H
ave you ever wished you could just snap your fingers and be able to run a marathon? If only it were that easy. Whether you’re training for a race, want to get in shape or simply enjoy the rhythm of your feet hitting the pavement, running takes consistency and practice.
est health club? Even if it doesn’t fit into your daily routine, doing some runs at a more scenic location every so often can make the miles much more enjoyable. Changing up your routine also helps keep your body challenged so you can continue to build strength and endurance.
“No matter where you fall on the running spectrum, there’s always room for improvement,” says Rebekah Mayer, National Run Training Manager for Life Time Fitness - The Healthy Way of Life Company. “If you’re striving to become a better runner, you might need to make some changes or switch up your routine.”
Gather your running buddies
Below are five tips from Mayer to help amp up your run so you can feel great while making each workout count:
Ease into your outdoor runs If you’ve been hitting the treadmill all winter and are just beginning to run outdoors, take it slow. Pavement is harder on your knees and joints than a treadmill belt, and your running form is a little different when you’re outside on the ground. Start by taking some easy workouts outdoors, and then progress into harder workouts. By then, all the trails will be fully clear and your legs will have a chance to adapt.
Ditch the background noise Consider leaving your headphones at home. While music is essential to beat boredom on a treadmill, many runners come to enjoy the quiet solitude or group chatter when running outdoors, especially when you run with a friend. Without headphones, it’s also easier to hear traffic, animals or approaching pedestrians. If music is absolutely necessary, try running with only one ear bud in.
Running with friends is one of the best ways to stay motivated. Running with a buddy on a treadmill is fun as well, but an outdoor running pal or group can help the time and miles pass more quickly. Life Time destinations nationwide host Tuesday Night Social Runs with varying distances and they’re complimentary for members and non-members. There’s nothing like good conversation to keep you entertained during your workout. Running partners can be good pace setters as well and might even suggest some new running routes or trails you’ve never tried before.
Dress the part If you run in the dark, choose reflective clothing and a headlamp for safety. On rainy days, add a water resistant jacket and a cap to keep water out of your eyes. This will make the weather more tolerable. If temperatures are cool, choose an outer layer you can easily remove if you get too warm. Life Time is a firm believer that the right pair of shoes can help prevent injury, so make sure you find a pair that works for your running style. Use these tips to make the most of each run or if you’re one of the thousands of Americans who’s currently training for a marathon, check out lifetimerun.com to sign up for a virtual or in-person run training plan. Article provided by Brandpoint.
Make it memorable Take the time to make some of your runs a little more interesting. Is there a trail system a short drive from your home or near-
MAY 2016 | HEALTHY LIFE CHOICES | 1
CONTENTS 1
Exercise: Revamp your run
3
Swimming: For body, mind and spirit at the Palm Desert Aquatic Center
6
Bite back against mosquitoes
8
Urgency or emergency? How to pick where to go for medical attention
10
Cover Story: Cancer. Breast cancer, the tyranny of boobs and me
16
Keep your pets safe in the desert heat
18
Be more active during the work day
20
Hydrate your way to a healthy summer
21
For cancer patients, Gilda’s is on the road to recovery
22
Getting enough sleep?
24
The one test that can improve your health today
26
Fishing for a healthy meal? Seafood is a smart choice
28
What television gets wrong: Weight loss and how it’s affecting us
30
Natural remedies for bad breath
32
Learn more, breathe better Early intervention key to preventing and managing COPD
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T
he quest for the ideal health and wellness solution may not be as elusive as we sometimes psych ourselves out to think – especially if you find yourself in the vicinity of the Palm Desert Athletic Center (PDAC).
Opened in 2011 and owned by the City of Palm Desert, the PDAC’s programs are operated and managed by Family YMCA of the Desert. What’s surprising as well as inspiring to many is the magnitude of aquatic programs offered to create a population of children and adults across multiple generations who learn to swim, acquire lifesaving skills, improve fitness and practice physical rehabilitation. Anyone who’s visited the Center, if just to cool off from summer heat here in the desert, knows what an impressive facility it is, including the spectacular parking lot which is like a private palm grove. PDAC sits on eight acres in Civic Center Park and features three heated, year-round pools available for exercise and recreation.
The splash playground pool is most popular with young users for play while parents can stay cool and supervise. And, the swim park even has locker rooms, a snack bar and a community multi-purpose room available for special events and chair yoga. The aquatics manager at the PDAC, Karen Creasey, who is also a former competitive athlete, certified trainer and cancer survivor, explains that the Center – which welcomes 113,000 visitors through its gates on an annual basis - has a pool program or activity for people of every age, fitness level, training need, health requirement or interest range. In addition to daily lap swim, personal training in the water and private and group swim lessons for all ages, PDAC programs include at least ten local high school and private swim teams, Special Olympics swim team, COD and CSUSB physical education classes, Get Wet Scuba training, after school sessions, programs for developmentally disabled guests and numerous options for seniors.
The 50-meter by 25-yard Olympic-sized competition pool provides long and short course options for lap swimming or competition events. It is equipped with one and three-meter diving boards.
The myriad of physical and mental benefits to participants are plentiful, including:
The family friendly, 25-yard recreation pool is shallow with two 20 foot water slides and a wade-in entry.
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HEART HEALTH The aerobic exercise of swimming strengthens the heart, making it more efficient in pumping, which leads to better blood flow throughout the body. Research also shows that aerobic exercise can combat the body’s inflammatory response, which is a key link in the chain that can lead to heart disease. The American Heart Association reports that just 30 minutes of exercise per day, such as swimming, can reduce coronary heart disease in women by 30 to 40 percent. Studies have also shown that the cardiovascular element of swimming can keep the endothelium in good shape. The endothelium is the thin layer of cells that lines the arteries, which tends to lose flexibility as we age. In one study of people in their sixties who participated in aerobic exercise, however, endothelium function was found to be equal to those 30 to 40 years younger. Because aerobic exercise causes arteries to expand and contract, it keeps them fit. Finally, swimming helps balance your “good” (HDL) and “bad” (LDL) cholesterol. For every one percent increase in HDL cholesterol, the risk of dying from heart disease drops by 3.5 percent.
DIABETES PREVENTION The cardiovascular improvements and likelihood that regular swimmers will have more success in weight management are strong factors in warding off type 2 diabetes. Swimming allows muscle cells to more efficiently absorb blood sugar, which provides needed glucose control results for diabetics through lower blood sugar levels. Swimming is a safer and more comfortable exercise for many diabetics, not only because of often painful neuropathy in their feet but also because this reduced blood flow in the small blood vessels of the extremities - common among diabetics - makes foot injuries such as cuts or blisters slow to heal and prone to infection.
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BODY TONING AND WEIGHT LOSS Simply put, swimming burns 350 to 420 calories per hour, which leads to weight loss. Swimming doesn’t jar the joints like some other athletic activities, making it a safer option with less injury. Furthermore, the muscles become lengthened and strengthened, and both upper and lower body muscles are used. This leads to an improvement of bone strength, especially in post-menopausal women.
ASTHMA CONTROL Working out in moist air can help keep asthma attacks at bay for those who are susceptible. Some studies have shown that swimming can improve the condition overall. According to a study published in the scholarly journal, Respirology, when a group of kids completed a six-week swimming program, they saw improvements in symptom severity, snoring, mouth-breathing, hospitalizations and emergency room visits. And, the health benefits were still apparent a year after the swimming program had ended.
STRESS RELIEF AND BRAIN CELL REGENERATION Aside from the metaphysical benefits of swimming, research has shown that it can actually change the brain for the better through a process known as hippocampal neurogenesis, in which the brain replaces cells lost through stress. And, most of us know that swimming makes us feel good by producing endorphins. Many swimmers report an enhancement in self-confidence levels. There are other health situations where swimming can serve as the perfect treatment or therapy. The PDAC’s progressive and comprehensive array of community partnerships provides life-changing therapies, such as working with ACT for MS to help those with multiple sclerosis, Silver Sneakers, which gives seniors the chance to take part in water aerobics, Arthritis Foundation certified instructors who provide valuable arthritis and injury rehab water classes, AVID physical therapy sessions in which aquatic therapy assists patients suffering from fibromyalgia, chronic pain, joint replacements and other conditions through low impact, buoyant movement…and so much more.
