prime Helping seniors flourish
Summer 2018
CancerFighting Foods Reduce your risk with superfoods like cranberries and broccoli
Assess brain injury risk, p 4 Get more out of movement, p 6 Living well to 100+, p 14 PHOTO: ISTOCKPHOTO.COM/JULIA_SUDNITSKAYA
FEED YOUR Cancer-Fighting Foods No one food can prevent cancer. But diet has been shown to affect cancer risk. “Studies by the American Institute for Cancer Research show that eating a healthy, varied, plantbased diet — in addition to getting physical activity — may reduce your risk of getting cancer,” says Danielle Meyer, an oncology dietitian at Penrose Cancer Center. Certain foods containing powerful antioxidants and phytochemicals may play a more prominent role in cancer prevention than others. Here are three to try:
1
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Broccoli.
Garlic.
Helps prevent breast, Protects against colon, lung, and cancers of the prostate cancers. gastrointestinal tract.
3027 North Circle Drive Colorado Springs, CO 80909
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3 Cranberries.
Reduces risk for 17 different types of cancer.
prime is published by Penrose-St. Francis Health Services. Executive editor is Jill Woodford. As part of Centura Health, we are 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. prime is produced by Clementine Healthcare Marketing.
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HEALTH How Much Protein?
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Current dietary guidelines say adults should eat 0.8 grams of protein per day for every kilogram they weigh. That would mean a 150-pound person should eat 54 grams of protein per day. But many nutrition experts, including Sharon Jacob, a clinical dietitian at St. Francis Medical Center, say that’s not enough — especially for seniors. “Protein is the building block of our muscle, and it helps maintain our body’s cells and immune system,” she says. Seniors should shoot for 1 to 1.3 grams of protein per kilogram of weight, according to a study in Nutrients journal. For that same 150-pound person, that equates to 68 to 88 grams of protein. Food
Protein (grams)
6 ounces plain Greek yogurt ½ cup cottage cheese 1 ounce cooked turkey or chicken ½ cup cooked beans 1 cup of milk 1 ounce tuna, salmon, or trout ¼ cup of nuts 1 egg
18 14 9 9 8 7 7 6
At Penrose Cancer Center, being whole is about so much more than just sick care – it’s about the harmony of mind, body, and spirit everywhere you go. Summer 2018
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Head
SMART
The biggest risk of falling may surprise you You might worry about breaking your hip or spraining your wrist if you fall. But it’s your head you should be worried about most. Falls are the most common cause of traumatic brain injuries, and brain injuries among seniors are on the rise. “Part of the increase has to do with the fact that seniors are living longer and are being more active later in life,” says Kristi Ecklund, outpatient rehabilitation manager at Penrose-St. Francis Health Services. “Traumatic brain injuries also are getting more publicity and more people are reporting them, which is good.”
Get Checked! Ecklund recommends seeking medical care if there’s any question you’ve had a brain injury. “You may feel fine at first, but if symptoms progress — for instance, your headache gets worse or you start to vomit — get to the emergency room right away, because you could have an internal brain bleed,” she says. “Call your doctor even if things just don’t seem right, like if you have emotional symptoms after a fall like being irritable, angry, or crying all the time.”
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Brain Injury Symptoms A traumatic brain injury (TBI) is categorized by severity: mild, moderate, and severe. The most severe injuries can lead to permanent brain damage, disability, and death. Symptoms of mild TBI, including concussions, include: Headache Neck pain Nausea Ringing in the ears Dizziness Fatigue May include loss of consciousness but not always
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Moderate and severe TBIs can show any of the signs above or these: Headache that worsens or won’t go away Repeated vomiting Loss of consciousness with an inability to wake up Weakness or numbness in arms and legs Convulsions or seizures Slurred speech Dilated pupils
Reduce your risk of falling by attending a FREE seven-week Stepping On program. See Page 9 for details.
BREAK the Bind
Exercise relieves PAD symptoms
It’s a classic double bind. People with peripheral artery disease (PAD) find it painful to walk. But walking is what eases the pain. That’s where SET steps in. SET stands for supervised exercise training. By providing specific exercises, people with PAD feel safe and are able to do more. A lot more. In one study, SET participants more than doubled the distance they could walk! “Studies have shown patients enrolled in SET have better results than patients on medication alone and even comparable results to patients who have procedures like angioplasty,” says cardiologist Kumar Sanam, MD. “The key is the exercise has to be supervised,” he says. “Home-based or community-based exercise programs could be an alternative, but patients derive much more benefit from SET.”
Get SET
Penrose-St. Francis Cardiac Rehabilitation offers a 12-week SET program paid for by Medicare. Learn more by calling 719-776-4880.
