Be a healthier you
FA LL 2 01 5
What your hair, skin and nails tell you about your health
Looking Here's
at You
steps to improve breast health
plus: EASY WAYS TO GET MOVING
| HOW TO MAKE YOUR LUNGS HEALTHIER
HEALTH TIPS
REVERSE THE
DAMAGE Kentucky is known for horse racing, Bluegrass music and, unfortunately, smoking. The Centers for Disease Control reports Kentucky has the most smokers of any state, with almost a third of the population lighting up regularly.
Seasoned smokers, beware: Baptist Health Medical Group Oncologist Yashpal Modi, MD, warns that smoking increases your risk of head and neck cancers (such as esophageal, lung, pancreatic, kidney, liver, stomach, cervical and anal cancer) and ups your risk of heart attack, stroke and cardiovascular disease.
Talk to your doc
Medicare-covered lung cancer screenings are now available at Baptist Health. Ask your physician for more information, or visit BaptistHealthPaducah.com for more on screenings and stop-smoking classes.
A smoker’s body will feel the effects of quitting in as little as 20 minutes — the amount of time it takes for the heart rate and blood pressure to drop. After 12 hours, the carbon monoxide level in a smoker’s body returns to normal, and in two to three weeks, lung function improves. Five years after quitting, a former smoker’s risk of cancers of the mouth and throat are cut in half.
SMALL STEPS TO
BIG CHANGES
The numbers are in and they aren’t exactly good. According to the Centers for Disease Control, 66 percent of Kentucky’s population is overweight. Additionally, a third of us didn’t do a lick of physical activity during the month the CDC’s survey was taken. Our bodies deserve better. Baptist Health Medical Group family medicine specialist Jonathan Walters, MD, offers up an easy, threestep plan to go from your couch to a 5K (or any-K) by the New Year.
Set a personal reward for when you reach your goal, such as an outfit you want to fit into or a vacation you want to take. 2 BAPTIST HEALTH
COVER: BRITT ERLANSON MASTERFILE; THINKSTOCK (2)
STEP 1: Start with a walking regimen, three days a week, with a goal of 30 minutes per day. Walk at a pace that makes it difficult to hold a conversation at the same time. STEP 2: Step up your walking to five days a week. STEP 3: Once you can walk without pain or chest discomfort, start jogging. Increase the intensity (speed) over the next few weeks. Check out helpful jog/walk programs and apps.
HEALTH TIPS
DRINK UP The amount of water you need to drink daily depends on your weight and activity level. According to the Institute of Medicine, the average adult male requires roughly 13 cups of liquids a day. Females need about nine cups daily. The old adage of “drink eight glasses of water a day” is a good start, but aim for more. Here’s how: DRINK A GLASS with each meal, between meals, and before, during and after exercise. Food provides about 20 percent of your daily water needs, so reach for foods such as watermelon, which is 90 percent water.
NUTS AS
Superheroes
HEALTHIER FOOTBALL RITUALS WITH FOOTBALL SEASON UPON US, you may be looking forward to parking it on the couch to cheer on the Wildcats or Cardinals while enjoying a few cold ones and eating snacks covered in cheese and bacon. Heaven, right? Luckily, there are some easy ways to better balance your health with your hobby.
Three-in-Ones Walnuts have the most omega-3 fatty acids of any nut, making them the best to help prevent heart disease, cancer and premature aging. PMS-Fighters Walnuts, peanuts and soy nuts can help relieve PMS symptoms, like irritability and depression, because they contain the mineral manganese. Brain Power Peanuts, while technically legumes, are high in folate, a mineral that helps keep our minds sharp.
THINKSTOCK (3)
A Handful Will Do It A serving size of nuts is typically an ounce, or about one handful. This equals: 14 walnut halves • 16 cashews • 24 almonds • 28 peanuts Build a Better Burger
Swap Snacks
Hold Commercial Break Contests
A four-ounce turkey burger has roughly 150 calories and 1.5 grams of fat, while the beef version has 225 calories and 12 grams of fat.
