@ FREE EVENTS Test your BP Get a free blood pressure screening, along with health and wellness information, offered by Mercy Fitzgerald Hospital every month at a convenient location near you: First Tuesday of the month 11:30 a.m. Walgreen’s Pharmacy, 52 Chester Pike, Darby Second Tuesday of the month 11:30 a.m. Wal-Mart Pharmacy, 50 N. MacDade Blvd., Glenolden
SUMMER 2015
Would you take a test that could save your life? What’s an hour of your time worth? If you spend it doing something that might save your life, it’s priceless. That’s why James Minnella, MD, an internal medicine physician at Mercy Fitzgerald Hospital, advises getting the screening tests you need. Most take less than an hour—and they really could save your life.
For example, some tests are able to find precancerous problems that can be treated. And that helps keep cancer from growing in the first place. “Some tests can spot cancer early, when it’s easier to treat,” Dr. Minnella says. “Others may show you have a condition that needs to be controlled now—even though you feel just fine.” —Continued on page 5
IN THIS ISSUE
3 5
SUMMER ADVENTURES Be active indoors and out TESTING, TESTING Check out this checklist
SOMETHING FOR YOUR FRIDGE Turn to page 7 for a cut-and-save chart that can help you add zing to your food choices—along with a big serving of good health!
How to feel less stressed
Seniors: A countdown to getting active again Some things from our past are better left in the past. Exercise, though, isn’t one of them. If you’ve become less active with age, there’s good news: You’re never too old to get moving again. Here’s a countdown to help you get started.
5
Give yourself a high five. The decision to exercise again is a good one. “Studies have shown that people who exercise function better,” says Thomas Duffy, DO, an orthopedic surgeon at Mercy Fitzgerald. “They’re able to do their day-to-day activities much easier.”
4
Consider how the four main types of exercise can help you: •• Endurance exercises strengthen your heart and lungs. •• Flexibility exercises stretch muscles and make movement easier.
THE RIGHT MOVES Mercy Orthopedics offers services to prevent, diagnose, treat and rehabilitate orthopedic injuries. Check mercyhealth.org/services/ mercy-orthopedics.
2
More @ Mercy Summer 2015
•• Strength exercises boost
A stress-free life? It sounds nice—but it’s far from likely. And in some ways, that’s good. “A certain amount of stress can be motivating,” says Jeffrey Dekret, MD, Director of Psychiatry at Mercy Fitzgerald Hospital. “It can allow us to focus and to problem solve.” The key is to keep stress in check. Too much can lead to health concerns, such as trouble sleeping or depression. Talk with your healthcare provider about the stress in your life. Together you can find healthy coping strategies. Dr. Dekret offers some examples: You have too much to do. Try this Decide what’s most important, and focus on that first. Break large tasks into smaller parts.
muscle power.
•• Balance exercises can lower your risk of falling.
3
Ask your doctor three questions: •• Are there any exercises or activities I should avoid? •• Is my preventive care up-to-date? •• Given my health, how should I get started? Sometimes two is better than one. If you partner up, you can help motivate each other. And there are many programs where you can exercise with others—such as, aerobics, indoor cycling and Pilates.
2
Stay focused on one goal. “If you can get up and move, you’re going to feel better and you’re going to have more energy,” Dr. Duffy says. “You’re going to have a better quality of life.”
1
You’re not getting along with someone. Try this Express yourself—respectfully. Try to see the person’s point of view. Look for a compromise. You’re worried about money. Try this Create a budget, and try to live below your means. Embrace nonmaterial joys too, like family, nature or spirituality. You’re going through a major change, such as a move, retirement or divorce. Try this Stay connected to family and friends. Looking for ways to help others may get your mind off painful feelings.
CALL US FOR HELP If your stress feels overwhelming and you’re facing an emergency, call the Psychiatric Crisis & Evaluation Center at Mercy Fitzgerald Hospital at 610.237.4210.
Summertime fun 3 WAYS TO STAY ACTIVE THIS SEASON Ah, summer! Now that the weather is warmer, it’s much easier to get outside and start moving again. Take advantage of the sunshine and try these fun ways to stay active— and healthy—all summer long.* Play like a kid again. Remember what a delight it was to splash in a pool as a child? Or bike around the neighborhood? If it’s been a while since you’ve done either, rediscover those pleasures. Both biking and swimming are easy on joints.
Exercise has many health benefits—when you do it regularly. John Mikus, Mercy LIFE Physical Therapist, recommends these three key tips to help make exercise a safe and lasting habit.
