Health Magazine

Page 1

June 16, 2010 Vol. 5, No. 9

Publisher

Bob Williams Executive Editor

Gary Metro Editor

Cara Recine

618-351-5075 • cara.recine@thesouthern.com Advertising Director

Abby HatďŹ eld

618-351-5024 • abby.hatfield@thesouthern.com Art Direction/Design/Production

Rhonda M. Ethridge

rhonda.ethridge@thesouthern.com

COVER STORY Cover Story

710 N. Illinois Ave. Carbondale, Illinois 62901 618-529-5454 • 800-228-0429 fax 618-529-3774 www.thesouthern.com/health

JUNE 16, 2010 In This Issue

Circulation/Database Marketing Coordinator

Kathy Kelton

Welcome!

Packing summer with good nutrition Hectic schedules can wreak havoc on healthy food choices for families

618-351-5049 Online Coordinator jennifer.dart@thesouthern.com

The Southern Health Magazine is a monthly publication of The Southern Illinoisan. Contact us via mail at 710 N. Illinois Ave., Carbondale, IL 62901, or at PO Box 2108, Carbondale, IL 62902. Copyright 2010 by The Southern Illinoisan. The Southern Illinoisan (USPS 258-980) is owned by Lee Enterprises, Inc. of Davenport, Iowa. All rights reserved. For more information call 618-529-5454 or 618-997-3356, or visit us online.

Health News 3 Upcoming Events 4 Age to Perfection 5 Lower blood pressure 8 His Health 10 Senior Health 10 Her Health 11 Kids’ Health 11

INSIDE Every Issue

J. C. Dart

6

Summer time, and the livin’ is easy. Hardly. Especially if you have children. There are swim classes, camps, ball games, social activities and family reunions. Who has time to think about what you and your family are eating? It’s important that hectic schedules don’t wreak havoc on your family’s health. And that takes planning and preparation. Metro In our cover story, writer Les O’Dell talks to nutritionists and local moms who have discovered ways to avoid undoing all you’ve been working on throughout the rest of the year. ‘I plan everything, trying to balance nutrition and schedules,’ says Heather Lange of Marion. It also might be a time when convenience wins. ‘Use pre-cut vegetables in packages with low-fat dip,’ advises Lori Trentacosti, a Recine registered dietitian with the Center for Medical Arts in Carbondale. Trentacosti and other moms share their suggestions in the story, which begins on Page 6. In our secondary story this month, Joanna Gray writes about lowering blood pressure naturally. That approach isn’t for everyone. If you’re being treated for hypertension with medication, don’t change anything without discussing it with your doctor. But if you haven’t reached that point, there is plenty you can do to keep it that way. See Gray’s story on Page 8. New this month: Dr. Neil Sharma’s column, Age to Perfection. Be sure to check it out. Sharma will address all kinds of topics for those who are elderly, those who care for elderly people and for the rest of us, who will, after all, get old. – Cara Recine

Comments and suggestions?

We look forward to hearing from you. Send an e-mail to cara.recine@thesouthern.com For the latest health and ďŹ tness news, pick up Tuesday’s Southern Illinoisan for Mind & Body news. Check out www.thesouthern.com/lifestyles for more features.

7LPH WR 6DYH

%X\ *HW WKH QG

2))

%\ 'HH 6LPPRQV

6DOH HQGV -XQH 6 3DUN $YH ‡ +HUULQ RU 0 ) D S ‡ VW 6DW RI PRQWK D S /LPLW VSHFLDOV SHU FXVWRPHU

2

n

The Southern HEALTH Magazine

n

June 16, 2010

$Q H[FOXVLYH OLFHQVHG DVVLVWHG OLYLQJ FRPPXQLW\ RIIHULQJ VSHFLDOL]HG FDUH IRU LQGLYLGXDOV ZLWK PHPRU\ LPSDLUPHQWV LQFOXGLQJ $O]KHLPHUªV GLVHDVH 6 WK 6W ‡ 0W 9HUQRQ ,/

.HHVKD :RRG 6PLWK 2ZQHU 2SHUDWRU

health news

5(+$% &$5( &(17(5 2) -$&.621 &2817<

Dental tip: Don’t crunch your ice if you want healthy teeth Here is a short list of dental-health tips that most patients have either forgotten or never knew: ď Ź Don’t eat ice cubes. It is the season for this refreshing pastime, but it can result in fractured teeth. Many older fillings are made of silver, which doesn’t bond to teeth like the white amalgams and can cause tiny cracks because of the stress of chewing hard items like cubes, candy or unpopped popcorn kernels. ď Ź To clean the sulcus (the space between the gumline and the point where gum attaches to the tooth), turn your toothbrush at a 45-degree angle and get the bristles in there. ď Ź A normal depth for the sulcus is 2-3 millimeters, but if it reaches 7-8 it’s time to start worrying. ď Ź To clean in a particularly deep pocket, try tying a single or double knot in your oss to catch any food particles. ď Ź When ossing the back teeth, curve the thread around the tooth and push it

underneath the gumline. ď Ź When the outer bristles of your brush start to are, it’s time to change it. ď Ź If you eat a sweet snack and can’t get to your toothbrush for a while, rinse with water to delay the sugar’s activity. ď Ź Stop smoking. Smoking is so destructive to teeth and gums that many periodontists won’t even treat these patients because the prognosis for recovery is so poor.

