Baptist Health Flourish - East Region (Winter 2016)

Be a healthier you

W I N T E R 2 01 6

Energize!

ways to give yourself a winter makeover

steps to beating the post-holiday blues

plus: FOODS THAT LOVE YOU BACK

| THE SECRET LANGUAGE OF FEET

HEALTH TIPS

BfFs

Looking to prevent cancer? Then look at your dinner plate.

The foods you choose could play a significant role in your cancer risk down the road.

“Evidence shows that a diet filled with a variety of plant foods — such as vegetables, fruits, whole grains and beans — helps boost the immune system and lower cancer risk,” said Betty Simms, RD, a dietitian with Baptist Health Lexington’s oncology team.

A few foods to get you started on your cancerpreventing journey:

(Best foods forever) RICH IN PHYTOCHEMICALS (part of your body’s disease-fighting regimen)

Cruciferous vegetables (cabbage, broccoli, cauliflower and kale) Beans and legumes (peas) Tomatoes Citrus fruits Green tea Wine (seriously! Just don’t overdo it — one glass is plenty)

RICH IN ANTIOXIDANTS (which protect against cell damage)

Pumpkin Sweet potatoes Strawberries and pineapple Nuts Dark green, leafy vegetables (collard greens, spinach and kale)

THE SECRET LANGUAGE OF FEET

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2 BAPTIST HEALTH

Winter can present extra challenges for those already living with diabetes. Dr. Little said take extra precautions such as wearing diabetic-friendly socks to keep your feet warm; avoiding hot water, heating pads and foot warmers (you are more prone to burns); and keeping your feet well moisturized. Also, keep walking — it will help improve circulation to your feet. Walk indoors with appropriate diabetic shoes to avoid falls. Also make sure to take care of your toenails. “Seek the care of a podiatrist if needed,” she said.

prevention program

Are you at risk for type 2 diabetes?

Call your Baptist Health outpatient diabetes center to learn about prevention: Corbin – 606.523.4743 Lexington – 859.260.5122 Richmond – 859.625.3167

COVER: PAUL BURNS/GETTY IMAGES; THINKSTOCK (2)

f your “dogs are barking,” it could mean more than just ill-fitting footwear. Your sore, aching, burning or peeling feet can be a warning sign of diabetes, said Sarah Little, MD, a family medicine specialist with Baptist Health Medical Group at Baptist Health Richmond. Tell your doctor if you notice any of the following foot symptoms: •S tinging or burning, that can indicate diabetic neuropathy, or nerve damage. This may also lead to numbness, so you may not feel other injuries to your feet.

•C alluses and “hot spots,” which can be caused by nerve injuries to the feet that change structure over time.

•D ryness, peeling and cracking.

“These can make the skin of the feet more susceptible to fungal and bacterial infections,” said Dr. Little.

• Changes in color.

• Persistently cold feet.

• Poor healing.

HEALTH TIPS

SWEET SWAP

MIDWINTER MOODS

Whether it’s a Valentine’s Day treat or just your Saturday night dessert ritual, small changes can make your indulgences healthier. Try these three sweet swaps.

When winter comes blustering in, it can do a number on your mood. A shortage of sunshine can lead to some serious winter blues and even seasonal affective disorder, or SAD, a type of mild to moderate depression that affects roughly 6 percent of the population (northern states have higher rates). Those with this type of depression may notice irritability, loss of interest, fatigue, increased carbohydrate cravings and weight changes.

On the bright side, SAD is treatable. Here are three options to discuss with your doctor: • LIGHT THERAPY is what it sounds like. Those experiencing SAD might find relief by spending at least 30 minutes a day in front of a light box, which mimics intense sunlight. It’s often the first treatment option.

• ANTIDEPRESSANTS may be used in conjunction with light therapy or on their own.

• Some people find that PSYCHOTHERAPY alone or alongside medication and light therapy provides relief.