Instead of buffalo wings, try this buffalo hummus from Livestrong.com: Blend garbanzo beans, tahini, lemon juice, water and olive oil with some cayenne pepper sauce, minced garlic and sea salt. Serve with veggies or pita chips.
Put up a scoreboard and challenge friends or family to see how many squats, pushups or sit-ups they can do during each commercial break.
Nuts about nuts
Do you know which nut is the better bet when it comes to nutrition? Find out in an online infographic at BaptistHealthForYou.com.
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FALL 2015
E
ven if a bad hair day turned into weeks of untamed tresses, you probably wouldn’t think to call your doctor. The same might be true if you noticed changes to your skin or your nails.
We tend to dismiss problems with our hair, skin and nails as being temporary nuisances — and most of the time, we’re right. But other times, these external features hint at what’s happening inside the body, signaling health conditions, such as thyroid disease, diabetes and heart disease. Is your body sending you a message? Read on to learn what your hair, skin and nails might be telling you.
Outside
Looking Looking In In Your hair, skin and nails say a lot about your health
4 BAPTIST HEALTH
HAIR EVERYONE loses 50–100 strands of hair daily. Stress, iron deficiency or hairstyling damage can cause additional hair loss. But if your hairbrush has been alarmingly full lately, a health condition may be to blame. Hair loss can be a sign of hypothyroidism, a condition in which the thyroid gland fails to make enough thyroid hormone. These hormones regulate metabolism, the rate at which the body turns food into energy. An underactive thyroid causes bodily functions — including hair growth — to slow down. In people with hypothyroidism, hair becomes thin and also feels dry and brittle, the result of the body producing less sebum from sweat glands in the scalp. Hypothyroidism develops so slowly that symptoms — such as dry skin, fatigue and weight gain — may be difficult to notice. Because
hair doesn’t grow continuously, instead following a months-long cycle of growth and rest periods, hair loss may not occur until several months after the onset of hypothyroidism. The good news: Hypothyroidism is controllable with medication, and hair lost will likely grow in with time. Blood tests will determine whether you have a thyroid disorder. Hypothyroidism is more common in women than in men. Many men, of course, lose hair as they age, but that doesn’t mean they should assume hair loss is normal. Studies suggest that men who are bald on the top of the head are at higher risk for coronary heart disease. Younger men, especially, should keep tabs on other heart disease risk factors, such as being overweight and having high blood pressure or cholesterol.
SKIN ONE IN 10 Kentuckians has diabetes, like more than 29 million people nationwide. Yet more than a quarter of those with the disease haven’t been diagnosed. Skin can offer some of the earliest clues to a diagnosis of diabetes, a disease marked by high blood sugar. When it removes excess blood glucose through urination, the body loses fluid, causing dry skin. Dryness leads to cracking and itching, which, in turn, can lead to infections. Feet are especially prone to infection, as diabetes can cause nerve damage that limits the body’s ability to feel pain from injuries. Additionally, blood glucose promotes the breeding of bacteria and fungus.
Those reasons explain why up to a third of people with diabetes experience skin conditions, including: • Styes around the eyelids and boils around hair follicles, caused by bacterial infections • Athlete’s foot, jock itch and vaginal yeast fungal infections • Itching in the lower legs • Darkened patches of skin on the sides of the neck, armpits and groin called acanthosis nigricans. But skin issues alone don’t warrant a diabetes diagnosis. These problems have benign causes, too. See a doctor and take a simple blood test to determine if you have diabetes.