Creasey says, “Because we have the water to work with, we frequently serve seniors, people who are in rehabilitation programs recovering from injury and people who are involved in cross training.” Creasey’s philosophy towards health and wellness encompasses body, mind and spirit and mirrors that of the Family YMCA of the Desert.
“I personally love watching people of any age learn to swim, build strength and bolster confidence. I have seen individuals arrive at this facility in a wheel chair and get in the water and walk! I have watched new relationships form and blossom into lasting friendships. I have seen unexpected awards presented, and I have seen lives literally changed for the better.”
The PDAC even has American Red Cross CPR and first aid training, lifeguard (and junior lifeguard) programs and water rescue and safety certification courses.
PDAC admission is $4 for Palm Desert adults and $6 for adult nonresidents. Admission for seniors over 60 and children ages 6 to 12 is $3 for residents and $4.50 for non-residents. Fees for children ages 2 to 5 are $2.50 for residents and $3.75 for non-residents. Annual and three-month passes are also available. PDAC is located at 73-751 Magnesia Falls Drive in Palm Desert, on the northeast corner of Civic Center Park. They can be reached at (760) 565-7467 or www.pdpool.com.
Creasey says, “We do our best to elevate the experience for our guests by always maintaining a positive attitude about the capacity for any individual to learn new skills, recover from injury, prevent disease, improve health and just have fun.
MAY 2016 | HEALTHY LIFE CHOICES | 5
F
rom annoying itchy welts to serious conditions like malaria and West Nile virus, mosquitoes have been making humans miserable and sick for thousands of years. And now, there’s Zika - a mosquito-spread virus that may be linked to serious birth defects. In fact, according to the National Institute of Allergy and Infectious Diseases, the diseases mosquitoes spread make them the deadliest animal on the planet. The arrival of warm weather means it’s time to step up your mosquito prevention and protection efforts in order to help protect your family. The National Pest Management Association offers some information that can help:
» The type of mosquito that transmits Zika bites during the daytime hours. Most other types of mosquitoes bite during dusk and dawn.
» Within the U.S., mosquitoes have been known to spread West Nile virus, Chikungunya, and encephalitis-causing viruses in humans, and heartworms in dogs.
» Mosquitoes spread disease when they bite one person, fly to another and bite again, spreading the infection. What many people don’t realize is that the saliva from the mosquito’s bite causes the red, itchy irritation that we all know so well.
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The NPMA recommends some ways you can help reduce your exposure to mosquitoes:
Eliminate breeding areas Mosquitoes need only about a half-inch of standing water in which to lay their eggs. Get rid of any stagnant water around your home, such as flower pots, bird baths, kiddie pools and standing water in low areas of your yard.
Use repellent Whenever you spend time outside, protect your skin from mosquito bites by applying an insect repellent that contains at least 20 percent DEET, picaridin or oil of lemon-eucalyptus. Also, consider wearing long pants, long-sleeved shirts and closed-toe shoes.
Be aware of the time of day Mosquitoes are most active around dawn and dusk, although the variety that transmits Zika prefers to bite during the day. Minimize outside activity during peak biting hours, or, if you must be outside, wear long sleeves, pants and repellent to thwart mosquitoes.
Watch what you wear Dark colors, floral prints and sweet-smelling perfumes or colognes can attract mosquitoes to you. Wear light colors and forego perfume when spending time outside.
Protect your house Screens help keep mosquitoes out of your house. Be sure all windows and doors are outfitted with screens, and that all are in good shape. Repair tears to keep mosquitoes from getting inside.
Travel wisely Mosquito-borne diseases that may be rare in the U.S. are common in many foreign countries, so if your summer vacation will take you outside the country, check what travel advisories may be in effect in your destination. If someone gets sick upon returning home, seek medical care immediately.
Natural mosquito repellents Catnip - according to research at Iowa State University, which found that the essential oil found in the herb catnip is about ten times more effective than DEET in repelling mosquitoes.
Neem Oil - according to a study by the U.S. National Research Council neem oil is more effective than DEET. Organic Soy Oil - research cited in The New England Jour-
Sometimes, despite your best efforts at control, mosquitoes on your property can still be a problem. A licensed pest control professional can help you manage mosquitoes. To find a professional near you, visit the NPMA’s website at www.pestworld.org. Article provided by Brandpoint.
nal of Medicine found that repellents made of soybean oil are just as effective as DEETcontaining repellents. Plus, it is an excellent body moisturizer. Lavender - essential oil smells great and is a commonly used and effective mosquito repellent. It’s best diluted in a
carrier oil like apricot kernel, sweet almond, or coconut oil. Lotus - is an effective mosquito repellent and also helps kill mosquito larvae. Since lotus grows in water it is a good option as a natural repellent in backyard water features.
MAY 2016 | HEALTHY LIFE CHOICES | 7
W
hen unexpected health mishaps arise, many people’s first reaction is to head to an emergency room. But when those illnesses and injuries aren’t true emergencies, not knowing the best option for care can end up costing both time and money. So how can you know where to go when medical attention is needed? Urgent care centers provide a way to keep up with patients’ daily healthcare needs, serving as a vital link between the emergency room and primary care physicians. “Urgent care is growing across the country because it provides patients with an alternative to the emergency room, which can be too costly and time-consuming for situations like common illnesses and minor injuries,” said Dr. Robert Kimball, president of the board of directors, Urgent Care Association of America (UCAOA). “While ERs are best equipped to handle life-threatening illnesses and injuries, it’s important that patients are aware that there are more affordable options available for less serious situations.” Due to shorter wait times – 90 percent of urgent care centers offer a wait time of 30 minutes or less, according to the 2015 UCAOA
Benchmarking Survey – and much lower prices, urgent care centers are a more convenient and affordable option than, but not a substitute for, an emergency room. When care is needed for true emergency situations, such as heart attacks, strokes, major bleeding or severe burns, it’s vital to go to an emergency room immediately, as urgent care centers are not equipped or designed to treat life- or limb-threatening conditions. When patients visit an emergency room for a non-emergency, they risk incurring a substantial financial loss. Emergency rooms are more expensive, charging an average of $1,300 for treatment of non-lifethreatening situations, while urgent care centers charge an average of just $150, according to a Medical Expenditure Panel Survey. Plus, 27 percent of all emergency room visits could take place at an urgent care center, which would save American consumers approximately $4.4 billion annually, according to “Health Affairs.” Additionally, many insurance plans feature lower co-pays for urgent care services than treatment in an emergency room. “With a growing variety of facilities available, patients need to take care to understand their options,” Kimball said. “The rise of free-standing emergency rooms is especially concerning because they look like urgent care centers. While they may seem convenient at the time, the emergency room prices can cause sticker shock for patients who aren’t aware of the distinction.” Free-standing emergency rooms are not physically connected to a hospital and are located in areas similar to urgent care centers, so it can be easy to confuse the two. A free-standing emergency room will offer emergency care – and charge emergency room prices. Patients should be sure to confirm the type of facility they’re visiting, as treatment at a free-standing ER may cost thousands of dollars more than an urgent care center. To find a conveniently located urgent care center near you, visit www.whereisurgentcare.com.
