FEBRUARY 2018
Looking Good & Feeling Good in Baldwin County
Independent & Assistance in Living Experienced, not-for-profit, and the strength of 20 y ears. A local company with deep roots in the community. Visionary Care that is personalized.
Come visit us and experience the quality of our community. Please call and join us for a lunch and a tour! 2300 North Cedar Street • Foley, AL 36535
251-943-6733 • 1-800-871-7066 www.liveoakvillage.com
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February 2018 • Healthy Living 3
What’s Inside FITNESS & EXERCISE
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Sunset Yoga for Charity Think Wintzell’s for healthy living and healthy eating. Specializing in wild caught seafood.
Catch of the Day Salmon Salad Oven Broiled J.O. Platter Oysters on the Half Shell Peel and Eat Boiled Shrimp West Indies Salad
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805 South Mobile Street Fairhope 251-929-2322 www.wintzellsoysterhouse.com open every day 11:00 a.m.
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We now use WAITR for delivery
Graham Creek Kayak Tours Eastern Shore Trail
HEALTH & WELLNESS Local Cancer Centers Provide Advanced Cancer Treatments
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The Cardiac STAT program
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Heart-Healthy & Diabetes-Friendly Recipes
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6 Steps to Reduce Cancer Risk
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Foot Care
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ADVERTISING LouAnn Love louann@gulfcoastmedia.com 251.243.7620 Frank Kustura frank@gulfcoastmedia.com 251.923.8129 Jeniece Bouzan jeniece@gulfcoastmedia.com 251.978.0497 GulfCoastNewsToday.com
Local cancer centers provide advanced cancer treatments for more than two decades Submitted Dr. William C. Hixson founded Gulf Coast Cancer Centers in 1997 with the vision to make high-quality cancer treatment more accessible. Now more than 20 years later, the practice continues to provide innovative treatment options utilizing the latest technology to achieve the best possible outcome for patients of the Eastern Shore. “At Gulf Coast Cancer Centers, we recognize the importance of both accuracy and precision when treating cancer. Our board-certified oncologists and cancer specialists use the most advanced treatment planning systems and state-of-the-art technology to fight cancer and deliver radiation to cancerous cells,” said practice founder and radiation oncologist, Dr. William Hixson. Radiation therapy uses specialized equipment to deliver radiation to cancerous cells, damaging their ability to grow and spread. The newest radiation technologies available at Gulf Coast Cancer Centers include: • Computerized simulation and treatment planning, allowing for a more accurate, optimal course of treatment • Integrated image guidance, enabling treatment to be localized to the cancer tumor, minimizing damage to surrounding healthy tissue • Motion management, to compensate for breathing motion during treatments • Delivering radiation in higher, more precise doses to reduce the length of treatment Gulf Coast Cancer Centers commitment to patients extends beyond the latest technology. The highly experienced medical team shares a common goal of caring for patients beyond immediate cancer treatment. “We are able to build unique relationships with our patients. Oncology in its practice allows us to really get to know patients and to act as a home away from home in a lot of ways,” said radiation oncologist Dr. Adam Huddleston. He continued, “Nothing is more satisfying than seeing a patient after they’ve gone through their cancer care journey. Out in the community, going to sporting events, the grocery store, or going to church. To see the final outcome, it’s really a wonderful thing.” Gulf Coast Cancer Centers has locations in Brewton, Foley and Daphne. The Daphne location is co-located with Southern Cancer Center, one of the leading medical oncology practices in the area. GulfCoastNewsToday.com
Together, Gulf Coast Cancer Centers and Southern Cancer Center provide patients with comprehensive care in one convenient location including chemotherapy, leading-edge radiation treatment, an on-site pharmacy, support groups, and clinical trials. Both Gulf Coast Cancer Centers and Southern Cancer Center are affiliates of The US Oncology Network, united with more than 1,400 independent physicians dedicated to delivering value-based, integrated care for patients — close to home. Through The Network, these independent doctors come together to form a community of shared expertise and resources dedicated to advancing local cancer care and to delivering better patient outcomes. To learn more about the leading-edge care at Gulf Coast Cancer Centers, please visit GCCancerCenter. com.
