Baptist Health Flourish East

Be a healthier you

Fa ll / w i n t e r 2 014

feel Like a

Learn the secrets of healthy aging

Kid again!

tips for a stressfree holiday

plus: are you getting enough zzzs?

| how to exercise your brain

health tips

Getting Enough ZZZs?

Too many of us wear our abbreviated night’s sleep like a badge of honor, thinking that we’re stronger, somehow, by subsisting on only a few hours of shut-eye. The truth is, we’re putting our health at risk by not letting our bodies rest.

Daniel Lee, MD, medical director of Neuroscience at Baptist Health Richmond, breaks it down by the numbers.

32 100, 9.3 percent hours 000 The increase in alertness we’d feel by sleeping just one more hour per night, Dr. Lee said.

The average number of car accidents, per year, caused by fatigued drivers, according to National Highway Traffic Safety Administration.

The average amount of sleep per night Americans got in 1910.

Today? Only about 6½ hours, Dr. Lee said. “Even though we know more about the importance of sleep, we’re a highly sleepdeprived nation.”

sleep soundly

If you’re having trouble getting to sleep, staying asleep or sleeping soundly, we can help. Call 859.625.3334 (Richmond) or 859.260.4300 (Lexington) to schedule an appointment.

Brain Workout Rx Technically, your brain isn’t a muscle, but it doesn’t hurt to think of it as one. Just as we lift weights to make our biceps stronger, we should give our brain a mental sweat to strengthen and protect it as we age.

According to Gregory Cooper, MD, PhD, neurologist at Baptist Health Lexington, learning skills builds new synapses, or connections between brain cells, while strengthening existing ones. “This helps protect ourselves against mental and cognitive decline in the future.”

To Do: Switch it up, Dr. Cooper said. If you typically tackle a daily crossword puzzle, swap it with a numbers game. Take a class or pick up a book in a genre you’ve never explored. “By changing activities, we’re stimulating and developing different parts of our brain,” he said.

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16

100

minutes

million

The amount of sleep one study found made all the difference in weight gain. Those in the study who were overweight slept, on average, 16 minutes less than those who weren’t overweight.

When we’re not well rested, the appetitestimulating hormone ghrelin increases while leptin, a hormone that tells our brains we’re full, decreases.

The number of Americans who will suffer from insomnia by 2050, according to recent studies. “We live in a 24/7 society that puts more demands on us,” said Dr. Lee. Studies show that as many as 90 percent of those with insomnia also have another health condition related to sleep deprivation, such as high blood pressure, heart disease or diabetes.

health tips

or When an emeRGenCy stRiKes, how do you know if you should head to urgent care or the emergency room? If it seems to be life threatening, go to the ER. If not, go to urgent care. Test yourself on these scenarios:

you fell off a ladder and think you broke your wrist.

uRGent CaRe can take care of broken bones and sprains. Try to immobilize the area and head on in ASAP.

your child got hit in the head while playing soccer and now complains of nausea and a headache.

These are symptoms of a concussion, so go to the eR. Other signs include ringing in the ears, dizziness and confusion.

your husband burned his hand while cooking dinner.

uRGent CaRe can handle burns, but if the injury affects your breathing, go to the eR.

Beat the Winter Workout Woes problem: When temperatures drop, it’s easy to stay

know Where to go?

Remove the card attached to the next page and place in your car for quick access to Baptist Health services near you.

cuddled under the covers instead of hitting the gym.

But, before we know it, one missed workout turns into a month of hibernation. So how do you find the gumption to work out when it’s cold outside?

solution: Exercise at home. Do 15 reps of each of the

following: squats or lunges, push-ups, glute bridges and bench dips. Finish with one-minute planks. Remember, any type of movement is better than none at all.

Why You Should Quit Smoking today Kentucky has the highest smoking rate in the nation, but let’s not “win” that claim next year. whether you’ve smoked for one year or 50 years, your body begins to repair the damage cigarettes have caused almost immediately after you quit smoking. in just ...

20

Minutes Your blood pressure drops.

12

hours Carbon monoxide levels in your blood return to normal.

2

Weeks Your circulation and lung function begin to improve.

1

year Your risk of heart disease is cut in half.

5

years Your risk of mouth, throat, esophagus and bladder cancers drops by 50 percent.

10

years Your lung cancer risk decreases by half.

act now. Breathe easier after taking a free assessment of your lung health at FindYourHealth.com/cancer.

Flourish Fall/winter 2014 3

turn back the

clock P

lastic surgeons can help people look younger, but they are the first to tell you what really turns back the clock happens on the inside — and you can change it.

Genetics only account for 20-30 percent of our longevity and health. Lifestyle factors are the most critical drivers of how long and well we live. Diet, exercise, social interaction and outlook can help you stave off disease, look younger and stay mobile well into your older years.

