Baptist Health Flourish - Kentuckiana - Fall 2016

Be a healthier you

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BUSTED MYTHS, BETTER HEALTH Don't believe everything you hear about wellness, no matter how true it sounds

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ways to age actively

plus: BMI: IS IT REALLY ACCURATE?

| YES, YOU CAN HAVE RED MEAT SOMETIMES

HEALTH TIPS

Can You

Trust

BMI

BODY MASS INDEX (BMI) HAS LONG BEEN USED AS A MEASURE OF HEALTH. While it’s come under a bit of fire lately, it’s still a good guideline, says John Oldham, MD, a Baptist Health Medical Group bariatric (weight-loss) surgeon.

BMI continues to be popular because it is an easy measurement to take and is consistent when comparing from one patient to the next. Other methods that are used, such as measuring skin flaps, are time consuming, and results can vary because of operator error.

A drawback to using BMI is that it doesn’t distinguish between fat and muscle. So someone with an athletic build likely will have a higher BMI but might not be obese. His or her weight is muscle rather than fat.

Dr. Oldham said it’s important to look at each patient individually along with the BMI measurement to determine if he or she is obese. People who are obese generally also have other medical conditions, such as high blood pressure.

THE TRUTH ABOUT

RED MEAT

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Sorry, but you need to avoid cold cuts, sausage, hot dogs and yes, even bacon.

Ansman recommends thinking of meat as an accessory to a meal, rather than the focus. If you plan meals around vegetables and whole grains, meat can be part of a healthy diet.

SETTING LIMITS

Limiting red meat is one element of a program to prevent diabetes.

Baptist Health offers several diabetes classes at Louisville and La Grange. Learn more by calling 502.897.8831.

PHOTOS BY THINKSTOCK

First, the bad news: Consumption of red meat, especially processed meat, has been linked to increased risk of death from cancer and heart disease, says Holly Ansman, a registered dietitian with Baptist Health Louisville. The saturated fat and salt content are the main problems.

The good news? Red meat can be enjoyed in moderation. When including red meat in your diet, limit it to 18 ounces per week. Three ounces cooked is about the size of a deck of cards or a computer mouse. Try to vary your sources of protein to include lean red meats (such as those with the word “loin” in the name), seafood, poultry, eggs, beans, legumes (like peas), and unsalted nuts and seeds.

Spice is Nice

HEALTH TIPS

Using seasonings and herbs not only gives food some extra pep, but also can have health benefits. Here are a few spices to try: BLACK PEPPER: It acts as both an antioxidant and an antibacterial agent. It stimulates the breakdown of fat cells, which aids digestion and weight loss.

CHILI PEPPERS: Seasoning with heat can boost fat-burning capacity and lower blood pressure.

CINNAMON: It has been shown to lower inflammation, which has been linked to heart disease and cancer. It also reduces blood glucose concentrations in people with diabetes.

GOT A CASE OF THE SNIFFLES? Cooler weather brings football and bonfires, but also hay fever season. Here’s how to keep the sneezing to a minimum: SHUT IT OUT: Close windows and

use air conditioning to keep pollen exposure to a minimum.

CILANTRO/CORIANDER: It helps decrease “bad” cholesterol and increase “good” cholesterol.

GINGER: Its active ingredient is thought to relax blood vessels, stimulate blood flow and relieve pain, making it useful for arthritis, rheumatism and muscular aches. It’s also popular for treating indigestion and vomiting.

FIND DELICIOUS RECIPES Check out our blog for recipe ideas using some of these spices: BaptistHealthforYou.com

FILTERS: Use air filters, especially

if you have carpet. One HEPA filter per room is recommended. Cover air conditioning vents with cheesecloth to filter pollen.

WATCH THE WEATHER: When it’s

hot, dry and windy, pollen counts are usually highest. Stay inside if possible.

IMAGES BY THINKSTOCK

LATHER UP: When you get home,

wash your face and hands. If you’ve been outside for a while, shower, wash your hair and put on fresh clothes.

Sugar by any other name would still be as sweet. You know to look for sugar in the ingredients list when reading food labels. But do you know all of the other names it goes by? If you see any of these words on the label, beware — it's sugar.  Cane juice P  Clintose P

 Dextrose P  Malt P

 Sucrose P  Fructose P

(or high fructose corn syrup)

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FALL 2016

How much 'common wisdom' is simply false?

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n apple a day won’t literally keep the doctor away. Going outside in the cold with wet hair won’t actually give you pneumonia. And Mom probably is at odds with medical professionals when she tells you to feed a cold and starve a fever. Is everything we’ve been told just plain wrong?