Dr. William C. Hixson | Gulf Coast Cancer Center
Dr. Adam Huddleston | Gulf Coast Cancer Center February 2018 • Healthy Living 5
Sunset Yoga for
Charity 2018 Dates • March 9, 5 p.m. – Sunset Yoga for Charity Water with Billie Reinhart • March 23, 6 p.m. – Sunset Yoga for Gulf Coast Youth Mindfulness Project with Amy Wilson • April 13, 6:30 p.m. – Sunset Yoga for The Veteran’s Yoga Project with Catherine Teal • April 27, 6:30 p.m. – Sunset Yoga for Children’s Home Society with Ric Kindle • May 11, 6:30 p.m. – Sunset Yoga for The Haven with Sara Edens • May 25, 6:30 p.m. – Sunset Yoga for SAVLP with Mary Pilcher • June 8, 7 p.m. – Sunset Yoga for Jensen’s Heart of Gold with Chassidy Griffeth • June 22, 7 p.m. – Sunset Yoga for Baldwin County Child Advocacy with Rebecca Washburn • July 27, 7 p.m. – Sunset Yoga for Lifeline Teen Suicide Prevention with Caitlyn Callaway • Aug. 10, 6:30 p.m. – Sunset Yoga for Fairhope Cat Coalition with Pam Hutter • Sept. 14, 6 p.m. – Sunset Yoga for Feeding the Gulf Coast with Sally Hollon • Sept. 28, 5:30 p.m. – Sunset Yoga for Boys and Girls Club with Wendy Bridges • Oct. 12, 5:30 p.m. – Sunset Yoga for BARC with Angel Curtin • Oct. 26, 5 p.m. – Sunset Yoga for Penelope House with Angela Gray
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Every second and fourth Friday from March through October everyone can practice yoga for their mind, body, spirit and their favorite charity! This is the 10th Annual Sunset for Yoga Charity event hosted by Thrive Yoga and Massage. The classes are held all year in order to help bring mindfulness and awareness to the community. Class attendees bring a donation, any amount they prefer. All donations from each class are given to the recipient of the day, noted on the schedule below. Bring your mat and a friend. All classes are beginner friendly. Well-behaved kids and pets are also welcome to attend. To learn more about Sunset Yoga for Charity or Thrive Yoga and Massage visit, https:// thrivefairhope.com/
Locations:
Sunset Yoga is held north of the Fairhope Pier, (1 Beach Road, Fairhope) on the bluff! Before going down the hill to the pier, turn right and park on Magnolia Avenue. If this space is already being used for another scheduled event, we will move south. We have not rented the park, so please respect those who may have reserved it. Rain Location: In case of rain, Sunset Yoga for Charity will continue but indoors! Come to Thrive Yoga and Massage, 21180 Highway 181, Fairhope.
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GulfCoastNewsToday.com
February 2018 • Healthy Living 7
HEART ATTACK? Call 911
Baldwin County’s Cardiac STAT Program focuses on streamlining emergency care to meet the national goal of providing angioplasty (a non-surgical procedure to treat diseased arteries) within 90 minutes from a patient’s arrival at the hospital (often referred to as door-to-balloon time). The Cardiac STAT program is a collaborative effort between MedStar EMS, North Baldwin EMS, North Baldwin Infirmary, South Baldwin Regional Medical Center, local physicians and urgent care clinics in Baldwin County. This partnership ensures that patients located in rural communities receive emergent heart care at least as fast as patients in larger urban areas. With Dr. Brian Dearing, of Cardiology Associates, the hospital initiative and Dr. John McAtee leading the urgent care side, the program has benefited more than 730 patients in Baldwin County who have suffered from heart attacks since the program's launch in 2004. With the STAT Heart Program in place, hospitals across Baldwin County are beating the national door to balloon time and Thomas Hospital, located on the Eastern Shore in Fairhope, has a current door to balloon time of 34.85 minutes. Thomas Hospital is also the only hospital in Baldwin County where each cardiac procedure is backed by a complete open-heart surgery program. In southern Alabama and the Gulf Coast region, Infirmary Health is a leading provider of heart care. Browse Infirmary Health's website at infirmaryhealth.org to locate a doctor or to learn more about cardiac services and emergency care. 8 Healthy Living • February 2018
Warning Signs of a Heart Attack Courtesy of the American Heart Association
Don’t wait to get help if you experience any of these heart attack warning signs. Although some heart attacks are sudden and intense, most start slowly, with mild pain or discomfort. Pay attention to your body — and call 911 if you feel: • Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain. • Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach. • Shortness of breath with or without chest discomfort. • Other signs may include breaking out in a cold sweat, nausea or lightheadedness.
