Bloom Winter 2018 by Penrose-St. Francis Health Services

TOSS THOSE PILLS | FOODS TO AVOID | PLATELETS FOR PAIN

Penrose-St. Francis Health Services

Nurturing women’s health in Colorado Springs

YOU’RE NOT

OVER THE HILL Redefining what it means to be a senior

RUT

BUSTERS Tips for making a change

WINTER 2018 Volume 8, Issue 1

Page 9

HealthyStart

DO MEDICATION EXPIRATION DATES REALLY MATTER?

eople often continue to use old medications, but after the expiration date there’s no guarantee that those medications will be safe and effective. Some expired medications are riskier than others. Using insulin even a few days after the expiration date, for example, can cause a life-threatening infection. When medications for serious problems don’t work as well as they should, like Nitrostat for chest pain, the consequences can be deadly. “I would never recommend taking medications past the expiration date, because you can no longer count on the stability or effectiveness of the medication,” says Jonathan Trenary, PharmD, pharmacy lead at Centura Health Pharmacy at Penrose Hospital.

f you like to settle in at night with a bite to eat, you don’t have to feel guilty about your late-night foray — as long as you eat the right foods in the right amount, says Melaina Bjorklund, MS, RD, clinical dietitian at Penrose-St. Francis Health Services. “If you’re hungry at night, have some lean protein or a small amount of complex carbohydrates with protein,” says Bjorklund. Stay away from simple, processed carbs like cookies, cake, or potato chips. The brain uses carbs for fuel, and these foods may keep you awake, as can acidic foods like tomatoes, citrus fruit, and coffee (even decaf), which can cause heartburn, bloating, and other problems.

MAKING MEDICATIONS LAST Medications can lose strength before the expiration date if they aren’t stored properly. “People like to keep their medications in the bathroom medicine cabinet. But there the medications are exposed to temperature changes, moisture, and steam. This hardens the pills, which can prevent them from dissolving in the stomach,” says Trenary. Instead, store medications in the kitchen, away from the sink, stove, or faucet, and out of the reach of children.

Liquid medications are not as stable as solid form drugs (pills, tablets), so they should be stored with extra care.

GETTING RID OF MEDICATIONS If you no longer take medications or they’re expired, get rid of them. The best method is to put them in a medication take-back box, like the one at Penrose Hospital Pharmacy. Takeback boxes are also available in fire and police departments, and some commercial pharmacies. Medications in take-back boxes are incinerated. Needles still need to be put in a sharps disposal container. Penrose Hospital Pharmacy hours: Mon-Fri, 9 a.m.-5:30 p.m., 719-776-5486.

bloom is published four times annually by Penrose-St. Francis Health Services. Executive editor is Jill Woodford. As part of Centura Health, our mission is to nurture the health of the people in our community. The information herein is meant to complement and not replace advice provided by a licensed health care professional. For comments or to unsubscribe to this publication, please email us at bloom@centura.org. bloom is produced by Clementine Healthcare Marketing.

TASTY NIGHTTIME TREATS

• Greek yogurt with fruit • Air-popped popcorn • Peanut butter on wholewheat crackers • String cheese

2222 North Nevada Avenue, Colorado Springs, CO 80907

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Penrose-St. Francis Health Services

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HOW BAD IS IT ... TO SNACK LATE AT NIGHT?

FOR THE MAN IN YOUR LIFE

SAFE SNOWMOBILING

GIVE LIFESAVING BLOOD

One in 10 people in the hospital need blood, but having Avalanches are the leading cause of snowmobiling injuries and deaths in Colorado. “Know the terrain, check avalanche reports before you go out, and don’t traverse across areas Dr. Benjamin Cole of unstable snow,” says Benjamin Cole, MD, a family medicine doctor at Centura Health Physician Group Primary Care Powers who has a special interest in wilderness medicine. Frostbite, sprains, broken bones, and concussions also are common in snowmobiling. Wearing the right gear, including a helmet, face mask, gloves that repel water and wind, and other padded, protective clothing, helps prevent these injuries. Two “manly” habits that are dangerous: • Underdressing for the weather: Frostbite, says Cole, occurs mostly in milder weather, because people don’t realize how much colder the air is on a moving vehicle. • Overestimating their sense of direction: Be prepared for wilderness emergencies by carrying a handheld GPS and an avalanche beacon, since cellphones, and the GPS on them, often don’t work in the wilderness. New and current patients can schedule appointments with CHPG physicians, including same-day appointments, online at sameday. centura.org. To schedule an appointment with Dr. Cole, go online or call 719-571-1088.

