Vim & Vigor Magazine (Summer 2009)

vim& vigor

FIND CLASSES AND EVENTS IN THE BACK OF THIS ISSUE

HEALTHY LIVING FOR YOUR FAMILY summer 2009 $2.95

safe summer getaway tips

what’s causing your chest pain? parenting 101 for new dads

brought to you by:

family matters his mother’s battle with cancer inspires actor to help other patients heal

patrick dempsey

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contents special

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the healthy traveler

features 4

parenting 101 for new dads Becoming a new dad can be an exciting and frightening adventure.

Get answers to common questions about being a first-time father.

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get it off your chest Chest pain is something to take seriously. Here is the lowdown on what your pain might mean and how to recognize a heart attack.

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the meaning of screenings If you only go to the doctor when you’re sick, you’re missing out. Getting screened, even when you’re feeling well, can go a long way toward keeping you in good long-term health.

Planning a summer getaway?

Get the scoop on safe traveling before you set off.

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small wonders Discover the marvels of minimally invasive surgery, in which doctors use revolutionary technology to reduce scarring and recovery time.

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positively healthy Cheer up—you can learn to be an optimist! Start looking on the bright side in six simple steps.

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culinary cures Feeling under the weather? The remedy may be as close as your kitchen.

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make it last How to care for your artificial joint so you can stay active for years to come.

departments 2

opening thoughts Adventist HealthCare has a vision for the future—and you’re part of it.

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take action Try one of these moderately intense—and fun—pursuits to stay fit, healthy and happy.

check your tech Cell phones, computers and other gadgets can affect your health. Follow our advice to make your machines manageable.

in a heartbeat Your heart is an amazing, natural pump. Keep it strong by making these 11 lifestyle changes today.

HA1 health advisor Health and wellness classes, programs and support groups for a healthy mind, body and spirit.

safe harbor Navigate the perils of sunburns and other seasonal mishaps to ensure you’ll have fun in the sun.

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on the cover

TV star Patrick Dempsey knows the impact of cancer—he saw his mother battle the disease. Now he’s helping others cope through his new cancer center.

COVER PHOTOGRAPH BY CORBIS OUTLINE

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opening thoughts

realizing our vision

A FAMILY HEALTH MAGAZINE BROUGHT TO YOU BY SHADY GROVE ADVENTIST HOSPITAL AND WASHINGTON ADVENTIST HOSPITAL, MEMBERS OF ADVENTIST HEALTHCARE President & CEO, Adventist HealthCare Inc. William G. “Bill” Robertson

President, Shady Grove Adventist Hospital Dennis Hansen

planning for the future of healthcare in our community

President, Washington Adventist Hospital Jere Stocks

PRODUCTION

Dennis Hansen

Jere Stocks

Editorial V.P./Creative Director: Beth Tomkiw

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Executive Editor: Tom Weede Editors: Michael Berg, Shelley Flannery, Sam Mittelsteadt, Matt Morgan, Amanda Myers, Kari Redfield, Jill Schildhouse

From our beginnings more than a century ago, our vision has been to provide access to healthcare for all. One hundred years later, in 2007, we continued this vision as Washington Adventist Hospital celebrated 100 years of service to the community.

This year marks another milestone for us as we continue to provide the best care to the community. Shady Grove Adventist Hospital celebrates its 30th anniversary. On Dec. 2, 1979, the hospital opened its doors and now, 30 years later, we are growing and expanding our services to meet the needs of our community.

Adventist HealthCare currently is planning to build a comprehensive medical campus and hospital in Clarksburg and relocate Washington Adventist Hospital near the White Oak section of Montgomery County; both actions will preserve and expand access to healthcare for the communities we serve.

Hospital leaders also have been working closely with communities around the current Washington Adventist Hospital campus in Takoma Park to discuss future uses, including keeping healthcare services there.

As we plan for the future, health and wellness continue to be core to our mission. We hope you and your family find the important health information, cardiac tips, classes and community events included in this issue helpful.

Copy Editor: Cindy Hutchinson

Design Creative Director: Lisa Altomare Art Directors: Erica Brooks, Maggie Conners, Monya Mollohan, Kay Morrow, Tami Rodgers, Keith Whitney

Production Senior Production Manager: Laura Marlowe Ancillary Production Managers: Tanya Clark, Angela Liedtke Imaging Specialist: Dane Nordine Prep Specialists: Julie Fong, Sonia Washington

Circulation V.P./Database Marketing: Patrick Kehoe Postal Affairs & Logistics Director: Joseph Abeyta

CLIENT SERVICES V.P./Sales and Product Development: Chad Rose, 888-626-8779 V.P./Strategic Marketing: Heather Burgett Group Publisher: Russell Cherami Strategic Marketing Team: Robyn LaMont, Barbara Mohr, Andrea Parsons, Todd Speranzo

ADVERTISING SALES Advertising Sales Representatives New York: Phil Titolo, Publisher, 212-626-6835 Phoenix: Soliteir Jaeger, Associate Publisher, 888-626-8779 Mail Order: Bernbach Advertising Reps, 914-769-0051

ADMINISTRATION Vim & Vigor Founder: J. Barry Johnson

In good health,

Chairman: Preston V. McMurry Jr. President/Chief Executive Officer: Christopher McMurry Chief Financial Officer: Audra L. Taylor President/Custom Media: Fred Petrovsky

Dennis Hansen President Shady Grove Adventist Hospital

Jere Stocks President Washington Adventist Hospital

9901 Medical Center Drive, Rockville, MD 20850 www.ShadyGroveAdventistHospital.com

7600 Carroll Ave., Takoma Park, MD 20912 www.WashingtonAdventistHospital.com

visit us online

If you receive more than one copy of Vim & Vigor, or if you do not wish to receive this publication, please call 301-315-3044.

For more information about our hospitals and for a wide variety of healthcare information, visit www.ShadyGroveAdventistHospital.com and www.WashingtonAdventistHospital.com.

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Vim &Vigor,TM Summer 2009, Volume 25, Number 2 is published quarterly by McMurry, McMurry Campus Center, 1010 E. Missouri Ave., Phoenix, Arizona 85014, 602-395-5850. Vim & Vigor TM is published for the purpose of disseminating health-related information for the well-being of the general public and its subscribers. The information contained in Vim & Vigor TM is not intended for the purpose of diagnosing or prescribing. Please consult your physician before undertaking any form of medical treatment and/or adopting any exercise program or dietary guidelines. Vim & Vigor TM does not accept advertising promoting the consumption of alcohol or tobacco. Copyright © 2009 by McMurry. All rights reserved. Subscriptions in U.S.: $4 for one year (4 issues).

Single copies: $2.95. For subscriptions and address changes, write: Circulation Manager, Vim & Vigor,TM McMurry Campus Center, 1010 E. Missouri Ave., Phoenix, Arizona 85014.

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❋ the healthy traveler summer is a great time to get away. make your trip fun and safe with these tips

travelers guide

pain reliever and in a car, stop for a walking break a motion-sickness every few hours. Use a small pillow remedy.

Bring a to support your lower back. Rest Taking a trip out of the country? Read our guide to spare pair of eyeyour feet on something to keep avoid infectious diseases. glasses and extra your knees higher than your hips.

1. Visit www.AdventistHealthCare.com/wellness.

MANAGE JET LAG. If you’ll be batteries for devices 2. Click the letter “T.” crossing time zones, change your such as hearing 3. Scroll down and click “Traveler’s guide to avoiding sleep schedule a few days before aids. If you have your trip. Heading east? Go to bed asthma, carry your infectious diseases.” and get up an hour earlier than inhaler with you. usual. Heading west? Do the same Read your health Whether you’re planning a trip to but an hour later. When you arrive insurance policy ahead of time so get some much-needed relaxation at your destination, give yourself you know how to get medical care or embarking on an exciting new the first day to rest and adjust. when you’re away from home if ENJOY YOUR STAY. Plan your adventure, planning ahead is the the need arises. Bring your insuritinerary so that you don’t overdo best way to make sure your trip ance card and your doctors’ contact it and exhaust yourself. If you’re is as enjoyable as possible. A little information, too.

GET COMFY. Wear loose, comnormally active at home, find ways preparation can help prevent illfortable clothes. If you’re flying, to stay active on your trip. ness or injury from sidelining you walk the aisle every hour on your vacation. to improve your circulaHere are a few tips to help make tion and reduce the risk your travels healthy, safe and of blood clots in your legs. enjoyable: If you’re traveling to another country, get PACK WISELY. Bring your preDrink water often throughchecked ahead of time. Find out if you need any scriptions in their original conout the flight to prevent special immunizations or if there are other health tainers. Be sure you have more dehydration. Avoid caffeinprecautions you should be aware of. Visit www. than enough for the time you’ll be ated drinks, alcohol and AdventistHealthCare.com/doctors away. Pack them in your carry-on tomato juice. When riding to find a physician at Shady Grove Adventist bag so they’ll be with you. You Hospital or Washington Adventist Hospital. may also want to bring an antacid and an anti-diarrhea medicine, a

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globe-trotters, beware

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parenting for new

101dads â?‹

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an expert answers your questions about becoming a father for the first time

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WHEN ARMIN BROTT AND HIS WIFE HAD THEIR FIRST CHILD, the stack of information available to help expectant dads literally could fit into his briefcase. But that was roughly two decades ago. “No one was looking at fathers,” says Brott, author of seven best-selling books on fatherhood and known as “America’s most trusted dad.”

“It was assumed that ‘parent’ equaled ‘mother.’ ” These days, soon-to-be dads can grab a book, visit a website or take a class at a local hospital. Here, Brott gets you started by answering some common questions about the adventures of daddy-dom:

❋ Having a baby can be

an expensive proposition.

What should I do to help plan ahead?

At home, talk about financial issues early in the pregnancy, and start saving money as soon as possible.

The latest and greatest baby stuff can be expensive—and not vital. It might be good to rewrite your will and buy life insurance to include the new addition to the family, and research college savings plans.

It’s also important to talk to your boss and human resources about the company’s rules pertaining to paternity leave. Lastly, become familiar with how the Family and Medical Leave Act applies to you after childbirth.

no substitute for watching a child grow, passing on a piece of you and feeling unconditional love. That hug can be a pretty powerful thing to experience.

❋ How is this going to affect my relationship with my wife?

Get ready to change. Research shows a dramatic drop in the quality and quantity of conversation.

But all is not lost. Set aside 15 minutes a day before the baby is born to talk about anything but the child.

That gets you in the practice postpregnancy. Schedule other time to be together. It can be as simple as taking a walk. Have someone else care for your child while you go out for dinner or have a date night.

Take a break—it’s important.

❋ What kind of father should I be?

Have a conversation with your wife about what kind of parents you want to be. For example, will one of you stay at home? Then, cast your anxiety aside and really participate in the pregnancy. Go to the obstetrician with her, and watch, listen and learn. Take a childbirth preparation course with her.

Commit to being there throughout the labor and delivery.

dads welcome

❋ Is life as I know it over?

The answer is yes, but not necessarily in a bad way. Sure, there will be less freedom and disposable income.

Relationships with friends, especially childless ones, will change. But there is

Like moms, expectant dads have questions, too.

Our birth advisor—the only one in the area—can help answer questions and make arrangements for special needs. For a Susan Hine, R.N., free personal discussion, BSN, birth advisor call 240-826-6643 or e-mail shine@adventisthealth care.com to schedule today.

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head’s up, dads

During your partner’s pregnancy, you may feel one step removed from the concrete reality of your baby-to-be. As she rides the waves of massive physical and emotional changes, her experience can be bewildering to you.

Here are a few tips on riding shotgun on the pregnancy journey.

• Follow her lead. Let your wife be the guide to what’s important to her during this time—what she’s experiencing and what she needs from you.

• Let it sink in. Every single child may be a surprise for you, even when you plan them.

