Fit: Body & Mind

2019

A Publication of The Victor Valley Daily Press March 3, 2019

This Magazine is proudly sponsored by

My Health My Choice www.ChoiceMG.com facebook.com/choicemg

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Daily Press • March 3, 2019

Daily Press • March 3, 2019 A PUBLICATION OF: The Victorville Daily Press 13891 Park Ave., Victorville, CA 92392 PRESIDENT / PUBLISHER: Steve Hunt 760-951-6270, shunt@vvdailypress.com ADVERTISING DIRECTOR: Steve Nakutin 760-951-6288, snakutin@vvdailypress.com Major Accounts / Events Lisa Woodhart 760-951-6253, lwoodhart@vvdailypress.com MULTIMEDIA SALES STAFF: Danial Gardner, Irene Gaulke Jessica Lopez, Cynthia Brudnak Andrew Covabarrubias, Violet Espinosa SUPPORT STAFF: Andrea Dunn, Jacqueline Becerra

Table of contents How does food and exercise affect your mental health ........................................................... 4 Simple ways to alleviate back pain........................................................................................... 6 Simple ways to cut back on sodium......................................................................................... 7 3 benefits of core strength training.......................................................................................... 8 Nighttime snacking best bets................................................................................................... 9 Understanding, preventing and managing osteoarthritis........................................................ 10 Choice Medical ...................................................................................................................... 12 The importance of annual health exams. ............................................................................... 14 How woman can protect against osteoporosis....................................................................... 15 6 things to share with your doctor.......................................................................................... 16 Preparing for your mammography visit. ................................................................................. 17 Heart-healthy lifestyles begin in the kitchen........................................................................... 18 How to lower blood-sugar levels without medication. ............................................................ 19 Lifestyle choices that can decrease cancer risk..................................................................... 20 Desert Valley........................................................................................................................... 22

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Daily Press • March 3, 2019

How does Food & Exercise Affect Your Mental Health

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triving for a healthy mind, body, and soul is a noble goal, but it all begins with your mental health. With nearly 1 in 4 Americans suffering from some type of mental illness each year, and the CDC predicting that by 2020 depression will rank behind only heart disease as the leading cause of disability, the importance of positive mental health cannot be overstated. Thankfully, research has shown that a healthy diet and exercise regimen not only help lower the risk of depression and other mental illnesses but also stimulate brain development and reduce stress levels. Here are a few tips to ensure a brighter, more positive outlook on life.

Brain Food: As Preventive Medicine Specialist Roxanne Sukol, MD, puts it, “We are, quite literally, what we eat.” A healthy diet is crucial to brain development. In the same way, a contractor wouldn’t build a house with flimsy, weak materials, you must provide your body with the proper nutrients to facilitate brain growth.

From omega-3s, which improve thinking and memory, to B vitamins, which help reduce brain inflammation, the key is to choose foods that pack as many nutrients in as few calories as possible. A great source of zinc, which helps control the body’s response to stress, can be found in oysters,

which pack 500% of your daily need but have just 10 calories apiece. Or try mussels, which are rich in brain-healthy selenium and delicious on whole-grain pasta or in a low-sodium broth. “When we eat real food that nourishes us,” Sukol says,” it becomes the proteinbuilding blocks, enzymes, brain tissue and neurotransmitters that transfer information and signals between various parts of the brain and body.”

Exercise Provides A Mental Boost: From producing an increase in your serotonin levels to helping normalize sleep patterns, a consistent exercise or training regimen is scientifically proven to assist in the maintenance of good mental health.

Regular physical activity not only helps increase the volume of certain brain regions through better blood supply that improves the delivery of oxygen and nutrients, but it can also be just as good as existing pharmacological interventions for conditions like mild to moderate depression, dementia and anxiety. Three or more sessions a week of aerobic exercise or resistance training, for 45 to 60 minutes per session, can help treat even chronic depression, with the effects becoming noticeable as soon as four weeks in.

As one study puts it, “Exercise may be a way of biologically toughening up the brain, so stress has less of an impact.”

Taking the time to tend to your mental health isn’t just for adults – half of all long-term mental disorders start by age 14 – and there’s no time like the present to get started. Eating a proper diet and devoting time every week to exercising will pay huge dividends, both mentally and physically, down the road.

“Nutrition isn’t just about eating; it’s about learning to live. If you ever wonder if your eating behavior is wellbalanced or have a concern about your nutrition intake? It’s not a bad idea to stop at the dietitian’s office.”

-Naoko Nagaya To schedule an appointment with Naoko Nagaya visit HVVMG.com Heritage Victor Valley Medical Group (HVVMG) offers its members award-winning Coordinated care with a speedy referral system. HVVMG has 45 primary care physicians and a panel of two hundred medical specialists across Southern California’s High Desert, as well as the mountain communities.

