Get Healthy May/June 2015 by The Times of NWI

In a medical emergency, every minute matters. So, at Porter Regional Hospital and Portage Hospital, you’ll find faster care in the emergency room. We work diligently to have you initially seen by a medical professional* in 30 minutes – or less. And, with a team of dedicated medical specialists, we can provide a lot more care, if you need it.

The 30-Minutes-Or-Less E.R. Service Pledge – only at Porter Regional Hospital and Portage Hospital.

LESS WAITING

PorterHealth.com

WHERE IT MATTERS MOST -

OUR EMERGENCY ROOM.

*Medical professionals may include physicians, physician assistants and nurse practitioners. Porter Regional Hospital is directly or indirectly owned by a partnership that proudly includes physician owners, including certain members of the hospital’s medical staff.

may/june 2015 | GET HEALTHY | 1

may/june 2015

18 MASTERING MOTIVATION: How to get, and stay, motivated in weight loss. 20 SOCIAL PRESSURE AND DATA

TRACKING: Sharing the news about your

health progress.

22 SITTING MAY BE KILLING YOU Have desk jobs become ‘the new smoking’? Healthcare providers offer tips for office workers to stimulate mental and physical health no matter what position they’re in. HEALTHY PRODUCTS NEW BOOK OFFERS COMFORT, ENCOURAGEMENT TO KIDS WITH DIABETES A new picture, activity and resource book is designed to offer comfort, education and encouragement to children and their families who live with the “highs” and “lows” of Type 1 and Type 2 diabetes. All proceeds from Purr-fect Pals: A Kid, A Cat & Diabetes by Chicagoland author Sheila Glazov will go to the Juvenile Diabetes Research Foundation. Through the characters’ perspective, readers learn detailed information about medication, education, diet and exercise. An interactive readers’ and listeners’ guide accompanies the story and offers readers time to share and voice their feelings and perceptions about diabetes. The Q&A format allows both children and adults to dialogue and process the storyline for clarity and application in their lives.

Adult Day Care Comes To East Chicago

Regal Adult Day Services, the only adult day care in East Chicago, recently opened its doors and provides services to adults 18 and over who should not be left home alone, have dementia or Alzheimer’s disease, need socialization or are recovering from stroke or surgery. Regal Adult Day Services allows adults to remain in their homes longer and remain a part of their communities. Not only is this a benefit to the aging adult, it is a savings of approximately $33,000 annually for them to remain in their home versus institutional settings. Regal is located in the harbor section of East Chicago. The program consists of meals, special diets, games, music, arts and crafts, daily exercises, and cognitive stimulation. For more information, call 219.413.5244.

Anita Lynn Petrovic had just finished her exercise class at the Southlake Family YMCA in Crown Point when she remembers thinking her feet weren’t quite moving the way they normally did.

NEW HEALTH DESSERT BEING SOLD IN THE SOUTH SUBURBS Jolly Pelican frozen healthy desserts have arrived in Chicago’s south suburbs. This dessert scoops like ice cream, has no added sugar and is fruit-based, all natural, dairy-free, vegan, gluten-free, low calorie and low or no fat depending on flavor. Jolly Pelican is currently offered at Walt’s Food Centers in Homewood, Tinley Park, Frankfort and Crete. The goal in developing this product was to offer a great tasting dessert for the health conscious and those on restrictive diets. For more information, visit JollyPelican.com. SNACK DELIVERY SERVICE Tired of snacking on cheese sticks or single-serving packs of hummus? A new genre of home delivery service is taking aim at boring snacks, promising novelty, nutrition (sometimes), and a sense of surprise. Boxes range roughly from $6 to $60, and are delivered weekly or monthly. Many of them include full-sized bags of treats, not sample sizes. These companies offer varying degrees of customization, allowing clients to choose some or all of the items in their box. But many companies say their customers like the element of surprise and leave at least some of the picking to them.

It TONY V. MARTIN

St. Catherine Hospital in East Chicago is among the nation’s top hospitals featured in a new video series recently released by the American Hospital Association and the Health Research Educational Trust. To take a closer look at hospital safety practices, the AHA and the HRET developed the Hospital Engagement Network, a video series designed to showcase the successes and lessons learned from high-performing hospitals across the nation. The project is a part of the Partnership for Patients Campaign to reduce hospital-acquired conditions by 40 percent and unnecessary readmissions by 20 percent. Only 17 hospitals were invited to participate, including St. Catherine Hospital. As a result of a number of in-house initiatives over the past four years, St. Catherine Hospital has had an 83 percent reduction in harm rates. Some of those projects include communication improvement plans, family education programs and inclusive team involvement.

Anita Petrovic of Crown Point is a stroke survivor, whose fast recognition of her symptoms is credited with assisting in her successful treatment.

MATTHEW MEAD

St. Catherine Hospital among nation’s top hospitals for quality, patient safety

Woman recognized early stroke symptoms

was April 29, 2014, and Petrovic was 62 years old. She picked up her grandson from preschool and headed home for lunch. She was eating a bowl of cereal and remembers thinking the corner of her mouth felt funny. “I told my husband the corner of my mouth felt numb,” she says. She looked at herself in the mirror and it looked like her left eye was drooping. She thought she might be experiencing either Bells palsy, a stroke, or some other brain-related condition. “I knew there is a window of time you’re working with these conditions, so we went to the hospital,” she says. When they arrived at Franciscan St. Anthony Health-Crown Point, she was immediately taken away for a CAT scan. “I told them, ‘This may be nothing, but,’ and they took me right away,” she says. “I have complete memory of everything that happened at that time. When we came back from the CAT scan, they told me ‘You’re having a stroke.’” She was offered tissue plasminogen activator (tPA), which is a “clot-buster” drug that can give some patients a better chance of recovery with littleto-no disability, compared to stroke victims who are not treated.

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food & fitness

The evening workout crowd at Anytime Fitness in Schererville.