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COVER STORY
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A
nurse took my blood pressure (125 over 80 as opposed to my normal 95 over 65), weighed me, measured my height and ushered me into an exam room. I took off my shirt and bra as instructed and donned a paper garment with two armholes and no snaps. As we waited, I shivered with cold and dread … and that’s when it hit me: all the gorgeous in the world can’t cure diabolical but what if surviving a life threatening journey could redefine the idea of “gorgeous” in more human terms? Cancer. The first time you ever hear this word connected to your name, it wallops your gut, your nerve endings scrape across glass shards and conversation sounds like adult-speak in a Peanuts cartoon: waun waun-WAUN wuan WAH. WHA? Whatever his or her normal color, the doctor’s face pales as you observe through altered reality the head nod and forced smile that are meant to be encouraging but only up the alarm factor. If language skills return, your mind skids into the rear end of a sentence about your condition. Communicated in med-speak, it’s designed to mystify and hypnotize. But these utterances can have no possible connection to you. Carcinoma. Invasive. Malignant. There may also be letters and numbers like T1 and G1. Your mortality assaults your mind’s eye even as more vicious words are infiltrating your brain cells. Radiation. Chemotherapy. Survival rates. WHA?! The doctor proclaims your life will not be your own for six months and informs you he’ll be referring you to cancer specialists. Translation: you’re someone else’s headache. Now he or she can wash hands like Pontius Pilate and remand you to your fate with a clear conscience. Understand, my GP is a good man and a good doctor. But the word cancer possesses a weight and force of its own. It can stop a conversation dead in its tracks or pierce the armor we all wear protectively around lingering emotional wounds. Admitting I had breast cancer out loud was one of the toughest things I’ve ever done. In fact, in order to reduce the massive heft of the term carcinoma, I push it out of my skeleton and into the physical universe by running around my condo, screaming the word at the top of my lungs. I pity the poor woman who shares my common wall.
Lucinda Sue Crosby
They tell me my tumor started its nasty little life about 10 years ago. I’ve always bought into monthly bosom self-examination and faithfully endured yearly mammograms whose reports were inevitably “in the range of normal.” On a two-week vacation in Santa Fe, September of 2015, I stepped out of the vacation rental shower into the sunlight and noticed a sub-skin puff on my left breast. I sulked through a mammogram in October and was pricked by apprehension when ordered to return for an ultrasound, during which the doctor motioned to the screen and showed me an enraged-looking mass resembling a tiny, thundercloud black Brillo pad. The machine digitally calculated the offender’s size at 8mm that I at first confused with 8cm. That’s a huge difference … Ergo, the first Rule of Cancer: small is better.
Dr. Henry Tsai
Dr. Janet Ihde
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Cancer is like a 100 Years’ War. It takes the same commitment, dedication, resources and fellow combatants to wrestle with this mass murderer. The American Cancer Society keeps annual statistics on “national and community cancer burdens” and in 2015, approximately 1,658,000 Americans were diagnosed with The Big C and about 589,400 of our loved ones and neighbors died of it. Hey, you can’t beat this thing by yourself. My first encounter with my oncologist (would so much rather have hired a chauffeur) took place at Eisenhower Cancer Care Center. With my cousin Laura at my side, I walked nervously past oversize photos of Arnold Palmer and Dwight Eisenhower and wended through a zen-like meditation garden before checking in. First came one of uncountable personal/family health questionnaires handed to me at every medical office or lab. It queried disease history, previous operations, allergies, pregnancies, injuries, drug and vitamin regimens and also required I describe in detail certain more intimate habits and problems. For the first time in my life, I ticked the cancer box, another surreal milestone. While tackling this probing document, I started shaking violently. Tears erupted through slap-dash psychological defenses, welling across my eyeballs and spilling onto the desk. A receptionist placed three squares of fluffy Kleenex in my hands before you could say WTF – with a deft pass that had been perfected through years of observing other shattered people.
Women aged 40 to 69 should have mammogram screenings every two years
<< article continues from page 11 He assured me most breast growths are benign and mentioned “fibroadenoma” – which I latched onto, meditating on it like a mantra, hoping to invoke some voodoo juju. I believe they call it “magical thinking.” Such was my level of anxious insanity that I played my favorite online mahjongg solitaire game over and over, thinking if I could just win both categories back to back in under five minutes, the tumor would turn out to be a fibroadenoma. I wish I were kidding but I actually did this for hours.
I made it through the biopsy, which, as advertised, actually didn’t hurt much, and awaited the pathology report findings. Ten days later, I was back in the GP’s office, heart pounding, knees quaking, bladder crying to be emptied every eight minutes of the 40 minute wait. I hoped and prayed for the miraculous reprieve that would leave my wonderful life in status quo. Instead, I was introduced to a weirdly shifting paradigm that brutalized its way into my universe; one that would rearrange the essential me forever. He said, “You have breast cancer.”
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Cancer Rule #2: Everything takes longer than you think. You wait for insurance approval at every step, a process that can take up to two weeks, depending on the cost of the service. There is a pathway called “urgent” that sometimes lives up to its name and to be fair, cases judged more serious do get expedited attention. Securing an approval leads to making an appointment which might take place two days or two weeks in the future. Meanwhile, you go online to see if your recent pathology tests or attendant reports have been posted to your account. They haven’t. At last, you wait in a waiting area and then you wait in an examining room. And since you are waiting for vital data that will turn your life ass over teakettle, anxiety flourishes as terror builds. My oncologist, Dr. Tsai, reminds me of Agatha Christie’s eccentric, hyper-intelligent Belgian detective, Hercule Poirot. They both dress nattily. They are both precise, meticulous and well versed in all aspects of their respective professional fields. This inspires confidence. His fingers are warm as he presses on breast material and feels about the underarm lymph node area. We discuss the pathology report from the biopsy and he has some encouraging news: 1) the cancer is slowgrowing/unaggressive and well-differentiated (the cells look more normal than abnormal) earning it a G1, the best score possible. It appears small, about one centimeter, also good news. It’s “probably” a T1. There should have been info regarding the malignancy’s sensitivity to estrogen, progesterone and HER2 (human growth factor) because this will help determine post-surgery care, including the option to chemo or not to chemo. But the second page of the report is AWOL. WHA! What seemed to them like a small mishap nearly wiped me out. Don’t these people have a clue how horrible this all is? When I start to sob uncontrollably, he hands me fluffy tissues and pats me
on the back. “This appears very good, excellent prognosis,” he says, looking assured and sounding sincere. “But we will need more tests and another pathology report after surgery to make final decisions.”
As it is now after 5 p.m., I will have to wait for the hormone evaluation. We schedule a post-surgery appointment and stumble out the door. It is clear that Laura and I will have to take an active role in herding papers and lab results and CDs of mammograms or ultrasounds from GP to lab to hospital to cancer center to surgeon to oncologist and back again. Huzzah. That afternoon, I poured out my heart to an Eisenhower Cancer counsellor – me sobbing and wailing, she soothing and empathizing. She validated my fears and anxieties, marveled at my scant good news and asked if I had access to anxiety meds. I took the hint and took the pill. It took the edge off. Then she gave me a platinum piece of advice: if you are not on the same page as your surgeon, get another opinion. That’s when Laura and I started researching breast cancer (BC) with a vengeance and mapped out a schedule for calling doctor offices ahead of appointments to make sure their staffs had every piece of data they needed. Which was a blessed coincidence … because my next referral was to The Butcher. As I have already reported him to various medical authorities, his name is unimportant … but part of it rhymes with “hack.” We dropped in to his office two days ahead of schedule to make sure his staff had all the info collected so far. They had zip. So Laura and I drove to my GP who had initiated this treatment train where his warm and helpful receptionist organized and faxed documents. Cancer Rule #3: Always keep copies of every piece of paper that relates to your case.
and left the exam room three times. He hadn’t seen any of my mammos and only referred to documents we had secured for him. He casually mentioned he was dropping my insurance carrier sometime that month so I’d better book a surgery right away and added that I’d have to pay out-of-pocket for any follow-up. Just before he departed, he told us that a patient he’d operated on earlier was “bleeding to death” so we had to “hurry up.”
When he was finally gone, I was overcome by a wave of nausea. Laura said, “We’re getting a second opinion.” With that, she became my Rock of Gibraltar. So we drove back to my GP’s office, waited two hours for a walkin appointment and got a referral to a highly rated BC surgery specialist at the Comprehensive Cancer Center at Desert Regional. Ten days later, after insurance approval and booking an appointment, I met Dr. Janet Ihde. A former fellow in surgical oncology at Sloan-Kettering, Dr. Ihde was also named Outstanding Surgeon of the Year by Loma Linda University. She’s a tall blonde who shines with intelligence and a hard won confidence that compliments her useful sense of compassion. Her hands are elegant, disciplined … the kind of hands I could trust my life to. She spent 90 minutes with Laura and me, answering the most complex and/or absurd questions thoroughly and in English and her 30 years of experience guided her interpretation of the facts: I was most probably at Stage One – which meant she expected no escaped carcinoma cells outside the original tumor and no lymph node involvement but only surgery could confirm her diagnosis. She instructed her capable and gentle nurse, Diane, to expedite insurance OKs for an MRI, another office visit, pre-op tests, surgery and post-surgery care. She also took responsibility for appropriately forwarding documents, taking a huge weight off my mind. And then we began to discuss options.
