Bloom Fall 2018

FIGHT THE FLU | INCONTINENCE SOLUTIONS | CARING FOR AGING PARENTS

Penrose-St. Francis Health Services

Nurturing women’s health in Colorado Springs

CHARTING A WAY FORWARD From regular checkups to guided imagery, a multitude of choices help women reduce anxiety about risk of breast cancer recurrence

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ESSENTIAL TESTS for a healthy heart Page 3

FALL 2018 Volume 8, Issue 4

HealthyStart

HOW BAD IS IT ...

Between 20 and 30 percent of people carrying the flu virus display no visible symptoms.

FLU SHOT FAILURE?

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ach year, scientists develop a vaccine designed to protect the greatest number of people against the strains of flu that are most likely to make people sick in the coming flu season. But flu viruses are constantly evolving, and some year’s vaccines are more effective than others.

“Flu shot efficacy varies year to year due to the match — or lack thereof — between the vaccine and circulating flu viruses,” says Alessandra Bullis, family nurse practitioner at Penrose-St. Francis Primary Care — Cripple Creek.

While the 2017-18 flu vaccine was found to be 36 percent effective (less than the usual 40 to 60 percent), Bullis says you should continue getting the shot for three reasons:

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IT STILL WORKS A LITTLE The vaccine still contains antibodies that help reduce the length and severity of your symptoms if you do get sick.

“There’s research that shows getting the flu vaccine can reduce the length of hospitalizations, ICU admissions, or death should you require hospital treatment for the flu,” Bullis says.

IT PROTECTS LITTLE ONES Babies can’t get the flu shot until they’re 6 months old, but they are less likely to get the flu if the community around them is vaccinated.

THE EFFECTS ARE CUMULATIVE Getting a flu shot every year offers more protection against the flu than if you only get it sporadically, according to a study published earlier this year in the Canadian Medical Association Journal.

The 2018-19 flu vaccine is now available. Call your primary care provider to schedule a time to get one.

Need a PCP? Visit penrosestfrancis.org.

bloom is published four times annually by Penrose-St. Francis Health Services. Executive editor is Jill Woodford. As part of Centura Health, we’re on a mission to build whole person care and flourishing communities. The information herein is meant to complement and not replace advice provided by a licensed health care professional. For comments or to unsubscribe to this publication, please email us at bloom@centura.org. bloom is produced by Clementine Healthcare Marketing.

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n a medical emergency, every minute counts. Calling 911 can save your life or the life of a loved one.

Is that pain indigestion or a heart attack? Will that dizziness and confusion go away, or is it a symptom of a stroke? “If you’re not sure, call 911,” says Susan Richardson, MS, NPR, EMS manager at Penrose-St. Francis EMS Institute.

“911 dispatchers will help you determine if the problem is truly a medical emergency,” she says. If the dispatcher sends an ambulance, the EMTs will evaluate you or your loved one. If it’s not an emergency and you don’t need an ambulance, there’s no charge.

It’s also better to call 911 than to try to drive yourself or a loved one. Not only is it safer, but medical responders can begin treatment right away and continue it during transport. Plus, they will be in contact with the hospital, getting the staff there ready for your arrival.

Kids in Colorado have saved many lives by calling 911.

Teach your kids how and when to make the call.

See wait times for Penrose-St. Francis ERs at penrosestfrancis.org.

2222 North Nevada Avenue, Colorado Springs, CO 80907

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20-30%

NOT TO CALL 911?

A HEALTHY MOUTH MAY LOWER YOUR CANCER RISK

FOR THE MAN IN YOUR LIFE

Gum disease, a leading cause of tooth loss, also may contribute to mouth (oral) cancer, says Alan Monroe, MD, a radiation oncologist at the Penrose Cancer Dr. Alan Monroe Center. “Preliminary reports link bacteria found in severe gum disease with oral cancer,” says Monroe.