5

& &

1 WK 6W 0XUSK\VERUR ,/

—American Dental Association

‡ $O]KHLPHU¡V 'HPHQWLD 6SHFLDO &DUH 8QLW ‡ 3K\VLFDO 2FFXSDWLRQDO 6SHHFK 6ZDOORZLQJ 7KHUDSLHV ‡ 6NLOOHG 1XUVLQJ 6HUYLFHV ‡ 5HVSLWH +RVSLFH 6HUYLFHV $YDLODEOH ‡ 5HVWDXUDQW 6W\OH 'LQLQJ

6WRS LQ DQG YLVLW RXU UHVLGHQWV VWDII

*UHHWLQJV IURP 2XU +RPH 7R <RXUV

Stronger hips may mean less knee pain for runners Knee pain is the bane of many runners, sometimes causing them to give up running altogether. But knee pain might be lessened by strengthening the hips, a new study finds. The pilot study, presented recently at the annual meeting of the American College of Sports Medicine in Baltimore, tested nine female runners who had patellofemoral pain, which some refer to as runner’s knee, although other athletes are not immune. The pain often feels like a dull ache around or under the kneecap. All the runners entered the study with knee pain that was graded on a scale of 1 to 10 while the participants ran on a treadmill. At the beginning of the study all runners were at a pain level of 7. All took part in a six-week hip strengthening program that was guided by Indiana University researchers and included single-leg squats and exercises using resistance tubes. The control group, composed of four of the runners, took part in a six-week control period before starting the program. After completing the exercises, both groups were at a pain level of 2 or lower. All runners also saw a significant increase in hip strength. According to the study, increased hip strength may have improved dynamic alignment while running, which in turn alleviated the pain. However, since there can be many contributors to knee pain, there could be other causes for the pain as well. — National Institutes of Health

Caring for Southern Illinois with Trusted, Comfortable Dentistry What Our Patients Are Saying... §,W PHDQV VR PXFK WR PH WR KDYH D GRFWRU ZKR LV DV JLIWHG DQG DV FDULQJ DV \RX DUH 7KH WLPH \RX VSHQW UHVWRULQJ P\ WHHWK PHDQW WKH ZRUOG WR PH <RX DQG \RXU VWDII DUH WKH PRVW IULHQGO\ JURXS RI SHRSOH DV ZHOO DV SURIHVVLRQDO +RSH \RX NQRZ KRZ PXFK \RX DUH DSSUHFLDWHG 7KDQN \RX 'U +XJKHV IRU ZKDW \RX GLG IRU P\ VPLOH ¨ /LQGD &DUWHUYLOOH

‡ ,PSODQW 'HQWLVWU\ ‡ &RVPHWLF 'HQWLVWU\ ‡ 6HGDWLRQ 'HQWLVWU\ Dr. Christopher H. Hughes :H DOVR KDYH DIIRUGDEOH SD\PHQW SODQ RSWLRQV

Ă— ‡kĂ…ĂŒ kšÎ@Â‘ĂŒ Ă‚ĂŽĂ…ĂŒ kšÎÂk zĂŚ}ĂŒ.×Ҋš ĂŒ ŠĂ?kĂŒWĂŒ kŠš_ĂŒ 9kĂŒXžÂbŠ@Â‘Â‘Ă ĂŒÂŠÂšĂ?ŠÎkĂŒĂ ÂžĂ—ĂŒĂŽÂžĂŒX@‘‘

ÂŻĂŠÂĽp°Â›Â›Ă?‰Ă?ÂĽĂŚĂŚ

Visit us at www.hughesdentalarts.com June 16, 2010

n

The Southern HEALTH Magazine

n

3

upcoming events

Southern Illinois Workshops and Seminars SIH Big Kids and Babies Sibling Class

Blood Drives June 17: 9 a.m.-6 p.m., First Baptist Church, Anna June 17: 1-5 p.m., Marshall Browning Hospital, Du Quoin June 17: 2-6 p.m., Wesley United Methodist Church, Mount Vernon June 17: 2-7 p.m. American Legion Hall, Baldwin June 18: 9 a.m.-3 p.m., St. Mary’s Good Samaritan Hospital, Mount Vernon June 18: Noon-4 p.m., Sam’s Club, Cape Girardeau June 18: 2-6 p.m., Ashley City Hall, Ashley June 19: 4-8 p.m., Golden Corral, Carbondale June 20: 9 a.m.-1 p.m., Knights of Columbus, Marion June 21: 2-6 p.m., Walmart, Carbondale June 21: 2:30-6:30 p.m., Lake Creek Masonic Lodge, Johnston City June 21: 3-7 p.m., Opdyke Baptist Church, Opdyke June 22: 2-6 p.m., Nashville Community Center, Nashville June 24: 10 a.m.-8 p.m., West Park Mall, Cape Girardeau June 24: 3-7 p.m., First United Methodist Church, Mount Vernon June 25: 9 a.m.-2 p.m., Massac Memorial Hospital, Metropolis June 25: 10 a.m.-2 p.m., Herrin Hospital, Herrin June 27: 8:30 a.m.-12:30 p.m., Fleetwood R.V., Du Quoin June 27: 10:30 a.m.-2:30, Tamaroa Community Center, Tamaroa June 28: 3-7 p.m., First Free Will Baptist Church, Waltonville June 29: 10 a.m.-2 p.m., Times Square Mall, Mount Vernon June 30: 1-6 p.m., River Radio, University Mall, Carbondale June 30: 1-6 p.m., River Radio, John A. Logan College, East Wing, Carterville June 30: 1-6 p.m. River Radio, Marion Pavillion June 30: 1-6 p.m. River Radio, Knights of Columbus, Benton June 30: 2-6 p.m., Times Square Mall, Mount Vernon July 9: 2-7 p.m. WSIL-TV3, University Mall, Carbondale July 9: 2-7 p.m. WSIL-TV3, Illinois Center Mall, Marion July 9: 2-6 p.m., WSIL-TV3, Harris Pruett Main Bldg, Harrisburg July 10: 2-6 p.m., WSIL-TV3, Harris Pruett Main Bldg, Harrisburg July 19: 2-6 p.m., St. Mary’s Catholic Church, Eldorado

Conferences and Workshops Western Baptist Free CPR Training

When: 9 a.m.-11 a.m. or 11 a.m.-1 p.m. Saturday, June 26 Where: Western Baptist Heart Center Auditorium, Western Baptist Hospital, Paduacah Pre-registration required: 270-575-2723 Certified CPR instructors will train participants and provide take-home kits, including instructional DVDs and a practice mannequin. Free.