MASTERFILE; THINKSTOCK (3)
NAILS UNSIGHTLY nails might need more than a manicure. While many nail abnormalities can be explained by injuries or nutrient deficiencies, others are signs of underlying health conditions. These symptoms may be worth a visit to the doctor, not the nail salon. Changes in color: Healthy nails maintain consistent color. Look for changes to the lunula at the base of your nail: A “little moon” that’s red instead of white could be a sign of heart failure, among other issues. If your nail turns mostly white, a condition known as Terry’s nails, that’s a possible sign of health conditions like diabetes or congestive heart failure. When the nail lifts away from the nail bed and causes the separated portion to become opaque white or discolored (onycholysis), that’s a sign of a
thyroid disorder. Nail fungus: Poor circulation and lowered ability to fight infection make people with diabetes vulnerable to a fungal infection called onychomycosis. While nail fungus is also common in people who don’t have diabetes, those who do should take it seriously, as infections can lead to more serious complications. Changes in texture: Although even healthy nails aren’t always perfectly smooth, the lines and ridges on your nails may have significance. The horizontal grooves (Beau’s lines) indicate where nail growth has been disrupted, sometimes by diseases like diabetes. Watch, too, for changes in the thickness of nails: Thin, brittle nails are a sign of hypothyroidism, otherwise known as an underactive thyroid.
SURVEY YOUR SKIN
Check your skin for spots today and visit your doctor if you notice anything suspicious. Call the Baptist Health Line at 270.575.2918 for free info.
Know ABCDEs of Skin Cancer Although the nearest beach is hundreds of miles away, Kentucky is a hot spot for skin cancer. The state is one of 13 with the highest rates of skin cancer, with 23 to 34 cases per 100,000 people. You don’t have to be sunning in a swimsuit to get skin cancer. Being outdoors — whether you’re working on a farm or playing baseball — puts you at risk. “If you have spent a lot of time outside, then you are at risk for skin cancer,” said Charles Winkler, MD, an oncologist with the Baptist Health Medical Group in Paducah. To protect yourself, apply sunscreen to your entire body every two hours, cover up, and seek shade between 10 a.m. and 4 p.m., when the sun’s rays are strongest. Check your skin for abnormalities every month, watching for the ABCDEs of skin cancer: A IS FOR ASYMMETRY: The halves of the mole do not match. B IS FOR BORDER: A malignant mole has uneven borders. C IS FOR COLOR: The mole is a color other than brown. D IS FOR DIAMETER: Melanomas are typically larger than a pencil eraser. E IS FOR EVOLVING: Any change is suspicious.
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FALL 2015
how well do you treat your
BREASTS? Follow these three steps for better breast health.
pink glove dance Baptist Health Paducah placed third in last year’s Pink Glove Dance video competition for breast cancer awareness. Help the team win first this year: Vote at PinkGloveDance.com by Sept. 23.
WHAT CAUSES BREAST CANCER?
While there is no one definitive cause of breast cancer, some factors raise your risk. 1. True/False: Certain deodorants have been found to increase the risk of breast cancer. 2. True/False: Standing in front of a microwave will up my risk. 3. True/False: My family history of breast cancer can predict whether I’m at higher risk for the same diagnosis. Breasts play a significant role in women’s lives: They spend much of their time stuffed in various bras, examined monthly (hopefully) for any suspicious lumps, and perhaps used as a food source for a baby or two. They do a lot for us, so we should take care of them. Here’s how:
F•A•S•T
1. WEAR PROPERLY FITTED BRA. Your breasts are held up by ligaments, which attach to Use theAacronym muscles. Over time, if not properly supported, the weight of your breasts can stretch out FAST to remember the these ligaments and sagging will occur. “When bras don’t fit right, they can cause neck pain, signs of a stroke: back pain, shoulder pain,” said Baptist Health Paducah Nurse Navigator Terri Walters, RN. Face: Most department stores provide free bra fittings so you can be sure you’re wearing the right Does side of size andone type of bra.
the face droop?
Arms:THEM FROM THE SUN. Walters recommends using a sunscreen with an SPF 2. PROTECT ofDoes 30 orone higher and wearing it even on overcast days. Baptist Health Oncologist Yashpal arm drift Modi,downward? MD, added, “The best thing is to avoid the sun — either stay in the shade or cover up.” Regularly Speech: check skin and note any changes. “If there’s anything concerning, go to your doctor.” Is speech slurred? Time:
6 BAPTIST HEALTH
ANSWERS: 1. F; 2. F; 3. T; 4. T. “If you have a personal or family history of breast cancer, that does put you at a slightly higher risk,” said Baptist Health Nurse Navigator Terri Walters, RN. She adds that age increases risk, as does obesity after menopause. “Eating healthy and exercising can help to prevent breast cancer,” she said.
