LiveSmart
Fresh perspectives on wellness
Lessons learned: Real people talk about what they learned from having cancer or being at high risk Page 6
Don’t let winter weather and your arthritis keep you from staying active Page 2
There’s more to staying flu-free than getting a vaccine—follow this advice to keep your whole family healthy and germ-free Page 7
Sky Lakes Medical Center 2865 Daggett Ave. Klamath Falls, OR 97601
Winter 2012
Nine things you can do to help prevent heart disease Page 4
PRSRT STD US Postage
PAID Smart Health
Is Gravity Your Downfall? With regular light exercise and taking some precautions, you can avoid serious injury from falls. Page 8
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NEED TO KNOW
Small Doses
WHAT ARE YOU DOING ABOUT ...
YOUR CHILD’S WEIGHT? You know how effective it is to wish away unwanted pounds. Similarly, assuming “It’s just baby fat. He’ll grow out of it” about your child’s weight isn’t going to work either. Is it time to face reality and help your child be healthier?
Easing Joint Pain When Temps Drop You’re probably not a meteorologist by trade, but if you have arthritis, you may believe you can predict the weather. Many people with arthritis report they have increased joint pain in cold, wet and foggy weather. Studies on the subject have produced conflicting results. Regardless, if you have joint pain this winter, here’s how to protect yourself, according to the American Arthritis Society: Dress the part. Wear supportive shoes with good tread and wear warm clothing, especially around the affected joint. Don’t overdo it. Cold can numb joint pain when outdoors, making you more likely to push yourself too far. Take it easy on your joints. Drive safely. Arthritic joints tend to react less quickly. When driving in icy or wet conditions, plan for additional braking time. Walk with care. Slipping on snow or ice can further damage arthritic joints. Use handrails and assistive devices when necessary.
GET THE WEATHER AND ARTHRITIS FORECAST Find out if the weather is likely to affect your arthritis pain today. Visit arthritis today.org and click “Weather & Arthritis Index” in the “Tools” drop-down menu and enter your ZIP code.
THINKING ABOUT IT The rate of childhood obesity has nearly tripled since 1980, according to the Centers for Disease Control and Prevention. That means about 17 percent of kids and teens ages 2 to 19 are obese.
WORRIED ABOUT IT The rising rates of childhood obesity have numerous causes, including lack of daily physical activity, bigger portion sizes and a greater availability of calorie-dense instead of nutrient-rich foods.
IGNORING IT The health risks to overweight children are similar to their adult counterparts: high blood pressure, type 2 diabetes, sleep apnea, and social and psychological problems.
ACTING ON IT To determine if your child is overweight or obese, calculate his or her body mass index using the BMI calculator for children in the “LiveSmart” section of the SkyLakes.org Health Library. Talk to your pediatrician about the results. And lead by example. Prepare healthy meals, limit high-fat and sugary foods, and plan family activities that get everyone moving.
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RECIPE
Teriyaki Chicken & Pasta with Spicy Vegetables Give broccoli and carrots a starring role at dinner. You’ll benefit from the healthful vitamins and antioxidants found in dark green and orange vegetables while you fill up on fewer calories.
Ingredients: 3 c. broccoli florets (about ½ lb.) 2 large carrots • 4 oz. spaghetti (consider wholewheat) • 1 Tbsp. canola oil • 1 large garlic clove, minced • 1 small onion, thinly sliced •1 large boneless, skinless chicken breast half, cut into bite-size pieces • 1⁄3 c. reduced-sodium chicken broth • ¼ c. teriyaki sauce • 1 tsp. hot chili-flavored oil •
Directions: Cut broccoli into bite-size pieces. • Slice carrots. • Cut into 1½-inch lengths, then lengthwise into quarters. • Bring large pot of water to boiling. • Add vegetables; cook 3 minutes. • Drain; set aside. • Cook spaghetti according to package directions. • Drain and set aside. • Heat oil in large nonstick skillet over medium heat. • Add garlic and onion. • Cook 5 minutes or until onion is tender. • Add chicken. • Cook 2 minutes per side. • Add broth and scrape up browned bits in skillet. • Stir in teriyaki sauce and chili-flavored oil. • Return broccoli and carrots to skillet. • Reduce heat to low, cover and simmer 5 minutes. • Add spaghetti; heat through. • Makes 4 (1½-cup) servings.