Classes, Seminars and Events St. Elizabeth’s Evening Childbirth Class

When: 6:15-8:45 p.m. Wednesdays, May 26 through June 30 and Tuesdays, July 13 though Aug. 17 Where: St. Elizabeth’s Hospital, Belleville Registration: 618-234-2120 ext. 2300 This six-week series teaches relaxation techniques, controlled breathing, offers pain control options.

SIH Life with Baby

When: 6-8 p.m. Monday, July 12 and 19 Where: Memorial Hospital of Carbondale Registration: SIH Physician Referral and Event Registration Center, 866-744-2468 MHC continues to empower parents by offering an opportunity to gain knowledge and comfort with baby basic care. Free.

4

n

The Southern HEALTH Magazine

n

When: 10-11 a.m. Saturday, July 17 Where: Memorial Hospital of Carbondale Registration: SIH Physician Referral and Event Registration Center, 866-744-2468 Designed for children ages 3-7, this class offers upbeat information on becoming a big sister or brother.

SIH Breastfeeding Basics Class

When: 6-8:30 p.m. Thursday, June 17, 3-5:30 p.m. Wednesday, July 14 and 21 Where: Memorial Hospital of Carbondale Registration: SIH Physician Referral and Event Registration Center, 866-744-2468 Learn the benefits that breastfeeding provides to both baby and mother. A certified lactation consultant will share information and give suggestions. Free.

St. Elizabeth’s Saturday Childbirth Class

When: 9 a.m.-1:30 p.m. Saturday, June 19 and 26 Where: St. Elizabeth’s Hospital, Belleville Registration: 618-234-2120 ext. 2300 Classes teach relaxation techniques, controlled breathing, offer pain control options as well as an introduction to inductions and Caesareans.

Western Baptist Prepared Childbirth Class

When: 9 a.m.-3 p.m. Saturday, June 19 and July 17 or 5-8 p.m. Monday July 12 and 19 Where: Western Baptist Hospital, Paducah, Doctor’s Office Bldg 2, Meeting Room A-B Registration: 270-575-2229 Class designed for expectant parents in second or third trimester.

Real Men, Real Depression

When: 6-7 p.m. Monday, June 21 Where: Memorial Hospital of Carbondale, 1DEF Registration: 877-480-4040 Mike Rohling, MS, LCPC, of Southern Illinois Regional Social Services will speak. Men can experience depression differently than women. They have different coping mechanisms and avoid seeking treatment. Free.

‘I Lost a Child’ Support Group

When: 6:30 p.m. Tuesdays, June 22 and 29 and July 6, 13 and 20 Where: Christian Covenant Fellowship Church, Carterville Registration: 618-549-0721 ext.65291

Western Baptist Hospital Breastfeeding Classes

Bldg 2, Atrium Classroom Registration: 270-575-2229 This class helps prepare children ages 2-9 for the arrival of a new brother or sister.

SIH Mended Little Hearts

When: 6 p.m. Thursday, June 24 Where: Memorial Hospital of Carbondale, Conference Room C Registration: Stephanie Hill 618-318-2863 Mended Little Hearts connects families in crisis with other parents who have survived the shock of learning a child has a heart problem. The group meets the fourth Thursday of every month at 6 p.m. Free.

SIH BabyTALK

When: 6:30-7:30 p.m. Thursday, June 24 and Thursday, July 15 Where: Memorial Hospital of Carbondale Registration: SIH Physician Referral and Event Registration, 866-744-2468 The program is sponsored by Memorial Hospital of Carbondale, Southern Region Early Childhood Programs and WSIU Public Broadcasting. Free.

Lunch and Learn: Asthma and Allergies

When: Noon-1:30 p.m. Tuesday, June 29 Where: Benton U of I Extension Center, Benton Registration: 877-480-4040 Dr. Nicholas Meyer of the Rea Clinic in Benton will explain how allergies may be to blame for asthma as well as discuss the symptoms, causes and treatments. The event cost is $3 which includes lunch.

St. Elizabeth’s Breastfeeding: Fundamentals and Practical Problem Solving When: 6:30-9:30 p.m. Thursday, July 1 Where: St. Elizabeth’s Hospital, Belleville Registration: 618-234-2120 ext. 2300 Taught by a certified lactation councilor, classes provide information on preparation for feeding, feeding techniques and common concerns.

Western Baptist Understanding Heart Failure When: 10:30 a.m. and 11:30 a.m. Tuesday, July 6 and 10:30 a.m. Tuesday, July 13 Where: Western Baptist Hospital, Paducah, Pre-registration required: 270-575-2918 Classes will teach what changes to make to keep their heart failure under control. Free.

When: 6:30-8:30 p.m. Tuesday, June 22; or 9-11 a.m. Saturday, July 10. Where: Western Baptist Hospital, Paducah, Doctor’s Office Bldg 2, Atrium Classroom Registration: 270-575-2229 Class helps expectant mothers prepare for the breastfeeding experience. Free.

Western Baptist Relaxing from Within

Lunch and Learn: Weight Loss Surgery

SIH Southern Illinois Parkinson’s Support Group

When: 12-1:30 p.m. Thursday, June 24 Where: Herrin Hospital, Conference room B/C Registration: 877-480-4040 Dr. Naresh Ahuja will discuss how Bariatric Surgery can lead to significant weight loss as well as eliminate obesityrelated diseases. The event cost is $3 which includes lunch.