HVVMG has a locally based members service team and is dedicated to a spirit of excellence. HVVMG is part of the Heritage Provider Network Not a Heritage member? You’ll love the way you feel with Heritage Victor Valley Medical Group. There is no cost, and you can keep your current health insurance, switch to a Heritage doctor.

Call (800) 655-9999 to learn more.

1-800-655-9999 www.hvvmg.com

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Daily Press • March 3, 2019

Simple ways to alleviate back pain

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ew health problems are as prevalent as back pain.

The American Chiropractic Association says that 50 percent of working Americans admit to having back pain symptoms each year. Bone and Joint Health Canada states that as much as 80 percent of people experience back pain at least once in their lifetime.

Back pain can be so significant that it results in a loss of function that impedes daily activities. In fact, according to the 2015 Global Burden of Disease report, back pain is the single leading cause of disability in most countries.

Back pain can be a complex issue. According to data complied

by TheGoodBody.com, only one in 10 people learns the primary cause of their pain. That’s because many things, including muscle sprains or joint irritation, can contribute to back pain. Other factors that may contribute to back pain include arthritis, stress, obesity, or diseases of the internal organs. Each of these issues can make it challenging to uncover the culprit behind back pain.

Ruling out degenerative diseases can be a first step in treating back pain. Doctors also may ask their patients about their level of physical activity. Doctors may want to know if patients suffering back pain engage in activities involving repetitive movements to determine if their back pain can be traced to these activities.

Some common factors contribute to back pain, and addressing these issues may bring about relief.

• Strengthen core muscles. Poor muscle tone, especially in the

back and abdominal muscles, may result in back pain. Engaging in activities that strengthen the core can help strengthen the area, offering more support to the back. A doctor, physical therapist or fitness instructor may guide you in exercises, such as planks or abdominal crunches, that can strengthen the core.

• Get up and move. A sedentary lifestyle can be a major contributor to back pain. Nearly half of Americans who experience back pain are desk workers who spend the majority of their time sitting, according to the Centers for Disease Control and Prevention.

Qi Spine, a clinic that gathered data from 1,300 people who said they deal with spine-related pain,

found that half the participants with sedentary jobs had lower back pain. Standing, moving around and taking breaks from the desk can help alleviate pain.

• Lose weight. The spine is vulnerable to effects of obesity.

Extra weight in the abdomen may pull the pelvis forward and strain the lower back, states the American Obesity Association.

Losing weight can reduce that strain on the lower back, thereby reducing pain.

Back pain is a frequent complaint and compels many people to visit their doctors. Exercise, maintaining a healthy weight and strengthening core muscles can go a long way toward keeping the back healthy and pain-free.

Daily Press • March 3, 2019

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Simple ways to cut back on sodium

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alt is widely relied on to give foods some added flavor. Many people may feel that unsalted foods are not as tasty as their salty counterparts, but it’s important that people of all ages understand the threat that excessive sodium consumption poses.

According to the Harvard School of Public Health, kidney problems may result from excessive sodium consumption. In addition, the American Heart Association notes that excess sodium and salt in the body puts a person at risk for a host of ailments, including stroke, heart failure, stomach cancer, and osteoporosis.

Cutting back on sodium should be a goal for anyone who hasn’t already done so. But the HSPH notes that people over age 50, people who have high or slightly elevated blood pressure, diabetics, and African Americans are at high risk of developing the health problems related to excessive sodium consumption.

Because sodium is so prevalent, some people may think that cutting back on its consumption must be nearly impossible. However, there are some simple ways to cut back on sodium.

• Ask for low-sodium recommendations when dining out. The AHA notes that the average person consumes 25 percent of his or her overall sodium at restaurants.

Some places now require restaurants to list total sodium content alongside offerings on their menus, and diners living in such areas should choose only those meals that are low in sodium. Diners who live in areas where sodium levels are not listed on the menu can ask for low-sodium recommendations or if existing menu items can be prepared without sodium or with lower amounts of sodium.

• Read labels. According to the AHA, 75 percent of the sodium in the average American diet comes from salt added to processed foods. Diners who have resolved to push away the salt shaker at the dinner table might still be exceeding their daily recommended sodium limits if they are eating prepackaged foods with high sodium levels. Food manufacturers use salt to give prepackaged foods longer shelf lives, so concerned diners should read labels before taking items home from the grocery store. The AHA recommends that adults consume no more than 1,500 milligrams of sodium per day, and shoppers should keep that in mind when reading labels and planning meals.

• Opt for low-sodium condiments.

Salt is not the only condiment on restaurant or kitchen tables that can add flavor to a meal, but it’s one of the few that can have a devastating effect on long-term

health. Forgo table salt when sitting down at the dinner table and opt for low-sodium condiments instead. Balsamic vinegar, horseradish and the juice of a lemon each pack a flavorful, lowsodium punch.