Synopsis of visit to The Butcher: After a 90 minute wait, the appointment lasted barely 15, during which he answered three phone calls
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attention and a sexy profile seemed paramount. Lavishing so much of my own attention on my boobs and my face, helpful though it may have been in the shallows of Show Biz, short-circuited my evolution as a human being. But now, two decades into a successful writing career, I’m not that poor, lost that girl any more. My sense of self has for some years been based on my compassion, intelligence, creativity, friendships, empathy, character, reaction to disaster and kick-ass sense of humor. The reconstruction question was the most significant – and horrible – I’ve ever had to answer. Awake at 2 a.m., night after deadly long night, I weighed all of my hideous options and finally concluded that, if I could somehow remain aligned with the real me, I wouldn’t make a mistake I’d regret for the rest of my life. Conclusion: Double mastectomy, no reconstruction.
• The MRI, consisting of 51 motionless minutes in a circular, metal coffin boasting a constant banging din, was followed by an additional 10 days of waiting for surgery. • Pre-dawn sleeplessness became routine, I’m convinced I will die on the table. I executed a will, a medical directive and sweated through sheets. • In 2005, I’d been diagnosed with PTSD Non-Combatant and the many forms of anxiety not to mention screaming nightmares I had suffered throughout most of my life – seemingly under control after countless hours of therapy, prayer, meditation and counseling – revisited me with a vengeance. I took the proscribed Valium when needed and sometimes it helped. • My surgeon ordered me to gain weight so each day I slogged down two protein powder shakes and two chicken, fish or turkey-based meals tasting like broiled shoe leather. Although this amounted to about twice my normal food intake, I lost seven pounds over a two-week period. • My many 20-plus-year friends rallied along with my cousin Laura to surround me with assistance and concern. The more they gave, the more I began to realize how desperate the cancer experience must be for those who have no near and dear ones.
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The question of reconstruction after a single or double mastectomy is unique to each person – no one’s decision can ever be compared with yours because a gazillion conditions filter in: age, severity/stage of malignancy, marital status, body image, business or career demands, medical leave, financial and emotional costs, etc. The only way I could decide on the best path for me was to combine every last bit of data with guidance from my specialists … and re-examine the core of my being. Over a period of weeks, knowing this question was hanging fire, I asked myself over and over, “Who am I?” As a girl, I was contoured by alcohol-fueled violence and was also inappropriately sexualized by a family member, starting in my preteen years. I joined the pro tennis tour while simultaneously developing a small but regularly working reputation in TV and film. My sense of self was fragile, my sensitivity to fear extreme and I was often on the brink financially, especially in the early years. Somehow, masculine
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• I often spontaneously burst into sobbing fits and my body peed constantly, abject fear exerting pressure on my kidneys like a vise. Interestingly, this time wasn’t catastrophe 24/7. I also ran around with friends, squeezed in more tennis, completed three months of writing assignments, devoured the Australian Open and sunk into a sea of classic films, Downton Abbey, Deadwood and comedy concerts (Wanda Sykes’ I’ma Be Me.) Scheduled for surgery on a Monday, I attended to pre op the preceding Friday by surrendering to the gentle ministry of techs and nurses at Desert Regional. These folks were so professional and friendly. I left the facility feeling oddly peaceful. That Sunday-Monday, however was the longest day of my life. I arrived at the hospital at 1 p.m. after a tossing-and-turning night but didn’t enter the OR until 4:30 p.m. Dr. Ihde visited briefly using exactly the right tone to reassure. She reminded me that she expected to find no escaped cells, tapped my shoulder softly and smiled. They started the IV … and then I woke up in recovery to a lilting Irish voice.
Cancer Club
a crazy, sexy, inspirational novel of survival The Cancer Club: a crazy, sexy, inspirational novel of Survival is written by multi-award winning and bestselling author, Lucinda Sue Crosby, who is also a breast cancer survivor. The Cancer Club tells the mind-boggling story of writer Marly Mitchell’s journey through denial, anger, “why me?”, the mythology of boobs in western culture, terrifying nightmare encounters with Mr. Fear and a flood of inconvenient appearances by ex-lovers and an adversarial halfsister. As she slogs her way along these dehumanizing, enraging and at times hilarious events, she comes to a new set of terms with herself and her life. Besides her own stubborn will, Marly’s greatest support through it all are the truth-telling, no-BS members of the group Marly calls The Cancer Club, fellow nomadic warriors on the Big C Highway. This story was kick started by a collection of bulletins written by Crosby’s dear friend, actress and Jim Henson Muppeteer, Eren Ozker, about her losing battle with lung cancer. Crosby says, “Eren had the wit, honesty and communication skills to present her struggle in a way that told the raw truth, inspired compassion and even invited laughter. You’ll find them at the end of my book.” Crosby has enjoyed a colorful string of careers including award winning journalist, author and environmentalist, recorded Nashville song writer and one-time professional tennis player. She enjoyed a decades-long TV/film career and has been a sports commentator for the Women’s Tennis Association and the National Cycle League. This bestselling multiaward-winning wordsmith currently lives in Palm Desert with her rescued terrier, Pookie. She is a member of the Palm Springs Writers Guild and is a popular lecturer and water conservation advocate. The Cancer Club is available on Amazon in both paperback and digital formats.
“Ahhh, back with us at last,” she cooed. Her name tag read Helen. “Good news, dear. Your lymph nodes were clean, no trace of cancer.” When I was finally settled in a hospital room, I dozed on and off to the music of whirring and beeping machines. Small plastic hoses snaked out of my chest cavity, carrying away blood and other fluids. Also attached to an IV pole, I needed help getting to the loo but used it solo. Morphine kept the pain at bay and a nurse emptied my drains (I now call them boob tubes) every three hours – the fluid resembling pomegranate juice. By late afternoon, after a final round of blood tests, I was released to start at-home recuperation. A promised homecare nurse never appeared so Laura soldiered on valiantly, clearing the boob tubes, fixing meals, providing Norco and water and protein shakes and generally commiserating with me in a most satisfactory manner. She also secured calcium citrate to restart my shut down digestive system – an impossible and unsavory side effect of anesthesia mixing with opiates – and a big reason why I will never become a drug addict. On Thursday, we returned to Desert Regional so Dr. Ihde could remove two tubes. She studied the path report and reported that no cancer cells had escaped to surrounding tissue or lymph nodes … meaning that my breast cancer was cured and that no chemo or radiation would be necessary. Yahoo! On Friday night, I awoke at 2 a.m. and was startled to feel no terror. I think that’s when a deeper healing process began.
The two remaining boob tubes were removed by Nurse Diane the following Monday and I was sent home to adjust to the new me. It took weeks to more than glance at my Frankenstein-like 18-inch scar and or scabby drain holes in the mirror. I also experienced a burning sensation in my chest cavity that is common among post-mastectomy patents. The softest cloth aggravated it. The merest movement inflamed it. Marijuana tea and wine eased the gritty, grinding agony but who wants to live in a constantly drugged state? I took some comfort from the millions of women who had already survived this heinous experience and prayed for their deliverance. And mine. Finally, I received a prescription for Gabapentin. Aaaaahhhhh.