Western Baptist Sibling Class

When: 5-6 p.m. Thursday, June 24 Where: Western Baptist Hospital, Paducah, Doctor’s Office

June 16, 2010

When: 5-6:30 p.m. Tuesday, July 6 Where: Western Baptist Hospital, Paducah, Doctor’s Office Bldg 2, Atrium Classroom Registration: 270-575-2229 Class designed to help expectant mothers become more familiar with relaxation techniques. Free. When: 1 p.m. Wednesday, July 7 Where: SIH complex, University Mall Registration: 618-684-4282 For Parkinson’s disease sufferers and their family or caregivers. Meets the first Wednesday of every month. Free.

Ostomy Support Group

When: 3-4 p.m. Thursday, July 8 Where: Herrin Hospital, Conference Room 1C Registration: 618-942-2171

Bariatric Information Sessions

When: 6-7:30 p.m. Thursday, July 8 Where: Herrin Hospital, Conference Room B/C Pre-registration required: 618-988-6171 Dr. Naresh Ahuja will discuss the lifestyle changes needed to have a better quality-of life. Attendees will hear from a nutritionist and other key medical staff members that make up a surgery team. Free.

SIH Prepared Childbirth Course

When: 9 a.m.-4:30 p.m. Saturday, July 10 Where: Memorial Hospital of Carbondale Registration: SIH Physician Referral and Event Registration Center, 866-744-2468 Mothers and fathers will prepare both mentally and physically for participation, sharing and individual satisfaction in pregnancy, labor, birth and introduction to parenthood. Reservations required.

Western Baptist Prepared Childbirth Refresher Class

When: 5-8 p.m. Monday, July 12 Where: Western Baptist Hospital, Paducah, Doctor’s Office Bldg 2, Meeting Room A-B Registration: 270-575-2229 Designed for expectant parents in second or third trimester.

Western Baptist Pediatric Family and Friends CPR Course When: 5-8 p.m. Tuesday, July 13 Where: Western Baptist Hospital, Paducah Registration: 270-575-2723 Class teaches techniques for infants and children from birth through eight years of age. Cost is $10, or free if having a baby at WBH.

SIH Boot Camp for New Dads

When: 2-5 p.m. Saturday, July 17 Where: Memorial Hospital of Carbondale Registration: SIH Physician Referral and Event Registration Center, 866-744-2468 First-time dads learn the ins and outs of caring for babies from expert fathers. Facilitated by Sean Herron and Adam Benns, SIH employees, and Dan Dietz, the class helps men make the transition to fathering.

Western Baptist Cesarean Birth Class

When: 5-8 p.m. Monday, July 19 Where: Western Baptist Hospital, Paducah, Doctor’s Office Bldg 2, Conference Room A Registration: 270-575-2229 Helps prepare mothers for a Caesarean birth. Women wishing to take the Caesarean birth class will attend the second class of the Prepared Childbirth series.

Western Baptist Hospital Diabetes Class

When: 1-4 p.m. Monday, July 19 and Wednesday, July 21 Where: Western Baptist Hospital, Paducah Registration: 270-575-2918 All classes are led by Kathy West, certified diabetes educator, and follow the American Diabetes Association (ADA) guidelines. Free. Registration is suggested.

Western Baptist Smart Beginnings Childbirth Class

When: 4-6 p.m. Wednesday, June 23 and June 30 Where: Western Baptist Hospital, Atrium Classroom DOB 2 Registration: 270-575-2229 This course is specifically designed for pregnant teens or the nontraditional family unit to learn about labor and delivery.

Age to Perfection

‌ and we all fall down

Healthy or wealthy, sick or well, what is the most common way to end up in the emergency room if you are 65 or older? Falls. In 2005, almost 16,000 people 65 and older died from injuries related to unintentional falls; almost 2 million people 65 and older were treated in emergency departments for falls that didn’t result in death, and more than 433,000 of these patients were hospitalized. If these numbers didn’t surprise you yet, maybe this will: More than 33 percent of adults 65 and older fall each year in the United States. Got your BY DR. NEIL SHARMA attention yet? Good. The financial toll caused by falls for older Americans is expected to increase as the population ages, and may reach almost $55 billion by 2020. So, for all you baby boomers out there, this means you. As we age, bones become more brittle and fracture easily. More than 90 percent of hip fractures among adults older than

65 are caused by falls. Other common sites of fractures are of the spine, hip, forearm, leg, ankle, pelvis, upper arm and hand. These injuries can cause severe health problems and lead to reduced quality of life and premature death. Also, the body is less able to tolerate stress of surgery, and recovery time is prolonged. Falls, unlike some other diseases commonly diagnosed in the geriatric population, are preventable. Being well-informed, assessing risk factors and using local resources are things you can do to help reduce your risk. What puts you at risk for falls? The No. 1 risk factor is age. The older you are, the more risk you have of falling. The risk of being seriously injured in a fall increases with age. According to the CDC, in 2001, the rates of fall injuries for adults 85 and older were four to five times that of adults 65 to 74. Gender also plays an important role. Men are more likely to die from a fall, but women are more likely to have a fall resulting in injury. Lack of exercise, multiple medications, poor eye sight and improper living conditions all play important roles in increasing risk of falls. It isn’t enough to know only your risk factors; we need to actually act to decrease them. Some risk factors like age, gender and race can’t be altered. But we need to focus on what we can change. Regular exercise is a great way to help prevent falls. Enroll in exercise programs like tai chi or yoga, because they

1RQ 6XUJLFDO 5HOLHI IURP 1HFN RU %DFN 3DLQ ‡ 3DLQ IUHH DOWHUQDWLYH ZLWK KLJK VXFFHVV UDWH ‡ 6WUHWFKHV WKH VSLQH UHOLHYLQJ SUHVVXUH IURP WKH GLVFV MRLQWV DQG PXVFXODU WLVVXH WR HQKDQFH WKH ERG\ªV QDWXUDO KHDOLQJ SURFHVV ‡ 3DLQ UHOLHI RIWHQ IHOW ZLWKLQ WUHDWPHQWV