THINKSTOCK
3. CHECK THEM REGULARLY. “Check your breasts in the shower, or in front of the mirror If you see any ofto five days after your period starts,” Dr. Modi recommended. Look for and each month, four these feel for anysigns, changes in your breasts. Lumps and bumps do not necessarily mean cancer, so call 911 immediately. don’t panic. But do check with your doctor.
4. True/False: My weight and my age can impact my risk of breast cancer.
APPLES:
The Perfect Fall Fruit
IN SEASON
Eating just one a day boosts your health and brightens a dull menu
A
pples have been grabbing headlines since Adam and Eve, and for good reason. They’re an ideal snack, thanks to their convenient grab-and-go packaging, 4 grams of fi lling fiber and disease-fighting antioxidants. Apples are a no-brainer in desserts, but they add crunch and sweettart flavor to salads and meat dishes as well. In Kentucky, apple season is big. With more than a dozen orchards scattered around the state, you’ll fi nd popular varieties such as Honeycrisp, Fuji, Rome and Jonagold, a staple at farmers’ markets through October. Experiment outside your apple comfort zone starting now, by punching up your standard pork dish with tart Granny Smiths.
Pork Stuffed with Apples Serves: 4 | Calories per serving: 464
1 Granny Smith apple, peeled and finely chopped ¼ cup golden raisins ¼ cup celery, finely sliced ¼ cup dry white wine 1 Tbsp. butter
MAKE IT HEALTHIER Use two tablespoons of low-sodium vegetable broth instead of butter.
1 Tbsp. shallots (or sweet onion), finely chopped Salt and pepper to taste 4 thick-cut, boneless pork chops 1 Tbsp. oil 1. Preheat oven to 350 degrees. Toss apple, raisins and celery in wine and soak for 15 minutes.
THINKSTOCK
2. Discard wine and set raisins and apple aside. In a large skillet over medium heat, sauté shallots/sweet onion and celery in butter and salt until tender. Turn off heat, add shallots/ sweet onion and celery to apple mixture and toss well. (Don’t wipe out skillet; you’ll reuse it for browning the chops.) 3. Slice center of each chop to
MAKE IT HEALTHIER Choose a lean cut of pork, such as New York top loin.
make a pocket for the stuffing. Insert two tablespoons of apple mixture into each chop. Sprinkle both sides of chops with salt and pepper. 4. In the same skillet, heat oil over medium-high heat, add chops and brown on both sides. Place chops in a baking pan and cover with foil. Bake for 20 minutes then remove foil and bake until juices are clear and pork reaches 160 degrees internal temperature, about 15 more minutes.
TRANSFORM YOUR DIET Healthy eating is a big key to keeping trim. Let our experts clue you in to weight-loss options at BaptistHealthTalks.com.
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FALL 2015
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FEATURED IN THIS ISSUE
NEED A DOCTOR? Go to BaptistHealthPaducah.com.
Yashpal Modi MD, oncology • pages 2, 6
Jonathan Walters, MD, family medicine • page 2
Terri Walters, RN, nurse navigator • page 6
Charles Winkler, MD, oncology • page 5
New insurance plans coming in October from Baptist Health Plan: BaptistHealthPlan.com
Baptist Health Lexington presents
presents
Featuring Information, tours, prizes and more!
Childbirth Fair Saturday, Oct. 24 • 10 am - Noon Atrium of Doctors Office Building 2
No registration required
THE MATERNITY HOSPITAL OUR REGION PREFERS 4 TO 1 Flourish is published three times 1a year by the Marketing office of Baptist Health. Designed and produced by McMURRY/TMG, LLC. Flourish makes every effort to ensure that the information it AM Flourish_MaternityFairAd.indd 6/30/15 9:58 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 Catherine Sivills, Regional Marketing & Public Relations Manager, at Catherine.Sivills@BHSI.com or Baptist Health, 2501 Kentucky Ave., Paducah, KY, 42003.