For starters, incorporate three healthy habits into each decade of your life.

in your

It’s not an injection, potion or supplement.

The real secret to aging well — for men and women — is lifestyle

20s

➊ Wear sunscreen. Exposure to ultraviolet rays — from the sun and tanning bed bulbs — ages the skin prematurely and increases your risk of skin cancer. If you must attain a summer glow, opt for topical self-tanner instead.

➋ Establish an active lifestyle. Put down the video games and get into a regular exercise habit. Cardiovascular exercise lowers your risk of heart disease, diabetes and some cancers.

Aim for 150 minutes of moderate-intensity cardio exercise a week.

➌ Quit (or don’t start) smoking. The chemicals in cigarettes are known carcinogens that can dramatically shorten your lifespan and cause premature aging.

in your

30s

➊ Dial into a healthier diet. The Mediterranean diet is best for promoting health and lowering heart disease risk. It’s high in plant-based foods, healthy monounsaturated fat and fi sh, and low in processed foods, saturated fat and sweets. (A high sugar intake has been linked to an increased risk of heart attack, obesity and possibly even wrinkles.)

➋ Get a handle on stress. Besides releasing hormones that cause you to gain dangerous belly fat, stress may shorten microscopic structures called telomeres, the tiny caps on the ends of your DNA. Shorter telomeres are a biomarker for faster aging. Calming activities like meditation can protect telomeres and make it easier to handle daily pressure.

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develop your anti-aging action plan Talk with your doctor to discuss which preventive tests and screenings and lifestyle changes are right for you.

Need a doctor? Call 800.923.2762 (Corbin), 855.224.5465 (Lexington) or 859.625.3297 (Richmond).

➋ Bolster your bones. A drop in estrogen triggers menopause ➌ Establish a sleep routine. Lack of ZZZs can lead to obesity, depression, poor memory, heart attack, diabetes, stroke and older-looking skin. Try to log seven to eight hours a night, make the bedroom a technology-free zone, and create calming presnooze strategies.

in your

40s

➊ Include resistance training. Due to hormonal changes, this is the decade when you start to lose muscle mass and strength. That can lead to frailty as you age. Your defense? Add resistance training to your workout two or three times a week.

and speeds up bone loss. Osteoporosis increases the risk of fractures, which can lead to disability. Get regular bone density tests starting at age 50. Add strength training to your regimen if you haven’t already, and get sufficient calcium and vitamin D.

➌ Develop balance and other functional skills. While strength is key, balance, agility, motor control, proprioception (the ability to know where your body is in space without looking at it) and flexibility become more important as we get older. These skills help you climb stairs, navigate uneven terrain, avoid falls and more. Yoga is an excellent way to improve balance and flexibility, and a personal trainer can help you evaluate and strengthen weak areas.

➋ Schedule cancer screenings. Recommendations for mammograms, colonoscopies and prostate cancer screening are in flux, so it’s important to ask your doctor what you need and when, based on your history and other risk factors.

➌ Keep an eye on cholesterol, blood sugar and your waistline.

These are factors that make up metabolic syndrome, which increases your risk of heart disease, stroke and diabetes.

The American Heart Association has found that if you can avoid metabolic syndrome by age 50 (often through diet and exercise), you have a lower chance of developing cardiovascular disease later in life.

in your

50s

➊ Seek help for depression. Mid-life depression is a major problem, especially in women, and it can increase your risk of disease, disability and death. The cause could be hormonal, situational or diet-related, so see your doctor if you have symptoms.

in your

60s and Beyond

➊ Challenge your brain. Exercise your noggin’s neurons by learning a new language, doing puzzles, volunteering and socializing. It helps keep your brain sharp and reduces the risk of mild cognitive impairment, a type of pre-dementia.

➋ Rethink exercise. It’s never too late to start moving, but it doesn’t have to involve the gym or jogging around the block.

Swimming, yoga, walking, tai chi, dancing and yard work are all easy on the joints and can be less intimidating.

➌ Keep a lid on blood pressure. Two-thirds of adults age 65 and older have hypertension, which increases your risk of heart attack, stroke, kidney disease and heart failure, according to the Centers for Disease Control and Prevention. Most doctors check it at every office visit but you can buy a cuff to measure it at home as well. Exercise, along with a healthy, low-sodium diet, can keep it under control.

Flourish Fall/winter 2014 5

Holiday Stress

Busters

Solutions to three of your biggest seasonal stressors

talk to us If you feel stressed and want to speak with someone, Baptist Health can help.

Call 606.523.8521 for more information.

We all remember that scene from the movie “National Lampoon’s Christmas Vacation” when Chevy Chase’s character loses it after the Christmas tree catches fire, a squirrel runs rampant throughout the house, the holiday turkey gets burned to a crisp and the news that this year’s holiday bonus is enrollment in the Jelly of the Month Club. Haven’t we all been there to some capacity?

