Baptist Health Flourish - Kentuckiana

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

screenings women should schedule

plus: learn your risk for stroke

| how to sleep tight tonight

health tips

sleep it off

Calling all women

No one looks forward to health screenings, but the fact remains that these tests could save your life. For instance, Kentucky has the highest cancer death rate in the U.S., although many types of cancer are preventable. Here are the top seven recommended screenings for women.

1. Pap test to screen for cervical cancer. Yearly Paps start at age 21, said Danielle Mann, DO, an OB/GYN on the medical staff at Baptist Health La Grange. After age 30, the Pap is combined with an HPV test for a virus that causes cell changes on the cervix.

2. Gonorrhea and chlamydia. Dr. Mann said this test is a must-have yearly once a woman becomes sexually active through age 26.

A recent study indicated that you might get a better night’s rest if you break up sleep into two three- to four-hour time periods, with a three-hour awake period in the middle. But before you set your alarm for 2 a.m., Subin Jain, MD, a pulmonologist with the Baptist Health Sleep Center, weighs in on this theory.

“I don’t think there’s robust data that suggests the circadian [body] clocks work in three-hour time spans,” Dr. Jain said.

So, what is a good sleep pattern?

“Most people do well with seven to eight hours of sleep during the normal nighttime,” Dr. Jain said, adding that some people naturally require shorter or longer sleep periods. But if your job or a new baby interrupts your sleep, the next best thing is to just try to get eight hours of sleep in a 24-hour period.

3. Cholesterol screening beginning at age 20. “Risk calculators integrate your blood pressure, total cholesterol, HDL cholesterol and race to help us determine what kind of treatment and lifestyle changes to recommend,” said Amanda Davenport, MD, an OB/GYN on the medical staff at Baptist Health Louisville.

5. Mammogram. Dr. Davenport recommends annual mammograms starting at age 40.

6. DEXA screening. This bone-density test usually begins around menopause if you have risk factors for osteoporosis, or at age 65. Repeat every two to three years.

7. Colon cancer screening. This should start at age 50, although African-Americans and those with family history, who are at higher risk, should start at 45.

2 Baptist Health

need more zzzs?

Learn tips to improve sleep through Dr. Jain’s online Health Talk at BaptistHealthTalks.com.

cover: Britt Erlanson Gettyimages; Thinkstock

4. Thyroid screening. “This is important if you’re considering pregnancy or if you have a personal history of autoimmune disorders or a family history of thyroid disease,” Dr. Davenport 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.

Flourish spring 2015 3

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 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.

For a free copy of our food-label definitions guide, email Flourish@BHSI.com.

Spring Cleaning for Your Diet

hallwaY

For one day, think about everything you eat. Count your calories. Track the time you spend eating. Read the ingredients (can you even pronounce those chemicals?). To improve your diet, you first have to understand your habits, said Marsha Hilgeford, a dietitian at Baptist Health Louisville. “People are overwhelmed thinking about change,” she said. “We all try to do better, but that mindfulness may be the difference between doing and not doing.” Follow these tips to control portion sizes and replace processed foods with healthier options:

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.

Know what your plate should look like.

Fill half of your plate with fruits and vegetables, using the rest for grains and protein sources.

Include three calcium-rich choices daily, with meals or as a snack.

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.

BeDrooM

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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.

Discover What You’re Eating

Cook!

Start simple and expand with confidence. Take control of what you eat. Good health begins in the kitchen.

Make a grocery list — and stick to it.

Don’t give yourself an excuse for not having healthy snacks and recipe ingredients on hand. Aim to cook at least one nutritious recipe each week.

Slow down.

It takes 20 minutes for the brain to realize what the stomach contains.

Savor every bite. “You eat less and enjoy it more,” Hilgeford said.

Flourish spring 2015 5

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. It pays to know your risks, which can vary between men and women, said Alex Abou-Chebl, MD, an interventional neurologist at Baptist Health Louisville.

Women Only

In addition to general risk factors (which also affect men) such as high blood pressure, diabetes, smoking, lack of exercise and being overweight, 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 firsttime pregnancies, pregnant teens and women over age 40. kMigraines with aura. These severe headaches with a visual component are more common in women and are associated with a higher stroke risk. kTaking birth control pills. Alone, they’re not a great cause for concern, Dr. Abou-Chebl said, but if you combine contraceptive pills with smoking and migraines, you’re entering a stroke danger zone.

F•A•S•T

6 Baptist Health

None of these things alone puts 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. Abou-Chebl said. (See tips at right.)