No matter how surrounded a cancer sufferer is by friends and loved ones, it’s a lonely journey dominated by loss: body parts, hair everywhere, dignity, self-esteem, autonomy, control and often, a life. I considered myself a freak of nature because of the encrusted gashes that had replaced femininity. Carcinoma had laid waste to self-confidence and plundered emotional reserves carefully stashed away over a lifetime. And while normal people usually run from talk of the disease (as they should), we survivors must hash it out. Early on, I found a support group whose members had struggled mightily in my shoes before I ever had to wear them. These angels of mercy came in all ages and shapes and in different stages of recovery with wideranging prognoses. By turns, they were vulnerable, confused, exhausted, overwhelmed, enraged, optimistic, sarcastic or heartened. Some of their scars were visible while some would always be hidden. In short, they were me, coalesced into a looking glass in which I could make out my own way forward. I was never made to feel stupid for crying or weak for my fear. I learned that it takes four pairs of socks to properly fill one side of a D cup bra and that well-cut wigs are often as vital to the healing process as encouraging pathology reports. I was embraced and comforted by fellow sufferers, wounded warriors who had earned a kinship with other soldiers on other battlefields. Their kindness and generosity, their honesty, the radiance of their fighting spirit, the midnight phone call accepted, the crying jags eased – all these gift offerings made them beautiful. Which showed me that I could still be beautiful, too. I’m working on it.
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Yogi, a 14-year-old Springer Spaniel, keeps cool and calm most of the time. But if he goes for a short walk, he has his rubber-soled “sneakers” that he can wear. The shoes are available online and at most pet shops. Most dogs adapt to wearing them quickly. They protect sensitive soles (not to mention how sharp they look!)
I
t’s 110 degrees in the shade (or even only 90). Imagine yourself walking across a paved driveway in your bare feet.
ceptible to heat exhaustion and talk to your veterinarian. Afterwards, review why you suspected a problem so it doesn’t happen again.”
One of the challenges of living in the desert is caring for our pets. Dogs, especially, love their walks. But, in addition to watching for heat exhaustion, you must protect the sensitive pads on their feet. Many choose to walk their dogs in the early morning hours, or after dark. Others utilize the many dog parks in the Coachella Valley, where their pets can play on more-forgiving grass surfaces. Others may purchase rubber-soled shoes to keep their pads off the hot pavement.
TOP TEN TIPS
All of the veterinarians in the Coachella Valley will advise their clients on how to treat pets in the summer heat.
2) Keep your cat or dog out of the car. A parked and locked car can get to over 150 degrees inside and will heat up so fast that it can cause brain damage, or death, within minutes. Leave your pet at home or in an air- conditioned car during travel when it is 85 degrees or warmer.
Here is some advice from the Carter Animal Hospital in Cathedral City on how to avoid, recognize and treat a heat stroke, which can be fatal: “Dogs and cats with short snouts are extremely susceptible. Early signs of heat exhaustion in cats and dogs include heavy panting or rapid, frantic and noisy breathing, salivation, staggering or difficulty walking, pale or off color lips, bright red tongue, vomiting and diarrhea, possibly with blood. Get your pet out of direct heat, place a wet cool towel over its body, and transport it to an animal hospital immediately. “Common signs of heat stress in horses are profuse sweating, rapid breathing and increased heart rate. Some horses are anhydrotic, which means they have little or no ability to produce sweat and are prime candidates for heat stress. “The fact is, anything that doesn’t look right probably isn’t! Allow your instincts to take control if you suspect that your pet may be sus-
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On their website, the veterinarians at Carter Animal Hospital also list the top ten tips on keeping your pet safe in the desert heat. 1) Keep them indoors and out of the sun. If they go outside, make sure they have plenty of fixed shade, good air circulation and lots of fresh water.
3) Keep plenty of fresh, cool, clean water around for them. Use an automatic watering system if you need to. Horses can consume over 25 gallons of water per day when the temperature is above 70°F. 4) Make sure there is fresh air circulation in the house or stable. A/C should come on intermittently to keep the temperature consistent for your indoor pet. 5) Sand fleas carry disease and can affect the health of your pet. Consult with your veterinarian for proper flea treatment. 6) Dogs and cats can get sunburned, especially those with short hair on their ears and nose. Keep them out of the sun.
7) Walking or hiking your dog in the summer should only be done very early in the morning or in the evening. Bring plenty of water and make it an easy hike. Never exercise your dog by having him run alongside your bicycle in the summer.
dogs are more prone to slipping and falling into a pool also. There is a pet safety product called Skamper Ramp, which sits on the edge of your pool with a ramp that lies in the water. A trapped animal will be able to climb out of the pool. What a great idea!
8) The same goes for horses. Be sure you are near water and don’t overwork them.
When it comes to pool safety, pets should be treated the same as children. Heat and sunlight are more intense around a pool and your dog cannot stay as cool as you, so watch for signs of overheating. An injury to the skin, even something as small as an abrasion, are the perfect place for flies to lay eggs which hatch and become maggots. Talk to your veterinarian to be sure it is all right for your dog to be in a swimming pool.
9) A dog in the back of a pickup truck is just a bad idea! Here’s a simple test: Leave your truck in the sun for 20 minutes then touch the metal. If it burns the skin off your body, it will do the same to your dog! (California law requires that dogs in the open back of a pickup to be either in a cage or cross-tied to the truck). 10) If you suspect any kind of heat stroke in your pets, immediately call an animal hospital or veterinarian. (The only 24-hour emergency veterinary hospital in the desert is the VCA facility at 46-920 Jefferson Street in Indio, telephone (760) 342-4711.)
POOLS AND PETS If your dog loves water, then a large tub or kiddie pool (molded plastic, not inflatable) might be a great addition to your yard. Make sure you supervise your dog at all times. Keep the pool in a shady spot and change the water frequently to prevent mosquitoes from hanging out. Most dogs love in-ground swimming pools. There are however, safety issues you must consider: Although many dogs love water, don’t assume they can swim. Never throw a dog into the pool as he may panic and might not be able to climb out. Even excellent swimmers gradually lose their ability as they age and become weaker. Senior
Don’t let your dog, cat or horse drink from the pool, as the chlorine may make them sick and/or irritate their eyes. Your pet can get sick if he drinks water with algae in it. Some pool service techs feel that if a dog is in the pool, the chlorine needs to be higher. This is wrong! The chlorine levels should be no different than normal! You may have to clean your filter twice a month (or more) because of dog hair, so keep an eye on your water pressure valve on your pool pump. If it rises 10 PSI after cleaning over the course of a week or two, clean your filter and skimmer twice a month. If you have a pool guy, stay on top of him about the chlorine and filter. And of course, when your dog is finished playing in the pool, hose him down with fresh water to get the chlorine out. Thanks to Carter Animal Hospital in Cathedral City for providing comprehensive information on this topic on their website.
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e’re sitting too much and it’s dangerous. The average American spends more than seven hours sitting every day, and the more time you sit, the higher your risk of serious, potentially life-threatening health problems such as obesity, type 2 diabetes and heart disease. So, what can you do about it? Fortunately, there are simple changes you can make during the day – anywhere, even at the work place – to improve your wellness and reduce your risk of type 2 diabetes. As part of the American Diabetes Association’s Wellness Lives Here initiative, the Association encourages everyone to get active for National Get Fit Don’t Sit Day with these ten tips for the workplace and beyond.
Park a few blocks away from the office each morning and walk to work
Get up and move around the office once every 90 minutes When you’re nose-deep in work, it’s easy to lose track of time. Set up reminders on your phone or email every 60-90 minutes to get up and do a quick lap around the office. You can use this time to fill up your water bottle, go to the bathroom or catch up with coworkers.
Ask questions and discuss issues face-to-face Rather than sending an email every time you have a question, go to your coworker’s office to discuss the issue face-to-face. This gives you a good excuse to get moving and a chance to more effectively hash out solutions in person.
This allows you to start off your mornings energized and ready to take on the workday. If you take public transportation, get off one stop earlier to squeeze in some light exercise before 8 a.m.
Use your lunch break to move around outside
Take the stairs instead of the elevator
So many Americans today work through their lunch break. When possible, take advantage of this time to walk outside and soak in the nice weather. Fresh air and vitamin D are often all you need to stay focused and push through the afternoon slump.
Waiting for the elevator often takes just as long as walking up the stairs, so why not use this opportunity to get your heart rate up? Plus, you’ll get the chance to work your leg muscles.
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Stand up and stretch If you don’t have time to walk around the office every 90 minutes, use the opportunity to stand up and stretch instead. Stretching is a great way to increase energy levels, reduce muscle tension and get your body moving.