1
Be sure you drink adequate amounts of fluids in order to stay hydrated. Current recommendations suggest daily fluid intake should equal 6 to 8 cups of water.*
Enjoy some family time. Are you an uncle, aunt or grandparent? Head to a nearby park with your favorite little one for fun on the swings and slides. Take a nature hike together, and look for butterflies, flowers and pretty pebbles. Or check out all the attractions at the zoo.
2
If you are 18 or older with no limiting health conditions, the latest research recommends 150 minutes of moderate-intensity aerobic activity each week. One of the simplest forms of aerobic activities is brisk walking.
Beat the heat. Want to escape the sun’s rays? You can keep on moving indoors—at home or away. Turn on your favorite tunes, and dance to the music— making up the steps as you go. Or head to the mall for a power walk—and enjoy some exercise while you window-shop!
3
* Check with your doctor before significantly increasing your activity level. If you have not been active for some time, start slowly and gradually increase the amount of time that you exercise.
HOME HEALTH: BY THE NUMBERS
35,000
Top tips for moving more
Number of people Mercy Home Health helps provide with high-quality healthcare in their own homes each year. To find out how we can help you stay independent at home, call 1.888.690.2551.
Add strength training to your schedule two times a week. Muscle strengthening exercises can include lifting weights or working with resistance bands.
*If you’ve been told to limit fluid intake for medical reasons, check with your doctor before increasing the amount you’re drinking. Sources: Centers for Disease Control and Prevention; Illinois Council on Long Term Care
mercyhealth.org
3
Don’t wait to get checked. Make an appointment for a physical exam today—it could save your life. Call 1.877.GO MERCY (1.877.466.3729).
A lifesaving screening HOW ONE DECISION HELPED VIVIAN MADISON BEAT CANCER 40, 50, 60. Milestone birthdays have a way of creeping up—and getting folks thinking about what lies ahead. It was a milestone birthday that made Vivian Madison think about her health. And when she did, she made a decision that saved her life. “When I turned 60, I got a full physical,” Vivian says. She had been under a doctor’s care for her high blood pressure. But she was behind
on routine screenings. “So I went and got everything done,” she says.
A wise first step “When Vivian came in, we talked about what health screenings she should consider,” says Maria de los Angeles Gonzalez-Prado, MD, an internal medicine physician with Mercy Fitzgerald Hospital. Primary care providers like
Dr. Gonzalez-Prado talk to each of their patients about health screenings at every regular checkup. During these appointments, the doctor will record and update your health history. And that helps him or her recommend the best times for screenings. For example, if your uncle had colon cancer, you might need to get a colonoscopy earlier than usual. “When a screening catches something early, we may be able to treat it through a lifesaving procedure rather than when there are symptoms and it may be too late,” says Dr. Gonzalez-Prado. “So Vivian was wise to take that first step.”
‘I didn’t believe it’ Vivian’s screenings included a routine mammogram. And when it revealed something abnormal, she had follow-up tests. They all showed the same thing: stage III breast cancer. “It was scary, because I’m healthy, and there was no breast cancer in my family,” Vivian says. “I didn’t believe it at first.”
MEDICAL SCREENINGS: BY THE NUMBERS
40
The age when most women should have their first routine screening mammogram.
4
426
More @ Mercy Summer 2015
The number of people in Pennsylvania who die each year from the deadliest type of skin cancer—melanoma. Regular skin checks can help spot and treat it early.
CHECK IN FOR YOUR HEALTH Are you ready to partner with a primary care physician? Call 1.877.GO MERCY (1.877.466.3729), and we’ll find the right match for you.
Dr. Gonzalez-Prado continues: “After her diagnosis, Vivian followed through with the recommendations—with a biopsy, with oncology. She did all the right things to take charge of her health.” Based on compassionate advice from her cancer doctor and her breast surgeon, Vivian decided a mastectomy was the right path for her. Surgery and cancer treatment were hard for this single mom of one daughter. But her faith and the support she received from work colleagues and the Mercy Fitzgerald team helped. “They were wonderful at Mercy— so caring and concerned, from the doctors and nurses to the staff in the infusion center where they give chemotherapy,” Vivian says. “One nurse was so kind. She understood, because she also had cancer. She said, ‘You’ll get through it.’” And in getting through it, Vivian learned she was stronger than she thought.
