Bloom Summer 2016 by Clementine Words

UPPING YOUR VITAMIN D | TRAVEL SMART | UNSOCIAL MEDIA

Penrose-St. Francis Health Services

Nurturing womenâ&#x20AC;&#x2122;s health in Colorado Springs

slow The

flow

From leaky heart valves to urinary incontinence, new treatments provide new hope

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Classes Page 10

summer 2016 Volume 6, Issue 3

HealthyStart

How bad is it ...

Bellyache Emergencies If you have sudden pain in your chest, you know to get to the emergency room pronto. But do you know when pain in your belly warrants the same response? “If you have abdominal pain lasting for more than a few hours or if it’s associated with a fever over 100.4, or if you have vomited multiple times, visit the emergency department,” says Ben Kates, MD, chief of emergency medicine at Penrose-St. Francis Health Services. You also should get emergency care for severe belly pain after an accident or injury, especially if the pain is accompanied by bloody vomiting, passing out, or chest pain. Pain on the right side of the belly, where the appendix and gallbladder are, is the most likely to be serious. That’s because surgery is needed for appendicitis and for gallstones that cause severe symptoms. Other less-common causes of belly pain that require emergency treatment are:

Don’t eat or drink anything before going to the emergency department in case you need surgery.

Heart attacks (upper belly pain) • Pregnancy-related problems (lower belly pain) • Pneumonia (upper belly pain) About 70 percent of the time, doctors find a problem that requires medication or immediate surgery. “It’s always best to come and see us to make sure everything is OK,” Kate says. Common Types of Belly Pain That Need Emergency Treatment Location of pain

Symptoms

Type and duration of pain

Likely cause

Lower right side

• Pain around the belly button that moves lower • Fever • Vomiting

Sudden pain that lasts hours and gets worse

Appendicitis

Upper right side

• Pain around the belly button that moves to the right, usually after eating a large meal or fried or fast food • Fever • Vomiting

Gradual pain that gets worse over several hours

Gallstones

Running on pavement may be convenient, but it often causes pain and injuries to the heel, hip, knee, shin, and thigh. “Running on pavement has 17 percent more impact on the joints, compared to running on grass,” says Amanda Doughty, a certified manual and physical therapist at Colorado Sports and Spine Centers. If you have to run on pavement, she suggests buying running shoes or inserts made to handle more compressive force. Go to a running store for expert advice on finding those with extra padding and stability. Lessen the impact of running on pavement — and get a better workout — by varying surfaces. “Run a minimal amount on pavement and a maximum amount on grass, trail, or track. Or offset running on pavement with swimming, biking, or using an elliptical machine,” Doughty recommends. FAST FACT Running off-road gives your legs a more varied workout and helps build your balance skills since each step is different.

Know before you go: Check Penrose Hospital and St. Francis Medical Center emergency room and urgent care wait times at penrosestfrancis.org. bloom is published four times annually by Penrose-St. Francis Health Services. Executive editor is Jill Woodford. As part of Centura Health, our mission is to nurture the health of the people in our community. 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 Health Marketing.

2222 North Nevada Avenue, Colorado Springs, CO 80907

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to run on pavement?

Heart Check

Cancer patients may need a simple heart test before chemotherapy If you have been diagnosed with cancer, probably the last thing you’re thinking about is your heart. But your doctors are, and that’s why they may order a heart test called an echocardiogram. A strong class of chemotherapy drugs called anthracyclines have long been used to treat advanced breast cancer and other types of cancers. But this class of drugs could weaken the heart, so doctors may order an echocardiogram, or echo, that uses sound waves to image the heart and show how well it is pumping before starting chemotherapy. “If the patient already has heart disease from prior heart attack or other conditions, then we should know that before beginning chemotherapeutic drugs,” says Paul Sherry, MD, a cardiologist at Colorado Springs Cardiology, A Centura Health Clinic. If the echocardiogram detects problems, your doctor may want to start heart-protective medications along with chemotherapy, or he or she may recommend a different Americans has diagnosed type of chemotherapy. “We help the heart disease. patient understand the risk versus benefit of chemotherapy and make a decision together.”