Pace around the office during conference calls Conference calls are the perfect time to be active. Put clients and coworkers on speaker, or use your mobile phone during meetings to move around without any trouble.
Do chair exercises You’ve been wanting to tone your arms for the summer - why not achieve your goals at the office? When you need a break, do a few reps of chair sits. You can even alternate between chair exercises and push ups!
Hold standing or walking meetings Many coworkers will welcome the opportunity to stand and stretch their legs for a
moment. If you have a two-person meeting, consider going for a walk.
Deskercise
Fidget when you work
Twinkle Toes: Speedily tap your toes on the floor under your desk. You could graduate to a harder move: stand in front of a small trashcan and lift your legs to tap your toes on the edge, alternating feet.
Small movements and quick exercise breaks add up, especially in a sedentary work place, so challenge yourself to stand, stretch or even tap a foot to bring motion into otherwise still parts of your day. Just remember to keep it professional! Making a point to move throughout the day puts you on the right track toward wellness. For more ideas on how to increase physical activity and maintain a healthy lifestyle, download the Association’s e-tool kit today to incorporate the principles and activities of National Get Fit Don’t Sit Day into the workday and beyond. Article by Brandpoint.
Jog: Instead of working nonstop, take a mini break for a stationary jog for one minute, return to spreadsheets and repeat. The Wall: Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds. The patient printer: Stand by the printer with feet shoulder-width apart, press up onto the tippy toes, pause at the top, then lower back down. Repeat until printer, fax or scan is done. The swivel chair: Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use the core to swivel the chair from side to side. Swish back and forth for 15 rounds.
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taying well-hydrated is especially important during the summer months. In addition to normal body functions, higher temperatures draw more water through perspiration, so consciously replacing your fluid content becomes essential for overall health. “Every system in your body – from reproduction and digestion to circulation, mood and memory – depends on water,” said Elizabeth Somer, M.A., R.D., and author of several nutrition and wellness books. However, the Center for Disease Control and Prevention reports that 44 percent of adults drink fewer than four cups of water per day (less than half of the recommended eight glasses per day), and in some cases, no water at all. What many people don’t realize is that beverages aren’t the only way to hydrate your body. In fact, water-dense foods such as watermelon can also boost your hydration. Sweetly flavored, low-calorie watermelon is 92 percent water and offers several nutrients along with the cancer-fighting antioxidant lycopene.
healthy serving of watermelon can help hydrate. Crave-worthy snacks. Thoroughly chill the watermelon, then slice, ball or cube it for a quick, refreshing and juicy boost. For kids, cut one-inch slices of the watermelon, then use cookie cutters to make fun shapes for snacking. Frozen treats. Puree watermelon, add chunks of fruit and pour into freezer molds for a sweet way to beat the heat. Healthy juices. Make a simple watermelon juice for a great post-workout snack, or try this flavorful watermelon lemonade to put a fresh spin on a summertime favorite. Another option: add watermelon to your favorite fruit shakes or smoothies for a new flavor twist. Salads and sandwiches. Easily add extra hydration into your regular meals by tossing chunks of watermelon into a salad or layering strips of the fruit on a sandwich or wrap. Find more mouthwatering ideas and recipes at www.watermelon.org.
Whether eaten out of hand, tossed into a salad or blended in a healthy beverage, there are dozens of delicious ways a
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Watermelon lemonade Servings: 5 cups
» 1/2 cup lemon juice » 2 1/2 cups water » 2/3 cup agave syrup » 2 cups watermelon chunks Place all ingredients in blender and blend until smooth. Serve over ice.
Watermelon juice
Servings: Vary, depending on watermelon size
» one watermelon, washed and cut into chunks. Blend 2-3 cups watermelon at a time until smooth. Strain into serving pitcher, if desired. Note: If not strained, juice will need to be stirred until blended prior to serving.
For cancer patients Gilda’s is on the road to recovery O ne of life’s toughest moments can be hearing the words “You have cancer.” Even with the many advances of modern medicine, they mean that everything for the person receiving that diagnosis - as well as for their family - is changed forever. And the road to recovery will likely be a long one. But you don’t have to navigate that road alone. Here in the Coachella Valley, there’s Gilda’s Desert Cities, a nurturing place that provides everyone whose life is affected by cancer with the emotional and educational support they’ll need. In 2007, the Institute of Medicine reported: “Today, it is not possible to deliver good-quality cancer care without addressing patients’ psychosocial health needs.” The most important component of such care is support groups, and that’s exactly what is at the heart of Gilda’s valuable, profes-
sionally led, no-cost cancer support program. Participants, whether cancer patients or family members/friends, find that support groups greatly improve their sense of well-being. Here, they can share their feelings with people who really understand. They also get practical tips from each other and the specially trained group facilitators. Plus they can join in healthy exercise such as tai chi and yoga, art classes, educational lectures, and even social gatherings. So if you’ve just heard those three dreaded words or know and love someone who has, be sure to put Gilda’s on your personal road to recovery!
Gilda’s main location is in Palm Desert, but programs are also offered - in English and Spanish - at other locations throughout the valley. For more information about joining a support group or other activity, volunteering, or making a donation, please call (760) 770-5678. Or go to www.gildasclubdesertcities.org.
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tudies show that 35 percent of U.S. adults do not get enough sleep. Not getting enough sleep continues to be a problem in the U.S. Are you one of those adults? Learn more about your risk and how many adults don’t get enough sleep in the U.S.
How much sleep do we need and what can happen when we’re not getting enough? Sleep is an important part of good health. Sleeping less than seven hours per night is linked to increased risk of chronic diseases such as diabetes, stroke, high blood pressure, heart disease, obesity, and poor mental health, as well as early death. Not getting the recommended amount of sleep can affect your ability to make good decisions and increases the chances of motor vehicle crashes.
How much sleep are we getting? About one in three (an estimated 83 million) U.S. adults reported usually sleeping less than seven hours in a 24-hour period, based on data from the 2014 Behavioral Risk Factor Surveillance System (BRFSS) survey that was done in all 50 states and the District of Columbia. Not getting enough sleep is a problem that affects a large number of Americans. If you are not getting enough sleep, you should make sleep a priority and practice good sleep habits. You should also talk to your healthcare provider about how much sleep you get and any other sleep problems you might have.
Who is at higher risk for not getting enough sleep? Everyone is at risk of not getting enough sleep, but the risk is higher for shift workers. Shift work - any shift outside normal daylight hours, such as night shift, evening shift, or rotating shift - is more common for some occupations:
» Medical professionals (doctors and nurses)
» Emergency response workers » Transportation industry workers (truck drivers)
» Workers in the manufacturing, hospitality, or retail industries
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How can you get healthy sleep? Some habits that can improve your sleep health:
» Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
» Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
»
Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
» Avoid large meals, caffeine, and alcohol before bedtime » Avoid tobacco/nicotine »
Get some exercise. Being physically active during the day can help you fall asleep more easily at night. If you still have trouble sleeping, discuss your sleep with your doctor. Before your appointment, keep a ten-day sleep journal or diary to share with your doctor that includes when you: go to bed, fall asleep, wake up, get out of bed, take naps, exercise, drink alcohol and consume caffeine-containing beverages If you have symptoms of a sleep disorder, such as snoring or being very sleepy during the day after a full night’s sleep, make sure to tell your doctor.
Ways to fall asleep faster 60-minute wind-down Give your mind and body a full hour to wind down from work before you try to fall asleep. Take a warm bath/shower Your body temperature drops rapidly once you exit the shower, triggering a sleepy feeling because your heart rate, digestion and other metobolic processes slow down. Put on socks Wearing socks to bed dilates your blood vessels and can help blood flow, leading to a more optimal temperature for sleeping. 4-7-8 breathing exercise Instead of trying to find the perfect position to help you fall asleep, concentrate on finding the perfect way to breathe. By deliberately changing the pattern of your inhales and exhales, you can change your heart rate
and blood pressure, two systems linked to sleepiness. Inhale for four seconds, holding your breath for seven seconds, and exhaling for eight seconds. Calming techniques Relaxation techniques like visualization or progressive muscle relaxation can help you unwind. But don’t wait until it’s dark outside to try these. Apps are available like Dreaming with Jeff and iSleep Easy. Get out of bed Lying in bed and worrying about your inability to fall asleep will not help you. Go into another room until you start to feel sleepy. Feeling frustrated? Divert your attention by reading, crossword puzzles, drinking tea, or writing in a journal until you start feeling drowsy.