HAPPY MEALS

THINKSTOCK (2)

Go light on the coffee and stock up on popcorn to stave off SAD. Learn more about foods that fight winter depression at BaptistHealthforYou.com.

Instead Of

Eat

Because

Milk chocolate

Dark chocolate

The phytochemicals found in dark chocolate may help prevent heart disease. It’s a win-win.

Banana split

Frozen yogurt with fruit

You’ll cut the calories and fat, and still get fiber and antioxidants. Just watch that portion size.

Cupcake

Strawberry shortcake

These berries are packed with vitamin C. Plus they offer potassium, manganese and folate (a B vitamin). Choose angel food cake over pound cake.

CAN COLD BURN FAT? Possibly. One study found that what happens in your muscles when you shiver is similar to what happens when you exercise. When you shake and shudder because of that icy blast of air, your body releases a hormone (irisin) that fi res up your brown fat — the kind responsible for torching calories. Still, the answer to the obesity epidemic probably isn’t weekly polar bear plunges. For now, the smart way to lose weight is that old tried-and-true formula: healthy diet + exercise.

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WINTER 2016

T.S. Eliot said that April is the cruelest month, but we beg to differ.

January, February and March are the true doozies. Time to put down the TV clicker and give yourself a winter makeover.

THE GREAT WINTER

MAKEO A

fter the fun of the holidays, winter can really get to you. Cold weather, dark days and the neighbor who refuses to remove the plastic reindeer from his front yard create a perfect storm of winter doldrums.

We’re here to help with 11 simple (honest!) ways to keep energized until the first daffodils of spring.

MAKE OVER YOUR DIET

Downsize the mac ’n’ cheese. The refined carbohydrates found in pasta, potatoes and bread — foods you crave in the winter — supply only a temporary sugar high. And long term, those calories will pack on the pounds. Make mac ’n’ cheese a side dish and fill most of your plate with leafy salads and veggies. (Mmm, cumin-roasted carrots.)

Power up with poultry. Proteins — found in meats, seafood, eggs, beans — help you feel full and lose weight, and even fight the blahs as they trigger the release of chemicals that improve alertness. The trick is to get at least 25 to 30 grams of lean protein per meal to fill you up and keep you from guzzling carbs.

Meet some friendly fats. The omega-3 fatty acids in whole foods such as salmon, halibut, tuna, eggs, flaxseed and walnuts fight the kinds of inflammation linked to depression. Salmon crusted in walnut pesto?

Perfection.

Drink up. Water, that is. Fatigue and sluggishness are two signs of dehydration, which isn’t just a summertime issue. In the winter you’re less likely to notice that you’re low on fluids.

4 BAPTIST HEALTH

dream doctors

If you’re not getting enough quality sleep, a visit to a Baptist Health sleep center may be in order.

Details: 859.260.4300 (Lexington) or 859.625.3334 (Richmond).

VER

ENERGY CHEATS

W

hen the midafternoon drowsies kick in, energy pills and grande double-shot espressos may sound tempting, but are they safe? Interventional cardiologist Hal Skinner, MD, on staff at Baptist Health Lexington, breaks it down.

✔

CAFFEINE

✔

ENERGY PILLS AND DRINKS

✔

SUGAR

✔

PRESCRIPTION STIMULANTS

MAKE OVER YOUR WORKOUT

March! If the last time you were physically active was high school gym class, this one’s for you. As little as 10 minutes of exercise can help lift your mood and improve energy. Put on some music and march around the house; find Beyoncé on YouTube and mimic her moves.

Take it outside, part 1. A blast of cold air can be invigorating. Layer up — start with a moisturewicking material next to your skin; if you’re out after dark, outer layers should be reflective — and run around the block. Bonus: Working out in the cold burns extra calories (yes!).

