Healthy Living by Santa Maria Times

HealthyLiving A Supplement of Lee Central Coast Newspapers

July 2016

Where Compassion Meets Technology

EVERYTHING IS SHARPER AND CLEARER IN 3D Radiology Associates is locally owned and staffed by your friends, family, and neighbors. We're where you are from Santa Maria to Pismo Beach to Templeton. Because we are local we can offer state-of-the-art technology with comparable pricing and exceptional customer service. Our services include: 3D Mammography, CT, High-Field MRI, PET/CT, Ultrasound, and X-Ray

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Preventing Sports Injuries

igh school athletes are naturally at risk for sports-related injuries. According to the Centers for Disease Control and Prevention, these athletes account for an estimated 2 million injuries, 500,000 doctor visits and 30,000 hospitalizations annually. So what kind of steps can you take to make sure your high school student-athlete stays safe on the diamond, football field or track? As with most injury-related issues, it all comes down to preparation and preventive education. MOST AT RISK SPORTS From baseball, basketball and soccer to football, wrestling and volleyball, high school athletics spread across a broad spectrum of activities. Some have higher degrees of contact and difficulty, putting kids more at risk for injuries. Of the nine different sports studied, the CDC confirmed that football, girls basketball and wrestling had the greatest proportions and severity of injuries While these findings point to some of the most dangerous activities, they aren’t conclusive. You may think soccer is less dangerous than football, but studies have found increased occurrences of concussions in the sport. Golf may not seem like a very dangerous athletic endeavor to those outside the sport, but those who have participated know that injuries can take a toll.

TYPES OF INJURIES & SAFETY Just as there are many different sports for boys and girls to choose from at the high school level, there are many types of injuries that can occur. These can range from cuts and bruises to mobilitylimiting sprains and fractures. Concussions have grabbed the national spotlight with Hollywood movies and highprofile athletes calling attention to the issue. The high-school level can be just as dangerous, so precautions must be taken when it comes to protecting the heads of student-athletes. Safety is always the goal so that high school athletes can play, compete and thrive in their chosen sports. According to Kids Health (The Nemours Foundation), student-athletes should follow four guiding principles: • The use of compliant and properly fitting equipment; • The appropriate maintenance and integrity of playing surfaces; • Adult supervision and commitment to safety; and • Proper preparation. If any of your child’s athletic experiences fail to meet these standards, it’s time to bring it up to your school board, coach or community leaders. We must work together to ensure the consistent safety of our children.

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Health

& Desk

Jobs

rains are working hard while at a desk job, but the rest of the body is quite inactive. Special efforts are needed to stay healthy in this case. Why bother? Because studies show that sedentary lifestyles can lead to health issues such as obesity, diabetes and mobility issues. We owe it to ourselves, our co-workers and our families to get up from the chair every once in a while and keep our bodies moving. The success of our careers may depend on it. THE RISKS OF INACTIVITY

If you have a desk job, there could be physical consequences down the road even if you stick to a regular exercise routine. That means that no matter how often you try to hit the gym, your work situation may be hampering you in the long run.

Long periods of inactivity can put stress and strain on the whole body. Over time, according to Blue Cross Blue Shield, people who sit for a long time without moving are more likely to have joint, bone and posture problems. They also have increased risk of obesity and related conditions such as heart disease, diabetes and stroke, among others. The physical effects will eventually lower energy levels and mental alertness. This sluggishness could affect your productivity at work. Develop a plan that you can realistically stick with over the course of months and years. MOVING AT WORK

We need to move to stay healthy, so we have to think of creative ways to incorporate more movement during those

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eight hours at the desk. The experts at BCBS suggest these tips: • Take the stairs, not the elevator for a healthy burst of movement. • Walk to a co-worker;s desk rather than calling or emailing. This simple step — or steps — can make a huge daily difference. You may be more productive, too. • When someone comes to your desk, stand up to talk and use the opportunity to stretch your legs and arms. • Take a brisk morning and afternoon walk around your building. Your lunch break can make for the perfect time for a walk. • If you run errands during lunchtime, walk briskly to and from your car. Park far away from your company’s entrance if possible. Extra steps add up quickly.

The

DASH Eating Plan F

ind yourself trying the latest fad diets over and over again? That’s because they are just that — fads! DASH is different because it is proven. The Dietary Approaches to Stop Hypertension has backing from major national health organizations for its simplicity and effectiveness in helping people healthier. Need a little dash of DASH in your life? Follow the steps below to get started. Always remember to check with your physician first before starting any new diet. He will be able to give you advice that is tailored to your personal health and weight. THE PLAN The DASH plan requires no special foods, which means participants can conveniently shop at their local grocery store. It includes daily choices from the different food groups, but the calorie needs and recommended intake will vary per person.