Researchers believe that the inflammation caused by gum disease may contribute to mouth cancer. The gums become inflamed when bacteria build up between the gums and teeth, due to poor oral hygiene. “This does not mean that all, or even most, patients with gum disease are destined to develop cancer. Almost half of the U.S. population has some degree of gum disease, but only a tiny fraction will develop oral cancer,” says Monroe.

PREVENT GUM DISEASE • Brush your teeth after meals • Floss daily • Use mouthwash • Have regular dental checkups To learn about the Penrose Cancer Center, call 719-776-5281 or visit penrosecancercenter.org.

3 TESTS FOR A HEALTHY HEART

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ore men die of heart disease than any other cause, yet most men avoid going to the doctor for three essential tests: blood pressure, body mass index (BMI), and blood sugar. “Motivate your man by telling him he’ll live longer and healthier if he gets tested,” says Danny Searcy, NP, a nurse practitioner at Penrose-St. Francis Primary Care – Woodland Park. Men over 40 with high blood pressure, diabetes, or other heart disease risk factors, like family history or high cholesterol, should also consider a heart calcium scan that helps assess risk of developing heart disease.

TEST

WHEN TO WORRY

HEALTH RISKS

Blood pressure

More than 120/80

Heart attack, stroke

BMI

25 or more

Heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, certain cancers

Blood sugar

More than 100 before eating

Heart attack; stroke; diabetes; damage to the eyes, kidneys, and nerves

A heart calcium scoring exam is one of the best ways to diagnose heart disease early.

Call 719-776-8010 to schedule a $149 scan.

STAY ALERT AND HEALTHY WITH HEALING SLEEP A bad night’s sleep can make you tired enough to have trouble driving, working, and doing other daily activities, says Alain A. Eid, MD, a sleep medicine specialist at PenroseSt. Francis Health Services. When lack of quality sleep continues for three months or more, this can increase your risk for diabetes, high blood pressure, and heart disease.

“Quality of sleep is more important than quantity,” Eid says. “It’s better to have five or six hours of good sleep than eight hours of poor sleep.”

Dr. Alain A. Eid In particular, slow wave sleep — deep sleep, but not dream sleep — is when many physiological processes take place. During this stage of sleep, the body releases Daylight saving time ends human growth hormone to repair cell damage, and other resources go toward recharging Nov. 4. Resist the urge to energy stores, consolidating memories, and improving the immune system. sleep in. Keeping to your During quality sleep, you awake less frequently (less than once per night) and fall asleep regular schedule will help in less than 30 minutes. “Limit your time in bed and your body will sleep quicker and better,” you adjust quicker to the says Eid. “If you’re tossing and turning, you don’t get deep, healing sleep.” time change.

penrosestfrancis.org

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C A N C E R-F R E E doesn’t mean

W O R R Y-F R E E STRATEGIES TO HELP WITH THE HIGH-ANXIETY TIME FOLLOWING BREAST CANCER When AnaCristina Lovera was diagnosed with breast cancer in 1997, her youngest child was 2. “I had my three young children who needed me. I thought, ‘I’m going to be all right because I have to be all right,’” she says. Effective treatment matched her sheer determination to get

well, and she was cancer-free for 20 years.

And then the other shoe dropped. Her breast cancer returned.

Dr. Timothy Murphy Diagnosed last year with cancer in the same, localized spot as her first cancer, she moved to Colorado Springs to undergo treatment where she could be close to family.

“It was a total shock to me after 20 years,” she says. “After my first cancer, there was always anxiety when I was having blood drawn and waiting to hear results,” she says.

Her medical oncologist,Timothy Murphy, MD, FACP, of Rocky Mountain Cancer Centers, says this post-cancer time of survivorship is gaining more attention in the medical world. “Historically with breast cancer we were focused on treatment. But there are over 16 million cancer survivors in the country, and now we are devoting more resources into continuing to treat patients during the vulnerable period of survivorship,” he says.

