Baptist Health Flourish - Paducah

Be a healthier you

s p r i n g 2 01 5

spring clean

for Your Health How to keep your home from making you sick

ways to get your kids moving

plus: learn your risk for stroke

| how to get active this spring

health tips

Keep 'em moving Having trouble getting your kids off the couch? Take advantage of the sunny spring weather and take playtime outside.

Elizabeth McGregor, MD, a pediatrician at Baptist Health Paducah, offers these tips to increase activity levels: 1. Set a Schedule. If exercise is a dirty word around your house, it’ll take a little finessing to change it. “Start by scheduling fun fitness time into the day for the entire family,” Dr. McGregor said. “If it is on your calendar, you’re more likely to follow through with it.”

2. Mix It Up. An hour on the treadmill may work for Mom and Dad, but kids need fun and variety. “When it’s a family affair, it should be play-centric,” Dr. McGregor recommended.

“Incorporate active games and sports — soccer, tag, racing — into your time together, and limit screen time, including TV and video games, to less than two hours daily.”

3. Start Them Young. Teach your kids a love for exercise beginning at a young age. Some elementary schools in the area offer Project Fit Amercia, a fun fitness program sponsored

by Baptist Health Paducah, which can help your youngsters embrace working out before it becomes work.

spring back into action

Ready to Run? 2 Baptist Health

Baptist Health Paducah’s Rehabilitation Services will offer a running injury prevention program this year. Call 270.534.1200 for details.

cover: Britt Erlanson Gettyimages; thinkstock (2)

Whether it’s been a few weeks, months or years since you’ve exercised, springtime is a great time to become more active. But going from sedentary to superhuman has its risks, said Matt Scott, a physical therapist at Baptist Health Paducah.

“Any person who is relatively inactive should be screened before beginning a new activity,” he said. If you’ve been cleared by your doc, lace up your sneakers and get out there — just listen to your body as you go.

“Allow recovery time between exercise sessions,” Scott said.

Distinguish between muscle soreness, which is normal after working out, and joint soreness, which is not. If you have persistent joint pain or swelling, see a professional.

To help prevent injury, Scott recommended warming up with a 10-minute walk or jog and stretching afterward. “Stretching after exercise or in between sessions improves flexibility,” he said.

health tips

get a spring in YoUr step More than half of Kentuckians fall short of recommended exercise guidelines. But if you add movement to your routines, exercising for 150 minutes weekly isn’t as hard as it sounds.

Try these three tips: Park far away. Next time you’re shopping for groceries, extend your walk to and from the store. Bonus points for making another trip to return your cart at the entrance.

Bike after dinner. Instead of an ice cream ritual after dinner, take a family bike cruise around the block.

Get acquainted with the office stairwell. Climb five flights of stairs at the beginning, middle and end of each workday, and you’ll have burned 375 calories by the weekend.

the truth aBout detox dietS

thinkstock; "hot BroWn kUrtZ" By shaDle

whEn it’s swEAtEr wEAthEr onE Month and pool season the next, you might be tempted to try a detox diet to quickly lose weight and cleanse your body. But if a diet sounds too good to be true, it is.

Here, we separate fact from fiction.

fact or fiction? a detox diet will help me drop weight quickly.

fact or fiction? fruit is healthy, so a juice cleanse is, too.

fact or fiction? i should do a cleanse because my body needs help detoxifying.

fact.

Detox diets reduce caloric intake, causing you to lose weight. But you won’t be able to keep it off for long.

It’s better to focus on losing one to two pounds per week by making sustainable changes, such as swapping dessert for fruit.

fiction.

A liquid-only diet can lead to other health problems, including fatigue, low blood sugar and nausea. A balanced diet gives your body the nutrients it needs.

fiction.

That’s what your liver and kidneys are for.

What improves your health more than a cleanse is “clean” eating, such as avoiding processed foods in favor of fruits, vegetables, whole grains and lean meats.

by the numbers:

the hot brown kentuckians have loved the hot Brown sandwich since the 1920s. But they might love it a little less if they considered the consequences of that cheese-smothered bacon, turkey and texas toast.

