LEADING MEDICINE
HOW TO START (OR RESTART) RUNNING
Whether you’re a beginner or an old pro, running can be a fun self-care activity that can ease stress, build friendships and provide better health. But how do you get started? Dr. David Brown, a specialist with Houston Methodist Orthopedics & Sports Medicine at Clear Lake, has a plan to turn your running goal into reality.
MAKE SURE YOU’RE READY
A potential runner should be able to climb a few flights without shortness of breath and walk on a flat or inclined surface pain-free and without a limp. “If you are over age 45 or have conditions such as diabetes or heart disease, you should check with your doctor before getting started,” Brown said.
COMMIT TO A RACE (AND YOURSELF)
The first step: Sign up for a race. “Paying the entry fee can hold you accountable to starting and sticking with your training,” Brown added. “You may want to start slow with a shorter race, such as a 5K, to give yourself time to train.”
GET THE GEAR
Focus on your feet. The wrong shoes can cause blisters, bruising and sliding. To avoid unnecessary injury, head to a local running store and get fitted for a pair that works for your body mechanics. If you have an older pair of shoes, check the tread, flexibility and support.
FIND A TRAINING PLAN
Though there’s no shortage of race training apps, books and programs, Brown recommends looking for plans that take a slow and steady approach to building up miles.
“Running every day can be hard on your body,” Brown said. “Non-running days should include strength training and other movement such as yoga or bike rides.”
FOCUS ON FORM
Form is so important and makes a huge difference in your running progress as well as in avoiding injury. Make sure to lean slightly forward from your waist, engage your core, soften your shoulders and use short, fast strides. Also, remind yourself to relax.
FUEL AND HYDRATE
Getting enough water before, during and after your runs is crucial. Brown recommends 80 to 100 ounces of water throughout the day.
Eat a meal three to four hours before the race to keep you from feeling hungry and stabilize your blood sugar. Keep the snacks light, such as a granola bar or banana.
WORK THROUGH THE (METAPHORICAL) BUMPS IN THE ROAD
Things always pop up to derail your training and race goal. Though missing a few training runs won’t destroy your entire schedule, trying for consistency is important.
“However, sometimes your body needs a break so don’t beat yourself up if your plan gets derailed,” Brown said. “Remember to focus on why you started running and regroup with that goal in mind.” •
Houston Methodist Orthopedics & Sports Medicine is excited to serve as the title sponsor for the Texas City Triathlon, aimed to inspire athletes of all ages and abilities and pave the way for a healthier future for all participants.
The Sept. 21, 2024, Houston Methodist Texas City Triathlon, Duathlon & Aquabike is a multisport racing event with a community-focused atmosphere. It features a beginner-friendly, sandy-bottom swim, a bike course on the Texas City Dike and a run through Bay Street Park’s trails.
Houston Methodist has a long-standing commitment to supporting events and programs that foster and encourage health and wellness.
To register or learn more about each event, visit texascitytri.com
EMERGENCY CARE,
CARE OR PRIMARY CARE:
KNOW WHERE TO GO
When you’re in pain or feeling very ill, where should you go for medical care?
Choosing the right place at the right time can help you get the care you need — and possibly save you time and money.
“If you have a chronic medical condition,
EMERGENCY ROOM VISIT
Symptoms that generally signal an emergency include:
Allergic reaction with trouble breathing, swelling or hives
Chest pain or squeezing sensation in the chest
Broken bones
Head, neck or spine injury
Intense pain, including severe headache or abdominal pain
Loss of consciousness
Major burns or electric shock
Pregnancy-related issues, such as severe cramping or bleeding
Poisoning or suspected overdose
Shortness of breath or trouble breathing
Sudden slurred speech, visual changes or weakness on one side of the body
Suicidal thoughts
Uncontrolled bleeding
such as diabetes, heart disease or asthma, your doctor can advise you about related symptoms that may require emergency, urgent or routine care,” said Dr. Charanjeev Mann, board-certified internal medicine specialist at Houston Methodist Primary Care Group, affiliated with Houston Methodist Clear Lake Hospital. •
VIRTUAL URGENT CARE
See our providers for non-emergency urgent care needs via 24/7 video visits for minor illnesses, such as:
Coughs, cold, flu
Constipation or diarrhea
Fevers
Heartburn
Pink or red eyes
Sinus infections
Sore throat or strep throat
Urinary tract infection (women only)
Find Care Fast
PRIMARY CARE OFFICE VISIT
Make an appointment with your primary care provider for the following:
Minor health concerns
Preventive and routine care
Screenings and vaccinations
Managing chronic health conditions (diabetes, asthma, heart disease, etc.)