A sense of responsibility crashes in on dads.

Just allow yourself time to process what the change will mean.

• Get ready to fall in love—eventually.

Mothers generally have a different kind of emotional attachment to their infants. As their father, you love them and would do anything for them. But dads tend to really start to become more attached to their children once they start to develop more personality and interact.

Looking for more ways to support your partner, educate yourself and be more involved through the pregnancy journey? You can access a list of books recommended by the Shady Grove Adventist Hospital birth advisor by visiting www.shadygrovebaby.com and clicking “Maternity Library.”

Be sure to check out the childbirth preparation classes offered by Shady Grove Adventist Hospital and Washington Adventist Hospital that are listed in the Health Advisor in the back of this issue.

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take heart

get it off if you

Visit www.AdventistHealthCare. com/heartcenter for informational videos on cardiac and vascular conditions and on-call experts to answer your questions, and to find a physician near you.

your chest

experience pain or

discomfort in your chest, don’t keep it to yourself

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You’re hard at work on your computer, typing that report due by the end of the day, when you notice an uncomfortable pressure in your chest.

You keep writing, and the pressure keeps coming. Probably just that BLT you devoured at lunch, you tell yourself. Or it could be the stress of your boss waiting to devour your memo. Or maybe, you start to worry just a little, it’s something more serious.

So what is that feeling, and should you be concerned? The source of chest pain can be any organ or tissue in your chest, including the heart, lungs, esophagus, ribs or muscles. And it can reveal a number of different conditions— some more dangerous than others.

taking no chances Cardiologists warn that anytime you’re experiencing chest pain or discomfort, you should get to an emergency room as quickly as possible to rule out a heart attack. It’s a potentially lifethreatening mistake to try to self-diagnose your chest pain, experts say. Even if it’s a false alarm, you’re better safe than sorry, because the first hour of a heart attack is the most critical.

“If you have the pain, call 911,” says Anthony Joseph, M.D., an emergency medicine physician and spokesman for the Society of Chest Pain Centers, an accrediting organization focused on

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improving patient care. “Fifty percent of people die in the first hour of their heart attacks. So if you wait two hours to see what’s going to happen, you’re dead half of the time.”

For American men and women, coronary heart disease, which can cause chest pain called angina-pectoris, is the leading killer. About 1.1 million Americans suffer a heart attack each year, and about 460,000 of them are fatal.

Most victims are between 50 and 75 years old, but heart attacks can strike people as young as 20—and women account for almost half of all heart attack fatalities.

A heart attack often starts with mild discomfort or a burning sensation in the middle of the chest, says Raymond Bahr, M.D., a Baltimore cardiologist and founder of the Society of Chest Pain Centers. The situation can be deceiving because the pain may come and go, even for several days, he adds. Keep in mind that when you get to the emergency room, medical guidelines require that you be given an electrocardiogram (ECG) quickly. “That ECG should be in the hands of the doctor within 10 minutes of your arrival,” Joseph says.

got GERD? What if the doctor rules out heart disease as the source of your chest pain? “Then you can start

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thinking about other causes, and one of those would be gastrointestinal,” says Patrick Waring, M.D., a gastroenterologist and spokesman for the International Foundation for Functional Gastrointestinal Disorders.

Gastroesophageal reflux disease, or GERD, in which stomach acid backs up into the esoph­ agus, causes a burning sensation in the chest area, Waring explains. The esophagus is behind the heart, so the symptoms can be indistinguishable from pain associated with a heart attack.

Occasional heartburn is common, but if it occurs more than twice a week, you may have GERD. Precise figures are elusive, but some surveys indicate that the disease strikes 7 to 10 percent of Americans. Patients typically are about 50 years old, but can be in their 30s and 40s. The condition is almost never lifethreatening, Waring says, although chronic severe GERD has been associated with esoph­ ageal cancer in rare situations.

In addition to GERD, chest pain can indicate other digestive conditions, such as gallbladder disease or stomach ulcers. “Gallbladder problems typically cause pain on the right side of the upper abdomen, but the pain also can be up in the chest,” Waring says. The pain usually worsens with eating and may be accompanied by nausea and vomiting. Similarly, a stomach ulcer generally causes a burning sensation just below the chest in the upper part of the abdomen, and often an antacid temporarily helps.

every breath you take There are plenty of other potential sources of chest-related problems, including the lungs.

“Anything that irritates the pleura, or the covering of the lung, can cause chest pain,” says Alfred Munzer, M.D., a spokesman and past president of the American Lung Association, and a pulmonary specialist at Washington Adventist Hospital. The pain often gets worse with a deep breath or cough and typically is sharp. Lung-related conditions include: • Pneumonia • Lung cancer • Pulmonary embolism (a blood clot to the lung) • Pneumothorax (the collapse of part of a lung) • Pleurisy (inflammation of the pleura) A muscle strain also can be the culprit.

Frequently such an injury will be painful to the touch, and acetaminophen or ibuprofen, ice, heat and rest may bring relief.

recognize the signs A heart attack can cause different types of discomfort not necessarily perceived as pain or even felt in the chest. Many times there is no chest pain at all—women are somewhat more likely than men to have other symptoms, especially shortness of breath, nausea/vomiting, and back or jaw pain. The discomfort may: • Be in the chest, inner arm (particularly the left arm), jaw, back, neck or stomach.

• Feel like pressure, squeezing, fullness or pain, or just plain indigestion.

• Worsen with activity and decrease with rest.

• Be diffuse, not in a particular location.

• Remain constant or come and go, with each new pain coming sooner, lasting longer and feeling worse.

• Include sweating, shortness of breath or flulike symptoms, such as nausea, vomiting, lightheadedness or a cold sweat.

get help fast If you or someone you know is experiencing symptoms, get to the emergency room immediately. Shady Grove Adventist Hospital and Washington Adventist Hospital are designated as chest pain centers by the national Society of Chest Pain Centers and Providers. Find their locations at www.ShadyGroveAdventistHospital.com and www.WashingtonAdventistHospital.com.

And don’t rule out growing pains, says cardiologist Richard Stein, M.D., a spokesman for the American Heart Association. Earlier in life, the ribs consist of two-thirds cartilage but eventually grow to become two-thirds bone, Stein says, and this can cause temporary rib inflammation and pain as late as the 40s and beyond, a condition called costal chondritis.

Chest pain can even have psychological roots.

In one study, British researchers reported that anxiety, depression or other mental disorders may be the cause of many unexplained cases of chest pain in younger adults. They found the complaint was three times more common among 36-year-olds affected by a psychiatric disorder or symptoms than among unaffected subjects.

Other research has found that chest pain is a typical symptom of panic attacks.

So even if you’re sure that the source of your discomfort is that BLT and you’ve vowed never to return to the corner deli, you shouldn’t ignore chest pain. “It can be very, very serious,” Munzer cautions. “It’s important to get prompt medical help.” vim & vigor • s ummer 2009

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the meaning of

screenings

there are a wealth of health screenings available that can help you live a longer and healthier life. are you taking advantage of them?

Do you see a doctor only when you are sick? Do you avoid or postpone screenings, vaccinations or preventive care visits? If this sounds familiar, you are missing a perfect opportunity to take control of your health. Timely screenings with early detection, staying current with recommended vaccinations and maintaining a healthy lifestyle can add years to your life.

good health: it’s a family affair

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info

Mark your calendar! Check out community screenings at www.

AdventistHealthCare.com/calendar and save the dates for the screenings you need to keep you in good health.

recommended screenings WOMEN

Ages 16-39

Ages 40-49

Mammogram

Every one to two years from age 40 on. Regular mammograms reduce breast cancer deaths.

Clinical Breast Exam

Every three years.

Breast Self-Exam

Monthly. Perform breast self-exams at the same time each month.

Cervical Cancer (Pap Test)

Women should have a cervical Pap test within three years of becoming sexually active or by age 21. Test yearly until age 30.

After age 30: Yearly Pap testing with the addition of HPV DNA test. After three negative results, rescreen every two to three years.

Knowing your family’s health history could go a long way toward keeping you healthy.

The Department of Health and Human Services MEN launched the Family History Initiative to help you learn Testicular Cancer about the diseases that affected your blood relatives.

“The earlier you know which health conditions run in Prostate Cancer your family, the easier it is to develop prevention plans Abdominal Aortic with your doctor,” explains former U.S. Surgeon General Aneurysm Richard H. Carmona, M.D., MPH. Visit www.hhs.gov/family Ages 16-39 WOMEN & MEN history to find a tool that Blood Pressure At every healthcare visit or at teaches you how to organize least yearly. your family’s health history.

Glucose (Fasting) Have a fasting blood sugar test if you are at risk for You should print the history diabetes, especially if you and review it with your doctor. have high blood pressure, high cholesterol or obesity.

Need a primary care Cholesterol (Fasting) Once every five years. physician? Go to www.

Vision/Glaucoma Every three years for blacks.

AdventistHealthCare.com/ doctors to select a doctor and Osteoporosis schedule your annual physical.

Colorectal Cancer

get screened

Yearly. Performed by a clinical healthcare worker.

Ages 16-39

Ages 40-49

Talk to your doctor about risk factors and screenings.

The risk of testicular cancer decreases after age 40.

Talk to your doctor about risk factors and screenings.

One-time ultrasound screening for men ages 65 to 75 with a current or past history of smoking.

Ages 40-49

Ages 50-64

Every two years regardless of race.

Every one to two years.

Ages 65+

Everyone 65 or older needs bone density screening.

Stool/fecal occult blood test yearly and either colonoscopy every 10 years or flexible sigmoidoscopy every five years.

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en ev

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WITH AGE COMES WISDOM, and also a sneaking realization that climbing the stairs isn’t quite as easy as it was a couple of years ago. And those groceries do seem a bit heavier to lift these days.

Not to worry. Slowing down a tad with the years is natural, but that doesn’t mean you can’t stay active and healthy as you get older—and have fun doing it. The U.S. Department of Health’s new exercise recommendations announced last fall advise that at any age you only need to do at least 2½ hours of moderate-intensity physical activity each week to reap benefits. The best activity choices are those that take the “work” out of “workout,” like walking, swimming, bicycling and social dancing.

Turn any of these activities into a habit—with friends or a group whenever possible—and better well-being will be just one of many rewards. vim & vigor · s ummer 2009

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step forward

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ou already do it every day, even if you don’t think of walking as exercise, but is it enough? Dennis Parks, cofounder of WalkStyles (walkstyles.com), which matches walkers and walking clubs, encourages people to wear a pedometer to count walking steps. See how many steps you take per day—2,500 is typical—and then once a week add 500 daily steps. Work toward adding exercise walks of 30 minutes most days of the week at an aerobic pace. “That’s a pace that requires some effort,” Parks notes, “but still lets you carry on a conversation.” Have those conversations with a walking partner or group, or if you walk solo, you can multitask by making calls or doing errands.

The virtues of walking are many. “Walking helps prevent heart disease, osteoporosis and some cancers,” says Parks, “while improving brain function and helping you maintain a healthy weight.” All you need are walking shoes, a pedometer and, on longer walks, a full water bottle—and you can do it anytime, anywhere.

pedal with passion

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“

t’s impossible to be in a bad mood on a bike,” says Jacquie Phelan, a former professional mountain bike racer who has taught thousands of people to ride road and mountain bikes, “except when you’re cut off by an SUV.” Phelan’s advice to born-again bikers—those who haven’t spent much “saddle” time since they pedaled to college classes—is to find a friend who already does some cycling. “That way you aren’t out there feeling alone when you’re just getting used to riding again,” she says.

Start by getting fitted for a bike and helmet at a bike shop.

Phelan recommends a mountain bike because it’s adaptable to any surface, and the heftier tires and frame offer a safer, more comfortable ride. Start with short distances. As you ride more you’ll discover the multifaceted benefits of biking, as a “green” and inexpensive form of transportation and as a simple and stress-reducing form of exercise. As Phelan notes, “It’s really good at tricking you into getting fit while you’re having a good time.”