YOUR PERSONAL CHECKUP CHECKLIST Who
What
When to begin
How often
Men and women
Blood pressure (inflatable cuff test)
Age 18
At least every 2 years
Cholesterol (blood test)
Age 20
Every 5 years
Colon cancer (colonoscopy)
Age 50*
Every 10 years
Diabetes (blood test)
Age 45
Every 3 years
Hepatitis C (blood test)
Now, if you’ve never been tested
• Once for baby boomers and people who had a blood transfusion before 1992 • Regularly for people who inject street drugs
HIV (blood test)
Now, if you’ve never been tested
• At least once for everyone • People at high risk for HIV should be tested every 6 to 12 months
Lung cancer (X-ray or CT scan)
Between 55 and 80
At least once for smokers and those who quit smoking within the last 15 years
Osteoporosis (bone density scan)
Age 65 for women and 70 for men
At least once
Skin cancer (visual check)
Age 20
Every year
Abdominal aortic aneurysm (ultrasound)
Between 65 and 75—if you have ever smoked
At least once
Prostate cancer (blood test)
Discuss with your provider
Discuss with your provider
Breast cancer (mammogram)
Age 40
Every year
Cervical cancer (Pap test)
Age 21
Every 3 years
‘Don’t be afraid’ Vivian believes her screening mammogram saved her life. “They caught it just in time,” she says. Dr. Gonzalez-Prado agrees. “If she hadn’t come in—who knows when it would have been found? Now she is cancer-free.” “I’m walking proof that screenings work,” Vivian says. “So don’t be afraid. I was afraid at one time—of what they might find. Of how I’d handle it. But I handled it very well. I’m back working full-time. I’m still here!”
Men
Women
Other tests: *Recommended at a younger age for those with family history of colon cancer.
Take a test —Continued from front cover How do you know which tests to get? “Your primary care provider can help you, and you can decide together,” Dr. Minnella
says. “Some people need certain tests at a younger age because of family history. So have a screening talk with your doctor.”
Keep track of your health Are you ready to talk to your primary care provider about which
screenings you need? Take the chart above to your next appointment, and he or she can confirm which tests are right for you. There’s even space at the bottom of the chart where you can add any other screenings or checkups your provider might recommend. mercyhealth.org
5
Team up for better health When you choose Mercy Home Health care, you become the center of a team of experts who have your best interests at heart. Along with nurses or therapists who visit your home, your team may include your primary care provider, pharmacist, family caregivers— and you. “It’s a partnership,” says Donna Raziano, MD, Mercy Home Health’s Chief Medical Officer. “It can lead to healthier results.” And, as with any successful team, good communication is a must. These tips from Dr. Raziano can help you work well with your team: Know who’s on your side. Make a list of your team members’ names and contact details. And know how to reach them if there’s a problem. Sometimes it’s helpful to have a loved one who can talk to your team about your health information. If you’d like that, sign a patient information release form. You can find one at mercyhealth.org/about/privacy. Share the news. Your nurse will assess your health in the comfort of your home and keep your doctor informed. But be sure to mention any changes you’ve noticed—for instance, if you’re short of breath more. “Let the nurse know what’s different today, compared to before,” Dr. Raziano says. Mention all your meds. Do you use insulin? An inhaler? Tell your team about all of your medicines and if you’re having problems taking them.
THE COMFORTS OF HOME Whether you’re recovering from surgery or you want to learn how to manage a chronic condition at home, Mercy Home Health can help. Call 1.888.690.2551 or visit mercyhomehealth.org.
ways to safely manage meds Medicines can make a huge difference in our lives, from clearing up infections to keeping down blood pressure. But they can cause harm if not taken properly. What if you stop taking a prescription medicine? Or accidentally take too much? Mistakes like these often make people ill. So ill they need emergency care. To help you avoid a trip to the emergency department, Mercy Home Health Clinical Manager Linda Gusenko, RN, BS, offers five tips for using medicines safely.
1
Take your medicines exactly as your doctor says. “And don’t change the amount you take without talking to your doctor,” Gusenko says. Are you adjusting doses to save money? Ask about generic drugs. They cost less. But they work just as well.
2
Have an annual safety check. Ask your doctor or pharmacist to review
6
More at Mercy Summer 2015
a complete list of your medications at least once a year to look for possible harmful drug interactions.
3
Use a pill organizer. These usually hold a seven-day supply, with spaces for four daily doses. They make it easier to keep track of what you take.
4
Always have a week’s worth at home. “This way you don’t have to worry about running out in bad weather,” Gusenko says. If you wait until you’ve used all your medicine and it’s on back order at the pharmacy, you could miss doses.
5
Get help. Ask a loved one to lend a hand with managing your medicines. Or call 1.888.690.2551 to learn how Mercy Home Health professionals can help you stay safe.
NUTRITION
10 tasty tips to help keep you well A long and healthy life—we all hope for that. But are we eating the things each day that can help us achieve that wish? “There’s truth to the saying, ‘You are what you eat,’” says Melissa Barry, RD, Clinical Nutrition Manager at Mercy Fitzgerald Hospital. “Our bodies are fueled by the foods that we eat—so we need to make the right choices. It’s like if you put the wrong gas in your car. It’s not
going to run right—you’ll be a little sluggish.”