Night Day and

What time of day should you be working out?

re you an early bird or a night owl? When it comes to fitness, the answer to that question could determine your success. Most people work out either in the morning or in the evening. We wanted to know more about why people exercise when they do and how that choice impacts them. We talked to three local fitness experts, each of whom made a passionate disclaimer that, no

matter what time of day, people should make fitness a priority. “We just want people to be active, period,” says Brittany Tripp, wellness coordinator at the YMCA in Valparaiso. “Whatever time of day you have to get a workout in is the best time to exercise,” says Jane Bogordos, exercise physiologist and supervisor of wellness at Franciscan Omni Health & Fitness in Schererville. Bottom line: no one time of day is better than others. Got it. Let’s take a closer look, however, at the differing aspects of morning and evening workouts.

on your mind The Morning Jill Zilz, 36, of Crown Point, wakes up each weekday morning at a mind-blowing 3 a.m. to work out in her basement. (On the weekends she “sleeps in” until 5 or 6 a.m.) Because she has to leave for work by 6 a.m., and evenings are spent caring for her family, exercising at an early hour is her best option. While she admits that the early wakeup call is sometimes difficult (she sleeps in her workout clothes to make it easier), the benefits keep her motivated. “The best thing about working out in the morning is that it is my time,” Zilz says. “No one in the house is awake and I can get a workout in without any interruption… It wakes me up, gets me ready to handle anything that happens during the day, and makes me feel strong and confident.” While 3 a.m. may be extreme for most people, the experts say to do what Zilz did by evaluating her schedule and determining that a morning workout is the best fit for her time frame and energy level. If you typically have more energy in the morning, an early workout would be most beneficial for you… and will give you even more energy. Zilz says that she feels better after her 3 a.m. workouts than she does when waking later with no workout. “When I don’t get a workout in in the morning, I feel tired and like I haven’t really started my day.” Lee Baker, senior director of programs at the Valparaiso YMCA, advises early-rising fitness buffs to have an adequate warm-up (5 to 10 minutes) prior to exercising to “get your blood flowing and Jill Zilz, Crown Point prevent injuries.”

the body shop

No Substitute

A GOOD NIGHT’S SLEEP IS GOOD MEDICINE

ocal experts say a good night’s sleep is crucial to both your physical and mental health. “Sleep deprivation can cause various psychiatric conditions such as anxiety, depression, bipolar and ADHD (Attention Deficit Hyperactivity Disorder),” says Dr. Baqhar Mohideen, MD, medical director of Porter Health Care System’s Center for Sleep Medicine in Portage. “Sleep problems may raise the risk for, and even directly contribute to the development of some psychiatric disorders.” Dr. Mohideen explains that chronic sleep problems affect more than 50 percent Dr. Baqhar of the patients with Mohideen, MD, Medical Director of psychiatric illnesses, Porter Health Care compared to between 10 System’s Center for and 18 percent of adults Sleep Medicine in in the United States Portage. general population.

“When I don’t get a workout in in the morning, I feel tired and like I haven’t really started my day.”

“Two thirds of the patients referred to the sleep disorder clinic have psychiatric disorders,” Dr. Mohideen says. “Treating sleep disorders has been shown to improve the coexisting psychiatric condition and overall quality of life.” Jake Messing, program director of behavioral health services at St. Catherine Hospital agrees. “There are more studies every day that highlight the importance of regular sleep of at least seven to eight hours daily for both physical health and for mental health,” Messing says. The most common sleep disorder by far, Messing says, is insomnia— difficulty falling asleep and/or staying asleep resulting in sleep deprivation. Sleep apnea, which is the interruption of breathing while sleeping, is somewhat prevalent, Messing says, and hypersomnia, sleeping for very long periods of time, is infrequent. Dr. Mohideen concurs that insomnia is the most common sleep problem in patients with psychiatric illness. “Other sleep problems include obstructive sleep

Licensed Clinical Social Worker Jake Messing from

Behavioral Health apnea, disordered Services at St. breathing that causes Catherine multiple awakenings; Hospital. various movement syndromes, unpleasant sensations that prompt night fidgeting; and narcolepsy, extreme sleepiness or falling asleep suddenly during the day.” Messing says the most common cause of sleep problems is high levels of stress. “For example, many people can experience difficulty sleeping the night before a job interview or a big test, but it is temporary and quickly goes away,” Messing says. “When there is chronic stress, for example financial problems or relationship issues, the sleep problems can become much more severe and long-lasting. Sleep deprivation can cause many mental disorders: depression, anxiety, and even mania. In real extreme cases, sleep deprivation can cause people to have

Dr. Hussam Suradi, a cardiologist at St. Mary Medical Center in Hobart, recently closed a hole in the wall of the heart of 82-year-old George Goldie using an innovative technique that doesn’t require general anesthesia. PROVIDED

Cardiologist uses new imaging technique to mend

HEART DEFECTS

St. Mary Medical Center is offering a new level of expertise to Northwest Indiana patients with congenital heart conditions. Cardiologist Hussam Suradi is specially trained in an innovative technique that allows patients to undergo minimally invasive heart surgery providing greater comfort and without requiring general anesthesia.

12 | GET HEALTHY | nwi.com/gethealthy

ntracardiac echocardiography, or ICE, is a special cardiac imaging device that assists physicians in closing defects on the walls between the chambers of the heart. Suradi recently used the device to perform the procedure on 82-year-old George Goldie, who had a patent foramen ovale, or PFO, a congenital condition where a hole between the two upper chambers of the heart does not close as it normally should after birth. The use of ICE in performing these types of heart procedures is emerging as a preferred treatment option in conjunction with, or in place of, other technologies such as transesophageal echocardiography or transthoracic echocardiography. Both echo tests offer valuable screening and diagnostic capabilities, but the expert use of the ICE offers additional treatment options for PFOs and other atrial defects. “Unlike the other technologies, ICE can be used with a local sedative, sparing the patient the discomfort and risks of general anesthesia,” said Suradi, who is on staff at St. Mary Medical Center and also an assistant professor at Rush University in Chicago. “ICE also produces higher, more defined image resolution of the affected area, giving physicians an advantage in performing these procedures.” As the only fellowship-trained structural cardiologist in Northwest Indiana, Suradi has extensive background and experience in atrial septal defect closure using the most advanced, less invasive techniques. He explains that the quality of the ICE images may be superior to other echo tests because the imaging device is placed within the cardiac chambers enabling higher-resolution, close-up visualization of structures. This is particularly useful in obtaining accurate evaluation of defects in the chamber walls, position and size of the defects, and assessment of the repairs.

