Southern Illinois Health & Life: Fall 2011 by Wainscot Media

FALL 2011

T H E G O O D L I V I N G M A G A Z I N E F R O M S O U T H E R N I L L I N O I S H E A LT H C A R E

is your child

too sick

for school? PAGING DR. ROBOT LET YOUR ANCESTORS KEEP YOU HEALTHY SPEEDY CARE WITHOUT AN E.R. VACATIONS FOR 3 SPECIAL PASSIONS

5 WAYS TO PROTECT YOUR HEART COVER.SIL.311.REV2.indd 4

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Family

When you have your baby at Memorial Hospital of Carbondaleâ&#x20AC;&#x2122;s Birthing Center, youâ&#x20AC;&#x2122;ll become so connected to our staff, they become like family.

Find a Physician Near You

The Memorial Hospital OB nurses are devoted to you and your baby. Most of them are mothers, too, so they know what you are going through. Their expertise in both medical and emotional needs is why more doctors trust them. Loving what they do is what adds that priceless experience to your special day.

866-744-2468

One more reason Memorial Hospital of Carbondale is the place to have a baby.

www.sih.net

Physicians providing services at and admitting patients to Memorial Hospital of Carbondale are not employees of the hospital. Physicians exercise their own independent judgment regarding medical care and treatment and the hospital is not responsible for their actions.

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Planning for your special moment? We welcome your family to ours.

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CONTENTS

FEATURES 6

C L I N I C A L U P D AT E Dr. Robot? Your next procedure

could be done with a technology more dexterous than the human hand.

H E A LT H Y L I V I N G Great health from A to Z

26 tips to get you on your way to feeling better, living longer and being more wellness-savv y

C L I N I C A L U P D AT E 10 years of heart SIH celebrates a decade of superb cardiac care

LIFESTYLE ISSUES How healthy is your sleep? Take this quiz to find your ‘slumber number’—then fix what ails your sleep routine.

ESCAPES Trips for 3 tastes For ever y

passion there’s a destination. Here’s a tempting trio.

DEPARTMENTS 2 WELCOME LETTER

BETTER CARE Take your medicine—right

question parents often face

CARE FOR KIDS Protect your young athlete 6 tips to safeguard children who play sports

CARDIAC CARE 5 secret weapons for heart health Studies suggest simple (but not

Seven ways to avoid mistakes

obvious) ways to help keep your ticker strong.

health with a medical family tree.

A golf tournament, a wine-filled evening and a motorcycle run—all for a good cause.

area, an ear, nose and throat specialist brings a world of expertise.

Illinois Healthcare Cancer Institute honors 2011’s Sur vivor of the Year.

BETTER CARE Lifesaving clues from the past Protect your future

F O U N D AT I O N F O C U S Recent events to remember

FLASH PHYSICIAN PROFILE Well-traveled doctor New to the Cancer star survivors Southern

SMART MEDICINE CARE when you need it

GLORIOUS FOOD Going with the grain Seven distinctive

If your doctor is unavailable, PromptCare types of rice promise to give your side dishes can treat you right away. extra kick.

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CARE FOR KIDS Is your child too sick for school? 5 guidelines for answering a

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welcome letter

noting a milestone In this issue of Southern Illinois Health & Life, Southern Illinois Healthcare celebrates a significant milestone in our effort to provide superior care to our patients: “10 Years of Heart.” This phrase conjures up many images for the thousands of patients whose lives have been saved by our cardiothoracic surgeons, cardiologists, nurses and staff over the last decade. For

the good living magazine from southern illinois healthcare

SIH STAFF president and chief executive officer rex p. budde

corporate director of marketing and communication cheryl benn

communications coordinator

our organization, the passion and commitment from these indi-

rosslind rice

viduals across our system—Herrin Hospital, Memorial Hospital

Southern Illinois Healthcare 1239 East Main Carbondale, IL 62901 618.457.5200

of Carbondale and St. Joseph Memorial Hospital in Murphysboro—have garnered national accolades and honors, putting us on the same playing field as cardiovascular programs in large metropolitan areas. Read about “10 Years of Heart” on page 18.

SIH Call Center Physician referrals, information on classes and hospital services: Monday–Friday, 8 a.m. to 4:30 p.m. 1.866.SIH.2468 (1.866.744.2468)

You’ll also learn more about a recent innovation at Memorial Hospital of Carbondale: the latest in robotic surgery. The da Vinci® surgical system (page 6) allows physicians to perform minimally invasive procedures that result in reduced pain and blood loss, minimal complications and reduced recovery time. I’m also pleased to introduce the well-traveled Dr. Paul Schalch, an ear, nose and throat specialist, to southern Illinois (page 5). At the heart of each of these (and our many other) articles

WAINSCOT STAFF editor in chief rita guarna

senior editor timothy kelley

art eileen crabill patrice horvath

is our commitment to provide you, our friends and neighbors, with the highest-caliber healthcare possible. It’s an honor and a privilege to serve you. As always, if you have any questions or concerns, or suggestions on how we could do things better, please contact me directly. I am always happy to hear from you.

Sincerely,

Rex P. Budde

Southern Illinois Health & Life is published by Wainscot Media, 110 Summit Avenue, Montvale, NJ 07645, in association with Southern Illinois Healthcare. This is Volume 3, Issue 3. © 2011 by Southern Illinois Healthcare. All rights reserved. Material contained herein is intended for informational purposes only. If you have medical concerns, seek the guidance of a healthcare professional.

President and Chief Executive Officer Southern Illinois Healthcare Carbondale, Illinois Memorial Hospital of Carbondale St. Joseph Memorial Hospital Herrin Hospital Center for Medical Arts Miners Memorial Health Center SIH Cancer Institute

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better care

take your medicine–

RIGHT

Mistakes are e asier than you think. Here are se ven ways to avoid them Take one teaspoon of cough syrup three times daily. Easy, right? Not always, says John Chaney, registered pharmacist and director of pharmacy at Herrin Hospital. “The consequences of taking medicine incorrectly can be very serious,” he says. And the problem is common even among educated patients. The Institute for Safe Medication Practices estimates that 50 percent of all patients take the wrong medicines in the wrong doses at the wrong times in the wrong ways—a fact Chaney says results in 125,000 deaths per year. Medications can be swallowed, chewed, sipped, injected or applied to the skin. They come in different dosages, shapes, formats and flavors. And in many cases, they must be taken not just at certain intervals, but also under specified conditions, such as with meals or on an empty stomach. Especially if you’re taking several different ones, it’s easy to slip up. To get the best performance out of your medications, Chaney offers seven suggestions:

Finish your prescription.

Be precise.

Don’t use others’ medicines.

Follow the dosing schedule. If you miss a dose,

Just because you feel better after three days doesn’t mean it’s time to stop taking your medicine. If you don’t complete your entire prescription, your ailment could flare up again.

Use a medicine cup or dropper to measure liquids, not a kitchen spoon. Don’t crush or halve tablets unless your physician or pharmacist says it’s O.K.

You know this one, of course, but—really! A drug that’s just right for Aunt Hilda may trigger dangerous side effects or allergic reactions in you.

don’t double up the next day. Taking two hypertension pills at once, for example, could lower your blood pressure dangerously. If frequent dosing—several times a day, for example—is a problem, ask your physician if there’s a similar medication you could take just once or twice daily. Buy pill containers that will hold a week’s supply in compartments labeled for each day. Keep a daily checklist to keep track of the medications you need to take. Set an alarm to remind you when it’s time.

Don’t skimp because of cost. If expense is

Be scrupulous when giving medicine to children. Don’t administer adult products or any

Consult your pharmacist. He or she is an excel-

an obstacle, ask your doctor if there is a generic version of the medication or a more inexpensive alternative you could take instead. Skipping dosages to save money can compromise your health.

over-the-counter medication to a child without asking the pediatrician beforehand. Check the concentration of medicines for children; if you need to give a teaspoonful, don’t reach for the concentrated infant drops by mistake.

lent resource for any questions you have about your medications, its dosing schedule and any special instructions about taking it.

Ask your doctor… When your physician prescribes a medication, be prepared with questions like these: • “How much do I take?” • “How do I take it?” • “How often do I take it?” • “Could I be allergic to it?” • “What side effects are possible?” • “ W hat interactions with other medications might occur?” Also, make sure your physician has an up-to-date list of all the drugs you are taking—including herbals and over-thecounter preparations—in your medical file. southern illinois health & Life

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better care

lifesaving clues

from the past PROTECT YOUR FUTURE HE ALTH WITH A MEDICAL FAMILY TREE SCIENTISTS ARE LEARNING MORE each day about the role heredity plays in our health. Doctors put such knowledge to work whenever they take a health history, a routine part of a physical exam. They may ask about family members’ experiences with cancer, heart disease and other illnesses to help appraise your medical risks. You can help your doctor treat you more effectively by finding out all you can about your family’s medical history. “Many conditions have a genetic predisposition, so knowing your family history is important,” says Brian Harrison, M.D., a family practice physician at Benton Community Health. “Family history can also help your physician to choose medication. For some diseases, Brian if a particular medication works for a family Harrison, M.D. member, it may work for you as well. A medical family tree is a good way to keep track if it’s well documented and the right questions are asked. It’s easy to get started on your medical family tree. Take a blank sheet of paper and draw a circle for your mother and a square for your father, with a line between them. From that line downward, draw lines projecting to you and your siblings—squares for males, circles for

females. Enter ages and other data (see “What to Include,” below) with abbreviations you’ll be able to decipher later. Then draw lines upward from your parents to their parents and record key facts about them, and add other family members. To gather data, do some detective work. Ask relatives about their health experience and that of the forebears they recall—a family reunion is ideal for your research. Explain your purpose, and be sensitive to family members’ privacy concerns. But you may be surprised at how many people now understand that even conditions like depression and alcoholism are medical issues that have an important genetic component. To protect your health for tomorrow, begin your medical family tree today.