While Murphy says Lovera’s situation is unusual — most local breast cancer recurrences happen within the first two or three years of treatment — for many women, the immediate months and years following treatment do remain vulnerable. “When you’re in treatment, you’re getting lots of care. You’re coming into the clinic and seeing our nurses and your practitioners. There are lots of phone calls. Then, when treatment is done, suddenly you’re at home. People handle those situations differently. It can be a high-anxiety time,” Murphy says.

BREAST CANCER

BY THE NUMBERS:

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BREAST CANCER IS THE NO. 1 OCCURRING CANCER IN WOMEN —

BY A WIDE MARGIN.

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THERE ARE 3.5 MILLION BREAST CANCER SURVIVORS IN THE UNITED STATES.

Penrose-St. Francis Health Services

Through yoga and guided imagery at Penrose Cancer Center, AnaCristina Lovera has learned to let go of anxiety about cancer recurrence.

SEVERAL THINGS CAN HELP: 1. STICK WITH FOLLOW-UP SCREENINGS.

Local breast cancer recurrences are often detectable through palpable lumps. A systemic recurrence — or a breast cancer that has spread to a different part of the body — is trickier to detect, which is why it’s important to stick to your follow-up appointment schedule. “Breast cancer may metastasize to bone, to the liver, or to the brain. That’s where a good physical exam and discussions in the office come in. If I get a sense that something suggests a recurrence, I might order blood work or an MRI,” Murphy says.

2. MAKE HEALTHY LIFESTYLE CHANGES.

“If a patient is smoking, we want to help them to stop smoking. If a patient is obese, we want to help them get down to their ideal body mass,” he says. “Obesity has been pretty firmly established as a significant risk factor for breast cancer recurrence.”

3. TAKE CHARGE OF YOUR EMOTIONAL HEALTH.

Activities, such as support groups, meditation, stress relief, yoga, and massage provide relaxation benefits. Additionally, there is resiliency data showing activities like these can provide emotional benefits Murphy says. (See sidebar on next page for more.)

Continue reading on next page

During cancer recovery, switching to antioxidantrich foods can help survivors take a proactive role in their health. Conflicting headlines about soy, however, may have scared some away from this nutritional powerhouse. Here’s what experts say: Eating moderate amounts of soy does not appear to raise risk for breast cancer recurrence. According to the American Cancer Society, soy may even help tamoxifen work better.

So, just like anything in life, don’t go overboard. And if you have concerns, talk with your doctor.

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PHOTO: ©MATTHEW STAVER

SAY, WHAT’S THE WORD ON SOY?

Continued from Page 5

CARING FOR YOURSELF AFTER CANCER A

sk any woman who has undergone breast cancer treatment, and she’ll tell you: If there’s anything she can do to prevent recurrence, she’ll do it.

Lifestyle choices are gaining more attention — and more traction — in breast cancer recovery. And Penrose-St. Francis Health Services offers support to help women move through the process.

“Do integrative therapies specifically lower rates of breast cancer recurrence? That has not been teased out of the research yet. But the emotional benefits are sort of common sense. Therapies like these can foster healthier lifestyle choices, too,” says medical oncologist Timothy Murphy, MD, FACP. Integrative therapies include classes and strategies that help ease stress and strengthen the body and spirit, both during and after treatment.

Options at Penrose-St. Francis Health Services include easy chair yoga and “Survivor Fit” classes through the Wellness Center, as well as a partnership with YMCA LIVESTRONG, a 12-week physical activity program designed to help cancer survivors return to physical activity. A variety of support groups are also available.

Murphy calls cancer survivorship care part of a “360-degree” focus on patient care. “We’ve seen a vast sea change not only in treatment advances, which have been fast and furious, but also focusing on the survivorship journey post-treatment,” he says, urging breast cancer survivors to explore stress management techniques, wellness classes, and support groups.