1 in 10

Even if you don’t have cancer, it’s good to know your heart health. For people with risk factors, a noninvasive calcium scoring test can identify if your arteries are blocked or clogged. Penrose-St. Francis Heart and Vascular Center offers calcium scoring screening for $149, and a physician referral is not needed. Call 719-776-8080 for information or to schedule an appointment.

Sunscreen can lead to vitamin ‘D-ficiencies’ Sunscreen is essential for summer activities. But when sunscreen blocks harmful UVB rays, it also blocks your body from producing vitamin D. A few sunscreen-free minutes Dr. Vinh Chung outside a few times a week provide enough vitamin D to keep your immune system strong. But exposure also can lead to wrinkles, age spots, and skin cancer. “You don’t need the sun to get vitamin D. Foods and supplements can be sufficient,” says Vinh Chung, MD, a dermatologist at Penrose-St. Francis Health Services. A blood test can show if you’re getting enough. Non-Sunny D • Salmon, tuna, mackerel, butter, eggs • Vitamin D-fortified foods, including some orange juice, milk, yogurt, and cereal • Multivitamins and/or supplements FAST FACT 600 IU: < age 70 800 IU: > age 71 Recommended daily vitamin D

Colorado Springs: 38.83 degrees latitude North of the 37-degree-latitude line, the sun doesn’t provide enough UVB for people to produce adequate vitamin D in the winter months — even without sunscreen — so dietary supplements are needed.

For the man in your life

Treating prostate cancer quickly, with fewer side effects A lesser-known treatment for prostate cancer offers many men an option that is quick, noninvasive, and has very little risk of causing urinary incontinence. It’s called CyberKnife, but there is no “knife” or incision involved. Instead, it delivers high-dose radiation to the prostate gland with pinpoint accuracy and minimal damage to surrounding, healthy tissue. And it does it fast, which is great for busy men or those who have to travel for treatment. “CyberKnife shortens the typical 44 daily treatments to four to five outpatient treatments. Dr. Anuj V. Peddada There is no need for anesthesia, and the risks of incontinence are nearly nil,” says Anuj V. Peddada, MD, medical director of radiation oncology at Penrose Cancer Center. Research continues to mount showing that CyberKnife produces excellent results, both in terms of efficacy and quality of life, Peddada says. “I’m becoming a big believer in the CyberKnife robotic system, especially for men with low- and favorable intermediate-risk cancer,” he says.

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We are part of the Centura Health Cancer Network, delivering integrated, advanced cancer care across Colorado and western Kansas. For more information about CyberKnife or to schedule a consultation with a radiation oncologist, visit penrosecancercenter.org or call 719-776-5281.

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peace

finding inner

Factors like childbirth and aging can affect a woman’s bladder control, but there’s a treatment for urinary incontinence to fit your needs

Kris Darling, of Colorado Springs, wasn’t about to let incontinence rule her world.

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If you had a health condition that stopped you from jumping, running, and

laughing, would you wait six years to talk to your doctor about it? If that condition is incontinence, the answer is likely to be yes. More than 40 percent of women will experience some degree of urinary incontinence in their lifetimes, yet they wait an average of 6.5 years before seeking Dr. Benjamin Coons medical help. Women wait because they think it’s a normal part of aging or because they think there is nothing that can be done — both of which are false perceptions. “Urinary leakage is not normal — it’s just common,” says Kristina Koch, MSPT, WCS, a physical therapist and women’s health certified specialist at Colorado Sports and Spine Centers. “Most women will experience some urinary incontinence at some point in their lives, whether it’s for a short time after childbirth or around menopause,” Koch says. “But it’s not something we have to live with.” In other words, suffering in silence isn’t needed or helpful. You should speak up if you’re bothered by bladder control issues, so you can find a treatment option that improves your quality of life.