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ask the expert

senior scope

DR. MARK CHANG

brain

Less invasive surgery

KEEPING YOUR

ACTIVE AND HEALTHY AS YOU AGE

One of the scariest words in the lexicon, “Alzheimer’s” is a disease that will likely reach epidemic proportions as baby boomers enter their golden years. Mental deterioration and forgetfulness are among the characteristics of the disease that in late stages steals humanity from its victims.

ith new drugs undergoing clinical tests that decrease memory loss, making healthy life choices now ultimately could diminish the chances of developing Alzheimer’s later. Or at least delay its onset. It’s a way of protecting the brain through prevention, rather than later trying to reverse neural damage after it has occurred, says Gary Small, M.D., author of The Alzheimer’s Prevention Program: Keep Your Brain Healthy for the Rest of Your Life, written with Gigi Vorgan. Small, an expert on aging and dementias and a professor and director of the UCLA Longevity Center at the Semel Institute for Neuroscience and Human Behavior, posits lifestyle choices can significantly help delay the disease’s onset even for those who have a genetic predisposition (1 in 5 people carry the gene type APOE-4 that increases the risk of AD) for the disease. “Every 70 seconds, another American gets Alzheimer’s disease (AD) and by mid-century, a new case will develop every 30 seconds,” he says, noting that he believes scientists ultimately will find a definitive cure for Alzehimer’s. By staving off the symptoms of Alzheimer’s, patients may be able to buy enough time for the cure. In the meantime, factors such as exercising, following a nutritious diet, reducing stress, maintaining social connections and mental stimulation can work in delaying the onset of Alzheimer’s, says Dr. Lawrence Brewerton, a psychology

“There are a lot of vitamins

professor at Indiana University Northwest who and supplements on the market that people take in private practice specializes in working with to help with Alzheimer’s patients with dementia and Alzheimer’s. prevention,” says Mike It’s a way of protecting the brain through Novakovich, owner of prevention, rather than later trying to reverse Healthy Horizons in Hammond. TONY V. MARTIN neural damage after it has occurred. “Reading is very important,” says Brewerton, “as are doing puzzles. Other things that have come up in research that help are things like listening to music, particularly music from the era when people with Alzheimer’s were young.” As an example, Brewerton notes that his mother, who is in her early 90s, has AD and when he plays music from her era, she can tell him the name of the piece and who performed it. Audiobooks and books on tape are another way to help simulate brain recall and fitness. Brewerton also recommends looking at old photos and asking a person with AD to identify the people in the picture, what they were doing and where it was taken. “That’s good for helping keep people alert and connected,” he says. “There are a lot of vitamins and supplements on the market that people take to help with Alzheimer’s prevention,” says Mike Novakovich, owner of Healthy Horizons in Hammond. Popular supplements on his shelves include Himalaya Herbal Healthcare MindCare, a proprietary herbal formula that supports normal memory, attention span and assists in improving occasional absentmindedness. “It can be good for older people who might sometimes forget things, like when they can’t find their glasses and realize they’re on top of their heads,” says Novakovich. “I also always look for supplements which contain Ginkgo biloba, which nutritionally is supposed to increase circulation from head to toe.” Novakovich also mentions that supplements containing phosphatidylserines are said to be very good for the brain. “What I say to everyone, before trying supplements, check with your doctor first,” says Novakovich. “People should be sure that medicines they’re taking won’t negatively interact with supplements. I always say I’m not a doctor; I can’t diagnose you but I can give you general nutritional information including what’s on the market for brain function.” — Jane Ammeson

Dr. Mark Chang has been one of the leading spine surgeons in Northwest Indiana for nearly two decades. His office, Midwest SpineCare, is located in Dyer, and he is on the medical staff of Community Hospital in Munster. • Dr. Chang attended Yale University and went to medical school at the Medical University of South Carolina. He has treated approximately 100,000 patients and performed more than 7,000 surgeries. He is committed to advanced, minimally invasive techniques. His latest is using the Kiva implant system to treat vertebral compression fractures.

Q: Can you tell me a little bit about the

device and who exactly it will work for and what it will do to help them? This development is for treating compression fractures, symptomatic compression fractures, a very common problem. The American Academy of Orthopedic Surgery is recognizing fragility fractures as a major health concern in the United States. And vertebral compression fractures themselves make up the biggest component of compression fractures, more than hip fractures, more than wrist fractures. So it’s a very common problem. This is a way to treat that. It’s a way to do a simple outpatient surgery to immediately stabilize the fracture, relieve pain and improve functioning. In addition to alleviating the symptoms, it also helps restore the spinal alignment and hopefully prevents further fractures, because a big problem with patients who have these fractures is that once they have one they’re at high risk for developing more, either because of poor healing and misalignment, or because of other treatments that make the bone very hard. This is the latest phase in trying to stabilize the fracture with a bit softer way of fixing the fracture. Q: What causes these types of fractures?

The most common is osteoporosis, quite simply weakened bone over time in older patients.

Q: Will this work for anyone with this type of fracture? Generally it’s best to treat these as early as possible before the bone starts to heal. Before the bone heals, then you can actually realign the bone. Once it starts healing, then it makes it much more difficult to readjust and restore the bone alignment.

GILES BRUCE

survivor spotlight

Compiled by Times Staff

Most of us feel sad, discouraged or down once in a while, but for some the mood doesn’t go away. Individuals who feel like this for a sustained period of time may be experiencing depression. The good news is that the chance of developing depression can be reduced by taking steps to prevent and control factors that put people at great risk. To determine your personal risk, Ingalls Health System in Harvey now offers DepressionAware, a free online risk assessment. It takes about five minutes to complete, and at the end you’ll receive a personalized, strictly confidential assessment. To take the test, go to Ingalls.org/MyHealth and locate the DepressionAware icon on the menu. For more immediate assistance, call Ingalls’ 24-hour emergency line at 708.915.6411.