Symptoms Vary Between Men and Women
As with men, women's most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/ vomiting, and back or jaw pain. GulfCoastNewsToday.com
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February 2018 • Healthy Living 9
HEART-HEALTHY DIABETES-FRIENDLY
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- RECIPES -
By Amy Riolo You don’t have to miss out on a great dinner just because you have diabetes. In fact, you can whip up a romantic dinner for two in no time flat! Author and chef Amy Riolo, along with the American Diabetes Association, offers some tempting recipes for a delicious, diabetes-friendly, and heart-healthy homemade meal. If you or your partner are one of the 30.3 million Americans with diabetes, you can still enjoy a roman-
tic dinner. Quick Diabetic Recipes for Dummies® is your go-to source for diabetes-friendly meal options. It reveals the best food choices for diabetes, the basics of diabetes nutrition, and how to find a meal plan that works for you. Plus, it's filled with hundreds of healthy recipes that are quick and easy to prepare. Keep reading for a full menu of tempting and elegant recipes from the book that you can prepare at home and enjoy a special occasion.
Shrimp and Radicchio Salad
Chicken with Mushroom Cream Sauce
Prep Time: About 10 min. plus chilling time Servings: 4 Serving Size: Approximately 1/3 cup shrimp and marinade plus ½ cup lettuce and radicchio
Prep Time: About 5 min. Cook Time: About 20 min. Servings: 8 Serving Size: 3 ounces
Spokesperson for the American Diabetes Association's new book Quick Diabetic Recipes For Dummies®
INGREDIENTS: ¼ cup olive oil VARY IT! Pan-seared 2 tablespoons red wine vinegar scallops and leftover 3 medium garlic cloves, minced rotisserie chicken would 1 medium shallot, minced taste great in this salad 2 teaspoons Dijon mustard as well. 1 teaspoon prepared horseradish ¼ teaspoon freshly ground black pepper ½ pound fresh (never frozen) cooked bay shrimp 1 medium head Boston lettuce, shredded 1 medium head radicchio lettuce, shredded DIRECTIONS: 1. In a medium bowl, combine the olive oil, vinegar, garlic, shallots, mustard, horseradish, and pepper. Add the shrimp and toss well. Chill in the refrigerator for 30 minutes. 2. Just before serving, combine the lettuce and radicchio in a serving bowl. Place the shrimp mixture on top, toss, and serve. PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable; 2 Lean Protein; 2 Fat; Calories 200 (from Fat 130); Fat 14g (Saturated 1.9g, Trans 0.0g); Cholesterol 105mg; Sodium 140mg; Potassium 400mg; Total Carbohydrate 5g (Dietary Fiber 1g, Sugars 1g); Protein 15g; Phosphorus 175mg.