You may be feeling better, but your risk of a future heart attack or stroke never goes away.

Help stay protected with PLAVIX.

Please see important product and prescribing information on following pages. sanofi-aventis U.S. LLC

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commit to be fit

get healthy at work

Getting started with a fitness routine and making the commitment to live a healthy lifestyle just takes a little planning. First, get an annual checkup and talk to your doctor about your plans. Then, educate yourself on how to implement healthy habits: Sign up for cooking classes, speak with a registered nutritionist and attend regular exercise classes—the group setting will give you the support you may need. Try something new that you enjoy and vary your activities to keep up your interest and challenge your body. Find screenings, fitness and nutrition classes, and more at www.AdventistHealthCare.com/ calendar or in the back of this issue.

Worksite Wellness offers programs that help reduce healthcare costs, reduce injury and increase employee morale. To learn more, go to www.Adventist HealthCare.com/ work.

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wimming may be the best of all exercise options because it works the whole body without overworking it. “It conditions the heart, lungs, upper body and lower body, all at the same time, but without the joint impact of land activities that can lead to injuries,” notes James Miller, M.D., a longtime swimming expert, coach and U.S. Masters Swimming board member. “Plus, swimming can burn calories like crazy.”

At any age, swimming can also dramatically improve your overall health. An ongoing study of swimmers has found that all the common markers of aging—such as increased blood pressure, diminished lung function and reduced muscle mass— improve substantially with regular swimming. Miller recommends you gradually build up from 15-minute swims to three to five 45-minute swims per week. Keep it fun by swimming with a friend or joining a group at a local recreation center or health club.

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he success of TV shows like Dancing with the Stars and So You Think You Can Dance has America on its feet, but is it enjoyment or exercise? It’s both, and not just for young dancing queens and kings. “Dancing is often a fountain of youth for older adults,” says Angela Prince of USA Dance, “because it helps you regain balance, coordination and energy.” In fact, half the members of USA Dance, America’s largest organization of social ballroom dancers, are over 50.

Lessons and locations are easy to find, from churches to bars to dance studios—or check dancespots.com. Who do you bring? Dancepartner.com can connect you with a partner. What to wear? Casual attire and flat shoes (not sports shoes or sandals) are usually fine. There are dozens of kinds of dances you can try. “Social ballroom dancing is most popular right now, especially among people over 50,” says Ken Greer, founder of DanceSpots and DancePartner.

“But at any age, social dancing is just a fun way to meet people and get exercise.” vim & vigor · s ummer 2009

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tech

check your can cell phones, computers and other gadgets impinge on your health? here’s what you need to know by donna shryer

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Mention life without cell phones, MP3 players and the Internet and watch people gasp and flinch. Perish the thought! But is all this forward-thinking technology pushing our health backward? Here’s how a few technological advances may be negatively affecting your life—and tips to stay healthy in spite of them.

❋ cell phones/ blackberrys Tech Troubles: Texting or e-mailing on cell phones and personal digital assistants (PDAs) links families, friends and co-workers. The drawback, dubbed “BlackBerry thumb,” involves a repetitive stress injury from prolific texting.

Health Tips: “Most of us text from a really small keyboard that repeatedly puts the thumb in awkward positions,” says Leon Benson, M.D., a spokesman for the American Academy of Orthopaedic Surgeons. “This causes the tendons around your wrist and thumb to become inflamed and tender.”

Benson recommends typing on a less-constricting, foldout keypad, or for longer texts, type on a standard keyboard and sync with a PDA to send. If pain persists for more than four days, see your physician, who may prescribe a splint, anti-inflammatory medication and most certainly thumb rest.

❋ headphones Tech Troubles: Although MP3 players give us great sound on the go, studies show that many of them achieve volume levels that can permanently damage your hearing.

Health Tips: The Centers for Disease Control and Prevention recommends setting your volume no higher than 85 decibels, about equal to the noise level of a vacuum cleaner. And if you can’t hear the person next to you, it’s too loud.

Using personal stereos and earbuds to block background noise, such as racket on public transportation, can produce the worst volume offenses, requiring sound around 100 decibels. Instead, try noise-canceling headphones.

gadgets shouldn’t hurt

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Tech Troubles: The Internet has revolutionized the way we shop, communicate, socialize and gather information. Although surfing the Web makes life easier, not every medical website is trustworthy— and some are just plain inaccurate.

Health Tips: To make the most of the information highway, Lori Heim, M.D., president-elect of the American Academy of Family Physicians, stresses balance between doctor and data. “I’ve had so many patients work themselves into a tizzy because they misinterpreted something they found online,” she says. “The Internet is great, but only if you use it to augment or jump-start dialogue with your physician.” Heim says that the best sites are those associated with or recommended by your physician and your hospital. After that, your safest health-related websites are those published by the U.S. government (addresses that end in .gov), nonprofit organizations and hospitals (.org), and colleges or universities (.edu).

FREE e-news

For healthcare news in your community, sign up for our FREE e-newsletter today. Visit www.ShadyGrove AdventistHospital.com or www.Washington Adventist Hospital.com.

Denying tech troubles can gradually lead to serious health problems, including loss of hearing and temporary or permanent damage to the soft tissues in the body, such as the muscles, nerves, tendons and ligaments, and compression of nerves or tissue.

Get tested now if you experience any of these symptoms: Headphones—Voices sound muffled; reduced ability to follow a conversation in a noisy environment, such as a restaurant or party; or ringing in the ears.

Cell phones/BlackBerrys—Pain, visible swelling or redness of the joints; or loss of flexibility and strength in your hands, wrists or fingers.

Need a doctor? Find an expert physician at www.AdventistHealthCare.com/ doctors or call 800-642-0101.

PHOTOGRAPH (LEFT) BY LUCIANNE PASHLEY, PHOTOLIBRARY; (ABOVE) BY KATERYNA DYELLALOVA, DREAMSTIME.COM

❋ the web

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small wonders

a revolution in technique and technology has made major surgery possible through tiny, noninvasive portals, drastically reducing recovery times. just wait until you glimpse what the future holds Consider the changes in computing in recent decades, when microchips have grown ever more powerful while also shrinking, and you’ll get a head-spinning reminder of the power of technology to make things simultaneously smaller and more sophisticated.

As it happens, it’s a trend that also has been transforming the world of surgery over the past 20 years. Conventional operations use an open incision to give surgeons direct access to see and operate on a specific area of the body. But small, specialized tools make it increasingly possible to do surgery through tiny openings in the body—and more advances may be in store.

surgery with subtlety The goal of minimally invasive surgery is to access the surgical site with negligible damage to the skin, muscles and other surrounding tissue. “A lot of the side effects of surgery are due to the overall trauma to tissues, and not the actual surgical procedure,” says Pier Giulianotti, M.D., past president of the Minimally Invasive Robotic Association.

One purpose of the traditional open incision is to let surgeons see the area where they are

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working. In minimally invasive procedures, by contrast, endoscopes perform this function.

Endoscopes are fiber-optic tubes that send light into the body and transmit images back to the surgeon. These tiny tools are called—get ready for a little jargon—thoracoscopes when used in the chest, and laparoscopes when used in the abdomen. So, when minimally invasive surgery is done in the abdomen, it is called laparoscopic surgery.

In laparoscopic surgery, the body cavity is expanded with a harmless gas, such as carbon dioxide, to create a working space. Then small incisions allow the laparoscope and specially designed surgical tools to enter the body.

“Just about every abdominal procedure that’s done is now offered with a minimally invasive approach,” says Bruce Schirmer, M.D., editorial board member and past editor-in-chief of the Journal of Laparoendoscopic and Advanced Surgical Techniques. But that doesn’t mean every surgeon feels comfortable with the technique.

“As time passes, more people are trained to do minimally invasive surgery,” Schirmer says.

“But many surgeons are still more comfortable doing open surgery.”

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by teresa caldwell board illustration by chris buzelli vim & vigor • s ummer 2009

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small incisions allow specially designed surgical tools to enter the body Laparoscopic gallbladder removal was the earliest procedure to benefit from minimally invasive techniques, in the late 1980s. Currently, more than 90 percent of these surgeries are done laparoscopically, Schirmer says. Antireflux surgery and bariatric (weight-loss) surgery are also commonly done laparoscopically, as are a number of gynecological surgeries.

In the early days, the tools were “pretty rudimentary in some aspects,” Schirmer says.

“There have been considerable technological improvements since then, which makes it possible to do more complicated procedures.”

Patients who have scar tissue from past open surgeries may not be able to have minimally invasive surgery, and if the procedure is an emergency, it will likely need to be done through an open incision. “Laparoscopy takes longer to get started, although not as long to finish since there is no abdominal wall repair,” explains John Hunter, M.D., past president of the Society of American Gastrointestinal and Endoscopic Surgeons.

The most important factor for patients to consider, Schirmer says, is the surgeon’s level of comfort and experience with minimally invasive techniques.

doctor R2D2 Robotic-assisted surgery is a technological advance that extends the possibilities of minimally invasive surgery. “Traditional laparoscopic tools are limited in some ways,” Giulianotti says. “It’s not feasible to do precise dissection or microscopic suturing.”

“In standard laparoscopy, surgeons lose their wrist,” Hunter explains.

“Laparoscopic instruments are like chopsticks—they don’t have a bend at the end.”

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Robotic surgery helps solve this problem by restoring a greater range of motion. Flexible robotic arms introduce surgical tools and endoscopic cameras into the body. “You move your hands in a natural way [at the control console], and the computer transmits those movements to the tip of the instruments,” Giulianotti says.

This allows the surgeon to execute precise, delicate surgical techniques—the computer even corrects for any hand tremor.

Improving on the two-dimensional images of conventional laparoscopy, robotic systems offer a three-dimensional view of the surgical field.

The images can also be magnified.

With robotic surgery, “we can offer to a larger range of patients the possibility of a minimally invasive operation,” Giulianotti says. “In the future, maybe all operations will become roboticassisted and minimally invasive.”

Even complicated procedures such as heart bypass can be done minimally invasively with robotic assistance. In a study presented to the American Surgical Association in 2008, minimally invasive robotic bypass surgery resulted in shorter hospital stays and recovery times, and better long-term function of the bypass graft, compared with traditional bypass surgery.

And try this for a real now-you’ve-heardeverything moment: Because robotic surgery is performed by remote control, someday it might be possible to do long-distance surgery. “The only limitation is the delay in transmission,” Giulianotti says.

scarless surgery As the culture of surgery evolves, surgeons continue to explore ways to make procedures as noninvasive as possible.

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robotic heart bypass surgery resulted in shorter hospital stays One approach that may be on the horizon is natural orifice translumenal endoscopic surgery, or (thankfully!) NOTES for short. NOTES uses the body’s natural openings to introduce surgical scopes and instruments, seeking to avoid exterior incisions. Instead, internal incisions—in the stomach or pelvic floor, for example—allow access to the abdominal, pelvic or chest cavity.

The safety and efficacy of NOTES are being researched. To guide responsible development, expert laparoscopic surgeons and interventional endoscopists formed a working group in 2005.

They believe NOTES may ultimately represent a shift as significant as the initial introduction of minimally invasive surgery.

Still, Hunter says, “NOTES doesn’t immediately pass the test of being so much better” than laparoscopic surgery. Effectively maneuvering surgical tools in this approach is a challenge.

The tiny incisions of laparoscopy already result in little or no scarring, and the difference in recovery time may not be significant.

But because NOTES uses no external incisions, it could make it less necessary to achieve complete sterility outside the body. So emergency surgery could someday be safely performed outside the operating room—at the bedside of a patient in intensive care, or even at the scene of a car accident.

