LET’S BE
HEALTHY TOGETHER
YOUR GUIDE TO HEALTHY LIVING IN THE GARDEN STATE
Two Visionary Leaders are Now One On March 31, Barnabas Health and Robert Wood Johnson Health System announced the completion of the merger of their two health systems to form the most comprehensive health system in New Jersey — RWJBarnabas Health. The partnership creates a new organization that will reach approximately 5 million people — more than half of the state’s population — and that will advance the health of the region. Barry H. Ostrowsky, Barnabas Health President and Chief Executive Officer, becomes RWJBarnabas Health’s President and Chief Executive Officer, with Stephen K. Jones, former President and Chief Executive Officer of Robert Wood Johnson Health System and Robert Wood Johnson University Hospital, serving as Chief Academic Officer in the Office of the President. The new system will train more than 1,000 residents and interns annually and embrace the mission of academic medicine, which includes quality clinical care, joined with groundbreaking research and a commitment to medical education. Through coordination of existing academic and teaching medical centers and numerous community hospitals, RWJBarnabas Health will continue to attract and retain the finest health care professionals and physicians, and be better prepared to strengthen the health of the state’s diverse populations. “As evidenced by Robert Wood Johnson University Hospital’s 40-year partnership with Presented By:
Robert Wood Johnson Medical School, and the proven teaching programs sponsored by Barnabas Health medical centers, our respective health systems have served as the training ground for thousands of medical professionals. As RWJBarnabas Health, our commitment to education and research will be strengthened,” Jones said. The health systems contributed a combined total of more than $550 million in community benefit services annually. These investments support charity care, food pantries, community gardens, patient education, outreach and engagement programs and programs with schools and religious groups to keep people healthy and promote wellness. Together, RWJBarnabas Health will be able to accomplish even more for the communities it serves. “By working together, we know we can combat disease and promote wellness in our region — truly making our communities healthier,” Ostrowsky said. “We will be working every day — with your help — to ensure that our vision becomes New Jersey’s reality.” RWJBarnabas Health is New Jersey’s secondlargest private employer — with more than 32,000 employees, 9,000 physicians and 1,000 residents and interns — and routinely captures national awards for its outstanding quality and safety.
ALSO IN THIS ISSUE Test Your Water Safety Knowledge with the RWJBarnabas Water Safety Quiz page 2
To Prevent Injury This Summer: Warm Up, Then Work Out page 2
Healthy Summer Salads: Nutrition-Boosting Tips From RWJBarnabas Health page 3
Keeping Children Active In The Summer Months: Ideas For New Jersey Parents page 3
RWJBarnabas Health Offers New Jersey Residents SunSmart Strategies For Skin, Eye Protection page 4
Get The Skinny On Your Skin page 4
RWJBHinfo.org 1.888.724.7123
Test Your Water Safety Knowledge Take the RWJBarnabas Health Water Safety Quiz Hundreds of people drown each year in the U.S., including those who die in boating accidents and in swimming pools. Summertime is a prime time for water-related injuries. Learn more about water safety by taking this quiz, based on information from the American Red Cross (ARC) and other safety groups.
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Source: American Red Cross
Alcohol is rarely involved in drowning deaths related to boating mishaps. 0 True 0 False If you don’t have a life jacket to fit your child, inflatable “water wings” will work as a substitute. 0 True 0 False If you get caught in an ocean current, you should swim across it rather than against it to escape. 0 True 0 False At a home pool, you can leave children unattended if it’s for less than 5 minutes. 0 True 0 False Children who are in trouble in the water often make no noise. 0 True 0 False
6 7 8 9 10
When swimming at a lake or pond, if the water is clear, then it’s deep enough to dive in. 0 True
0 False
It’s safe to play in the water in a drainage ditch as long as there is no threat of rain. 0 True
0 False
Before heading out in your boat, tell someone how long you intend to be away. 0 True
0 False
When using a jet ski, you should travel with at least one other person. 0 True
0 False
You should avoid going tubing or rafting on a river after a heavy rain. 0 True
0 False
How did you do? 1. False Alcohol use is blamed in about a third of all drowning deaths tied to boating accidents. You shouldn’t operate a boat if you have been drinking. 2. False Children should wear life jackets when they are on boats or near bodies of water. Water wings and other inflatable water toys are not substitutes for life jackets. 3. True You should also leave information on who is with you. Know the weather forecast and keep an eye out for sudden changes that may mean a storm is brewing. 4. False Children should never be left unattended around water. Most children who drown in pools had been out of sight for 5 minutes or less, the Centers for Disease Control and Prevention says. 5. True Young children usually don’t splash or make noise when they find themselves in trouble in the water. They can drown without making a sound, the Consumer Product Safety Commission says. 6. False Water clarity has nothing to do with depth. You should always check the depth of the water to see if it is adequate for diving, the ARC says. Jumping in feet first is much safer than diving. 7. False The ARC advises avoiding drainage ditches and arroyos, both of which carry water run-off. After a rain, ditches and arroyos can quickly fill with water, overpowering even a strong swimmer. 8. True Swim parallel to the shore until you are free of the outgoing current (also called a rip tide). Swimming directly against the current will tire even the best of swimmers. 9. True Jet skis and other personal water craft should always travel in groups of two or three in case of an emergency. Always wear a life jacket when using a jet ski. 10. True Heavy rains can make certain waterways dangerous, with swift currents. Always wear a life jacket when tubing or rafting and keep an eye on the weather.
