2015 October Balance Newsletter (Women's Health Month)

October 2015

In This Issue Tobacco Cessation-Class Schedule Calcium For Your Body Women’s Health Screenings Domestic Violence Health Promotion Services Health Promotion Calendar Meet the Staff

Picture by: Military Health

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Calcium for Your Body

Why Calcium-Rich Foods are so Important By: Navy Marine Corp Public Health Why are Calcium-Rich Foods are so Important?

Milk and other dairy foods are moderate in energy and have a high nutrient-to-calories ratio. Milk, yogurt, and cheese provide a high concentration of many nutrients relative to their energy value. Dairy foods contribute only 9% of total calories available in the nation's food supply. Yet, these foods naturally provide 72% of the calcium, 32% of the phosphorus, 26% of the riboflavin, 23% of vitamin A, 20% of vitamin B12, 19% of protein, and 18% of potassium, along with appreciable amounts of other nutrients. As a result of vitamin D fortification, fluid milk is the major dietary source of vitamin D. In addition to its unique combination of essential nutrients, dairy foods contain several bioactive components (e.g., conjugated linoleic acid or CLA, sphingolipids, probiotics) with potential health-promoting benefits. Because of their unique combination of nutrients, dairy foods cannot be duplicated by a fortified food or dietary supplement.

What is Causing Obesity?

3 Intake of energy-dense, nutrient-poor foods at the expense of more nutrient-rich foods is contributing to the dietary imbalance and rising obesity rates in the U.S. Adults are consuming about one-third of

their calories from high-energy foods of minimal nutritional value. Compared to 20 years ago, adults have increased their energy intake by 300 calories a day. Most of this increase comes from refined grains, added sugars, and added fats, as opposed to dairy products, vegetables, or fruit. On average, Americans consume only 1.5 servings of dairy foods a day compared to 2 to 3 servings of milk, yogurt, or cheese/day.

How is Dairy Consumption Related to Obesity? A growing body of research suggests that milk, cheese and yogurt may play a role in weight management efforts when coupled with a balanced reduced-calorie diet.

According to the recent studies, obese adults who ate three servings of yogurt daily as part of a weight loss plan lost 22% more weight, 61% more body fat and 81% more trunkal (stomach) fat during a 12-week study compared to those who simply reduced calories.

Low daily calcium intake was associated with greater body fat and body weight, particularly in women. In a study involving 35 non-obese, healthy adults, a higher dietary calcium intake over a 24-hour period was associated with burning significantly more body fat, even during sleep. Since obesity is one of the risk factors of insulin resistance syndrome, increased dairy consumption may protect overweight individuals from the development of obesity and insulin resistance syndrome and may reduce the risk of type-2 diabetes and cardiovascular disease.

In a study of obese African-American adults who were otherwise healthy, those who consumed at least three servings of dairy foods a day had lower total body fat, more lean body mass and lower insulin and systolic blood pressure than those who consumed less than one serving of dairy foods a day. Children who consumed more ready-to-eat cereal with milk had lower body mass and were at lower risk for being overweight than children who ate less ready-to eat cereal. Children who ate more ready-to-eat cereal with milk also had better nutrient intake profiles including lower fat and cholesterol intake but greater intake of vitamins A, B-6, thiamin, riboflavin, niacin, folate, calcium, iron, and zinc.

In children ages 2-5, a diet rich in calcium and dairy foods was associated with lower body fat than diets with lower calcium and dairy food intakes.

Where can I get more information?

National Dairy Council www.nationaldairycouncil.org

Obesity Research www.obesityresearch.org

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Women’s Health Screenings

Women’s Health Screenings By: Hospital Corpsman Seaman Wilcox USNH Yokosuka Family Practice

Women’s Health Women’s health is important to us in the hospital, which is why it is stressed so often. Many women today come to a clinic or hospital with little understanding of what is being done or why it is being tested. We also have many patients that come in with misinformation, so here is our way of shedding some light on the subject.

After the age of 21, women should start getting a pap smear test. According to WebMD, “The Pap test is done during a pelvic exam. A provider uses a device called a speculum to widen the opening of the vagina so that the cervix and vagina can be examined. A plastic spatula and small brush are used to collect cells from the cervix….” This test is used to test for cervical cancer. Women between 21 and 29 should get a pap smear every 3 years and women between 30 and 65 should get a pap smear along with an HPV test preferably every 5 years or a pap smear alone every 3 years as an alternative. In cases where results come back abnormal, the provider will discuss a different set of guidelines and 4 follow-up tests.

At age 30, women should also start

having breast exams. It is important to mention any lumps, bumps, pain, or discharge. These are our first steps in catching breast cancer.

At age 40, women should also start to get mammograms. A mammogram is an Xray image of your breast used to screen for breast cancer. Mammograms play a key role in early breast cancer detection and help decrease breast cancer deaths.

As you can tell, each patient’s health is important to us in USNH Yokosuka Family Practice, and we hope you found this information helpful because we are here to serve with care.

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Domestic Violence Prevention Domestic Violence Awareness By: Mark Karris,MA, MDiv Domestic Abuse Victim Advocate Fleet and Family Support Center Yokosuka October is Domestic Violence Awareness month. During this month government organizations, churches, schools and communities commemorate Domestic Violence Awareness month through a variety of events and activities.

Domestic violence cuts across all age groups and social classes. It happens to Sailors as well as spouses; to men as well as women.

Domestic violence goes beyond physical abuse. It includes emotional abuse such as threats, isolation, extreme jealousy and humiliation. Domestic violence also includes sexual abuse.

Whenever an adult is placed in physical danger or controlled by threat or use of physical force by their spouse or intimate partner, she or he has been abused. The risk for abuse is greatest when victims are separated from supportive networks.

The theme this year is "Our HONOR, our COURAGE, and our COMMITMENT will make a difference!" Together we are ONE VOICE against domestic violence!

Domestic Violence Hotline: DSN: 243-7878 Off-Base: 046-816-7878

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Domestic Violence Prevention Domestic Violence Awareness By: Mark Karris,MA, MDiv Domestic Abuse Victim Advocate Fleet and Family Support Center Yokosuka Workshop Description: The Fleet and Family Support Center is sponsoring “The Science of Love” a workshop that is designed to strengthen couple relationships and promote overall resilience for sailors and their dependents. This workshop is valuable for single sailors who want to be proactive in educating themselves about healthy relationships.

“The Science of Love” is informed by cutting-edge research, neuroscience and Emotionally Focused Therapy (EFT), which is an empirically supported and evidence-based model of relational therapy. The Science of Love will incorporate: engaging and relevant instruction, humorous video clips, real-life examples, group discussion and informative handouts to educate, inspire and equip those who are seeking closer bonds and connections with those they love.

The workshop is led by Mark Karris, a frequent couple workshop presenter, licensed Marriage and Family Therapist and FAP Victim Advocate.

To Register, Contact Mark Karris: Mark.Karris@fe.navy.mil 6

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HP@med.navy.mil

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Meet The Staff

From left to right: Ms. Rebecca Vetrano (Health Tech.), HN Mario Camacho ( Health Tech.), HN Shaquille Hill (Health Tech.), HM3 Brandon Fisher (Health Tech.), HM1 Michael Abrajano ( LPO), Ms. Mary Cobb (Secretary)