&DOO WRGD\ IRU D IUHH FRQVXOWDWLRQ

increase strength and improve balance by strengthening core muscles. It is also a good idea to have your doctor review your medications, both prescription and over the counter, for interactions and the potential to decrease balance and coordination. Getting yearly vision checks also will detect problems like decreased vision or cataracts and can help protect you from falling. Probably the most important thing one can do is getting a falls risk assessment. There are multiple home health agencies in Southern Illinois that offer in-home special falls risk assessments. They do a thorough evaluation of your home or living area for common hazards, such as poor lighting, loose rugs, wires, etc. Ask your doctor if he or she can arrange this special in-home assessment with your local home health agency. It is extremely important to identify and reduce risk factors for falling that might exist. It is the single common reason elderly Americans end up in the ER and commonly results in death. Ask your doctor about specific risk factors that can help reduce your risk. I hope you all take you health into your own hands and start taking appropriate steps. Until next month’s issue, stay healthy Southern Illinois. —DR. NEIL SHARMA is chief resident at the Carbondale Family Medicine Residency Program in the Southern Illinois University School of Medicine.

$Q $IIRUGDEOH $VVLVWHG /LIHVW\OH &RPPXQLW\ IRU 2OGHU $GXOWV ‡ 3ULYDWH $SDUWPHQWV ‡ 3HUVRQDO $VVLVWDQFH ‡ +HOS ZLWK 0HGLFDWLRQV

‡ 0HDOV +RXVHNHHSLQJ DQG /DXQGU\ ‡ &RPSDQLRQVKLS DQG $FWLYLWLHV ‡ $IIRUGDEOH IRU DOO LQFRPHV

$UUDQJH D SHUVRQDO YLVLW WRGD\

&DOO 0RQD DW

June 16, 2010

n

The Southern HEALTH Magazine

n

5

Packing summer with good nutrition Hectic schedules can wreak havoc on healthy food choices for families; but with a little planning and preparation, you don’t have to strike out

BY LES O’DELL

S

ummer means vacations, kids’ ball games and family reunions. And all of those activities often mean dietary patterns that are less than healthy. “There always seems to be a time issue, so you end up grabbing processed stuff like sandwiches and pizza,” says Deann Jacobs of Carbondale. Jacobs spends many summer days transporting her daughters to sports and other summer activities. Because of tight schedules, she says she often has to trade nutrition for convenience. “I try to view it as a balance,” she explains. “My kids are in a lot of sports, so I figure the exercise balances the diet. We do try to be healthy.” Area nutritionists say even with packed summer schedules, a healthy diet is possible; it just takes a little planning. “Plan ahead and pack something good for you,” says Lori Trentacosti, a registered dietitian with the Center for Medical Arts in Carbondale. “Often a lot of the problem is that with kids’ sports and practices, people are eating out a lot, and they just are not making good choices.” She says families should plan meals around sports schedules with a realization that they probably will be eating at the games. “You know when the games are. It’s not a surprise,” Trentacosti says. “Concession stands ART SERVICES don’t have many healthy choices, so you have to plan out what you’ll be eating the rest of the day.” Family time on the go can be enriched by bringing healthy snacks to ball games and other summer activities. For parents such as Heather Lange of Marion, planning is the only way to make sure her family “You definitely have to plan ahead,” she says. of six eats healthy meals. “Use pre-cut vegetables in packages with low-fat “I take a couple of hours on Sunday, planning the entire menu dip. You can even pick them up on the way to for the week ahead,” she says. “I plan everything, trying to balance an event. Or you can do wraps with tortillas nutrition and schedules. When you’re looking at the calendar, you with turkey or other healthy ingredients can even figure out when you have to get meals started so you get that can be made the night before.” to events on time.” Trentacosti recommends the use of a She says she often will prepare things in advance to make for cooler that can transport healthy foods quick and healthy meals. to games and other events. Items such as “We use a lot of fruit that I cut up, and we use our gas grill a cold pasta salads, fruits including bananas, lot,” she says. “It only takes 10 minutes.” apples and grapes and nutritional finger Trentacosti applauds Lange’s efforts. foods are all items she recommends.

6

n

The Southern HEALTH Magazine

n

June 16, 2010

If you absolutely must hit the concession stand, she says to make good choices. “Try to pick even healthy beverages like water,” Trentacosti says. “Sports drinks aren’t bad, but they all do have different levels of sugar. Try to pick the most appropriate ones.” It’s a lesson that Trisha Adams of Carterville has instilled in her two sons. “My boys don’t think you can go to the game without getting a snack,” she says. “That’s about the only time I let the kids have candy. Because of that, we usually don’t have any candy at home.” Jacobs says eventually children will make wise food decisions on their own. “My girls have already learned what the consequences are of over indulging, things like when they’re really hot and eat too much, they know that they’re not going to feel good,” Jacobs says. “They’ve learned which choices to make.” Adams says it’s not only sports schedules that cause dietary problems. “There’s always a temptation if we’ve been doing something all day to run and get something or order a pizza,” Adams says. “With games and Bible school and vacations, it’s just hard,” Cynthia York-Camden, a registered dietitian with Morrison Management Specialists, which is the clinic nutrition manager at Heartland Regional Medical Center in Marion, says vacations can be especially tough. “When you’re packing for a trip, you’re usually thinking about the activities and the great food you’ll be eating, so you usually don’t thing about healthy eating,” she says. “For that reason, your healthy diet sometimes also takes a vacation.” She suggests packing healthy foods if you’re traveling by car, items such as fruit, baked chips or whole-grain granola bars. Additionally, choosing a hotel with a kitchenette means you can eat meals you prepare yourself, instead of eating every meal in a restaurant. “It saves on the pocketbook, too, so you’re not grabbing snacks at a convenience store,” she says. Trentacosti says other summer events, including backyard cookouts, picnics and family reunions, can all be approached in a healthy way. “Make the cake with Splenda instead of sugar, use sugar-free Jello and light mayonnaise,” she says. “No one will know the difference.” She says the most important tool for eating healthy in the summer is planning. “For big events, plan with your family to have a nice variety of foods and plan around events. Pick out what you really want to eat,” she says.

