LEADING MEDICINE
October:
STAYING ACTIVE EVENT: TIPS FOR MAINTAINING AN ACTIVE AND HEALTHY LIFESTYLE
Date: October 22
Location: Tomball Event Center
20235 Cypress Rosehill Rd, Tomball, TX 77377
Register here: join.houstonmethodist.org/stayingactive-wb
November:
DIGESTIVE HEALTH WEBINAR: WHAT IS YOUR GUT TELLING YOU?
Date: November
Location: Virtual
Register here: join.houstonmethodist.org/digestivehealthevent-wb
RECIPE Healthy for Your Gut BUTTERNUT SQUASH SOUP
Ingredients:
1 butternut squash
1 small onion
1 tablespoon minced garlic
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon allspice or nutmeg
2 (14 ounce) cans low sodium vegetable broth/stock
Optional garnish: Toasted pepitas (pumpkin seeds) and shredded asiago or parmesan cheese.
Prepare the butternut squash by peeling the skin, cutting the squash in half, removing the seeds, and chopping the squash into cubes. In a large pot, sauté the diced onion with olive oil. After 3-5 minutes, add the minced garlic and sauté for a minute. Add the butternut squash and the broth. Then season with salt, pepper, and allspice or nutmeg.
Let the mixture simmer on medium to high heat for about 25 minutes or until butternut squash is fork-tender. Use an immersion blender to puree the soup until it has no lumps. Top each bowl of soup with toasted pepitas (pumpkin seeds) or a little shredded asiago or parmesan cheese.
Recipe adapted from the GastroIntestinal Research Foundation
Learn about foods that improve your gut health on page 3.
GUT CHECK: Foods to Improve Your Health
Dr. Naga
Addepally
Your body is teeming with fungi, bacteria and viruses. Many of them are helpful, and very important to achieving your best health.
“Not all bacteria are related to disease,” explained Dr. Naga Addepally, a gastroenterologist at Houston Methodist Willowbrook Hospital. “Bacteria in our body are critical to the proper function of our immune system, play a role in our weight and even impact our heart health.”
These microorganisms living on and inside the body are known as your microbiome and are primarily found on your skin and in your intestines (gut). Scientists have identified as many as 1,000 species of bacteria in the gut microbiome. Addepally described how these microbes get inside your body, and how they help.
THE GUT BIOME AND YOUR BODY
From the moment you’re born, your body interacts with microbes.
“Babies are first exposed to microbes when they pass through the mother’s birth canal during a vaginal delivery,” Addepally said. “The gut biome then adds many other types of species through the food a baby consumes, including breast milk.”
Gut microbes break down fiber, which can help prevent weight gain, diabetes, cancer and more. They also interact with the immune system to influence how your body responds to infection. Scientists have uncovered evidence that the gut biome can impact your central nervous system and even your heart.
“We know the gut biome is involved in many important aspects of your health,” Addepally added, “so it’s worth considering how we can help make it strong.”
HOW TO IMPROVE YOUR GUT BIOME
As we enter the flu season, you can take added precautions to build your immune system. To improve your gut biome,
Addepally recommended the following:
■ Choose whole grains: Gut bacteria digest these beneficial carbs and fiber to lower your risk of diabetes, control your weight and more.
■ Diversify your diet: Beans, legumes and fruit are high in fiber and can support the growth of beneficial bacteria.
■ Eat natural prebiotics: Apples, artichokes, asparagus, bananas and oats all contain prebiotics — fiber that stimulates healthy bacteria.
■ Go plant-based: Eating a plant-based diet can improve your gut’s biome by reducing levels of disease-causing bacteria in the gut.
■ Consume fermented foods: Kefir, sauerkraut and yogurt contain healthy bacteria and reduce the number of diseasecausing bacteria in the gut.
■ Pick polyphenols: Red wine, green tea, dark chocolate and olive oil encourage healthy bacteria growth in the gut biome.
■ Try a probiotic supplement: These live bacteria can help “reseed” your gut with healthy microbes.
You should also limit artificial sweeteners in your diet. Research has shown that sweeteners such as aspartame increase blood sugar by encouraging unhealthy bacteria to grow.
“Taking the time to focus on your gut health can make a big difference in not only how your body responds to illness but also your mood,” Addepally said. “Of course, before you start any new diet or supplement talk to your primary care provider or gastroenterologist about what works best for your body based on your health” •
Get Your Gut in Check
Our GI experts can help with your gut health. To schedule an appointment with a gastroenterologist or to learn more, visit houstonmethodist.org/ gastro-wb or call 281.737.2500.
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 of developing breast cancer 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. Yaser Alkhatib, medical oncologist at Houston Methodist Neal Cancer Center at Willowbrook.
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. “Mammography is the most effective tool available to diagnose breast cancer at an early stage, long before tumors are large enough to be felt or to cause any symptoms,” Alkhatib explained.
Dr. Yaser Alkhatib
STAY PHYSICALLY ACTIVE
“Getting 150 minutes of exercise a week is recommended,” Alkhatib said. “Although this can sound overwhelming, breaking up the time helps. Thirty minutes a day over five days will decrease your risk of developing breast cancer.”
LIMIT ALCOHOLIC DRINKS
Limiting alcohol to three or fewer drinks per week can 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 compared to nondrinkers. While abstaining from alcohol entirely is the best way to lower your risk of breast cancer, Alkhatib said, “you can also limit yourself to one drink a day.”
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 gaining even just 15 pounds increases your risk of developing breast cancer,” Alkhatib 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. “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,” Alkhatib said.