Dim the lights. Breathe. Meditation or prayer can improve immunity, spike energy and lower stress. Studies have shown meditation actually remodels gray matter in areas of the brain responsible for learning, memory and compassion. Start with as little as 10 to 15 minutes a day; check out the Sattva app for beginner tips (free on iTunes).

MAKE OVER YOUR LIFESTYLE

SNOW ANGEL: PAUL BURNS/GETTY IMAGES; THINKSTOCK (3)

Take it outside, part 2. In some people, reduced daylight hours trigger seasonal affective disorder (see “Midwinter Moods,” page 3). Spending time outside can help, and sunlight prompts the production of vitamin D, low levels of which have been linked with mood disorders.

Hit the stacks. Self-improvement books, podcasts and websites are no joke. They’re just as beneficial for people with severe depression as they are for the more moderately depressed.

Yahtzee! Plan a game night, host a potluck or just gather everyone for a movie and hot chocolate. People who have strong social connections tend to live longer and are happier than those who are more isolated.

Catch your zzz’s. Those 5 p.m. sunsets trigger an earlier release of melatonin, the hormone that tells you it’s time for bed. Set yourself up for sleep success by exercising regularly, limiting alcohol (too much disrupts slumber) and shutting down your phone or tablet at least an hour before bed (blue light from digital screens can keep you awake).

his is a stimulant to the heart T and can cause irregular and fast heartbeats, said Dr. Skinner. Though it doesn’t happen to everyone, “the more caffeine you drink, the more likely it is to cause an arrhythmia that may have to be treated.”

Same problems as above, said Dr. Skinner, since these products typically get their boost from caffeine.

simple carbohydrate, sugar will A give you a quick energy boost. Soon after, your blood sugar will drop and you’ll feel worse than before, said Dr. Skinner. Sugar won’t affect the heart like caffeine.

ypically used to treat adult ADHD, T drugs such as Adderall and Ritalin generally give a higher level of alertness than caffeine. Many also run the risk of aggravating high blood pressure and heart problems.

If you must choose one, Dr. Skinner said, caffeine “is the best of these options unless there is an underlying heart condition.” However, the best way to get more energy, added the doctor, is by eating three small meals a day with midmorning and midafternoon snacks that consist of protein. Also, get your zzz’s at night and try for 30 minutes of exercise a day.

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WINTER 2016

Post-Holiday happiness

checkup

After the tinsel comes down, does your mood go south?

A

fter the last present is opened and radio stations switch off their all-holiday-music channels, life can sometimes take a turn toward the humdrum.

Post-holiday blues are a genuine condition and the symptoms often mirror depression.

COMMON TRIGGERS What’s causing your post-holiday slump? For one, there’s cold, dark, winter itself. Seasonal affective disorder, or SAD, is a type of depression directly related to a lack of sunlight. Other triggers may include financial stressors (credit card bills), guilt from overindulging during gatherings or underachieving exercise goals, or stress caused by increased family time, especially if drama or conflict occurred.

If this stress persists over weeks or months, your body will begin to let you know it’s not happy. “Stress can increase blood pressure and heart rates, which could result in heart problems or stroke,” said Clark Lester, MD, a psychiatrist with Baptist Health Corbin. “Longer periods of stress can increase inflammation in the body, have effects on blood vessels and the heart, and decrease the body’s ability to fight infections and heal.”

SYMPTOM CHECKLIST Determining if you’re having a bout of the post-holiday blues — or if you are suffering from depression — means looking out for warning signs. If you’re feeling down, take this quick self-assessment.

CIRCLE THE FEELINGS YOU HAVE ON A REGULAR BASIS: Persistent sadness, anxiety or emptiness

Hopelessness, worthlessness or guilt

Irritability or restlessness

LL HELP ON CA If you feel want stressed and st meone, Bapti to talk to so elp. Call our Health can h .395.4435 helpline, 800 for more . information

START FRESH IN 2016 Ready to go into the post-holiday months feeling recharged and rejuvenated?