1,044:

calories in a hot Brown equivalent to: 20 chips ahoy!® cookies three McDonald’s® cheeseburgers to burn off a hot Brown, a 160-pound person would have to: walk for five hours swim for two and a half hours Jump rope for one hour

assess your risk

a poor diet can contribute to heart disease and other conditions. Get a fix on your heart health and cancer risks with a free online assessment at findyourhealth.com.

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spring 2015

B

y all means, raid your closet for clothes you never wear and toss the boxes you haven’t opened since your last move. But make sure that spring cleaning also involves thorough scrubbing-dustingdisinfecting cleaning. A clean house can help ward off a number of health hazards, especially during the springtime allergy season.

Grab your gloves for this cleaning guide to better health.

Spring cleaning

health for Your

A room-by-room look at how your house might be making you sick

4 Baptist health

KITCHEN

BATHROOM

health hazard: From countertops to utensils to appliances, illness-causing bacteria can fi nd dozens of hangouts in the kitchen. Every year, one in six Americans falls sick with a foodborne illness, which can cause unpleasant symptoms such as nausea, vomiting and diarrhea.

health hazard: Love steamy showers?

So does mold. The fungus can grow on a damp surface in 24 to 48 hours, making the bathroom a prime place to inhabit. For people with a mold allergy, airborne mold spores can trigger symptoms including sneezing, headaches and skin rashes and, in more severe cases, asthma attacks and other respiratory problems.

Keep it clean: When was the last time you cleaned your can opener? Your knife block? The vegetable drawer in your fridge?

Objects we don’t even consider cleaning can be some of the germiest.

Clean kitchen objects with soap and hot water before and after using them. Don’t forget high-traffic areas such as the faucet and refrigerator handles. For extra germfighting power, make a sanitizing solution with a tablespoon of bleach and a gallon of water. Be careful with sponges, which can be even dirtier than the surface you’re cleaning. Replace sponges frequently or zap them in the microwave: A study found that microwaving a sponge for two minutes can take care of 99 percent of germs.

Take careful measures to stop germs at the source: Wash your hands for at least 20 seconds before and after handling food; rinse fruits and vegetables (even if you’re going to peel them), and avoid crosscontamination by using separate utensils and plates for raw and cooked foods.

thinkstock (5)

BEDROOM

Keep it clean: No moisture, no mold. Open a window or run a ventilation fan during and after your shower to prevent moisture from accumulating on surfaces. Make sure that the ventilation ducts carry vapor outside and not into another part of the house, such as the attic. Turn on a dehumidifier or air conditioner to keep humidity low.

Use a stiff brush and a bleach solution (one cup per gallon of water) to scrub mold off surfaces such as shower tiles or grout.

To be safe, wear protective goggles, gloves and a mask.

In a bathroom, mold can hide in ceiling or wall cavities, behind wallpaper or underneath floor tiles. Call a cleaning professional if you suspect a hidden mold problem, if the moldy area covers more than 10 square feet or if you’re concerned about your health.

HALLWAY

health hazard: Microscopic dust mites like to feast on dead skin in a place you’re likely to leave it: your bed. The waste produced by dust mites is the most common cause of dust allergies, causing symptoms such as sneezing, coughing and itchy eyes.

health hazard: Allergy sufferers aren’t necessarily safe if they stay indoors to escape the pollen and grass in the springtime air. Containing mold, dust, pet dander and a number of other particles, indoor air can be just as problematic — if not worse — for people with allergies and asthma.

Keep it clean: Wash bedding in 130-degree water weekly to kill dust mites and remove allergens; cold water won’t do the trick.

Use allergen-proof mattress and pillow covers to create a barrier between you and dust mites, which will die without their food supply.

Dust and vacuum the bedroom at least once a week. Use a vacuum with a HEPA (high efficiency particulate air) fi lter, which is certified to trap 99.97 percent of allergens. If you have allergies, you may want to wear a mask while cleaning or vacuuming, as the activity can stir up dust into the air. Consider using a dehumidifier or turning on the air conditioner to make the bedroom less inviting for dust mites, which thrive in warm, humid climates.