To that end, Lovera completed radiation treatments more than a year ago and has worked hard following both of her cancer diagnoses to achieve emotional health, too. “As time progressed before my recurrence — and even now with the recurrence — I have a sense of peace about the moment I am at in my life,” she says.

She attributes some of that peace to the integrative therapy options available through Penrose Cancer Center. Through yoga, non-impact aerobics, guided imagery, and support groups, Lovera has learned to control what she can and let go of worry about the rest.

“Right now, everything looks good,” she says. “I go for checkups and blood work every three months. My energy level is coming back slowly. The first time around was recovery for my kids. This time around, it’s recovery for me.

Now that the kids are all grown, I put more time into my recovery. I registered for every wellness class that Penrose Cancer Center had to offer,” she says.

“And I feel wonderful.”

Classes offered various times at Penrose-St. Francis Health Services include: • • • • • • • •

Aromatherapy Art Therapy Bibliotherapy Cognitive Behavioral Therapy Drumming Easy Chair Yoga Guided Imagery Humor

• Journaling • Music Therapy • NIA (Non-Impact Aerobics) • Nutrition • Physical Exercise • Spirituality • Stress Busters • Survivorship

To learn more about classes currently offered, call 719-776-5281.

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SUPPORT GROUPS

Connecting with others who share your experiences can be a powerful tool on the road to recovery. Penrose Cancer Center offers a variety of support groups, including: BREAST CANCER SUPPORT GROUP Call 719-776-5878 to register.

LOOK GOOD FEEL BETTER® WORKSHOPS Call the American Cancer Society to register at 1-800-227-2345.

LATINO CANCER SUPPORT GROUP Call 719-776-5610 or 719-776-5549 to register.

Penrose-St. Francis Health Services

& QA

TOBY J. GENRICH, MD, FACOG, OB/GYN AND PRESIDENT OF ACADEMY WOMEN’S HEALTHCARE ASSOCIATES 6071 East Woodmen Road, Suite 405 Colorado Springs, CO 80923 719-571-4500

HELP FOR COMMON GYNECOLOGICAL PROBLEMS Q: WHY DO WOMEN HAVE

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TOBY J. GENRICH, MD A native of Colorado, Toby J. Genrich, MD, went to medical school on a scholarship from the U.S. Air Force.

He served in Italy and Ohio during his OB/GYN residency and early practice.

“It’s a privilege to take care of women when they’re most vulnerable. I know how important their issues are, and work hard to make a difference in the quality of their lives,” he says. Genrich has extensive experience in obstetrics, minimally invasive gynecologic surgery, pelvic pain management, adolescent care, and menopause management.

He’s married to his high school sweetheart, Lori, and they have three children: Madeline, Emma, and Tyler.

Dr. Genrich believes in treating each patient like a member of his family.

PELVIC PAIN?

A: Common reasons for pelvic pain are endometriosis, ovarian cysts, uterine fibroids, and infections. If not treated, endometriosis can cause ectopic pregnancy and infertility, while ovarian cysts can cause the ovary to twist or rupture. Surgery can be effective for endometriosis, ovarian cysts, and uterine fibroids. Antibiotics treat certain infections, many of which can be prevented through safe sex practices. See your gynecologist about any pain or discomfort that interferes with the quality of your life, or if you’re worried.

Q: WHAT CAUSES IRREGULAR BLEEDING?

A: Hormonal issues such as missed periods or thyroid disorders, uterine fibroids, polyps, infections, and early uterine (endometrial) cancer are common causes of irregular bleeding. If bleeding is very heavy or lasts for more than a few months, see your

gynecologist for an evaluation. Hormonal issues and infections can be treated with medications. If you’re overweight, even mild weight loss can correct these hormonal issues. Treating the uterine fibroids or polyps usually requires surgery, which is also the main treatment for early uterine cancer. Uterine cancer is treated by a specialist in GYN cancers.

Q: CAN COMMON MENOPAUSE SYMPTOMS BE RELIEVED?