After the birth of her second child, Kris Darling noticed her body felt different than it used to. She had a little occasional incontinence when she sneezed or coughed, and she sometimes felt like she still needed to urinate even after she’d just gone to the bathroom. But more than that, “I just knew my body well enough to know that something wasn’t quite right,” she says. Her pelvic floor muscle tone felt and responded differently when she went back to her regular yoga class. Why speak publicly about pelvic floor health and incontinence, a topic people tend to shy away from? “I’m doing this so people understand it’s not just part of getting older,” says 45-year-old Darling. “I refuse to believe just because I’m starting to get older my body’s going to fall apart.” Getting treated — in her case, with pelvic floor physical therapy — has made all the difference in the world, she says. “I had stopped doing yoga because I was embarrassed,” Darling says, “but now I’m back in class and it’s great.”

Incontinence: Types and treatments The muscles in the sphincter around the urethra and in the bladder work together to hold urine between bathroom trips and release it at the right time. The bladder contracts to squeeze urine through the urethra, while the sphincter muscles relax to allow urine to pass through. Whether your sphincter muscles or bladder are affected determines if you have stress or urge incontinence, the two most common types of incontinence in women. Sometimes women have both types. In stress incontinence, the sphincter muscles and surrounding supporting tissue aren’t strong enough to keep urine from leaking when a woman sneezes,

penrosestfrancis.org

- Kris Darling

coughs, runs, jumps, or lifts something heavy — any activity that increases the pressure in the abdomen, explains Benjamin Coons, MD, a urologist at PenroseSt. Francis Health Services. Urge incontinence is associated with overactive bladder, because bladder spasms occur that cause a sudden, urgent need to urinate, followed by an involuntary loss of urine. When stress and urge incontinence occur together, it is known as mixed incontinence. “Many women have mixed incontinence,” Coons says. A urodynamic study, which is a diagnostic test that can be done in the doctor’s office, can identify the type and severity of incontinence. A catheter is placed in the bladder, and muscle and nerve activity are recorded to look for bladder spasms and measure the “leak point” — the amount of intra-abdominal pressure that triggers a leak.

Pelvic floor physical therapy “Pelvic floor therapy is the first line of treatment for stress and mixed urinary incontinence,” Koch says, citing the American Congress of Obstetricians and Gynecologists. “I involve pelvic floor physical therapy early on in the treatment options,” Coons says, although it may not be enough on its own for women who leak heavily enough to go through more than three pads a day, he says. Pelvic floor exercises, also called Kegels, involve contracting and releasing the pelvic floor muscles in order to strengthen them over time and provide better support and control of the bladder and urethra. Many women don’t do them correctly and end up contracting their abs, thighs, or buttocks. Through biofeedback or ultrasound equipment, a pelvic floor physical therapist helps a woman learn to

photo: ©Steve Bigley

Speaking up for her well-being

“I refuse to believe just because I’m starting to get older my body’s going to fall apart.”

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Stress incontinence treatments If physical therapy isn’t enough to relieve stress incontinence symptoms, other treatments are available. Bulking injection. For milder cases, an injection of a bulking agent into the tissue around the bladder neck can help reduce leaking. For many women, however, “it’s not that effective,” Coons says. It can take multiple treatments to see improvement. Vaginal sling surgery. Surgery to place a mesh sling to support the urethra is the gold standard for stress urinary incontinence, Coons says. Women may wonder if mesh is safe after

Incontinence in Men

negative publicity about complications from mesh used to correct vaginal prolapse (in which organs slip down into the vagina). The slings used to treat incontinence “have always been small strips of mesh that work very well,” he explains. (See sidebar, “Is Mesh Safe?”) Placing a vaginal sling is typically a 30-minute outpatient procedure using less than a 1-inch incision in the vagina. “Most women don’t even require pain medication afterward,” Coons says. For the first month after surgery, women may not lift more than 20 pounds. Otherwise, they can resume normal activities of daily living right away.