Referrals to specialty care
Emergency Care: Visit houstonmethodist.org/er to find emergency care near you. If you are experiencing a serious or life-threatening medical emergency, please call 911.
Virtual Urgent Care: Access non-emergency urgent care 24/7 via video visit. Download the MyMethodist App or visit houstonmethodist.org/virtual-care to learn more.
Same Day Clinics: Same-day sick visits for many common health conditions are also available. To schedule an appointment, visit houstonmethodist.org/pcg/same-dayclinics or call 346.356.3500
Beating the Odds: FIGHTING BACK AGAINST BREAST CANCER
When it comes to breast cancer prevention, knowing the common breast cancer risk factors is key, including:
■ Age
■ Being overweight
■ Family history
■ Genetic mutations
“The average risk is one in eight for women who do not have a family history. Your risk increases with age, so the risk never goes down,” said Dr. Michelino Scarlata, a breast surgeon at Houston Methodist Neal Cancer Center at Clear Lake.
While you cannot change risk factors such as age or family history, you can take preventive actions to modify your risk.
GET YOUR ANNUAL MAMMOGRAM
Since your breast cancer risk increases with age, it’s important to have a yearly mammogram starting at age 40. At age 25, talk to your primary care provider or gynecologist to help determine your risk level and if you should start getting screened sooner. “This allows us to detect breast cancer earlier, which decreases the chances you’ll need chemotherapy,” Scarlata explained.
STAY PHYSICALLY ACTIVE
Getting 150 minutes of exercise a week is recommended. Although this can sound overwhelming, breaking up the time helps. “Thirty minutes a day over five days will really decrease your risk of developing breast cancer,” Scarlata suggested.
LIMIT ALCOHOLIC DRINKS
While abstaining from alcohol altogether is the best thing to do for your health, limiting it to three or fewer drinks per week can still lower a woman's risk. Women who consume two to five alcoholic drinks a day have about 1.5 times the risk of developing breast cancer. “Try to limit yourself to one alcoholic beverage a day,” Scarlata stressed.
MAINTAIN A HEALTHY WEIGHT
Women with more fat cells produce more estrogen and tend to have higher insulin levels, which are linked to increased breast cancer risk. Regular exercise and a diet with fruits, vegetables and whole grains can help keep your weight at a healthy level. “Maintaining your weight after menopause is especially tough, but if you gain even just 15 pounds, you increase your risk of developing breast cancer,” Scarlata explained.
BREASTFEED LONGER
The longer you can breastfeed your baby, the better it is for your long-term breast health. “The more you breastfeed, the more it decreases your risk of developing breast cancer,” Scarlata said. While the reasons aren’t clear, one possible explanation is women who breastfeed have fewer menstrual cycles throughout their lives, and therefore less estrogen exposure.
ADD SUPERFOODS
Studies indicate consuming more monounsaturated fats, such as olive oil, may protect against breast cancer. Olive oil has antioxidants and anti-inflammatory properties, which can help reduce breast cancer risk. “These studies are showing that people with a diet higher in antioxidants have promising results,” Scarlata said.
KNOW YOUR BREAST DENSITY
Breast density is usually based on age. However, some post-menopausal women continue to have dense breasts. If you know you have dense breasts, ask for an ultrasound with your 3D screening mammogram. “This is a minimally invasive way to screen a dense breast and detect breast cancer,” Scarlata said.