The plan limits daily sodium levels to 2,300 milligrams, meaning processed foods need to take a back seat to healthier, fresher options. Followers of the DASH plan need to pay special attention to food labels to make sure they’re staying on track. One thing the DASH eating plan specifically incorporates is more potassium. Some examples of potassium-rich foods include potatoes, yogurt, oranges and fish. According to National Institutes of Health, here are some specifics to include in your DASH plan: • Vegetables, fruits and whole grains; • Foods low in saturated and trans fats; and • Foods rich in potassium, calcium, magnesium, fiber, and protein. And here are some to keep out of your DASH diet: • Anything high in saturated fat;

• Fatty meats or full-fat dairy products; • Tropical oils, such as coconut, palm kernel and palm oils; and • Sugar-sweetened beverages and sweets. HEALTH BENEFITS There are obvious health benefits of the DASH plan, including lower salt intake, decreased saturated fats and

moderation of calories. These changes can contribute to lowering high blood pressure and bad cholesterol, helping you maintain a lower weight. The DASH eating plan is just one key part of a heart-healthy lifestyle. To complement your new eating regimen, include adequate physical activity, limit alcohol, control your stress, quit smoking and get enough sleep.

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Donating Blood

onating blood is a powerful way to help others. It is a very simple and safe procedure, and even people as young as 17 can donate. People donate blood for many reasons. Maybe they are returning the favor after a friend or family member received blood. Maybe they do it for the health benefits. No matter the thinking, everyone can agree that blood donations are critical to our healthcare system. THE BENEFITS There are actual benefits to donating blood besides feelings of good will. Before a donation, blood donors receive a mini-physical that comes with a full report. According to the Red Cross, these aspects are reviewed during these checks: • pulse; • blood pressure; • body temperature; and • hemoglobin. Why is this such a great benefit? During this check, it’s possible that blood donation professionals may find underlying health issues. You could be alerted to something you didn’t know about and prompted to follow-up with your physician for next steps. THE PROCESS The process of blood donation has been refined and improved over the years. There are different kinds of blood donation, and depending on what you are participating in, you will be given information on all of the related processes. According to the Red Cross, these are the basic requirements for donors: • Be in good general health and feeling well; • Be at least 17 years old in most states, or 16 years old with parental consent if allowed by state; and • Weigh at least 110 pounds. (Additional weight requirements apply for donors 18 and younger.) Thinking of donating? The Red Cross recommends the following steps: • Have a light meal and plenty to drink; • Bring your donor card, driver’s license or two other forms of identification; • Bring the names of medications you are taking; • Wear a comfortable top that can be rolled up easily; and • Bring a support person if you feel a little apprehensive.

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SOME OF OUR SOME SERVICES INCLUDE: OF OUR SERVICES INCLU SANTA BARBARA SANT COTTAGE A BARBARA COT TAGE GOLETA VALLEY COTTAGE OUR FACILITIES INCLUDE: HOSPITAL HOSPITAL HOSPITAL • Cottage Children’s Medical Center • Cottage Heart • and Cottage Vascular and Vascular • 24/7Heart Emergency Care • Cottage Rehabilitation Hospital Center TAVR Program Center •T A VR Program Cottage Center for Orthopedics • Goleta Valley Cottage Hospital • Santa Barbara • Neuroscience Santa Barbara Neuroscience • Ridley-Tree Center for Wound • Santa Barbara Cottage Hospital Institute iMRI Program Institute iMRI Program Management • Santa Ynez Valley Cottage • Level II Trauma • Center Level II Trauma Center Hospital SANTA YNEZ VALLEY COTTAGE • Level III Neonatal • Level Intensive III Neonatal Intensive HOSPITAL Care Unit Care Unit • 24/7 Emergency Care • Women’s Health • Women’s Health • Cardiac/Pulmonary Rehabilitation • Psychiatry• and Addiction Psychiatry and Addiction • Surgical Services Medicine Medicine • Imaging

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Maintaining Foot Health

mericans are busy, and our feet are suffering. They take the brunt as we rush through our daily activities at work, home and the gym. Those who simply ignore the problem may find that foot issues can impact the rest of the body in a hurry. According to the American Podiatric Medical Association, over half of Americans say foot pain restricts them from walking and exercising. This pain can be chronic or due to injury. Either way, it’s important to practice proper stretching and wear proper footwear to keep your dogs from barking. FOOT CONDITIONS Regular foot care is vital to keep feet healthy and pain-free. Issues that are left untreated can sneak up on us and cause further damage. The continuous daily wear and tear can cause a variety of foot ailments, some of which can be serious. Arthritis is one of these common ailments. Injuries can cause sprains and strains, which

can be quite painful, and some diseases, such as diabetes, can cause further foot issues. All of these will limit your mobility. Skin disorders such as athlete’s foot, corns and bunions are not as serious but are painful annoyances. Sweaty feet, ingrown toenails and fungus can cause social issues, along with health consequences. TREATMENT & CARE TIPS Sometimes feet just need to breathe. Rest and a good message can do wonders for aching feet, so don’t be afraid to pamper yourself at the first sign of a flare-up. Other ideas for treating and preventing foot pain include wearing shoe inserts or custom-fit orthotics. If foot problems develop, make an appointment with your local podiatrist. They are the experts in foot care, so reach outto them. They will be able to quickly gauge the seriousness of your feet troubles and prescribe any special treatments needed. A podiatrist also will have tips on proper footwear for different situations to help your feet stay healthy.