As surgeons continue to pioneer innovative techniques and medical technology keeps evolving, patients reap the rewards of surgery with more benefits and fewer risks.

surgery uncertainty?

To help ease your fears, talk to your doctor before your surgery so you: • Understand completely what your surgery will improve and what risks are involved.

• Are aware of exactly what will take place during the procedure. Ask your doctor to outline the methods, type of anesthesia that will be used and recovery time.

• Understand the costs associated with surgery.

Call your insurance company beforehand to clarify expenses.

Some of the best care is close to home.

• Shady Grove Adventist Hospital has a new surgical services department with large operating suites, private consultation rooms and a special area just for children.

• Washington Adventist Hospital added one of the most advanced minimally invasive surgical suites in the area.

considering surgery?

Find out more about new surgical procedures available right near you and locate a top physician at www.Adventist HealthCare.com.

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you’re just six steps away from adjusting your attitude—and your health by jill schildhouse

positively When life gives you lemons, make lemonade.

When one door closes, another door opens. It’s always darkest before the dawn. What do these sayings have in common?

All, no doubt, were first uttered by optimists.

Each offers up a seemingly negative situation, yet suggests a new, positive outlook. And that twist in how we view those inevitable bumps in the road of life is what separates an optimist from a pessimist.

But if you think optimists were, well, just born that way, don’t be so pessimistic! It’s a skill anyone can learn, with a little practice. While it’s likely that some people are more optimistic by nature, “it’s clear that more positive thinking can be acquired,” says Sheila Sidney Bender, Ph.D., a psychologist and coauthor of The Energy of Belief: Psychology’s Power Tools to Focus Intention and Release Blocking Beliefs (Elite Books, 2007).

“Everyone can learn a certain amount of optimism.”

it’s all in the attitude First, let’s take a look at what optimism is. “Optimism means that no matter what comes my way, I am empowered to make things go in a positive, healthy direction,” Bender says.

“Optimists think ‘I have options’ and ‘I am in control.’ ” At the same time, optimists don’t have a false sense of reality. “They are not so naïve as to think bad things won’t happen,” explains Bender. “They realize they can do something about those bad things.”

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heal t Why is being an optimist so important? Your mind-set may affect your health. Researchers from the Ben-Gurion University of the Negev in Israel recently found that optimists are 25 percent less likely to develop breast cancer. And a study of hundreds of older adults in the Netherlands, published in 2004 in the Archives of General Psychiatry, found that those who described themselves as very optimistic had lower death rates from heart disease.

harness the power of positive thoughts Are you ready to change your way of thinking? Follow this action plan for becoming more optimistic, offered by Christopher Peterson, Ph.D., professor of psychology at the University of Michigan and a member of the American Psychological Association: CHOOSE FRIENDS WISELY If you spend more time associating with people who are optimistic, you’re more likely to think that way yourself, Peterson explains. Surround yourself with those who think the way you want to.

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PHOTOGRAPH BY DMITRY MARGOLIN, FOTOLIA

3/12/09 2:36:27 PM

You can learn to be a positive thinker—and soon you’ll be filling your basket to the brim, enjoying a bike ride in the sunshine, and wearing a smile (just don’t forget your helmet!).

l thy photograph by beauty photo studio, photolibrary

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lean on us

Support groups can help you to receive both emotional and practical support if you’re feeling less than optimistic. To find a support group that best fits your needs, visit www.

AdventistHealthCare.com/calendar or see Health Advisor in the back of this issue.

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CHALLENGE YOUR PESSIMISTIC THOUGHTS

When you realize you’re having a negative internal conversation, interrupt your thoughts immediately. “If you find yourself thinking, ‘My office’s parking lot is overcrowded. If I’m five minutes late I’ll never find a parking spot, so I’ll probably get fired for being late and I’ll never find another job again,’ then it’s important to interrupt the catastrophizing downward spiral before it gets out of control,” Peterson warns.

SAVOR YOUR SUCCESSES “While our mothers may have taught us modesty,” says Peterson, “don’t take it too far. Optimism comes from success. Take time to celebrate quietly and privately—or with your friends and loved ones.”

BE PROACTIVE Optimism is not just hoping. “As with the lottery, you can’t win if you don’t play,” says Peterson of optimism. “It’s nice to just expect good things to happen, but you must have a plan to make it happen.” Spend some time thinking of ways in which you can ensure you get what you want.

FOCUS ON REALISTIC GOALS Make sure your goals are attainable so you aren’t reaching for the impossible.

“A current minimum wage worker shouldn’t expect to earn $10 million next year,” Peterson says. Focus on smaller goals, and once those come to fruition you can make them progressively bigger. For instance, instead of setting a goal to lose 25 pounds, start with 10. You will feel so optimistic when you succeed, you’ll set your sights on the next step.

BE SPECIFIC “Don’t set a goal to be nicer,” says Peterson.

“Nobody knows what that means. Set a goal to say hello to every new person you meet at work. You can measure the success of that.”

Once you apply these strategies, there’s a great chance things will be coming up daisies in the days and months ahead. “Ultimately, there is evidence to suggest that if you ‘intend’ a positive outcome, the chances for one, although not assured, are increased,” says Bender. “Optimism is a win-win mind-set.”

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finding the silver lining

Job loss, financial problems, major life changes and family history are common factors of depression.

Symptoms include trouble sleeping or excessive sleeping; a dramatic change in appetite; fatigue and lack of energy; feelings of worthlessness, self-hate and inappropriate guilt; extreme difficulty concentrating; agitation, restlessness and irritability; inactivity and withdrawal from usual activities; feelings of hopelessness and helplessness; and recurring thoughts of death and suicide.

Depression is treatable. Potomac Ridge Behavioral Health can help people of all ages. Call 800-204-8600 or visit www.potomacridge.com.

PHOTOGRAPH BY ELENA ELISSEEVA, FOTOLIA

3/19/09 5:06:41 PM

pd tv star patrick

dempsey helps his

mom—and thousands of others—cope

his mother’s son with cancer

by dennis mccafferty

Years before he emerged as “Dr.

McDreamy” on the hit ABC-TV medical drama Grey’s Anatomy, actor Patrick Dempsey struggled with a stunning health development within his own family: In 1997, his mother, Amanda, was diagnosed with ovarian cancer. Dempsey was a respected working actor, but hardly a major star with unlimited resources to afford the best treatment in the world. He was—like so many of us—a son who suddenly needed to do whatever he could for a loved one, with no real idea how to begin.

“I had just started dating my wife, and I brought her home to Maine,” recalls Dempsey, 43, in a recent conversation with Vim & Vigor. “Mom wasn’t feeling well, which was so unlike her. … During our visit, she went to the doctor and she received the diagnosis, which was devastating.”

He was overwhelmed by the amount of information he needed to take in. “You also question how you can provide all the love and support that your mom will need,” he says. “I was working on the West Coast, and it’s not easy to get to Maine from there. There’s a lot to consider, and it’s difficult to process all the information and feelings that come at you.”

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photograph by corbis outline

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pd

Amanda Dempsey recovered from the first diagnosis only to have the disease come back twice, in 1999 and again in 2001. She’s now cancer-free, her family reports. Patrick Dempsey credits his sister, Mary Dempsey, as being a major contributor to their mother’s successful recovery. Her background in the healthcare administration field helped the family weave through what seemed like a labyrinthine series of complex medical terms, options and possible outcomes for loved ones to consider.

And, of course, the entire family took turns when it came to providing love and support. “It’s a team effort in so many ways,” Dempsey says. “The caregivers need to provide so much support, and be as positive as they can be, to get the patient moving from one treatment to another and keep their spirits up.”

helping a loved one through cancer

❋ providing hope

When it comes to helping other families deal with cancer, Dempsey and his family continue to keep moving. In March 2008, he launched the Patrick Dempsey Center for Cancer Hope & Healing (dempseycenter.org), at the same Central Maine Comprehensive Cancer Center where his sister works and his mother was treated.

As with many cancer centers, the Dempsey Center for Cancer Hope & Healing features a research library with Internet access to cancer

“Caregivers need to provide so much support . . .” resources, a medical treatment room, dedicated space for cancer support-group meetings and educational programs, and exercise and yoga classes.

Patients and their loved ones can come away from the center with a feeling of energy, Dempsey says.

“Having a great energy level is 99.99 percent of the battle here. You have to have that to maintain the optimism and stamina to get through it.”

Patients at the center take a survey that tracks their needs—whether it’s stress relief or getting transportation to and from treatments. Then, the center’s staff works to help patients and their families with these issues. “In rural areas, many patients struggle with transportation,” says Kerry Irish, program director at the center. “Helping patients find ways to get to treatment also alleviates stress and impact on caregivers.”

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A patient’s recovery from cancer begins with you: the caregiver. Experts say that a patient rarely gets through the experience alone, and that the support of loved ones is critical.

A full listing of support groups and cancer screening programs at Shady Grove Adventist Hospital and Washington Adventist Hospital are available online at www.

AdventistHealthCare.com/calendar.

And, now, Shady Grove also offers the Caregiver Support Group. Meetings are each month to help people caring for loved ones who have cancer deal with their feelings of fatigue, stress and anger, and receive support from others in the same situation.

PHOTOGRAPH COURTESY OF THE PATRICK DEMPSEY CENTER FOR CANCER HOPE & HEALING

3/19/09 5:08:18 PM

pd ❋ facing the total challenge

Treatment centers must often help patients and their families deal with the total cancer challenge— not just the health realities of the disease, but all the emotional and logistical hurdles it presents.

Cancer survivor Deborah McIntosh goes to the Dempsey Center regularly for painting, yoga and massage sessions with others who are facing the disease. “When you’re first diagnosed, there are so many people you need to help you get through,” says McIntosh, 54, who has battled with a form of leukemia and is now cancer-free. “So when you take part in these classes at the center, you’re there with other people who are recovering from cancer, and you’re interacting with them and helping them get through it. It’s a way of giving back, and that itself can be therapeutic.”

Dempsey’s high profile has shined a spotlight on the center, but also on the advantages of a comprehensive treatment approach. “We realize there is value in Patrick’s status as a celebrity,” says Mary Dempsey, the center’s coordinator. “He’s raised awareness about our services. But, more importantly, he’s raising awareness about the importance of having a place to turn to for help and support.”

Dempsey himself continues to be proactive about his own wellness. He gets a physical and undergoes thorough cancer screenings before every season of Grey’s. The one-time state champion in Maine for slalom ski racing and current race-car and cycling enthusiast is devoted to physical fitness through yoga and other forms of exercise. He urges others to find something active that they enjoy doing.

“You really have to take care of yourself,” he says.

“The older you get, the harder it is to maintain your physical health. The better you stay active physically and mentally, the better chance you have for a full, healthy life.”

we’re here for you

Whether you are caring for a family member or trying to get through this difficult and complex journey on your own, assistance is available from our Cancer Care Navigator.

Go to www.AdventistHealthCare.com/ experts to ask cancer care experts your cancerrelated questions.

support those touched by cancer Cancer is an important cause for the foundations at Shady Grove Adventist Hospital and Washington Adventist Hospital.

Washington Adventist Hospital Foundation’s Cancer Patient Assistance Fund helps cancer patients with everyday expenses such as groceries and transportation.

Shady Grove Adventist Hospital Foundation supports Life Beyond Cancer, a comprehensive program that helps cancer patients and their families cope at all stages of the cancer experience. The foundation also collaborates with Montgomery County Department of Health and Human Services to conduct breast cancer screenings.

Please donate by visiting www.Adventist HealthCare.com/volunteer.

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PHOTOGRAPH COURTESY OF THE PATRICK DEMPSEY CENTER FOR CANCER HOPE & HEALING

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culinary

32

You’re there for your family every day, especially when one of the troupe is under the weather, offering comforting words and a warm cup of chicken soup.