A: Yes. For hot flashes, night sweats, and heat intolerance, we start with lifestyle and behavior changes such as exercise, reducing or eliminating alcohol, and if you’re overweight, losing weight. Hormone therapy is the most effective treatment, and it’s generally safe when used for the shortest period of time and in the lowest dose. Vaginal estrogen is very effective for vaginal symptoms, especially pain.

Over-the-counter lubricants and moisturizers can also relieve discomfort.

To make an appointment with Dr. Genrich, call 719-571-4500.

For more information, visit awha.com. penrosestfrancis.org

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LEAK PROOFING The topic of

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OF WOMEN EXPERIENCE URINARY STRESS INCONTINENCE

stress urinary incontinence is a much talked about topic in pregnancy support groups, Dr. James A. Simon on menopause message boards, and among female friends. No wonder. One in three women will experience it at some point in their lives, according to the Urology Care Foundation.

“Stress incontinence occurs when there is increased pressure in the bladder and the urethra fails to keep the urine inside,” says James A. Simon, MD, a urologist with Penrose-St. Francis Health Services.

It’s much more common in women than men, as the primary causes are pregnancy, childbirth, and menopause.

What women talk about less frequently is what you can do about it. Treatment depends on which of the two main types of stress incontinence you have.

INTRINSIC SPHINCTER DEFICIENCY (ISD) The tissues making up the urethra decrease in thickness, causing the inability to effectively keep the urethra closed.

“Estrogen keeps the urethra, which is only about a centimeter long in women, bulked up so it can function properly,”

Simon says. “Without as much estrogen in later life, the urethra opens up like a straw.”

How to treat it: ISD is best treated with topical estrogen cream, but Simon says, you have to give it time to work. “It takes at least two months to really see a change,” he says. “But when women stick with it, it really works very well.”

Bulking agents such as collagen can be injected next to the urethra to help keep it closed, but they’re only temporary and need to be repeated every few months.

URETHRAL HYPERMOBILITY The urethra drops into the vaginal area because the ligaments in the pelvis that hold it up to the pubis bone have relaxed, often in pregnancy.

“When you get pregnant, the ligaments in your pelvis stretch,” Simon says. “It doesn’t matter if you give birth vaginally or

by C-section.”

How to treat it: Surgery to support the urethra is the most effective treatment.

While early procedures built a sling for the urethra out of tissue taken from the abdomen, Simon uses transvaginal tape (TVT). Simon was present when a professor of his performed the first ever TVT procedure.

“The tape acts like Velcro, and it’s adjustable as it’s placed,” he says. “After doing more than a thousand TVTs, I’ve found it to be about 98 percent effective.”

Do you leak urine more than twice a month? Talk to your doctor for a referral to a urologist.

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THERE IS HELP FOR URINARY INCONTINENCE

ROLE

REVERSAL THEY RAISED YOU, AND NOW IT’S YOUR TURN TO CARE FOR THEM

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our parents sacrificed their time, energy, and resources to care for you, and now it’s time to return the favor. As one

of more than 34 million people in the U.S. who provide care to an aging adult, you’re probably dealing with a range of emotions from gratefulness to grief.

Nearly half of all caregivers report being stressed about their responsibilities, according to AARP, and it’s easy to understand why.

“Caregiving is stressful on a lot of fronts,” says Lisa La Rose, LPC, clinical account manager and psychotherapist with Penrose-St. Francis Health Services. “It’s quite time-consuming taking someone to doctor appointments, helping them with daily living tasks, and just being there to spend time with them. And that’s usually on top of having kids of your own, not to mention a full-time job.”

Whether you’re taking care of a parent at home, in an assisted-living facility, or from afar, the challenges are real.

The situation: YOUR PARENT LIVES WITH YOU You’re never off the clock. “It can really affect family relationships and marriages,” La Rose says.

She suggests designating separate living spaces for you and your parent, if possible.