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INGREDIENTS: 1 tablespoon extra-virgin olive oil Eight 3-ounce boneless, skinless chicken breast halves ½ cup sliced mushrooms 3 tablespoons flour ½ cup low-sodium chicken broth ¾ cup white wine TIP: This dish is good 2 teaspoons lemon zest with green beans, ½ teaspoon lemon pepper asparagus, and broccoli 1 cup plain fat-free Greek yogurt sautéed in olive oil. Parsley sprigs DIRECTIONS: 1. In a large nonstick skillet, heat the oil; add the chicken and cook for 5 minutes on each side. Remove the chicken (keep warm) and add the mushrooms to the skillet. Cook until tender. 2. In a small bowl, whisk the flour with the broth and wine. Stir the mixture into the skillet, and add the lemon zest and pepper. Cook until thickened and bubbly. 3. Return the chicken to the skillet, and cook until the chicken is no longer pink. Transfer the chicken to a platter. Stir the yogurt into the skillet and heat thoroughly. Pour the sauce over the chicken and garnish with parsley. PER SERVING: Choices/Exchanges 3 Lean Protein; Calories 150 (from Fat 35); Fat 4g (Saturated 0.8g, Trans 0.0g); Cholesterol 50mg; Sodium 85mg; Potassium 220mg; Total Carbohydrate 4g (Dietary Fiber 0g, Sugars 1g); Protein 21g; Phosphorus 180mg. GulfCoastNewsToday.com
GulfCoastNewsToday.com
February 2018 • Healthy Living 11
HEART-HEALTHY DIABETES-FRIENDLY
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- RECIPES -
Strawberries Romanoff Prep Time: About 5 min Servings: 4 Serving Size: ¾ cup
Sautéed Sweet Peppers
VARY IT! Zucchini, squash, and mushrooms can all be prepared in addition to or instead of the peppers in this dish.
Prep Time: About 5 min Cook Time: 10 min Servings: 6 Serving Size: ½ cup vegetables and 1/3 cup rice INGREDIENTS: 1 tablespoon extra-virgin olive oil 2 medium green bell peppers, cut into 1-inch squares 2 medium red bell peppers, cut into 1-inch squares 2 tablespoons water 1 teaspoon salt ¼ teaspoon freshly ground black pepper 2 tablespoons finely chopped fresh basil or oregano 2 cups precooked brown rice, hot DIRECTIONS: 1. In a large skillet over medium heat, heat the oil. Add the peppers, and sauté for 3–5 minutes, stirring frequently. 2. Add the water, salt, and pepper; continue sautéing for 4–5 minutes or until the peppers are just tender. Stir in the basil, and remove from the heat. 3. Spread the rice over a serving platter, spoon the peppers and liquid on top, and serve. PER SERVING: Choices/Exchanges 1 Starch; 1 Nonstarchy Vegetable; ½ Fat; Calories 130 (from Fat 25); Fat 3g (Saturated 0.5g, Trans 0.0g); Cholesterol 0mg; Sodium 105mg; Potassium 250mg; Total Carbohydrate 22g (Dietary Fiber 3g; Sugars 3g); Protein 3g; Phosphorus 90mg.
Amy Riolo is an award-winning, best-selling author, chef, television personality, cuisine and culture expert, educator, and the editor of the American Diabetes Association’s new book Quick Diabetic Recipes For Dummies®. She is known for sharing history, culture, and nutrition through global cuisine. A graduate of Cornell University, Amy is considered a culinary thought leader who enjoys changing the way we think about food and the people who create it. 12 Healthy Living • February 2018
INGREDIENTS: 2 cups fresh strawberries, hulled 1 cup low-fat frozen Greek yogurt Juice and zest of 1 orange ½ cup low-calorie, fat-free whipped cream (recipe below) ½ cup peeled, unsalted pistachios, finely chopped DIRECTIONS: 1. Divide strawberries evenly between 4 dishes and refrigerate. 2. Just before serving, fold the frozen yogurt, orange juice, zest, and whipped cream together in a bowl. Spoon evenly over the chilled strawberries, top with pistachios, and serve. PER SERVING: Choices/Exchanges: ½ Fat-Free Milk; 1½ Carbohydrate; 1 Fat; Calories 200 (from Fat 70); Fat 8.0g (Saturated 1.3g, Trans 0.0g); Cholesterol 8mg; Sodium 60mg; Potassium 480mg; Total Carbohydrate 26g (Dietary Fiber 3g, Sugars 17g); Protein 8g; Phosphorus 175mg.
