Be a healthier you
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SHAKE IT OFF! No more body shaming — embrace a happier, healthier you
ways to prepare for pregnancy
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plus: KEEP YOUR FAMILY SAFE AT THE POOL
| THE TRUTH ABOUT FITNESS TRACKERS 4/20/16 10:06 AM
HEALTH TIPS
pregnancy prep Clue in your doctor. “Seeing a doctor when you decide to attempt pregnancy is a great time to review the medications you’re taking,” said Baptist Health Medical Group obstetrician Joshua Stevens, MD. Your doctor will make sure that any medications you’re taking aren’t associated with birth defects and are safe to continue.
Take some deep breaths. “Maintaining high
levels of stress can impair your ability to become pregnant,” Dr. Stevens said. If your anxiety levels are high due to work, relationships or just life in general, find ways to destress, such as yoga, meditation or other types of exercise.
PHOTOS BY THINKSTOCK
You know the color scheme for the nursery and your top five names for a boy and a girl. But while you may be eager to start trying for a baby right now, there are a few preconception items to check off your to-do list first.
Create a healthy “baby house.” That’s nondoctor speak for a healthy body. “Many women start pregnancy at an unhealthy weight,” Dr. Stevens said. Make sure your body mass index, or BMI, is between 18.5 and 25 to help ensure the healthiest pregnancy possible. Try drinking more water and cut sugary drinks and alcohol from your diet.
TRUE OR FALSE:
SKIN CANCER Tanning booths are safer than the sun because they’re a “controlled” amount of radiation.
This one is definitely false, says Heather Tow, an oncology nurse navigator at Baptist Health Madisonville. “The UVA radiation emitted from tanning bed bulbs is three times more intense than that emitted by the sun.” Furthermore, Tow says, research from the National Cancer Institute found that use of an indoor tanning device was associated with a 50 percent increase in basal cell carcinoma and more than a 100 percent increase in the risk of squamous cell carcinoma. (Not to mention there’s a tax on indoor tanning — honest!)
This is also false. While those with lighter skin are the most susceptible to skin cancer, everyone faces some risk. Every year, melanoma (the most serious form of skin cancer) strikes 25 of every 100,000 Caucasians, four of every 100,000 Hispanics and one of every 100,000 African-Americans.
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CREDIT
Learn about skin cancer risk at BaptistHealthforYou.com. BAPTIST HEALTH
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PHOTOS BY THINKSTOCK
Darker-skinned individuals don’t need to worry about skin cancer.
HEALTH TIPS
GET Savvy
ABOUT SHADES FITNESS TRACKERS:
THE GOOD, THE BAD
They seem to be on wrists everywhere. But is a fitness tracker the magic bullet you need to achieve better health?
PHOTOS BY THINKSTOCK
Pros
IT’S EASY. A fitness tracker (surprise!) tracks a number of things automatically, including steps taken, calories burned and sleep quality. IMMEDIATE FEEDBACK. You’ll know exactly how many steps you’ve taken, which allows you to adjust your activity level. IT MAKES YOU MOVE. Sit still too long and it will vibrate.
Cons
IT CAN BE INACCURATE. If it’s not calibrated correctly, or if yours isn’t great at tracking something other than walking and running (such as strength training), you could be pinning your fitness hopes and dreams on false data.
CREDIT
PHOTOS BY THINKSTOCK
RISK OF OVEREATING. If it tells you you’ve burned 500 calories, you might be less likely to turn down that second piece of cake. The Bottom Line: A fitness tracker can give you the jolt you need to get moving. But before you buy one, figure out what your goals are and then find the gadget that best fits them.
You know what the sun’s ultraviolet rays can do to your skin, so just imagine what they can do to your eyes. The answer: everything from crow’s feet to cataracts. That’s why sunglasses are crucial to protecting your peepers. Here’s how to find the right pair. UV protection: Make sure you see a sticker saying they block 99 to 100 percent of both UVA and UVB rays. The fit: They shouldn’t be touching your lashes or sliding down your nose. The right pair will line up with your brow. Side-to-side shade: The more area they cover the better, which is why wraparound shades are one of your best bets.