TONY V. MARTIN

what’s new Local Health News Ingalls launches new online risk assessment to screen for depression

Q: How have the outcomes been so far

among your patients? I’d have to say the vast majority definitely had significant improvements, and so far no one has had an adjacent-level fracture going for about eight months now. Q: Does this remain in the body

Q: How does the procedure work and how

long does it take? The procedure itself takes about 20, 30 minutes. It’s a very short procedure. But because the procedure is done in the spine, I recommend patients be under general anesthesia. Even patients with serious medical problems can tolerate general anesthesia for a short period. There’s hardly any blood loss; it’s a short procedure. Unless they’re in very severe, dire medical shape, most patients are able to tolerate that amount of anesthesia for that period. Q: How long have you been offering this

implant? I’ve been treating compression fractures as a whole my whole career, starting off with vertebroplasty in training in 1995 up until kyphoplasty became available in 2000. And then Kiva became available last year, 2014. It was approved by the FDA in February and became commercially available last summer. I did some research, contacted the company, got involved, liked the research and trained on the procedure.

permanently? Yes, this is permanent. Q: Is there anything else you wanted to mention about the device or compression fractures? I highly recommend patients, if they suspect they have a fracture, an older person with any sudden increase in pain, to have that checked out. Sometimes X-rays can tell, but you may need additional imaging studies. If they do suspect they may have a fracture, I recommend early diagnosis that can lead to better treatment and better outcomes. Sometimes I’ll see patients who had a fracture that already partially healed, maybe three to four months out, and by that time it’s too late to be able to do anything. At that point, the procedure probably won’t be helpful. — Giles Bruce

FOR MORE INFORMATION

Visit mwspinecare.com or call (219) 836-4955.

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what’s new

survivor spotlight

food & fitness

on your mind

the body shop

senior scope

ask the expert

An online depression assessment, book for kids with diabetes, and a new adult day care center.

Time is key in fighting off a stroke.

Are you a morning or evening workout warrior?

Your brain needs a good night’s sleep too.

A local cardiologist uses a new imaging technique to mend heart defects.

How to stay mentally agile as you age.

Dr. Mark Chang opts for less invasive spine surgery.

4 get healthy executive partners 2 | GET HEALTHY | nwi.com/gethealthy

Methodist is taking life-saving care to a higher level Northwest Indiana’s

FIRST & ONLY

Trauma Center

Thanks to the remarkable work of our physicians, surgeons, nurses and staff, the Indiana Department of Health has approved Methodist Hospitals’ Northlake Campus as an “in the process” Level III Trauma Center. That makes our Northlake Campus Emergency Department the first and only Trauma Center in Northwest Indiana. We are now offering a multidisciplinary approach to trauma care as we serve patients from across The Region. Methodist Hospitals is ready to meet the healthcare needs you expect – as well as those you don’t.

at Northlake Campus may/june 2015 | GET HEALTHY | 3

GET HEALTHY EXECUTIVE PARTNERS

Jay Platt, DDS Oral Surgery and Dental Implant Center

John Gorski Community Healthcare System

Debbie Banik Lakeshore Bone & Joint Institute

Donald Fesko Community Hospital

John Doherty Doherty Therapeutic and Sports Medicine

Lou Molina Community Hospital Mary Ann Shachlett Community Foundation of Northwest Indiana JoAnn Birdzell St. Catherine Hospital Janice Ryba St. Mary Medical Center

Dr. Alex Stemer Franciscan Medical Specialists Gregory P. McComis, MD North Point Orthopedics Nitin Khanna, MD, FAAQS Dwight Tyndall, MD, FAAQS Spine Care Specialists

Gene Diamond Franciscan Alliance

Nitin Khanna, MD, FAQQS Orthopaedic Specialists of Northwest Indiana

David F. Ruskowski Franciscan St. Anthony Health Crown Point

Dr. Bethany A Cataldi Center for Otolaryngology and Facial Plastic Surgery, L.L.C.

Daniel Netluch, MD Franciscan St. Anthony Health Crown Point

______________

Carol Schuster, RN, MBA Franciscan Alliance Thomas J. Gryzbek Franciscan St. Margaret Health Jim Lipinski Franciscan Alliance James T. Callaghan III, MD, MBA Franciscan St. Anthony Health Michigan City

MARKETING AND COMMUNITY RELATIONS Mylinda Cane Community Healthcare System Angela Moore St. Catherine Hospital

VOLUME 10, ISSUE 3 Publisher CHRISTOPHER T. WHITE Co-Editors GILES BRUCE, JULIA PERLA HUISMAN Associate Publisher/Editor PAT COLANDER Design Director BEN CUNNINGHAM Designer APRIL BURFORD Contributing Editors JANE AMMESON, LESLY BAILEY, ASHLEY BOYER, CHRISTINE BRYANT, TRISH MALEY, JENNIFER PALLAY, PHILIP POTEMPA, CARRIE RODOVICH NICHE PUBLICATION SALES Account Executives MIKE CANE, ANDREA WALCZAK General Manager and Vice President, Sales and Marketing DEB ANSELM

Trish Weber, RN, MBA Franciscan St. Anthony Health Michigan City

Kelly Credit Porter Hospital

Stephen Lunn Porter Hospital

Karen Keltner Porter Hospital

Raymond Grady Methodist Hospitals

Mary Fetsch St. Mary Medical Center

Denise Dillard Methodist Hospitals

Marie Forszt Community Hospital

Haroon Naz Pinnacle Hospital

Joe Dejanovic Franciscan Alliance

Barbara H. Greene Franciscan Physicians Hospital

Ellen Sharpe Franciscan Alliance

Beverly DeLao Franciscan Hammond Clinic

Sister M. Aline Shultz, OSF Franciscan Alliance

Rob Jensen Franciscan Hammond Clinic

Maria E. Ramos Franciscan Alliance

Dr. Nancy Trimboli Trimboli Chiropractic

Neil Mangus, MHA IU Health LaPorte Hospital

Published by Lee Enterprises The Times of Northwest Indiana Niche Productions Division 601 W 45th Ave, Munster, Indiana 46321 219.933.3200

Colleen Zubeck Franciscan Medical Specialists Centers of Indiana

2080 N Main St, Crown Point, Indiana 46307 219.662.5300

Michael Shepherd St. James Hospital and Health Centers

1111 Glendale Blvd, Valparaiso, Indiana 46383 219.462.5151

John T. King, MD Franciscan St. Anthony Crown Point Anton Thompkins, MD Lakeshore Bone & Joint Institute Willis Glaros Employer Benefits Systems Adrianne May Hospice of the Calumet Area

4 | GET HEALTHY | nwi.com/gethealthy

Linda Hadley Methodist Hospitals Evelyn Morrison Methodist Hospitals

Advertising Operations Manager ERIC HORON Advertising Manager CRAIG CHISM Advertising Publications Manager LISA TAVOLETTI

Copyright, Reprints and Permissions: You must have permission before reproducing material from Get Healthy magazine. Get Healthy magazine is published six times each year by Lee Enterprises, The Times of Northwest Indiana, Niche Division, 601 W 45th Ave, Munster, IN 46321.