enough blood in stock is a constant battle. “Blood is only good for 42 days, and fewer than 5 percent of people who are eligible donate blood,” says Danna McFadden, MT(ASCP) SBB, supervisor of Penrose Hospital Blood Bank Donor Services. If you’re healthy and well (at least seven days with no symptoms of cold or flu), 18 or older, and weigh at least 110 pounds, you can donate blood. Some people donate their own blood before surgery. If your doctor recommends this, you can donate blood seven to 42 days before surgery.

If you are visiting a loved one at Penrose Hospital or just in the area, you can drop in without an appointment. Or, if you’d prefer, call 719-776-5822 to schedule a time to give. Blood bank hours are: • Mondays: 10 a.m.-6 p.m. • Tuesdays, Wednesdays, and Thursdays: 7:30 a.m.-4 p.m. • Fridays: 7 a.m.-4 p.m.

Donate blood between Jan 1-April 30 2018, and you can wi , na 42" flat-screen TV!

FAST FACT Every blood donation can save up to three lives.

LEARNING TO LIVE WITH LYMPHEDEMA

Lymphedema, swelling in the arm caused by damage to the lymph channels and nodes that can occur after surgery or radiation for breast cancer or an infection, makes life miserable. “Clothing doesn’t fit on one side, and the arm becomes heavy and difficult to lift overhead to wash your hair,” says Kim Kennedy, MOT, OTR/L, an occupational therapist at Penrose-St. Francis Outpatient Rehabilitation. The Strength and Courage Program helps reduce the risk of lymphedema. Through the class before surgery and rehab after surgery, women learn risk factors to avoid, including needle sticks, blood pressure readings, extreme temperature changes, travel, and even some types of exercise. “Research shows how important exercise is in risk reduction of lymphedema, but the wrong type of exercise can increase risk,” Kennedy says. Immediately after surgery, for example, patients need to limit active motion to 90 degrees. Therapists also measure arms before and after surgery for early detection of lymphedema.

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For information about the next Strength and Courage Program, call 719-776-5200.

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LIVING LONGER AND BETTER

Whether or not you think — or feel — like 60 is the new 40, there is no denying that how we age is changing. While some of that has to do with advances in health care, much of it is a change in attitude. Here, three physicians who specialize in caring for adults over 65 offer their perspective on healthy aging.

ARE YOUR FRIENDS AND FAMILY A BAD INFLUENCE? Taking advice from friends and family members can be unhealthy. Each person is different, and what works for one person may not work for another. Your doctor does know best, because he/she sees the big picture — all of your diseases and conditions and all of your medications.

WINTER WORKOUTS If icy sidewalks have you staying inside, you can still stay active. Marching in place while you watch TV or talk on the phone, or chair yoga, which touches on strength, balance, and flexibility, are both great options.

LIVING BETTER, ENJOYING LIFE MORE Dominique Walker, MD,

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For me, staying young is all about our little family: my wonderful husband and these two furry brothers who remind us every day that all we need is each other.

family medicine doctor at PenroseSt. Francis Primary Care for Seniors

oday’s seniors are healthier than their parents were, and they’re enjoying life more. We know how to live better longer now — 60 might truly be the new 40 if we work at it. A NEW ATTITUDE ABOUT AGING Prevention really does work. Today’s seniors realize that there are things they can do to prevent some of the diseases and health problems that plagued their parents. The new attitude about aging includes being more involved with their health. Most seniors are comfortable asking their doctor questions, instead of just doing what the doctor tells them to do. I encourage questions, and I also like that my patients want to learn about their health online. Reliable sources for information include WebMD and associations like the Alzheimer’s Association, American Diabetes Association, and American Heart Association. ACTIVE MINDS AND BODIES The longer you live, the more risk you have of developing certain diseases and conditions such as high blood pressure, diabetes, and cancer. But these things are not inevitable. A healthy lifestyle and early screenings can prevent or lessen the impact of diseases and conditions associated with aging. Seniors are also exercising more — the most important thing you can do to live better — and eating healthier. Many seniors are participating in fitness classes like chair yoga and balance, and classes on nutrition.