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Dealing with Allergens

llergies can be caused by the environment, food or reactions to medications. And without a doubt, they can all cause misery. Itchy eyes and scratchy throats are just the beginning for many allergy sufferers. More serious issues can occur if allergies are not kept in check. If you suspect that you may be suffering from an allergic reaction — even if it is mild — you should consider making an appointment with your physician to investigate. WHAT ARE ALLERGIES? According to the Mayo Clinic, allergies occur when your immune system reacts to a foreign substance by producing antibodies that identify a particular allergen as harmful, even though it isn’t. The National Institutes of Health identifies the following as common allergy triggers: • Airborne allergens, such as pollen, animal dander, dust mites and mold; • Certain foods, particularly peanuts, tree nuts, wheat, soy, fish, shellfish, eggs and milk; • Insect stings, such as bee or wasp stings; • Medications, particularly penicillin or penicillin-based antibiotics; and • Latex or other substances you touch, which can cause allergic skin reactions.

If your family has a history of allergy problems, it’s worth a checkup with your doctor to check your sensitivities. Broad Symptoms When an allergy sufferer comes into contact with an allergen, his immune system reacts. Skin can become inflamed, as can sinuses, airways and digestive systems. This results in a runny nose, sneezing, itching, rashes, swelling or asthma. Allergies can range from minor to severe, and a lifethreatening reaction called anaphylaxis also can occur. TREATMENTS & PREVENTION Sadly, there are many allergies that have no cure. Treatment and management are the only ways to relieve the suffering in many cases. Nasal saline and 24-hour allergy medications or antihistamines can alleviate symptoms for many sufferers, but it’s important to check with your doctor before starting any new medication. If dust or pet mites are causing your reactions, frequently washing your bedding in hot water can help tamp down the effect. Ventilation fans and dehumidifiers can reduce moisture in damp areas where mold grows.

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Benefits of

SLEEP S

leep is the foundation for overall good LACK OF SLEEP health. Without sleep we’re grouchy Because Americans are very busy, sleep and testy. With proper sleep, we’re is sacrificed too often in order to keep up back to our old peachy selves. the pace. However, sleep deprivation actually decreases an individual’s quality of Getting plenty of sleep will improve life. your quality of life both mentally and According to the NIH, although physically, so finding ways to increase your ratio of shut-eye to being awake should be personal needs vary, on average, adults need seven to eight hours of sleep per an important part of your overall health. night. Babies typically sleep about 16 hours Some of the benefits of sleep are quite a day. Young children need at least 10 hours obvious, because we can all relate to that of sleep, while teenagers need at least nine feeling of rest when we sleep well. That hours. gives us significant advantage over sleepIf we consistently fall below these deprived people in many areas of life, averages, there are many negative including job performance and overall consequences, including increased relationships with others. irritability, dulled senses and less energy, But just how many of us are getting a according to the NIH. full night’s sleep? Not enough. About 70 SLEEP TIPS million Americans of all ages suffer from Getting enough sleep is easier said than chronic sleep problems, according to the done, and sometimes it is just hard to wind down after a long day at the office. Sleep National Institutes of Health. 10 | Healthy Living Guide | Lee Central Coast Newspapers

can be disrupted by many things, including stimulants such as caffeine or electronic distractions. If you’re having trouble settling into a consistent sleep routine, try these tips from the NIH: • Go to bed at the same time each night and get up at the same time each morning; • Sleep in a dark, quiet, comfortable environment; • Exercise daily (but not right before bedtime); • Limit the use of electronics before bed; and • Avoid alcohol and stimulants such as caffeine late in the day. If these tips do not help, talk to your doctor. There could be physical reasons why you cannot sleep, including insomnia and sleep apnea. These conditions can be dangerous, but they are treatable, so it’s important to visit your physician.

Eye On

Cholesterol A

s the American Heart Association notes, high cholesterol is one of the major controllable risk factors for coronary heart disease, heart attack and stroke. The basics Cholesterol is a waxy substance that comes from two sources: your body and food, per the AHA. Your body, and especially your liver, makes all the cholesterol you need and circulates it through the blood. Cholesterol is also found in foods from animal sources, such as meat, poultry and fullfat dairy products. Your liver produces more cholesterol when you eat a diet high in saturated and trans fats. Excess cholesterol can form plaque between layers of artery walls, making it harder for your heart to circulate blood. Plaque can break open and cause blood clots. If a clot blocks an artery that feeds the brain, it causes a stroke. If it blocks an artery that feeds the heart, it causes a heart attack. THE TWO TYPES There are two types of cholesterol: “good” and “bad.” Too much of one type — or not enough of another — can put you at risk for coronary heart disease, heart attack or stroke. It’s important to know the levels of cholesterol in your blood so that you and your doctor can determine the best strategy to lower your risk. Making healthy eating

choices and increasing exercise are important first steps in improving your cholesterol. For some people, cholesterollowering medication also may be needed to reduce the risk for heart attack and stroke. Use the information provided here to start a conversation with your doctor about how cholesterol affects your heart attack and stroke risk and what you can do to lower your risk. CONNECTION TO HEART DISEASE As your blood cholesterol rises, so does your risk of coronary heart disease. If you have other risk factors, such as smoking, high blood pressure or diabetes, this risk increases even further. The greater the level of each risk factor, the more that factor affects your overall risk. Your cholesterol level can be affected by your age, gender, family health history and diet. When too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain, according to the AHA. Together with other substances, cholesterol can form a thick, hard deposit called plaque that can narrow the arteries and make them less flexible. This condition is known as atherosclerosis. If a clot forms and blocks a narrowed artery, a heart attack or stroke can result.