Urge incontinence treatments “Pelvic floor PT is typically more helpful for stress incontinence, but can be helpful with less severe types of urge incontinence,” Coons says. Other treatment options to calm down bladder spasms include: Medication. A class of drugs called anticholinergics can help relax bladder muscles. Botox. In a five-minute outpatient procedure, Botox can be injected into the bladder. Relief typically lasts six months to a year, Coons says. InterStim. A sacral nerve stimulator, InterStim is “almost like a pacemaker for the bladder,” Coons says. If an external test shows that nerve stimulation helps relieve a woman’s symptoms, she can have outpatient surgery to implant the InterStim device. “It’s typically at least five years before the battery has to be exchanged,” he says.

While incontinence is twice as common in women, men are still affected. Just like women, they can have urge and stress incontinence — and treatment options are similar. Stress incontinence in men is typically a result of a pelvic surgery, such as a prostatectomy or colorectal surgery, explains urologist Benjamin Coons, MD. Men also may develop urinary problems because of an enlarged prostate.

Is Mesh Safe? Mesh has been used in medicine for decades, says Penrose-St. Francis Health Services urologist Benjamin Coons, MD. For vaginal slings to treat stress incontinence, complications of mesh are exceedingly rare, especially compared with the alternative: using the woman’s own tissue harvested from the abdomen or outer thigh. “The recovery time (when using tissue) is much more significant, and it’s much more painful,” he says. After concern about complications from using large pieces of mesh to repair vaginal prolapse (in which organs slip down into the vagina), mesh is now used more conservatively in treating prolapse. But the public perception of mesh has raised unfounded fears about the separate procedure to treat incontinence. “It’s made women unnecessarily suffer silently because they’re fearful,” Coons says. “Mesh slings are still a fantastic treatment option for stress incontinence.”

Learn More If you are struggling with incontinence talk to your primary care doctor or call 719-776-4888 to learn more about the Colorado Sports and Spine Centers’ pelvic health program. Or come to a FREE seminar on Aug. 9 to learn the proper way to exercise the pelvic floor and get your questions answered. See Page 10 for details.

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do Kegel exercises correctly so she can do them daily on her own. “If you’re doing Kegels and not seeing any improvement, there’s a good chance you’re not doing them properly,” Koch says. “We have the time and training to help women and men do it right.” As muscles get stronger, women learn to incorporate Kegel exercises into activities. “I do them when I walk, lunge, lift weights, or move from one position to another in yoga,” says Darling, whose OB-GYN referred her to Koch’s office. “They’re part of my self-care. Every day, I wash my face and brush my teeth — and I do my Kegels.” After a comprehensive assessment of pelvic muscles, alignment, breathing patterns, and other variables, a pelvic floor physical therapist typically sees a woman about once a week for three to four weeks, and then less often, for a total of six to eight visits over four months.

& QA Nicholas Piantanida, MD Family and Sports Medicine Physician at Centura Health Physician Group Primary Care Broadmoor 1263 Lake Plaza Drive, Suite 230 Colorado Springs, CO 80906 719-776-3300

Travel smartly and safely with these essentials

Q: When traveling

internationally, what immunizations should I get and how early should I get them?

A: Check the Centers for Disease Control and Prevention’s website for health warnings and specific immunizations by region (cdc.gov/ travel). Get any necessary immunizations four to six weeks before traveling to give them time to kick in. Q: Should I see my doctor before I travel?

A: Yes! Talk your plans over with your primary care physician (PCP) prior to departure. You may benefit from altitude-assisting medication, antimalarial medication, or even an antibiotic to treat bacterial diarrhea common in developing countries. Q: How can I combat jet lag? A: We all operate on a “sleep bank” system, so

getting extra sleep before you go will help carry you through the first few days as you adapt to the new time zones. Take naps while traveling, especially if crossing multiple time zones. Stick with a high-protein and nutrient-dense diet and avoid caffeine and alcohol. I recommend the use of melatonin (3-5 milligrams) to precede any period of sleep while in transit and then into the first two or three nights.

Q: What medicines should I pack?