Nutritional information per serving: 266 calories, 7 g total fat, 18.5 g protein, 32.5 g carbohydrates, 2.5 mg cholesterol, 461 mg sodium, 3.75 g dietary fiber.
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Save the Date to Improve Your Health
Imagine this: Dozens of healthcare resources assembled at one place at the same time and all sharing health and wellness information at no charge. Now do this: Mark your calendar. The annual free Living Well Community Health Fair begins at 8 a.m. Saturday, March 3. It continues until 2 p.m. in the gym at Hosanna Christian School, just off Glenwood Drive in the Gatewood neighborhood of Klamath Falls.
SNACK UNDE IDEAS 200 CALOR R Want m I ES ore sna ck
KEEP TABS ON
Being Snack Savvy
under 2 ideas? R 00 ec SkyLak calories are availa ipes ble at es.org. Just clic “LiveSm k the art” sec tion of the Health Library.
Organized by Sky Lakes Medical Center, the annual event coordinates informational displays and screenings from community partners for people who are seeking better health. Displays range from financial assistance to healthy snacking, insurance guidance to gardening tips. Free screenings include balance, blood glucose, hearing, lung function, total cholesterol and vision. An assortment of partners will offer blood pressure checks. And you can keep track of the screening results on a personalized “health passport,” which you will want to share with your physician. There also will be ageappropriate activities for children in the supervised “Kid’s Corner.”
You had the best of intentions. You ate breakfast at home this morning instead of running through the drive-thru. You ordered a salad (dressing on the side, no less) at lunch. And dinner? You already have the chicken thawing in the fridge. But that doesn’t mean you’re in the clear. You can still blow your calorie budget by choosing the wrong snacks between meals. Here’s how to stay on the healthy track you set out to: Plan and pack. Just as you plan meals, don’t forget to prepare snacks for midmorning and midafternoon. Distract yourself. Refuse to snack out of boredom or stress. Instead, go for a walk or busy your hands with a household task. Get creative. An apple is a no-brainer, but it might not satisfy your sweet tooth or your crunch
CALL FOR AN APPOINTMENT Former critical care and oncology nurse Shelley Thorpe is now a Family Nurse Practitioner at Sky Lakes Family Medicine Clinic, working with longtime Klamath Falls physician Rand Hale, M.D. The clinic is adjacent to the hospital at 3000 Bryant Williams Drive. Call 541-274-8980 for an appointment.
craving. Try different combinations to keep things fresh, such as pretzels with peanut butter, popcorn topped with Parmesan cheese, or a whole-grain toaster waffle with low-fat yogurt and berries. WINTER 2012
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Steps to One
Count the ways you can help keep your ticker in tip-top shape with these winning steps
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Healthy Heart
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Our hearts keep us going, day after day and year after year— and most of us only get one. Sure, there are numerous treatments, including transplants, for heart disease. But if you take care of your heart today, you’ll significantly reduce your risk for problems tomorrow. And a heart-healthy lifestyle isn’t as tough as you might think. “In the early days of promoting heart health, it was a lot of ‘Don’t do this’ and ‘Don’t do that,’ ” says Clyde W. Yancy, M.D., a cardiologist and spokesman for the American Heart Association. “But I believe it’s really all about having a strategy of moderation and modification.” In that sensible spirit, here are nine things everyone can do to help prevent heart disease.
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1. Make small changes, one step at a time Many of the nine strategies are interconnected, and this one relates to the other eight. “You can’t just wake up one day and have everything in your life be different— it’s not sustainable,” Yancy says. “Take it stepwise. Incorporate a change and let it become embedded in your lifestyle, and then move on to the next change.”
2. Eat good foods and avoid bad ones Fresh vegetables, fruits, whole grains and lean proteins are the foundation of a heart-smart diet. And certain foods have added benefits, says cardiologist Dan Fintel, M.D., of the American College of Chest Physicians. Brightly colored vegetables such as tomatoes and peppers, as well as fish and fish oil, have been proven to promote cardiovascular health, he explains. When it comes to heart disease, fat is one of the biggest baddies, particularly saturated and trans fats, which can raise cholesterol and put on pounds. But, in moderation, some fats are good for your heart, such as olive oil and fats in such foods as avocados and salmon.