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PURR-FECT ADVICE

WALK THIS WAY

Own Your Age: Redefine What it Means to be a Senior Date | Thu, Feb 8 Location | Penrose-St. Francis Primary Care for Seniors, 3027 North Circle Drive Cost | FREE Registration penrosestfrancis.org/ events How does knowing your age affect the way you behave, what you do and don’t do? What if we could rid ourselves of the preoccupation with age? Join Margaret Sabin, President and CEO of Penrose-St. Francis Health Services for an encouraging discussion on what it really means to be a senior. You’ll be inspired to rethink how you live your senior years and embark on a journey to wellness in 2018.

Participate in our monthly Walk-with-a-Doc program. See Page 10 for details. Penrose-St. Francis Health Services

Gary Klein, MD, family medicine doctor at Penrose-St. Francis Primary Care for Seniors

N MY FAVORITE SENIOR Bill Brosius, my 98-yearold father-in-law, plays bridge every day and loves to be around people. His knees and hips have worn down and he uses a motorized wheelchair, but Bill has a heck of a good attitude.

21 COMMON NUTRITION SUPPLEMENTS Learn fact from fiction about supplements at a FREE seminar. See Page 11 for details.

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ot being able to do what you did in the past is disappointing, but don’t let it get you down. Adjust and adapt to the changes that come with having more birthdays. You’ll feel better and be healthier.

REV UP YOUR ENERGY Having less energy is a big change. We lose muscle and gain body fat as we age, our bones get weaker, and the heart has to work harder, especially in Colorado’s high altitude. Healthy eating and exercise go a long way in working around the aging process. Build muscle and fuel your energy with more protein. Protect yourself from many diseases and conditions with the antioxidants in fruits and vegetables. If you don’t have much of an appetite or want to cook, try protein drinks or bars. Lean meats and dairy are also great sources of protein. And, remember, in Colorado’s dry climate, everyone needs more water. Many seniors don’t drink enough. SUPPLEMENT YOUR HEALTH Omega-3 fatty acids (fish oil) lower cholesterol, and help prevent heart attacks, strokes, and dementia. Take fish oil with combined EPA and DHA of 750-1,000 milligrams (mg) — read the back of the bottle. Also take 1,000 mg of vitamin D every day to strengthen your bones.

THE TRUTH ABOUT STATINS If your doctor recommends a statin to lower your cholesterol, take it. Statins reduce the risk of a heart attack or stroke. I take one.

PUSH THE ENVELOPE OF LIFE If you’re trying to put up a fight against aging, vitamin D, fish oil, and attitude are some of the best weapons. Keep up with life, work hard, and don’t run away from any challenge. Keep attacking life full force.

MOVE MORE Exercise makes you feel better and keeps you healthier. Do anything that raises your heart rate, along with stretching, and strength training, for 30-45 minutes two to three times a week. Weight-bearing exercise like walking is best, but do whatever works for your body. If your knees hurt, for example, ride a stationary bike. Exercise also can help prevent falls by improving your balance, coordination, muscles, and reflexes.

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WORKING AROUND THE AGING PROCESS

STAYING SHARP Emily Valenta, DO, family medicine doctor at Penrose-St. Francis Primary Care for Seniors

veryone is afraid of Alzheimer’s disease and other problems with memory or thinking that interfere with everyday activities. While occasional problems with memory are normal as you age, Alzheimer’s disease and other forms of dementia are not. MY FAVORITE BOOK Healthy Aging: A Lifelong Guide to Your WellBeing by Andrew Weil is a feel-good book that embraces aging as an accomplishment. It also covers what we can do to keep our bodies and minds healthy at all ages.

WHEN THE FIRST OPINION ISN’T ENOUGH You know your body better than anyone else. If you don’t feel like your doctor is listening to you or addressing your concerns, seek a second opinion from another doctor.