• Read vegetable packages as well. Shoppers who do not buy fresh vegetables from the produce aisle or farmer’s market should read the packaging on canned or frozen vegetables to ensure their veggies are not being doused in salt. Some manufacturers may use salt to preserve canned and frozen veggies. Diners who do not have access to fresh vegetables or the time to buy fresh veggies each week should compare packaging on canned and frozen vegetables and choose the product with the lowest amount of sodium.

Sodium can make meals more flavorful, but cutting back on sodium intake can improve long-term health.

Resisting the urge to sprinkle salt on meals when dining can help diners reduce their sodium intake.

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Daily Press • March 3, 2019

3 benefits of core strength training

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n the last decade, chances are strong competitive athletes, weekend warriors and men and women who routinely exercise have heard of workouts touting the benefits of core-strengthening exercises. Those unfamiliar with core training might think it’s just another exercise fad, unaware of the many practical benefits of a strong core.

To understand the benefits of core strength training exercise, it first helps to understand what such exercises are and dispel a common misconception about core training. People unfamiliar with core strength training may mistakenly believe it’s merely a way to sculpt toned abdominal muscles. While core training focuses on muscles in the abdomen, it does not do so exclusively.

Proper core strength training focuses on the body’s entire core, including the hips, back and chest as well as the abdomen.

The following are three significant ways that athletes and nonathletes

alike can benefit from core strength training.

1. Improved balance While working muscles in the hips, abdomen and back, core strength training is training these muscles to function as a more cohesive unit. This can improve balance, which can prove especially beneficial to aging men and women who may feel like they are losing some of their coordination.

2. Uniformity of muscles Men and women who adhere to more traditional strength training workouts may notice certain muscle groups develop more than others, perhaps naturally or because they are willingly or subconsciously focusing on certain areas more than others. For example, a person who enjoys doing bicep curls might develop especially large biceps but may not focus as much on the muscles in his or her back. That can lead to muscular imbalances. Proper

core strength training reduces the likelihood of such imbalances because the exercises focus collectively on a group of muscles, training these muscles to work together and developing them at the same pace.

3. Better posture According to the online medical resource WebMD, core-strengthening exercises are the best way for men and women to improve their posture.

That’s because some of the muscles worked during core training move the torso by flexing, extending or rotating the spine, while other muscles worked stabilize the pelvis and spine in a natural, neutral position. The Premier Sports and Spine Center notes that some of the benefits of good posture include lower injury risk, better alignment that can lower risk for arthritis and improved muscle health.

Core strength training exercises can pay various dividends that greatly improve adults’ overall health.

Daily Press • March 3, 2019

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Nighttime snacking best bets

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alorie-conscious individuals may wonder if eating at night or after a certain time can derail their diets and fitness regimens. The jury is still out on whether eating at night can pack on the pounds or not, with various health recommendations contradicting one another. However, if one does choose to snack at night, there may be a smart way to do so.

The U.S. Department of Agriculture’s Weight Control Information Network says that a calorie is a calorie no matter when it is consumed. That means it doesn’t matter if calories are consumed in the morning, afternoon or evening.

It is how many are consumed and the amount of physical activity individuals perform that will affect their weights.

Conversely, the Academy of Nutrition and Dietetics says they’re not sure if a calorie is a calorie no matter when it is consumed. Their research and data from the University of Pennsylvania School of Medicine’s Center for Weight and Eating Disorders indicates that when food is consumed late at night the body is more likely to store those calories as fat and gain weight rather than burn it off as energy. Certain animal studies show that food is processed differently depending on the time of day it was consumed.

But what is a person to do when hunger pangs hit at night and one fears that their rumbling stomach may interrupt their sleep? According to the nutrition and fitness experts

at MyFitnessPal, powered by Under Armour, stick to a snack that is between 100 and 200 calories. Choose a food that is high in protein, fiber or healthy fats, which will be more likely to keep a person satiated throughout the night.

Apples and peanut butter, string cheese and fruit, or whole grain crackers and Greek yogurt can be healthy, satisfying nighttime snacks.

Avoid sugary, calorie-dense foods, which may be hard to digest and can compromise sleep quality.

More studies may be necessary to determine the relationship between body weight and snacking at night.

In the meantime, nighttime snackers should choose healthy foods when reaching for a late night bite to eat.

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Daily Press • March 3, 2019

Understanding, preventing and managing osteoarthritis

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he most common chronic condition of the joints in both the United States and Canada, osteoarthritis affects roughly 30 million people in just those two countries alone.

While osteoarthritis, or OA, can affect people of all ages, it’s most common in men and women over the age of 65.