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what’s new Compiled by Times Staff

Local Health News

HEALTHY PRODUCTS

Ingalls launches new online risk assessment to screen for depression

NEW BOOK OFFERS COMFORT, ENCOURAGEMENT TO KIDS WITH DIABETES A new picture, activity and resource book is designed to offer comfort, education and encouragement to children and their families who live with the “highs” and “lows” of Type 1 and Type 2 diabetes. All proceeds from Purr-fect Pals: A Kid, A Cat & Diabetes by Chicagoland author Sheila Glazov will go to the Juvenile Diabetes Research Foundation. Through the characters’ perspective, readers learn detailed information about medication, education, diet and exercise. An interactive readers’ and listeners’ guide accompanies the story and offers readers time to share and voice their feelings and perceptions about diabetes. The Q&A format allows both children and adults to dialogue and process the storyline for clarity and application in their lives.

St. Catherine Hospital among nation’s top hospitals for quality, patient safety St. Catherine Hospital in East Chicago is among the nation’s top hospitals featured in a new video series recently released by the American Hospital Association and the Health Research Educational Trust. To take a closer look at hospital safety practices, the AHA and the HRET developed the Hospital Engagement Network, a video series designed to showcase the successes and lessons learned from high-performing hospitals across the nation. The project is a part of the Partnership for Patients Campaign to reduce hospital-acquired conditions by 40 percent and unnecessary readmissions by 20 percent. Only 17 hospitals were invited to participate, including St. Catherine Hospital. As a result of a number of in-house initiatives over the past four years, St. Catherine Hospital has had an 83 percent reduction in harm rates. Some of those projects include communication improvement plans, family education programs and inclusive team involvement.

Adult Day Care Comes To East Chicago

6 | GET HEALTHY | nwi.com/gethealthy

MATTHEW MEAD

IMMEDIATE CARE

EMERGENCY ROOM

DOCTOR’S OFFICE

Care that keeps you on the go.

Wait from home, not the ER.

A doctor is waiting to see you.

The doctor is waiting to see you.

Schedule appointments online for the quickest access possible. Click to schedule a doctor visit.

Avoid the ER waiting room.

Call for help finding a doctor.

Ingalls now offers the convenience of online appointment scheduling with many of the physicians on our medical staff. If you don’t have a primary care physician, or are looking for a specialist, you may use Ingalls online scheduling to make an appointment with a new provider. Just choose the desired time and office location from our list of participating physicians and nurse practitioners, and click. Visit Ingalls.org/InQuicker to schedule.

Schedule your appointment online and you’ll be seen on arrival. Ingalls online scheduling shows the next available opening at Ingalls emergency facilities so you can be seen as quickly as possible, or at a time that works with your schedule. Either way, you’ll be waiting in the comfort of your own home instead of the ER. Visit Ingalls.org/InQuicker to schedule.

Would you rather speak to a person to make an appointment? Do you need help choosing a primary care doctor or specialist for ongoing care? Ingalls CareConnection will help you find the perfect match and can even schedule your first appointment. An operator is available 24/7 to help you get connected to the right doctor. Just call 708.915.CARE (2273) to get connected to the right doctor, right now.

Flossmoor • Tinley Park • Calumet City • Harvey • Crestwood

may/june 2015 | GET HEALTHY | 7

survivor spotlight

Woman recognized early stroke symptoms

Anita Petrovic of Crown Point is a stroke survivor, whose fast recognition of her symptoms is credited with assisting in her successful treatment.

Anita Lynn Petrovic had just finished her exercise class at the Southlake Family YMCA in Crown Point when she remembers thinking her feet weren’t quite moving the way they normally did.

TONY V. MARTIN

It 8 | GET HEALTHY | nwi.com/gethealthy

But before the drug could be FAST ASSESSMENT administered, she had a severe onset of symptoms, she explains. If someone is having stroke symptoms, Franciscan “I had a bigger attack,” she says. Alliance officials recommend “The clot was moving.” performing the F.A.S.T. She couldn’t make her hands grab assessment: the nurse-call button, and she could FACE — Ask the person to not call out. smile. Look for facial droop “It felt like the left side of my and uneven smile. face was literally getting bigger and ARMS — Ask the person to bigger,” she remembers. “It wasn’t, raise both arms. Can he/she but it felt that way. Finally, I lost do it evenly? control of my left arm, and I started SPEECH — Ask the person moaning.” to say a simple sentence. A team of doctors and nurses Listen for slurred speech. rushed to her bedside and TIME — Call 911 and get administered the tPA drug. to the hospital immediately. “Within 45 minutes, I was back Stroke treatment options only work within a certain time to looking the way I looked and period. feeling the way I felt when I had first come into the emergency room,” she recalls. “Everyone I dealt with on staff at St. Anthony’s is amazing.” She spent two days in intensive care and another day in coronary care undergoing more testing, and then was discharged. Franciscan St. Anthony Health-Crown Point and Franciscan St. Anthony Health-Michigan City recently joined Franciscan St. Margaret Health-Dyer in being awarded Primary Stroke Certification from the Healthcare Facilities Accreditation Program. The certification recognizes that the hospital has the capacity to stabilize and treat acute stroke patients, provide acute care, and administer tPA and other acute therapies safely and efficiently. Kari Kerstetter, hospital stroke center coordinator, says Petrovic’s case was a good example of someone who recognized early stroke symptoms right away. “Treatment in acute stroke is extremely time-sensitive,” she says. “Research has shown that even small reductions in time to treatment with clot-busting drugs can result in improved outcomes following stroke.” Delays in seeking care can decrease the likelihood of eligibility for treatments that have been proven to decrease death and disability, Kerstetter says. Petrovic says that she has had no lasting effects from the stroke. She still exercises regularly at the YMCA, doing the elliptical, weight training and sit-ups. Petrovic says she had gone through health seminars at Franciscan Alliance and participated in the Spirit of Women health education program, and also had a magnet on her refrigerator listing early stroke symptoms. That education helped her realize it was important to take action right away, and not wait for the symptoms to go away on their own. “If you get the slightest feeling that something is not right, don’t diagnose it yourself,” she says. “If I would’ve waited, I firmly believe I would’ve suffered permanent damage from the second episode I had.” — Carrie Rodovich may/june 2015 | GET HEALTHY | 9

TONY V. MARTIN

food & fitness

The evening workout crowd at Anytime Fitness in Schererville.