“What’s important in this situation is going to be setting boundaries both with space and time,” she says. “Try not to abandon your routine. Bring in home care or respite care as needed.” penrosestfrancis.org

CAREGIVING IS STRESSFUL, BUT 88 PERCENT OF CAREGIVERS DESCRIBE IT AS ALSO BEING REWARDING, ACCORDING TO PEW RESEARCH CENTER.

The situation: YOUR PARENT IS IN AN ASSISTEDCARE FACILITY Just because your parent isn’t with you full time, doesn’t mean your job is easier.

“Sure, you have more support, but there’s still a lot of coordinating with the facility staff and making sure your parent is getting everything they need,” La Rose says.

Select a facility with staff you trust and try not to spend all your free time there. Home care services are available to people in assisted living, too, so don’t hesitate to call them in.

The situation: YOUR PARENT LIVES FAR AWAY If you’re one of up to 7 million Americans caring for a loved one from afar, you face unique challenges.

“Long-distance caregiving requires additional time and cost to be with a parent,” La Rose says. “It’s not easy.”

Enlist the help of family and friends who live near your parent, use resources like home care, or have your parent move closer to you.

When a condition makes it difficult for someone to leave the home, Centura Health at Home can be there to meet their needs and help regain back as much of their lifestyle as possible. To learn more, call 719-776-7500 or visit centurahealth athome.org.

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Join our surgical experts to learn about the signs and symptoms of a hernia, the importance of early detection, and the latest minimally invasive procedure for repair available at Penrose-St. Francis Health Services. Patients can experience groin pain or a bulge in the affected area. However, some patients have no symptoms, which is why screening is so important. Screening to follow presentation. Presented by surgeons Peter Zimmer, MD, and William Lechuga, MD. Light refreshments will be provided.

Date | Thu, Nov 1 Time | 5:30-7 p.m.

Location | St. Francis Medical Center, Conference Room 2, 6001 East Woodmen Road Cost | FREE Registration | penrosestfrancis.org/events

FALL INTO FITNESS GROUP FITNESS CLASSES The weather is cooling down, so add some heat to your workouts. The Penrose-St. Francis Wellness Center offers a variety of 20+ weekly fitness classes so you can get your healthy dose of strength, aerobic, and flexibility training.

Classes are offered at Penrose Hospital and St. Francis Medical Center campuses and include: Body Toning, Yoga 4 All, Tai Chi, Spinning, Bootcamp, Zumba, and more!

For the latest class schedule and class descriptions, visit penrosestfrancis.org/events and click “Fitness Schedules,” or contact the Wellness Center at 719-776-7394.

Our competitively priced class packages range from five classes for $30 up to $180 for six months of unlimited classes.

SILVERSNEAKERS® SilverSneakers is the nation’s leading fitness program designed exclusively for older active adults. Get fit the way you want, at your convenience. With this innovative program, you can take part in our strength training or SilverSneakers Classic Fit classes. Plus, we have treadmills, NuStep® recumbent bikes, arm ergometers, resistance bands, dumbbells, and stability balls. Paperwork and orientation are required before participating.

Location | 3030 North Circle Drive, Suite 217 Cost | FREE Eligibility I People who are 65+ and have insurance through AARP, Aetna, Anthem BlueCross/BlueShield (HMO and HMO SNP), Humana, Kaiser Permanente, and UnitedHealthcare. To get your membership ID card, visit silversneakers.com and click on “Join In Now” Information | Visit penrosestfrancis.org/events and click on “Fitness Schedules” or call 719-776-4880 COMMIT TO FIT A medically supervised exercise program for the general and specialized population, including patients with cardiovascular, pulmonary, or diabetic concerns.

Location | Audubon Medical Campus, 3030 North Circle Drive Cost | $25/month Information | 719-776-4880

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calendarFall

FREE HERNIA SCREENING

HEART SCAN — $149 This noninvasive CT scan is a quick, painless method for detecting heart disease. You can learn at the time of your screening by a cardiac nurse if you are at risk for heart disease before a single symptom occurs.