June 16, 2010

n

The Southern HEALTH Magazine

n

7

Lower your blood pressure — BY JOANNA GRAY Hypertension, or high blood pressure, is often called a silent killer and for good reason. Uncontrolled blood pressure can lead to longterm risk for heart disease, stroke and kidney damage. However, hypertension usually doesn’t present any symptoms until it reaches dangerously high levels. That’s why it’s so important to “know your numbers.” Check your blood pressure on a regular basis — at your doctor’s office or with your own blood pressure machine at home — and be aware if your reading is creeping up into the hypertensive range. If so, see your doctor; you might need medication. But if you aren’t yet a candidate for medication, there are natural ways to lower blood pressure that center on making some simple, but very effective lifestyle changes. Eric Vickrey, a physician’s assistant in Evanston, who has practiced in orthopedics, oncology, and most recently emergency medicine, often counsels patients who have high blood pressure or who have questions about controlling their blood pressure. “Although many people who have hypertension require anti-hypertensive medications to control their blood pressure, those with borderline or mild hypertension can often achieve normal blood pressure with lifestyle modifications,” Vickrey said. “This includes changes in the diet, avoiding tobacco products, getting regular exercise and minimizing stress. I always tell people that incorporating all of these changes are needed for the best results. In other words, if you exercise more but continue to eat salty foods and smoke, you are probably still going to have high blood pressure.”

Follow the DASH Diet One of the easiest ways to get started lowering your blood pressure is to follow the DASH diet. DASH STEVE JAHNKE / THE SOUTHERN Pharmacist Ben Calcaterra takes a blood pressure reading of a patient at Family Drugs in Carterville.

8

n

The Southern HEALTH Magazine

n

June 16, 2010

naturally

stands for Dietary Approaches to Stop Hypertension. Developed by the National Heart, Lung and Blood Institute with the National Institutes of Health, the DASH diet is a heart-healthy plan designed primarily to help patients with high blood pressure lower their salt and sodium intake. For example, the plan recommends adding no salt to cooked foods at the table and using only half the usual amount, or less, when cooking. The rule of thumb is to reduce sodium intake to less than 2,400 milligrams per day. But that doesn’t mean you have to settle for boring, tasteless food. Get creative with flavors and replace the salt in your dishes with herbs, spices, lemon, or a salt-free seasoning blend. The authors of the DASH diet also suggest you make gradual changes at first, such as adding an extra serving of vegetables at lunch and another at dinner. Start reading food labels and learn to choose the foods that are lowest in sodium and saturated fat. “As far as diet, adhering to the DASH diet is excellent for helping to control blood pressure,” Vickrey said. “It includes recommendations on limiting salt intake, having lots of fruits and vegetables and eating low-fat dairy products. Most importantly, the DASH diet is practical so people can make modifications to their current diet rather than having to change things altogether. It even includes recommendations on what to eat at fast food restaurants.” Some recent studies have shown that foods rich in magnesium, such as spinach, potato, avocados, nuts, beans, and all green leafy vegetables may help improve blood circulation, which may help lower blood pressure naturally. Garlic, honey, lemon, watermelon, grapes, vegetable juice and parsley are other foods thought to naturally

maintain the health of blood vessels. And here’s some good news for your sweet tooth: Other studies have shown that eating a small piece of dark chocolate can cause a chemical change in the body that dilates blood vessels and may help to lower blood pressure. Be sure to ask your doctor if these foods are right for you.

Exercise daily Adding daily exercise to a healthy, low-sodium, low-fat diet is essential to lowering blood pressure naturally, but consult your doctor before beginning any exercise program. According to information from Mayo Clinic, losing as little as 5 pounds can help to lower blood pressure. Your doctor may suggest getting at least 30 minutes of moderate physical activity daily, such as walking, biking or swimming, depending on your age and physical condition. But does exercise work? The results of a 2008 study published in the medical journal Ethnicity & Disease proves that exercise plays a much larger role than previously thought in controlling blood pressure. When they increased their physical activity as their doctors recommended, 71 percent of the study participants with high blood pressure saw their numbers drop. “The most important thing with exercise is that it’s done regularly and gets the blood pumping,” said Ben Calcaterra, pharmacist and owner of Logan Primary Pharmacy in Herrin. “Exercise helps lower blood pressure by strengthening the heart and arteries that pump the blood, so regularly working out the heart and vascular system will strengthen all of the parts of the body that need to pump blood,” Calcaterra said. “The more exercise you do, the better your body is at producing the blood pressure necessary to fuel your body.”

The recommendations made here for lowering blood pressure naturally are no substitute for blood pressure medication. If you are being treated for hypertension, always follow your doctor’s advice and take your medication as directed.

Reduce physical and emotional stress Poor sleep habits, an unhealthy diet, a sedentary lifestyle, smoking and excessive use of alcohol all add up to a lot of physical stress that can elevate blood pressure. “Sleep, diet and exercise are the cornerstones of a healthy lifestyle,� Calcarterra said. “If you lack sleep, your body has to work harder to function, which raises blood pressure. If you have poor eating habits, the body can’t get the essential building blocks of energy, so you body has to work harder to get jobs done, and the blood pressure goes up.� Also, chronic emotional stress often goes hand-in-hand with physical stress, so it’s important to be aware of it and make lifestyle changes to reduce the levels of both. Stop smoking, if you smoke, and cut back on the alcohol. Daily exercise not only improves physical function, but also releases calming endorphins in the brain. Also, taking 15 or 20 minutes every day to do deep-breathing exercises, practicing meditation, prayer or yoga, which are proven ways to relax and reduce stress. Making time to do the things you enjoy, such as painting, spending time with friends, reading, photography or or whatever gives you joy in life, is also an effective de-stressor. If you have a pet, cuddle up with your dog or cat every day. Studies from the Emory University School of Medicine have shown that pets provide the companionship and unconditional love that simply make people feel better and more able to cope with stress and leading to lower blood pressure. Talk to your doctor about other ways of making your life more stress-free.