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hen you provide just one sample of your DNA, researchers are able to use it to learn more about your health history, assess your chances of contracting certain diseases and even gain a better understanding of the importance family history can play in your health outlook. It sounds futuristic, but it is all very real. It’s modern genetic testing, otherwise known as genomic sequencing, and it represents one of the most important tests being used today to improve health outcomes.
Genetic testing may uncover unexpected information as well. Your test to determine your risk of developing breast cancer may also shed light on your risks for other diseases such as Alzheimer’s. These so-called secondary findings may or may not be reported to you based on the lab and clinician you work with, so it’s important to discuss how secondary findings will be handled before having your genetic test done.
To better understand genomic sequencing and how it can help you lead a happier, healthier life, Dr. Richard Sharp, director of the Biomedical Ethics program at the Mayo Clinic’s Center for Individualized Medicine, offers these five things you need to know about this groundbreaking preventive treatment.
The benefits of genetic testing extend beyond merely analyzing your disease risks. As the science of genetic testing continues to improve, its uses do as well. Today, genetic testing is being used not only to identify a patient’s risk of contracting a certain disease but also to understand how the person’s body metabolizes drugs, and even to avoid the potential for future negative reactions to certain drugs.
Genomic sequencing can be tailored to your specific concern. If you’re interested in pursuing genomic sequencing, you have more testing options today than ever before. Researchers can use your sample to analyze a large number of different genes and assess your lifetime risks of developing a whole range of different diseases. They can also narrow the set to specifically measure your risk of developing certain cancers. Finally, they can even look at individual genes to determine your risk of developing traditional genetic diseases.
Your genetic testing may be covered by your insurance. “Many forms of genetic testing are covered by insurers, although like with any new technology or diagnostic test, there can be gaps in coverage,” says Dr. Sharp. “The Center for Individualized Medicine at Mayo Clinic has been very interested in trying to find ways to demonstrate the value of genetic testing so that a large number of payers will feel comfortable covering that kind of test.”
Common fears about genetic testing may be misplaced. “Many patients wonder, ‘If I undergo genetic testing and it reveals that I have this risk of developing disease, is it possible that I might lose my job, that I won’t find a new job, or I won’t be able to get health insurance?’” says Dr. Sharp. Fortunately, laws are in place to alleviate those concerns. In the United States, current legislation protects people from allowing their genetic information to be used against them by employers or insurers.
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To find out more about genomic sequencing and other research initiatives, please visit the Center for Individualized Medicine at Mayo Clinic. For journalists interested in speaking with Dr. Richard Sharp, please email your request to newsbureau@mayo.edu. Article provided by Brandpoint.
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hen it comes to mealtime, are you thinking fish? You should! Fish is the premiere natural source of omega-3 fatty acids, which are not naturally produced by the body and, therefore, must come from food. If you’re an expecting or breastfeeding mom, it’s even more important to eat fish because it’s a vital staple for optimal brain and eye development in babies, as well as brain and heart health for moms. Eating two to three servings of fish each week has also been shown to have a positive effect on developing babies’ and children’s IQs. Unfortunately, many mothers avoid eating fish based on fears associated with misinformation. “Years ago, there were concerns that trace amounts of mercury in fish could be harmful, but, actually, hundreds of peer-reviewed studies show the health benefits of eating fish are real and the powerful nutrients in fish outweigh any potential concerns,” says Jennifer McGuire, MS, RD. “In fact, at a time when people are told to limit many foods, including popular proteins, seafood is among the handful of foods Americans are encouraged to eat more of for their health. Seafood is a satisfying and affordable source of protein that is easy to incorporate into meals twice a week.” According to the 2015-2020 Dietary Guidelines for Americans, healthy eating patterns should include at least eight ounces - or two servings - per week of a variety of seafood because it is an important part of eating patterns that contribute to a healthy heart and weight. Seafood also provides powerful nutrients including brain-building omega-3 fatty acids, protein, B vitamins, vitamin D, iron and selenium. In addition, eating seafood during pregnancy contributes to better health for babies. Currently, the average American eats about half of the recommended amount of seafood, and the average mom-to-be eats less than a quarter of the recommended amount each week. If you’re not eating as much fish as you should, don’t worry - making a shift to add more seafood to your diet is easier than you think. Just substitute fish for meat, such as in a taco, or add it to a pasta dish. Fish can be the main course of a quick weeknight dinner, a pack-ahead lunch or even a weekend brunch. Fish is so versatile, you can easily add it to pasta, rice, tacos or a scrumptious salad, like this easy-tomake farro, tuna and fennel salad with crumbled feta.
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Farro, tuna and fennel salad with crumbled feta Ingredients • 1/2 cup farro, uncooked • 1 (5-oz.) can tuna, drained • 1 cup canned chickpeas, drained and rinsed • 1/2 large bulb fennel, cut in half, cored and sliced very thin • 2 generous handfuls baby arugula • 2 tablespoon extra-virgin olive oil • 2 tablespoon fresh lemon juice • Zest of 1/2 lemon • 1/4 teaspoon ground cumin • 1/3 cup crumbled feta cheese • Salt and pepper, to taste Directions 1. Cook farro according to package directions. Drain well if any cooking water remains. 2. Transfer farro to a large bowl. Add tuna (flake with a fork), chickpeas, fennel, arugula, olive oil, lemon juice, lemon zest, cumin and salt. Toss well. 3. Spoon into a shallow serving bowl or small platter and sprinkle feta over the top.
That’s it! A quick, easy recipe that serves as a lunch or a light supper for four or as a side dish for six with just 310 calories and 12 grams of fat. It boasts 18 grams of protein as well as omega-3 fatty acids, too. To learn more about the benefits of seafood and find other healthy, easy recipes you can enjoy every day, visit www. GetRealAboutSeafood.com.
WHAT TELEVISION GETS WRONG
Weight loss and how it’s affecting us
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e can watch television programs, such as The Bachelor or The Real Housewives, and recognize that what we are seeing is a contrived “reality.” But with programs like The Biggest Loser, Fit to Fat to Fit and Extreme Weight Loss, the lines become blurred. The contestants are losing weight, so it must be real, right? The “real” reality of weight loss is complex and unique to each individual. And the truth is that safe and sustainable weight loss takes time. But weight loss on “reality” television would lead you to believe that losing 50 or more pounds in just a few weeks is possible. Eliza Kingsford, a licensed psychotherapist and certified personal trainer, says this skewed perception of what constitutes “successful” weight loss isn’t just wrong; it’s dangerous - especially to people desperate to lose weight. “I call it ‘The Biggest Loser Effect,’ this idea that unless you’re losing enormous amounts of weight each week, you are failing,” she
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says. “These programs do a disservice to the public - and especially teens - because they don’t show the full story, and they foster a dangerous expectation.” Kingsford, who has worked with former weight loss reality show participants, says that behind the scenes contestants claim they sweat in saunas, exercise six to eight hours per day and eat severely restricted diets. So while the quick and dramatic weight loss makes for entertaining television, these tactics cannot be sustained for long periods of time. At Wellspring Camps, the nation’s leading provider of health and wellness camps for children, teens, young adults and families, the popularity of extreme weight loss television has required the staff to re-educate its campers and their parents about what healthy and realistic weight loss really looks like. Kingsford, who serves as executive director, recommends keeping these three things in mind before starting a weight loss journey as a family:
Don’t compare one person to another. The biological differences in our bodies - from gender, age, height, genetics and metabolism - all play a significant role in how much weight a person will lose and the rate at which they’ll lose it. That’s why Kingsford says weight loss shouldn’t be a competition, especially if you have children of the opposite sex trying to lose weight at the same time. “While some people enjoy a little healthy competition, when it comes to weight loss, men and women, and boys and girls, are not on a level playing field,” she says. “It’s better to motivate one another through encouragement and support, not by comparing numbers on a scale.”