A heart scan does not require a physician referral, but you should consult with your physician to see if calcium scoring is right for you.

To schedule an appointment, call 719-776-8010. For more information, call 719-776-8080.

MASSAGE THERAPY Enjoy the freedom from long-term aches and pains that develop from tension and repetitive activities.

Centura Physical Therapy Tri-Lakes now offers massage therapy to improve circulation, increase joint flexibility, reduce mental stress and physical fatigue, and promote faster healing of muscle tissue.

Location | Tri-Lakes Health Pavilion, 17230 Jackson Creek Parkway, Monument Cost | 30 minutes: $35; 60 minutes: $60 Information and Appointments 719-571-7080 CULTIVATING RECOVERY A FREE drug and alcohol relapse prevention group facilitated by a therapist designed to continue accountability and treatment for those who have successfully completed a primary treatment program (inpatient or intensive outpatient). Topics are based on the needs of participants and may include self-care, support systems and relationships, coping skills, boundaries, spirituality, grief, assertiveness, communication, anger and resentment, developing joy, as well as moving forward in wellness on the recovery road. For more information, call 719-776-6850.

penrosestfrancis.org

$99 SCREENING MAMMOGRAM For women at normal risk, an annual screening mammogram starting at age 40 is the best tool to help detect breast cancer in its earliest and most treatable stage. Schedule a $99 screening mammogram at the Center for Women’s Imaging.

We pamper our guests with plush robes, aromatic hand treatments, and a special gift, including a 10% off coupon to the Mother • Daughter • Sister • Friend boutique. Price valid for 2D screening mammography only.

Date | Oct 1-31 Location | Center for Women’s Imaging, 2312 North Nevada Avenue Appointments | 719-776-8010, option 2 PENROSE-ST. FRANCIS PRIMARY CARE FOR SENIORS PRESENTATION Are you about to turn 65 and join Medicare? Learn how we are redefining senior health care. A UnitedHealthcare salesperson will be present with information and applications. For accommodations of persons with special needs at sales meetings, call 719-331-9126 (TTY: 711). Visit chpgprimarycare.org/ penrose-seniors for clinic details.

Date | Oct 17, 10-11 a.m.; Oct 23, 10-11 a.m.; Nov 6, 5-6 p.m.; Dec 5 5-6 p.m.

Location | Penrose-St. Francis Primary Care for Seniors, 3027 North Circle Drive Cost | FREE Registration | 719-776-4650

FROM COVERAGE TO CARE: STOP THE BLEED HOW TO ACCESS THE RIGHT Everyone should be prepared to HEALTH CARE AT THE RIGHT respond to help prevent deaths TIME caused from blood loss. Stop the When you are not feeling well, Bleed, provided by Penrose-St. there are an increasing number of Francis Trauma Services, is a options (primary care, urgent care, one-hour class that teaches basic freestanding emergency rooms, actions to stop life-threatening hospital EDs) that are available to bleeding. Participants will learn how you. They may or may NOT be your to use bandages, tourniquets, and best option. This workshop will help pack wounds. Limited class sizes, so you determine what is your best register early. option and how you can manage your Date | Fri, Oct 19 experience to get the best and safest Time | 1:30-2:30 p.m. OR 3-4 p.m.

Location | Penrose Pavilion care possible. Lunch provided with Conference Rooms A and B, 2312 reservation.

North Nevada Avenue Date | Wed, Nov 14 Date | Fri, Nov 16 Time | 11:30 a.m.-1 p.m.

Time | 1:30-2:30 p.m. OR 3-4 p.m.

Location | Penrose-St. Francis Location | St. Francis Medical Primary Care for Seniors, 3027 Center, Conference Rooms 4 and 5, North Circle Drive 6001 East Woodmen Road Cost | FREE Date | Fri, Dec 21 Registration | Register by Nov 1 at Time | 1:30-2:30 p.m. OR 3-4 p.m.