3. Get moving and be strong Just 30 minutes of aerobic exercise five days a week is enough to promote cardiovascular health. Plus, the effects of exercise are cumulative: five minutes climbing the stairs, 15 minutes walking during your lunch break ... and before you know it, you have your 30 minutes in.
Also incorporate up to three weekly sessions of weight training into your routine, Yancy suggests. This can be as simple as carrying hand weights while you walk or doing push-ups and pull-ups. “If you increase your muscle mass and lower your fat mass, your body will end up burning fats and carbohydrates more efficiently,” he says.
4. Maintain a healthy weight Being overweight significantly increases your risk of heart disease. But don’t try to lose all the weight at once. A program of diet and exercise that takes off one to two pounds a month is ideal, Yancy says. “A year will pass by quickly and you will have lost at least 12 pounds, if not the full 24,” he explains. “Every single time I’ve gotten someone to use that approach, it’s worked.”
5. Kick the habit There is nothing about smoking that’s good for anyone. Cigarette smokers are up to three times more likely to die from coronary heart disease than nonsmokers, according to the American Heart Association. Talk to your doctor about resources for giving up tobacco for good.
6. Start each day with a plan to be healthy Wake up every morning thinking about what you’re going to do to improve your health, such as exercising or seeking stress relief, Fintel says.
7 “Constantly be scheming about how you’re going to get those few extra minutes into your daily regimen,” he suggests. “You may not manage it every day, but you’ll have a much better chance of achieving your goal if you plan your day in advance.”
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7. Watch your numbers High cholesterol, high blood pressure and diabetes are major risk factors for heart disease. Have cholesterol, blood pressure and blood sugar levels checked at least once a year, and if they’re higher than they should be, take the necessary steps to control them. Exercise and a healthy diet can help bring these numbers to acceptable levels, and medication can be added for people who need it.
8. Chill out Reducing stress is another important component of a heart-friendly lifestyle. Having healthy social outlets, supportive relationships and fun are three ways to keep stress at bay, Yancy says. But he adds that “blowing off steam” is equally important. Studies have demonstrated that internalizing hostility can be enormously destructive. “Always have some outlet that allows you to decompress and redirect your energies,” Yancy adds. “It’s amazing how therapeutic it can be just to exhale.”
9. Enjoy life Some indulgences—such as moderate amounts of dark chocolate and alcohol— may be good for your heart, Fintel says. “There are a number of complex substances in dark chocolate that directly
promote vascular health,” he explains. “And consumption of no more than 10 drinks per week has been associated with a significant reduction of cardiovascular events.” Of course, not everyone drinks alcohol or (shockingly) likes chocolate. What matters most is making healthy decisions that make sense for you—and the life you want to live. “I follow a prudent diet, but I still enjoy some indulgences once in a while,” Yancy says. “You just have to balance that indulgence with the rest of your choices in a way that allows you to lead a heart-healthy lifestyle every day for years to come.” •
YOU CAN SAVE A LIFE: LEARN CPR Sky Lakes Medical Center’s CPR Training Center offers a variety of adult and pediatric “Heartsaver” classes. Call 541-274-628 for registration 541-274-6284 details.
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What Cancer Taught Me
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I turned a hard reality into a learning experience—and you can, too
• By Christina Vanoverbeke
Parties, flowers, breakfast in bed. There are lots of examples of life’s little surprises that are great. But being diagnosed with cancer—or having a loved one who is—is an unwelcome, if not devastating, surprise. Still, that doesn’t mean you can’t come out on the other side stronger, as I did, and take away something helpful for the future. Below are three things to remember should you ever face a situation similar to one of these.