Strengthen weak areas with specific exercise
To Prevent Injury This Summer: Warm Up, Then Work Out
You’ll help avoid painful injuries down the road.
Ankles: Weak ankles can set you up for a sprain if you don’t strengthen them first. Try: • Resistance bands to strengthen arches and the front of the ankles. • Lateral hops to strengthen ankles, lower body and increase stability.
Knees: Knee pain is one of the most common exercise-related injuries. Try: • Side-lying leg lifts • Wall squats
Source: RWJBHinfo.org Ready to play a round of golf or hit the tennis courts? Don’t jump into the activity stone cold; make sure to warm up muscles first and, better yet, stay conditioned to avoid injury. After all, the last thing you want is to “pull a hammy” or worse and miss enjoyed activities. Just about any exercise can lead to injury if the body isn’t conditioned. This includes weekend warriors who shock their system and overuse their muscles. Warming up muscles and staying conditioned helps prevent injuries. RWJBarnabas Health urges that you make
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• Cross-legged stretch sure that muscles are well-conditioned for the sports you love and use common sense. It’s a responsibility you have to yourself.
Warm up before exercising Warming up gradually increases the heart rate and loosens muscles and joints. The warmup period prepares the cardiovascular, respiratory, nervous and musculoskeletal systems by gradually increasing the demand on them so that they are able to accommodate the demands of more strenuous activity. A warmup also can help reduce the severity of post-exercise muscle soreness.
Hamstrings: Tight hamstrings are another common problem area that can lead to pulled muscles and sprains. Proper stretching techniques can help you stay loose and limber to avoid this. Stay hydrated If you don’t hydrate properly, your muscles will tighten. Fueling the body with water helps with digestion, maintains a healthy metabolism, assists with tissue development and controls body temperature, heart rate and blood pressure. For more exercise tips, visit RWJBHinfo.org
RWJBHinfo.org 1.888.724.7123
Healthy Summer Salads: Nutrition-Boosting Tips From RWJBarnabas Health This summer when joining in on barbecues, picnics and other festivities, RWJBarnabas Health urges New Jerseyans to say “no” to mayonnaisebased salads and sides and say “yes” to healthier options.
LOW-FAT PLAIN GREEK YOGURT
The bottom line: Mayonnaise is loaded with fat, calories and salt. Just one tablespoon provides about 94 calories; 10 grams of fat; 88 mg of salt and no protein, fiber, vitamin A, vitamin C, vitamin D, iron or calcium. Try the options on the right instead.
Loaded with protein and probiotics, it’s also a great source of vitamin B12 and potassium. Try using it in tuna or egg salad, or even on sandwiches. MUSTARD
Go for the Greens
It’s low in calories and has no fat but remember: honey mustard has twice the calories of yellow or brown.
Leafy greens are loaded with nutrients and fiber, and low in calories. Fiber is beneficial because it improves the health of the digestive system. And dark greens such as kale and spinach are packed with vitamins A, C, E and K. This healthy combination of vitamins supports the immune system, keeps the cardiovascular system healthy and protects bones. Light-colored leafy greens such as iceberg lettuce are low in calories but offer little nutritional value.
TRY SOME OF THESE INSTEAD
PESTO
Salad Toppers
Made from basil and olive oil, it’s rich in important vitamins, minerals and antioxidants. One tablespoon typically provides 45 calories, along with vitamins A and C, calcium and iron. Try it on sandwiches and in salads. HUMMUS
With a base of dark leafy greens, it’s time for the toppings. Before choosing bacon bits and blue cheese, consider these healthier seasonal options. After creating a healthy salad with healthy toppings, choose a healthy dressing, too.