Stomp out stress by taking care of yourself, starting with:

6 BAPTIST HEALTH

A loss of interest in things you once found enjoyable

Fatigue, decreased energy, trouble getting out of bed in the morning

Difficulty concentrating and remembering details, or difficulty making decisions

Either overeating or a loss of appetite

Aches, pains, headaches, cramps or digestive problems that don’t ease with treatment

Thoughts of suicide or suicide attempts (Seek immediate help. Call 911 or go to the nearest hospital emergency room.)

Did you circle more than one? If so, what you’re feeling is probably more than just a rough patch. Note how long you’ve been feeling this way, said Kristi Burnett, LPCA, outreach coordinator with the hospital’s Behavioral Health program.

“When feelings of sadness persist for more than two weeks and affect your ability to function at work, home or in other aspects of your life, you may have what’s known as major, or clinical, depression.”

1. EAT YOUR OMEGA-3 FATTY ACIDS. Foods such as fish and olive oil can help alleviate or prevent some symptoms of depression by reducing inflammation in the body, says psychiatrist Clark Lester, MD.

2. KEEP A ROUTINE. If the holidays were chaotic, get back to your regular schedule as soon as possible to ward off stress. Make sure this routine extends to your bedtime — return to a regular pattern of sleep and get plenty of it, recommends Kristi Burnett, LPCA, Behavioral Health outreach coordinator.

3. LET THE SUN SHINE IN. Spend 15 to 20 minutes outside each day, even when it’s chilly. “There are many health benefits derived from a modest amount of sunlight,” said Dr. Lester.

STEW ON THIS

IN SEASON

Kentuckians are passionate about their burgoo recipes.

Try this version at your next winter get-together

HOLLY A. HEYSER/PHOTO.HOLLYHEYSER.COM

A

cozy fire, a pair of warm boots and a hearty stew are must-haves for any Kentucky winter. Every part of the country has its go-to stew (chowder in New England, gumbo in New Orleans); for us it’s burgoo. Depending on the cook, the dish might contain beef, veal, mutton, chicken, rabbit, pork — or a combination. Every Burgoo should cook for region seems to have its hours to allow the meat own take on what makes to become tender, the good burgoo, so don’t be flavors to meld and afraid to get creative. Try the stew to thicken. this version with pork Start early! and beef and spice it up to your heart’s content.

TIP

Burgoo Serves: 8 to 10 | Calories per serving: 393 to 491

2 Tbsp. vegetable oil 2 lbs. pork tenderloin (cut into large pieces) 2 lbs. stew beef (cut into large chunks if it’s not already) 1 medium onion, chopped

MAKE IT HEALTHY Substitute chicken breasts or thighs for the beef to cut saturated fat. (At Step 4, remove chicken bones and tear meat into small pieces.)

3 cloves garlic, thinly sliced 1 green pepper, chopped 1 carrot, chopped 1 c. okra, chopped ¼ head white or green cabbage, chopped 2 ribs celery, chopped 2 c. beef broth 2 c. vegetable broth 1 14-oz. can crushed tomatoes

MAKE IT HEALTHIER Use sweet potatoes instead of regular potatoes to add vitamins A and C, calcium and more fiber and to reduce the calories.

4–5 new potatoes (or 1 large potato), cut into chunks 1 c. canned or frozen lima beans 1 bag frozen corn (approx. 10 oz.)

2–3 Tbsp. Worcestershire sauce Salt and pepper for seasoning Hot sauce to taste 1. Season meat with salt and pepper. Add oil to a large stew pot and heat to medium high. Brown meat on each side; remove.

2. Add onion to pan and sauté four to five minutes, adding garlic toward the end. Toss in green pepper, carrot, okra, cabbage and celery and cook for an additional four to five minutes.