What to include If possible, for every relative your medical family tree should show: • gender • age or age at death • national or ethnic background • m ajor health conditions (including obesity), especially diseases that caused death • key lifestyle facts such as “heavy smoker” • any birth defects

Finding facts

in state records Illinois state death certificates may help you locate “cause of death” information for deceased family members. Visit idph.state.il.us to get started. Here you’ll find the paperwork you need to fill out in order to obtain a copy of the record. The standard fee for a certified copy is $17.

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PHYSICIAN PROFILE

well-traveled

NEW TO THE ARE A, AN E AR, NOSE AND THROAT SPECIALIST BRINGS A WORLD OF E XPERTISE

WHO BETTER THAN PAUL SCHALCH, M.D., TO OBSERVE the special health problems of southern Illinois? He’s not only a walking encyclopedia of otolaryngology—ear, nose and throat (ENT) medicine. He’s also something of a one-man world atlas. “I’ve got a little bit of everything going on,” he says, noting that he’s the product of a Swiss father and a Mexican mother. “I cherish my international background.” The Mexico City native has also studied in Mexico, the United States, Switzerland and Israel, and he’s fluent in English, Spanish and German. Dr. Schalch (rhymes with “chalk”), is certified as a diplomate of the American Board of Otolaryngology. He arrived in mid-May to become the otolaryngologist at the Center for Medical Arts in Carbondale, where he’s now seeing 50 to 70 patients a week—children as well as adults. “We had a list of patients waiting to see us even before I started,” he reports. So what has he noticed about Illinois ears, noses and throats? That nose- and sinus-related problems are what he sees most often here, he says. “I think it’s the climate,” he says. “We’re close to nature and very near the juncture of the Ohio and Mississippi rivers. There’s a high index of humidity. I think all those factors create the perfect scenario for lots of allergies and sinus-related problems.” Clearly, when ENT problems develop, Dr. Schalch is the man to see. He manages patients with the help of Jill Absher, a physician assistant with extensive ENT experience, and a team of two nurses. “It’s a very friendly practice,” says the world-traveled doctor. “We communicate very closely and work together to help our

doctor

patients in the best way possible.” Like all physicians, Dr. Schalch is frequently asked for advice, and doesn’t mind sharing two of the bits of advice he gives most frequently. One is about ears. “A lot of people believe that they have to ‘clean’ their ears,” he says. “They refer to cerumen, or earwax, as ‘dirt’ that needs to be cleaned out of the ear canal—but it shouldn’t be.” The earwax is a protective feature of the ear canal, he explains; trying to remove it can cause problems such as impaction and may damage the ear canal’s delicate skin. “We try to encourage people to let the ear clean itself,” he says. “It has its own mechanism to get that earwax out.” His other frequent counsel? “Get a full head and neck examination at some point as part of your routine health maintenance,” he says. “People go to the doctor to have their hearts and lungs checked, but we all also need a screening head-and-neck examination to identify problems that may not be obvious or to anticipate situations that are likely to develop. In either scenario, there may be things we can do to help.” When he isn’t busy building his practice, Dr. Schalch is working on his new Carbondale home and trying to keep up with two sons under age 3—Max and Lucas. His wife, Regina Trevino, just finished a stint as an economics professor at Loyola University in Chicago and is establishing ties with Southern Illinois University. The couple is settling happily into the community, which they admired from the time of their initial visit. “We really liked the environment, the area and the people, who were very nice and welcoming to us,” Dr. Schalch says. “It just seemed like the right place, not just for me, but for my family as well.” And when it comes to places, he’s a man who knows. SOUTHERN ILLINOIS HEALTH & LIFE

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clinical update

Doctor Robot?

Your next procedure could be done with a technology more dexterous than the human hand

here a surgeon oper ates the manual controls on the da vinci ÂŽ surgical system, which for many procedures makes possible bet ter visualiz ation â&#x20AC;&#x201D; and quicker recovery for the patient.

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“The da Vinci® has a fast learning curve, and we expect that within the next six months, we will not have to refer any of our gynecological patients out for robotic procedures.” — Francis H. Tsung, M.D.

MemORIAL Hospital of Carbondale has always been a leader in surgical care. Now state-of-theart robotic technology is enabling physicians to perform minimally invasive surgeries with greater dexterity, visualization and precision. Memorial Hospital is one of the first healthcare facilities in southern Illinois to acquire the da Vinci® surgical system. Featuring four spider-like “arms” and a high-definition 3-D vision system, it’s controlled by a surgeon who sits in an ergonomically designed console just feet away from the patient and moves hand controls resembling video-game joysticks. Like other minimally invasive surgeries, robot-assisted surgeries reduce pain and blood loss, minimize complications, lessen the risk of infection and reduce recovery time. But they differ in that they allow doctors to perform more complex procedures that used to be treated with open surgery. The hospital is currently using the da Vinci system primarily for gynecological procedures, including total benign vaginal hysterectomy (removal of a noncancerous uterus usually due to heavy bleeding), myomectomy (removal of uterine fibroids), diagnostic procedures, female sterilization, ovarian cyst removal and procedures to enhance fertility, such as the treatment of blocked fallopian tubes and pelvic adhesions caused by rogue endometrial tissue. In January, doctors performed Southern Illinois Healthcare’s first robot-assisted surgery cases. Carterville resident Lisa Barnett, a registered nurse at Herrin Hospital, was the first candidate. The 36-year-old Barnett had been suffering from heavy menstrual bleeding and chronic pain in her lower abdomen and pelvic area for the past several years. Gynecologist Sylvia Garwin, M.D., had tried to alleviate Barnett’s discomfort with medication, but the pain continued and interfered with her quality of

Top: Amanda Mulch, M.D., and Fr ancis H. Tsung, M.D. Above: Gynecologist Sylvia Garwin, M.D., (center) and her colle agues on the Memorial Hospital of Carbondale da Vinci surgical te am employ a system with high-definition magnification that makes possible more precise suturing — and in many cases a quicker recovery.

life. A pelvic ultrasound test revealed that Barnett’s left ovary was tucked behind her uterus, and perhaps adhered there. “Lisa was an ideal candidate for a robot-assisted procedure because even though the ultrasound visualized her pelvic organs, it couldn’t clearly show us what was causing her pain,” says Dr. Garwin. “The da Vinci allowed us to perform the surgery as a minimally invasive procedure instead of having to use a traditional operation with a large pelvic incision.” Using the robotic system, doctors position the “arms” inside onecentimeter-sized keyhole ports. The da Vinci’s EndoWrist® feature

continued

for more information

To find out more about da Vinci® robot-assisted surgeries, call the SIH Call Center at 866.744.2468 or visit sih.net.

southern illinois health & Life

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clinical update at the end of each arm enables doctors to carefully move around inside the abdominal and pelvic areas in ways that a human wrist could not. They also use tiny pincers attached to the end of the robot’s arms to move and snip tissue. The robot’s superb high-definition magnification—10 times what normal eyes can see—helped Dr. Garwin determine that Barnett’s ovary was not adhering to the back of her uterus, but rather free-floating. It also revealed a small cyst on Barnett’s right ovary and an inflamed fallopian tube. “Lisa had a lot of adhesions due to endometriosis, and the robot allowed me to see the area clearly and then move around the adhesions more fluently than I could have done using my own hands and traditional instruments,” says Dr. Garwin. “The robot gives us the added bonus of more precise suturing and better hand control without the risk of hand tremors.” Dr. Garwin then removed the inflamed right fallopian tube but was able to leave her ovaries and uterus intact. Once the operation was over, the doctor used a surgical adhesive to close the ports. Barnett was able to go home later that day. “Since then I’ve been pain-free,” says Barnett. “I had no side effects.” Despite the traditional six-week post-op recovery period that is common with more traditional methods, Barnett was able to return to work a week later.

Other specialties: Urologists, cardiac surgeons, thoracic surgeons, general surgeons, otolaryngologists and other physicians at Memorial Hospital of Carbondale are expected to begin using the da Vinci later this year after they complete necessary training.