DIY SALTY SWAPS
The debate continues, but most experts agree that lowering your salt consumption is key to lowering your blood pressure. The trouble is, most of the sodium you’re getting isn’t coming from the saltshaker. Prepackaged, processed foods such as bread, lunch meat and condiments can do a number on your daily intake. So what can you do? Swap these three storebought salty culprits for healthier DIY versions.
What’s for Dinner?
Don’t panic, just head to BaptistHealthforYou.com to find delicious recipes that can help lower your cholesterol level and your risk of heart disease.
Instea Store- B d of o u g ht Marinade Spice rub using 2 Tbsp. chili powder and 2 tsp. each of garlic powder, cumin and paprika Salsa
Make It Yourself
Tomatoes, onion, jalapeño, cilantro and lime juice Salad dressing Olive oil, lemon juice, pepper and garlic
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Bikini bodies. Juice cleanses. Losing your tummy weeks after giving birth. No matter where you look, unrealistic expectations for health and fitness abound. Time to find your own personal path to wellness and just ...
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essages about diet, exercise and weight are everywhere, from the pages of glossy magazines to your home pages on Facebook and Instagram. Just look to the celebrity world, where coming out as a size 8 is an act of bravery. Sports Illustrated cover girl Kate Upton has been called a “squishy brick,” and Jennifer Lawrence was once deemed “too womanly” to star in The Hunger Games.
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But it’s not just unreachable celebrity body perfection we’re after anymore. Thanks to social media, we can now obsess over our peers’ regimens on display. There’s the fitness-loving friend who posts videos of her 6 a.m. cross-training sessions. The pal who snaps photos of his daily run, rain or shine. The acquaintance who tweets, “Nothing tastes as great as being skinny feels!” Research has shown that the barrage of negative-body messages takes a toll: More women report feeling bad about their bodies than ever before, and researchers point to social media as a cause. You soak up these messages, thinking that if you’re not doing an
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Did you know?
extreme workout or aren’t prepared to totally overhaul your diet, why bother? You don’t try, because you already feel you can’t possibly do enough. Now is the time to shake it off — to let go of that warped vision of diet and exercise. Now’s the time to set goals for your own positive, realistic journey to better health.
Baptist Health Madisonville supports Project Fit America in six local schools.
LOSE WEIGHT, ONE POUND AT A TIME
For some reason, adages that we use in other situations such as “every little bit counts” and “you’ve gotta start somewhere” don’t seem to apply when it comes to working toward a healthy weight. But in truth, small changes count for a lot. Try these baby steps: 1. EAT AT HOME. People who cook at home consume less sodium, sugar and fat and eat more reasonable portions, studies show. 2. MAKE TRADES. To cut calories, go for skim milk instead of whole milk in your latte, skip cheese on a sandwich or use mustard instead of mayo. 3. KEEP A FOOD JOURNAL. Something as simple as writing down what you eat and drink each day could help reduce the number of calories consumed, research suggests. Being aware of what you’re eating — and how much — can help you discover places to make better food choices. 4. SET GOALS AND IDENTIFY NONFOOD REWARDS. If you go for an afterdinner walk three times this week, buy yourself a new book or download an album you’ve been wanting. Or if you get through the week without buying candy from the vending machine at work, take a weekend off from your least favorite chore — a little dust isn’t the end of the world.
WALK BEFORE YOU RUN
Real fitness, to many of us, conjures images of marathoners, CrossFit junkies and models with perfectly chiseled abs. But what “fit” looks like is different for everyone, and you don’t have to resemble a professional athlete — or even your 10K-running neighbor — to be strong and healthy. Here’s how: 1. GET UP AND MOVE. Try a 15- or 20-minute walk around the block. A highintensity workout takes planning and determination. A neighborhood walk? Not so much. 2. STRETCH MORE. Increasing flexibility and your range of motion helps reduce back pain and avoid injury. Feeling more limber may encourage you to become more active. 3. DON’T BE AFRAID OF STRENGTH TRAINING. The phrase might sound intimidating, but in practice it doesn’t have to mean pumping iron. Try pushups against a wall, or get a set of 5-pound weights or a resistance band. Google a few beginner routines, and give it a go. 4. EXERCISE WHILE YOU SOCIALIZE. Do you and your friend like to meet for a big brunch? This weekend, try a lighter breakfast and a walk in the park. Or take a Zumba or hip-hop dance class. You can giggle together if you feel a little silly, and you’ll get a great workout.