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WHAT’S NORMAL AND WHAT’S NOT Simple things like forgetting someone’s name and remembering it later are common, because the brain slows down as we get older. It takes longer to remember familiar words or names and to learn new things. And it’s harder to remember recent events. But if you never remember the name you forgot, it could be a sign of Alzheimer’s. Other signs include not being able to plan or solve problems, having trouble doing familiar tasks, and getting confused about the time or where you are. A STRONG AND ACTIVE MIND Keeping your mind active and being social help prevent Alzheimer’s. Play cards, do puzzles, take a class, or try a new hobby. Engage in social activity, such as volunteering at a school or joining a book or garden club. Even if you have a family history of Alzheimer’s, which makes you more likely to develop the disease, doing these things can help. Exercise and healthy eating also keep you sharper. A 30-minute walk most days, or other exercise, also prevents or lessens problems that can lead to dementia, like stress and anxiety, and not getting enough sleep. Healthy eating, especially the Mediterranean diet — which focuses on fruits, vegetables, olive oil, legumes, whole grains, and fish — can cut the risk of dementia and slow or prevent memory and thinking problems.

PENROSE-ST. FRANCIS PRIMARY CARE FOR SENIORS SPECIALIZES IN CARING FOR PEOPLE AGE 65-PLUS ON A MEDICARE ADVANTAGE PLAN THROUGH UNITEDHEALTHCARE®. 3027 North Circle Drive, Colorado Springs, CO 80909, 719-776-4650

JUST KEEP MOVING Exercise is the one anti-aging habit I won’t give up. Yoga and other exercise helps keep me young, even though minor joint aches and pains are creeping up sooner than I thought they would.

Will you be turning 65 and joining Medicare? Come learn about Penrose-St. Francis Primary Care for Seniors and how we can help you live your best years to the fullest! A UnitedHealthcare sales person will be present with information and applications. For accommodations of persons with special needs at sales meetings, call 719-331-9126 (TTY: 711). Penrose-St. Francis Primary Care for Seniors Presentation Date | Tuesdays, Jan 23, 5-6 p.m.; Feb 27, 10-11 a.m.; Mar 27, 5-6 p.m.; and Apr 24, 10-11 a.m. Location | Penrose-St. Francis Primary Care for Seniors, 3027 North Circle Drive Cost | FREE Registration | 719-776-4650

Penrose-St. Francis Health Services

& QA MEAGAN JONES, DO Family Medicine Physician at Penrose-St. Francis Primary Care 3027 North Circle Drive Colorado Springs, CO 80909 719-776-4646

KEEP YOUR BONES STRONG — AND STAY ACTIVE

Q: WHY SHOULD I WORRY ABOUT

Q: WILL I KNOW IF I HAVE

A: Osteoporosis, most common in women,

A: A fracture is often the first sign of

OSTEOPOROSIS?

makes bones fragile and more likely to break. These fractures, usually in the hip, spine, or wrist, have severe consequences, such as pain and loss of independence.

Q: HOW CAN I PREVENT OSTEOPOROSIS?

A: There are many things you can do — at

any age — to prevent or delay the progress of osteoporosis. Weight-bearing exercise, not smoking, limiting alcohol, and eating a healthy diet are key in preventing osteoporosis — and the younger you start, the better! Putting force on the bones by walking, weight training, or other weight-bearing exercise helps you build strong bones and slow bone loss. Do this for 30 to 60 minutes four or five times per week. People with osteoporosis or osteopenia (low bone mass) need supplements of 1,200 milligrams (mg) of calcium and 600-800 mg of vitamin D per day. But there’s no consensus about whether vitamin D helps if your bones are healthy, whether everyone should take calcium and vitamin D supplements, and even what the best dosage is. I recommend getting calcium and vitamin D in your diet, through foods such as milk, yogurt, beans, green leafy vegetables, and fortified cereals.

OSTEOPOROSIS?

osteoporosis. You’re more likely to develop osteoporosis if you smoke cigarettes, use alcohol excessively, had premature menopause, weigh less than 120 pounds, or have taken steroids long term for an autoimmune disease. As you get older, the risk of osteoporosis increases. Screening, with a dual-energy X-ray absorptiometry (DXA) scan, and then evaluating your risk using FRAX®, will show if you have osteoporosis or low bone mass. FRAX is a questionnaire that calculates the probability of a broken bone within 10 years based on your risk factors. I recommend screening for all women over age 65. Younger women and men with risk factors may need to be screened earlier than age 65.

MEAGAN JONES, DO Growing up in Wyoming, Meagan Jones, DO, was interested in the sciences. She became a primary care doctor to help people live healthier. “There are a lot of things people can do to be healthier and have better lives,” she says. Jones enjoys spending time outdoors with her husband, Scott; her children, Julianna and Ryburn; and their three-legged dog, Memphis.

