Baptist Health Flourish - Madisonville (Fall 2015)

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

excuses for not visiting the doctor — BUSTED

plus: BLOOD PRESSURE NUMBERS DECODED

| STEPS TO STRENGTHEN YOUR BONES

HEALTH TIPS

BONE UP Every three seconds, someone in the world experiences a bone fracture caused by osteoporosis. “Although you can’t eliminate your risk of breaks, there are steps you can take to lower it, whatever your age,” said Heather Ricketts, MD, an OB/GYN at Baptist Health Madisonville. Her decade-by-decade tips: IN YOUR 20s: Eat three to four servings of calcium- and vitamin D–rich foods daily and make it a habit for life.

And if you smoke, quit.

IN YOUR 30s AND 40s: Exercise at least four days a week.

Strength training and weightbearing exercises, such as walking and running, put bone-boosting stress on your skeleton.

IN YOUR 50s: If you have a family history of osteoporosis or take medication that can cause bones to thin, such as steroids or birth control, consider getting a bone-density test. At menopause, women should increase their calcium dose to 1,200 mg daily (if you’re not on hormones) and increase their D dose to 800 IU daily.

IN YOUR 60s AND BEYOND: If you haven’t had a bone-density test yet, arrange for one by age 65.

Don’t slack off with weight-bearing exercise; add stretches and yoga to help ward off degenerative disk disease.

TESTING, TESTING

Baptist Health Madisonville just purchased a new Hologic Horizon DXA system that uses advanced technology to evaluate bone density. Schedule an appointment for your bone screening today by calling 270.326.3900.

BY THE NUMBERS Blood pressure and cholesterol are some of the most measured, researched and talked about health stats. George Vettiankal, MD, a cardiologist at Baptist Health Madisonville, explains what the numbers mean.

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COVER: MASTERFILE; THINKSTOCK (2)

BLOOD PRESSURE Aim for: Under 140/90 if you’re younger than 60.

Under 150/90 for those age 60 or older What does it mean? The first and higher number, called the systolic reading, is the pressure in your arteries as blood pumps into them.

The lower (diastolic) reading measures the pressure when the arteries relax.

CHOLESTEROL Aim for: High-density lipoprotein (HDL): Above 50 for men and premenopausal women Above 40 for postmenopausal women Low-density lipoprotein (LDL): Under 130 (If you have heart disease: under 80) Triglycerides: Under 150 (the American Heart Association says under 100 is optimal) What does it mean: Lipoproteins are the body’s cholesterol chauffeurs. The good-guy HDLs scoop up fatty particles throughout the body and escort them back to the liver to be excreted. Unhealthy LDLs distribute cholesterol throughout the blood vessels, leading to potentially deadly plaques and clots. Triglycerides, another fat particle, can also clog arteries.

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.

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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

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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.

FIND YOUR BALANCE

Think you might have a hormonal imbalance?

Schedule an appointment with your doctor or find a primary care physician by calling 270.825.5100.

HORMONES: A Balancing Act Hormones are the body’s chemical communicators, relaying information needed for important processes, such as growth, metabolism and fertility.

But when glands make too much or too little of a hormone, the messages get lost in translation, explains Sergio Chang Figueroa, MD, an endocrinologist at Baptist Health Madisonville. Hormonal imbalances account for a number of problems affecting hair and skin.

An underactive thyroid gland (hypothyroidism) causes body functions to slow down, which can cause hair loss and dry skin, while an overactive thyroid (hyperthyroidism) can cause oily skin.

In women, an excess of the male hormone androgen can result in polycystic ovarian syndrome, whose symptoms include unwanted body hair, acne and patches of dark skin on the neck, armpits or in between the breasts.

Too much testosterone, produced by the adrenal gland, can also cause extra body hair in women.

Only blood work can determine whether such symptoms are caused by a hormonal imbalance that should be treated with medication.

“These problems are very common in the general population,” said Dr. Chang Figueroa. “There’s no way to know except if you test for it, and it’s always better to be safe.”

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FALL 2015

honey do (it now)!

The next time your husband tries to avoid his annual physical, pull out these excuse-busters.