Keep it clean: Airborne allergens are unavoidable, but improving the air quality in your home can reduce your symptoms.

To start, change the fi lters on your air conditioner and furnace every two to three months. A clogged air fi lter can no longer trap allergens, allowing them to permeate the air you breathe.

How else to clear the air? Use exhaust fans to remove mold-inducing moisture from the house, keep humidity low with a dehumidifier or air conditioner and make your home smoke-free.

Need help losing weight?

Attend a free weight loss seminar at 6 p.m. Thursday, May 7, in the Heart Center auditorium. Details: 270.443.0202.

Spring Clean Your Diet Cleaning up your diet means no more pizza or ice cream, right? Not necessarily, said Beth Mueth, a dietitian at Baptist Health Paducah.

“You don’t want to make too many major changes to your diet all at once because you can’t stick with it long term,” she said. “You want changes you can live with.”

Spring is a perfect time to incorporate more fresh produce into your diet. Try a new fruit or vegetable each week, eat salad with dinner or add berries to your yogurt.

How much we eat can be more problematic than what we eat, Mueth said. A serving of meat, for example, is the size of a deck of cards — not half a plate.

In spring, weight loss efforts are often inspired by the desire to look better. But a more important motivator is that a healthy diet lowers risk for a host of health issues, including cancer, heart disease and diabetes, said Paige Quintero, MD, a bariatric surgeon at Baptist Health Paducah. “Spring is a very exciting time to think, ‘How can I get healthier?’” she said.

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spring 2015

Risk factors for stroke can vary between men and women.

Find out if you’re at risk — and what you can do about it

A Second Look at

Stroke

Control freaks, rejoice: When it comes to stroke, you can lower your chances of having one — up to 80 percent of these brain attacks are preventable. Risks can vary between men and women, said Joseph Ashburn, MD, neurologist and director of stroke services at Baptist Health Paducah.

ride for a cause Baptist Health Paducah will host its fourth annual Spokes for Strokes bike tour Saturday, June 6, leaving from the Baptist Imaging Center at 8 a.m. Proceeds benefit the stroke program at Baptist Health Paducah.

Register now at

active.com.

Women Only

In addition to general risk factors like high blood pressure, diabetes, smoking, lack of exercise and being overweight (which also affect men) women are faced with unique risk factors, including: kPreeclampsia during pregnancy. Marked by high blood pressure and a high level of protein in the urine, preeclampsia is most often seen in first-time pregnancies, pregnant teens and women over 40. kMigraines with aura. These severe headaches with a visual component are more common in women and are associated with a higher stroke risk. kBirth control pills.

One of these factors alone does not put you at a high risk for stroke, but if you have multiple risks, there’s cause for concern. “It’s what you do with the knowledge that counts. You can’t change preeclampsia, but you can control other risk factors like your diet and exercise,” Dr. Ashburn said.

Spot the Signs

The bad news first: Stroke is the No. 5 killer in Kentucky. The good news, though, is that if you call 911 at the earliest signs of a stroke, treatment could reduce or reverse stroke damage. These signs include numbness or weakness on one side of the body, sudden confusion or trouble speaking or walking, difficulty seeing in one eye or both eyes, and a sudden severe headache with no known cause.

F•A•S•T

6 Baptist Health

The tastiest way to prevent a stroke?

Go Mediterranean.

When it comes to food, “the Mediterranean diet has shown the most evidence toward reducing stroke risk,” said Joseph Ashburn, MD, neurologist and director of stroke services at Baptist Health Paducah.

Try working the diet’s key components into your meal planning by: Eating lots of plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts Swapping butter for olive oil Using herbs and spices for flavor in place of salt Limiting your red meat intake Eating fish and poultry at least twice a week thinkstock

Use the acronym FAST to remember the signs of a stroke: Face: Does one side of the face droop?

Arms: Does one arm drift downward?

Speech: Is speech slurred?

Time: If you see any of these signs, call 911 immediately.