Q: HOW IS OSTEOPOROSIS TREATED?

A: If you do have osteoporosis, medication

and lifestyle changes can reduce your risk of fractures. Bisphosphonates like Fosamax are the most common osteoporosis medications, but there are several options for treatment. These medications are available in pills taken daily or weekly, or shots given once or twice a year.

STRONG BONES MATTER Attend a FREE osteoporosis seminar with Dr. Steven Myers on Wed., April 11, 6-7:30 p.m. at Penrose Cancer Center. Visit penrosestfrancis.org/events for more information and to register.

To make an appointment with Dr. Jones, call 719-776-4646.

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technology

HEALING FR M WITHIN

Could your own blood really lessen your pain? Or even help you heal?

That’s the theory behind a treatment used by professional athletes and the military, and it’s gaining popularity among the sore and aching public: plateletDr. Michael B. Simpson rich plasma therapy, or PRP. With PRP, a patient’s own blood (or more specifically blood plasma and platelets) is injected into an injured area to promote and accelerate healing, or prevent further deterioration, says Michael B. Simpson, MD, an orthopedic surgeon with Centura Orthopedics in Colorado Springs. Simpson has seen the therapy, which has been available for roughly a decade, ease pain in patients with tennis elbow, plantar fasciitis, joint problems, and other types of chronic pain. “Knee “It’s a natural arthritis is one of the most common conditions we product of your treat using PRP,” he says. Treatment, which is done in a physician’s office, own blood. I don’t know of begins with an X-ray evaluation to identify the source any downsides.” of pain, and make sure the patient’s condition will benefit from PRP, Simpson says. Then blood is drawn and put through a centrifuge, which separates red blood cells from white cells and platelets. Then, the platelet-rich plasma is injected into the problem area. The treatment itself is completed in a few minutes, and most patients are able to resume their normal activities the next day.

HOW IT WORKS Platelets, which are part of human blood, secrete proteins, stimulate tissue regeneration, and promote healing. Plasma is a liquid component of blood, which contains nutrients and transports blood cells. Blood (particularly platelets) is known to play a role in healing. And while researchers don’t fully understand how PRP works, it may: • Inhibit inflammation and slow progression of osteoarthritis • Stimulate formation of cartilage • Increase production of natural lubricating fluid in the joints LONG-TERM OUTLOOK The treatment is so new that its effectiveness and long-term effects haven’t been completely documented. What is fairly certain, Simpson says, is that PRP isn’t harmful. “It’s a natural product of your own blood. I don’t know of any downsides.” One study, published in 2013, of 78 patients with osteoarthritis in both knees, found that at six weeks and three months after injection, those who had PRP injections had significant reduction in pain and stiffness. Other studies suggest PRP pain relief lasts longer than cortisone or lubricating gel treatments, Simpson says. PRP, which does not involve stem cells, is part of a growing field known as regenerative medicine, in which the patient’s own body helps with healing. It’s a field Simpson believes holds promise.

To learn more and for a list of physicians who perform this procedure, visit penrosestfrancis.org/ortho.

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BLOOD PLATELETS PROVIDE PROMISING THERAPY FOR ACHES, PAINS, AND INJURIES

SHAKE THINGS UP

GET OUT OF THAT RUT AND CHANGE YOUR LIFE

emember the excitement you felt when you took that new job, started a relationship, or learned a new skill? It probably made everything else seem a little rosier. But after a while, the newness wore off and routine set in. And now, you’re stuck in a rut. Ruts can happen in just about every area of life — your career, relationships, health, and personal growth. But you don’t have to stay stuck. Dr. Di Thompson Di Thompson, MD, medical director for Penrose-St. Francis Behavioral Health and Integrative Services, says the first step in breaking out of a rut is recognizing you’re in one to begin with. “A rut is when someone feels unhappy with their situation,” she says. “That’s different from someone who feels settled and satisfied. Some people may have met their goals and are very happy where they are. A rut is when someone gets the feeling that something is not right.” After a little selfreflection, you’ll know. “Listen to your gut,” she says. “Ask yourself, ‘Am I happy with the way things are going now, or would I like to make a change?’”