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Don’t Stress Out

tress may contribute to high the Red Cross. blood pressure, heart disease and ARE YOU STRESSED OUT? emotional distress, according to When you’re really stressed out,

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you’re probably already aware of it — but stress also can impact you in other ways, sometimes when you don’t even realize it. According to the American Heart Association, stress can manifest in physical ways including headache; backache; neck ache; stomach ache; tight muscles; clenched jaw; low energy level and fitful sleep. Stress also can manifest emotionally, with issues including anxiety; anger; depression; helplessness; feeling out of control; tension; being easily irritated and impatience. KEEP STRESS LEVELS DOWN Here are some tips to keep your stress levels down: If possible, stop what you are doing and take a short walk; get a drink of water or juice; take a few slow deep breaths; listen to some soothing music; do something you enjoy; watch a funny movie; exercise; learn to accept what you can’t change; talk to a friend or confidant; get plenty of sleep; set realistic expectations; learn to say no; organize and prioritize. TRY NOT TO SWEAT THE SMALL STUFF The American Heart Association notes one of the best

ways to avoid stress is to remember to laugh. Laughter makes us feel good. Don’t be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you’re alone. Pacing yourself also is important, as we need to remember to slow down. Try to “pace” instead of “race.” Plan ahead and allow enough time to get the most important things done without having to rush. Being organized is another way to avoid stress and can help avoid situations that might stress you out. Use “to do” lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer. KEEP YOUR PERSPECTIVE A hobby can be a great stress reliever, and there are few hobbies better than volunteering in your community and giving back. Find out about the nonprofits in your community and how you might be able to help by donating your time. Helping those in need is a great stress reliever and can help give you more perspective on your own problems.

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All of us at Radiology Where Compassion Where Compassion Compassion Associates areWhere interested in Meets Technology Meets Technology Meets Technology hearing your comments and ideas on how we can provide better service to you The Great Mammogram Debate: The Great Mammogram Debate: The Great Mammogram Debate: Our goal is to May 2016 Society the Individual? Our goal is to May 2016 Society oror the Individual? Our goal is provide to provide provide May 2016 Society or the Individual? and your patients. superior patient care Erik Olson, M.D. superior patient care ByBy Erik M.M. Olson, M.D. Digital Medical Imaging - DMI Digital Medical Imaging - DMI Digital Medical Imaging - DMI Five Cities Medical Imaging Five Cities Medical Imaging Five Cities Medical Imaging Radiology Diagnostic Center - RDC Radiology Diagnostic Center - RDC Radiology Diagnostic Center - RDC

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By Erik M. Olson, M.D.

debate over when to begin mammographic screening often to screen is more a TheThe debate over when to begin mammographic screening andand howhow often to screen is more of aof The debate over when to begin mammographic screening and how often to screen is more of a political debate a scientifi c debate. disputes there is benefi t from mammographic political debate thanthan a scientifi c debate. No No oneone disputes thatthat there is benefi t from mammographic political debate than a scientifi c debate. No one disputes that there is benefi t from mammographic screening. question is: How much money should be spent on screening to save a single screening. TheThe question is: How much money should be spent on screening to save a single life?life? As As screening. The question is: How much money should be spent on screening to save a single life? As the the share of healthcare costs paidpaid by the government increases, thisthis question becomes a question share of healthcare costs by the government increases, question becomes a question the share of healthcare costs paid by the government increases, this question becomes a question for for the the government rather thanthan the the individual. government rather individual. for the government rather than the individual.

superior patient care using latest advances using thethe latest advances using the latest advances in medical in medical imaging in medical imaging imaging technology. technology. technology.