Spot the Signs

In Kentucky, stroke is the No. 5 killer and the No. 1 cause of adult disability. But if you call 911 at the earliest signs of a stroke, treatment may be available. Signs include numbness or weakness on one side of the body, sudden confusion or trouble speaking or walking, difficulty seeing in one or both eyes, and a sudden severe headache with no known cause.

If you think you or a loved one is having a stroke, act fast and call 911 right away.

Hear what else Dr. Abou-Chebl has to say about stroke at BaptistHealthTalks.com.

Brain Food

The tastiest way to prevent a stroke?

Go Mediterranean.

When it comes to food, “the Mediterranean diet may reduce stroke risk,” said Alex Abou-Chebl, MD, an interventional neurologist at Baptist Health Louisville. Work 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 Replacing butter with 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

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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.

kHormone replacement therapy.

Estrogen supplementation has been associated with an increased risk of thrombosis (blood clots), including stroke.

suspect a stroke?

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.

Hungry for more?

Broccoli and similar vegetables contain anti-cancer phytochemicals. Learn ways to lower your cancer risks: Take a free online assessment at FindYourHealth.com.

Visit BaptistHealthForYou.com for more delicious dishes to add to your menu.

Flourish spring 2015 7

Nonprofit Org US Postage PAID Columbus WI Permit No. 62

2701 EASTPOINT PKWY LOUISVILLE, KY 40223

Helping you Flourish

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.

Mark Your Calendars Living Beyond Lymphoma Your local medical experts provide healthy lifestyle tips throughout this issue.

Alex Abou-Chebl, MD, interventional neurologist page 6

Amanda Davenport, MD, OB/GYN

Second Tuesday of each month, 7 p.m.

Charles and Mimi Osborn Cancer Center, first floor Cancer Resource Center, 4003 Kresge Way, Louisville.

Free support group.

Details: 502.897.1166, ext. 1501.

Better Breather’s Club

Fourth Wednesday of each month, 2 p.m.

Baptist Health/Milestone Wellness Center, 750 Cypress Station Drive, Louisville.

Free COPD support group.

Details: 502.897.8131.

Diabetes Education Baptist Health Louisville Education Center, 4000 Kresge Way.

Day and evening classes available to learn to manage your diabetes.

Insurance may cover costs. Register: 502.897.8831.

Weight-Loss Surgery Seminar

Day and evening sessions monthly. Baptist Health Louisville Education Center, 4000 Kresge Way. Physician-led seminar explains weight-loss options. Register: 502.897.8131.

Postpartum and Newborn Care

Infant CPR Training

Caring for your new baby and yourself. Free.

Register: 502.222.3627.

American Heart Association’s Family and Friends course is for expectant and new parents of infants born at Baptist Health. Tuition: $15 per person. Register: 502.897.8131.

Tuesday, May 19, 7-9 p.m.

Baptist Health La Grange, 1025 New Moody Lane.

AARP: Safe Drivers Course Friday, June 12, 4:45–9 p.m.

Baptist Health Louisville, 4002 Kresge Way. For drivers ages 50 and over. Fee: Non-AARP members, $20; AARP members, $15. Register: 502.897.8131.

Maternity Express class Saturday, June 20, 10 a.m.–4:30 p.m.

Baptist Health Louisville Education Center, 4000 Kresge Way.

One-day course on childbirth basics.

Register: 502.897.8131.

page 2

Marsha Hilgeford, RD, dietitian

Thursday, June 18, 7–8:30 p.m.

Baptist Health Louisville Education Center, 4000 Kresge Way.

Safe Sitter Class Saturday, May 16, 9 a.m.–5 p.m.

Baptist Health La Grange, 1025 New Moody Lane.

Youths ages 11 to 13 learn to handle emergencies when caring for young children. Fee: $45.

Register by May 1: 502.222.8563.

page 5

Subin Jain, MD, pulmonologist page 2

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Danielle Mann, DO, OB/GYN page 2

Need a doctor?

Call 502.897.8131.

Learn more about Baptist Health at our revamped website: BaptistHealthKentucky.com.

BaptistHealthLouisville.com BaptistHealthLaGrange.com

Baptist Health Foundation Greater Louisville: SupportBaptistHealth.org Physician referral: 502.897.8131 Annual community report: BaptistHealthKentucky.com

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 Julie Garrison, Regional Marketing and Public Relations Manager, at Julie.Garrison@BHSI.com or Baptist Health, 4000 Kresge Way, Louisville, KY, 40207.