A: If you have chronic medical conditions, pack for these as a first priority. I recommend packing the required daily dose for each medication plus one-half. This means a two-week trip would require three weeks of medication. Pack these in your carry-on if possible. From a first aid standpoint, you want to be prepared for everything when traveling to developing countries. Pack over-the-counter medicines (in original packaging to avoid hassles with border officials) for colds, constipation, diarrhea, heartburn, motion sickness, pain and fever, allergies and cuts, scratches, and burns. Hand sanitizer with aloe, mosquito repellant, and sunscreen also are musts. Q: What else? A: Bring a reliable source of water! In

developing countries, avoid salads, fruits without skin, and beverages served over ice. Peel all vegetables and fruits. Opt for cooked, boiled, or steamed foods over raw. And, finally, ask your PCP if he or she has a health portal you can link into while you’re traveling, so if you get into a health situation, you can get information and answers on the go.

Dr. Nicholas Piantanida

Dr. Piantanida has provided care to competitive athletes traveling to international competitions, so he has plentiful experience in knowing the do’s and dont’s of staying fit while traveling. A native of the Hudson River Valley in New York, Piantanida focuses on helping his patients “get moving” for improved energy, improved sleep, and progress toward weight loss goals. A retired U.S. Army colonel with 24 years of military service, his primary care roots began in a small airfield in South Korea called Yongsan Air Base. He has two combat deployments totaling nearly 18 months to Afghanistan, where he performed point-of-injury stabilization, care, and transport by army medevac. When he’s not in the clinic, he and his wife and three boys love to travel, ski, and enjoy family time.

To make an appointment with Dr. Piantanida, call 719-776-3300.

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technology

MitraClip: A fix for leaky heart valves Ed Schade, 80, is back to fishing for trout after undergoing a nonsurgical procedure to fix a leaky valve in his heart.

together. They used a small catheter (a thin tube) to guide the MitraClip through a vein in Schade’s leg to his heart. Once in place, they attached the clip to the mitral valve, which fixed the problem.

Feeling remarkably better For patients who can’t have surgery and whose anatomy is right for the catheterbased procedure, the MitraClip is 90 percent effective. “The heart is immediately fixed,” Kim says. “If mitral regurgitation was the only problem, the patient is going to feel remarkably better.” Choosing a hospital with experience with mitral regurgitation is one of the keys to effective treatment, whether with a MitraClip or A nonsurgical solution surgery. “We have experience with these cases Until recently, major surgery to repair or replace and the infrastructure to take good care of these the mitral valve was the only way to treat mitral patients,” Kim says. regurgitation. But some patients, Penrose Hospital was like 80-year-old Schade, are too the first hospital in southern sick or too old for surgery. Penrose- Penrose Hospital is the Colorado to offer the MitraClip St. Francis Heart and Vascular procedure and is the only one in first hospital in southern Center offered Schade another the area with a hybrid OR, where Colorado to offer the option: the MitraClip procedure. the procedure is done. MitraClip procedure. Cardiac surgeon Betty Kim, MD, Thanks to what Schade calls with Cardiac and Thoracic Surgery his “valve job with molly bolts,” he Associates, and interventional cardiologists is pain-free. He’s back to bowling again, with a Christian Simpfendorfer, MD, and Clinton high game of 181, and he looks forward to visiting Malone, MD, with Colorado Springs Cardiology, his cabin at Naylor Lake and fishing for trout A Centura Health Clinic, did the procedure soon.

49%

of people with mitral regurgitation are not surgery candidates due to other health conditions, but may be eligible for MitraClip. Symptoms of a leaky mitral valve Most mitral regurgitation is mild at first and worsens slowly, although sometimes it can start suddenly, like after a heart attack. Symptoms of severe mitral regurgitation include: • Tiredness • Shortness of breath • Coughing • Buildup of fluid around the heart and in the lungs • Swollen legs and feet

Minimally invasive heart surgery For patients who need surgery for mitral regurgitation, Penrose-St. Francis Heart and Vascular Center offers minimally invasive approaches that don’t require cracking open the chest (sternotomy). Instead, surgeons can make a small incision between the ribs and use tiny instruments to repair the mitral valve from between the ribs through a thoracotomy. Recovery is much faster and easier with this procedure than with the conventional open sternotomy.

To schedule an appointment with a cardiologist, call Colorado Springs Cardiology, A Centura Health Clinic, at 719-776-8500.