Set expectations early. Gradual and steady weight loss, about two pounds per week, leads to greater success, according to the Centers for Disease Control and Prevention. While it’s natural for people to want to lose weight quickly, Kingsford says when you rush it, your efforts will backfire. “The true measure of success is consistently engaging in healthy behaviors over time. This includes a diet of nutrient dense whole foods and incorporating exercise,” she says. “At the very beginning, adjust your thinking that success means sticking to your daily goals for activity and behavior, not a weight goal. Over time, with consistent behavior change those numbers will add up, and you’ll have made long-term, sustainable changes.”
Recognize it’s a process. Kingsford says the key to losing weight is sustainability - finding activities you enjoy that also fit into your life and making healthier eating a part of your everyday routine. That’s not to say there won’t be a few bumps in the road. “Habits are hard to break and, sometimes, you reach for a cookie when you know an apple is a better choice, but that’s OK. Own your decisions, accept them and let them go,” Kingsford says. “Make a commitment to yourself that your next decision will be in line with your goals. When you beat yourself up, it’s easy to throw in the towel and undo all the hard work you’ve already put in, plus it doesn’t get you any closer to your goals.” For additional tips and inspiration for family fitness, visit the Wellspring Camps blog or learn more about Wellspring Camps by calling (877) 796-2130.
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H
their skin, and yes, on their breath. Garlic contains a sulfur-based compound called allyl methyl sulfide. This compound causes your breath to stink.
While bad breath (also known as halitosis) is a condition that needs to be taken care of, it should never keep you from having fun. Let’s take a look at some causes and natural remedies for bad breath.
Medications. It sounds odd, but some medications can actually cause bad breath. Drugs that dry out your mouth such as OTC antihistamines, decongestants and diet pills can do the job. Also on the list of suspects are prescription drugs for depression and high blood pressure.
ave you ever been afraid that you had bad breath? Maybe you are constantly chewing mint gum, or always keep a few mints on hand. Perhaps you’ve even resorted to hiding your smile because it would require you to open your mouth.
What causes bad breath?
Foul breath can be caused by many things. Most of the time, it depends on what our oral health habits look like. Here are some things you want to avoid as much as possible in order to save your breath! Alcohol. Since the human body treats alcohol as a toxin, most of the alcohol is converted into an acetic acid, which causes bad breath in addition to tooth decay. Cigarettes or Cigars. The smoke left behind from cigarettes or cigars tends to remain in clothes or cars. The strong smell also lingers in your mouth – causing halitosis. Coffee. As good as it tastes, coffee can hurt your oral health in more ways than one. Besides staining your teeth, coffee can leave a stench in your mouth that is hard to get rid of. Dehydration. When your mouth gets dry, it allows harmful bacteria to grow, resulting not only in stinky breath but also in tooth decay. Garlic. You can usually tell if someone just ate something with a lot of garlic in it. Why? You can smell it – on their clothes, on
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Onions. Like garlic, onions contain the compound allyl methyl sulfide. For this reason, moderate the amount of onions you eat. Strong Cheeses. Cheeses, such as Roquefort, Camembert or Blue Cheese can be very strong and can dominate your breath if you aren’t careful.
Remedies for bad breath
While you might suffer from bad breath, there are ways to overcome it! There are many ways to freshen up your breath – and smile. Check out some of these remedies to re-vamp your oral health in celebration of the New Year!
Natural remedies
Chew spices, herbs and seeds. Some spices and herbs have been known to have antiseptic qualities that fight bacteria. The chlorophyll of some herbs also works to neutralize odors. A great way to freshen up your breath is to chew a handful of each! Try chewing cloves, parsley, cinnamon, cilantro, basil, mint, fennel seeds or aniseed. Chew lemon rind. Just like spices, lemon or orange rinds can refresh your mouth. The citric acid will help your salivary glands produce more saliva, which is great for rinsing your mouth of
harmful bacteria. Just be careful about how often you do this, as acidic foods can cause tooth decay. Gargle salt water. Warm water combined with salt (or hydrogen peroxide) will help cleanse your throat and tonsils of bacteria. Rinse with non-alcoholic mouthwash. Make this at home! Simply mix a cup of water with a teaspoon of baking soda and rinse. Baking soda will help lower pH levels (keeping cavities at bay) and fight off unwanted odors. You can also try adding antimicrobial peppermint essential oil to this rinse – just don’t swallow! Use an oral irrigator. This hand-held device shoots bursts of water through your mouth, helping free up any remaining plaque or bacteria you didn’t get with your toothbrush. Use Tea-Tree Oil Toothpaste. Tea-tree oil acts as a natural disinfectant that will help cleanse your mouth.
Good oral hygiene habits
What if the reason you have bad breath is simply because you don’t floss as much as you tell your dentist you do?
» Drink plenty of water » Brush your teeth (and floss) » Replace your toothbrush » Visit your dentist regularly » Scrape your tongue
Your bad breath might be a symptom Of…
Sometimes bad breath isn’t just a result of you not brushing your teeth as much as you should. In some cases, it’s actually a symptom of a much larger health problem.
» Diabetes » GERD » Heart failure » Kidney failure » Lung cancer » Respiratory infection » Sleep apnea » Stomach cancer » Tooth decay or gingivitis If you suspect you may have one of the conditions listed above, speak to your doctor immediately. Dr. Bruno Lemay, a native of Quebec, is the sole owner of Desert Dental Alternatives. Dr. Lemay has a fellowship from the California Implant Institute and is the founder of CMI Institute (The Canadian Mini-Implant Institute). CMI specializes in the education and training of dentists throughout Canada and California in the mini-implant technique that Dr. Lemay has utilized and improved since 2001. Desert Dental Alternatives is located at 69-450 Ramon Road in Cathedral City, (760) 3244450, www.desertdentalalternatives.com.
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LEARN MORE, BREATHE BETTER Early intervention key to preventing and managing COPD
O
nly a few years ago, about one third of the population had not heard of Chronic Obstructive Pulmonary Disease (COPD), despite its status as one of the leading causes of death in the United States. Now, nearly a decade later, awareness of COPD is on the rise. Because one key to managing COPD is early intervention, the more people are familiar with the symptoms, the greater the chances for earlier diagnosis and starting a treatment plan to help improve quality of life. COPD is a serious respiratory disease that over time makes it increasingly difficult to breathe. In people with COPD, airways - tubes that carry air in and out of the lungs - become partially blocked. When severe, COPD can make the most basic of activities, such as taking a walk, doing light housework or even washing and dressing oneself, a challenge. Increased awareness of COPD is an important part of early detection and treatment efforts, as more than 15 million people are currently diagnosed with the disease in the United States and it is estimated that millions more have it without realizing. About half of both primary care physicians and nurse practitioners cite the challenge of patients not fully disclosing symptoms as a barrier to diagnosis. People suffering from the signs of COPD, such as shortness of breath, chronic cough and wheezing, often chalk them up to seasonal allergies, the common cold or simply consequences of growing older. Luckily, in 2015, among those who have exhibited the symptoms, about three-quarters indicated they had spoken to their health care providers about these breathing issues, according to the results of the annual DocStyles and HealthStyles surveys of public health attitudes, knowledge, practices and lifestyle habits conducted each year by Porter Novelli. A majority of patients left these discussions with simple action items intended to help them manage their symptoms and prevent them from worsening. One-in-seven American adults know someone suffering from the symptoms. The National Heart, Lung and Blood Institute (NHLBI), part of the National Institutes of Health, encourages anyone at risk to become familiar with COPD and talk to a health care provider as soon as possible. Early detection and intervention can greatly help improve outcomes. Despite being the third leading cause of death, COPD, also known as emphysema or chronic bronchitis, is by no means a death sentence. While at present there is no cure, a variety of treatment options exist that can lead to an improved quality of life. For more information and resources, visit COPD.nhlbi.nih.gov, NHLBI’s COPD Learn More Breathe Better program.
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