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These are are the the estimate of breast cancer scientifi c uncertainty regarding mammographic screening. These estimate of breast cancer and sending us us your and sending scientific uncertainty regarding mammographic screening. These areincidence the estimate of breast cancer overdiagnosis, breast cancer that is never a harm to the patient, and the of breast cancer and sending us your your overdiagnosis, breast cancer that is never a harm to the patient, and the incidence of breast cancer patients! overdiagnosis, breast cancer that is never a harm to the patient, and the incidenceto of breastThe cancer in the general population. TheThe estimate of overdiagnosis ranges from nonexistent patients! in the general population. estimate of overdiagnosis ranges from nonexistent 30%. to 30%. The patients! in the general population. The estimate of overdiagnosis ranges1 from nonexistent to 30%. The incidence of breast cancer is not known for for sure, but but ranges between and 1 in111. incidence of breast cancer is not known sure, ranges betweenin18in 8 and in 11. incidence of breast cancer is not known for sure, but ranges between 1 in 8 and 1 in 11. Advocates for less frequent breast screening argue that the science is not settled, and the higher Advocates for less frequent breast screening argue that the science is not settled, and the higher Advocates for less frequent breastrates screening argue that estimates the science is notbesettled, the higher estimates of overdiagnosis and lower of breast cancer should used toand determine estimates of overdiagnosis and lower rates of breast cancer estimates should be used to determine Would youyou likelike a lunch or or of overdiagnosis and lower ratesseveral of breast cancer estimates should be used to determine the estimates value of screening. This approach ignores valid points. 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Overdiagnosis of breast cancer is irrelevant until such a potentially our radiologists? overdiagnosed breast on cancer can be detected and of ignored. For anyisindividual, theresuch is noa potentially way to screening’s effect mortality. Overdiagnosis breast cancer irrelevant until overdiagnosed breast cancer can be cancer detected and ignored. anykill individual, there is nocost way to differentiate between an overdiagnosed and a cancer thatFor might the individual. The overdiagnosed breast cancer can be detected and ignored. For any individual, there is no way to differentiate between an overdiagnosed cancer and a cancer that might kill the individual. The of breast cancer between screening, relevant to society, largely irrelevant to the the individual. individual. 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Some argue that the cost of these workups is too expensive for society. High-end estimates for the All of us at Radiology Somecost argue the cost these is too expensive for society. for the national of that workups thatofdo not workups yield breast cancer are in the range ofHigh-end $3 billionestimates a year. This Some argue that the cost of these workups is too expensive for society. High-end estimates for the All of us Associates in translates tocost approximately in the country. probably less,This national of workups$10 thatper do person not yield breast cancerThe areactual in the number range ofis$3 billion afar year. Allare of interested us at at Radiology Radiology national cost of workups that do not yield breast cancer are in the range of $3 billion a year. This Associates are interested in buttranslates even this is a large number. to not approximately $10 per person in the country. 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American andallthe USPSTF recommend screening every 1 to 2 beginning years, to begin at 40. ageThe hensiveCancer CancerSociety Network recommend annual screening mammography at age and your patients. hensive Cancer Network allon recommend annual screening mammography beginning at age 40. The 45 or 50, with an option based individual choice at age 40. American Cancer Society and the USPSTF recommend screening every 1 to 2 years, to begin at age American Cancer Society and the USPSTF recommend screening every 1 to 2 years, to begin at age Please contact: 45 or 50, with an option based on individual choice at age 40. or 50, with an option basedwomen on individual agebreast 40. cancer is rare amongst women The45argument against screening in theirchoice 40s is at that contact: Jessica Please Lundberg Please contact: in their Although relatively rare,women it is deadly. Of40s women who die from breast cancer, 25% women are The 40s. argument against screening in their is that breast cancer is rare amongst Marketing Manager: The argument against screening women in their 40s is that breast cancer is rare amongst women diagnosed in their 40s. If breast cancer is detected before it has spread to the breast, the chance of Jessica Lundberg in their 40s. Although relatively rare, it is deadly. Of women who die from breast cancer, 25% are Jessica Lundberg inistheir 40s.100%. Although relatively rare,ofitbreast is deadly. Of women die from breast cancer, 25% are Marketing Manager: cure nearly The vast majority cancers detectedwho mammographically are detected Marketing Manager: diagnosed in their 40s. If breast cancer is detected before it has spread to the breast, the chance of diagnosed in their 40s. If breast cancer is detected before it has spread to the breast, the chance of 805-296-3505 before they have spread beyond the breast. cure is nearly 100%. The vast majority of breast cancers detected mammographically are detected jllundberg@ra-slo.com cure is nearly 100%. The vast majority of breast cancers detected mammographically are detected 805-296-3505 before they have spread beyond the breast. 805-296-3505 before they have spread beyond the breast. Radiology Associates provides mammographic services for approximately 25% of the women If you would like to start jllundberg@ra-slo.com jllundberg@ra-slo.com in our service area. Twenty-five percent of the women are seen at other imaging facilities, and receiving these newsletters via Radiology Associates mammographic services for Radiology approximately 25% of the women If you would like to start approximately 50% do notprovides get frequent mammograms. In 2015, Associates diagnosed Radiology Associates provides mammographic services for approximately 25% of the women email please contact Jessica Lundberg. If you would like to start in our service area. Twenty-fi ve percent of the women are seen at other imaging facilities, receiving these newsletters via 17 cases breast cancer in womenveunder 50 based abnormal mammograms. For these and in ourofservice area. Twenty-fi percent of theonwomen arescreening seen at other imaging facilities, and receiving these newsletters via approximately 50% do not get frequent mammograms. In 2015, Radiology Associates diagnosed email please contact Jessica Lundberg. NowAvailable: 17 women, screening worth it. These are the In exact patients that USPSTF is willing approximately 50%was do defi not nitely get frequent mammograms. 2015, Radiology Associates diagnosed email please contact Jessica Lundberg. 17 cases of save breast cancerfor in women under based to on abnormal screening mammograms. For these The most advanced to sacrifi ce to money Is that50 savings worth it? Fortunately, in America, 17 cases of breast cancer in society. women under 50 based onsociety abnormal screening mammograms. For these NowAvailable: 17 women, was defi nitelytheir worth it. decision. These are the exact patients that USPSTF is willing individuals stillscreening have the right to make own High-Field NowAvailable: Open MRI 17 women, screening was defi nitely worth it. These are the exact patients that USPSTF is willing The most to sacrifice to save money for society. Is that savings to society worth it? Fortunately, in America, The available most advanced advanced to sacrifice to save money for society. Is that savings to society worth it? Fortunately, in America, is now on individuals still have the right to make their own decision. High-Field Open MRI Radiology Associates offers the highest-quality digital mammography and digital breast tomoindividuals still have the right to make their own decision. High-Field Open MRI the Central Coast synthesis at the facilities where we provide professional services. The quality is excellent, and is now available on is now available on Radiology offers the encourage highest-quality and on digital breast tomoradiation dose Associates is negligible. Please your digital patientsmammography to stay up-to-date breast cancer Radiology Associates offers the highest-quality digital mammography and digital breast tomothe Central Coast the Central Coast synthesis at the facilities where we provide for professional services. The quality is excellent, and screening. Please contact any of our radiologists additional information regarding breast cancer www.rasloimaging.com synthesis at the facilities where we provide professional services. The quality is excellent, and radiation is negligible. Please encourage your patients to stay up-to-date on breast cancer screening anddose digital breast tomosynthesis. radiation dose is negligible. Please encourage your patients to stay up-to-date on breast cancer screening. Please contact any of our radiologists for additional information regarding breast cancer www.rasloimaging.com screening. Please contact any of our radiologists for additional information regarding breast cancer www.rasloimaging.com screening and digital breast tomosynthesis. Lee Central Coast Newspapers | Healthy Living Guide | 13 screening and digital breast tomosynthesis.