Imagine you actually answered the question “How are you?” truthfully. If the answer is

“meh,” you might be in a rut.

3 WAYS TO BREAK OUT OF A RUT

Thompson suggests these tips for gaining the momentum you need to mix things up:

Do all your days seem to run together? That might be a sign you’re in a rut.

1. WRITE NEW GOALS. Ask yourself what you want to be doing in six months, a year, and five years from now. “Sometimes it’s easy to just keep doing what you’re doing and lose sight of what you really want to accomplish,” Thompson says. “Setting those goals, not only for the long term but in the short term as well, will help you get there.”

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2. TRY SOMETHING NEW. Stepping out of your routine and finding a new passion or hobby can help clear your mind and give you a little perspective. “There may be volunteer work or classes at a local college that can help you explore new opportunities,” Thompson says. Or try making new friends or reconnecting with old ones.

3. SURROUND YOURSELF WITH THE RIGHT PEOPLE. Once you’ve decided to make a change, you’ll want all the support you can get. “Consider how the people around you might be motivating or not motivating you to make that change,” Thompson says. “The people supporting your move forward — those are the people to be around.”

Let Centura Health Physician Group Behavioral Health support you. Learn more about our services by calling 719-776-6850.

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Penrose Cancer Center offers classes and support groups for patients and caregivers regardless of where they receive their cancer care. Visit penrosecancercenter.org for a full list of events.

Winter

2018

CLASSES FOR CANCER PATIENTS/ SURVIVORS

MATTERS OF THE HEART

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re you or anyone you know at a higher risk for a heart attack? Cardiologists with Colorado Springs Cardiology, A Centura Health Clinic, will discuss normal heart anatomy and what happens during a heart attack. Plus, we’ll take an in-depth look at what contributes to plaque development, how to know if you are at a higher risk for having a heart attack, and what you can do to prevent a heart attack. Heart-healthy continental breakfast and snack provided. Space limited to 90.

HEART SCAN $149

This noninvasive CT scan is a quick, painless method for detecting heart disease. You can learn at the time of your screening by a cardiac nurse if you are at risk for heart disease before a single symptom occurs. A heart scan does not require a physician referral, but you should consult with your physician to see if calcium scoring is right for you. To schedule an appointment, call 719-776-8010. For more information, call 719-776-8080.

STEP TO IT! SILVERSNEAKERS® Location | 3030 North Circle Drive, Suite 217 Cost | FREE Eligibility | People who are 65+ and have insurance through AARP, Aetna, Anthem Blue Cross/Blue Shield (HMO and HMO SNP), Humana, Kaiser Permanente, and UnitedHealthcare Information | penrosestfrancis.org/events and click on “Fitness Schedules” or call 719-776-4880 SilverSneakers is the nation’s leading fitness program designed exclusively for older active adults. Get fit the way you want, at your convenience. With this innovative program, you can take part in our strength training or SilverSneakers Classic Fit classes. Plus, we have treadmills, recumbent bikes, NuSteps, arm ergometers, resistance bands, dumbbells, and stability balls. Paperwork and orientation required before participating.

WALK-WITH-A-DOC Date | Saturdays, Feb 3, Woodmen Park & Ride, Santa Fe Trail; Mar 10, Cheyenne Mountain State Park (across from Fort Carson entrance); and Apr 14, CHPG Primary Care Powers, 6080 North Carefree Circle Time | 9-10 a.m. Cost | FREE Walking is the single best thing we can do to live a long, high-quality life. Stay active and learn something new from a Centura Health Physician Group primary care doctor during this one-hour beginner-level walk. Wear comfortable walking shoes. Dogs must be on a leash. Look for Walk-with-a-Doc signage. For weather cancellations, call 719-776-5000.

Penrose-St. Francis Health Services

STOP THE BLEED Date | Tue, Jan 30 Time | 2:30-3:30 p.m. OR 4-5 p.m. Location | CSPD Gold Hill Division, 955 West Moreno Avenue Cost | FREE Registration | angelakedroutek@ centura.org or 719-776-5924 Everyone should be prepared to respond to help prevent deaths caused from blood loss. Stop the Bleed teaches basic actions to stop life-threatening bleeding. Participants will learn how to use bandages, tourniquets, and pack wounds to stop life-threatening bleeding. Limited to 30 people.