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The day after Ed Schade had his leaky heart valve repaired, he went home to Palmer Lake feeling better than he had in years. Gone were the pain and fatigue he’d been Dr. Betty Kim suffering. The culprit: a faulty mitral valve that wasn’t closing tightly. The result: Schade’s blood was flowing backward in his heart, and less of it was reaching the rest of his body. The condition, called mitral valve regurgitation, makes the heart work harder. Left untreated, severe mitral regurgitation can cause arrhythmias and even heart failure.

The side of social media you won’t

Crushing motivation to exercise Social media isn’t the only thing that can make you feel bad about yourself. The perfect, hypersexualized bodies of instructors in most exercise DVDs and the negative statements some instructors use can make you less motivated to work out, according to a study in the Sociology of Sport Journal (2016). And that’s unfortunate, says Caughlan, because exercise is one of the best ways to counter anxiety or depression.

Centura Health Physician Group Behavioral Health offers outpatient counseling for children and adults, including individual and group therapy. Learn more at penrosestfrancis.org/ behavioralhealth or call 719-776-6850.

Being too connected online can lead to depression, anxiety, and isolation

1.7

hours a day:

Average amount of time Americans spend on social media Source: GlobalWebIndex

Does it seem like everybody else’s life is better than yours? From gorgeous selfies to amazing vacation shots to envy-inducing posts, pics, Dr. Thomas Caughlin and status updates, social media is full of things you kind of hate to “like.” On Facebook, Instagram, and other social sites, remember that most people only share the best parts of their lives. They often edit their photos, too, so they look better online than in real life. Friends, followers, and feelings of inadequacy The easy ability to make friends on social media is one of its key attractions. But it creates the illusion of companionship without the benefits of face-to-face interaction. “Despite the fact we think social media is keeping us connected, it isolates us,” says Thomas Caughlan, LCSW, supervisor of Centura Health Physician Group Behavioral Health. Fear of missing out and the sedentary lifestyle that comes with being constantly connected to social media can also make you feel like you’re not good enough — or worse. “It’s been shown time and time again in research that social media increases anxiety and depression,” Caughlan says. Social media also can: • Disrupt your sleep • Make it harder for you to feel positive emotions • Lead to less intimacy in romantic relationships

Social Media Stats:

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FAST FACT

While most of the studies on the effects of social media so far have focused on teens and young adults, adults of all ages are spending more time on social media. “It’s a societal issue, not just particular to teens and young adults,” Caughlan says. Put a positive spin on social media You can use social media — and your ability to lessen your reliance on it — to make you feel good. Try these five tips: 1. Share the good. Share small things that make you happy, like a day of hiking, your child playing baseball, or a family vacation. 2. Choose friends wisely. Spend most of your time online on posts from people who are helpful and inspiring. Block or hide posts from people who make you feel bad. 3. Set a daily limit. Gradually lessen the amount of time you spend on social media until you reach your limit. Then stick to it. 4. Stop comparing yourself. You know those photos are filtered, right? When you look at friends’ photos, focus on why you like being connected to them, and spend less time wondering if they look younger, thinner, or happier than you. 5. Put your phone away. Be social in person! Spending quality time with others makes us feel better.

90% of young adults and 65% of all adults use at least one social media site. Summer 2016

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Controlling Urinary Incontinence Date | Tue, Aug 9 Time | 6-7:30 p.m. Location | St. Francis Medical Center, 6001 East Woodmen Road, Conference Room 1 Cost | FREE Registration | penrosestfrancis.org/nolaughingmatter Urinary incontinence is a problem you might not want to discuss with friends or family, but it is more common than you think. Join Kristina Koch, a women’s health certified physical therapist, and Felicia Mohr, PT, DPT, to learn facts about urinary incontinence and ways to properly exercise the pelvic floor. Come join the conversation for open dialogue about this prevalent condition in women.

Penrose Cancer Center offers more than 30 support groups, fitness classes, and complementary programs for cancer patients and their families, regardless of where you receive cancer care. Visit penrosecancercenter.org/ calendar for information.

