Balance June 2016

June 2016 In This Issue Prioritize Your Health—Men’s Health Get Moving - NMCPHC Nutrition: A Healthy Mind and Body Water Safety Nutrition Classes Tobacco Cessation-Class Schedule Health Promotion Calendar Health Promotion Services Meet the Staff

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Prioritize Your Health

Men’s Health Inside and Out By: LCDR James Masterson, M.D.

Testosterone is not a critical hormone, but supplementation, when indicated, will improve symptoms. If you are feeling tired, have low libido, or have trouble losing weight, ask your doctor to check your testosterone. It’s a simple blood draw that should be done between 7 and 11 AM. We can help you if you do have low testosterone.

USNH Yokosuka - Head of Urology

Blood in your urine. If you see blood in your urine, you should see your doctor. This can be caused by infections or kidney stones, but sometimes, cancer. Bladder cancer and kidney cancer are almost never painful, but they can cause occasional bleeding. A CT scan and cystoscopy is generally performed to ensure no cancer present. There’s only a 16% chance of finding cancer, but why take the risk. See a doctor.

June is recognized in the United States as men’s health month. As the Yokosuka Naval Hospital urologist, this gives me an opportunity to pass information regarding men’s health issues. Even though this article is written about men’s health, everybody should read it. Often a medical concern of my male patients is initially brought to the physician by a wife, mother, or girlfriend.

Testicular masses. The testicles should never have a misshapen form or nodule that feels as if it is part of the testicle. Testicular cancer is the most common cancer in young men and usually does not cause pain.

The longer a man lets the testicular cancer grow, the more likely it is to seed cancer cells throughout the body, and make a cure more difficult. If you feel a nodule that is part of the testicle, you should be seen by a doctor quickly.

Sometimes the tissue around the testicles will have nodules, and these are usually benign, and feel as if they are separate from the testicle. An example would be a spermatocele or varicocele. If you or your doctor are not sure if the mass is part of the testicle, an ultrasound is performed to determine if we need to be concerned about cancer.

Low testosterone. This is not that common in young men, but I have seen many young men with low testosterone. They usually have low energy levels, low libido, and may have trouble losing weight. I have 2 men initially diagnosed with occasionally seen depression or an inability to focus, only to discover they have low testosterone.

Erectile dysfunction. This is more common than you realize and can cause discord in relationships. Just realize that in a multinational study of 27,000 men, 8% of men between the ages of 20 and 30 had some form of erectile dysfunction. The men that are older have no difficulty asking me for medications to help with erections in the bedroom.

It’s the men in their 30’s and 40’s that see me for an unrelated issue, but they really want to ask about erectile function medications. Don’t be shy, ask away. Also, erectile dysfunction can be an early sign of upcoming heart disease. Erectile dysfunction should cause you to examine whether you should stop smoking or exercising more.

Prostate cancer screening. This is a difficult issue. Prostate cancer is the most common cancer in men. It is also the number two cancer killer of men after lung cancer. More men die of prostate cancer then colon cancer. The trouble with screening is that not all prostate cancer is aggressive and can actually just be closely watched or even ignored. Several years ago, we would treat all prostate cancers. What we’ve realized since then is that we should treat only the more aggressive prostate cancer in men that have at least a 10-15 year life-expectancy.

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Staying Fit

Nutrition: A Healthy Mind & Body

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Fueling for Exercise without the Sabotage Planning on a quick workout before you head into work or how about fitting the gym in before you head home? No matter what time you decide to workout good nutrition can help keep you fueled during your exercise. However, Christine Rosenbloom, Phd, RDN, CSSD explains that exercise may burn less calories than one thinks. For example , you might burn about 100 calories for every mile you walk or run. But the average energy bar provides about 250 calories, so it is easy to overdo it when you think you are just preparing for your workout. Here are her tips for fueling for your workout without sabotaging the calorie-burning effort of exercise: The Morning Workout. A low-intensity morning workout — such as a walk, bike ride, yoga or round of golf — requires very little fuel.

Concentrate on hydration and a small carbohydrate-rich snack, possibly 16 ounces of water and a mini-bagel or a 100-calorie granola bar. That will give you enough energy to compensate for an overnight fast without loading up on calories. After your workout, eat a smart breakfast of quality carbohydrates and protein. This can be a hard-cooked egg, a slice of whole-grain toast and 100-percent fruit juice, or oatmeal with berries and fat-free milk.

In the Evening. If you exercise after work, plan to eat lunch 3 to 4 hours before your workout. Good choices include a grilled chicken salad, a grilled cheese sandwich with a cup of tomato soup, or a turkey sub with baked chips. A healthy lunch will provide enough calories to sustain a late afternoon workout, but give yourself a little energy boost 15 to 30 minutes before your workout by eating a banana, orange slices or a handful of grapes.

Refueling. After a workout, rehydrate with water. If you are heading home and eating dinner within a couple of hours, there is no need for a post-workout snack. If your meal will be delayed, then recover with 6 to 8 ounces of fat-free chocolate milk, 6 ounces of low-fat Greek yogurt, or a stick of string cheese with a few whole-grain crackers.

Try not to fall into the cycle of skipping breakfast, eating a light lunch and, then, exercising after work with little fuel on board. With this scenario, you are more likely to overeat after your workout because you are so hungry from not eating enough during the day.

Another mental trap is rewarding a good workout with high-calorie or fatty foods. Rewarding your workout with food and highcalorie fluids will undo your efforts in the gym; instead, treat yourself to a new pair of sneakers for a job well done.

Chris Rosenbloom, PhD, RD, CSSD, is the sports dietitian for Georgia State University athletics.