COMMON NUTRITION SUPPLEMENTS Date | (select one) Tue, Jan 30, 4-5 p.m., CHPG Primary Care Broadmoor, 1263 Lake Plaza Drive; Wed, Jan 31, 11:15 a.m.-12:15 p.m., Tri-Lakes YMCA Community Room, 17230 Jackson Creek Parkway; OR Thu, Feb 1, 4-5 p.m., Penrose-St. Francis Primary Care, 3027 Circle Drive Cost | FREE Registration | penrosestfrancis.org/ events Learn how to make wise choices on whether to take nutrition supplements. Plus, we’ll separate myth from fact regarding supplement use.

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MENDED HEARTS — COLORADO SPRINGS Date | Thursdays, Feb 1 and Apr 5 Time | 5-6 p.m. Location | Audubon Medical Campus, 3030 North Circle Drive, Suite 215 Cost | $20 membership (payable if you decide to join) Information | Tricia Mooney, chapter president, at patriciamooney@ centura.org or 719-776-4880 Mended Hearts is a communitybased organization designed to inspire hope and improve the quality of life for heart patients and their families through ongoing support, peer-to-peer hospital visits, education, and group meetings that meet five times a year. Our goal is to create a strong local support group that is run by and for the cardiac population in any stage of event — pre-op to recovery, and thereafter. Open to men and women. THE HEART HEALTH SEMINAR Date | Sat, Feb 3 Time | 11 a.m.-4:30 p.m. Location | Penrose Hospital, 2222 North Nevada Avenue, Wellness Center, Basement Level Cost | $50 (limited to 25 participants, 18 years and older) Information | 719-776-4865 Registration | Andrea Middleton at andreamiddleton@centura.org or 719-776-5776 by Thu, Feb 1 Do a series of good things for your heart at this seminar brought to you by the Penrose-St. Francis Ornish Lifestyle Medicine Program. Spend the day with a cardiologist, exercise physiologist, dietitian, Ornish program executive chef, and other health experts who will focus on proven prevention strategies for wellness. Includes a heart-healthy lunch and the book, The Spectrum, by Dean Ornish, MD. Wear comfortable, layered clothing and bring a water bottle. For a detailed list of topics and speakers, visit penrosestfrancis.org/events.

ADVANCE MEDICAL PLANNING: HAVING THE CONVERSATION Date | Thu, Feb 22 Time | 10:30 a.m.-Noon Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Rooms B & C Cost | FREE Registration | RSVP by Fri, Feb 16, with your name, phone number, and name of class to healthychurch@ centura.org or 719-776-5813 The best time to make decisions about medical care is BEFORE you or your family has a medical crisis. Advance Medical Planning allows you to determine who can make medical decisions for you in the event you are not able to make them yourself. We’ll help you understand the requirements and nuances, guide you through the various advance directive forms, and answer questions. Refreshments provided. FROM COVERAGE TO CARE: HOW TO ACCESS THE RIGHT HEALTH CARE AT THE RIGHT TIME Date | Thu, Mar 1 Time | 11:30 a.m.-1 p.m. Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Rooms B & C Cost | FREE Registration | RSVP by Thu, Feb 22, with your name, phone number, and name of class to healthychurch@ centura.org or 719-776-5813 When you are not feeling well, there are an increasing number of options (primary care, urgent care, freestanding emergency rooms, hospital EDs) that are available to you. They may or may NOT be your best option. This workshop will help you determine what is your best option and how you can manage your experience to get the best and safest care possible. Lunch provided with reservation.

STEPPING ON! Date | (choose one) Thursdays, Mar 8-Apr 19, 1-3 p.m., Penrose Pavilion, 2312 North Nevada Avenue, Conference Room B OR Tuesdays, Apr 3-May 15 10 a.m.Noon, St. Francis Medical Center, 6001 East Woodmen Road, Conference Room 4 Cost | FREE Registration| Mar 8-Apr 19 session: 719-571-8000; Apr 3-May 15 session: 719-776-5924 (Angela) or 719-776-5098 (Heather) Stepping On! empowers older adults to carry out healthy behaviors that reduce the risks of falls. In a small group setting, older adults learn balance exercises and develop specific knowledge and skills to prevent falls. Older adults who should attend are those who are at risk for falling, have a fear of falling, or who have fallen one or more times. The workshop is co-led by a health care professional and a lay leader. Local guest experts assist by providing information on exercise, vision, safety, and medications. Limited to 15 participants. DIABETES EDUCATION CLASSES Date | Group classes starting monthly Location | Penrose-St. Francis Health Learning Center, 3207 North Academy Boulevard Cost | Covered by private insurance/ Medicare/Medicaid; physician referral required Information and Registration 719-776-3611 (Jean) or 719-776-3634 (Judy) If you have diabetes, education can help you optimize your health through a customized diet, exercise, and medication management plan. Individual appointments and group classes are available. For information regarding the National Diabetes Prevention Program (NDPP), contact Mike at 719-776-4685.