COVER PHOTO AND PHOTO TO THE LEFT BY AGEFOTOSTOCK
LOWER THOSE NUMBERS
It can be disheartening to have high cholesterol or blood sugar readings at your annual checkup. It might feel impossible to get into the recommended ranges, but it’s not. 1. IMPROVE YOUR CHOLESTEROL by focusing on healthier fats, such as salmon, avocado, walnuts and olive oil. Choose leaner cuts of meat and lowfat dairy. Limit fried foods, cookies and crackers to decrease your trans fat consumption. 2. LOWER YOUR BLOOD SUGAR AND YOUR RISK OF DIABETES by looking for places to trade your white bread and pasta for whole grains rich in fiber. Find nonstarchy vegetables you like and try to save sweet treats for special occasions. 3. ADD CARDIO. Start each day with five minutes of jumping jacks, lunges and squats — and then increase it to 10 minutes. Small changes will make you feel better, and may lead to bigger changes. Start today.
Body-Positive
Parenting You want your children to be healthy and strong, but you don’t want them to obsess about what their bodies look like. Can you encourage health without encouraging a focus on appearance? Yes! Jan Floyd, MD, Baptist Health Medical Group, says modeling a healthy lifestyle is more important than anything you could say to kids about diet or fitness. “This is not only true for eating habits and active living but also spills over into healthy habits such as limiting your use of electronics, maintaining a strong work ethic, having good sleep habits, showing kindness to others and using your time wisely,” said the Hopkinsvillebased pediatrician. To teach kids about the importance of a healthy body, don’t start with confusing topics such as reducing the risk of heart disease or diabetes. Instead, focus on being strong with plenty of energy. Help your children understand that being healthy leads to feeling good. “All of these benefits are linked to daily exercise and eating a diet rich in fruits, vegetables, dairy products and lean meats,” Dr. Floyd said. And don’t forget to practice selfacceptance: Don’t criticize your own body in front of your children — or at all!
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pool L precautions Before you jump in, make sure you’ve considered these summer safety issues
THERE’S NOTHING MORE QUINTESSENTIALLY “SUMMER” than a cannonball into the deep end. No matter your age, you should feel free to grab an inflatable raft and float your cares away. However, don’t forget about pool safety. Drowning is a serious epidemic; there are nearly 10 unintentional drownings in the U.S. every day, most of which involve children younger than 4. Stephanie Whitmer, MD, a Baptist Health Medical Group family medicine physician at the Powderly clinic, offers advice on how to stay safe and have fun in the pool Swimming is this summer. great exercise.
Learn more at BaptistHealth forYou.com.
What Causes Drownings?
k Not being able to swim. Formal swim lessons reduce the risk of drowning in children ages 1 to 4, research shows. k No barriers between children and water. Fences save lives. k No adult supervision. Even with lifeguards present, drowning can still occur. k Lack of life vests. Eighty-eight percent of victims who drowned during boating accidents in one year were not wearing life jackets. k Drinking. Alcohol is associated with 70 percent of deaths related to water recreation. Being tipsy affects coordination and judgment, and alcohol’s effects are heightened by the sun and heat. k Seizure disorders. Drowning is the most common cause of unintentional death among those with seizure disorders. The most likely location? The bathtub.
Safer Waters Checklist
To improve the safety of your pool, make sure the following are in place: k Safety gate k Child-resistant lock on that gate k Pool cover for when the pool is not in use k Pool alarm (if the gate is ajar or someone falls in the pool) k Safety drain cover
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What Lurks Below the Surface …
Pools can be home to norovirus, E. coli, and a slew of bacteria and parasites that cause illnesses such as cryptosporidiosis, shigellosis and giardiasis. Most of these will cause digestive problems, akin to the “stomach flu,” but they also can contribute to symptoms such as swimmer’s ear, eye infections and skin irritations. To protect yourself and your family: k Make sure the pool is properly chlorinated. k Don’t swim if you’re experiencing digestive issues. k Tattle if you see someone confusing the pool for a bathroom. k Make sure babies wear swim diapers. k Don’t drink the pool water. k Wash your hands after exiting the pool.