But what if you’re the one feeling lousy? Now’s the time to give yourself some TLC. Fortunately, when you’re ailing, eating certain foods—and avoiding others—may give the relief you need:

tummy troubles

big league fatigue

a throbbin’ noggin

Probiotics are “friendly” live microorganisms (usually bacteria) that promote a healthy intestinal lining by counteracting harmful organisms. Optimally, probiotics share space with other gut organisms in a delicate balance—which can be disrupted by fast food, stress and antibiotics, says Gary B. Huffnagle, Ph.D., a professor at the University of Michigan Medical Center and coauthor of The Probiotics Revolution (Bantam, 2008).

The result: intestinal distress, including irregularity, bloating, abdominal cramps and heartburn. ❋ THE REMEDY: Huffnagle recommends probiotic-rich foods such as plain low-fat or nonfat yogurt, kefir (a fermented milk drink available in health food stores), or fermented aged cheeses such as cheddar or Emmental (a type of Swiss cheese). This can help restore the optimal level of friendly microorganisms and possibly bring relief within a few days to several weeks, depending on the severity and cause of your digestive problem.

Poor sleep—either problems falling asleep or frequently waking—is often at the root of low energy. What’s more, one recent study linked sleep trouble with psychological distress and biomarkers associated with heart disease and diabetes risk—more so in women than in men. ❋ THE REMEDY: What and when you eat can affect your sleep. Nosh on sleeppromoting snacks of around 200 calories about one hour before bedtime, advises Michael Breus, Ph.D., a diplomate of the American Board of Sleep Medicine and author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep (Plume, 2007). Include complex carbohydrates, a little protein and some calcium, such as whole-grain cereal with skim milk. Calcium stimulates production of melatonin, a sleep-signaling hormone, and combining carbohydrates and protein helps your brain make serotonin—the “calming hormone,” Breus explains.

Certain components of food can cause headaches and migraines for some people, says Angela Ginn-Meadow, R.D., spokeswoman for the American Dietetic Association. These include tyrosine (found in chocolate), histamine (in red wine), caffeine (in coffee or colas) and alcohol. Also, skipping meals can result in “hunger” headaches —blood sugar levels drop from the lack of food, thus diminishing a critical fuel source for your brain. ❋ THE REMEDY: First, keep a food diary to identify possible migraine triggers.

Next, stabilize blood sugar throughout the day with smaller, more frequent meals—for instance, six smaller meals instead of three larger ones—that include both complex carbohydrates and protein, advises Ginn-Meadow. Possible choices: a turkey sandwich on whole-grain bread or pita bread with hummus.

sleep it off

Fatigue can oftentimes be a symptom of a sleep disorder. When fatigue isn’t relieved by enough sleep, good nutrition or a low-stress environment, it should be evaluated by a doctor. Talk to your primary care physician about being referred for a sleep study at Shady Grove Adventist Hospital or Washington Adventist Hospital. For more information, visit www.

ShadyGroveAdventist Hospital.com/sleep or www.Washington AdventistHospital. com/sleep.

go one on one

For a personal consultation with a registered dietitian at Washington Adventist Hospital to treat certain conditions, call 301-891-6105.

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cures k feeling out of sorts? the perfect remedy may be as close as the kitchen by nancy christie

photograph by giulio sciorio

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by amy lynn smith

heartbeat in a

keep your

heart strong and healthy with these

11 lifestyle changes you can make today

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t

he average heart beats about 100,000 times a day, or more than 36 million times per year. But if you don’t take care of this remarkable, natural pump, it can’t take care of you.

Fortunately, you may be surprised how quickly you can give your heart a helping hand—in fact,

the following 11 actions can make a difference almost immediately. We’ve rated them based on the amount of time and effort each might take on a scale of 1 to 10 heartbeats (1 being quickest), but all are well worth the effort. Even if you haven’t been doing right by your heart, it’s never too late to start.

❋ measure up

❋ don’t supersize

❋ go fish

❋ don’t skip meals

Being overweight is a major risk factor for heart disease, and extra weight around the abdomen is usually of greatest concern, says Clyde W. Yancy, M.D., a cardiologist and president-elect of the American Heart Association.

A woman’s waist circumference should be no more than 34 inches, a man’s no greater than 40 inches. If your waist measurement exceeds those guidelines, it’s time to start a weight-loss program—but first, simply get out your tape measure and find out where you stand.

How much you eat is almost as important as what you eat.

For example, a healthy serving of meat, poultry or fish is about the size of a deck of cards. A reasonably sized potato? Think computer mouse. What’s more, most Americans eat their smallest meal in the morning and the largest at night. Try doing the opposite, so you can burn off your biggest meal with more activity throughout the day, says Ken Bertka, M.D., a family physician and member of the Board of the American Academy of Family Physicians.

The American Heart Association recommends eating at least two servings a week of fish containing omega-3 fatty acids, which clinical studies have linked to a reduced incidence of cardiovascular disease. Salmon, albacore tuna, lake trout, mackerel and herring are all high in omega-3 fatty acids.

One of the best ways to maintain or lose weight is to eat five to six smaller meals a day—and not miss meals.

“If you only eat once a day, between meals your body thinks it’s being starved, so it will absorb more calories and hold on to them more tightly once you do eat,” Bertka explains.

TIME COMMITMENT

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avoid oils high in saturated fats–palm oil, palm kernel oil, coconut oil and cocoa butter

❋ pile on the fruits and veggies

❋ attend a screening

❋ face facts about fats

❋ make smart substitutions

Bertka suggests this hearthealthy strategy—and he’s not alone. A 2001 study published in the Annals of Internal Medicine reported that diets rich in fruits and vegetables help prevent heart disease, especially green leafy vegetables and fruits and vegetables containing high amounts of vitamin C.

High blood pressure and high cholesterol are known risk factors for heart disease.

Get screened for these and other conditions as recommended by your doctor— especially if you have a family history of heart disease, which puts you at greater risk.

Limit trans fats—found in foods such as vegetable shortenings, cookies and snack foods—to less than 1 percent of your daily caloric intake. “If just 2 percent of our daily caloric quantity comes from trans fats, that alone can raise our heart disease risk by 23 percent,” Yancy says. Also, avoid fats that come in solid form in the dairy case, such as margarine or shortening; opt instead for monounsaturated fats, including olive oil, canola oil or sesame oil.

Limit foods high in saturated fat—such as pork, beef and traditional dairy products— to 7 percent of your daily caloric intake.

Prepare food in the healthiest manner possible. “With any type of meat you’re cooking, grilling is better than baking, which is better than frying,” Bertka says. Other clever cooking replacements Yancy suggests include using low-fat or fat-free milk instead of whole milk and two egg whites instead of one egg in recipes.

TIME COMMITMENT

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go

for a portable snack,

be heart smart

take along a small bag of whole-grain cereal or

In an emergency, experience counts. Learn more about cardiac care and find a great selection of highly qualified doctors at www.

AdventistHealthCare. com/heartcenter.

❋ get moving Find a physical activity you enjoy and can stick with—or better yet, come up with a variety of things you like to do to avoid boredom burnout. Whatever exercise you choose, aim for 30 minutes a day most days of the week for maximum cardiovascular benefits; move briskly enough to raise your heart rate for a sustained time.

TIME COMMITMENT

8

whole-wheat crackers

❋ kick the habit (or don’t start)

❋ take a ‘you’ break

Cigarette smoking increases the risk of coronary heart disease, says the American Heart Association. Quitting isn’t easy, but various smoking cessation programs and support tools are available—for example, check out the American Lung Association’s website at lungusa.org.

Bertka considers stress one of the top four risk factors for heart disease. To manage stress, set aside one hour a day for yourself.

“Do whatever you enjoy,” he recommends. “What matters most is that it’s your time, when you can put aside the sources of stress in your life.”

TIME COMMITMENT

TIME COMMITMENT

9

did you know?

WASHINGTON ADVENTIST HOSPITAL is a leader in cardiac care in suburban MarylandWashington, D.C. The hospital was the first in the area to do open heart surgery and is rated in the superior range by the American College of Cardiology for having excellent response times in a cardiac event.

SHADY GROVE ADVENTIST HOSPITAL, because of its great outcomes in emergency cardiac care, was selected as one of only four hospitals in Maryland chosen to participate in a study for elective percutaneous coronary intervention— an important procedure to open a narrowed or blocked coronary artery that may cause a heart attack if not treated.

10+

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make it last a guide to the care and feeding of your artificial joint by mike carlson k illustrations by matthew woodson

I

f you are the recent recipient of a new artificial knee or hip, welcome to a large and ever-growing club. Each year, nearly three-quarters of a million men and women get a shiny new titaniumand-plastic joint, and that number continues to increase. For the vast majority, it is welcome relief from years of progressively more painful stair-climbing, disturbed sleep and decreased quality of life.

Since the first hip and knee replacements in the late 1960s, the innovations in the field have increased exponentially. Implants now last 15 to 30 years, compared with 10 years for earlier joints.

But while joint replacement surgery has become more successful and less invasive, a revision—the replacement or repair of an existing artificial joint—is a more difficult proposition.

“Revisions tend to remain viable for a shorter period of time than the original,” says Jason Theodosakis, M.D., an orthopedist and author of The Arthritis Cure (St. Martin’s Paperbacks, 2003.)

Why? When an artificial joint is implanted, says Theodosakis, the end of the bone is shortened in preparation to accept the new joint, which is then affixed to the skeleton. While steel and plastic are easily replaced, the interface between your living bone and the artificial joint can only sustain so much wear and tear.

zero-sum game If you have gone to the pain and expense of investing in an artificial joint, it only makes sense to treat it with care to get the most miles out of it as possible. Life with an artificial joint is a zero-sum game. The more active you are, the quicker you will wear it out. And unlike your joints made of blood, tissue and cartilage, titanium does not heal.

“In very broad terms, an artificial joint is like the tires on your car. As

40

soon as you start driving the car off the lot you start wearing out the tires,” says Craig Weinstein, M.D., a sports orthopedic specialist and member of the American Academy of Orthopaedic Surgeons. “But you probably didn’t buy the car to leave it sitting on the showroom floor.”

Nor should you. Your overall health, a positive mind-set and the integrity of your bones—which your new joint relies on—depend on maintaining an active lifestyle.

Look at it this way: If you never got out of bed, your artificial joint would probably last 50 years. On the other end of that spectrum, former two-sport superstar Bo Jackson burned out his artificial hip in just three years. With the following tips, we’ll show you how to land in between those two points.

WARNING! To properly maintain an artificial joint over the long term, you must strike a balance between pursuing an active lifestyle and avoiding undue stress to the joint.

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no ups and downs Experts are loath to prohibit certain activities, as long-held workout habits can be key to a patient’s weight management and mental health. Still, most doctors agree that pastimes that place an axial load on the body—an up-and-down movement such as the jumping required for volleyball and basketball—are especially hard on

running argument “Running is a tricky one,” Weinstein says.

“Personally, I am not a big fan of running because of the impact-loading on the body.

But I won’t absolutely tell somebody not to do it if that gets them out of the house and keeps their cardiovascular health going.”

Since runners can be an obsessive breed, reducing their weekly miles may send them spiraling into depression. Or they simply may be willing to lose a few years on the life of their joint to maintain their athletic lifestyle. A third option is to get a little creative.

“If a guy is going to get depressed, then forbidding him from running is out of the question,” Theodosakis says. Instead, he may recommend an elliptical trainer or running

WARNING! Running on hard surfaces can place damaging stress on your new joint. It is best avoided.

It may be counterintuitive, but weight training is vitally important for your joint. Weight-bearing activity increases bone density, and the joint’s functionality depends on your bones being dense and strong. Training your muscles is another advantage.

“I usually recommend weight training because keeping the muscles around the joint strong can actually help decrease the

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TIP! With your doctor’s approval, include flexibility training in your exercise routine to help maintain the range of motion in your joints. It’s best to do a light warm-up for five to 10 minutes before stretching.

on soft dirt. “There are all sorts of different things I do depending on the person,” he explains.