Winter 2018

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PENROSE-ST. FRANCIS PRIMARY CARE FOR SENIORS PRESENTATION Date | Tuesdays, Jan 23, 5-6 p.m.; Feb 27, 10-11 a.m.; Mar 27, 5-6 p.m.; and Apr 24, 10-11 a.m. Location | Penrose-St. Francis Primary Care for Seniors, 3027 North Circle Drive Cost | FREE Registration | 719-776-4650 Are you about to turn 65 and join Medicare? Come learn about Penrose-St. Francis Primary Care for Seniors and how we can help you live your best years to the fullest!

Don’t wait until you have a heart attack. Know your score.

NON-PROFIT ORG US POSTAGE

PAID

DENVER, CO PERMIT NO. 4033

2222 North Nevada Avenue Colorado Springs, CO 80907

Heart Scan · $149 719-776-8010 Learn more at penrosestfrancis.org/ heart. Penrose-St. Francis Health Services is part of Centura Health, the region’s leading health care network. Centura Health does not discriminate against any person on the basis of race, color, national origin, disability, age, sex, religion, creed, ancestry, sexual orientation, and marital status in admission, treatment, or participation in its programs, services and activities, or in employment. For further information about this policy, contact Centura Health’s Office of the General Counsel at 1-303-673-8166 (TTY: 711). Copyright © Centura Health, 2018. ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-719-776-5370 (TTY: 711). CHÚ Ý: Nếu bạn nói Tiếng Việt, có các dịch vụ hỗ trợ ngôn ngữ miễn phí dành cho bạn. Gọi số 1-719-776-5370 (TTY: 711).

KICK THE HABIT: 4 FOODS TO AVOID With Melaina Bjorklund, MS, RD, clinical dietitian at Penrose-St. Francis Health Services

SODA AND SUGARY COFFEE DRINKS

One 12-ounce can of soda has 10 teaspoons of sugar, more than adults should have in an entire day, and about half of the calories in fancy coffee drinks come from sugar. Along with empty calories, these drinks create sudden spikes and dips in blood sugar that can cause fatigue, headache, and irritability.

ARTIFICIAL SWEETENERS

Artificial sweeteners made with aspartame, saccharin, or sucralose are hard to digest, leading to bloating and diarrhea. They’re at least 30 times sweeter than sugar, which can make you crave more sweets. And foods made with artificial sweeteners, like baked goods, often have more fat and calories.

TRANS FATS

ENERGY DRINKS

Loaded with caffeine and sugar, energy drinks can cause dehydration, heart problems, anxiety, and insomnia. They can confuse your body, because they combine an upper (caffeine) and a downer (sugar crash).

INSTEAD OF THIS

HAVE THIS

Soda

Sparkling water infused with fruit

Sugary coffee drinks

Coffee with nonfat milk and stevia

Artificial sweeteners in drinks

Stevia, a natural sugar substitute

Artificial sweeteners in baking

Applesauce, stevia, honey, or agave

Energy drinks

Coffee or tea (green or black), with little or no sugar and no artificial sweeteners

Store-bought baked goods

Homemade baked goods

Man-made trans fats, found in highly processed foods like shelf-stable baked goods, chips (potato, corn, and tortilla), and fried foods, raise your LDL (“bad”) cholesterol and lower your HDL (“good”) cholesterol. This can increase your risk of heart disease and stroke.

The average American adult consumes 20 teaspoons of added sugar a day. Health organizations recommend no more than 6 teaspoons.

ith “side effects” like fatigue, sugar cravings, bloating, and increased risk of heart problems, some foods can be so harmful you should avoid them — or eat or drink them sparingly. Gradual changes give your body and taste buds time to adjust.