On the horizon: What’s next for robotic surgery at Memorial Hospital of Carbondale While the hospital already uses the da Vinci ® robotic surgical system to treat almost all gynecological conditions (see main article), it soon will be used to perform sacrocolpopexy, a treatment for pelvic organ prolapse using a mesh “sling” to anchor the organ to the patient’s pelvic wall. And nearly all of the surgeries for benign hysterectomies will be performed by robots this year. “The da Vinci ® has a fast learning curve, and we expect that within the next six months, we will not have to refer any of our gynecological patients out for robotic procedures,” says Francis H. Tsung, M.D., an Ob/Gyn at Memorial Hospital who performs robotic gynecologic surgery. “Robotic sacrocolpopexy is the last piece of the puzzle, which we’ll begin performing in the fall.” Joella Gossett, a patient of Dr. Tsung’s, suf fered for years from heav y vaginal bleeding, complicated by cer vical dysplasia, a precancerous condition on the sur face of her cer vix. A homemaker with three children, Gossett struggled with intense fatigue ever y month during her menstrual period to keep up with her active 2-year-old son, Cannon. She chose to stay at home rather than face bleeding “accidents” while out. “All I wanted to do was lie on the couch, but that was impossible with a young boy,” she says with a laugh. After discussing several treatment options with Dr. Tsung, Gossett, 42, chose to undergo a robotic hysterectomy in April 2011. During the procedure, Dr. Tsung and his partner, Amanda Mulch, M.D., removed Gossett’s uterus, ovaries, and fallopian tubes. After an overnight stay in Memorial Hospital, she returned home. “I have had three cesarean sections and laparoscopic surgery but this was by far the easiest and least painful of all of them,” says Gossett. In fact, says the DuQuoin resident, she felt so good after the surgery that she joell a Gosset t had to be careful not to overextend herself felt bet ter physically during the first two weeks after so soon af ter her proceher surgery, the typical recuperation period dure , she says, for a robotic hysterectomy. that her big “Having the surgery enabled me to challenge was following her enjoy a busy summer, filled with swimming, doctor’s yard work, and many outdoor activities orders to take with my children and husband, Rich,” says it e asy for a while . Gossett. “Four months after the hysterectomy, I feel wonderful.”

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smart medicine

care

If your doctor is unavail able, PromptCare can tre at you right away

when you need it Does your child have an earache that has kept her up all night? Or are you suffering from a painful bug bite, a urinary tract infection, a cold or the flu? You might see your regular primary care physician for problems like these. But if that’s not possible—say, if an appointment isn’t available—and you want help right away, there’s another option. It’s PromptCare, housed in the Center for Medical Arts in Carbondale. The center is headed by Clay Travis, M.D., who explains: “You don’t have to be a patient of CMA to use it.” As long as the center takes your insurance, he says—and it accepts all major plans—you should feel free to walk right in. “We manage simple acute illness,” adds Dr. Travis. “If your problem carries a risk of loss of life or limb, then the emergency room is a much better place to be.” Chest pain, shortness of breath, stroke and major injuries are best managed by physicians in an E.R. because they’re specially trained in emergency care, with the equipment and medical treatments readily available to back them up. But there are many other medical circumstances where the danger isn’t grave but the need is still immediate. That’s where PromptCare comes in. The center is staffed by a team of four providers, with two on duty at any given time. Extended hours are another benefit, with care available seven days a week. Hours are 8 a.m. to 7 p.m. Monday through Saturday, and 12 p.m. to 4 p.m. on Sunday.

In the course of a typical day, Dr. Travis and his colleagues manage as many as 90 patients. “Autumn is a busy time, because that’s when kids go back to school and start sneezing on each other,” says Robert Herzog, a physician assistant at the center. “The numbers start to tick up then.” With primary care physicians in relatively short supply in many areas, resources such as PromptCare are increasingly valuable. “We offer basic, front-line primary care,” says Herzog, “which comes in handy when your primary care provider is all booked up—or if you don’t have a regular provider.” The center is equipped with X-ray machines and has access to ultrasound and computed tomography (CT) imaging during regular business hours. Dr. Travis and his staff can draw labs, do simple urine tests, test for the flu and streptococcal infection and treat skin complaints, sprains, sore throats, poison ivy, colds and flu, insect bites and other everyday torments. Adults as well as children are treated at the center. “We cover the spectrum,” says Dr. Travis, “from birth throughout the lifespan.”

for more information PromptCare is located at 2601 West Main in Carbondale. No appointments are necessary. To find out more, call 618.549.5361 or visit centerformedicalarts.org.

southern illinois health & Life

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healthy living

great health

AZ from to

Want to feel better, live longer and be more wellness-sav v y? Here are 26 tips to get you on your way!

“A is for apple” begins many kids’ books, while a popular saying credits daily use of this A-fruit with “keeping the doctor away.” But what if all 26 letters climbed aboard the bandwagon of good health? That question inspired Southern Illinois Health & Life to do a bit of research into the latest health findings. The result: the goodhealth alphabet you’ll find on the next few pages.

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ntioxidants:

They battle â&#x20AC;&#x153;free radicalsâ&#x20AC;? that can damage cells. Consider, for instance,the antioxidant curcumin,which helps give the spice turmeric (used in many Indian dishes) its yellow color. Recent research suggests that curcumin has anti-cancer properties and may help prevent fibroids, painful joints and other ills. (Score one for Indian Ayurvedic medicine, which has used turmeric for 4,000 years.) Other antioxidant-rich foods include beans, berries, apples and artichoke hearts. continued

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healthy living

ad breath: Don’t let halitosis—bad breath—

ructose:

Is highfructose corn syrup really worse than other sugars? “So far, research has yielded conflicting results,” says the Mayo Clinic. The problem, many experts say, is that this product is everywhere: The ultra-low cost and ubiquity of high-fructose corn syrup may encourage overconsumption and contribute to obesity. So watch for it on ingredient lists and go easy!

sour your eating, talking and kissing! We all know that onions, garlic, tobacco and bad oral hygiene can cause the problem. But if you already avoid these and still suffer, you should know that medications, infections, gastrointestinal disturbances and even diets can also be the culprit, the American Dental Association reports. If you have halitosis and have had no luck in ditching it yourself, your dentist can help you explore possible causes and find a solution.

ommunity: As our modern lives have grown busier, the number of Americans who say they lack close friends has tripled. A recent analysis of 148 studies involving more than 300,000 people found that those with the strongest social ties tended to live longer. So pick up the phone, send that e-mail or even drop by next door for a visit.

ERD: Think acid reflux and heartburn and you’ve got the gist of gastroesophageal reflux disease (GERD). Most adults have experienced it, but if it becomes excessive or distressing, it’s time to seek help. Left unchecked, chronic GERD can alter the lining of the esophagus and increase cancer risk. Lifestyle changes are the simplest preventive: Keep your weight down, don’t smoke, be sparing with alcohol and spicy foods, and keep clothes and belts comfortably loose.

iabetes: This condition—which hikes the risk

of life-threatening cardiovascular illness—usually begins with insulin resistance, a disorder that prevents the body from fully utilizing the hormone insulin. But progression to diabetes is not inevitable. Weight loss and regular physical activity can help delay, prevent or even reverse diabetes, possibly returning blood glucose levels to normal. In one diabetes prevention program, lifestyle changes such as these reduced the risk of diabetes by 58 percent over three years.

xercise: Not a track

star or a gym rat? Don’t worry—even regular walking can have a positive effect on health. In one study of previously sedentary adults, a 12-week program of walking 10,000 steps daily significantly improved post-exercise heart rate and total cholesterol. It also had a positive effect on fitness and flexibility.

eart:

When a heart stops suddenly, cardiopulmonary resuscitation (CPR) can often start it again. A recent study found that chest compression alone is as effective as compression plus mouthto-mouth resuscitation in reviving patients with suspected cardiac arrest.

NTERNET: Five to 10

percent of Internet users are overly dependent on the medium, researchers have found. With roughly 203 million active Web users in the U.S., that means that at least 10 million people are to some degree “hooked”— thereby risking eyestrain and missing beneficial fresh air, exercise and socializing. Is it time for your family to institute computer-free Sundays?