Hiking, downhill skiing or golf are all better choices than running if you want to consider your new joint.

Theodosakis claims to have several patients who have happily morphed from runners into cyclists.

why weight?

42

artificial joints, according to Theodosakis.

And any sports that run the risk of impact injuries, such as mountain biking or rock climbing, are also discouraged.

force on the joint,” says Theodosakis, who recommends circuit training in which one set of each movement is performed for 10 to 15 repetitions.

Theodosakis advises finding a physical therapist who is joint-replacement trained and who may be able to work in tandem with your orthopedic surgeon. “[Patients] have to get a specific program for them and for their brand of joint,” he says.

WARNING! Proper weight training form is imperative! Lift poundages that allow you to perform controlled movements—avoid using momentum and swaying your body.

3/12/09 2:44:35 PM

pressure point Although lifting weights in a gym is good for new joints, lifting your own heavy weight is not so beneficial.

“On the knee, you will carry somewhere between three to six times your body weight from such activities as walking and stairclimbing,” says Weinstein. “There is a direct relationship. The more weight you carry, the more pressure you are putting across the knee joint.”

Maintaining a healthy body weight is vital not only to stave off obesity, diabetes, cardiovascular disease and other maladies, but it will also reduce daily wear and tear on your artificial joint, adding years to its life span.

A sound nutrition strategy will help expedite weight-loss efforts. Focus on eating whole foods such as fresh vegetables, fruit and lean proteins, and decrease your sugar intake, especially from beverages.

Weinstein points out that weight maintenance is often easier with an artificial joint, as many patients before surgery may have been in too much pain to exercise.

Life with an artificial joint can be exciting. Instead of limiting your lifestyle, it may introduce you to new sports such as cycling or swimming, and open up a reborn, pain-free existence. And with proper care, you’ll enjoy your newfound freedom of movement for years to come.

TIP! Maintain a healthy body weight through proper nutrition and lower-impact exercise–such as cycling or swimming–to reduce stress on your joint.

function junction

Because artificial joints are made of mostly metal alloys and plastic and have no biological activity, it’s easy to assume that the Tin Man’s oil can would be of more use than the myriad joint-supporting supplements on the market. Not so, says Jason Theodosakis, M.D., author of The Arthritis Cure, who recommends a few pertinent supplements.

“There are 230 joints in the body, so if you have osteoarthritis in one part of the body, chances are you have a lot of other joints that are bad, and these supplements might help them from getting worse,” he says.

Here is his list of the best over-the-counter products for both your artificial and natural joints.

• Avocado Soy Unsaponifiables (ASU): up to 600 mg a day • Hyaluronic acid: 80 mg of any prodFor more information on joint replaceuct that utilizes the Hyal-Joint form of ment procedures and options, call Judy hyaluronic acid, or 160 mg of other forms Mardirossian, Shady Grove Adventist • Glucosamine: 1,500-3,000 mg a day Hospital joint program coordinator, • Chondroitin: 800-1,200 mg a day at 240-826-7591, or Toni Clark, Be sure to talk to your healthcare Washington Adventist Hospital orthopedic program coordinator, at provider about what’s best for your 301-891-5050. situation. To find an expert physician or

joint custody

go

orthopedic surgeon near you, go to www.

AdventistHealthCare.com/doctors.

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sa

don’t let these

5

or

a h r b e f common perils ruin your fun in the sun by shelley flannery

When you were a kid, summer represented all that was good in the world: no school, going swimming and playing outside until the streetlights came on. To your mother, though, summer probably conjured up different thoughts entirely: sunburns, scrapes, bug bites and other hair-raising outdoor hazards ready to pounce on the unprepared.

These days, it’s your responsibility to protect yourself and your family from such fun-spoiling maladies— which can be serious enough to land a person in the hospital. “Summer is trauma season,” says Meri-K Appy, president of the Home Safety Council. “The breadth of risks is extended outdoors this time of year.”

Make sure your summer plans don’t involve a trip to the emergency room by avoiding these five summer bummers.

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1

bruises, scrapes and broken bones

The more active you are, the more bumps and bruises you’re bound to endure. Often, such injuries are the result of being ill-prepared.

How to play it safe Take appropriate precautions, depending on the type of activity. Wear protective gear (a helmet, wrist guards, and elbow and knee pads) when inline skating or skateboarding, and a helmet when bicycling. When boating, wear a lifejacket, obey water laws and abstain from alcohol when operating the vessel. Taking the kids to a playground? “Look for one with well-maintained equipment and nine to 12 inches of soft landing area such as rubber mulch or pea gravel,” Appy recommends. “And it should extend six feet around the equipment.”

2

sunburn It makes it difficult to shower, dress, even move. But sunburn is more than just inconvenient. It represents real damage to the skin—damage that can later lead to skin cancer. photograph (this page) by camaraydave, Dreamstime

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HOW TO PLAY IT SAFE Seek shade between 10 a.m. and 4 p.m., recommends the American Cancer Society, because that’s when the sun’s ultraviolet rays are strongest. When outside, wear clothes made of tightly woven fabric, a widebrimmed hat, sunglasses and plenty of sunscreen with an SPF of at least 15. Reapply after swimming (even if sunscreen claims to be waterproof), toweling off or perspiring.

3

heat exhaustion or heatstroke

When your body isn’t used to performing in hot weather, it can have a hard time keeping cool.

Heat exhaustion, according to the American Academy of Family Physicians (AAFP), can cause weakness, dizziness, headache, rapid heartbeat and dehydration, while heatstroke is more serious, leading to confusion, seizure, coma and even death.

HOW TO PLAY IT SAFE The AAFP recommends protecting yourself by scheduling rigorous activities for early or late in the day, when temperatures are lower. Drink plenty of water all day long (before and after your activity), and avoid alcohol and caffeine, which can dehydrate you.

you’ve got a leak,” Appy explains. With charcoal grills, never add lighter fluid to a fire, she cautions. And no matter what type of grill you use, keep children away.

As for fireworks, Appy warns, “the only safe way to enjoy them is to go to a licensed professional’s display.”

5

food poisoning With summer’s bevy of outdoor activities, you’re bound to enjoy a meal or two alfresco. “It’s especially important to follow safe food practices in the summer because bacteria grows faster in warmer weather,” says Ruth Frechman, R.D., a spokeswoman for the American Dietetic Association.

HOW TO PLAY IT SAFE “Don’t leave food prone to bacterial contamination out for more than two hours,” Frechman says. “And if it’s 90 degrees or hotter, don’t leave it out for more than one hour.”

The best piece of advice for reducing your chances of getting sick is to keep cold foods cold and hot foods hot.

Cold foods should be kept below 40 degrees. Hamburger meat should be cooked to at least 160 degrees, and chicken to at least 170 degrees.

4

burns Summer is a time for grilling and fireworks. But be careful, especially with children.

“Burns are the number-one cause of home injury in children under 15,” Appy says.

HOW TO PLAY IT SAFE “When grilling, make sure equipment is positioned safely, at least 10 feet away from the home,” Appy says. If you’re cooking with gas, check the propane attachment by spreading a mixture of water and dish detergent around the connection. “If it bubbles,

in case of emergency

Appropriate use of the emergency department is important.

If you think you need emergency care, go to the nearest emergency department: • In lower Montgomery County, Washington Adventist Hospital unveiled its newly modernized emergency department in January 2009, which, with new emergency care procedures, helps reduce wait times and improve care.

• In upper Montgomery County, Shady Grove recently expanded its pediatric emergency department, added more spacious treatment bays and opened the state’s first freestanding emergency center in Germantown.

check us out

Find out more about the newly renovated emergency department at Washington Adventist Hospital, the enhanced pediatric emergency department at Shady Grove Adventist Hospital, and the Shady Grove Adventist Emergency Center in Germantown. Visit www.Adventist HealthCare.com to learn more.

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health advisor

6/09-8/09 ❋ health

and faith

FAITH COMMUNITY NURSING—BASIC PREPARATION

location legend consult this key to find the location for your class, program or support group

s

= Shady Grove Adventist Hospital, 9901 Medical Center Drive, Rockville

w

= Washington Adventist Hospital, 7600 Carroll Ave., Takoma Park

a = Adventist HealthCare, 1801 Research Blvd., Rockville r

= Adventist Rehabilitation Hospital of Maryland, 9909 Medical Center Drive, Rockville

h = Holiday Park Multipurpose Senior

Center, 3950 Ferrara Drive, Wheaton

g = Gaithersburg Upcounty Senior Center, 80 A Bureau Drive, Gaithersburg

t

= Takoma Park Community Center, 7500 Maple Ave., Takoma Park

s

= Shady Grove Adventist Hospital Cardiac Rehab Center, 9715 Medical Center Drive, Suite 130, Rockville

L = Long Branch Community Center,

8700 Piney Branch Road, Silver Spring

m = Margaret Schweinhaut Senior Center, 1000 Forest Glen Road, Silver Spring

t

= Temple Beth Ami, 14330 Travilah Road, Rockville

i = Institute for Genomic Research, 9712 Medical Center Drive, Rockville m = MD Metropolitan MS Support Group, 303 Adclare Road, Rockville

p = Potomac Ridge Behavioral Health Center, 14901 Broschard Road, Rockville

Educational course for registered nurses who wish to work within their faith community.

Where: Washington Adventist Hospital and Columbia Union College Campus When: 7/25-7/30, 8:30 a.m.-5 p.m.

Cost: $850 Info: 301-891-6102; preregistration is required

by June 30 FRIENDSHIP SUPPORT GROUPS FOR THE BEREAVED IN YOUR CONGREGATION SETTING

A workshop for community congregations presented by the pastoral care department.

Cost: FREE Info: 301-891-5265

w HOSPITAL VISITATION WORKSHOP FOR CLERGY/LAITY A workshop on providing appropriate spiritual support among patients and their family members within a healthcare setting.

Cost: FREE Info: 301-891-5265

❋ maternal/

child health education classes

before your baby arrives MATERNITY TOURS

Information for expectant parents about our maternity services. s Where: Mother/ Baby Unit Lobby When: Wednesdays, 6/3, 6/10, 6/17, 7/1, 7/8, 7/15, 8/5, 8/12, 8/19, 9/2, 9/9 and 9/16, 7-8 p.m. and 8-9 p.m.;

register online

Detailed descriptions of our classes are available online at www.Adventist HealthCare.com/calender.

To register for any of our summer classes and events, call the registrar at 800-542-5096.

go

to register, call 800-542-5096

FdVVSU0994_49-56_HealthAdvisorREV.indd 1

health and wellness classes, programs and support groups for a healthy mind, body and spirit

·

health advisor

·

s ummer 2009

HA1

3/12/09 5:26:09 PM

health advisor contents health and faith maternal/child health education classes cardiac and vascular programs cancer care programs and screenings community lectures youth health and education nutrition classes fitness and weight management self-improvement first-aid/CPR classes support groups

HA1 HA1 HA4 HA5 HA6 HA6 HA6 HA6 HA7 HA7 HA7

Sundays (please call registrar for specific dates), 2-3 p.m.

Cost: FREE

breastfeeding class when you register for this course, the breastfeeding class will be FREE.

w

w

When: Sundays, 6/7, 7/12, 8/9, 9/13, 1-2:30 p.m.; Saturdays, 6/20, 7/25, 8/29, 9/26, 1-2:30 p.m.

Cost: FREE Comprehensive Childbirth and Infant Care Series

Available in six-week, three-day and two-day formats and includes information on prep­ aration for labor and birth, pain management, postpartum care for mom, and infant care.