Check your blood pressure regularly Stay aware of your blood pressure numbers. You don’t have to wait for your next doctor’s appointment to check your blood pressure. Many clinics, like West Frankfort Family Practice at Miner’s Memorial Healthcare Center in West Frankfort, don’t require an appointment for their patients to stop in to get a blood pressure check, which they provide at no charge. You can also get a free blood pressure screening at most community health fairs sponsored by local hospitals. Most pharmacies sell blood pressure machines for home use. Calcaterra cautions that taking one’s blood pressure with a home machine should never replace the need for a physician’s opinion or medical diagnosis. Your doctor or pharmacist can advise you on the type of machine you need, depending on the severity of hypertension you’re experiencing. “If a patient is extremely hypertensive, and the doctor wants the patient to get very accurate readings at home, then a good quality arm-cuff blood pressure machine is needed,� Calcaterra said. “However, the wrist and finger models are accurate enough for home use by the average person who wants to monitor blood pressure and keep it under control.� Calcaterra also advises patients to get a machine with the right features for their needs. When buying an arm-cuff machine, make sure

Understand your numbers Understanding your blood pressure numbers is the first step toward taking better care of yourself. The National Heart, Lung, and Blood Institute (NHLBI) defines blood pressure as “the force of blood pushing against the walls of the arteries as the heart pumps out blood.� There are two types of pressure: The systolic pressure, which occurs when the heart beats as it pumps blood; and the diastolic pressure, which occurs when the heart rests between beats. In a normal blood pressure of 118/78, for example, the systolic pressure is the top number and the diastolic pressure is the bottom number. “Normal� blood pressure is considered to be less than 120/80. According to a chart on the website of the NHLBI, a reading with a systolic number of 120-139 or a diastolic number of 80-89 is considered pre-hypertensive. Stage 1 hypertension or high blood pressure is indicated by a systolic number of 140-159 or a diastolic number of 90-99. Stage 2 hypertension – with systolic number of 160 or higher or a diastolic number of 100 or higher – requires immediate medical attention.

Let us help put an end to your painful foot problems 6SULQJ LV KHUH :H¡OO KHOS \RX JHW RXW DQG (QMR\ /LIH $JDLQ

• Diabetes • Heel Spurs • Nail Fungus • Bunions

• Corns & Calluses • Ingrown Nails • Warts • Hammer Toes

• Dr. Daniel R. Brown • Dr. David Dickinson 3RGLDWULF 3K\VLFLDQV ‡ )RRW 6SHFLDOLVWV ‡ 'LDEHWLF &DUH

Southern Illinois Podiatry 1 WK ‡ +HUULQ -XVW 1 RI WKH &LYLF &HQWHU

$OVR VHHLQJ SDWLHQWV LQ 'X 4XRLQ +DUULVEXUJ

— Joanna Gray

For more information on high blood pressure and the DASH Diet, visit www.nhlbi.nih.gov. you get the right size cuff to fit your upper arm correctly. Otherwise, you risk getting an inaccurate reading. Also, get a machine with memory capabilities to store readings for multiple persons if several people in the household plan to use it. “Some blood pressure machines can auto average the readings.� Calcaterra said. “The best way to get an accurate reading is to take three readings a few minutes apart and take the average. That way, you don’t have a falsely elevated or falsely lowered number.� In the end, although blood pressure tends to rise as a person ages, embracing a healthy, stressfree lifestyle can help keep the numbers down and may prevent the inevitable rise for some people. Others may still need blood pressure medication, but positive lifestyle changes can still benefit them. “If people try all of these lifestyle changes and the blood pressure is still too high, sometimes medication is recommended,� Vickrey said. “However, I have seen many cases where just these changes alone make a big difference.�

0DNH WKH 5LJKW 0RYH 1RZ WDNLQJ UHVHUYDWLRQV IRU QHZ DSDUWPHQWV RSHQLQJ VXPPHU

6HQLRUV DQG ROGHU FDQ HQMR\ WKH EHVW RI ERWK ZRUOGV ZLWK WKH LQGHSHQGHQFH \RX ZDQW DQG WKH DVVLVWDQFH \RX QHHG $Q $IIRUGDEOH $VVLVWHG /LYLQJ &RPPXQLW\ IRU WKH 2OGHU $GXOW

35$,5,( /,9,1*

$7

&+$87$848$

9LOOD &RXUW ‡ &DUERQGDOH ‡ 3UDLULH /LYLQJ LV $IIRUGDEOH IRU DOO LQFRPH OHYHOV 0DQDJHG E\ %0$ 0DQDJHPHQW /WG

June 16, 2010

n

The Southern HEALTH Magazine

n

9

his health Why he gets angry — and why uncontrolled anger is a serious health threat

'RQÂŞW OHW WKH JRYHUQPHQW WDNH *UDQGPDÂŞV KRPH OLIH VDYLQJV &DOO WRGD\ WR ILQG RXW KRZ WR SURWHFW \RXUVHOI DQG \RXU ORYHG RQHV

1 (PHUDOG /DQH 6XLWH % ‡ &DUERQGDOH ,OOLQRLV ‡

ZZZ +DELJHU(OGHU/DZ FRP

Sonjay Joseph Fonn, DO Neurosurgeon Specializing In: • Spine & Cranial Surgery • Peripheral Nerve Surgery • Vertebroplasty and Kyphoplasty • Pain Management