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umping rope:

Those girls on the playground were onto something. This activity is excellent exerciseâ&#x20AC;&#x201D;good for bone density, aerobic capacity and coordination, it can pack a wallop of health benefits into a few minutes. Jumping rope nonstop for 10 minutes at 120 revolutions per minute, says the Jump Rope Institute, provides the same benefits as playing two sets of singles tennis or jogging for 30 minutes. (Neophytes may wish to begin slowly and build up.)

continued

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healthy living

nees:

A knee is a terrible thing to waste. While it’s beneficial to exercise, remember that if you perform regularly one activity (running, for example) that puts wear and tear on your knees, orthopedic specialists say you should protect them with crosstraining—switch off to biking or swimming some days, for example. It’s also important to choose proper footwear and keep your weight under control, because even a few extra pounds can put dangerous stress on these joints over time.

iver: Drugs can cause trouble here, and we don’t mean just street drugs. A recent study found that acetaminophen (Tylenol) elevated liver enzymes after only 10 days’ use at the maximum dosage (4 grams/ day) in nondrinkers. Participants had no symptoms of liver damage, but the elevated enzymes indicated that their livers had been affected.

usic:Want

to get the most out of your workouts? Load up your iPod! Many of us already know that upbeat tunes make exercise time seem to go faster. But research also indicates that they help improve your performance. One study from the University of Cumbria found that participants who listened to “fast” or “moderately fast” music showed significantly higher intensity in their workouts than those who listened to “slow” tunes or no music at all. Aim for songs of at least 120 beats per minute, such as “Born to Run” by Bruce Springsteen or “Mr. Brightside” by the Killers, both 150 bpm.

utrition:

Getting this right when you’re not home has always been a challenge. Will that diner grilled-cheese sandwich put you over your daily calorie

limit? Now, happily, there are apps—like Lose It!—that put calorie counts and other nutritional facts as close as your cell phone.

besity:

Need extra motivation to help your daughters eat right and stay trim? A recent study found that obese girls as young as 7 and 8 were developing breast tissue—probably because body fat produces hormones. And the additional years of exposure to estrogen and progesterone could increase their lifetime risk of breast cancer.

ets:

Mounting evidence says your furry friends are good for you. A Japanese study found that dog owners were significantly more active than petless folk; other research links having a pet with reduced heart-disease risk. Mental health, too, is affected— a study by the HMO Kaiser Permanente Northwest of 177 people recovering from serious mental illness found that pets helped by providing emotional support and “strengthening their sense of empowerment.”

uitting: You’ve heard it before, but it bears repeating: If you’re still a smoker, kicking the habit is the best thing you can do to avert cancer, emphysema and heart disease and add length and quality to your life. Then there’s the money: Smoking a pack a day burns up at least $2,000 yearly— that’s a nice vacation. Need help? Try the Illinois Tobacco Quitline at 866.QUITYES (866.784.8937) or visit quityes.org.

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elaxation: The Mayo Clinic says

it â&#x20AC;&#x153;decreases the wear and tear on your mind and body from the challenges and hassles of daily life.â&#x20AC;? By truly relaxing, you can slow your heart rate, lower blood pressure, increase blood flow to major muscles, reduce chronic pain, improve concentration and reduce anger. Among the best relaxation techniques is visualization: Picture yourself on a serene beach, imagining the sound of the waves, the scent of sea salt, the warmth of the sun. (No sunscreen needed!) continued

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healthy living

uperstition: Embarrassed that you can’t go to a business meeting without your lucky pen? Don’t be! Now there’s evidence that following such superstitious “musts” really does enhance performance. In a study, activating “good luck” with a special ritual—like crossing your fingers—helped people play golf and unravel anagrams better and enhance performance on memory and motordexterity tests. Researchers speculate that heeding the superstition boosted confidence in the task at hand.

ea:

Evidence suggests that green tea can reduce LDL (“bad”) cholesterol, burn fat, reduce the risk of breast and other cancers and ease depression. But tea needn’t be green to be good for you—a recent Dutch study linked regular black-tea consumption with reduced stroke risk.

ltraviolet light:

Until recently, ultraviolet-B light was considered the major skin-cancer culprit, but we now know that UV-A is also problematic. Both UV-A and UV-B rays can cause serious skin damage, but SPF (sun protection factor) labels on sunscreens refer only to UV-B. Happily, some sunscreens do offer protection against UV-A: Dermatologists now recommend that you look for products that contain such ingredients as ecamsule, titanium dioxide or zinc oxide. Be sure to apply liberally—and often.

itamin D:

It’s not just teeth and bones that use this bodily building block—every tissue has a receptor for it. If you don’t receive an adequate amount of D, your risk of colon, breast and prostate cancers rises, along with blood pressure and the chances of cardiovascular disease or osteoarthritis. Vitamin D is absorbed through the skin from sunlight. But since too much sun can be dangerous, many experts recommend taking a supplement of 1,000 to 2,000 units of vitamin D daily.

ater: We’re about 60 percent water by body weight, but the amount we need to drink daily to stay properly hydrated varies by individual, weather, exertion level—and which expert you ask. “In general, doctors recommend eight or nine cups” for the average healthy adult in a temperate climate, says the Mayo Clinic. And don’t skimp: If your kidneys are healthy, it’s virtually impossible to drink too much water, but one study of 17 distance runners found that even a modest deficit in hydration impaired performance.

-rays:

While the radiation you get in a diagnostic X-ray is usually not a cause for concern, a new study from Seattle’s Fred Hutchinson Cancer Center suggests it’s prudent to limit tests to what’s truly needed. Researchers found that low-dose diagnostic X-rays did slightly increase chromosome damage— specifically, “translocations” (rearrangements of chromosome parts), which can slightly increase cancer risk. When getting a scan (especially for a child) ask if your hospital aims for “ALARA”—levels “as low as reasonably achievable”—in using ionizing radiation.

ouTube: Want to get fit but don’t know where to start? Head to your computer! Visit YouTube and search on your area of interest. There, you’ll find videos on how to properly hold a tennis racket (youtube.com/ watch?v=2aIQcVZX_ A8), how to run with correct form (youtube.com/watch?v=_ UIDErK5ARA), even the ideal method for brushing your teeth (youtube.com/ watch?v=1GXQLnTalcg)!

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zzzâ&#x20AC;&#x2122;s:

Can snoozing keep you thin? Getting enough sleep does help. In one study, people who slept 6 hours a night were 23 percent more likely to be obese than those who slept 7 or more hours. Those with just 5 hours of slumber were 50 percent more apt to be obese; for 4-hours-or-less sleepers the difference was 73 percent. One reason? Hormones. Leptin, which tells your brain to stop eating, declines in people who sleep fewer hours, while the hormone ghrelin, which tells your brain to keep eating, rises as youâ&#x20AC;&#x2122;re awake longer.

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10 HEART Years of

“The staff here is second to none. They do it right and

they do it well. They take pride in these cases because they involve their friends and their neighbors.” —Kenneth Saum, M.D.

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When Gene Palisch had surgery in February 2001, he probably didn’t think of himself as a pioneer. Yet his surgery—the first ever open heart procedure at Memorial Hospital of Carbondale—ushered in a new level of lifesaving care in southern Illinois. In just ten years, cardiac care in the region has gone from a stabilize-and-transport approach to a level of heart care recognized as one of the nation’s best. Since Palisch’s operation, there have been some 2,000 open heart surgeries performed locally. Plus, countless other procedures from heart catherizations to placements of pacemakers, angioplasties and more have been completed, transforming the lives of thousands of area residents and their families.

“We have grown because we based our work on a very solid foundation—we put patient care first,” says Son Le, M.D., an interventional cardiologist with Prairie Cardiovascular. Dr. Le has been a part of the Southern Illinois Healthcare–Prairie Heart Institute collaboration from the near beginning of the program’s inception, and is affectionately known as the “godfather of interventions” at Memorial. “Everything we do is for patient care. We want the best outcome and results for our patients.”

A Team Approach The heart program is about more than just a hospital or even a group of facilities. It is a team effort comprising various entities and thousands of people. Together, Southern Illinois Healthcare, Prairie Cardiovascular, cardiothoracic surgeons, community hospitals and countless healthcare providers work to bring the best in heart care to the region. “I think we have recognized that this program is a vital link to the communities we serve,” explains SIU Health Care cardiothoracic surgeon Ken Saum, M.D. “We know we have to be the best we can and do what it takes to have a successful heart program. No one can do it by themselves.” It’s that level of cooperation that makes the program successful, says one cardiologist. “Our teamwork is the hallmark of our program and it is very important to share the same vision and mission. Without that, patients may not get adequate care,” Prairie interventional cardiologist Raed Al-Dallow, M.D. says. The team buy-in was evident to Tony Capuano, SIH system director of cardiovascular services, when he came to the region two years ago. “I had numerous offers from across the nation—East Coast, Chicago and Texas. I came to Southern Illinois Healthcare because during my two or three days of interviews, everyone

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got it. There were no holes or gaps that I could see; everybody cared and wanted this program to succeed and be an asset to the community. The caliber of the program here is one of the best I’ve ever seen.” Dr. Saum adds it’s the people that make a difference. “The staff here is second to nobody. The staff in the operating room is my right hand and my left hand, as well. I never doubt them. The team starts there. ICU staff, floor staff, EMTs—they are all a very special breed. They do it right and they do it well. They take pride in these cases because they involve their friends and their neighbors.”

Heart program, a rapid-transfer program for the most severe and time-sensitive heart attack victims. The collaborative program involves ten community hospitals, emergency medical technicians and a dedicated Carbondale-based team. The goal is to stabilize and transport the patient from the community hospital to Memorial, where the physician and dedicated team are waiting to treat the patient immediately. In fact, as one of the five fastest programs in the country,

Small Towns, Big Care

“These are patients that potentially will not survive without our program,” says coordinator Pam Shadowens. “Even as a medically underserved area, we’re having good outcomes now because this program is available to the smaller communities.”