Night Day and

What time of day should you be working out?

10 | GET HEALTHY | nwi.com/gethealthy

The Morning Jill Zilz, 36, of Crown Point, wakes up each weekday morning at a mind-blowing 3 a.m. to work out in her basement. (On the weekends she “sleeps in” until 5 or 6 a.m.) Because she has to leave for work by 6 a.m., and evenings are spent caring for her family, exercising at an early hour is her best option. While she admits that the early wakeup call is sometimes difficult (she sleeps in her workout clothes to make it easier), the benefits keep her motivated. “The best thing about working out in the morning is that it is my time,” Zilz says. “No one in the house is awake and I can get a workout in without any interruption… It wakes me up, gets me ready to handle anything that happens during the day, and makes me feel strong and confident.” While 3 a.m. may be extreme for most people, the experts say to do what Zilz did by evaluating her schedule and determining that a morning workout is the best fit for her time frame and energy level. If you typically have more energy in the morning, an early workout would be most beneficial for you… and will give you even more energy. Zilz says that she feels better after her 3 a.m. workouts than she does when waking later with no workout. “When I don’t get a workout in in the morning, I feel tired and like I haven’t really started my day.” Lee Baker, senior director of programs at the Valparaiso YMCA, advises early-rising fitness buffs to have an adequate warm-up (5 to 10 minutes) prior to exercising to “get your blood flowing and Jill Zilz, Crown Point prevent injuries.”

“When I don’t get a workout in in the morning, I feel tired and like I haven’t really started my day.”

PROVIDED

At Franciscan Omni Health & Fitness in Schererville, members, from left, Deanna Geertsma, Bev Ovanek, Mirjana Jasnic exercise in class.

Warming up is essential no matter what time of day, but even more so in the morning, after your body has been in a resting state, she says. Bogordos also recommends eating a light snack prior to exercising, as blood sugars are generally lower in the morning.

The Evening For many, the stress relief provided by an after-work workout is reason enough to keep them coming back. “What a great way to shake off the day and clear your head,” Bogordos says.

“If it was a long day and I am tired I might just do light weight sets and get in and get out.” Garry DeVries, Hammond

For others, like 33-year-old Garry DeVries of Hammond, it’s also about energy, which comes from food. “If I work out in the morning, I may only have one meal in me, and food equals energy. If I eat throughout the day and have a good amount of healthy carbs and protein, then I have more fuel when I go to the gym after work, and I get a lot more out of my workouts.” DeVries’ after-work workouts consist of a mixture of cardio and strength training, depending on how he’s feeling that day. “If it was a long day and I am tired I might just do light weight sets and get in and get out. If I am feeling pretty good and have a lot of energy I will mix it up a bit.” Bogordos points out that the afternoon or evening is an ideal time to get the whole family involved: go for a walk or bike ride, play basketball, or play at the park. While an evening workout may be easier for your schedule than a morning one, it too requires discipline. “Sometimes people have a tendency to skip their workouts if they wait until after work,” Bogordos says. “Also, for some individuals, exercising too close to bedtime can make it a challenge to get a good night’s sleep.” Again, no matter what time of day you work out, your body will be rewarded. So pick a time that works best for you, make it just as much a part of your daily routine as eating or brushing your teeth, and you’ll feel healthier and stronger as a result. — Julia Perla Huisman

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Licensed Clinical Social Worker Jake Messing from Behavioral Health Services at St. Catherine Hospital.

apnea, disordered breathing that causes multiple awakenings; various movement syndromes, unpleasant sensations that prompt night fidgeting; and narcolepsy, extreme sleepiness or falling asleep suddenly during the day.” Messing says the most common cause of sleep problems is high levels of stress. “For example, many people can experience difficulty sleeping the night before a job interview or a big test, but it is temporary and quickly goes away,” Messing says. “When there is chronic stress, for example financial problems or relationship issues, the sleep problems can become much more severe and long-lasting. Sleep deprivation can cause many mental disorders: depression, anxiety, and even mania. In real extreme cases, sleep deprivation can cause people to have

ON visual hallucinations. YV . Conversely, many psychiatric disorders also cause sleep problems, especially the mood disorders: depression, anxiety, mania, and bipolar disorder all have sleep problems as one of the main symptoms.” Messing said there are several medications, Dr. Larry including some newer Salberg is the ones, that can help, medical director but they are only and founder of the Neurological Institute designed to be used and Specialty for short periods of Centers in time as they can cause go back to bed Merrillville. physical dependence on when you feel sleepy the drug. again,” Dr. Mohideen “Relaxation, exercise, said. medication, keeping a sleep journal, He adds that medications to treat building a sleep schedule all can depression and anxiety must be be effective ways to cope with mild chosen carefully, as some promote sleep issues,” Messing says. “If it wakefulness while others cause becomes serious, always consult drowsiness. your physician.” “On the other hand, some of Dr. Mohideen says that the sleep medications such as treatment of co-existing psychiatric melatonin and Ramelteon can cause and sleep disorders requires a depression,” Dr. Mohideen says. thorough evaluation by experts Dr. Larry Salberg is the medical with knowledge in both sleep director and founder of the medicine and psychiatry. Lifestyle Neurological Institute and Specialty and behavior intervention such as Centers in Merrillville, clinic lifestyle changes, physical activity, associate professor of neurology at sleep hygiene, relaxation techniques the Indiana University School of and cognitive behavioral therapy Medicine and on the adjunct staff of can help. the Department of Neurology at the Dr. Mohideen recommends the Cleveland Clinic. following lifestyle behavior changes: “It can become a vicious avoid caffeine, alcohol, nicotine and cycle having a psychological or other stimulants; regular aerobic mental disorder and having a activity (avoid three hours before sleep disorder,” Dr. Salberg says. bedtime); and sleep hygiene by “Whereas if you don’t sleep well the establishing fixed bed and wake underlying medical psychological times, relaxing before going to bed, problem gets worse and if you don’t maintaining a comfortable sleeping treat the psychological medical environment, avoiding clock and problem your sleep gets worse. television watching in bed, using You need to treat both sides of the the bedroom for sleep and sex equation to have the best outcome.” only, avoiding daytime naps, and Dr. Salberg says a mild sleeping avoiding caffeine, alcohol and pill prescribed for a short period of nicotine six hours before sleep. time can help patients sleep better; “If you cannot fall asleep within the best solution is the use of 20 minutes in bed, get out of bed cognitive behavioral therapy. and do some restful activities and — Diane Poulton