Jessica Lundberg Marketing Manager:

805-296-3505 jllundberg@ra-slo.com If you would like to start receiving these newsletters via email please contact Jessica Lundberg.

NowAvailable: The most advanced High-Field Open MRI is now available on the Central Coast

www.rasloimaging.com Serving the Central Coast Since 1959

The Effefcts of

OBESITY O

besity is a growing health threat in our country, though there are some steps you can take to avoid it. The National Health, Lung and Blood Institute recommends following a healthy eating plan and making healthy food choices while also keeping tabs on how many calories you consume. Another major factor: portion size. Watch the portion sizes in fast food and other restaurant meals. The portions served often are enough for two or three people. Children’s portion sizes should be smaller than those for adults. Another recurring theme: Be active. Make personal and family time active. Find activities that everyone will enjoy. For example, go for a brisk walk, bike or rollerblade, or train together for a walk or run. Reduce screen time. Limit the use of TVs, computers, DVDs and video games because they limit time for physical activity. Health experts recommend two hours or less a day of screen time that’s not work- or homeworkrelated. BY THE NUMBERS Data from 2009-2010 provided by The President’s Council on Fitness, Sports & Nutrition indicates that over 78 million U.S. 14

| Healthy Living Guide | Lee Central Coast Newspapers

adults and about 12.5 million (16.9 percent) children and adolescents are obese. Recent reports project that by 2030, half of all adults (115 million adults) in the United States will be obese. Overweight adolescents have a 70 percent chance of becoming overweight or obese adults. For children with disabilities, obesity rates are approximately 38 percent higher than for children without disabilities. It gets worse for the adult population. Obesity rates for adults with disabilities are approximately 57 percent higher than for adults without disabilities. Statistics show obesity has skyrocketed since the 1970s, with the number of states with obese adults and children typically doubling or tripling over the past 40 years. THE NEXT GENERATION Nearly 45 percent of children living in poverty are overweight or obese compared with 22 percent of children living in households with incomes four times the poverty level. Almost 40 percent of black and Latino youth ages 2 to 19 are overweight or obese compared with only 29 percent of white youth. Obesity among children in the United States has remained flat — at around 17 percent — in 2003-2004 and 2011-2012. Between 2003 and 2012, obesity among children between 2 and 5 years of age has declined from 14 percent to 8 percent — a 43 percent decrease in just under a decade. Obesity rates in children 6 to 11 years old have decreased from 18.8 percent in 20032004 to 17.7 percent in 2011-2012; obesity rates for children 12 to 19 years old have increased from 17.4 percent to 20.5 percent in the same time period.

Alreadyhaveh aringaids?

Blood Pressure

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our blood pressure is the force of blood pushing against your blood vessel walls. When you have high blood pressure, the pressure in your arteries is elevated. One in four adults, about 50 million Americans, have high blood pressure. When untreated, it can increase the risk of heart attack and stroke. THE RISK FACTORS Those at a greater risk for high blood pressure include people with relatives that have high blood pressure; African Americans; people over the age of 35; overweight people; people who aren’t physically active; people who use too much salt; people who drink too much alcohol; people with diabetes, gout and kidney disease; pregnant women; women who take birth control pills who are overweight, had high blood pressure during pregnancy, have a family history of high blood pressure or have mild kidney disease.

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AVOIDING THE PROBLEM So how can you avoid high blood pressure? Take steps to live a healthier life and you’ll greatly improve your odds of having high blood pressure later in life. The Red Cross recommends anyone at risk lose weight if they are overweight; eat healthy meals low in saturated fat, cholesterol and salt; limit alcohol to no

more than one drink per day for women or two drinks a day for men; be more physically active; take medicine the way your doctor tells you; know what your blood pressure should be and work to keep it at that level, and talk to your doctor about taking medication. MAKE CHANGES Whether you have been diagnosed with high blood pressure — also called hypertension — or are concerned because you have some of the risk factors for the disease, understand this: While there is no cure, high blood pressure is manageable. The American Heart Association notes that lifestyle modifications are essential. These changes may reduce your blood pressure without the use of prescription medications. Adopting a healthy lifestyle is critical for the prevention of HBP and an indispensable part of managing it. Think of these changes as a “lifestyle prescription” and make every effort to comply.