It may surprise some people that one of the nation’s best heart programs is found in southern Illinois—a region without a major metropolitan area, and one better known for orchards and scenic byways than ORs and bypasses. The quality of this program, however, is no revelation to the professionals responsible for the achievements. Dr. Al-Dallow says the program, which serves 12 counties, was designed to excel in a rural area. “We’ve customized our program to overcome the geography. We go to each community and serve them right where they are—helping these smaller communities provide a level of cardiac care that they cannot provide on their own. We’re able to network the entire area and give the same level of care.” One example of this outreach includes the Prairie STAT In 2001, Gene Palisch, shown here with wife Cindy, had a successful open heart surgery at Memorial Hospital of Carbondale.

STATHeart is saving lives—nearly 400 in just four years.

“It is a passion for somebody else, for fellow human beings. I don’t think you can find a word to describe it—hero probably doesn’t even cover it, they’re above that.” —RICK RUNGE, STATHEART PATIENT

Neighbors and Friends Cardiologist Marc Shelton, M.D., president of Prairie Cardiovascular, has seen the southern Illinois program blossom into a first-rate establishment. “The quality of heart care available in southern Illinois is equal to the quality available in Springfield,” he explains. “Ten years ago Springfield was the hub for heart care; we now have a hub in Carbondale. The kind of care that is widely available in St. Louis or Chicago is available in southern Illinois.” Being close to home, close to family, neighbors and friends has real benefits, Dr. Saum adds. “It’s much easier to drive five miles to the hospital instead of 180. It used to be that everyone thought you had to go to the big city to get the big operation; but we do it here and we do it just as well,” he says. Palisch is an advocate for staying home for treatment. “We have everything to offer here that they have elsewhere. The most consoling thing we have is that you are home; your friends, your family, are here to support you.” Another advantage is that patients and caregivers build relationships. “The patients know their doctors, and that’s very important,” says Prairie cardiologist Nabil Al-Sharif, M.D. “You’re not a stranger to your patients. I see family members of people I’ve seen before, brothers and sisters of patients. It’s very gratifying.” “We get to know our patients,” adds Jackie Khalil, manager of cardiopulmonary rehabilitation at St. Joseph Memorial Hospital in Murphysboro. “It’s like they become your family. It’s a privilege to go to the grocery store and have somebody thank you for saving their life. You’ve touched them and they remember you for the rest of their lives.”

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Passion of Compassion Southern Illinois’ heart program is successful not because of facilities or technology, although those things make the work more efficient. And while achievements, recognition and accolades are important, what really matters to patients is the care, concern and compassion that set this program apart. “They put their faith in us, they trust us. That’s an incredible responsibility,” Jett Crouse of Memorial Hospital of Carbondale’s catheterization lab says. The gravity is not lost on patients like Rick Runge either. Runge, a Murphysboro resident, suffered a heart attack in March 2010. “I see the dedication,” he says. “I see their calling. I understand that it’s about people. It is a passion for somebody else, for fellow human beings. I don’t think you can find a word to describe it—hero probably doesn’t even cover it, they’re above that. They give everything they have every day to somebody else. Before this program, if I had my heart attack, I would not be sitting here today. I would not have survived the helicopter ride to St. Louis.”

A glance back, a vision for the future Palisch’s surgery in 2001 was just the beginning. “Over the last 10 years, the transformation of the cardiovascular services is so exciting,” adds Prairie cardiologist Cesar Coello, M.D.

“In the end, we’re safer living in southern Illinois because of these changes and I’m very happy to be part of it along with my colleagues. We’re very proud of seeing that this is not just the accomplishment of a few individuals, but is really something that belongs to the whole community.” Yet, there are plans for the heart program which has already done so much for the region and its residents to do more. “I’m excited about the future and the services we’ll be offering. We’re building a hybrid operating room with collaboration between the surgeons, cardiologists and the radiologists all working in one suite,” explains Capuano. “That will provide the best care for the patients. It lends itself to collaboration and communication.” Capuano adds that new procedures and technology, including a da Vinci® surgery robot, and other minimally invasive techniques are already being ushered into use. Additionally, treatment programs for arrhythmias, peripheral vascular disease, stroke and more prevention efforts are planned. “Our goal is to surpass any other region,” Dr. Coello says. 

WINNING PRAISE FROM THE EXPERTS • Prairie STATHeart recognized as one of the 5 fastest in the nation (American Heart Association Spring 2011 meeting, Chicago, IL) • A Thomson Reuters Top 100 Hospital for Cardiovascular Care, Memorial Hospital of Carbondale (2008, 2009) • Blue Center of Distinction for Cardiac Care (Blue Cross Blue Shield) • The region’s first and only accredited chest pain centers at Herrin Hospital & Memorial Hospital of Carbondale • Silver Award from the American College of Cardiology recognizing care and outcomes for heart attack patients at Memorial Hospital of Carbondale • Mission Lifeline Bronze Award from American Heart Association for the Prairie STATHeart program

When Rick Runge had a heart attack in 2010, he says the fact that top-quality care was available in our area saved his life.

• Certification for the Cardiovascular and Pulmonary Rehabilitation of Herrin Hospital and St. Joseph Memorial Hospital by the American Association of Cardiovascular and Pulmonary Rehabilitation

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care for kids primary care doctor: “Children should also stay home if they have a sore throat which is accompanied by swollen glands, fever, headaches or stomachaches.” Kids meeting this description probably aren’t going to get much out of school—and they are likely infectious.

BE MORE LENIENT WITH YOUNGER KIDS.

HEED THE SIGNS. Depending on the circumstances, one

CALL YOUR PEDIATRICIAN. You may not be able to talk

A sick first-grader in tears may trigger a mid-day call from the school nurse, while an older child may tough it out—and should know enough not to sneeze on his or her friends. Also, it’s harder for a high schooler to compensate for a missed day of classwork or extracurricular activities. However, use common sense, says Dr. Hanson, and heed the fever rules for all children regardless of age to determine if they are able to attend school or not.

is your child

too sick for school? 5 guidelines for answering a question parents of ten face

Emily Hanson, D.O.

It’s decision time. Your child must get ready for the morning school bus, but he or she is feeling sick. You’re pretty sure it’s not a serious illness—and you have a busy day planned. Should you keep the child at home? We asked Emily Hanson, D.O., a family medicine specialist at the Medical Arts Clinic in Murphysboro for help. These five tips can help you make the call:

KEEP A CHILD WITH A FEVER HOME. If your

child has been running a temperature greater than 100.5 degrees Fahrenheit, he or she should stay home until fever-free for 24 hours, without any fever reducing medications such as Tylenol or ibuprofen, says Dr. Hanson. However, the doctor says some children are extremely warm sleepers and will have an elevated body temperature if taken very shortly after waking up. If this is the case, wait about one hour for their temperature to regulate (without administering any medication). If their temperature is normal, they get the green light for school.

TRUST YOUR INSTINCTS. A stuffy nose, a sore throat,

sneezing or even a light cough isn’t an absolute reason to miss school; many healthy children have seven to 10 colds per year. But, if a cough is persistent, barky, phlegmy or accompanied by wheezing, Dr. Hanson says the child should stay home and possibly visit his or her

episode of vomiting may not mandate a day at home. Neither does a cold in a child with asthma if peak flows are good. But bouts of vomiting or watery diarrhea, a heavy or frequent cough with mucus, persistent pain or a widespread rash justify an absence.

with a doctor or nurse in time for your morning decision, but if your concerns linger, be sure to seek—and follow—medical advice.

Plan ahead for your youngster’s next sick day Don’t wait until your child misses school to figure out how you’ll handle it. That means:

• KNOW YOUR SCHOOL DISTRICT’S SICK-CHILD POLICIES. Do certain contagious bugs mean mandatory absence? Will your child need a note when he or she returns?

• HAVE A NETWORK. Is the babysitter or childcare provider prepared to deal with a mild illness? Have you identified friends, neighbors or relatives who can bail you out in an emergency—and agreed to do the same for them?

• DECIDE WHO’S ON DUTY. If one parent has to take off work to look after a sick child, will you take turns? Will it depend on whose job duties are more critical that day?

• HAVE A WORK-AT-HOME PLAN. Do you have a home computer on which you can work while you tend to a sick youngster? Can some work be done on the telephone, or with materials you’ve brought home?

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care for kids

protect your young athlete 6 tips to safeguard children who pl ay sports

Jon Humphrey, M.D., CAQ-SM

you hear it on the news: young athletes get hurt—a high school quarterback collapses on the field, or a middle school shortstop suffers a concussion. It’s enough to make parents wonder how to keep kids safe when they participate in sports. Jon Humphrey, M.D., CAQ-SM, certified sports medicine specialist and the associate director for the Sports Medicine Fellowship for Southern Illinois University (SIU) School of Medicine, offers six tips:

Key activities to age. Until about third grade, an

informal approach that stresses basic skills is more appropriate in kids’ team sports than an all-out emphasis on victory, because young children are still developing motor skills. The doctor also says young children should be given a chance to explore a variety of sports rather than concentrating heavily on one, because if one sport predominates or is the sole focus they’re especially vulnerable to injuries caused by overuse of one joint or limb.