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Calendar
SUMMER
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 ǀ Tuesdays, Jul 17, Aug 14, OR Sep 18 Time ǀ 5-6 p.m. Location ǀ Penrose-St. Francis Primary Care for Seniors, 3027 N. Circle Drive Cost ǀ FREE Registration ǀ 719-776-4650
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Stop the Bleed
Everyone should be prepared to respond to help prevent deaths caused from blood loss. Stop the Bleed is a one-hour class that teaches basic actions to stop life-threatening bleeding. Participants will learn how to use bandages and tourniquets, and to pack wounds. Limited to 30 people. Date ǀ Fridays, Jul 20 OR Sep 21, 1:30-2:30 p.m. OR 3-4 p.m. Location ǀ St. Francis Medical Center, 6001 E. Woodmen Road, Conference Rooms 4 and 5 Date ǀ Fri, Aug 17, 1:30-2:30 p.m. OR 3-4 p.m. Location ǀ Penrose Pavilion, 2312 N. Nevada Ave., Conference Rooms A and B Cost ǀ FREE Registration ǀ Call Angela Kedroutek at 719-776-5924 or email angelakedroutek@centura.org Summer 2018
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Calendar
SUMMER
Advance Medical Planning: Having THE Conversation
The best time to make decisions about medical care is BEFORE you or your family has a medical crisis. 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 ǀ Thu, Aug 2 Time ǀ 11:30 a.m.-1 p.m. Location ǀ St. Francis Medical Center, 6001 E. Woodmen Road Cost ǀ FREE Registration ǀ Register by Jul 26 at penrosestfrancis.org/events or 719-776-5813
From Coverage to Care: How to Access the RIGHT Health Care at the RIGHT Time
When you are not feeling well, there are an increasing number of options (primary care, urgent care, freestanding emergency rooms, and hospital EDs) that are available to you. They may or may NOT be your best option. This workshop will help you determine what is your best option and how you can manage your experience to get the best and safest care possible. Lunch provided with reservation. Date ǀ Mon, Aug 6 Time ǀ 11:30 a.m.-1 p.m. Location ǀ St. Francis Medical Center, 6001 E. Woodmen Road Cost ǀ FREE Registration ǀ Register by Aug 1 at penrosestfrancis.org/events or 719-776-5813
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Stepping On
Stepping On empowers older adults to carry out healthy behaviors that reduce the risks of falls. In a small group setting, older adults learn balance exercises and develop specific knowledge and skills to prevent falls. Older adults who should attend are those who are at risk for falling, have a fear of falling, or who have fallen one or more times. Limited to 15 participants. Date ǀ Fridays, Aug 17-Sep 28 Time ǀ 10 a.m.-Noon Location ǀ Penrose Pavilion, 2312 N. Nevada Ave., Conference Room B Cost ǀ FREE Registration ǀ Call Angela Kedroutek at 719-776-5924 or Heather Ditzler at 719-776-5098
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Diabetes Expo
A FREE expo with the latest updates and trends in diabetes, including nutritional information and more! Date ǀ Sat, Sep 8 Time ǀ 9 a.m.-Noon Location ǀ Penrose Cancer Center, 2222 N. Nevada Ave., Cancer Center Conference Rooms Cost ǀ FREE Information and Registration Call Jennifer De Groot at 719-776-5536
VOLUNTEER and Flourish!
Learn about volunteer opportunities at PenroseSt. Francis Health Services at penrosestfrancis.org/ volunteer.
Summer 2018
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Calendar
SUMMER
SilverSneakers®
Group Fitness Classes
SilverSneakers is the nation’s From tai chi to spinning to leading fitness program body toning, the Penrosedesigned exclusively for older St. Francis Wellness Center active adults. Get fit the way you hosts an average of 17 group want, at your convenience. With fitness classes per week. Get this innovative program, your healthy dose of you can take part in our strength, aerobic, Enhance strength training or and flexibility SilverSneakers Classic training with a mobility, Fit classes. Plus, we flexibility, and wide array of have treadmills, class offerings. balance. NuStep® recumbent We are excited bikes, arm ergometers, to announce resistance bands, the new addition dumbbells, and stability balls. of Heart Zones wearable Paperwork and orientation are heart rate technology in our required before participating. aerobics classes to provide Date ǀ Ongoing instant feedback on your Location ǀ 3030 N. Circle Drive, training intensity. For the Suite 217 latest class schedule and Cost ǀ FREE class descriptions, visit Eligibility ǀ People who are penrosestfrancis.org/ 65+ and have insurance events and click “Fitness through AARP, Aetna, Anthem Schedules,” or contact the BlueCross/BlueShield (HMO Wellness Center manager and HMO SNP), Humana, at 719-776-7394. Class Kaiser Permanente, and packages range from five UnitedHealthcare classes for $30 to $180 for six Information ǀ Visit months of unlimited classes. penrosestfrancis.org/events and click on “Fitness Schedules” or call 719-776-4880
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Let’s Chat! App helps seniors stay connected to their doctors
CareChats is a free service to PSF Primary Care for Seniors' patients.