Made from chick peas and sesame paste, it provides just a quarter of the calories of mayonnaise. Try it with a sandwich or wrap. It also makes a great dip for fresh vegetables.
Aim for a Rainbow of Colors On Top of Your Salad
• Summer asparagus and broccoli promote eye health. • The antioxidant lycopene, which reduces the risk of heart disease, is found in red vegetables such as tomatoes, radishes and bell peppers.
• Yellow vegetables like squash and yellow peppers offer a healthy dose of immune-boosting vitamin C.
• Sweet potatoes, carrots and other orange veggies provide beta
carotene, which benefits the immune system, eyesight and skin.
• Tomatoes offer outstanding antioxidant content, including a rich concentration of lycopene.
• In the mood for something sweeter? Choose blueberries; they’re packed with anti-inflammatory and anti-cancer compounds.
• Purple veggies such as eggplant and purple onion fight the effects of aging. • White veggies such as jicama, mushrooms, onion and cauliflower can protect against cancer and heart disease.
Dressing Now that you’ve created a healthy salad with healthy toppings, choose a healthy dressing, too. Instead of drenching the salad with blue cheese or Caesar dressing, choose a little olive oil, sunflower seeds, almonds or walnuts. Mash an avocado with a little olive oil for a creamier texture. Healthy fats like this help the body absorb nutrients in the vegetables, and provide vitamin E and selenium, which help lower blood pressure and reduce the risk of cardiovascular disease. For more tips about eating healthy, visit RWJBHinfo.org
Source: RWJBHinfo.org
Keeping Children Active In The Summer Months Summer is a time when children are free of the constraints of schedules and school. Days can be spent enjoying the fresh air and sunshine while swimming, riding bikes or exploring in the sand at the beach. But, what if your child morphs into a couch potato when the final bell rings in June? RWJBarnabas Health offers the following suggestions to parents to keep their kids moving during the summer months ahead.
Plan ahead Try not to leave it to your child to plan his/her days in the summer. Many kids consider the perfect day to be one spent in front of the computer or playing a video game. Make a calendar at the start of each week with scheduled activities so he/she does not have the opportunity to get bored and station him/ herself in front of the television.
Video games are OK — sometimes With the introduction of video game consoles that encourage movement, children can enjoy playing while getting some exercise. While there is truly no substitute for fresh air and sunshine, a motion-controlled video game can be a fun
alternative when the weather isn’t cooperating. It is important however, to be sure an hour or two of play doesn’t quickly fill the entire day’s agenda.
memberships. If your town does not host such programs or have a pool, a neighboring town may offer discounts to you and your family.
Make a to-do list
Don’t stress about down time
Depending on the child’s age, chores are an excellent way for him/her to get exercise. Mowing the lawn, weeding, planting flowers, washing the car and vacuuming are just a few examples of tasks that involve physical activity.
Tap into local resources You do not have to spend a lot of money on private camps or club memberships. Many towns offer free recreation programs for children and/or free or discounted community pool
Clara Maass Medical Center Community Medical Center Jersey City Medical Center Monmouth Medical Center and The Unterberg Children’s Hospital Monmouth Medical Center, Southern Campus
Many parents often feel guilty if their child doesn’t have something scheduled every day in the summer. Remember, summer is a time for kids to unwind from the busy school year. Helping them remain active doesn’t have to translate into stress for you or them. Some of the best days may be spent in the backyard or at a neighborhood playground. To learn more about children’s health, visit RWJBHinfo.org
Newark Beth Israel Medical Center Children’s Hospital of New Jersey Robert Wood Johnson University Hospital and The Bristol-Myers Squibb Children’s Hospital Robert Wood Johnson University Hospital Hamilton Robert Wood Johnson University Hospital Rahway
Thirst quencher alert: Say no to sugary drinks this summer Looking for a cold, refreshing beverage to cool down this summer? Think twice before you grab something sweet, as sugary drinks such as soda, sweetened iced tea and juices can cause more harm than good. They’re loaded with calories that actually increase the body’s need for water. A 12-ounce can of soda has nine or more teaspoons of sugar, which can surpass the maximum amount of added sugar in a day. Plus, extra sugar can lead to health problems down the line, including increased incidence of fatty liver diseases in children and a connection to increased rates of diabetes. The best bet is water. For flavor, try adding a slice of lemon or a favorite fruit. Source: RWJBHinfo.org
Robert Wood Johnson University Hospital Somerset Saint Barnabas Medical Center Barnabas Health Ambulatory Care Center Barnabas Health Behavioral Health Center Children’s Specialized Hospital
RWJBarnabas Health Offers New Jersey Residents Sun-Smart Strategies For Skin, Eye Protection
Plan on “catching some rays” poolside or at the beach this summer? Play it safe, as too much sun can cause more harm than good. According to the American Cancer Society, skin cancer is the most common form of cancer. More skin cancer cases are diagnosed each year than all other cancers combined. In addition to staying in the shade and avoiding sun exposure during the peak hours between 10 a.m. and 2 p.m., here’s how to protect yourself from the sun:
Scalp
Don’t assume the scalp is protected by hair. The scalp actually receives more UV exposure than any other part of the body. Be sure to wear a hat or apply sunscreen to the scalp.