Probably not, but it’s undeniable that few topics inspire more myths than health and wellness.

The same do-this, don’t-do-that advice is repeated

Mythbusters

often and is just as often incorrect.

Here, we clear up a few falsehoods and offer some surprising-but-true facts that you can confidently share.

MYTH: The Crushing Pain Of Heart Attack

You know the dramatic scene on TV when someone is having a heart attack: The actor clutches his chest, gasps and drops to the floor in agony.

And for some, a heart attack is sudden and very painful. But studies have

Do you have a health myth that you’d like for Baptist Health experts to explore? Send us an email at Flourish@bhsi.com and put “myths” in the subject line. We might feature your favorite myth on our blog, BaptistHealthforYou.com.

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shown that as many as one-third of people not only don’t have debilitating chest pain when having a heart attack — they have no chest pain at all. (That is more commonly the case with women, particularly older women.)

In fact, some people have so few symptoms that they are surprised to learn later that they’ve had a heart attack. Less-obvious symptoms include pain in the upper body, including the arms and neck, and shortness of breath. Chest pain can be mild, and may feel like pressure or fullness in the center or left side of your chest.

Strange-but-true: Did you know that heart attacks are most likely to happen in the morning? Research has shown that the chance of sudden cardiac death peaks between 6-10 a.m. Scientists think the timing is tied to levels of proteins in the body that help regulate electrical activity in the heart.

MYTH: Your Antiperspirant Is Giving You Cancer

It’s a rumor that never seems to die: the scary claim that wearing antiperspirant can give you breast cancer, because of the aluminum found in many underarm products.

But don’t sweat it: experts say there’s no conclusive evidence that this is true.

Some people think the aluminumbased compounds in antiperspirants are absorbed through the underarm skin and, along with parabens, can build up in breast tissue.

While a fair amount of research has turned up some parabens in breast cancer samples, studies did not show a link between the parabens and the creation of the cancer. So far, all that’s certain is that scientists have more work to do before declaring antiperspirants a breast cancer risk.

Strange-but-true: Did you know that sitting for six or more hours daily can up your chances of dying of cancer and other major diseases?

Women are at greater risk than men.

Cut your desk jockey time by taking the stairs, standing up to stretch at least once an hour, and going on a lunchtime stroll with co-workers.

IMAGE BY THINKSTOCK

MYTH: Women In Their 40s With Few Periods Can’t Get Pregnant

Can you get pregnant if you’re in your 40s and having fewer periods?

Yes, you sure can. If this is a surprise to you, it’s also a surprise to the many women over 40 who ended up with an unexpected bundle of joy.

The fact is, while women in their 40s do have declining fertility and are less likely to conceive than younger women, they still experience their fair share of unplanned pregnancies.

Bottom line: A slowing of periods can signal the beginning of menopause but it’s not until a year after a woman’s last period that medical professionals consider menopause complete. Contraception is still very important if you’re not looking to add to your clan.

Strange-but-true: All women, pregnant or not, should know that endometriosis, the abnormal growth of tissue in the uterus, has been linked to heart disease. The link is stronger for women age 40 or younger. While endometriosis is not preventable, lower your risk: avoid taking in large amounts of caffeine and alcohol, and get at least 30 minutes of exercise a day.

MYTH: Vaccines Cause Autism

You hear a lot about vaccines and a link to autism, and the voices are loud. But fact reigns here: There is no scientific evidence that vaccines cause autism.

There’s also no evidence that the ingredients in vaccines cause autism.

Thimerosol has been removed from most vaccines to reduce children's exposure to mercury, but it has been ruled out as a cause of autism.

Strange-but-true: Taking an aspirin during a stroke could be a very bad move. But it’s complicated: Popping an aspirin to treat a ministroke caused by a clot is advised, but strokes that are caused by bleeding in the brain could get much worse with aspirin. The best thing to do with stroke symptoms? Call 911 for immediate medical help.

Finding The Truth

It’s tough to dismiss health advice that has been handed down for generations or considered common knowledge. And it’s easy to think something is true when you’ve seen it portrayed time and time again on TV or some “authority” is writing about it on the Internet.

You can separate the “facts” from the facts by trusting only reputable health sources that rely on peerreviewed studies and medical professionals. (Hint: Stay away from health advice via online message boards.)

In the end, the best way to separate wives’ tales from real health wisdom is to ask your doctor.

Ultimately — sorry, Mom — that’s who knows best.

DEBUNKING PREGNANCY TALES

Old wives’ tales about pregnancy are so common that even one La Grange physician found herself wondering if her heart rate could predict the gender of her baby. The answer, of course, was no.