Low-Calorie, Fat-Free Whipped Cream Prep Time: About 5 min Cook Time: 5 min Servings: 8 Serving Size: 2 Tablespoons INGREDIENTS: 2 tablespoons water 1 teaspoon unflavored gelatin ½ cup fat-free powdered milk 1 teaspoon vanilla extract 1 cup ice water ½ teaspoon agave nectar DIRECTIONS: 1. In a small skillet, add the water; sprinkle gelatin on top. 2. After the gelatin has soaked in, stir over low heat until clear; cool. In a large mixing bowl, combine the milk, vanilla, ice water, and agave nectar; mix well. 3. Add the gelatin mixture, and whip until fluffy with a wire whisk or electric beaters. Refrigerate the whipped cream. PER SERVING: Choices/Exchanges: Free Food; Calories 20 (from Fat 0); Fat 0.0g (Saturated 0.0g, Trans 0.0g); Cholesterol 0mg; Sodium 25mg; Potassium 75mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 3g); Protein 2g; Phosphorus 40mg. GulfCoastNewsToday.com
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Paddle through Baldwin County’s natural wonders The City of Foley Environmental Department will soon offer guided kayak tours departing from Graham Creek Nature Preserve’s public kayak and canoe launch off Stan Mahoney Lane. These trips will primarily paddle through the calm waters of Graham Creek and Graham Bayou to the mouth of Wolf Bay, a round trip of roughly 1.25 miles. The staff plans to lead the kayak trips on a quarterly basis free of charge for community members and visitors of Baldwin County. South Baldwin Chamber Foundation of Baldwin County and Riviera Utilities of Foley partnered to provide funding to Graham Creek Nature Preserve for the purchase of kayaks, paddles, and life vests to enable as many guests as possible to experience the beauty of a section of Wolf Bay watershed at no cost. It is a goal of the city’s Environmental Department to make access to natural resources like our coastal waterways available to as many people as possible, regardless of economic circumstances.
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Access to the local watershed’s navigable waterways is one thing, and knowledge about the issues they are facing is another. Environmental education that is watershed-based will be included with the guided tours, so participants will not only learn their way around Graham Creek and parts of Wolf Bay, they will learn what factors affect the environmental conditions of them and ways they can help protect them. Dates of upcoming trips will be posted to www. grahamcreekpreserve.org and on the Graham Creek Nature Preserve’s Facebook page. Participants are free to bring their own kayaks and gear or use the equipment that is generously being provided to the preserve by the South Baldwin Chamber Foundation and Riviera Utilities. Advanced registration with the Environmental Department staff will be required to utilize the kayaking and canoe equipment provided at the preserve. Be on the lookout for upcoming dates! If you have any questions, please email Jackie McGonigal at jmcgonigal@ cityoffoley.org.
GulfCoastNewsToday.com
GulfCoastNewsToday.com
February 2018 • Healthy Living 17
WALK, BIKE, JOG,
MEANDER AND LOLLYGAG THE EASTERN SHORE TRAIL IS 23 MILES OF BLISS FOR EVERY TYPE OF TRAVELER For locals who walk, jog and bike, it’s hard to imagine life here without the Eastern Shore Trail, the 23mile ribbon of pavement that connects Spanish Fort to Weeks Bay in south Fairhope. Tourists on rented bikes from the Grand Hotel, moms pushing strollers in downtown Daphne, children on the Gator Alley Boardwalk, a parade of beach cruisers saluting a sunset, all have this in common: they use the Trail, as envisioned by the late Teko Wiseman 23 years ago. Because the Trail is always open and accessible to virtually everyone, there’s no excuse to stay home, no reason to sit idle, no season to be sedentary. The Baldwin County Trailblazers, the nonprofit group that Wiseman formed to make the Trail a reality, remains active as stewards of the Trail, overseeing upgrades and maintenance. In recent months, the Trailblazers has assumed new energy, new board members and is gearing up to move in new directions. “To have walkable, bikable communities has huge appeal to people and businesses today. It’s a lifestyle opportunity that most communities seek and are trying to incorporate into their infrastructure, and we already have it!” said Molly Peterson, President of the Baldwin County Trailblazers (BCT). The Eastern Shore Trail is essential to the overall mission of the Trailblazers, which is to get people moving outdoors and sharing the joy of an active, healthy lifestyle. 18 Healthy Living • February 2018