YOUR MAN CAN CHOP WOOD, REMOVE RANDOM creepy crawlies from your house and talk you off the ledge when you’ve had a bad day, but mention his annual physical and he slips into avoidance mode. You’ve tried guilt, nagging and negotiating and have even contemplated driving him there yourself, but nothing seems to work.

Understanding his thinking — and how to counter his arguments — can help get him to the doc and give you peace of mind.

EXCUSE #1:

“I feel fine. Why go to the doctor?”

YOUR COUNTER: Care to wager on that? “You can have a serious disease, such as hypertension, high cholesterol or diabetes, and not have any noticeable signs or symptoms,” said Eric Bandy, MD, an internal medicine specialist with Baptist Health Medical Group in Powderly.

“We just don’t know until we do some simple tests.” (Repeat: simple.)

If there is a problem, the earlier the diagnosis, the better chance of a good outcome. It’s all about prevention, like keeping your car tuned up. It’s much cheaper to do regular maintenance than to drive it until something falls off and then tow it to the mechanic.

EXCUSE #2:

“It’s too time-consuming. Why take valuable hours off work for that?”

YOUR COUNTER: Make it a “man” day. “Book an appointment for first thing in the morning, then schedule a round of golf in the afternoon so you have something to look forward to, as a reward,” Dr. Bandy said. “You can get all your blood work and screenings done right here, so you don’t waste time.” He suggests signing up for My Baptist Health when you receive your post-visit email invitation, so you can view test results, get your medical records online and track your stats.

EXCUSE #3:

“It’s not a big deal. He’s just going to tell me [insert problem] is about aging and there’s nothing I can do about it.”

YOUR COUNTER: There’s always something that can be done — and often it’s as simple as making lifestyle changes, such as walking more, cutting down on unhealthy foods and learning how to manage stress. “I think men feel like they just need to accept what’s happening and there’s not much that can be done,” Dr. Bandy said. Some problems, such as back or knee pain, erectile dysfunction and even attention or memory issues, can be related to conditions that are easily treatable.

Start with Screen time

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THINKSTOCK

If your guy is ready for some more advanced talk about his health, have him log some screen time at BaptistHealthForYou.com for the latest health and wellness info.

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.

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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.

HUNGRY for MORE?

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

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SPRING 2015

Nonprofit Org US Postage PAID Columbus WI Permit No. 62

900 Hospital Drive Madisonville, KY 42431

CONNECT WITH US: BaptistHealthMadisonville.com

FEATURED IN THIS ISSUE Need a doctor?

Call

270.825.5100.

Eric Bandy, MD, internal medicine • page 6

Sergio Chang Figueroa, MD, endocrinology • page 5

Heather Ricketts, MD, OB/GYN • page 2

George Vettiankal, MD, cardiology • page 2

Mark Your Calendars LOOK GOOD, FEEL BETTER Mondays, Sept. 21 and Dec. 21, 1:30–3:30 p.m.

Merle M. Mahr Cancer Center conference room 900 Hospital Drive, Madisonville Free workshop to help women with the physical effects of cancer.

Register: 800.227.2345

NEW HEALTH PLANS

October Baptist Health Plan (formerly known as Bluegrass Family Health) to unveil new health insurance plans.

Details: BaptistHealthPlan.com

CANCER SUPPORT GROUP Third Wednesday of each month, 3 p.m.

First Christian Church 1030 College Drive, Madisonville Open to all cancer patients, survivors and caregivers.

Details: 270.825.5813

BOSOM BUDDIES CANCER SUPPORT GROUP

FREE YOGA CLASS

Last Saturday of the month, 9–10:15 a.m.

Baptist Health Women’s Care 900 Hospital Drive, Madisonville First-timers receive a free mat. Open to all.

Details: 270.326.3932

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 Kristy Quinn, Marketing and Public Relations coordinator, at Kristy.Quinn@BHSI.com or Baptist Health, 900 Hospital Drive, Madisonville KY, 42431.

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Third Monday of every month, 5:30 p.m.

Covenant Community Church 1055 N. Main St., Madisonville For breast cancer survivors.

Details: 270.825.5813