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d Approximately older Appr 1 in 5experiences Americans age 12 andoxim older experiences ommunication. hearing loss severe enough to hinder communication. hea d older Appr experiences oxim elp! wn Hearing Aids can help! Hometown ommunication. hea elp! Santa Maria’s Premier Sant 20 Years Hearing Health Professionals Hearing

Top Quality Products Top Quality Products of Hearing Care Sant At Hometown Hearing Aids, we believe At in treating patients Hometown s He Local Service Local Service Experience with respect, integrity and empathy, with and in offering r espect, inte oudly serving the hearing needs Proudly serving the hearing of needs of Hearing Top Quality Products the highest quality treatment options the available at anover highest anta Maria for two decades! Santa Maria forquali over two decades! exceptional value.

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E Betteravia Rd., Suite 325 E B11 Betteravia Rd., Suite B11 New Patient Offer: As a newNew patient, schedule an appointment at Patient our CA 93454 Offer Call Santa Maria, Santa Maria, CA 93454: As office and receive a free hearing office consultation as well as an otoscopic and

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844) 339-3601 (844) 339-3601 HometownHearingAids.com www.HometownHearingAids.com 844) 339-3601 John M. Burgess, Alrea Like us on Like us on

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office and receive ach fr We will clean and check your We hearing aids at NO CHARGE will to ensure clean and examination of your e they are working properly for you and your hearing loss. they are worki Plus, be sure to ask us about our repair services for most major brands! our rep H.A. 3643 We will and ch © 2016 Starkey . All Rights Reserved.clean 46339-16_6/16 © 2016 Starkey. All Rights Reserved. 46339-16_6/16 Central Coast Newspapersworki | Healthy Living Guide | 15 they Leeare

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STAYING

Active

rom wheelchair basketball to jogging, there are still tons of options for those with a disability to still lead an active lifestyle. The President’s Council on Fitness, Sports and Nutrition notes the benefits are myriad for those with disabilities to remain active, as it can help everything from overall physical health to emotional well-being. THE BENEFITS Children and adults with disabilities can gain numerous mental and physical benefits from being physically active on a regular basis, including reduced risk of chronic and secondary conditions, improved self-esteem and greater social interaction. The council encourages everyone keep in mind that individuals with disabilities are just as capable and worthy of being active as someone without a disability, and the activity does not have to be strenuous to provide positive benefits. BE INCLUSIVE Look for opportunities to be active in inclusive programs already in place at your local community and recreation centers, health and fitness facilities, public agencies and park departments, or sports clubs. Having fun while being active is the key! Find activities that you enjoy and include your friends and family in the action. FIND WHAT FITS The council recommends anyone looking into a new activity to always consult your personal doctor before beginning any physical activity or exercise program. EVERYONE NEEDS TO BE ACTIVE Here’s a note from the CDC about the importance of everyone finding a way to be active: “Having a disability does not mean a person is not healthy or that he or she cannot be healthy. Being healthy means the same thing for all of us — getting and staying well so we can lead full, active lives. That means having the tools and information to make healthy choices and knowing how to prevent illness. To be healthy, people with disabilities require health care that meets their needs as a whole person, not just as a person with a disability. Most people with or without disabilities can stay healthy by learning about and living healthy lifestyles.” 16 | Healthy Living Guide | Lee Central Coast Newspapers

How To Eat Healthy E

xercise and remaining active play a key role in your health — but so does what you actually put into your body. Here are some tips from the President’s Council on Fitness, Sports and Nutrition that serve as a great place to start. MAKE HALF YOUR PLATE FRUITS AND VEGETABLES The council recommends choosing red, orange and darkgreen vegetables such as tomatoes, sweet potatoes and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals and fiber your body needs to be healthy. MAKE HALF THE GRAINS YOU EAT WHOLE GRAINS An easy way to eat more whole grains is to switch from a

refined-grain food to a wholegrain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list whole-grain ingredients first. Look for things like “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” quinoa” or “wild rice.” CHOOSE A VARIETY OF LEAN PROTEIN FOODS The council notes meat, poultry, seafood, dry beans or peas, eggs, nuts and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90 percent lean or higher), turkey breast or chicken breast. KEEP UP WITH YOUR SODIUM Use the Nutrition Facts label to choose lower sodium versions of foods such as soup, bread and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium” or

“no salt added.” TRADE THAT SODA FOR A BOTTLE OF WATER The council notes you can easily cut calories by drinking water or unsweetened beverages. Soda, energy drinks and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime or watermelon or a splash of 100 percent juice to your glass of water

if you want some flavor. CUT BACK THE SWEETS The council recommends eating fewer foods that contain solid fats. The major sources for Americans are cakes, cookies and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

If you have symptoms of a stroke, our Code Stroke team and neurologist on wheels is here to diagnose and treat you.

LompocVMC.com (805)737-3300 Lee Central Coast Newspapers | Healthy Living Guide |

Bad Eating Habits

t’s not much of a surprise, but it can be surprising to actually look at the numbers: Americans are eating a lot more, and a lot less healthfully, than they should be.

The President’s Council on Fitness, Sports & Nutrition has assembled some statistics that show where the U.S. ranks in regards to nutrition, and shines a

CHECK OUT OUR RECREATION PROGRAMS FOR A

happier

August 2, 2016

AND

healthier you!