VISIT THE PRIMARY CARE PHYSICIAN FIRST.

A sports physical is legally required in Illinois before students can participate in interscholastic middle and high school or college sports. Dr. Humphrey says it is also a good idea for younger children to see their family doctor or pediatrician before participating in recreational sports. Several participation evaluation forms exist to help parents and their child’s physician review relevant medical history and physical exam findings. Certain conditions require special consideration—for example, respiratory ailments; preexisting head, bone and soft-tissue injuries; or a family history of early cardiac illness.

CONSIDER A BASELINE NEUROCOGNITIVE TEST. This is especially important for high school athletes. As

part of Sportsology, a formal collaboration with the certified athletic trainers at Southern Illinois Healthcare’s Rehab Unlimited, Dr. Humphrey and his colleagues administer pre-season baseline tests that evaluate several aspects of brain function that could be affected by a concussion. The test measures attention, concentration, memory, processing speed and reaction time. The individual results of these tests can help the physician later evaluate a head injury and help assess when it’s safe to return to play. Today, this baseline testing is performed on all high school athletes in Carbondale, Carterville, Crab Orchard and Herrin, not just those involved in contact sports. Why the change? A golfer could just as easily sustain a head injury from a blow to the head from a ball or a club.

CHECK OUT COACHES.

It’s a good idea to attend several practices to get a sense of a coach’s capabilities and training philosophy. Many coaches are well-intended parents without any formal training. A coach who “is interested in the kids learning the sport, the basics of competition and teamwork and having fun” is taking the optimal approach to avoid injury, explains the doctor. But well-meaning coaches who use punitive strategies can be problematic. Assigning extra running to redirect a child who is acting inappropriately is within reason, says Dr. Humphrey. “But you should never punish a child who is trying hard to accomplish something he or she just might not be good at.”

INSIST ON PROPER EQUIPMENT. Check that your young athlete has the necessary and appropriately fitting gear—shoulder pads and leg and mouth guards, for example—and that protective equipment is in good condition and is used properly.

ENFORCE A SOUND DIET. It’s important for kids to

follow a balanced diet, limiting junk good. Before a big game, they should consume a balance of carbohydrates and protein, but go easy on salty items and the usually healthy high-fiber foods (which can cause abdominal cramping), as well as vegetables like cauliflower and broccoli (which can be gas-producing). Plus, it’s important to start hydrating the day before the big game. In the summer, Dr. Humphrey says to make sure this involves alternating between water and an electrolyte solution. southern illinois health & Life

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CARDIAC CARE

secret weapons FOR HEART HEALTH

HOW TO PREVENT HEART DISEASE? WE’VE ALL HEARD THE classic advice: Eat fruits, vegetables and whole grains; go easy on salt and fatty foods; get exercise; don’t smoke; and watch that cholesterol. But there’s more. “It can be confusing,” admits Cary Bailey, an acute care nurse practitioner at Memorial Hospital of Carbondale’s Prairie Heart Institute, “because it seems every week we hear that something we thought was good is really bad.” However, research does offer other simple steps we can take toward heart-attack prevention every day. Here are five:

GET A GOOD NIGHT’S SLEEP. In one large study, women who had five hours’ sleep or less per night were 39 percent more likely to develop coronary heart disease within 10 years than those who slept for eight hours. Quality of sleep counts too. Breathing problems such as obstructive sleep apnea, in which breathing stops briefly many times during the night, have been linked to an increased risk of heart problems. So allow seven to eight hours a night for sleep. If you still wake up unrefreshed, see your doctor.

SEE YOUR DENTIST. Both tooth loss and untreated gum

disease have been associated with an increased risk of cardiovascular illness. Doctors believe bacteria from gum disease enter the bloodstream and cause inflammation of other tissue—including the lining of the arteries, producing atherosclerosis. And in data from a major survey of nearly 42,000 people ages 40 to 59, the more teeth a person lacked, the more likely he or she was to suffer from heart disease.

STUDIES SUGGEST SIMPLE (BUT NOT OBVIOUS) WAYS TO HELP KEEP YOUR TICKER STRONG

EAT BARLEY. The Food and Drug Administration approved

a rule that allows foods containing barley to carry labels claiming that they “may reduce the risk of heart disease.” The reason? Barley contains soluble fiber, which can help lower LDL (low-density lipoprotein) cholesterol levels.

CONSUME OLIVE OIL AND NUTS. In a recent Span-

ish study, Mediterranean-style diets rich in healthy fats from virgin olive oil and certain nuts outdid a low-fat diet in improving cholesterol, blood pressure and blood-sugar levels. Virgin olive oil retains natural antioxidants and other nutrients thought to reduce dangerous inflammation in blood vessels, researchers say, while almonds, walnuts and hazelnuts contain unsaturated fats believed to aid the heart.

HAVE A CUP OF COFFEE. No, this isn’t your cue to jangle your nerves with a caffeine overload. “Whether high caffeine intake increases the risk of coronary heart disease is still under study,” says the American Heart Association. But drinking one to three cups of coffee a day may be heart-protective, according to a study of more than 27,000 women in the American Journal of Clinical Nutrition. Compared with abstainers, moderate java drinkers had a 24 percent reduction in the risk of “inflammatory deaths.” These tips have a trait in common, suggests Bailey. “They contribute to the goal of reducing the body’s degree of inflammation,” she says. “Vascular inflammation is part of many cardiac disorders.”

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Lifestyle issues

How healthy is your

TAKE THIS QUIZ TO FIND YOUR ‘SLUMBER NUMBER’— THEN FIX WHAT AILS YOUR SLEEP ROUTINE

sleep?

Call them the 16/7 club: A surprising number of Americans are health-conscious from sunup to lights out, eating the right foods, exercising and seeing the doctor regularly. But when it comes to treating their bodies right in the day’s remaining hours, they’re asleep at the switch. It turns out that the quantity and quality of Terry our shut-eye can have a huge impact on our dayBrown, M.D. time health. That’s why Southern Illinois Health & Life has drawn on the advice of medical sleep specialists to develop a quick quiz to assess your sleep habits. It’s not scientific, but it may just be the wake-up call you need to make your health-conscious choices a 24-hour affair:

How long do you sleep on the average weeknight? (Be honest—count from when those Z’s actually start, not from when you begin bedtime preparations.) m 7 to 9 hours—2 points m 5½ to 7 hours—1 point m Less than 5½ hours—0 points

Doctors say the amount of sleep we need is programmed in our genes, and it’s different for different individuals. But if you’re getting less than seven hours nightly, you’re cheating your body. You’ve got lots of company—75 percent of Americans are reportedly sleep-deprived. (If you’re logging more than 9 hours nightly, see your doctor. There may be something going on that needs to be checked out.)

How often do you rely on sleeping pills? m Never—2 points m Once a month or less—1 point m More than once a month—0 points Sleeping pills can be addictive, and using them can inhibit you from developing normal means of achieving sleep onset, warns Terry Brown, M.D., medical director of the Sleep Disorders Center at St. Joseph Memorial Hospital in Murphysboro and Marion. “One disadvantage of sleeping pills is that you never get to see if behavioral therapies would work, because once you have a pill that works, you can become unmotivated to try behavioral treatments.”

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How much later do you sleep in on a typical weekend than on weekdays? m No more than an hour—2 points m 1 to 2 hours—1 point m More than two hours—0 points When Saturday’s freedom arrives, we’re tempted to play catchup. “That just prolongs the problem,” Dr. Brown says. “It disrupts your internal clock and makes it harder to sleep the next day.” Try to go to bed and get up at roughly the same time every day.

Does your bedmate report that you’re a heavy snorer? m No—3 points m Yes, but obstructive sleep apnea either has been ruled out by a doctor or is being treated—2 points m Yes, and you haven’t been evaluated for obstructive sleep apnea—0 points Heavy snoring may be a sign of obstructive sleep apnea, in which you actually stop breathing—briefly—many times each night. And sleep apnea has been linked to a higher risk of cardiovascular disease. Now the link is getting clearer: In the journal Sleep, a Mayo Clinic researcher cited “abundant physiologic evidence implicating obstructive sleep apnea in perpetuating, if not inciting, heart failure.” If you’re a heavy snorer, see your doctor for a referral to a sleep laboratory so that you can be evaluated for obstructive sleep apnea. If you have this condition, you can be outfitted with a continuous positive airway pressure (CPAP) machine, which will prevent the air passage in your throat from closing so that your breathing will not be interrupted.

How often do you take naps during the day? m Rarely or never—1 point m Sometimes—0 points If you’re tempted to sneak in a quick daytime snooze, experts say that’s a sign of sleep deprivation or impaired sleep quality. Giving in and taking a nap, Dr. Brown says, can make it harder to get to sleep at bedtime, thus perpetuating the problem. If you seem to be getting enough sleep but you’re still sleepy, you should be evaluated for a possible sleep disorder.