“Part of it is just fun — people get excited and they like trying to figure it out,” says Danielle Mann, DO, an OB-GYN on the Baptist Health La Grange medical staff. “Some of it is trying to have a sense of knowledge and control about what’s going on with your body.”

One of the wives’ tales Dr. Mann hears a few times a week is that if the mother suffers from heartburn frequently while pregnant, her baby will have a lot of hair. But it’s simpler than that: Heartburn and pregnancy go handin-hand, whether the baby is bald or has a mop of hair.

On a serious note, one myth Dr. Mann tries to dispel is that activity or moderate exercise increases the risk of miscarriage. That’s not true, but many women tend to blame themselves when something goes wrong.

(Ask your doctor which types of exercise are OK.) As to whether it’s OK to lift your arms above your head while pregnant, the answer is yes.

The outdated belief was that the umbilical cord would wrap around a baby’s neck if a mother raised her arms. That’s a myth, through and through.

Raise your hand to a healthy pregnancy!

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FALL 2016 FALL 2016

Fit and Functional Daily activities can become more difficult with age. Try these simple steps to stay spry

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rowing older doesn’t have to mean slowing down. As we age, focusing on balance, flexibility and stamina pays off when it comes to daily tasks, from taking the stairs to stepping over the dog. Christopher Pitcock, MD, a physician with Baptist Health Sports Medicine in Louisville, offers suggestions for how to keep your body in gear in middle age and beyond.

Achieve Balance

k A balance board is highly effective — it’s similar to a see-saw and the user must work to keep both ends in balance. They’re easy to find online. k No equipment? No problem. Stand on one leg for 10 to 15 seconds at a time, then switch to the other leg. If you’re seeking to improve balance, do this exercise five days a week. If your goal is to maintain your sense of balance, do it three times a week.

Stay Flexible

k As we age, flexibility is one of the first things to decline. Practicing yoga is an excellent way to develop and maintain flexibility using sustained holds. Flexibility is crucial because it helps to prevent falls. k Tai chi, based on martial arts, “is excellent for balance because it uses multiple types of weight shifts as well as standing on one leg for short periods of time.”

k Frequency matters. Stretching activities should be done at least two days per week. And those who have lost some joint motion should do stretching activities daily.

Boost Endurance

k It’s important to do activities that increase your heart rate and breathing for an extended time. If you’re more active, try jogging — it’s a safe and easy way to build stamina. Not up for a run? No problem. A 30- to 45-minute walk each day will do wonders, too. k Tracking your movement with the help of a pedometer, smartphone or electronic tracker can help with setting goals and measuring progress. If you are clocking fewer than 5,000 steps a day, try to add 3,000 to 4,000 more. If you are logging 8,000 steps a day, you’re in a good range. And if you already get 10,000 or more steps a day, you are achieving a good amount of endurance activity. You could aim for 15,000 steps a day next.

Don’t Forget Your Muscles

STRETCH IT OUT

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PHOTO BY THINKSTOCK

Simple stretches can go a long way toward keeping you limber, or ready for more heavy-duty exercise: BaptistHealthforYou.com.

k Simple bracing several times a day is a good way to work your abdominal and back muscles without having to leave your chair.

Pull your belly button into your spine and hold for a count of 10 to 15 seconds. Repeat 10 to 12 times once a day. k Look for ways to incorporate small strength challenges into your daily life. For example, make it a habit to get up out of chairs without using your hands, to keep your fanny and leg muscles working.

Not-Fried, Any-Color Tomatoes

IN SEASON

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ried green tomatoes are a Southern staple.

And the good news is that the key ingredient offers a wealth of health benefits. Tomatoes contain three important antioxidants — betacarotene, vitamin E and vitamin C — which are substances that help protect the body from damage that can cause cancer and other serious health problems.

Tomatoes also provide a healthy dose of potassium, which is linked to lower blood pressure.

Now you can enjoy a lighter, healthier version of fried green tomatoes without worrying about collateral damage to your body. This version involves cooking in the oven, which produces a similar crunchy result but is much healthier than frying. You can try the same method with other Southern favorites, such as fried chicken. The end result is still delicious.

Crispy Oven-Cooked Tomatoes Serves: 6 | Calories per serving: 173

⁄2 cup all-purpose flour

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2 large eggs, lightly beaten 5 cups cornflakes, crushed Salt and pepper ⁄4 teaspoon cayenne pepper

1

2 pounds firm tomatoes (any color), cut into 1/4-inch rounds

PHOTO BY GETTY

Lemon wedges or ranch dressing, for serving Directions Preheat oven to 425 degrees. Place wire racks in rimmed baking sheets. Place flour, eggs, and cornflakes in three separate shallow dishes and season each with salt and pepper.