Brisk walking outdoors helps maintain weight, improves mood, balance and coordination, improves cardiovascular health, strengthens bone and muscle, and can help manage conditions including Type 2 diabetes and high blood pressure, according to Mayo Clinic staff. It also can take young and old alike wherever they need to go safely as long as the infrastructure is in place, such as sidewalks, crosswalks and enforcement of policies that protect pedestrians. Groups like the Trailblazers that encourage active modes of transportation take seriously the need to promote safe pedestrian travel through signage and education. That’s why The Walking School Bus, which brings school children (and many of their parents and siblings) together to celebrate walking outdoors, aligns perfectly with the Trailblazers mission. “There is good reason why rain or shine, nearly 100 kids show up every morning to walk with friends and parents to Fairhope Elementary,” said Charlene Lee, who directs the Walking School Bus. Parents of children from other schools have seen Fairhope’s success and want to adopt the same program. Only lack of sponsorship funding, which covers insurance cost and stipends, is what keeps schools from starting their own programs. “The Trailblazers recognize that the next generation of walking enthusiasts and trail users could easily begin healthy habits on a Walking School Bus,” Lee said. GulfCoastNewsToday.com
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Active lifestyles offer more than just physical fitness. “Riding the trail regularly, for me, is a way to nourish mind, body and spirit. It’s indisputable that it improves physical health, and there is plenty of research to show it helps improve the function of the mind,” said BCT Board Member Nancy Johnson. “It can also be a meditative moment for me,” she said. “A good ride will focus your mind on breathing and the rhythm of the ride, clearing out competing demands for attention that are part of modern living. It’s a chance to get more centered and to rethink priorities.” The Trailblazers spent 20 years building the Eastern Shore Trail. Led by the vision of the late Fairhope resident Teko Wiseman, the Trailblazers sought grants and raised funds that mapped and built the Trail from Spanish Fort to Weeks Bay. Today, The Eastern Shore Trail is a varied path of concrete and asphalt shared by pedestrians, joggers and bikers. It runs alongside pine forests and expansive live Oaks draped in Spanish moss, lovely Southern homes and charming cities and towns. At its northernmost point, the Trail skirts along Gator Alley, featuring the South’s most fearsome reptile. Beautiful parks and public access to water dot the trail all the way to the southern terminus at Weeks Bay. Benches, signs and kiosks are available to travelers of the Trail. (The public can access more details about the Trail online at the BCT website under Riding the Eastern Shore Trail. ) While the Eastern Shore Trail is rich in beauty and history, there are still points on the path that require upgrades. The Baldwin County Highway Department did a great service to constituents by repairing several problem areas along the Jill Hall Aerobic Trail in November. The Trailblazers were able to identify the problems and Baldwin County responded quickly. The result is a smooth, safe ride on an essential part of
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Want to volunteer with the Baldwin County Trailblazers? If people are interested in policy, projects or issues, we welcome their participation. If anyone has specialized skills that would contribute to the mission, we invite you to join us. Contact the board at info@thetrailblazers.org and please see our more extensive list of volunteer opportunities at www. baldwincountytrailblazers.wordpress.com. Some of the volunteer opportunities: • Trail Maintenance is a vital, ongoing mission of the Trailblazers. We rely on users to help the Trailblazers identify needs and problems of upkeep on the trail. We encourage them to report to us areas that require maintenance through the Trailblazers Facebook page or at info@thetrailblazers.org • Bike Valet Program will be back again for the March Arts and Crafts Festival in Fairhope. Organized by the Trailblazers, the program provides and oversees free bicycle parking at community events such as the Arts & Crafts Festival, the Earth Day celebration and BirdFest Conservation Expo. • Safety Education for bicyclists and pedestrians requires volunteers willing