5 tips for FALLING—and staying—asleep 1. C hoose low-intensity activities for the hour or so before bedtime. Get daily exercise workouts and demanding intellectual tasks out of the way earlier. 2. Make your environment quiet. “White noise such as an air conditioner’s hum is fine, but not varying sounds like those from a television,” says Terry Brown, M.D., medical director of the Sleep Disorders Center at St. Joseph Memorial Hospital in Murphysboro and Marion. 3. Don’t eat heavily right before bedtime. “Avoid big meals at least three hours before bed to lessen the chances of experiencing acid reflux, which keeps you up,” says Dr. Brown. Going to bed hungry is not conducive to sleep either, so a light snack is probably the ideal thing. 4. Avoid caffeine and alcohol shortly before bed. Dr. Brown recommends shunning caffeine (including chocolate and caffeinated sodas as well as coffee) up to six hours before turning in and forgoing beer, wine or cocktails up to four hours before sleep. “People drink alcohol to fall asleep, but then they wake up and don’t understand why,” he says. “Alcohol can initially induce drowsiness, but as it wears off it begins to cause wakefulness. 5. Don’t pressure yourself to sleep. “If you’re not able to sleep after 15 to 20 minutes,” says Dr. Brown, “get up and do something relaxing like read-

YOUR ‘SLUMBER number’: Now add up your point total and evaluate it by this scale: • 9–10 points: You’re a stellar sleeper. • 6–8 points: Now you know what trouble spots to address. If you can’t fix them on your own, mention them to your doctor at your next physical. • Less than 6 points: Your sleep may be endangering your health. Make an appointment with your doctor today to discuss ways of establishing a healthier sleep pattern.

ing until you feel tired. Then go back to bed when you’re ready to sleep.”

for more information The St. Joseph Memorial Hospital Sleep Disorders Center in Murphysboro and Marion is accredited by the American Academy of Sleep Medicine. Call 888.38.SLEEP or visit sih.net for more information.

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FOR THE RECORD

an update on

healthy habits

FOR YOU AND YOUR FAMILY

MEET A SUPER FRUIT Cherries can have a sweet effect on gout sufferers. Eating 20 cherries a day could cut the risk of flare-ups in half, according to a study by the Boston University School of Medicine. Researchers credit anthocyanins, the antioxidants in cherries, for helping to manage gout, which causes painful inflammation in the joints.

AGING GRACEFULLY WITH TAI CHI

SMOKE OUT! THERE’S GOOD NEWS IN THE CAMPAIGN AGAINST SMOKING—FEWER ADULTS ARE LIGHTING UP. IN 1997,

24.7% OF ADULTS SMOKED, BUT THAT PERCENTAGE DROPPED TO

20.6% IN 2009.

Source: CDC/NCHS, National Health Interview Survey

LET’S GET PHYSICAL How often do you work out? More than one third— 35% —of American adults regularly engage in physical activity during their free time.

An ancient Chinese martial art might have some unexpected benSource: The National Center for Health Statistics efits for seniors. Tai chi was found to prevent falls and boost mental The percentage health in older adults, according of kids between to a study published in the British 2 and 17 years Journal of Sports Medicine. old who visited the dentist in Researchers believe the 2009. To keep those pearly whites healthy, kids should emphasis on slow, TUESDAY brush for at least 2 minThat’s the most popular gentle movements, utes twice a day. day of the week for babies deep breathing and to be born. An average The National Center relaxation are the of 13,415 infants were for Health Statistics; kidshealth.org reason. delivered on Tuesdays

78%

WATCH WHAT YOU EAT While we’re often tempted to eat while catching up on email or watching TV, those distractions can cause us to overindulge, says a study published in The American Journal of Clinical Nutrition. Twenty-two volunteers were fed a meal while playing a computer game, while 22 others ate a meal while undistracted. The distracted eaters felt less full and had more difficulty remembering what they had eaten, indicating that memory might play a role in regulating food intake.

in 2008. Source: National Vital Statistics Reports

SAY IT’S SO, JOE Those round-the-clock cups of java might do more than give you a jolt—they could ward off cancer. In a study by Harvard researchers published in The Journal of the National Cancer Institute, men who drank six or more cups a day were almost 20 percent less likely to develop prostate cancer than those who drank none. There’s good news for women too. Swedish researchers found a similar link between breast cancer and coffee. Women who drank five or more cups a day were 57 percent less likely to develop an aggressive form of breast cancer than women who drank less than one cup a day, according to their findings, which were recently published in Breast Cancer Research.

GENDER AND LIFESPAN WHICH GENDER IS REALLY TOUGH? HERE’S THE LIFE EXPECTANCY AT BIRTH FOR MALE AND FEMALE CHILDREN BORN IN 2007.

80.4

YEARS FEMALES

75.4 YEARS

MALES

Source: The National Center for Health Statistics

FALL 2011

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escapes

ABOVE, forget your cares poolside in San Juan, Puerto Rico. TOP RIGHT, from rock carvings to sweeping vistas, many a pretty picture awaits in Santa Fe, N.M. RIGHT, relax and rejuvenate with a spa trip to Norwich, Conn.

3 tastes

trips for for every passion there’s a destination. here’s a tempting trio

“What’s your dream vacation?” Ask 10 people this question, and you’ll likely get 10 different answers. That’s because our downtime desires depend on what we love. So Southern Illinois Health & Life set the compass spinning to select sure-to-please spots for three types.

fall 2011

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If you’re a Shutterbug

try

Santa Fe, New Mexico

Get snap-happy with a little help from Santa Fe Photographic Workshops.

Think of Santa Fe, and images of dramatic desert scenes instantly spring to mind. Such memorable vistas are one reason why the New Mexico city is considered the second art and photography market in the United States (after New York City)—and a perfect place to channel your inner Ansel Adams. Just sign up for classes through Santa Fe Photographic Workshops (santafeworkshops.com), a yearround facility committed to inspiring photographers of all skill levels. Located in the foothills of the Sangre de Cristo Mountains, moments from Santa Fe’s bustling downtown, this picturesque campus offers lodging, along with various courses in three sessions through the year—summer, fall and spring—with between-sessions courses available too. Novices can choose a starter seminar such as “Basics of Digital Photography” (March 7–10; $1,140) to learn about depth of field, shutter speed, lenses, digital workflow and other basic elements. Those with more experience might try “Expressive Digital Landscape in Black and White” (March 14–17; $1,085), a week of intensive field study, or “The Intimate Portrait” with noted portrait photographer Joyce Tenneson (March 28–31; $1,290). And camera bugs who are thinking of turning pro can learn from Corbis’s Patrick Donehue in his course, “Opportunities in Stock: Turning Your Passion into Profits” (March 28–31, $1,075). Each of these workshops concludes with a celebratory dinner at The Quail Run, a private club, at which student work will be exhibited.

A Table to try La Plazuela (505.982.5511) offers filet mignon enchiladas, pork tacos, tableside-prepared guacamole, plus a few Latin-inspired entrées. All dishes are made using locally grown ingredients, which diners enjoy in the colorful enclosed courtyard.

Simple on-campus accommodations range from $300 to $600 per week, and the mandatory lunch program for each four-day workshop costs an additional $140. Students in search of more luxury might prefer to check into an off-site hotel, such as the Sunrise Springs resort (505.471.3600; sunrisesprings.com), located 15 miles from campus. It features pond-view and garden-view rooms starting at $129 and $149 respectively, and “casitas” from $179 per night, a full-service spa, yoga classes and a pottery studio where you sculpt your own souvenir. Should you have evening downtime, seek out the city’s eclectic nightlife. Favorite hot spots include El Farol (505.983.9912), Santa Fe’s oldest restaurant, famous for its tapas and flamenco dancers; The Santa Fe Brewing Company (505.424.3333), which boasts award-winning local beers; and Willee’s Blues Club (505.982.0117), a funky music venue.

don’t miss this Canyon Road in downtown Santa Fe is a mile-long stretch of art galleries, many of which have become renowned for their lively Friday night openings. Don’t miss your chance to stroll this famous street, chatting with local artists while gawking at a variety of their creations. southern illinois health & Life

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ESCAPES If you’re a SUN SEEKER try

San Juan, Puerto Rico

Beachside bliss beckons at the San Juan Marriott Resort & Stellaris Casino.

GORGEOUS WEATHER IS A GIVEN IN SAN JUAN, WITH AVERAGE temperatures in the 80s and sunny days that far outnumber cloudy ones. And Americans don’t need a passport to travel to this tropical U.S. territory; a valid driver’s license is sufficient. Stay at the 513-room San Juan Marriott Resort & Stellaris Casino (787.722.7000; marriott.com/sjupr; ocean-view rooms start at $199), whose sun-soaked location has been called San Juan’s best. You’ll have front-door access to Condado, one of San Juan’s most prestigious beaches. Other luxurious amenities include a spa, two pools, two gourmet restaurants and—when a $2.2 million renovation now under way is complete in November 2011—live entertainment.

A TABLE TO TRY Parrot Club (787.725.7370) Score a table at this sought-after hot spot and you may find yourself dining next to San Juan’s mayor. The orchid-filled garden and live music (Brazilian, salsa, Latin jazz) keep patrons entertained, but it’s the incredible Spanish and African-fusion food that keeps them coming back for more.