Stir cayenne into flour mixture. Coat each tomato slice first in flour, then eggs, then cornflakes, pressing lightly to adhere. Arrange tomatoes in a single layer on racks and bake until deep golden brown, about 15 minutes, rotating sheets halfway through. Serve with lemon wedges or ranch dressing.

wer TIP: For fe y an olive tr , s e ri lo , ca inegar dip oil-and-v ish sauce or d ra horse d-blacka corn-ansh. bean reli

You like to-may-toes, I like to-mah-toes

Find yummy uses for tomatoes, from fresh tomato sauce to meatless chili and salads. It’s all on our blog, BaptistHealthforYou.com.

From Martha Stewart, Everyday Food, September 2012

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FALL 2016

Nonprofit Org US Postage PAID Columbus WI Permit No. 62

4000 Kresge Way Louisville, KY 40207

CONNECT WITH US: BaptistHealthLouisville.com • BaptistHealthLaGrange.com

FEATURED IN THIS ISSUE

John Oldham, MD weight-loss surgery page 2

Holly Ansman, RD, LD dietetics

Safe Sitter Classes

Baptist Health Louisville Saturday, Sept. 17, 9 a.m.–4 p.m.

Baptist Health La Grange Saturday, October 15, 9 a.m.–4 p.m.

Youths ages 11-14 learn basic child care skills.

Fee: $75.

Louisville — details, register: 502.897.8131 La Grange — details, register: 502.222.8563

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Christopher Pitcock, MD family and sports medicine page 6

NEED A DOCTOR? Call 502.897.8131 For those interested in scheduling or contemplating total knee or hip replacement surgery. Details, register: 502.897.8131

Weight-Loss Surgery Seminar

Monthly, evening seminar, Baptist Health Louisville and Baptist Health La Grange

Look Good, Feel Better

Cancer Resource Center, Charles & Mimi Osborn Cancer Center, 4003 Kresge Way, Suite 100, Louisville Last Monday of each month, 1–2:30 p.m., third Thursday of each month, 5–6:30 p.m.

A free seminar for those interested in learning more about this minimally invasive procedure. Details, register: 502.897.8264 or BaptistHealth.com

Tuesday, Nov. 15, 6 p.m.

Charles and Mimi Osborn Cancer Center, 4003 Kresge Way, Louisville

A free program through the American Cancer Society for female cancer patients to learn beauty techniques in makeup, skin care and nail care, and to learn hair-loss solutions.

Details: 502.896.3009

Diabetes Education Classes

Prenatal Classes

Get a jump start on the holidays with healthy recipes to enjoy all season. Designed for those going through cancer treatment and their family members. Details: register online at BaptistHealth.com or call 502.897.8131

A registered nurse and dietitian will teach you how to manage your diabetes, new ways to eat and exercise and monitor your progress.

Louisville — details, register: 502.897.8831 La Grange — details, register: 502.222.3344

Have a Healthy Holiday

D1 Sports Training

Monday–Saturday, day and evening classes D1 Sports Training and Baptist Health Physical Therapy, 12101 Sycamore Station Place, Louisville Training programs are available for youth to adult, amateur to professional levels with professional coaches and physical therapists offering a variety of services focusing on strength, agility, injury prevention, weight loss and general health and fitness.

Details, register: D1sportstraining.com/Louisville

Total Joint Replacement Class Monthly, day, evening classes, Baptist Health Louisville, 4000 Kresge Way

Monthly, daytime and evening sessions, Baptist Health Louisville or Baptist Health La Grange

Baptist Health Kick It! Smoking Cessation Class

Offered regularly, day and evening sessions, Baptist Health Louisville Free five-week smoking cessation program in 30-minute sessions. Details, register: BaptistHealth.com

Breastfeeding Class

Offered regularly, evenings, Baptist Health Louisville Education Center, 4000 Kresge Way

Monthly, evenings and Saturdays Baptist Health La Grange 1025 New Moody Lane, La Grange Baptist Health Louisville 4000 Kresge Way, Louisville A variety of classes to help you prepare for your new arrival, including classes for grandparents, the dad-to-be and siblings. Tours are also available.

Details: online at BaptistHealth. com or call 502.897.8131

Learn all about breastfeeding from a lactation consultant. If undecided about breastfeeding, take before your fifth month.

Details, register: BaptistHealth.com/Louisville

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

BOTTOM PHOTO BY THINKSTOCK

Mark Your Calendars

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Danielle Mann, DO OB-GYN