719-776-5813 or penrosestfrancis.

Location | St. Francis Medical org/events Center, Conference Rooms 4 and 5, 6001 East Woodmen Road Cost | FREE URGENT Registration | Call Brandi Martinez at 719-776-3673 NEED FOR BLOOD or email brandimartinez@ In November and December, many blood donors are busy and don’t donate. But this time of year, centura.org accidents, emergency surgeries, and illnesses still happen. Penrose-St. Francis Blood Bank holds several community blood drives and blood donation ADVANCE MEDICAL hours at Penrose Hospital. Call 719-776-5822 or PLANNING: HAVING visit penrosestfrancis.org/bloodbank THE CONVERSATION for donation times, to schedule an appointment, or The best time to make to view upcoming community blood drives. Free decisions about medical valet service available. All blood donated care is BEFORE you or to Penrose-St. Francis stays in your family has a medical crisis.

El Paso County.

Advance medical planning allows you to determine who can make medical decisions for you in the event you are not able to make them yourself. We’ll help you understand the requirements and nuances, guide you through the various advance directive forms, and answer questions. Lunch provided with RSVP. Date | Thu, Nov 8 Time | 10-11 a.m.

Location | Penrose-St. Francis Primary Care for Seniors, 3027 North Circle Drive Cost | FREE Registration | Register by Nov 5 by calling 719-776-5813 or penrosestfrancis.org/events Fall 2018

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We’re on a mission to build whole person care and flourishing communities.

NON-PROFIT ORG US POSTAGE

PAID

DENVER, CO PERMIT NO. 3280

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Penrose-St. Francis Health Services is part of Centura Health, the region’s leading health care network. Centura Health does not discriminate against any person on the basis of race, color, national origin, disability, age, sex, religion, creed, ancestry, sexual orientation, and marital status in admission, treatment, or participation in its programs, services and activities, or in employment. For further information about this policy, contact Centura Health’s Office of the General Counsel at 1-303-673-8166 (TTY: 711). Copyright © Centura Health, 2018.

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EAT LESS AND FEEL BETTER WITH MINDFUL EATING With Melaina Bjorklund, MS, RD, clinical dietitian at Penrose-St. Francis Health Services

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SAVOR WITH YOUR SENSES Mindful eating means slowing down to pay attention to how your food looks, tastes, smells, and feels in your mouth.

Instead of forcing yourself to eat something because it’s good for you, you choose foods you enjoy and savor them.

Creating the right environment is also part of mindful eating. Sit down at the table — with others if possible — not in front of the TV and away from visual clutter. If you usually eat alone, do so at a set time and slow down and enjoy it.

3 TIPS FOR MINDFUL EATING

Schedule time Make time for mindful eating, just like you do for other things in your life that are important.

Prepare in advance Stock up on a variety of foods that appeal to your senses. Think about textures, tastes, and smells. Do your meal prep for the week in one day.

Make colorful meals The more colorful you can make your plate, the more appetizing and nutritious your meal will be.

Fruits and vegetables come in a rainbow of colors. Add lean protein and whole grains to round it out.

EASE INTO MINDFUL EATING, ONE MEAL AT A TIME Start by eating one mindful meal a day for a week.

Choose whichever meal is the least hectic time for you.

Add a second mindful meal the next week and the third mindful meal the third week.

Notice when you get distracted as you’re eating, without judging yourself.

Then go back to mindful eating. With practice, mindful eating will become natural.

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ost of us eat meals and snacks when we’re working, driving, watching television, or playing with our phones, tablets, or computers. This mindless eating can lead us to eating too much, especially foods that are high in calories and low in nutrition.

With mindful eating, you take time to focus on your food, as well as what’s happening in your body, and your environment. You choose healthier foods and naturally eat less because you notice when you’re full. Plus, you develop a healthier relationship with food and are less likely to indulge in emotional eating.