Six-Week Series a When: Sundays, 7/12-8/16 or 9/13-11/1, 7-9 p.m.; Tuesdays, 6/16-7/21, 7/28-9/1, 8/18-9/22, 9/22-10/27 or 9/29-11/3, 7:309:30 p.m.; Wednesdays, 7/22-8/26 or 9/1610/21, 7:30-9:30 p.m.; Thursdays, 7/9-8/13 or 9/3-10/8, 7:30-9:30 p.m.

Cost: $140 per couple Info: If you register for a

When: Wednesdays, 6/10-7/15, 7/29-9/2 or 9/16-10/21, 7-9:30 p.m.

Cost: $130 per couple Info: Your FREE breastfeeding class is included in these dates.

and 7/26, 8/23 and 8/30, or 9/20 and 9/27, 10 a.m.-5 p.m.

Cost: $150 per couple Info: Please sign up for a FREE breastfeeding class when you register for this course.

Express Childbirth Class

This four-hour class provides just the basics for labor and birth. a When: 8/2 or 10/4, 2-6 p.m.

Cost: $65 per couple

w When: Wednesdays, 6/17 and 6/24 or 8/5 and 8/12, 7-9:30 p.m.

Cost: $65 per couple Info: Split into two 2.5-hour sessions at this location only

a Refresher Childbirth Class For those who have taken a childbirth class in the past four years and simply need a brief refresher.

When: 6/7, 8/2 or 10/4, 9 a.m.-noon Cost: $40 per couple Caesarean Birth Class

For those who are expecting to give birth by caesarean. a When: 6/8 or 8/10, 7:30-9:30 p.m.

Cost: $40 per couple

w

When: Arranged Cost: $40 per couple or $100 as a private class Info: 301-891-5305

Customized Private Childbirth Class

This class meets your special needs—scheduling difficulty, bed-rest restrictions, VBAC preparation and more. a Where: Adventist HealthCare or in your own home When: Arranged Cost: $60 per hour

w

When: Arranged Cost: $50 per hour Info: 301-891-5305 Breastfeeding Class

This program presents accurate, up-to-date information to get you off to the best start with breastfeeding.

a

Three-Day Series When: Saturday mornings, 6/20, 6/27 and 7/11 (skip 7/4); 7/18, 7/25 and 8/1; 8/8, 8/15 and 8/22; or 9/12, 9/26 and 10/3, 9 a.m.-1 p.m. Saturday afternoons, 6/20, 6/27 and 7/11 (skip 7/4); 7/18, 7/25 and 8/1; 8/8, 8/15 and 8/22; or 9/12, 9/26 and 10/3, 2-6 p.m.

Sunday afternoons, 8/9, 8/16 and 8/23; or 9/13, 9/20 and 10/4, 2-6 p.m.

Cost: $150 per couple Info: If you register for a breastfeeding class when you register for this course, the breastfeeding class will be FREE.

w Two-Day Course When: Two Sundays, 6/21 and 6/28, 7/19

HA2 to register, call 800-542-5096 • w ww. S h ad y G rove Adve nt i st H o spit a l. com/ c a len d a r • health advisor • summer 2009

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a When: Saturdays, 6/13, 7/11, 7/18, 7/25, 8/1, 8/15 or 8/29, 9-11:30 a.m.; Sundays, 6/7, 7/12, 8/2 or 10/4, 9-11:30 a.m.; or Mondays, 7/6, 8/3 or 9/14, 7-9:30 p.m.

Cost: $35 per couple, but FREE when registering at the same time for the Comprehensive Childbirth and Infant Care Series w

When: Saturdays, 6/27 or 9/2, 10 a.m.12:30 p.m.; Wednesdays, 7/15 or 9/2, 7-9:30 p.m.

Cost: $35 per couple, but FREE when registering at the same time for the Two-Day Childbirth and Infant Care Series Info: Already included in the Six-Week Childbirth Series (this location only) Baby Care Basics Class

Learn how to care for your newborn. a When: Mondays, 7/20 or 9/21, 7-9:30 p.m.

Cost: $35 per couple

w

When: Wednesdays, 7/8 or 8/26, 7-9:30 p.m.

Cost: $35 per couple

w

Baby Care For Adoptive Parents

A private class customized for the expected age of your baby at the time of adoption.

When: Arranged Cost: $100 per couple Info: 301-891-5305

s Fatherhood 101 Classes Helps expectant or new

dads meet the challenges of fatherhood.

When: 7/11 or 9/12, 1-3:30 p.m.

Cost: $20 BLISS Marriage and Parenting Seminar for Expectant Couples

Offers techniques to create winning relationships.

Cost: FREE Info: BLISS at 202-2652547, www.getbliss.com Infant Safety and CPR

This course covers childproofing, CPR, rescue breathing and airway management techniques. s When: Sundays, 6/7, 6/14, 6/21, 6/28, 7/5, 7/12, 7/26, 8/2 and 8/23, 10 a.m.-noon Cost: $35 per person, $50 per couple

a Where: Suite 300 When: Sundays, 7/19, 8/9, 8/16 and 8/30, 10 a.m.-noon Cost: $35 per person, $50 per couple

and big sisters for the arrival of a new baby to their families.

w

When: 6/17, 7/1, 7/15, 8/5, 8/19, 9/2 or 9/16, 5:30-6:30 p.m.

Cost: $12 for first child, $8 for each additional child

When: Saturdays, 6/27, 7/25, 8/29 and 9/26, 10 a.m.-noon Cost: $35 per person, $50 per couple

s So, You’re Going to be a Grandparent?

Information on how to be a helpful grandparent to the family with a new baby.

When: Mondays, 6/1 or 9/14, 7:30-9:30 p.m.

Cost: $20 per person, $25 per couple

sibling classes The following classes prepare big brothers

s Brother and Sister Class (ages 3 to 6)

s Hey! What About Me? Class (ages 5 to 10) When: 6/3, 7/1, 8/5 or 9/2, 4-5 p.m.

Cost: $12 for first child, $8 for each additional child Info: Children 10 and older may attend adult Wednesday evening tours

w

Sibling Preparation Class

(ages 3 to 9)

When: Sundays, 6/7, 8/9, 9/13, 3-4:30 p.m.

Cost: $25 for family with one child, $35 for two

after baby arrives Lactation Services

Lactation consultation, breast-pump sales and rentals, and weekly breastfeeding support groups. a Info: 301-279MOMS (6667)

w

Info: 301-891-4TLC (4852)

a BEST Program: “Breastfeeding, Education, Support and Togetherness” An informal group for breastfeeding information, support

health advisor • su mmer 2009 • w w w. Wa shin gton Advent ist H ospit a l. com/ c a len d a r

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• to register, call 800-542-5096 HA3

3/12/09 5:30:46 PM

health advisor and assistance with challenging situations.

When: Most Wednesdays, 2-3:30 p.m.

Cost: FREE Info: 301-279-MOMS (6667)

k cardiac

w

w

The Latch Clinic—TLC for Breastfeeding Moms

When: Most Tuesdays, 2-3:30 p.m.

Cost: FREE when you deliver at Washington Adventist Hospital Info: 301-891-4TLC (4852)

a

Discovering Motherhood Classes

This program provides an educational support group for new moms and their babies.

When: Fridays, 6/267/24 (skip 7/3), 7/318/21 or 8/28-9/25 (skip 9/4), 10 a.m.-noon Cost: $45

and vascular programs

Private Consultation with a Medical Professional

Where: Conference Center, Third Floor, 7620 Carroll Ave., Takoma Park (building adjacent to hospital) When: 6/10 and 8/12, 8-10 a.m.

s Where: Tower Willow Room When: 7/8 and 9/9, 8-10 a.m. h When: 7/17, 10 a.m.-noon Screening Description and Fees

• Lipid Profile: Basic cholesterol test—

total cholesterol, HDL, LDL, VLDL, triglycerides, cholesterol/HDL ratio (12 hours of fasting recommended); $35, $31 for seniors (55-plus); only order this or the VAP test •VAP (Vertical Auto Profile): Expanded cholesterol test including all of the lipid profile plus information that can help identify inherited and hidden heart disease risks; $65, $61 for seniors (55-plus); only order this or the lipid profile test • Homocysteine: Vascular fitness test; $95 • HsCRP: Tests highsensitivity C-reactive protein for cardiovascular risk; $45 • Blood pressure monitoring: FREE • Glucose: Basic screening for diabetes

(12 hours of fasting recommended); $8 • A1c: Blood sugar test for known diabetics; $40 • Prostate-Specific Antigen (PSA): Prostate cancer; $40 • Body-Fat Analysis: Tests percentage of body fat; $10 • BodyGemTM: Measures resting metabolic rate; $60 Heart Screening Packages

• Sweetheart: Lipid

profile and glucose; $38

• Heart Smart: VAP and glucose; $69 • Heart Risk Special: VAP, homocysteine and HsCRP; $199 • Diabetes Check: Glucose and A1c; $42

g Monthly Blood Pressure Testing When: Fourth

Wednesday of each month, 6/24, 7/22 and 8/26, 9:3011:30 a.m.

Cost: FREE Info: 301-258-6380

s Where: Cafeteria When: 6/17, 7/15 and 8/19, 11:30 a.m.1:30 p.m.

Cost: FREE r Where: Lobby When: 6/9, 7/14 and 8/11, 12:30-2:30 p.m.

Cost: FREE w Where: Cafeteria When: 6/4, 7/2 and 8/6, 11:30 a.m.-1:30 p.m.

Cost: FREE

t Where: Senior Room When: Fourth Tuesday of the month, 9:3011:30 a.m.

Cost: FREE Info: 301-258-6380

a Going Back to Work Breast-Pump Class Information on how to continue pumping when returning to work.

When: Thursdays, 6/11, 7/9, 8/13 or 9/10, 2-3 p.m.

Cost: FREE

w

Infant Massage

Classes can be arranged for parents and caregivers of newborns up to 4-month-olds.

Info: 301-891-5305

HA4 to register, call 800-542-5096 • w ww. S h ad y G rove Adve nt i st H o spit a l. com/ c a len d a r • health advisor • summer 2009

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a When: 8/3, 10 a.m.-noon Cost: FREE w

When: 6/8, 10 a.m.-noon Cost: FREE

r Focus on Healing through Movement and Dance Cost: $120 for six sessions Info: 240-864-6200

s Moving Forward Breast Cancer Support Group

s Congestive Heart Failure Discussion Group Where: Willow Room When: 6/15 and 8/17, 7 p.m.

Cost: FREE Info: 301-279-6662 Introduction to Cardiac Rehabilitation and EECP

When: By appointment Cost: FREE Info: Shady Grove Adventist Hospital Cardiac Rehab at 301279-6662; Washington Adventist Hospital Cardiac Rehab at 301891-6016

s Internal Cardiac Defibrillator and Pacemaker Discussion Group Group discussion for patients, and the families of patients, with these devices.

Where: Maple Room When: 7/13, 7 p.m.

Cost: FREE Info: 301-279-6662

s

Heart-to-Heart

Support group for individuals adjusting to life with heart disease.

Spouses are welcome.

When: Third Thursday of each month, 7-8 p.m.

Cost: FREE Info: 800-542-5096

k cancer care

programs and screenings

Many of the programs are free to the commu­ nity, although some programs may have eli­ gibility requirements.

Info: Shady Grove Adventist Hospital programs at 301-315-3507; Washington Adventist Hospital programs at 301-315-3147; or www.Adventist HealthCare.com Look Good ...

Feel Better

A program for women undergoing cancer treatments.

This monthly support group is open to all breast cancer patients and their families.

Where: Tower Willow Room When: 6/23, 7/21, 8/18, 6-9 p.m.

Cost: FREE Info: Sharon Francz at 301-279-6136, sfrancz@ adventisthealthcare.com General Cancer Support Group

This monthly group is open to all cancer patients and their families. s When: 6/8, 8/10 (Tower Maple Room) and 7/13 (Tower Willow Room), 6-9 p.m.