Cancer Can Strike at Any Age When I went to a dermatologist at age 25, it was strictly out of vanity. I had a mole on my shoulder I would describe as, well, gross, and I wanted it removed so I could sparkle in my strapless dresses. At the doctor’s, I asked her to look at another spot on my arm that had recently become darker in color. It turned out to be malignant melanoma—one of the most deadly types of cancer. I was surprised to learn people so young could develop this. Ted Gansler, M.D., director of medical content for the American Cancer Society, says the average age of people developing cancer has decreased by a few years over the decades. “For some cancers, it is very difficult to determine whether this is because of greater use of screening tests that find earlier cancers, or because the cancers are truly developing earlier,” he says. Talk to your physician for guidance or visit the Sky Lakes Cancer Treatment Center site on Facebook (there’s a link at SkyLakes.org) for more information on when to schedule screenings. Now 32, I have made yearly skin screenings part of my routine, and to date, they’ve resulted in zero recurrences.
It’s OK to Get a Second Opinion For Rich Dolan, 44, getting someone to pay attention to him when he knew something was wrong was the first challenge of his battle with follicular lymphoma two years ago. “The most surprising thing to me when I was
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diagnosed with cancer was how much I had to direct my own healthcare,” he says. “I showed my primary care physician the lump in my groin three times over two years and he dismissed it as nothing to worry about.” Gansler says people should never hesitate to seek a second opinion when they have a concern. “There is so much information about health and disease that doctors often can’t keep up with it,” he says, recommending you seek information from nonprofit or patient advocacy organizations. Sky Lakes Cancer Treatment Center’s resource library is a good source. For Dolan, taking the lead on his treatment has had positive results. After successfully completing treatment, Dolan reports, “my latest CT scan shows no disease in my body.”
It is recommended that only women with a strong family history of breast or ovarian cancer be evaluated for genetic testing for gene mutations, Gansler says. “Several medical organizations have guidelines that recommend which women have a family history that is strong enough to recommend genetic testing,” he says. “But, even for these women, genetic counseling is recommended before testing.” Regardless of her family’s medical history, Rosener has chosen not to be tested, though she did have her first mammogram already, 10 years before the recommended baseline screening at 40. “Knowing I have the gene will not make me any more proactive than I already am. I know what I need to do to be aware, and I am content with that.” •
Genetic Testing Can Predict Your Risk Along with more positive traits like good looks and smarts, unfortunately, cancer also runs in the family of Jenna Rosener, 30. Her grandmother battled ovarian cancer and two aunts battled breast cancer. “When there’s a family history of cancer, genetic testing is often suggested to determine whether you’re a carrier of certain genes that could indicate an increased chance of getting the disease,” Rosener says.
WHICH TEST IS RIGHT FOR YOU? Learn more about the screening tests used to find cancer early in the “LiveSmart” section of the Health Library at SkyLakes.org, or click the Facebook icon on the Sky Lakes home page.
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The Flu-Proof You
When is the best time to start fortifying your home against the influenza virus?
Parents’ beloved back-to-school season typically signals the start of flu season. “Children return to school and the weather gets colder, forcing people to spend more time indoors,” says Jeffrey Dimond, a spokesman for the Centers for Disease Control and Prevention’s (CDC) National Center for Immunization and Respiratory Disease–Influenza Branch. Then, when children rejoice over the winter holiday break and families come together to celebrate, they tend to swap germs as well as gifts. “The highest periods of flu activity occur in the early winter months after the viruses have had an opportunity to take hold in the general population,” Dimond adds.
So, how can you stay healthy this season?
The best way to flex your health muscles against influenza is to be vaccinated. Flu strains change each season, and the CDC must make an educated guess as to what strains will be circulating when. That means that pharmaceutical companies manufacture more than 170 million vaccine doses each year. There are other ways to amp up your immunity, too, including eating a balanced diet with loads of vegetables, fruits, proteins and whole grains—the building blocks of proper nutrition. If you’re sick or showing signs of a flu-like illness, stay home so you don’t share your germs. Finally, wash your hands vigorously and frequently. “Wash with soap and warm water, or use hand sanitizer if soap is not available,” Dimond says.
Ack! The flu won, and you’re sick. Now what?
You won’t win a medal for going to work when you’re under the weather. And if you do have to go out in public, cover your mouth and nose with a tissue, handkerchief or your sleeve at your elbow when you cough or sneeze. Put your used tissue in a waste basket. “See a healthcare professional,” Dimond adds. “There are antiviral drugs that can dramatically lessen the effects of the flu if they’re taken within the first 24 to 48 hours after the onset of the illness.” Also, think of everything you touch in a day, then attack those items with a germ-killing cleaner. Pregnant women, senior citizens, young children and people with compromised immune systems are most at risk for complications from the flu, so steer clear until you’ve regained your healthy superpowers. And remember that you’re contagious for 24 hours after your flu symptoms subside, Dimond says.