Understanding osteoarthritis and how to prevent and manage the disease can help men and women over the age of 50 reduce their risk and live more comfortably even if they develop OA. What is osteoarthritis?

According to the Arthritis Foundation,

healthy joints are covered by cartilage, a flexible connective tissue that covers the end of each bone. Cartilage facilitates motion of the joints and serves as a cushion between the bones. When a person has OA, cartilage breaks down, causing swelling and pain and affecting the mobility of the joint. Over time, OA can worsen and cause bones to break down and develop bone spurs, which form when bones meet each other in the joints. OA can even advance to a point where cartilage wears away and bone rubs against bone, creating even more pain while damaging the joints even further.

What causes osteoarthritis?

Once considered a byproduct of the wear and tear the human body naturally endures over a lifetime, OA is now viewed as a disease, notes the AF. The following are some potential causes of OA. • Genes: The AF notes that certain genetic traits can increase a person’s likelihood of developing OA. Collagen is a protein that makes up cartilage, and, while rare, a genetic defect that affects the body’s production of cartilage can lead to OA occurring in people as young as 20 years old.

Daily Press • March 3, 2019 Researchers have also noted that the gene FAAH is more commonly found in people with OA of the knee than in people who don’t have the disease.

FAAH has been previously linked with pain sensitivity.

• Weight: Being overweight increases a person’s risk for a host of ailments and diseases, and OA can be counted among them. Extra weight puts additional pressure on hips and joints, and over time those extra pounds can cause cartilage to break down more quickly than it would if the body was not carrying extra weight.

• Injury: Men and women who have suffered injuries to their joints may be at greater risk of developing OA than those with no such injury history.

• Overuse: Overuse of joints, tendons and ligaments can accelerate the breakdown of cartilage and increase a person’s risk of developing OA. Cartilage also can break down more quickly in the bodies of athletes and people whose careers require them to stand for extended periods of time, bend over frequently and/or lift heavy items.

• Preexisting conditions: Conditions such as rheumatoid arthritis, hemochromatosis and acromegaly may also contribute to the development of OA among people diagnosed with such disorders.

Prevention and management of OA Men and women who maintain healthy weights and exercise regularly and

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appropriately may be able to prevent the onset of OA. Appropriate exercises include strength training that focuses on building muscles around the joints, even if those joints are already affected by OA. Strong muscles around the joints can reduce the pain associated with OA, while range-ofmotion exercises can improve flexibility of the joints and reduce stiffness.

Aerobic exercise also helps men and women maintain healthy weights while facilitating weight loss for those who are already overweight.

Those already diagnosed with OA should speak with their physicians before beginning an exercise regimen, and such conversations can also include discussions about the various medications that can be used to reduce symptoms of OA.

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Daily Press • March 3, 2019

Metabolic Syndrome

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etabolic syndrome is a cluster of conditions that synergistically increase the risk of cardiovascular disease, type 2 diabetes, and premature mortality. The components are abdominal obesity, impaired glucose metabolism, dyslipidemia and hypertension.

Prediabetes, which is a combination of excess body fat and insulin resistance, is considered an underlying etiology of metabolic syndrome. Prediabetes manifests as impaired fasting glucose and/or impaired glucose tolerance. Impaired fasting glucose is fasting level of 100 to 125 mg/dl; while impaired glucose tolerance requires a blood glucose level of 140 to 199 mg/dl 2 hours after intaking 75 g of glucose. In patients with prediabetes, the risk of progression to diabetes can be decreased with lifestyle modifications.

These include weight loss through exercise and dietary modifications. Recommended diets are high in vegetables, legumes, whole grains, and fish. Consumption of sweetened beverages, including diet soda, should be eliminated. For patients who cannot achieve goals with lifestyle modifications, Metformin medication can be considered.

Hypertension and dyslipidemia should be managed. Goal of blood pressure control is a level below 130/80. Dyslipidemia is managed with diet modification and Statin use per risk factor determination.

A strong link exists between metabolic syndrome and cardiovascular events and mortality. Important interventions are exercise, smoking cessation and weight loss. Patients should begin a moderate exercise regimen that is acceptable to them and medically appropriate. The goal is for patients to regard exercise as an enjoyable part of each day, providing personal time to improve both mental and physical health. Patients should exercise for one hour per day, preferably all days of the week. Strategies to make exercise as a regular daily activity include involving the entire family, developing a buddy system, keeping a schedule, and

using electronic activity tracking devices. Exercise provides multiple benefits including weight loss, increased insulin sensitivity, lower triglyceride levels, and decreased cardiovascular disease risk.

Dr. Gurpal Phaguda is a BoardCertified Family Practice Physician.

He has practiced in Hesperia for over 25 years. He graduated from Loma Linda University School of Medicine and completed his residency at Glendale Adventist Medical Center.