TOS PHO IN RT may/june 2015 | GET HEALTHY | 13

the body shop

I Dr. Hussam Suradi, a cardiologist at St. Mary Medical Center in Hobart, recently closed a hole in the wall of the heart of 82-year-old George Goldie using an innovative technique that doesn’t require general anesthesia. PROVIDED

Cardiologist uses new imaging technique to mend

HEART DEFECTS

14 | GET HEALTHY | nwi.com/gethealthy

ntracardiac echocardiography, or ICE, is a special cardiac imaging device that assists physicians in closing defects on the walls between the chambers of the heart. Suradi recently used the device to perform the procedure on 82-year-old George Goldie, who had a patent foramen ovale, or PFO, a congenital condition where a hole between the two upper chambers of the heart does not close as it normally should after birth. The use of ICE in performing these types of heart procedures is emerging as a preferred treatment option in conjunction with, or in place of, other technologies such as transesophageal echocardiography or transthoracic echocardiography. Both echo tests offer valuable screening and diagnostic capabilities, but the expert use of the ICE offers additional treatment options for PFOs and other atrial defects. “Unlike the other technologies, ICE can be used with a local sedative, sparing the patient the discomfort and risks of general anesthesia,” says Suradi, who is on staff at St. Mary Medical Center and also an assistant professor at Rush University in Chicago. “ICE also produces higher, more defined image resolution of the affected area, giving physicians an advantage in performing these procedures.” As the only fellowship-trained structural cardiologist in Northwest Indiana, Suradi has extensive background and experience in atrial septal defect closure using the most advanced, less invasive techniques. He explains that the quality of the ICE images may be superior to other echo tests because the imaging device is placed within the cardiac chambers enabling higher-resolution, close-up visualization of structures. This is particularly useful in obtaining accurate evaluation of defects in the chamber walls, position and size of the defects, and assessment of the repairs.

“Unlike the other technologies, ICE can be used with a local sedative, sparing the patient the discomfort and risks of general anesthesia.” DR. HUSSAM SURADI

The PFO closure procedure was necessary for the patient because doctors would not allow him to undergo another much-needed bowel surgery until the hole was repaired. The PFO placed him at high risk for serious complications, such as stroke during the surgery. Most individuals with PFOs don’t show

symptoms or realize they have the defect, unless they develop complications such as experiencing a stroke without an identifiable cause. PFOs are usually only discovered, as in Goldie’s case, while undergoing tests for other conditions. “Fortunately for Mr. Goldie, the repair was done within 30 minutes in our cardiac catheterization laboratory, under local anesthesia,” Suradi says. “The use of ICE makes this procedure highly tolerable and less painful for patients. Mr. Goldie went home the next day.” “As with my patient requiring PFO repair, the ICE allows me to measure and analyze to ensure that the hole in the heart wall can hold a ‘patch,’” the doctor adds. “There has to be sufficient tissue around the edges of the defect to hold the closure implant in place. Once in position, heart tissue will grow over the implant, eventually becoming part of the heart wall.” — Times Staff

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Dr. Jay Platt has served Northwest Indiana for over 20 years with quality oral surgery care. Choosing an oral surgeon is an important decision. Our team is composed of experienced professionals who are dedicated to your care. Dr. Platt attends 100 or more hours of Continuing Education per year and provides many Continuing Education seminars to the surrounding dental community often lecturing himself. Dr. Platt has extensive training and expertise in placing dental implants, preserving and rebuilding the jaw, and treating conditions that affect a personâ&#x20AC;&#x2122;s face, teeth and mouth structures. Dr. Platt has placed thousands of dental implants over the past 24 years - placing his first one in 1989. We have a state-of-the-art Cone Beam CT Scanner in our office which provides 3D images enabling us to better plan for patient care and treatment. We offer a no-cost consultation and a complimentary CT scan if necessary for patients who are treated by Dr. Platt.

Do You Need to Go to an Implant Center?

since surgical procedures are involved, so that each patient receives You have undoubtedly seen and heard t.v. and radio ads promoting the optimal outcome. Some implant centers claim to be the leaders in implant centers which are springing up all over the country. Many of implant dentistry and to have more experience than other clinicians. It is them are advertising the convenience of having everything under one implied that because of the volume of implants placed and restored they roof: the surgeon, the prosthodontist, the dental lab and a CT scan. It is are more experienced. However, the volume of implants placed in some certainly convenient for the patients and the doctors providing treatment cases is for all of their centers. The truth is that some of the doctors to have everything in one location; however, convenience should not be in these centers are very experienced and some are not any more the primary consideration with implant treatment. The most important experienced than their colleagues in the area. Some implant centers factors should be the experience of the treating clinicians, especially have general dentists placing and restoring

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implants who do not have near the training or experience as specialists. It is important to remember that this “advertising” is intended to “sell” the benefits of those particular implant centers, and you should take this into consideration when evaluating your various options.

New Teeth in One Day??

We get many patients asking about the TV commercials and billboards that promise Teeth in A Day®. It is somewhat of a misleading statement. However, Dr. Platt, working with your dentist, can in some cases AFTER planning remove your teeth (if necessary), place implants and attach fixed teeth in one procedure. We are happy to see you to discuss and work with your dentist or refer you to one of our restorative colleagues.

No Need to Change Dentists!