While it’s easy to spend hours enjoying the miles of smooth sand, this bustling capital has much more to offer. Take a guided tour on foot through Old San Juan, where winding streets are paved in cobblestones and buildings date back to the 16th century. You can visit the famous stone fortress of San Felipe del Morro, from which warriors once fought to keep the island pirate-free. Numerous plazas serve as natural meeting spots and allow the inquisitive wanderer to relish authentic street food—try pastelillos (mini meat-and-cheese turnovers), croquetas stuffed with bananas and pork, or piraguas (tropical fruit-flavored snow cones). At dusk, lounge on the stylish Paseo de la Princesa promenade and watch the sun sink into the Old San Juan Bay. The city comes to life as night falls, and energetic revelers will find countless ways to enjoy local zest. Sip piña coladas at Café Bohemia, Carli Café Concierto or numerous other bars that offer drinks and tunes till dawn. What’s more, gambling is legal in Puerto Rico, and many come here to play in the posh casinos. Even the thriving music scene presents options for all personalities, from the annual classical Casals Festival to the raucous jazz and Latin bands that rock the island’s discos throughout the year.

DON’T MISS THIS Authentic crafts make great souvenirs. Check out local arts and crafts at the Plaza las Américas each day of the week and pick up leather belts, handbags, hand-carved toys (maracas, anyone?) and other quality items.

FALL 2011

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If you’re a SPA CONNOISSEUR try

Norwich, Connecticut

At The Spa at Norwich Inn, both the refreshing treatments and the pastoral landscape promise renewal.

IF YOUR PERFECT VACATION MEANS MINIMAL ACTIVITY combined with endless hours of repose, The Spa at Norwich Inn (860.425.3500; thespaatnorwichinn.com) is guaranteed to please. Located on 42 expansive acres, this world-class resort somehow still retains an atmosphere of peaceful intimacy. Guests can stay in the 1930 Georgia Colonial inn building (with 49 rooms and four suites) or book villas with wood-burning fireplaces and private balconies—both choices offer bucolic views and full access to the wide menu of services. (Note: Spa treatments must be booked in advance at additional cost.) Start your day with guided morning meditation before indulging in a Milk and Honey Body Wrap (a local favorite that uses a luscious milk and honey salt scrub), a caviar facial (Russian roe and pearl extracts are only the beginning) or a coffee body polish meant to exfoliate and stimulate. For guys, the Citrus manicure will soften the roughest of paws, and moms-to-be will want to try the nurturing 50-minute pregnancy massage. Even kids (14 and older) are pampered properly—the Teen Swedish Massage is gentle for small frames, while a consultation with a professional makeup artist will help novices choose appearance-enhancing colors. Still able to stand after all that relaxation? Take a candlelight yoga class, try belly dancing or (weather permitting) master your swing at

A TABLE TO TRY Kensington’s ( 860.886.2401) Part of The Spa at Norwich Inn, this eatery presents nutritious fare, plus a menu that lists the number of calories per entrée. Still, dishes are intensely flavored, and unlike other überhealth-conscious spas, this place permits you to indulge in wine, steak and molten chocolate cake.

the Lake of Isles Golf Course. Other local activities include antiques shopping in Old Saybrook, a visit to the nearby Mystic Seaport museum and, maybe best of all, an afternoon spent sipping Chardonnay at one of three neighboring vineyards.

DON’T MISS THIS Every weekend, The Spa offers complimentary transportation to and from Foxwoods Resort Casino in the town of Ledyard, 10 miles away. Don’t miss your chance to win big—and potentially pay for an extra treatment or two! SOUTHERN ILLINOIS HEALTH & LIFE

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foundation focus

events to remember Whether it was swinging a set of clubs, enjoying an evening of vino and song at a winery or taking to the highways and hills of Little Egypt on two wheels, southern Illinoisans enjoyed a plethora of late summer and fall activities while raising funds for the SIH Foundation. The Foundation receives and distributes funds on behalf of Memorial Hospital of Carbondale, Herrin Hospital, St. Joseph Memorial Hospital, the Coach Kill Cancer Fund and Family Friendship Fund. Charitable gifts through the Foundation help provide financial support to fund patient care, supply equipment and resources and fund community service programs and capital improvements. For more on the SIH Foundation, visit sih.net/waystogive. “Slice of Life” This tournament was held August 19 at Crab Orchard Golf Course in Carterville, Ill. Above: Jim Burger, PGA golf pro Bob Gaus, Gery Blackburn, Jeff Speith, Southern Illinois Healthcare President and CEO Rex Budde and John Claybon. Right: Southern Illinoisan publisher Bob Williams (left) and Bob Cofield admire a good shot. “Ravishing in Red” Both the attire and the libations were scarlet at this celebratory evening benefit, held at Starview Vineyards in Cobden on September 23.

“Kroger Big K Poker Run” for the Coach Kill Cancer Fund More than 1,400 motorcycle riders participated in the 11th annual Kroger Big K Poker Run at the DuQuoin Fairgrounds on August 27. The event raised funds for the Coach Kill Cancer Fund, which was established five years ago by former Southern Illinois University football coach Jerry Kill after his cancer to help cancer patients in the region offset some of the costs associated with their treatment.

photography Jalene Bryant

own battle with kidney

FALL 2011

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FLASH

cancer star

survivors 4 1

NATIONAL CANCER SURVIVOR DAY Laughter and tears marked the evening as the Southern Illinois Healthcare Cancer Institute honored Shirley J. McGlinn of Carbondale as the 2011 Cancer Star Survivor of the Year during ceremonies at Marion’s Rent One Park in June. McGlinn threw out the ceremonial first pitch at the Southern Illinois Miners game in the Institute’s fifth annual celebration, where regional cancer survivors, alongside friends and family,

picnicked and celebrated life. For information and answers about survivorship, treatment options and more, call 877.803.1212 or visit sih.net.

5 1. Shirley McGlinn, the 2011 Cancer Star Survivor, is pictured with a Miners baseball player. 2. Shirley throws out the first pitch. 3. Joanne Davis, breast cancer survivor, along with other cancer survivors and families

4. Shirley McGlinn’s family 5. SIH cancer patient navigator Cindy Davis 6. Tim Rodgers 7. SIH breast cancer patient navigator Donna Crow with Miners mascot T.N.T. “Dyn-O-Mite”

southern illinois health & Life

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GLORIOUS FOOD

going

Give your side dishes extra kick with one of these distinctive rice t ypes

with the

Grain Purple sticky rice What it is: The sweetly flavored Thai export has earned a reputation for being a dessert rice, but also pairs well with seafood or pork. It takes on an eye-catching deep indigo color when cooked. Calories: 170 (¼ cup) Fiber: 0 grams

Saffron rice What it is: Regular basmati rice is mixed with the coveted spice to produce a tasty complement to many ethnic meals—particularly Indian and Middle Eastern fare. Calories: 150 (¼ cup) Fiber: less than 1 gram

Bamboo rice What it is: Short-grain white rice meets an infusion of bamboo juice, resulting in an enticing light-green tinge. Bamboo rice is ideal as a colorful side dish or for use in sushi and other stickyrice dishes. Calories: 160 (¼ cup) Fiber: 10 grams

Bhutanese red rice What it is: This exotic Himalayan crop offers a soft, nutty taste, plus a good dose of potassium and magnesium. Pair it with lighter dishes such as poultry, fish or vegetables. Calories: 150 (¼ cup) Fiber: 2 grams

Venere black rice What it is: Chinese in origin but grown in Italy, this striking ebony-hued whole grain makes an excellent companion to seafood or meat. It’s high in fiber and slightly chewy in texture. Calories: 190 (¼ cup) Fiber: 7 grams

Carolina gold rice Wehani brown rice

What it is: An old-time American favorite, this long-grain rice first arrived in this country in the late 1600s. Though it fell out of favor during the Great Depression (barely escaping extinction), the 1980s brought on a revival of the versatile rice, which takes on a range of flavors and textures—from fluffy to sticky—depending how it’s cooked. Calories: 160 (¼ cup) Fiber: 1 gram

atsushi tomioka

What it is: A rich, aromatic grain with a strong nutty flavor, it goes especially well with fruits and other sweet ingredients, but also works well in pilafs, stuffings and a range of side dishes. When cooked, the rice adopts a reddish hue and gives off an enticing popcorn-like scent. Calories: 170 (¼ cup) Fiber: 3 grams

fall 2011

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Introducing a New Physician in Your Fight Against Prostate Cancer Srinivas Rajamahanty, MD Center for Medical Arts URology & RobotiC SURgeRy

2601 West Main Street Carbondale, IL 62901 618.549.5361 centerformedicalarts.org

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HELLO BONE

g o o db y e Achy Back & Neck Osteoporosis It’s not just the disease of fragile old women − the damage begins much earlier in life. Your first symptoms may be a dull pain in your bones or muscles, especially in your low back and neck. But you can do something to reverse the damage. Women’s health therapy focuses on slowing down mineral loss to increase your bone density and prevent fractures, as well as control your aches and pain.

Call today to learn more

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