CONSIDER GENETIC TESTING
Talk to your doctor about whether genetic testing is right for you, especially if you have a strong family history of breast cancer. Mutations in certain genes, such as BRCA1 and BRCA2, increase breast cancer risk. Women with this gene mutation may need to have more frequent screenings and may want to consider prophylactic surgery (breast removal).
EARLY DETECTION IS KEY
Most breast cancers have no signs. “This is why mammograms are so important. By the time you feel a lump in the breast, it’s half an inch. We can detect those much sooner, even at zero, with a mammogram,” Scarlata emphasized. •
WHAT TO DO IF YOU FEEL A BREAST LUMP
Your first action after feeling a breast lump is to schedule an appointment with your primary care provider. Your doctor will look for a variety of features and characteristics to answer questions such as:
• How large is the lump and does it change in size?
• Does the lump move under the fingers, or is it attached to the skin?
• Is the lump painless or painful and accompanied by red, itchy or inflamed skin?
• Is the lump affecting the nipple, causing inversion or creating discharge?
• Does the lump become more painful around your period?
• Is there more than one lump on one or both breasts?
Schedule Your Mammogram
To schedule your mammogram at a Houston Methodist Breast Care Center, visit houstonmethodist.org/mammogram-scheduling or call 346.356.PINK (7465)
WHAT TO ASK YOUR OB-GYN at Every Age
Dr. Ashley Marcantel
Have you ever left your doctor’s office and thought, “Oops! I meant to ask about…?”
Well, Dr. Ashley Marcantel, a specialist in Obstetrics and Gynecology at Houston Methodist Clear Lake Hospital, can answer your most common questions.
AGES 21-40
Is my menstrual cycle normal? “Jot down how often and how long your monthly periods last so you can discuss with your doctor,” Marcantel said. “Write down any unusual pain, heavy bleeding, spotting or cramping.”
Should I get the HPV vaccine? The CDC recommends the HPV vaccine for females and males ages 11-26 to help prevent HPV infections, cervical cancer and genital warts. It can be offered to women up to age 45.
Do I need a Pap test? The CDC recommends a Pap test to screen for cervical cancers starting at age 21. You can discuss with your doctor how often you should have a Pap test.
How long should it take to get pregnant? If you’re thinking about having a baby, ask about diet, exercise, supplements and other ways to work toward a healthy pregnancy. Depending on your age and how long you’ve been trying to conceive, your doctor may recommend fertility testing. It is normal for it to take six months to a year for a healthy couple to conceive.
Is my vaginal discharge normal? Don’t hesitate to report unusual or foul-smelling discharge. You may need to be tested for infections or a sexually transmitted disease, depending on your symptoms and sexual history.
AGES 40-60
How often should I have a mammogram? “Any woman at risk for breast cancer should start having an annual screening mammogram at age 40,” Marcantel said. “Depending on your family history, your OB-GYN may suggest genetic testing or starting earlier.”
How can I deal with urine leakage? Women, especially those
who have given birth vaginally, may experience stress incontinence, which can occur during exercise, sudden coughing, sneezing or laughing. There are treatments to help relieve symptoms and improve your quality of life.
Am I going through perimenopause? Report any possible symptoms, such as hot flashes, mood changes, vaginal dryness and sleep disturbances. Your OB-GYN can explain the changes your body will go through as you move toward menopause and discuss ways to ease symptoms.
AGES 60+
How are my bones doing? To check your risk for osteoporosis, you should have a bone density test by age 65. If you finished menopause younger than age 64, check with your doctor. Treatments are available to help stop bone loss and even encourage bone growth.
Should I continue Pap tests? After you’ve had negative tests for many years, you may no longer need a Pap test unless you show symptoms of cervical cancer. Ask your OB-GYN when you should stop having these tests.