Fact or Fiction?
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Fiction! “It’s an old wives’ tale,” said Stephanie Whitmer, MD, a Baptist Health Medical Group family medicine physician at the Powderly clinic. While more blood flow is directed to your abdomen to help with digestion after eating, your body is able to provide adequate blood flow to your muscles as well. As long as your postmeal swim isn’t too strenuous, you shouldn’t experience cramping. BAPTIST HEALTH
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ALL IMAGES BY THINKSTOCK
You should wait 30 minutes after eating to go swimming.
IN SEASON
LETTUCE GIVE THANKS E
ver since the first head was grown in John Bibb’s garden in Frankfort, around 1865, Kentuckians have been on the Bibb lettuce bandwagon. And what’s not to love? It has a mild flavor, and just one cup delivers more than half your daily amount of vitamin K. It’s not too shabby in the vitamin A and folate departments, either. Plus, it’s the best-looking lettuce around. (Is it lettuce or a flower?) Its wide leaves seem to be grown with sandwiches in mind, and they’re strong enough for lettuce wraps. This spring, spice up your salad routine with this very adult recipe that incorporates another Kentucky treasure: bourbon.
Kentucky Bibb Lettuce Salad: Bibb, Peaches and Pecans Serves: 8 | Calories per serving: 334 (including vinaigrette)
Bourbon Vinaigrette
8 c. torn Bibb lettuce (two to three medium heads)
⁄3 c. apple cider vinegar
1
4 c. trimmed watercress
1 Tbsp. light brown sugar
4 large peaches, peeled and sliced 1 small red onion, halved and thinly sliced 11⁄2 c. toasted pecans 4 oz. blue cheese, crumbled
TIP Try pears instead for a different taste and texture.
2 tsp. Dijon mustard ⁄4 tsp. salt
3
⁄2 tsp. freshly ground pepper
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Directions Combine first five ingredients in a large bowl. Top with crumbled cheese and drizzle with dressing.
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ALL IMAGES BY THINKSTOCK
3 Tbsp. bourbon
light and springy
⁄3 c. canola oil
LOOKING FOR SOMETHING LIGHTER? Try a low-calorie balsamic dressing, which pairs deliciously with peaches and pecans.
Directions Whisk together first six ingredients in a medium bowl. Add canola oil in a slow, steady stream, whisking constantly until smooth.
Lighten up your meals for spring with recipes at BaptistHealthforYou.com.
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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 Joshua Stevens, MD OB/GYN page 2
Heather Tow, RN oncology page 2
Jan Floyd, MD pediatrics page 5
Stephanie Whitmer, MD family medicine page 6
Mark Your Calendars
BATTER UP
Baptist Health Night at the Madisonville Miners
Saturday, June 11, 7 p.m.
Elmer Kelley Stadium at Madisonville City Park Madisonville Miners vs. Paducah Chiefs Details: MadisonvilleMiners.com
FREE SPORTS PHYSICALS FOR STUDENTS
4th FEST MOVIE NIGHT IN THE PARK
Madisonville Sports Medicine, 950 Hospital Drive
Trover Wellness Park at Baptist Health Madisonville Bring your blanket and chairs. Refreshments available for purchase.
Saturday, May 14, 7:30–11 a.m.
Wednesday, May 18, 5–6 p.m. Princeton Sports Medicine, 605 S. Jefferson Both include free T-shirt and gym membership. Details: 270.824.2000
Saturday, July 2. Events, 5:30 p.m.; movie, 8:30 p.m.
FRIDAY NIGHT LIVE! CONCERT SERIES
June 11, July 8, Aug. 12, 6 p.m. Downtown Madisonville Visit our educational booths for information and giveaways.
MARCH OF DIMES MARCH FOR BABIES Saturday, Sept. 10, registration, 10 a.m.; walk, 11 a.m.
Trover Wellness Park at Baptist Health Madisonville
BOTTOM TWO PHOTOS BY THINKSTOCK
Flourish is published three times a year by Baptist Health’s Marketing office. Designed and produced by MANIFEST 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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