He treats patients ranging from pediatrics to geriatrics. His special interests are Dermatology, Sports Medicine, Diabetes, and Hypertension. For additional information about metabolic syndrome, or to make an appointment with Dr. Gurpal Phaguda, visit www.ChoiceMG.com or call 760-242-7777.

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Daily Press • March 3, 2019

The importance of annual health exams

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nnual health exams are a key component of maintaining a healthy lifestyle. A person may not see the need to visit the doctor if he or she is feeling well, but not every disease or condition manifests itself in a way that men and women can detect. According the Unity Point Clinic, nearly one-third of the 133 million Americans living with a chronic disease are unaware of the presence of their conditions. Routine physical exams can detect serious illnesses before they do much damage.

No two physical exams will be exactly alike, but many will share some general features.

Health history A crucial element of a physical exam will include a thorough health history if the physician doesn’t already have one on file. The doctor will take time to ask questions about family history of illness, health habits, any vices (smoking, drinking alcohol, etc.), exercise schedule, and diet. If there is a possible hereditary health condition running through your family, the doctor may suggest certain testing and make note of potential signs to look for in the future.

Current ailments After discussing a patient’s history, the doctor may ask if they are having any problems they cannot explain.

These can include changes in eating or sleeping patterns; aches and pains; lumps or bumps and other

abnormalities. Again, the presence of symptoms may be indicative of illness or physical changes, but not all diseases produce obvious symptoms.

per minute.

• Blood pressure: A blood pressure cuff (sphygmomanometer) will measure systolic and diastolic pressure. Systolic pressure Vital signs measures the force with which A doctor will check a patient’s vital signs the blood is pushing through during the physical. Areas the doctor the arteries. The diastolic blood will look at include but are not limited to: pressure is the pressure in the • Heart rate: This measures the arteries between beats, when speed at which the heart is pumpthe heart rests. The systolic (top ing. Normal resting heart rate number) should be below 120, values range from 60 to 100 beats while the bottom should be

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Daily Press • March 3, 2019 less than 80, according to the Mayo Clinic.

• Respiration rate: The doctor will measure the number of breaths taken in a minute.

WebMD says between 12 and 16 breaths per minute is normal for a healthy adult. Breathing more than 20 times per minute can suggest heart or lung problems.

• Pulse oximetry: Johns Hopkins School of Medicine says pulse oximetry is a test used to measure the oxygen level (oxygen saturation) of the blood. It is a measure of how well oxygen is being sent to the parts of your body furthest from your heart. Normal pulse oximeter readings usually range from 95 to 100 percent.

Values under 90 percent are considered low.

Physical exam The examination will also include physical components.

The doctor will perform a visual inspection of the skin and body for any abnormalities, such as the presence of skin cancer. The physician may feel the abdomen to check that internal organs are not distended. Females’ physical examinations may include breast and pelvic exams.

Comprehensive testing In addition to the exam at the office, the physical may include an electrocardiogram, or EKG, to check electrical activity of the heart; blood count and cholesterol checks through bloodwork; body mass index testing; X-rays or MRIs and bone-density tests.

Physical exams remain an important part of staying healthy. Consult with a doctor for more preventative maintenance tips.

How women can protect against osteoporosis

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bone disease that occurs when the body loses too much bone, makes too little bone or both, osteoporosis can be debilitating. According to the National Osteoporosis Foundation, osteoporosis is responsible for two million broken bones each year, a figure that experts predict with rise to three million by 2025.

While anyone can suffer from osteoporosis, women are more likely than men to develop the disease.

Studies suggest that while up to one in four men age 50 and older will break a bone due to osteoporosis, one in two women age 50 and older are likely to suffer such a fate.

The NOF notes that osteoporosis is often referred to as a silent disease, with many people not even realizing they have it until they suffer a fracture.

Because of the silent nature of osteoporosis and their increased

vulnerability to it, women may want to take the following measures to protect themselves against this potentially debilitating disease.

• Include ample calcium and vitamin D in your diet. The NOF notes that calcium and vitamin D are both vital to building strong, dense bones when you’re young, and both calcium and vitamin D keep bones strong and healthy as the body ages. Women age 50 and younger need 1,000 milligrams of calcium each day, while those 51 and older need 1,200 milligrams each day. Calcium-rich foods include dairy products like low- or non-fat milk, yogurt and cheese.

Women age 50 and younger need between 400 and 800 international units (IU) of vitamin D each day, (Continued on Page 16)

Certain types of exercise, including dancing, may help women protect their bones against osteoporosis.

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Daily Press • March 3, 2019

6 things to share with your doctor

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t is important to be honest with a doctor about certain health habits, but sometimes it isn’t so easy to be forthcoming. Fear of being judged or discussing embarrassing situations may prevent some patients from telling medical professionals the whole story.

However, the things people do not share could end up compromising their treatment or prevent doctors from discovering certain ailments.