Do I still need breast cancer screening? There is no defined upper age limit to stop screening for breast cancer. Your doctor may recommend continuing mammograms even after age 75.
“In addition, it’s not unheard of to have a late-age pregnancy or an early start to perimenopause, so consider these age categories simply a guide,” Marcantel noted. “Don’t hesitate to ask questions about any concerns or issues you may have and be sure to have regular visits with your doctor.” •
Find an ObstetricianGynecologist (OB-GYN)
To book an appointment with Houston Methodist Obstetrics & Gynecology Associates in Clear Lake, visit houstonmethodist.org/obgyn-cl or call 832.783.2330
BELLY BLUES: How Stress Can Impact Your Digestion
Stress and anxiety can take a toll on your digestive system. Remember the last time you had a job interview or gave a public speech? Those nervous butterflies are tough to ignore, and they’re a signal of the connection between your belly and your brain.
“Your gastrointestinal tract has a collection of neurons that make up your gut’s brain,” said Dr. Muhammad Farooqui, a gastroenterologist with Houston Methodist Gastroenterology Associates at Clear Lake. “The entire system is very sensitive to moods — and stress can activate queasiness and other symptoms.”
A few techniques to help with your stress:
■ Close your eyes and take a deep breath.
■ Distract your mind by doing something you enjoy.
■ Limit your alcohol intake since it can make anxiety worse.
■ Picture yourself succeeding in the task that is causing fear.
■ Take a light walk to calm your mind.
■ Talk to a friend or loved one about a heavy topic on your mind.
■ Try getting a good night’s rest to recharge. Though not all gastrointestinal conditions are caused by stress, the conditions below can worsen symptoms.
COMMON CONDITIONS AFFECTED BY STRESS
■ Irritable bowel syndrome (IBS): This intestinal disorder often comes with cramping, gas, bloating and diarrhea or constipation.
■ Heartburn: This happens when the muscle between your esophagus and stomach opens, allowing stomach acid to flow the wrong way, causing burning or pain behind your breastbone.
■ Indigestion: These feelings of bloating or nausea, belching, gas and diarrhea can happen if you eat too much, too fast or consume high-fat foods.
“Stress can worsen underlying conditions and trigger unhealthy behaviors such as overeating and smoking, both of which can impact indigestion,” Farooqui noted.
Indigestion can also be a sign of gastroesophageal reflux disease (GERD) or ulcers, and usually gets worse during times of high-stress, and then improves once the trigger passes.
If you experience gastrointestinal symptoms more than two or three times a week, you should consider scheduling an appointment with a gastroenterologist. During the initial evaluation, your doctor will start uncovering the cause of your digestive upset to help you find relief. •
DON’T IGNORE YOUR SYMPTOMS
Everyone has occasional stomach issues but it’s important not to overlook lingering or recurring digestive problems.
“Frequent gastrointestinal symptoms can affect your quality of life or indicate a more serious condition,” Farooqui added. It’s important to see a specialist if your symptoms don’t improve.
Whether you need screening for gastrointestinal cancers or treatment for conditions like reflux (GERD), your doctor will uncover the cause of your digestive upset to help you find relief.
We’re Here to Help
Our GI experts at Houston Methodist Gastroenterology Associates at Clear Lake focus on helping you find relief from gastrointestinal symptoms. To schedule an appointment, visit houstonmethodist.org/gastro-cl or call 281.523.3320
The recommended age to start your annual mammogram is 40. Schedule yours today.
At Houston Methodist Breast Care Centers, our board-certified experts use the latest imaging technology to provide you with cutting-edge breast screenings — such as 3D mammograms — to detect even the smallest lumps and abnormalities with accuracy. We offer:
• 10+ convenient locations across Houston
• Online scheduling with readily available appointments
• Expanded hours available at most locations
• Access to medical records and test results through MyChart
Scan Code to Schedule Your Mammogram houstonmethodist.org/mammogram-scheduling 346.356.PINK (7465)
We do not require a doctor’s order for your annual screening mammogram.