Nourish and Flourish Market on the Promenade Sponsored by Penrose-St. Francis Health Services Date | Sundays, Jul 10-Oct 2 Time | 9 a.m.-1 p.m. Location | The Promenade Shops at Briargate, 1885 Briargate Parkway A farmers’ market with organic and locally sourced food vendors offering grass-fed meats, fresh eggs, local honey, greens and spices, tea blends, gluten-free pastas, hydroponic vegetables, and more!

Say Yes to Understanding Bone Health Date | Sat, Jul 30 Time | 10:30 a.m.-Noon Location | Penrose Cancer Center, 2222 North Nevada Avenue Cost | FREE Registration (required by July 27) | Zanobia Bobb at 719-776-5548 or zanobiabobb@centura.org Your bones may seem to be rock-solid, but they could be at risk for a condition called osteoporosis, which can make them brittle, weak, and prone to breaks. Learn from Anne Zobac, NP, how proper nutrition and exercise can help keep your bones strong for life, especially those with a cancer diagnosis.

Cancer Survivorship Retreat Date | Fri, Aug 19 Time | 9 a.m.-3:30 p.m. Location | The Penrose House, 1661 Mesa Avenue Cost | FREE Registration (required) | 719776-5311 A day-long retreat for cancer survivors and caregivers. Open to all cancer survivors, regardless of where they received cancer care.

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Summer calendar bloom 10 Summer 2016

No Laughing Matter

Therapeutic Drumming for Cancer Survivors/ Caregivers Date | Tuesdays in Sep Time | 4:30-5:20 p.m. Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms A-C Cost | FREE Info and registration | Sherry Martin at 719-776-5311 A group empowerment drumming experience that provides stress relief and helps strengthen the immune system. $49 Teen Sports Physicals Is your teen anxious to get in the game? For his or her safety, many schools require a sports physical or preparticipation exam (PPE) before an athlete is cleared to play. Our sports physicals include an assessment of an athlete’s general health and screen for conditions that might increase his or her risk of injury. No appointment needed. Please bring any required school paperwork with you. Offered at two locations: • Centura Health Urgent Care Tri-Lakes, 17230 Jackson Creek Parkway, Monument, 719-571-7070 • Centura Health Urgent Care Broadmoor, 1263 Lake Plaza Drive, Colorado Springs, 719-776-3330

WomenHeart Support Network Date | 2nd Tue of month Time | Noon-1:30 p.m. Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Room A Cost | FREE Info and registration | Stephanie at 719-200-2645 or Elizabeth at 626-688-3420 Support, advocacy, and education for survivors of heart disease and stroke. Led by peers who have experienced heart disease or stroke, our goal is to thrive for the best quality of life. Call for more information. penrosestfrancis.org

Calcium Scoring — $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. Calcium scoring does not require a physician referral, but you should consult with your physician to see if calcium scoring is right for you. For more information or to schedule an appointment, call 719-776-8080. ICD Support Group Date | Thu, Aug 11 Time | Noon-1 p.m. Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Rooms B and C Cost | FREE Registration | 719-776-6000 Do you or a loved one have an implantable defibrillator? Would you like to talk with others who are learning to live with this lifesaving device? Join Vascular Center of Colorado electrophysiology physicians, allied health professionals, and those with implantable defibrillators for education, storytelling, and a Q & A session. Family members and caregivers are welcome to attend.

Power Up, Yoga, and Zumba are just a few of the fitness classes offered at the Penrose-St. Francis Wellness Center. For a complete list of classes at Penrose Hospital and St. Francis Medical Center, visit penrosestfrancis.org/PHFitness and penrosestfrancis.org/ SFMCFitness.