Rather than omitting information, people need to be frank with their doctors. Honesty is important when speaking with a physician, even when the discussion turns to the following potentially sensitive topics.

1. Smoking: Even if you aren’t a daily smoker, mention if you smoke in social situations or grab a drag entire picture before prescribing once in a while. Smoking increases treatment. the risk for many illnesses and can 4. Exercise habits: Don’t claim to be compromise how effective some a gym rat if you’re more of a couch medications can be. potato. An accurate idea of their 2. Alcohol consumption: Be honest patients’ fitness levels and habits is about how much you drink, as alcoa key diagnostic tool for physicians. hol can interfere with medications.

5. Unusual issues: Be forthright with 3. Supplement usage: Over-theany issues, even those that occur counter medicines, herbs and other in embarrassing areas of the body. supplements can affect overall Remember, if you’re uncomfortable health. A doctor needs to know the with your doctor, you can always

get a referral for a specialist who treats those areas of the body daily.

6. Drug use: Prescriptions are written in dosages for the intended recipient.

Taking drugs that are not prescribed to you, whether it’s a loved one’s prescription or an illicit drug, affects your body. If you have a medical issue, consult with your doctor so you can get your own legal prescription or begin working toward addressing your addiction.

How women can protect against osteoporosis (Continued from Page 15) while those age 50 and older need between 800 and 1,000 IU each day. The body can get vitamin D from sunlight and supplements or multivitamins. Vitamin D is naturally available in just a few foods, such as fatty fish like wild-caught salmon or tuna.

• Include weight-bearing and muscle-strengthening exercises in your workout routine. Weightbearing and muscle-strengthening exercises help women build and maintain bone density. Weightbearing exercises include dancing,

high-impact aerobics, jogging/ running, and tennis, among others. Muscle-strengthening activities include weightlifting and elastic band exercises. The NOF notes that certain positions in exercises such as yoga and pilates may not be safe for people with osteoporosis or those at increased risk of broken bones. Speak to a physical therapist about which positions or exercises to avoid.

• Pay attention to the beverages you drink. It’s not just the foods you eat that can help or hurt

you in the fight against osteoporosis. Heavy consumption of alcohol can contribute to bone loss, while drinks that contain caffeine, including coffee, tea and sodas, can decrease calcium absorption and contribute to bone loss as well. Drink alcohol and caffeinated beverages in moderation.

Women are more vulnerable to osteoporosis than men.

Learn more about the disease at www.nof.org.

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Preparing for your mammography visit

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nnual mammograms are widely recommended for women beginning at age 40. Some estimates suggest that more than 48 million mammography screenings are performed in the United States every year.

Whether it is a woman’s first mammography or her twentieth, preparing for the appointment can ease anxiety and make the experience go more smoothly. The following are some guidelines to consider when preparing for a mammography visit.

• Choose a reputable and certified facility. Select a radiology center that is certified by the FDA, which means it meets current standards and is safe. Many women also prefer to select a facility that is covered by their health insurance.

Plans usually allow for one mammogram screening per year.

• Time your visit. Schedule the mammogram to take place one

week after your menstrual period if you have not reached menopause.

Breasts are less likely to be tender at this time. Also, schedule your visit for a time when you are not likely to feel rushed or stressed. Early in the day works best for many.

• Dress for the occasion. Twopiece ensembles enable you to only remove your shirt and bra for the examination. A blouse that opens in the front may be optimal. Some facilities require you to wear a paper gown for the exam.

• Watch your grooming practices.

You’ll be advised to abstain from wearing powder, perfume, deodorant, ointment, and lotions on the chest or around the area.

These substances may look like an abnormalities on the mammogram image, potentially resulting in false positive diagnoses.

• Take an OTC pain medication.

Mammograms are not necessarily

painful, but they can put pressure on the breasts, which creates discomfort. Breasts are compressed between a plastic plate and the imaging machine. This spreads out the tissue and helps create a clearer picture. If your breasts are tender, medications like acetaminophen or ibuprofen taken an hour before the appointment may ease discomfort.

• Expect a short visit. Mammogram appointments typically last around 30 minutes. The technician will mark any moles or birthmarks around the breasts so they can be ignored on the imaging. You’ll be asked to hold your breath as the images are taken. If the images are acceptable, you are free to go. But new images may be needed in some instances.

Mammograms are now a routine part of women’s preventative health care. The procedure is simple and appointments are quick and relatively painless.

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Daily Press • March 3, 2019

Heart-healthy lifestyles begin in the kitchen

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eight-loss initiatives and dieting often go hand-inhand, but healthy diets can do more than help women shed pounds. Heart disease is the primary killer of females, but embracing heart-healthy diets can help women reduce their risk of develop cardiovascular disease.