3. Return meat to pot with vegetables; add broths and tomatoes. Simmer covered for two hours.

4. Remove meat and cut into bite-sized pieces. Return meat to pot.

5. Add potatoes and cook for 45 minutes.

6. During the last 10 minutes of cooking, stir in lima beans and corn. Taste and season as necessary. Serve with bread.

smart and savory

More tasty recipes can be found in “Beyond the Fence: A Culinary View of Lexington.” Proceeds benefit the Baptist Health Foundation Lexington cancer program. Call 859.260.4499 to find out where it’s available.

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WINTER 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 NEED A DOCTOR? Call 800.923.2762 (Corbin)

855.224.5465 (Lexington)

Betty Simms, RD oncology page 2

Sarah Little, MD, family medicine page 2

859.625.3297 (Richmond)

Hal Skinner, MD cardiology page 5

Clark Lester, MD psychiatry page 6

Mark Your Calendars BAPTIST HEALTH CORBIN Diabetes Support Group

Mondays, Jan. 11, Feb. 8, March 14, April 11, 7–8 p.m.

Baptist Health Family Fitness, 440 W. Cumberland Gap Parkway, Corbin Free. Details: 606.523.8549

Diabetes Smart … You Can Do It

9 a.m.–noon or 5–8 p.m. over two days or 9 a.m.– 4 p.m. Tuesday, Jan. 19, and Thursday, Jan. 21; Saturday, Feb. 20; Tuesday, March 15, and Thursday, March 17; Tuesday, April 12, and Thursday, April 14 Baptist Health Family Fitness

BAPTIST HEALTH LEXINGTON Empowerment Series for Breast Cancer Patients

Wednesdays Feb. 10, March 9, April 20, May 18, 6 p.m.

Central Baptist Church, 110 Wilson Downing Road, Lexington

Bariatric Surgery Seminar

Details: 859.625.3818

Ladies in Red

Free program to learn about weight-loss surgery.

Details: BaptistHealthWeightLoss.com

Faith, Fear and Depression

Tuesday, Feb. 9, 5:30–6:30 p.m.

Baptist Health Cancer Care, 1 Trillum Way, Corbin. Open to all cancer survivors and their guests.

Details, registration: 606.523.1934

Baby Fest May 2016

Details: 859.625.3167

Perinatal Bereavement Support Group

Wednesdays, Jan. 27, Feb. 24, April 27, May 25, 6 p.m.

Baptist Health Lexington Education Center Auditorium, 1720 Nicholasville Road, Lexington

Women — learn how to be good to your heart. Details: 606.523.8533

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

Support group and dinner for breast cancer survivors, regardless of where they have received treatment. Details and to register: 859.260.6574

Learn diabetes management skills. Doctor’s order and preregistration required: 606.523.8602. Details: 606.523.8549

Thursday, Feb. 4, 6–9 p.m.

Corbin Technology & Community Center, 222 Corbin Center Drive

BAPTIST HEALTH RICHMOND Diabetes Education

Expecting Great Things Maternity Event

Saturday, April 30, 11 a.m.–1:30 p.m.

Keeneland Entertainment Center, 4201 Versailles Road, Lexington Get your childbirth and baby questions answered from obstetricians/ gynecologists, midwives and pediatricians. Enter to win great prizes.

Details: 859.260.6357

Monthly, third Tuesday, 7 p.m.

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

Weight-Loss Surgery Seminar

Wednesday, March 23, 5:30 p.m.

Baptist Health Richmond Education Center, Harper Square, 2150 Lexington Road, Suite A Details: BaptistHealthWeightLoss.com

Regain Your Active Lifestyle: The Facts and Advances in Knee Replacement March 25, noon Baptist Health Richmond Education Center, Harper Square, 2150 Lexington Road, Suite A Details and registration (required): 859.625.3156

Boost Your Memory: Tips on Better Sleep

April 14 Eastern Kentucky University, Perkins Building 521 Lancaster Ave., Richmond Details and registration (required): 859.625.3156

Details: 606.523.8533 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.