Get Back to Life: Minimally Invasive Spine Surgery Date | Tue, Aug 23 Time | 6-7:30 p.m. Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms A-C Cost | FREE Registration | penrosestfrancis.org/ events Technology ... you hear about new surgical techniques in the news, in magazines, and from friends and family. Information can be overwhelming and confusing when deciding which option may be right for you. Many spinal conditions can be treated using a less-invasive technique. Join Dr. Paul Stanton, spine surgeon, for a discussion about common causes of back, leg, neck, and arm pain. Find out how these conditions are treated with minimally invasive spine surgery. Learn about the benefits, how it can lead to faster recovery, and who is a potential candidate. Shoulder Pain — From Rotator Cuff to Arthritis Date | Thu, Sep 22 Time | 6-7:30 p.m. Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms B and C Cost | FREE Registration | penrosestfrancis.org/ events Do you have sore shoulders? The cause could be from overuse, inflammation, or even carrying a heavy bag. At this seminar with orthopedic surgeon Dr. Ronald Hollis, you will learn the causes and treatment options for rotator cuff injuries and shoulder arthritis, when to consider surgery, and the conservative and surgical treatment options. Time will be allotted for a Q & A session.

Colorado Springs Marathon, Half, 5K, and Kids K Sponsored by Penrose-St. Francis Health Services and the YMCA Date | Sun, Sep 25 Time | 7 a.m. start Location | Acacia Park, 115 East Platte Avenue Info and registration | cospringsmarathon.com Run or walk in this family-friendly loop course beginning and ending at Acacia Park in Downtown Colorado Springs. The course winds through the beautiful Old North End Neighborhood, past America the Beautiful Park, and the Olympic Training Center.

Coming soon! M.A.X.: A man’s guide to maximum health. Available July 18 online at penrosestfrancis.org/MAX.

Beginning Again: Tools for the Journey Through Grief Date | Wednesdays, Oct 5-Nov 30 Time | 5-6:30 p.m. Location | Penrose Pavilion, 2312 North Nevada Avenue, Second Floor Cost | FREE Registration | Sherry Martin at 719-776-5311 An eight-week workshop, taught by Sherry Martin, LCSW, for anyone who is coping with the death of a loved one. Summer 2016

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The best health care this side of the Mississippi.

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Denver, CO Permit No. 4773

2222 North Nevada Avenue Colorado Springs, CO 80907

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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 303-804-8166. Copyright © Centura Health, 2016.

Clean eating: entityhospital.org

Want to have more energy, feel happier, and ward off disease? Fuel your body with clean eating: whole, natural, unprocessed, or minimally processed foods. Clean eating gives you the right mix of protein, fats, carbohydrates, vitamins, and minerals. It lowers the risk of diabetes, heart disease, and cancer, and can help you manage your weight. Make a clean getaway at the grocery store

A clean, healthy lifestyle

Clean eating is a lifestyle, not a diet. So if you slip up every once in a while, don’t worry. Aim to eat clean 80 percent of the time to fuel your body for a healthy life. Eating clean doesn’t always mean organic or non-GMO (genetically modified organisms) food. Choose organic if you’ll eat the outside of a fruit or vegetable, like berries or spinach. And be aware that non-GMO foods aren’t always healthy. Some non-GMO foods also have saturated and trans fats and added sugar. Always read the label. If some of the ingredients remind you of chemistry class, don’t eat it. Clean Desserts Blend a frozen banana and peanut butter for an ice cream-like treat, or combine Greek yogurt and fruit.

Peruse the perimeter. Most of the cleanest foods, including produce, lean meat, and fish, are on the outside aisles. Processed and packaged foods, which can be loaded with unhealthy fats and added salt and sugar, fill the inside aisles.

Think outside the box. Most foods that come in a box, bag, can, or package are processed.

Get the “whole” package. The processing in refined grains strips them of essential vitamins and minerals. Avoid white grains and opt for whole grains instead.

A clean eating shopping list Vegetables Fruits Whole grains: • Whole-grain cereal • Whole-grain bread • Oatmeal • Brown rice • Millet • Amaranth • Quinoa Eggs (cage-free) Nuts Beans and legumes Peanut butter (all-natural) Greek yogurt Fatty fish like salmon Chicken (white meat) Turkey (white meat) Lean red meat Honey and agave (clean sugars)

Fuel for a healthy life

Melaina Bjorklund, MS, RD, Clinical Dietitian at Penrose-St. Francis Health Services