The American Heart Association reports that heart disease causes one in three female deaths each year in the United States. The AHA also notes that 90 percent of women have one or more risk factors for developing heart disease. Heart valve problems, congestive heart failure, abnormal rhythm of the heart, and plaque buildup in the walls of the arteries can contribute to heart disease.

Fortunately, healthy choices, including the right diet, can help reduce women’s risk for heart disease risk.

Here are a few easy ways to modify eating habits to be more heart-healthy.

• Avoid consuming too many calories. The Mayo Clinic says to control portion sizes so that you are

not overloading on extra calories.

Eat larger portions of nutrient-rich foods and go sparingly on highcalorie, high-sodium and/or refined foods. Being overweight can contribute to heart problems.

• Increase produce consumption.

A variety of low-calorie fruits and

Daily Press • March 3, 2019 vegetables can provide ample nutrition and plenty of healthy antioxidants. Choose a variety of fruits and vegetables so that you get as many vitamins and minerals as possible. Make fruits and vegetables your largest portions when eating.

• Reduce sodium intake. Harvard Health points out that too much sodium consumption can increase blood pressure and cause the body to hold onto fluid. Hypertension is a major risk factor for heart attack, stroke and other cardiovascular problems.

• Add more whole grains to your diet. Dietary fiber from whole grains may improve blood cholesterol levels, thereby lowering your risk for heart disease. Dietary fiber also can lower risk of stroke, obesity, and type 2 diabetes.

• Choose healthy fats. Studies have shown that omega-3 fatty acids found in salmon, olive oil and flax seed reduce a person’s risk of developing arrhythmia and atherosclerosis. The American Heart Association recommends eating fatty fish at least twice a week as a way to boost omega-3 fatty acid levels.

• Load up on berries. When choosing fruits, go heavy on berries. Health magazine reports that according to a 2013 study by the Harvard School of Public Health in the United States and the University of East Anglia, United Kingdom, women between the ages of 25 and 42 who ate more than three servings of blueberries and strawberries a week had a 32 percent lower risk of heart attack compared

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with those who ate less. The authors of the study attributed the benefit to compounds known as anthocyanins and flavonoids,which are antioxidants, that may decrease blood pressure and dilate blood vessels.

• Indulge in smart ways. When eating sweets, choose dark chocolate. Dark chocolate contains flavonoids called polyphenols, which may help lower blood pressure and reduce clotting and inflammation. Select varieties that contain at least 60 to 70 percent cocoa.

In addition to a cardiac-friendly diet, women concerned about heart health should aim for at least 150 minutes of moderate physical activity each week. Also, pay attention to food labels to make smarter choices.

BJs

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Daily Press • March 3, 2019

Lifestyle choices that can decrease cancer risk

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he United Nations estimates that the world is home to 7.6 billion people. None of those people, regardless of their ethnicity, race or gender, are immune to cancer.

According to the World Health Organization, cancer is the secondleading cause of death across the globe. Responsible for nearly nine million deaths in 2015, cancer is a formidable foe but one that can be defeated. For example, the SEER Cancer Statistics Review released in spring of 2018 indicated that cancer death rates among women decreased by 1.4 percent between 2006 and 2015. Even more encouraging is the decline in breast cancer death rates, which the American Cancer Society says decreased by 39 percent between 1989 and 2015.

secondhand smoke. Lung cancer Various factors have contributed to is not the only type of cancer that the decline in cancer death rates. While smoking has been linked to, as the advancements in treatment protocols Mayo Clinic notes smoking also and education programs that have has been connected to cancers of emphasized the importance of cancer screenings have had profound impacts, the mouth, throat, larynx, pancreas, individuals avoiding unhealthy lifestyle bladder, cervix, and kidney. By choices also has made a difference in avoiding or quitting tobacco, men reversing cancer death rates. Research and women can reduce their into cancer prevention is ongoing, but own cancer risk and reduce the the following are some healthy lifestyle likelihood that their nonsmoking choices that may help people reduce loved ones will develop cancer their cancer risk. related to secondhand smoke. • Avoid tobacco. The U.S. • Eat right. The WHO notes that Department of Health and Human many countries have implemented Services reports that cigarette programs encouraging the smoking kills almost half a million consumption of five or more portions of fruits and vegetables people in America alone each per day. Those programs are year. Nearly 10 percent of those a result of studies showing the deaths occur due to exposure to

Daily Press • March 3, 2019 potential relationship between a healthy diet and a reduced risk of cancer. For example, the National Cancer Institute says studies conducted on animals have shown that antioxidants, which can be found in various fruits and vegetables, can prevent the type of cell damage associated with the development of cancer.

• Protect skin from the sun.

In 2018, the American Cancer Society notes that more people are diagnosed with skin cancer in the United States each year than all other cancers combined.