0,':(67 1(852685*(216 //&

w w w. m i d w e s t n e u r o s u r g e o n s . c o m 304 S. Mt. Auburn Rd. • Cape Girardeau, MO 63703

ask@drfonn.com • 573.651.1687 10

n

The Southern HEALTH Magazine

n

June 16, 2010

While it’s perfectly natural to get angry about things, anger comes to some men more naturally than others. For the hottempered, the pettiest annoyance results in out-of-control anger. And some guys, despite the fact anger is listed among the deadly sins, genuinely like having a hot temper. But there’s a downside to the short-fused Type A personality. “In researching people with this disposition, we found that anger and hostility may actually be lethal,� says Charles D. Spielberger, a distinguished research professor of psychology at the University of South Florida who’s been studying anger for 25 years. And he means lethal to the person who gets angry, not the one on the receiving end of the anger. So what is this emotion that we all share but rarely think about? How do we know if our anger is out of control — and what is it doing to us? Is anger just an emotion? While we think of it that way, it’s

really much more. “Anger is both psychological and physiological,â€? Spielberger said. When you lose control of your anger, your nervous system triggers a number of biological reactions: ď Ź Levels of hormones, like cortisol, increase ď Ź Your breathing gets faster ď Ź Your pulse gets faster ď Ź Your blood pressure rises ď Ź As you heat up, you begin to sweat ď Ź Your pupils dilate ď Ź You may notice sudden headaches Basically, your body is gearing up for intense physical activity. This is the “fightâ€? part of the “fight or ightâ€? response. If we’re exposed to something stressful, our bodies get ready to do battle or run away. Spielberger said anger is common because it has an evolutionary advantage. “Anger isn’t just a human emotion,â€? he says. “Fear and rage are common to animals, too.â€? — Web MD

senior health Nutrition really does make a big dierence Food provides the energy and nutrients you need to be healthy. Nutrients include proteins, carbohydrates, fats, vitamins, minerals and water. Studies show that a good diet in your later years reduces your risk of osteoporosis, high blood pressure, heart disease and certain cancers. As you age, you might need less energy. But you still need just as many of the nutrients in food. To get them:

ď Ź Choose a variety of healthy foods ď Ź Avoid empty calories, which are foods with lots of calories but few nutrients, such as chips, cookies, soda and alcohol ď Ź Pick foods that are low in cholesterol and fat, especially saturated and trans fats ď Ź Saturated fats are usually fats that come from animals. Look for trans fat on the labels of processed foods, margarines and shortenings. — National Institute on Aging

her health

kids’ health Early puberty holds few longterm dangers for girls

Experimental drug prolongs survival in treatment-resistant breast cancer, study ďŹ nds An experimental drug called eribulin prolongs survival by an average of about 2.5 months in women whose breast cancer has proved resistant to other forms of chemotherapy, researchers reported recently. Eribulin is the first drug shown to be effective in such women, Dr. Christopher Twelves of St. James Hospital in Leeds, England, told a Chicago meeting of the American Society of Clinical Oncology. Researchers had anticipated the new results because the U.S. Food and Drug Administration indicated recently that it would give the drug expedited review,

a decision presumably based on the new findings. The drug’s manufacturer, Eisai Oncology of Japan, had applied to the FDA for approval three years ago, but the agency told the company to go back and produce more clinical data. The drug is a derivative of a toxin made by the black Pacific sea sponge. It blocks the replication of cancer cells, causing them to self-destruct. In a smaller trial of only 40 patients with advanced bladder cancer, Dr. David I. Quinn of USC’s Norris Cancer Center reported that 42 percent had significant tumor shrinkage. — National Institutes of Health

Had a baby? Feeling blue? Talk to your doctor Many new moms feel happy one minute and sad the next. If you feel better after a week or so, you probably just had the “baby blues.� If it takes you longer to feel better, you may have postpartum depression. Postpartum depression can make you feel restless, anxious, fatigued and worthless. Some new moms worry they will hurt themselves or their babies. Unlike the “baby blues,� postpartum depression does not go away quickly. Very rarely, new moms develop something even more serious. They may stop eating, have trouble sleeping and become frantic or paranoid. Women with this condition usually need to be hospitalized. Researchers think that changes in your hormone levels during and after pregnancy may lead to postpartum depression. If you think you have it, tell your health care provider. Medicine and talk therapy can help you get well. — National Institutes of Health

group of early-maturers. The finding offers opportunities for helping these girls, said William Copeland, professor and researcher at Duke University. “We can identify them early through their behaviors and target them for intervention,� he said.

Contrary to the conventional wisdom, most girls who start developing a year or two before their classmates don’t face any more longterm problems than their peers, according to a new study. However, depression may be somewhat more likely among such girls, Duke University researchers report this month in the American Journal of Psychiatry. Two decades of research suggests earlymaturing girls are more likely to engage in numerous high-risk behaviors such as sexual activity, substance abuse, minor criminal activity and clashes with authority figures. It was thought that this behavior persisted into young adulthood. Based on regular surveys of the subjects and their parents, while the research reinforced the belief that early-maturing girls have more problems in adolescence, it also found “little evidence of continued problems into young adulthood.� Depression in young adulthood was the only exception and showed a stubborn persistence in one small

—American Journal of Psychiatry

6HQLRUV 2U 2OGHU If you need help to maintain your independence, You may qualify for the Illinois Supportive Living Program. The Program enables you to... • Live in your own private apartment. • Receive the personal assistance you need. • Benefit from the availability of three meals a day, housekeeping, and laundry service. • Enjoy the companionship of friends and neighbors and the opportunity to participate in social, recreational and educational activities. Seniors on Medicaid or who only receive Minimum Social Security Payments can qualify. For further information, call our Supportive Living Community

+HULWDJH :RRGV

RI %HQWRQ

%DLOH\ /DQH ‡ %HQWRQ ,/

Apartments available for immediate Occupancy for low income order adults!!! June 16, 2010

n

23325781,7<

The Southern HEALTH Magazine

n

11

12

n

The Southern HEALTH Magazine

n

June 16, 2010

Turn static files into dynamic content formats.

Create a flipbook
Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.