to work on outreach through upgrades of road signage, kiosks, publications and school outreach. • Fundraising/Grant Writing the trail. The Trailblazers are in touch with the same department now to help with potential hazards on the trail identified between Highway 98 (where it makes a 90-degree turn east toward Weeks Bay) and Highway 13. The Trailblazers Board is focused on maintenance, widening of the Trail in a few places and improved crosswalk markings. There is also a desire by the growing community of active citizens to extend the Trail and to develop other opportunities, like the Walking School Bus, that foster active, healthy lifestyles. And, since the recent completion of the Eastern Shore Trail, accomplished by construction of the last leg between Weeks Bay and Highway 98, the Trailblazers are shifting focus to long-term priorities and goals. To this end, the group will meet in March to strategize on how exactly the organization will move forward. Eventually the Trailblazers would like to expand the Trail into Central Baldwin County in partnership with Magnolia Springs, Foley, Silverhill, Robertsdale and any other entities that would benefit from a tie-in. GulfCoastNewsToday.com
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February 2018 • Healthy Living 21
6
steps to reduce your risk of cancer
By Dr. Jennifer Y. Pierce One in two men will be diagnosed with a malignancy during their lifetime. For women, it’s one in three. If that sounds scary to you, consider this: You have more control over your risk of cancer than you may think. It’s estimated that 30 to 50 percent of cancer is preventable, according to the World Health Organization. As an oncologist and a public health researcher, I find this knowledge to be empowering and encouraging. I urge you to take advantage of February as National Cancer Prevention Month and commit to lowering your risk of cancer. These are my top six recommendations, all of which are widely endorsed by cancer clinicians and researchers.
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1
Dr. Jennifer Y. Pierce | Cancer Control and Prevention at USA Mitchell Cancer Institute
Don’t use tobacco. If you do, quit.
We’re not just talking about cigarettes and lung cancer here. No tobacco is safe. In fact, all tobacco products are known to cause a variety of cancers, from acute myeloid leukemia to pancreatic and stomach cancers.
2
Be sun smart.
To reduce your risk of skin cancer, protect yourself from UV rays with hats and clothing, and apply a broad spectrum sunscreen with an SPF of at least 30. Try to avoid the sun during peak hours, and, by all means, stay away from tanning beds.
GulfCoastNewsToday.com
3
4
Maintain a healthy diet.
Some studies point to a Mediterranean-style diet as the healthiest way to eat. Whatever healthy plan you choose, make sure to include more fruits and vegetables, and whole grains in your diet. Drink alcohol in moderation, or not at all. Moreover, a healthy diet, combined with regular physical activity, can prevent obesity, which is linked to 14 types of cancers, including such common ones as breast, colorectal and prostate cancer. We are learning that obesity increases inflammation and insulin resistance, which are believed to set the stage for cancer cells to grow.
Know your family history and discuss it with your doctor.
5 6
Get your cancer screenings on time.
Cancer screenings don’t just diagnose cancers. They can actually prevent them by catching pre-cancers. Mammograms, Pap tests, skin screenings and colonoscopies should be scheduled regularly, with the frequency determined by your age and family history. For instance, women ages 21-29 should get a Pap test every three years, and women ages 30-65 should get a Pap test and an HPV test every five years. Men should also discuss prostate cancer screening with their doctor. After tests, be sure to follow up on any abnormal results.
Get an anti-cancer vaccine.
Pre-cancers related to the human papillomavirus are more common among women than breast cancer. The HPV vaccine offers protection for a lifetime from seven cancers, including cervical, rectal, penile, vaginal, vulvar, mouth and throat cancers. The vaccine is recommended for girls and boys at age 11-12, with catch-up vaccinations to age 26.
Inherited genetic mutations play a role in 5 to 10 percent of cancers. If your family history suggests an abnormal occurrence of cancer, you may be directed to genetic counseling or testing, which is available at many academic medical centers, including USA Mitchell Cancer Institute.