Eyes
Protect eyes with UV sunglasses. Long hours in the sun without eye protection increase the chances of certain eye diseases. Do your homework before purchasing a pair of sunglasses. • Check the label. Sunglasses should block 99 percent to 100 percent of UVA and UVB rays. • Glasses labeled as “cosmetic” only block 70 percent of UV rays. • No label should be assumed as no protection.
Sunscreen
Use sunscreen and reapply every two hours — or more often if sweating or swimming. When choosing a sunscreen product, be sure to read the label. Sunscreens with broad spectrum protection (against both UVA and UVB rays) and with sun protection factor (SPF) values of 30 or higher are recommended.
• Some contact lenses provide UV protection; however, they always should be paired with sunglasses because they don’t cover the entire eye.
Lips
When putting sunscreen on your face, don’t forget the lips. Also, use lip balm with sunscreen. Makeup or lipstick without sunscreen does not provide any sun protection.
Ears Feet
Don’t forget to protect feet. Apply sunscreen to the tops and soles of the feet and in between the toes. If laying at the beach or poolside, don’t forget to coat the bottom of the feet as well.
Skin cancers are disproportionately concentrated to the head, compared to other parts of the body. Ears can be a focal point for melanoma, the deadliest form of skin cancer. The head is often neglected because hats may be seen as unfashionable or unnecessary. The best bet is to wear a wide-brim hat that covers the ears and provides shade to the face and neck.
For a referral to an RWJBarnabas Health dermatologist, call 888-724-7123
Get The Skinny On Your Skin
Other dermatological issues do not mean skin cancer — but can be just as serious.
Treatment for scleroderma is usually done by a dermatologist and on a patient-by-patient basis because of the number of areas that could be affected and the severity of the individual case.
Skin is the largest and fastest-growing organ in the body, yet sometimes it can be overlooked as a part of the body that needs to be addressed. With summer underway, pay special attention to the skin, as skin cancer is the most common type of cancer in the U.S. The American Academy of Dermatology estimates that more than 8,500 people are diagnosed with skin cancer every day. Skin Cancer Skin cancer is caused when genetic defects or cell mutations create abnormal skin cells, which start to grow rapidly and uncontrollably. Types of skin cancer include: basal cell carcinoma, squamous cell carcinoma and melanoma. Other Skin Conditions Skin cancer is not the only disease that people should look out for; there are other dermatological issues that do not mean skin cancer but can be just as serious. Scleroderma, meaning hard skin, is a chronic autoimmune disease caused when the immune
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system thinks connective tissue within the skin is a foreign invader to the body. It is most common in adults, and women are affected four times more than men. There are two main types of the disease, localized and systematic. Localized • Normally mild and found on the skin or muscles • It does not spread to other areas of the body • Characterized by waxy patches or lines of skin that can vary in color Systematic • Can affect many parts of the body such as skin, esophagus, stomach, bowels, lungs, heart, other internal organs, blood vessels, joints and muscles • More severe type because the tightening causes organs to operate less efficiently
Psoriasis is an autoimmune disease that rapidly causes scaly, red blotches to appear on the skin. The most common areas affected are the outside of elbows, knees and the scalp. The disease can be linked to diabetes, heart disease and depression. Psoriasis is typically found in people between the ages of 15 and 35 and one-third of patients who are diagnosed have a family member with the disease. Dermatologists normally treat psoriasis with ointments or in more severe cases, light therapy. Inflammatory Breast Cancer is an aggressive form of breast cancer that usually does not involve a tumor; instead swelling, redness and an orangepeel texture are more likely to occur. The cancer is normally found in late stages because the cancer cells have already grown into the skin. It is more common to find inflammatory breast cancer at a younger age, around 52, and African-American women are more at risk. This form of breast cancer is usually treated with chemotherapy, surgery and radiation. It is important to regularly check the skin to make sure that your biggest organ is healthy. If you notice something abnormal, consult a dermatologist. Source: RWJBHinfo.org
RWJBHinfo.org 1.888.724.7123