National Night Out is a nation-wide, family and Recreation and Parks Department. friendly crime and drug prevention event sponsored locally by the Santa Maria Police Department Join us on Tuesday, August 2, partnerships and citizen involvement in our effort to promote awareness, 2016 as we come together to promote police-community safety and neighborhood unity. For more details see page 27.

To view the current Recreation Guide, visit www.cityofsantamaria.org Like us on Facebook at www.facebook.com/csmrpd City of Santa Maria Recreation and Parks Department 615 South McClelland Street, Santa Maria, CA (805) 925-0951 ext. 2260 18

| Healthy Living Guide | Lee Central Coast Newspapers

light on where it needs to be. TOO MUCH According to the council, the typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium; and saturated fat. To that end, most Americans also eat less than the recommended amounts of vegetables, fruits, wholegrains, dairy products and oils. CALORIES GOING UP The amount of food available for consumption increased in all major food categories from 1970 to 2008, while the average daily calories per person in the marketplace increased by approximately 600. Since the 1970s, the number of fast food restaurants has more than doubled. More than 23 million Americans, including 6.5 million children, also live in what the council calls “food deserts” — areas that are more than a mile away from a supermarket. THE WORST OFFENDERS Per the report, half of these empty calories come from six sources: soda, fruit drinks,

dairy desserts, grain desserts, pizza and whole milk. U.S. adults consume an average of 3,400 mg/day [of sodium], well above the federal guideline of less than 2,300 mg daily. U.S. per capita consumption of total fat increased from approximately 57 pounds in 1980 to 78 pounds in 2009 with the highest consumption being 85 pounds in 2005. The U.S. percentage of food-insecure households, those with limited or uncertain ability to acquire acceptable foods in socially acceptable ways, rose from 11 percent to 15 percent between 2005 and 2009. STATES DOING WELL, DOING THE WORST In 2013, residents of the following states were most likely to report eating at least five servings of vegetables four or more days per week: Vermont (68.7%), Montana (63.0%) and Washington (61.8%). The least likely were Oklahoma (52.3%), Louisiana (53.3%) and Missouri (53.8%). The national average for regular produce consumption is 57.7%.

Dining Out T

Practice Self Control

he day you start your new diet, your co-workers decide to celebrate a birthday by going out to eat. It happens. It’s as if your new commitment to eat healthier has put out an announcement that you need to be challenged and tempted into fatty foods with no nutritional value. The good news is you can take some simple steps before, during and after your meal that will help keep you on track. BEFORE YOUR MEAL Eat a small apple or drink a large cup of water before your meal to help suppress your appetite. The more full you feel before your meal, the less likely you are to order larger potions. Another way to ensure a smarter lunch is to make a pact with a co-worker to eat a salad. Having someone in your corner will

help you stay true to your decisions and feel united in your front against unhealthy eating. DURING YOUR MEAL The best action you can take during lunch is to stick to your plan. It may be difficult, but don’t even look at the main lunch entrees or oversized sandwiches. Stick to the appetizers or salads page and choose something that fits with your goals. Most restaurants now include calorie counts for each meal in their menus. This helps you map out an entire meal and know exactly what it means for your nutritional plan. During your meal, take small bites and take part in the conversation around you. There is nothing wrong with leaving food on your plate, and letting your stomach tell your brain it’s full can take a few minutes.

Relaxing between bites can help the two connect. AFTER YOUR MEAL If your office is a close enough distance from the restaurant, tell your co-workers you’re going to walk back and will meet them in a few minutes. A post-meal walk can eliminate some of those calories you just picked up at lunch. Once you get back to your workplace, take an extra lap around the building or use the stairs to make it up to your office. Every extra step counts — and research proves it. According to the American Council on Exercise, an average woman walking three miles per hour for 15 minutes can burn 67 calories. That is equal to one of the rolls you had at lunch or a medium portion salad.

Lee Central Coast Newspapers | Healthy Living Guide |

A Family Effort

fter the excitement and motivation of a new workout or dieting plan fade, where are you supposed to look for a spark? Your children need exercise as much as you do, so why not involve them in your routine? According to the national fitness program Let’s Move, children should get a total of 60 minutes of physical activity each day, and adults need at least 30. Exercise has never been more important to protecting children from incurring preventive illnesses later in life. Childhood obesity rates have tripled since the 1980s, according to the Centers for Disease Control and Prevention. At this rate, one-third of children born in 2000 or later will suffer from diabetes in their lifetime. Below are some easy ways to create family-friendly exercise habits. MUSIC Firing up the music is a great way to keep your family in shape. Research has shown that music benefits our health in a variety of ways. This can include our ability to cope with pain, as well as overall physical and mental well-being. Whether you’re using music to motivate your family during a workout or simply dancing along, you can reap the rewards of rocking out.

| Healthy Living Guide | Lee Central Coast Newspapers

One study reported by the National Institutes of Health even found that playing soft music and dimming the lights during meals can help people slow down while eating, ultimately consuming less food. JOIN A CENTER Particularly if you live in a cold-weather area, it can be challenging to find ample year-round physical activity. If you’re fortunate enough to live near a city with a large recreation center, your problem could be solved. Paying for a membership can unlock a portal of activities for your family, from swimming and dancing to basketball and karate classes. You and yours can enjoy the convenience of taking part in the activity of your choice, all without having to worry about battling the outdoor elements. Be on the lookout for special sign-up deals announced during slower seasons, such as in the middle of winter or summer.