Tomatoes

IN SEASON

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ried green tomatoes are a Southern staple.

And the good news is that the key ingredient offers a wealth of health benefits. Tomatoes contain three important antioxidants — betacarotene, vitamin E and vitamin C — which are substances that help protect the body from damage that can cause cancer and other serious health problems.

Tomatoes also provide a healthy dose of potassium, which is linked to lower blood pressure.

Now you can enjoy a lighter, healthier version of fried green tomatoes without worrying about collateral damage to your body. This version involves cooking in the oven, which produces a similar crunchy result but is much healthier than frying. You can try the same method with other Southern favorites, such as fried chicken. The end result is still delicious.

Crispy Oven-Cooked Tomatoes Serves: 6 | Calories per serving: 173

⁄2 cup all-purpose flour

1

2 large eggs, lightly beaten 5 cups cornflakes, crushed Salt and pepper ⁄4 teaspoon cayenne pepper

1

2 pounds firm tomatoes (any color), cut into 1/4-inch rounds

PHOTO BY GETTY

Lemon wedges or ranch dressing, for serving Directions Preheat oven to 425 degrees. Place wire racks in rimmed baking sheets. Place flour, eggs, and cornflakes in three separate shallow dishes and season each with salt and pepper.

Stir cayenne into flour mixture. Coat each tomato slice first in flour, then eggs, then cornflakes, pressing lightly to adhere. Arrange tomatoes in a single layer on racks and bake until deep golden brown, about 15 minutes, rotating sheets halfway through. Serve with lemon wedges or ranch dressing.

From Martha Stewart, Everyday Food, September 2012

wer TIP: For fe y an olive tr , s e ri lo , ca inegar dip oil-and-v ish sauce or d ra horse d-blacka corn-ansh. bean reli

Win our cookbook

Get your own copy of "Beyond the Fence: A Culinary View of Historic Lexington," which features not only recipes, but glimpses into Lexington's storied past. A great coffee-table book even if you don't cook. To enter, email: Flourish@bhsi.com and put "cookbook" in the subject line.

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FALL 2016

Nonprofit Org US Postage PAID Columbus WI Permit No. 62

1740 Nicholasville Road Lexington, KY 40503

CONNECT WITH US: BaptistHealthLexington.com • BaptistHealthRichmond.com • BaptistHealthCorbin.com

FEATURED IN THIS ISSUE

Daniel Lee, MD

John White, MD

Joshua Hill, DPM

William Lay, RT

Gregory Cooper, MD

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sleep medicine/neurology

sleep medicine

Call 800.923.2762 (Corbin)

podiatry

|

NEED A DOCTOR? 855.224.5465 (Lexington)

radiology

neurology

| 859.625.3795 (Richmond)

Mark Your Calendars Saturday, Oct. 1 Courthouse Lawn, Downtown Richmond Join this month-long effort to raise awareness of breast cancer and raise funds to benefit local cancer charities. Details: 859.625.3156.

BAPTIST HEALTH CORBIN Diabetes Smart Outpatient Classes

Tuesdays and Thursdays: Sept. 20 & 22, Oct. 18 & 20, Dec. 13 & 15, 9 a.m.-noon; Nov. 15 & 17, 5-8 p.m.

Baptist Health Family Fitness 440 W. Cumberland Gap Parkway, Corbin

Details: 859.625.3167

A physician’s order and pre-registration are required for this American Diabetes Association-certified program. Most insurance accepted with precertification, if required.

Preregister: 606.523.8602 Details: 606.523.8549

Prepared Childbirth Classes

Paint the Town Pink (2-mile run/walk)

Details: 859.625.3218

Support the battle against breast cancer and raise awareness. Registration fee.

Details: 606.523.8547

Smoking Cessation Classes

Diabetes Symposium

Diabetes Education

Monthly, Baptist Health Richmond Education Center, Harper Square, 2150 Lexington Road, Suite A, Richmond

Saturdays: Oct. 1, Nov. 12 and Dec. 10, 9 a.m.–5 p.m.

Baptist Health Richmond Education Center, Harper Square, 2150 Lexington Road, Suite A, Richmond

Check for dates and times, BaptistHealth.com Baptist Health Richmond Education Center, Harper Square, 2150 Lexington Road, Suite A, Richmond Details: 859.625.3679

Perinatal Bereavement Support Group Events Walk to Remember

Sunday, Oct. 16, 2 p.m.

Berea Cemetery

Candlelight Service

Saturday, Oct. 1

Friday, Oct. 21, all day The Corbin Center, 222 Corbin Center Drive Details: 606.523.8549

Breast Cancer Support Group

Bi-monthly, 6 p.m. Friday, Oct. 21 and Thursday, Dec. 15 Baptist Health Corbin Breast Center

BAPTIST HEALTH LEXINGTON Bariatric Surgery Seminar

Thursdays, Oct. 19 and Nov. 16, 6 p.m., Baptist Health Lexington Education Center Auditorium, 1720 Nicholasville Road, Lower Level Free program to learn about weight-loss surgery.

Details: 859.263.2022

A Walk to Remember

Sunday, Oct. 9, 2 p.m. (rain or shine), Lexington Cemetery, 833 West Main St., Lexington Observance to honor those who have lost a baby due to miscarriage, ectopic pregnancy, stillbirth or newborn death.

Details or to RSVP: 859.639.6904

Shine a Light on Lung Cancer Thursday, Nov. 10, 6 p.m.

Signature Club of Lansdowne, 3256 Lansdowne Drive, Lexington

Free program to increase lung cancer awareness and support patients and caregivers. Includes candlelight service to honor and remember those affected by lung cancer.

Details: 859.260.3198

Details: Call Joyce Brown, RN, at 606.523.8617

Tuesday, Dec. 13, 7 p.m.

Details: 859.625.3818

Details: 859.625.3818

Flourish is published three times a year by Baptist Health’s Marketing office. Designed and produced by MANIFEST 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 Ruth Ann Childers, Regional Marketing and Public Relations manager, at RChilders@BHSI.com, 859.260.6254 or Baptist Health, 1740 Nicholasville Road, Lexington, KY 40503.

IMAGE BY THINKSTOCK

BAPTIST HEALTH RICHMOND Paint the Town Pink Kick-Off