“During the holidays, people have to deal with not only the stress of their everyday lives, but also many additional concerns,” said Clark Lester, MD, psychiatrist at Baptist Health Corbin. “Many of us don’t realize the physical impact the holidays can have.”

Here are three prominent holiday stressors and solutions to help you cope.

Holiday Stressor #1:

Entertaining friends and family The Not-So-Jolly Side Effects: Stress from unrealistic expectations and decreased sleep.

A Merry Solution: First off, try to lower your expectations. Despite what Pinterest may be trying to tell you, your home/table/tree/gift wrap doesn’t have to be magazine-worthy to be special. The holidays are about togetherness and fun, not color-coordinated tablescapes.

When it comes to dealing with difficult family members, “Remember, the only person you can change is yourself.” Dr. Lester said. Keep a sense of humor about the drama that can come with family gatherings, and you won’t be disappointed when things aren’t perfect.

Try to get at least eight hours of sleep a night. Don’t stay up until 2 a.m. preparing a dozen pies when you can buy them premade. Instead of spending hours wrapping presents, use gift bags. And watch your alcohol intake — too much will prevent you from getting good shut-eye.

Holiday Stressor #2:

Financial concerns The Not-So-Jolly Side Effects: Prolonged stress from debt can cause your blood pressure and heart rate to rise, increasing your risk of heart problems and stroke.

A Merry Solution: Try to put money aside throughout the year. Ask friends or family members to do a name draw — instead of buying a gift for everyone, each person chooses a name and buys that person a gift. Also, consider giving gifts of time or service, like a night of babysitting so your new-parent friends can have a date night.

Holiday Stressor #3:

Overindulging in rich and sugary holiday foods

The Not-So-Jolly Side Effects: Extreme blood-sugar fluctuations can lead to irritability, tiredness and even more sugar cravings.

A Merry Solution: The holidays are infamous as a time when we’re tempted by every treat imaginable — most of them high-fat, high-sugar or both. The key here is balance. Indulge in small quantities of the sweet stuff while making sure you’re also getting plenty of fruits and vegetables. Eat small meals throughout the day instead of fewer, larger meals. Incorporate at least 30 minutes a day of physical activity that increases your heart rate.

Yes, it counts to walk around the mall at a hurried pace, scouting for gifts.

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T

hanks to their gorgeous hue, rich flavor and knack for working well with other foods, sweet potatoes have claimed their place on home dining room tables and five-star restaurant menus — and everywhere in between. The healthy spuds have usurped French fries, hijacked pumpkin pies and befriended marshmallows, and the upcoming holiday season is when they shine brightest.

High in fiber, vitamins A and C, complex carbohydrates and potassium, sweet potatoes are low in calories and will fill you up.

Like their more mundane tuber cousins, sweet potatoes come in a variety of colors, with both the skin and flesh ranging from pale yellow to orange to purple. (The most common variety grown in Kentucky is the chubby, redskinned Beauregard.) Choose sweet potatoes that are firm and free of soft spots and sprouts. Store them in a cool, dark place until use.

in season

Packed full of nutrients, sweet and oh-so versatile, this healthy spud is a holiday star

sweet Potato Pancakes This naturally sweet breakfast dish will satisfy kids and healthminded adults. Serves five | 300 calories per two-pancake serving ingredients 1 sweet potato 1 c. whole-wheat flour 1 c. all-purpose white flour 4 tsp. baking powder 2 Tbsp. brown sugar ½ tsp. cinnamon 2 c. lowfat milk

maKe it healthier Substitute one of the eggs for two egg whites, and use only whole-wheat flour.

2 eggs 1. Pierce the sweet potato with a fork, then wrap it loosely in foil. Bake at 375 degrees until soft, at least 30 minutes. Peel sweet potato then puree it in a blender.

3. Spoon ½ cup of the mixture onto a hot nonstick skillet and cook to desired color, flipping once. Repeat until mixture is gone. Makes about 10 pancakes.

2. Combine the dry ingredients in a bowl, then slowly stir in milk and eggs until the mixture is smooth.

Fold in sweet-potato puree.

4. Serve plain or top with jam or syrup.

make it for dinner Take out the sugar and add salt and savory spices such as paprika, oregano and curry powder for a flavorful dinner dish.

HUNGRY for MORE?

For more recipes and tips on healthy living, go to BaptistHealthForYou.com.

Flourish Fall/winter 2014 7

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Helping you Flourish

Welcome to the premiere issue of Flourish. Just as the name says, we want you and your family to flourish — in other words, “to grow or develop in a healthy or vigorous way.” We’ll be there to help you be a healthier you.

Mark Your Calendars Baptist Health Corbin Diabetes Support Group Your local medical experts provide healthy lifestyle tips throughout this issue.