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Imagine how healthy you could be if you had immediate access to your doctor’s team to help you reach your health goals. With CareChats, you do. CareChats is an interactive health coach that provides education, screening reminders, and help monitoring chronic conditions like COPD and diabetes. The digital chatbot, called CATE, checks in weekly via text or email for a quick conversation monitored by your doctor’s team. “Communicating with patients between visits really gives our doctors and care teams insight we use to help our patients to achieve better health,” says Kristine Baldwin, project lead with Penrose-St Francis Health Services.
SIGN UP
If you are a patient at PSF Primary Care for Seniors, enroll in CareChats by calling 719-571-7100. Not a member? Learn how to become one at our FREE presentations. See Page 7 for details.
Summer 2018
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How can I prevent shingles? A: Getting vaccinated is the only way to prevent shingles. By age 40, 99 percent of adults have had chickenpox at some point in their lives, even if they didn’t have symptoms. As a result of that exposure, they develop varicella zoster virus antibodies that protect them from getting chickenpox again, and from getting shingles, which is caused by the same virus. But by age 65, “30 to 40 percent of the antibodies we had against chickenpox are gone,” says Gary Klein, MD, with PSF Primary Care for Seniors. “That means we are less protected than we used to be. Vaccines help ‘wake up’ the antibodies to extend that protection.”
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Recognizing shingles
What you can do
Shingles are painful blisters on one side of the face, neck, or abdomen. You may experience pain, itching, or a tingling sensation before they appear. Other symptoms include fever, headache, chills, and upset stomach.
Call your doctor if you suspect shingles. Antiviral medications may reduce the length and severity of the illness, but they must be administered early to be effective.
Gary Klein, MD PSF Primary Care for Seniors 719-776-4650
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Medical school and residency: University of Nebraska Areas of interest: Cardiac risk reduction with advanced lipid testing and preventive care for seniors Mission: To make every patient feel like we care for them personally, like a family member — because we do
Get a shingles vaccine at age 50 (or older if you’ve missed it). If you were vaccinated prior to 2017, you should get vaccinated again as a new, more effective vaccine was approved last year. Summer 2018
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Longevity
SECRETS
of centenarians Nine principles for living a longer — healthier — life
How would you like to live to 100? The National Geographic Society and the National Institute on Aging identified five cities around the world, called Blue Zones, where large concentrations of people are celebrating 100th birthdays. “What they found is people living in Blue Zones not only had long lives but high-quality lives,” says wellness specialist Chauncey Carroll, with Penrose-St. Francis Wellness Center.
HERE ARE THEIR SECRETS:
1 › They move naturally. They move about every 10 to 15
minutes. “It’s nothing super vigorous,” Carroll says. “They’re just constantly moving throughout their day.”
2 › They have purpose. “Volunteering was definitely one of the strongest correlated activities with life satisfaction.”
3 › They downshift. They shed stress
by praying, taking naps, or taking time to remember their ancestors every day.
4 › They drink wine. Centenarians in four
out of the five Blue Zones drink one to two glasses of red wine per day with meals, which provides cancerfighting antioxidants.
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Does a little red wine really help?
PHOTO BY MATT STAVER
5 › They stop eating before
they’re full. They stop eating when they’re about 80 percent full and eat only a light dinner in the afternoon or early evening. 6 › They have a plant slant. “They treat meat like a luxury or more like a side,” Carroll says. “Various types of beans are a staple in every centenarian’s diet.” 7 › They’re faith-based. All but five of the 263 Blue Zone centenarians interviewed belonged to a faith-based community. 8 › They put loved ones first. These communities maintain deep commitments to their families and respect their elders. 9 › They have close friendships. They support each other socially, emotionally, spiritually, and even financially.
Wellness specialist Chauncey Carroll contributes to longevity by teaching group fitness classes.
Penrose-St. Francis Wellness Center group fitness classes tick three longevity principles: moving, de-stressing, and socializing. Visit penrosestfrancis.org/events for a class schedule or call 719-776-5595.
Blue Zone Cities Loma Linda, California
Sardinia, Italy
Ikaria, Greece
Nicoya, Costa Rica
Summer 2018
Okinawa, Japan
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2222 North Nevada Avenue Colorado Springs, CO 80907
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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. ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-719-776-5370 (TTY: 711). CHÚ Ý: Nếu bạn nói Tiếng Việt, có các dịch vụ hỗ trợ ngôn ngữ miễn phí dành cho bạn. Gọi số 1-719-776-5370 (TTY: 711).
Let’s redefine senior health care together. Call today to learn how you can become a patient.
719-776-4650 3027 N. Circle Dr. Colorado Springs, CO 80909 CHPGprimarycare.org/penrose-seniors