Cost: FREE Info: Sharon Francz at 240-826-6136, sfrancz@adventist healthcare.com

w

Where: Conference Room A, LL2 When: Fourth Tuesday of each month, 6:30-8 p.m.

Info: Melina Talavera at 301-315-3147

s Hematology Support Group In cooperation with The Leukemia & Lymphoma Society.

When: Third Wednesday of each month, 6-9 p.m.

Cost: FREE Info: Sharon Francz at 240-826-6136, sfrancz@ adventisthealthcare.com

s Colorectal Cancer Support Group For adults coping with colorectal cancer.

When: First Tuesday of each month, 6-9 p.m.

Cost: FREE Info: Sharon Francz at 240-826-6136, sfrancz@ adventisthealthcare.com

s Women’s GYN Cancer Support Group For women coping with gynecological cancers.

When: First Thursday of each month, 6-9 p.m.

Cost: FREE Info: Sharon Francz at 240-826-6136, sfrancz@ adventisthealthcare.com

s Lung Cancer Support Group When: Fourth Monday of each month, 6-9 p.m.

Cost: FREE Info: Sharon Francz at 240-826-6136, sfrancz@ adventisthealthcare.com

s How to Be Your Personal Cancer Navigator This program will give you the tools to navigate through this difficult time.

Cost: FREE

health advisor • su mmer 2009 • w w w. Wa shin gton Advent ist H ospit a l. com/ c a len d a r

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health advisor Info: Sharon Francz at 240-826-6136, sfrancz@ adventisthealthcare.com

k community

lectures

L Long-Life Lecture Series

When: 11 a.m.-noon 7/14: Explaining Common Medication Side Effects and Interactions 8/11: Super Foods That Keep You Well 9/8: Building and Maintaining Our Relationships Cost: FREE Info: 301-431-5708

(Spanish translation available)

m Meet and Motivate Lecture Series

When: 10:30-11:30 a.m.

6/23: Men’s Health— Helping You Live Longer, Healthier Lives 8/25: Too Hot to Handle—Heat Stroke Cost: FREE Info: 240-777-8085

k youth

health and education

Baby-sitting

This two-session class

for children ages 11 to 15 covers accident prevention and basic care for infants and children.

Both sessions required for certificate. s When: 6/20 and 6/27, 10 a.m.-noon

a Where: Suite 300 When: 7/12 and 7/19, 8/8 and 8/15, 10 a.m.noon Cost: $30 per person

s Teen CPR Companion to Baby-sitting Rescue breathing, CPR skills, use of automated external defibrillator and

management of choking for all ages.

When: 6/27, 7/25 and 8/29, 2-5 p.m.

Cost: $60 per person

s

Home Alone

Prepares 8- to 11-yearolds and their parents for children spending brief periods alone at home.

Children must attend with a parent or guardian.

When: 6/27, 7/25 and 8/22, 10 a.m.-noon Cost: $10 for child and parent

k nutrition

classes

a Nutrition and Diabetic Counseling Individual consultation with a registered dietitian for all nutrition needs.

Cost: $80 per hour Weight Management

An eight-week program built around nutrition and physical activity. w Where: Conference Room B When: Tuesdays, 7/78/25, 6-8 p.m.

Cost: $140

a

When: Thursdays, 7/9-8/27, 6-8 p.m.

Cost: $140 Food for Life: Nutrition and Cooking Classes

These classes are for cancer survivors and individuals interested in healthy food choices to help prevent cancer.

Presented by Cancer

Project. Donation is recommended: $20 per class, $50 for entire series.

w

Where: Lisner Building, Room 1 When: 6:30-8:15 p.m.

7/9: Fueling Up on LowFat Foods and Planning Healthy Meals 7/16: Flavoring Fiber and Maintaining a Healthy Weight 7/23: Discovering Dairy Alternatives and Replacing Meat 7/30: Antioxidants and Phytochemicals and Immune-Boosting Foods Info: 800-542-5096 for dates

s

When: 7-8:30 p.m.

• Flavoring Fiber and

Maintaining a Healthy Weight • Discovering Dairy Alternatives and Replacing Meat • Fueling Up on LowFat Foods and Planning Healthy Meals • Antioxidants and Phytochemicals and Immune-Boosting Foods Info: 800-542-5096 for dates

k fitness

and weight management w

Beginner T’ai Chi

This Chinese coed exercise program helps improve balance and coordination.

Where: Conference Center When: Thursdays, 6/258/27, 6:30-7:30 p.m.

Cost: $120; $15 drop-in fee

HA6 to register, call 800-542-5096 • w ww. S h ad y G rove Adve nt i st H o spit a l. com/ c a len d a r • health advisor • summer 2009

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Info: 800-542-5096, preregistration required Yoga for Beginners

Ease tense muscles, tone the internal organs and improve flexibility.

Where: Clarksburg When: 6:30-7:30 p.m.

Cost: $80 per session Info: 800-542-5096 for dates; preregistration required; please bring your own mat Intermediate Yoga

Introduces challenging inverted poses to enhance and hold fam­iliar poses.

Where: Clarksburg When: 6:30-7:30 p.m.

Cost: $80 per session Info: 800-542-5096 for dates; preregistration required; please bring your own mat

r

SugarLoafers Walking Club

A walking club for people who share an interest in keeping fit through walking.

When: Second Tuesday of each month (except July), 7:15-9 p.m.

Cost: FREE Info: Jackie at 301977-6870; Maribeth at 301-946-5496 or gam mie0612@verizon.net

k self-

improvement

Stress Management

Class can be taken individually or as a four-part series. s When: 7/6: Learn How to Manage Your Anger

7/13: Learn How to Handle Everyday Worries 7/20: Simplify Your Life 7/27: Learn to Relax Cost: $20 per session, $50 for entire series

w When: 8/4: Learn How to Manage Your Anger 8/11: Learn How to Handle Everyday Worries 8/18: Simplify Your Life 8/25: Learn to Relax Cost: $20 per session, $50 for entire series

s

Stop Smoking for Good!

This class will provide techniques to keep you smoke-free.

Cost: FREE Info: 301-279-6662 for dates and times

Are You Suffering from Arthritis or Joint Pain?

Learn about the surgical procedure, hospital stay and rehabilitation program. s When: First Wednesday of each month, 1:30-3 p.m.

Cost: FREE Info: 800-642-0101

r When: Thursdays, 7-8 p.m.

Cost: $120 for six sessions Info: 240-864-6200

k first-aid/

CPR classes

American Health and Safety Institute Basic First Aid

Learn how to treat firstaid emergencies. Preregistration is required.

w Where: Lisner Building, Room 1 When: 7/21, 8/17 or 9/22, 6-9 p.m.

Cost: $45

and 8/30, 10 a.m.-noon Cost: $35 per person, $50 per couple

s Where: Tower Oak Conference Room When: 7/8, 6-9:30 p.m.; 8/15, 10 a.m.-1:30 p.m.; or 9/10, 6-9:30 p.m.

Cost: $45

For a complete list of class dates and times, call 301-315-3266 or visit https://extranet.adventist healthcare.com/EI/ lifesupport.

Infant safety and CPR

Rescue breathing, CPR skills and management.

A “Friends & Family” attendance card will be given to each participant upon completion. s When: 6/7, 6/14, 6/21, 6/28, 7/5, 7/12, 7/26, 8/2 and 8/23, 10 a.m.-noon

a

Where: Suite 300 When: 7/19, 8/9, 8/16

Life-Support Classes

k support

groups

For cardiac support groups, see page HA4.

r

Alcoholics Anonymous

When: Sundays, 7:30-10 p.m.

Info: 202-966-9783

r Al-Anon/ Alateen A fellowship for family members and friends

health advisor • su mmer 2009 • w w w. Wa shin gton Advent ist H ospit a l. com/ c a len d a r

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health advisor whose lives have been affected by someone else’s drinking.

When: Sundays, 6:30-7:30 p.m.

Info: 202-635-2023

r

AMPUTEE SUPPORT GROUP

“Ability with Mobility” for amputees and caregivers.

When: Last Thursday of each month, 6-8 p.m.

Info: Sandy at 240-864-6200

r BRAIN INJURY SUPPORT GROUP For brain injury survivors, caregivers and their families.

When: Second and fourth Thursday of each month, 7 p.m.

Info: Tom at 301-2949205; Brain Injury Association at www. biamd.org DIABETES DINING CLUB

Info: Diane at 301-421-5767 EMPTY ARMS, ACHING HEARTS

For those experiencing pregnancy loss, miscarriage, stillbirth or infant death. New Spanishspeaking group available. s Where: Chapel When: First Thursday of each month, 7-9 p.m.

Cost: FREE Info: 301-279-6112

w Where: Conference Room A When: Third Thursday of each month, 7-9 p.m.

Cost: FREE

Info: Carolyn Jones at 301-891-5265

w

EMPTY ARMS, ACHING HEARTS (IN SPANISH)

Cost: FREE Info: Carolyn Jones at 301-891-5265 GASTRIC BYPASS SUPPORT GROUP

s

Where: Willow Room When: Fourth Sunday of each month, 6:308:30 p.m.

t When: Second Monday of each month, 6:30-8:30 p.m.

i LAPAROSCOPIC BAND SUPPORT GROUP

Info: Carolyn Jones at 301-891-5265; preregistration required

When: First and third Thursday of each month, 6:30-8:30 p.m.

Info: 301-251-4128

LUPUS SUPPORT GROUP

s

GRIEF CARE

This mutual support group meets for six consecutive weeks for those experiencing loss.

Cost: FREE Info: Pastoral Care at 301-279-6112 for times and location

w GRIEF CARE SUPPORT GROUP When: Tuesdays, 7/7-8/11, 7-9 p.m.

Cost: FREE Info: Carolyn Jones, 301-891-5265; preregistration required

w

DIVORCE CARE

When: Saturdays, 7/11-8/29 Cost: FREE

Sponsored by the Lupus Foundation of Greater Washington. s Where: Tower Willow Room When: Third Saturday of each month, 10:30 a.m.noon Info: Fran at 301-699-3012

m When: Second Tuesday of each month, 7 p.m.

Info: Judi at 301-990-8797

r MONTGOMERY COUNTY STROKE ASSOCIATION SUPPORT GROUP For stroke survivors, caregivers and their families.

When: Second Wednesday of each month, 7-9 p.m.

Cost: FREE Info: 301-869-1580

r THE COMMUNITY APHASIA GROUP Cost: $120 for six-week class Info: Sandi Lancaster at 240-864-6200 or slancas2@adventist healthcare.com

s NARCOTICS ANONYMOUS SUPPORT GROUP When: Saturdays, 7:308:30 p.m.

Info: 800-543-4670

p OPERATION RUNAWAY

For runaway youths and their parents/guardians.

When: Wednesdays, 6:30-8:30 p.m.

Info: 301-251-4545 or 800-204-8600

s

SICKLE CELL ANEMIA

When: First Saturday of each month, 12:30-2:30 p.m.

Info: Beatrice at 301-972-2442

r

SPINAL CORD INJURY SUPPORT GROUP

When: Third Thursday of each month, 6-8 p.m.

Info: Carolyn at 240-864-6154

register online

Detailed descriptions of our classes are available online at www.AdventistHealth Care.com/calender. To register for any of our summer classes and events, call the registrar at 800-542-5096.

go

HA8 to register, call 800-542-5096 · health advisor · su mme r 2 0 0 9

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Shady Grove Adventist Hospital 9901 Medical Center Drive Rockville MD 20850

Non-Profit Org. US Postage

PAID

Vim & Vigor

Experts On-Call Have questions but don’t know where to start or who to ask?

Ask our medical professionals available online to assist you with your health questions and concerns.

Heart Care Cancer Care Maternity & Childbirth Flu, Flu Shots & Pneumonia Bariatric (Weight Loss) Surgery Visit

www.AdventistHealthCare.com/experts to ask your questions today.

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