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,” Alkhatib 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,” Alkhatib 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 or symptoms,” Alkhatib warned. “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,” he 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 M ethodist Breast Care Center, visit houstonmethodist.org/ mammogram-scheduling or call 346.356.PINK (7465)
Build Back Your Confidence: Discover Breast Reconstruction Options
Sometimes a little confidence is all you need to feel more like yourself. Getting a youthful look after losing those extra pounds of weight or after finishing breastfeeding your baby is one way to help.
Although most thought of for women after a mastectomy or lumpectomy (due to breast cancer), breast reconstruction is also an option for you.
“A significant surgery can have profound physical and emotional effects on women,” said Dr. Pablo L. Padilla, a plastic and reconstructive surgeon at Houston Methodist Willowbrook Hospital. “Reconstruction can help restore a sense of wholeness and confidence for many women who have undergone breast surgery, regardless of the underlying reason.”
The reasons you may consider breast reconstruction include:
■ To feel better about your body
■ To help your clothes fit better
■ To make your chest look balanced when wearing a bra or swimsuit
■ To regain your breast shape
Breast reconstruction surgery has changed throughout the years, and you now have personalized options.
1 . IMPLANT-BASED RECONSTRUCTION
This surgery puts saline or silicone implants in place of the removed breast tissue. It has a shorter recovery time than other methods, but not everyone likes having something foreign in their body. “The recovery time for breast implants is about four to six weeks,” Padilla said.
2. FREE TISSUE RECONSTRUCTION
Also called autologous reconstruction, free tissue reconstruction is when your breasts are reconstructed using other tissue from your body. “We typically use tissue from the abdominal area to
reconstruct the breast,” Padilla explained. “While the results are usually more natural looking, the recovery time is longer at six to eight weeks.”
3. NO RECONSTRUCTION
Some women choose not to have reconstruction — they’re comfortable without it. “There are no consequences to choosing not to reconstruct your breasts,” Padilla explained. “It all depends on your personal preferences and health.”
FEELING LIKE YOU AGAIN
Breast reconstruction often leaves scars that usually fade over time. There are newer surgery techniques that can reduce the amount of scarring.
Feeling in the breast is limited afterward because when breast tissue is removed, so are nerve endings that cause sensation. “Look for microsurgery practices to reattach nerve endings and restore sensation to the breast,” Padilla said. “This is a cutting-edge surgery not performed at many other hospitals.”
Once you are fully recovered from breast reconstruction, the goal is for you to feel comfortable and confident in your body and clothing.
With medical advancements and reconstruction options, you can regain your confidence. “Talk to your doctor to make the best decisions for you,” Padilla finished. “Your doctor is your biggest advocate and source of information as you navigate reconstruction.” •
Make an Appointment
When you are ready to discuss your breast reconstruction options, visit houstonmethodist.org/ willowbrook or call 281.737.4560
Dr. Pablo Padilla
TIPS TO AVOID 5 CO MMON ORTHOPEDIC INJURIES
Torn ligaments and tendons can be devastating to athletes and non-athletes alike. In general, stretching and strengthening activities can help reduce your chance of injury and keep you active. Dr. Nickolas Boutris, an orthopedic sports surgeon at Houston Methodist Willowbrook Hospital, offered some tips to prevent common injuries.
1. FOOT AND ANKLE INJURIES
“Your shoes matter,” said Boutris. “Shoes that fit and are appropriate for your activity can help you avoid injury.”
To protect your ankles, exercises like calf raises, ankle inversion/ eversion exercises, and single-leg balancing can decrease your chance of ankle sprains, along with paying attention to where you’re walking, especially when on uneven surfaces.
2. KNEE INJURIES
Quad, hamstring and calf stretching are crucial to maintaining mobility and decreasing your risk of tendon injury. You can also perform single-leg squats and plyometric exercises to help increase dynamic stability and reduce the risk of injuries like ACL tears. If walking hurts, try swimming, a stationary bike or an elliptical machine, which all have less impact on joints.
3. HIP INJURIES
Hip flexor and glute stretching in addition to the stretching mentioned above can increase hip mobility and decrease pain and stiffness in the lower back and hips.
A common reason for hip pain in bodybuilders and CrossFit athletes can be impingement at the hip from squatting or lunging too deeply. Treatment can include avoiding deep squats while still focusing on glute-strengthening.
4. SHOULDER INJURIES
Any repetitive overhead motions, such as pitching in baseball, can cause a shoulder injury. To avoid overuse, get adequate rest between games and in the off-season.
“Sports like football and wrestling can also leave you with problems,
such as shoulder instability or dislocation,” Boutris added.
Resistance band exercises can be performed to strengthen muscles around the ball and socket joint of your shoulder to help promote stability.
5. ELBOW INJURIES
Tendon inflammation like tennis elbow can sometimes occur from repetitive motion in sports or even overuse with activities such as typing. Frequent breaks and stretching can help.
Ligament tears at the elbow can also be seen in baseball players from repetitive throwing without adequate rest. Sleeper stretches can help stretch the shoulder and put less strain at the elbow while throwing.
“A key to avoiding injuries from repetitive motion is to keep your activities varied. Avoid playing the same sport year-round and try sports that require different sets of muscles. This will decrease your chance of overuse injury and increase your overall coordination,” Boutris said. •
Join us for an in-person Q&A on Oct. 22, 2024, with a panel of Orthopedics & Sports Medicine experts on how to maintain an active lifestyle and meet your fitness and wellness goals. To learn more, visit join.houstonmethodist.org/stayingactive-wb
Injury Prevention Is Key
Injury prevention is the key to staying active. To learn more, visit houstonmethodist.org/ sportsmed or if you have an injury, call 281.737.0999
Dr. Nickolas Boutris
Early Detection Starts With Your ANNUAL MAMMOGRAM Early Detection Starts With Your ANNUAL MAMMOGRAM
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.