Your prescription for good health When you fill your plate, you’re not just fueling up. Over time, you could be helping to curb some serious health risks. That’s because eating right can help you control factors such as weight, blood pressure and cholesterol. “When you dish up foods such as fruits, veggies and whole grains, you get natural
compounds that may help reduce the risk of some diseases,” Barry says. “The key is to make healthy eating and portion control a way of life—along with exercise,” Barry notes. “And when you make healthy changes gradually, they’re more likely to stick.”
10 healthy changes So here are 10 everyday ways for healthier eating. Post this handy list on your fridge as a helpful reminder. CUT AND SAVE
Out with the bad, in with the good: Simple tips for your kitchen 1. Pile on the produce every day. Work some into your favorite recipes. Think spinach in pasta sauce, bell peppers in sandwiches or pineapple on pizza.
2. Harvest a healthier grain. On your next shopping trip, pick up some brown rice and whole-grain bread, tortillas or pastas.
3. Try one of these snack solutions. Spread 1 tablespoon of peanut butter on apple slices. Or microwave a whole-wheat tortilla with peppers and low-fat cheese.
4. Pack away the frying pan. Make your next meal grilled, baked or steamed.
5. Spice it up! Flavor foods with savory spices or herbs, not salt.
6. Stop eating when you’re full. Turn leftover chicken into tomorrow’s tacos.
7. Be lean with protein. Remove skin from poultry and fat from other meats. And don’t forget that other protein powerhouse: beans.
8. Back away from butter. Use a touch of olive or canola oil when sautéing.
9. Net some seafood. Take a break from red meat, and serve up some heart-healthy salmon or trout instead.
10. Taste something new. Explore the produce aisles or visit a farmers market to see what’s in season.
SPEAK WITH A NUTRITION EXPERT Did you know Mercy Fitzgerald Hospital offers nutrition services? Registered dietitians can provide nutrition counseling to help people better manage a health condition, such as diabetes, heart disease or cancer. Learn more at mercyhealth.org/services/nutrition. mercyhealth.org
7
SCREENING MADE EASY! Walk-in screening mammogram Every Wednesday, Thursday and Friday, 8:00 a.m. – 4:00 p.m. Women’s Imaging Suite, Sister Marie Lenahan Wellness Center Physician prescription, insurance card and photo ID required. For more information, call 610.237.2525.
Nonprofit Org. U.S. Postage PAID Harrisburg, PA Permit No. 66
Mercy Health System of Southeastern Pennsylvania 1 W. Elm St., Suite 100 Conshohocken, PA 19428-4108
MFH
Find more @ mercyhealth.org STAY COOL AND SAFE
Summer in the city AND
Sun in the sky and burgers on the grill—these may be some of your favorite things around this time of year. But summer is also the peak season for things that aren’t so delightful, from sunburned skin to heat-related illness. Faranak Dabir, MD, an internal medicine physician at Mercy Fitzgerald Hospital, shares some tips for enjoying summer safely. What are some of the ways to stay cool and safe this season? Answer One thing you can do is wear brightly colored, loosefitting, lightweight clothing, which allows the body to cool properly. If you must do strenuous activities, do them in the early morning or evening. And take breaks.
Q
WHATEVER THE WEATHER We’re here to help you live well all year round. To find a physician who is right for you, visit mercyhealth. org/find-a-doctor. MORE @ MERCY is published as a community service for the friends and patrons of Mercy Health System. Information in MORE @ MERCY comes from a wide range of medical experts. If you have any concerns or questions about specific content that may affect your health, please contact your healthcare provider. Models may be used in photos and illustrations. 2015 © Coffey Communications, Inc. All rights reserved. CUN31334
Why is it important to drink more fluids during the summer months? Answer Drinking plenty of liquids, such as water, helps your body sweat and maintain a normal temperature. Many emergency room admissions in the summertime are for dehydration. One way to find out if you have enough water is to check your
Q
Faranak Dabir, MD, internal medicine physician at Mercy Fitzgerald Hospital
urine. If it’s dark yellow, you need to drink more liquids. But avoid alcohol or beverages with large amounts of sugar.
Q
What about skin damage?
Answer To help protect
from sunburn and skin cancer, don’t forget your wide-brimmed hat and sunglasses. When you’re sitting outdoors for long periods, consider bringing or renting an umbrella shade. Wear a sunscreen with at least SPF 30 or higher, and reapply every two hours (sooner if you’re sweating or swimming). In extreme heat, where can people cool off? Answer Shopping malls and public libraries are great options. Just a few hours around air conditioning helps protect against heatstroke. Taking cool showers at home also helps.
Q