Brain Food

in season

green giant Veggies are full of beneficial compounds, and broccoli — as versatile as it is healthy — tops the list

colorful chicken Broccoli Stir fry Serves: 4 | Calories per serving (including 1/2 cup rice): 371

¼ c. chicken broth 3 tbsp. soy sauce 2 tbsp. dry sherry

Make it healthier Use low-sodium chicken broth and soy sauce.

(or dry white wine) 1 tbsp. cornstarch 2 tbsp. sesame oil, divided 1 clove garlic, minced 2 boneless chicken breast filets, thinly sliced 1½ c. broccoli (florets and stalks), sliced lengthwise into two-inch strips 1 medium carrot, julienned into matchsticks 1 red bell pepper, thinly sliced

T

alk about a good reputation.

Broccoli has been a standard on health experts’ “superfoods” lists for years due to its high amounts of fiber, vitamins (A, C and K) and phytochemicals, or compounds that may have anti-cancer properties. It’s also a cruciferous vegetable, a group that includes cabbage, cauliflower and Brussels sprouts, and helps fight diseases and infections.

The treelike veggie’s stellar street cred has made some of its healthy cousins just as popular. Check your local grocery store or farmers market for broccoli rabe, broccolini, Romanesco broccoli, Chinese broccoli and broccoli sprouts. Kentucky-grown broccoli is available starting in May.

½ yellow squash, thinly sliced cooked jasmine rice

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1. Mix first four ingredients thoroughly, then set aside.

2. Heat one tablespoon sesame oil in a wok or large skillet with high sides. Add garlic and sauté for two minutes, then add chicken and sauté until slightly brown. Remove from pan.

Make it healthier Use brown rice or quinoa.

3. Add remaining oil and vegetables to pan and stir-fry until tender yet still crunchy.

4. When veggies are done, add chicken and sauce to wok. Stir until sauce thickens, then serve the mixture by itself or over rice.

tip:

Can't use the bunch before it goes bad?

Freeze it for up to a year.

Need help with diabetic meal plans?

Kathy West, RN, certified diabetes educator, can share healthy living tips, including meal plans for those with prediabetes or diabetes. No physician referral is needed, and it’s free. Call 270.575.2282.

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spring 2015

Nonprofit Org US Postage PAID Columbus WI Permit No. 62

2701 EASTPOINT PKWY LOUISVILLE, KY 40223

Helping you Flourish

Your local medical experts provide healthy lifestyle tips throughout this issue.

Welcome to the spring 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.

DAYS, NOT WEEKS

Another reason to expect advanced cancer care at Baptist Health.

Joseph Ashburn, MD, neurologist

Stereotactic radiosurgery, a non-invasive treatment for brain, spine and other cancers, uses imaging to guide treatment to the precise spot needing treatment, sparing surrounding tissue. In many cases, it can reduce treatment from weeks to days. Less time in treatment means getting back to your life sooner.

page 6

Elizabeth McGregor, MD, pediatrician

If you have cancer, ask your doctor to refer you to the specialists at Baptist Health Paducah. Talk to one of our nurses 24/7 on the Baptist Health Line at 270.575.2918. With our expertise and advanced technology, there’s no reason to go anywhere else.

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Beth Mueth, RD, dietitian page 5

BaptistHealthPaducah.com

Paige Quintero, MD, bariatric surgeon

THE CANCER HOSPITAL OUR REGION PREFERS 3 TO 1

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Matt Scott, DPT, physical therapist

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Need a doctor? Go to BaptistHealthPaducah.com.

270.575.2918 Baptist Health Line: General health information BaptistHealthPaducah.com Baptist Health Paducah @BHPaducah Learn more about Baptist Health at our revamped website: BaptistHealthKentucky.com.

800.575.1911 Chest Pain & Stroke Hotline 270.575.BABY Stork Line: Maternity and infant care information Annual community report: BaptistHealthKentucky.com Baptist Health Foundation Paducah: 270.575.2871 Physician video series: BaptistHealthTalks.com

Flourish is published three times a 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 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 Angie Timmons, Marketing & Public Relations Assistant, at Angie.Timmons@BHSI.com or Baptist Health, 2501 Kentucky Ave., Paducah, KY, 42003.