First Monday of every month, 6 p.m.

First Baptist Church, 804 W. 5th St., London. Education and emotional support for individuals and families coping with diabetes.

Details: Sherry Goodall, 606.231.3896.

Community Cancer Support Group Meeting

Gregory Cooper, MD, PhD, neurologist page 2

Second Tuesday of every month, 5:30 p.m., Baptist Health Cancer Care, 1 Trillium Way, Corbin. Coping mechanisms and tools for people living with cancer. Details: Lisa Gomez, 606.523.1934.

Diabetes Smart You Can Do It!

Daniel Lee, MD, neurologist page 2

Two times per month every other week.

Baptist Health Family Fitness, 440 W. Cumberland Gap Parkway, Corbin.

Free class teaches diabetics management skills. Details: Linda Mills, RN, 606.523.8549.

Ladies Go Red

Thursday, Feb. 5, 6–9 p.m.

Corbin Technology & Community Center, 222 Corbin Center Dr. Dedicated to women, this event teaches you how to be good to your heart. Details: 606.523.8533.

Clark Lester, MD, psychiatrist page 6 Need a doctor?

See info at top of page 5.

Look Good, Feel Better

Second Monday of every month.

Baptist Health Corbin, 1 Trillium Way Program to help cancer patients feel better during their recovery.

Details: Kathi Adams, 606.523.8734.

Baptist Health Lexington Empowerment Series for Cancer Patients and Caregivers

Baptist Health Richmond Smoking Cessation Classes

Empowerment Series for Breast Cancer Patients

Thursdays, 5:30–6:30 p.m.

Baptist Health Richmond, first-floor conference room, 801 Eastern Bypass Details: 859.228.2043.

S.O.S. Support Group for Young Women Fighting Breast Cancer

Gestational Diabetes Management Class

Tuesday, Dec. 2

Wednesday, Dec. 10

Wednesday, Dec. 10 Details about meeting times and locations of these free events: 859.260.6574.

Learn to Lose

Tuesdays, Dec. 2, 9 and 16, 5 p.m.

(Mondays from January to April.)

Baptist Health Outpatient Diabetes and Nutrition Education, 161 Lexington Green Circle. Learn a Mediterranean-style eating approach. Details: 859.260.5122.

Perinatal Bereavement Parent Support Group Tuesday, Jan. 6

Pregnancy and Parenting After Loss Support Group Wednesday, Jan. 7 Details about meeting times and locations: 859.260.6905.

Expecting Great Things Maternity Event

Saturday, April 25, 11 a.m.–1:30 p.m.

Keeneland Entertainment Center, 4201 Versailles Rd., Lexington Meet OB/GYNs and pediatricians at this free event that includes prizes and food. Details: 859.260.6357.

Thursday, Dec. 11, 1 p.m. and Tuesday, Dec. 23, 9 a.m.

Baptist Health Richmond Education Center, Harper Square, 2150 Lexington Rd. Information for self-managing gestational diabetes. Details: 859.260.5122.

Diabetes Education Class

Wednesday, Dec. 17, 9 a.m.

Baptist Health Richmond Education Center, Harper Square, 2150 Lexington Rd. Learn to keep your diabetes in check. Details: 859.260.5122.

Heart Health Event

Thursday, Feb. 5, 5:30 p.m.

Location to be determined.

Learn essential information about keeping your heart safe.

Details: 859.625.3156.

Perinatal Bereavement Parent Support Group

Third Tuesday of every month.

Baptist Health Education Center, Harper Square, 2150 Lexington Rd. Details: Call for start time, 859.625.3479.

BaptistHealthCorbin.com • BaptistHealthLexington.com • BaptistHealthRichmond.com FOUNDATIONS

Baptist Health Foundation Lexington Barry Stumbo, 859.260.2569

Baptist Health Foundation Richmond Jeri S. Allison, 859.625.3938

Clinical research: BaptistHealthOncology.com

Lexington Cardiac Research Foundation Christine McIntyre, 859.260.5500

Baptist Health Foundation Southeast Kentucky Lee Richardson, 606.523.8533

Annual community report: BaptistHealthKentucky.com/communityreport

Flourish is published three times a year by Baptist Health’s Marketing office. Designed and produced by McMURRY/TMG, LLC, Flourish makes every effort to ensure that the information it contains is medically accurate and up to date. All material is for informational purposes and is intended to complement, not substitute for, the advice of your physician. Before trying any medical treatment or changing your present routine or program, consult with your physician, who can discuss your individual needs, symptoms and treatment. For more information, contact Ruth Ann Childers, Regional Marketing and Public Relations Manager, at RChilders@BHSI.com, 859.260.6254 or Baptist Health, 1740 Nicholasville Road, Lexington, KY, 40503.