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February 2018 • Healthy Living 23
FOOT CARE
an important factor in healthy aging For today’s baby boomers, it’s more important than ever to stay healthy and active as they age. While growing older causes some unavoidable body changes, more boomers are focusing on healthy lifestyles that can help them prevent problems associated with aging such as mobility issues related to the feet and legs. Impairment of the lower extremities is a leading cause of activity limitation in older people, according to the US National Center for Health Statistics (NCHS). “Foot problems are a health concern that can lead to further complications like knee, hip, and lowerback pain, all of which undermine mobility,” says Debra Gibson, DPM, a podiatrist at South Baldwin Podiatry in Foley, Alabama and member of the American Podiatric Medical Association (APMA). “The human foot has been called the mirror of health. Systemic problems frequently related to age, such as diabetes, arthritis, and circulatory disease, often can 24 Healthy Living • February 2018
first be detected in the feet.” Fortunately, boomers can do a lot to maintain and even improve their foot health. APMA offers the following advice to keep your feet pain-free.
Keep walking
Walking offers many benefits for both physical and mental health. If your feet hurt, however, you may find yourself less willing to get in the daily walking that’s good for your overall well-being. To keep your walking regimen comfortable, choose a good-quality, lightweight walking shoe with breathable upper materials like leather or nylon mesh. The heel counter should be firm, and the shoe heel should have less cushioning in order to position the foot’s heel closer to the ground for stability. The front of the shoe should offer adequate support but also be flexible. For a list of footwear that has been awarded APMA’s Seal of Acceptance, visit www.apma.org/seal. GulfCoastNewsToday.com
Shop for shoes in the late afternoon, because feet swell throughout the day, and have both feet fitted professionally. Wear the type of socks you intend to wear while walking and be sure the shoe fits snugly, but not tightly, over the sock. Your toes should have plenty of room to move around.
Deal with diabetes
“Diabetes symptoms often appear in the feet first, and the extremities can be hit hard by this chronic disease,” says Dr. Gibson. “In fact, diabetes complications lead to more than 65,000 lower-limb amputations each year.” Including a podiatrist in your diabetes care can reduce the risk of amputation up to 85 percent. Learn to recognize warning signs that often appear in the feet, including changes in skin color, swelling, numbness, pain, open sores that heal slowly, ingrown or fungal toenails, bleeding corns and calluses, and dry cracks in the skin, especially around the heels. If you have diabetes, inspect your feet daily for cuts, bruises, sores or changes to the toenails. Wear thick, soft socks without seams that could rub or cause blisters. Always have new shoes fitted properly and never go barefoot, not even in your own home.
Manage arthritis
Arthritis can affect the structure and function of
your feet. Common symptoms in the feet include joint swelling, joint pain or tenderness, redness or heat in joints, limited movement, early-morning stiffness, and skin changes, including rashes and growths. Podiatrists are often the first to diagnose a patient’s arthritis. Treatment can take many forms, including physical therapy, exercise, and medication. Regular check-ups are vital to managing the condition successfully.
General foot health
In addition to shoes that fit properly, it’s important to choose socks, pantyhose, or stockings that also fit well. If you have corns or calluses, never cut them with a razor, pocket knife, or other sharp instrument. Consult a podiatrist and only use over-the-counter foot products if he or she advises it. Bathe your feet daily in lukewarm water with a mild soap that contains moisturizers, or use a separate moisturizer after your bath or shower. Trim or file toenails straight across and inspect your feet every day. If you notice redness, swelling, cracks in the skin or sores, see your podiatrist. Debra Gibson, DPM, is a podiatrist at South Baldwin Podiatry in Foley, Alabama. Call South Baldwin Podiatry or visit www.southbaldwinpodiatry.com for more information. Visit www.apma.org to learn more about foot health and care.
FOOT PAIN? Heel or arch pain, ingrown toenails, bunions, fractures, sports injuries, or other foot related issues? Call for an appointment today Dr. Debra M. Gibson
Diplomate, American Board of Foot and Ankle surgery
SOUTH BALDWIN PODIATRY 1770 N. Alston, Foley, AL
251-943-3668
www.southbaldwinpodiatry.com No representation is made about the quality of the podiatric services to be performed or the expertise of the podiatrist performing such services
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February 2018 • Healthy Living 25
26 Healthy Living • February 2018
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