A vaccine is a good start, but there’s even more you can do to stay flu-free this winter Safeguarding your family against influenza can seem a daunting task, especially during the winter, when cold weather begs people to stay inside— and get into each other’s space. Wicked flu germs love close quarters, but you can become a flu-fighting superhero by following a few simple, proactive suggestions.
• By Kelly Kramer
Q & A
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TRACK THE FLU’S PATH ONLINE Oregon Public Health and the Centers for Disease Control and Prevention act as intelligence agents in the fight against flu. Track weekly briefings on the spread of influenza across the state and nation by using the links on the SkyLakes.org home page.
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Is Gravity Your
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Anyone who has fallen knows it can be scary and sometimes painful. For the elderly, a fall is more than that: It can take away their ability to function on their own. It can even be deadly. One in three older Americans falls each year, and every 18 seconds an older adult is treated in an emergency room for falling-related injuries. The elderly and people with serious illnesses have certain risk factors for falling. Their eyesight, balance and strength aren’t as good as they once were. Their medications may make them weak or dizzy or blur their vision. Pain may cause them to move in an awkward or unsteady way. But falls don’t have to happen.
Stay Safe at Home
There are many things you can do to help prevent falls. Small changes in your surroundings can make a huge difference in your safety. Here are a few potential safety hazards. Think of them as falls waiting to happen. Correct as many as you can. (Some fixes may require the work of a handyman.) • Lighting: Are hallways, stairs and other traffic areas welllit? Replace any dim or burned-out bulbs. Use night lights.
• Pathways: Are traffic areas clear? Remove obstacles, including furniture, electrical cords, loose rugs and any clutter. • Handrails: Are there hand railings on both sides of stairways? Grab bars by the bathtub/shower and toilet? • Slippery areas: On stairs, use nonskid treads; mark edges with reflective tape. On smooth floors, use doublesided tape under area rugs; avoid waxes. In bathtubs, use non-skid strips. • Storage: Store often-used items at waist level. • Caution: House pets are a frequent cause of falls. You may need to check the floor with your foot before stepping down and gently nudge Fluffy or Barkley out of the way.
Boost Fall Protection The National Athletic Trainers’ Association and the American Academy of Orthopaedic Surgeons have developed guidelines to help older Americans avoid falls and lower the incidence of serious injury when falls occur.
LiveSmart is published as a service to our friends and neighbors by McMurry for Sky Lakes Medical Center, 2865 Daggett Ave., Klamath Falls, OR 97601. Material in LiveSmart is obtained from a wide range of medical scientists and healthcare authorities. If you have any concerns about specific items that appear in LiveSmart, consult your personal physician about their effects on your health. To stop receiving LiveSmart, call Sky Lakes Medical
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To keep your muscles and bones strong: • Exercise at least three days a week to improve strength, flexibility and balance. • Choose low-impact exercises to avoid stress on your joints. • Stretch daily to improve flexibility and mobility. • Practice exercises designed to help improve balance. Older adults who’ve already had a fall are two to three times more likely to fall again within a year. Two-thirds of fall victims will fall again within six months. If you or someone you know has fallen, consider that a flashing red light— an urgent call to take all possible safety measures. •
WHAT’S YOUR BALANCE SCORECARD? Sky Lakes Outpatient Rehabilitation’s free balance screenings are conducted by a licensed physical therapist to determine your risk for falls. You will receive information about how balance therapy could help and a “balance scorecard” to share with your physician. Call 541-274-6406 to schedule an appointment.
Center at 541-882-6311. V.P./CREATIVE DIRECTOR: BETH TOMKIW; EDITOR: JENNIFER WARKENTIN; ART DIRECTOR: MAGGIE CONNERS; PRODUCTION TECHNOLOGY SPECIALIST: SONIA WASHINGTON; PRODUCTION MANAGER: TANYA CLARK © Printed on recycled 2012 McMurry. Volume 5, paper. Number 3. 91
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