While overexposure to the sun is not the only way a person can develop skin cancer, protecting skin from the sun is a great way for people to significantly reduce their risk for the disease. The Mayo Clinic recommends people avoid the sun between 10 a.m. and 4 p.m, when the sun’s rays are strongest. People also should apply and reapply generous amounts of sunscreen when spending time outdoors.

• Speak with a physician about immunizations. The Mayo Clinic notes that protecting oneself against certain viral infections also may help men and women reduce their cancer risk. For example, hepatitis B has been linked to liver cancer.

Certain people, including those who are sexually active but not monogamous, intravenous drug users and health care or public safety workers who may be exposed to infected blood or body fluids, are at greater risk of hepatitis B than others, and such people should speak with their physicians about being vaccinated.

Cancer can affect both healthy and unhealthy people. But certain cancer prevention strategies may help men and women lower their cancer risk.

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How to lower bloodsugar levels without medication

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iabetes is a disorder in which the body cannot properly store and use the energy found in food. To be more specific, diabetes compromises the body’s ability to use glucose.

According to MediLexicon International, type 1 diabetes is an autoimmune disease in which the body wrongly identifies and then attacks pancreatic cells, which causes little to no insulin production. Those with type 1 diabetes usually must rely on insulin shots to remain healthy.

Type 2 diabetes involves insulin resistance or insufficient insulin production and is the more common form of diabetes. The pancreas may still produce insulin, but not enough to meet the demands of the body. Insulin resistance occurs in some cases because a consistent high blood-glucose level causes cells to be overexposed to insulin and then makes cells less responsive or immune to its effects.

Diabetes treatment can include a combination of strategies, including the following nondrug remedies.

• Diet: Diabetics can work with their doctors and nutritionists to come up with a diet that will be most effective. Some advocate for eating foods that are low in carbohydrates or ones with a low glycemic index.

Others say that it is more important to restrict caloric intake rather than sugar intake.

Work with a professional to create a healthy diet and follow it as closely as possible. Eat meals at the same time each day so you can better regulate blood-sugar spikes and lulls. Skipping meals may cause you to overeat later in the day, which can throw glucose levels off-kilter.

• Exercise: Many people with type 2 diabetes are carrying around extra

weight. Exercise can help them shed pounds and maintain healthier weights.

But exercise does more than just help you lose weight. The Joslin Diabetes Center says strength training exercises are an important component of workouts. By maintaining lean muscle mass, you can get rid of a larger amount of glucose in the bloodstream, thus helping manage diabetes in the process. Get at least 20 to 30 minutes of moderate activity several days per week.

• Supplementation: Some people find that certain natural ingredients can help regulate blood-sugar levels. For example, pure, organic apple cider vinegar taken over time can help people with diabetes manage their blood-sugar levels more effectively.

A small amount of cinnamon per day may be abwle to reduce fasting glucose levels by anywhere from 18 to 29 percent, according to a study in the Journal of Agricultural and Food Chemistry.

Always speak with a doctor before trying any home remedies to treat diabetes or exploring any alternatives to traditional diabetes treatments.

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Daily Press • March 3, 2019

Desert Valley Medical Group D

esert Valley Medical Group provides exceptional, personalized care to a variety of High Desert residents. It does this through a network of more than 35 dedicated physicians that specialize in a broad range of fields.

These include outpatient primary care, pediatrics, cardiology, neurology, rheumatology, hematology, urology, industrial medicine, and urgent care, among others.

The group is affiliated with Desert Valley Hospital, a 148-bed acute care facility specializing in state-of-the-art interventional cardiac catheterization procedures, a dynamic emergency department, robotic surgery, cardiothoracic surgery, general surgery, and women’s services.

The group itself has five primary/specialty care medical offices, three in Victorville and two in Hesperia. It also operates a physical therapy and industrial medicine center, both located in Victorville.

In addition to the many specialties, DVMG also offers on-site imaging, pharmacy/lab services, health education, and a senior wellness center in Apple Valley.

The Desert Valley Charitable Foundation offers scholarships to local students. Desert Valley Charitable Foundation Scholarship program was created to reward students who have achieved academic excellence while being involved in school and community services. The program is open to High Desert residents who are actively pursuing a career in the Healthcare or Medical related field. Desert Valley Charitable Foundation began awarding scholarships in 1994.

October is Breast Cancer Awareness month and we support you and your journey to BE RESILIENT. Each year in the United States, more than 240,000 women get breast cancer. We encourage you if you are 50 to 74 years old, to be sure to have a mammogram screening every two years. For the month of October, Desert Valley Medical Group is offering $45 mammograms. Call 760-241-8000, ext. 5161 for more details.

For more information, please visit www.desertvalleymedicalgroup.com. We accept most major healthcare plans.

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Daily Press • March 3, 2019