4 For more information about nutrition and sports pleas visit: http://www.eatright.org Nutrition For A Healthy Mind & Body

BY: ENS Moffitt, RDN, MSC, USN USNH Yokosuka Dietitian

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Prioritize Your Health

Water Safety By: American Red Cross Take Steps to Stay Safe Around Water Swimming is the most popular summer activity. The best thing you can do to help your family stay safe is to enroll in age-appropriate swim lessons. Contact the Training Support Center at 1-800-RED-CROSS or support@redcrosstraining.org.

Follow these safety tips whenever you are in, on or around water.

Make Water Safety Your Priority · Swim in designated areas supervised by lifeguards. · Always swim with a buddy; do not allow anyone to swim alone. Even at a public pool or a lifeguarded beach, use the buddy system! · Ensure that everyone in the family learns to swim well. Enroll in age-appropriate Red Cross water orientation and Learn-to-Swim courses. · Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water. · Have young children or inexperienced swimmers wear U.S. Coast Guard-approved life jackets around water, but do not rely on life jackets alone. · Establish rules for your family and enforce them without fail. For example, set limits based on each person’s ability, do not let anyone play around drains and suction fittings, and do not allow swimmers to hyperventilate before swimming under water or have breath-holding contests. · Even if you do not plan on swimming, be cautious around natural bodies of water including ocean shoreline, rivers and lakes. Cold temperatures, currents and underwater hazards can make a fall into these bodies of water dangerous. · If you go boating, wear a life jacket! Most boating fatalities occur from drowning. · Avoid alcohol use. Alcohol impairs judgment, balance and coordination; affects swimming and diving skills; and reduces the body’s ability to stay warm.

Prevent Unsupervised Access to the Water · Install and use barriers around your home pool or hot tub. Safety covers and pool alarms should be added as additional layers of protection. · Ensure that pool barriers enclose the entire pool area, are at least 4-feet high with gates that are self-closing, self-latching and open outward, and away from the pool. The latch should be high enough to be out of a small child’s reach. · If you have an above-ground or inflatable pool, remove access ladders and secure the safety cover whenever the pool is not in use. · Remove any structures that provide access to the pool, such as outdoor furniture, climbable trees, decorative walls and playground equipment. · Keep toys that are not in use away from the pool and out of sight. Toys can attract young children to the pool.

Maintain Constant Supervision · Actively supervise kids whenever around the water—even if lifeguards are present. Do not just drop your kids off at the public pool or leave them at the beach— designate a responsible adult to supervise. · Always stay within arm’s reach of young children and avoid distractions when supervising children around water.

5 Know What to Do in an Emergency. If a child is missing, check the water first. Seconds count in preventing death or disability. · Know how and when to call 9-1-1 or the local emergency number. · If you own a home pool or hot tub, have appropriate equipment, such as reaching or throwing equipment, a cell phone, life jackets and a first aid kit. · Enroll in Red Cross home pool safety, water safety, first aid and CPR/AED courses to learn how to prevent and respond to emergencies.

Nutrition Class Schedule

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When: January 16, 2016 (Friday) Testicular Cancer Prostate and Testicular Cancer Location of Classes: BY: LCDR Elizabeth Gloor, NP-C Testicular cancer, though rare, is the most common cancer in men aged 15-34 USNH, Yokosuka Command Auditorium years.

Caucasian men are four times more likely than African American men to have USNH Yokosuka Family Practice

testicular cancer. It can usually be cured, even in late stages of the disease. There is no standard or routine screening test for testicular cancer. Most often, testicular cancer is first found my men themselves, either by chance or during self-exam. If a lump is found in the testicle by the patient or during a routine physical exam, tests may be done to check for cancer. To learn more, visit http://www.cancer.org/cancer/testicularcancer/

Basic Nutrition Class Time: 09:00 – 10:00am Diabetes Nutrition Class Time: 10:30 – 11:30am

Prostate Cancer

Prostate cancer is one of the most common cancers in American men, and in most men, it grows very slowly. Age, race, diet, family history – even a sedentary lifestyle – may all play a part in contributing to your prostate cancer risks. To learn more, visit http://www.cancer.org/cancer/prostatecancer/ Most prostate cancers are first found during screening with a prostate-specific antigen (PSA) blood test and/or a digital rectal exam (DRE). In 2013, the American Urological Association (AUA) published a new guideline on prostate-specific antigen (PSA) screening: Routine PSA screening is not recommended in men under 40 years. Routine PSA screening is not recommended in men between the ages of 40-54. *For men younger than 55 years at higher risk (i.e. positive family history or African American race), decisions regarding prostate cancer screening should be individualized.

For men ages 55-69 years, the decision to undergo PSA screening involves weighing the benefits of preventing prostate cancer against the known potential harms associated with screening and treatment. The greatest benefit of screening appears to be in men ages 55-69 years. A routine screening interval of two years or more may be preferred over annual screening in those men who have participated in6 shared decision-making and decided on screening.

Routine PSA screening is not recommended in men age 70+ years or any man with less than a 10-15 year life expectancy.

DCS Link:

https://conference.apps.mil/webconf/3a3f3c381cf86884cc472fb1e3190545

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For your convenience patients can access DCS link from home or work center.

For seat reservation and/or instructions on how to access DCS link please contact 243-7128. Thank you.

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Meet The Staff

From left to right: HN Shaquille Hill (Health Tech.), LT Daniel Crouch ( Director Of Health Promotion), HM3 Prince Delyons (Health Tech.), HM1 Danny Brown (LPO), HN Mario Camacho ( Health Tech.), Mrs. Mary Cobb (Secretary)