Unlike some “one stop shop” dental implant centers that make you use their dentists; we work with you and your current dentist. We are very fortunate in that in Northwest Indiana and Northeastern Illinois, there are many outstanding restorative clinicians. Dr. Platt works with most of them on a regular basis. We would encourage you to seek treatment from your current dentist whom you have a long standing relationship with. If you do not currently have a dentist, we can refer you to one that we work with frequently.

Please feel free to contact our implant coordinator, Monette, if you have any questions about treatment or to schedule a no-cost consultation. 322 Indianapolis Blvd.,• Suite 100 (Behind Steak N’ Shake) • Schererville, IN Interest Free Patient Financing Available

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Motivation can be a great kick-starter for diet and exercise — but the wrong kind of motivation can stall even the best intentions.

here’s “right” and “wrong” motivation? Yes, say area health care professionals. “People are motivated for many reasons to start or restart healthy eating and exercise habits,” says Kelly Devine Rickert of Franciscan Healthcare-Munster. She explains a good motivator is one that comes from within and doesn’t depend on an external reward. Her examples: “Someone who’s motivated to lose weight because she is feeling sluggish and can’t keep up with her kids; she decides to make better food choices and to exercise. Or, someone whose health has become 18 | GET HEALTHY | nwi.com/gethealthy

compromised with a condition such as diabetes or high cholesterol — both impacted Kelly Devine by diet and Rickert of Franciscan Wellcare exercise.” Notso-great external motivation can include wanting to lose weight for an upcoming event or trip, says Kim Kramer, dietitian at Ingalls Wellness Center in Flossmoor, Ill. “If they don’t make their goal by that time, afterwards they may not follow through.” Following through has big implications for the future. “A lot

of people don’t realize that by changing the food they eat, they can change the Kim Kramer of outlook of Ingalls Wellness Center the rest of their lives,” says Kramer. “That should be a motivator to start now.” What causes people to lose that motivation? It can include lack of results, unrealistic goals not being met, and falling off the wagon for a weekend or a period of time and not restarting, says Devine Rickert. To revive that flagging motivation, “Set small,

Leslie Darrow, executive director at Hartsfield Village Continuing Care Community in Munster, offers the following diet and exercise tips that also benefit the brain. • Regular exercise: Three or more times a week for 30 to 40 minutes, with elevated heart rate. • The Mediterranean diet: Focuses on fruits, nuts, vegetables, beans, whole grains, fish, olive oil • The DASH diet (Dietary Approaches to Stop Leslie Darrow of High Blood Hartsfield Village Pressure): Focuses on very low sodium, fruits, vegetables, whole grain, lowfat dairy, nuts, lean meats, fish, poultry. • Restrict sodium to 2,300 mg (1 teaspoon) per day. • Get the recommended daily dose of Vitamin D, more often found deficient now because of less calcium in the diet and concerns about sunburns. • Eight-plus hours of uninterrupted sleep at night.

realistic goals and visualize the end goal. Set yourself up for success by grocery shopping and planning food and workouts for the week.” “Applaud every little bit you’re able to do,” suggests Kramer. “Constantly thinking, ‘I want to lose fifty pounds’ is so daunting. Think instead, ‘Oh, I lost five pounds,’ so every little bit is considered a success.” Get with other people who applaud you, too, says Laura Arent, health coach at Franciscan Laura Arent Wellcare of Franciscan Center. The Wellcare registered dietitian says weight loss can be a roller coaster of highs and lows, “so it’s good to have a strong support system.” “Connecting with others who have the same goals can be a wonderful thing” says Kramer, who adds that connecting with people who are motivated helps; so can joining a class or support group. Amy Pleasant at Franciscan Wellcare says many people lack a support system, yet “really want to talk to others who understand how difficult it can be to lose weight, and who congratulate them on their progress or lift them up when they stumble.” Sharing your weightloss and exercise journey can boost self-confidence — something many who need to lose weight often lack, says Pleasant. Another advantage: “They can also increase your level of accountability, since others will be expecting updates on your progress.” Arent offers a caveat: “Weight loss is a sensitive thing for most people, so just be sure the ’support’ is truly positive,” not competitive, bragging, nor insensitive. — Julie Dean Kessler

“Words are always the most powerful motivation,” says Andrea Newton, Wellness Coordinator at Community Hospital Fitness Pointe in Munster. “Being sympathetic to one’s attempt to make a change is powerful. Making any behavior change, whether it’s losing weight, stopping smoking, eating healthier, etc. is very difficult for most adults. Long-term behavior change is only possible when an individual is extremely motivated intrinsically. And while we’re all motivated by different things it therefore is very difficult for a health promotion practitioner to apply one incentive to everyone that’s expected to drive change. My advice for anyone trying to make a change is to start small, take it one day at a time. Set short-term goals so you don’t get overwhelmed and feel as though you’re being successful along the way. Most of us didn’t put on weight overnight so it’s not going to come off in a week or month or probably three months. Be patient, be kind to yourself and celebrate the small successes along the way.” Rickert says that the way to motivate ourselves and other depends on the person’s personality. “Some people love friendly competition and need some accountability whether it be to lose weight, go to the gym or average so many steps a week,” she says. For those who need an extra boost but lack confidence, Rickert suggests they wear a tracker but maybe not add friends and family to the social aspect of the apps. “Just start by wearing a pedometer and on average increase steps to a reasonable goal,” she says. “Setting small goals will boost confidence and then you can set a new, more challenging goal.”

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HOW FITNESS MONITORS HELP WITH HEALTH GOALS

ike pedometers on steroids, fitness monitors—those wrist band data collectors that keep busy recording our every step, calorie consumed (yikes!) or burned (never enough), stairs climbed and even our sleep patterns—seem to be everywhere. Plug them into your computer, they correlate the information and then, if you’ve reached a goal, a hearty congratulations pops up. The list of what’s available is close to endless—there’s Nike+ FuelBand, Garmin Vivofit, Fitbit, Jawbone Up! and the Misfit Shine, just to name a few, and we’re buying them at $50 to a $200 a pop (depending upon how many functions they provide), fueling a $2.1 billion dollar industry for gadgets that a few years ago barely existed. But what does all the pressure from networks and personal tech actually accomplish? “Many health researchers tout pedometers—and other related devices—as a motivator for exercise adherence; measuring walking activity, setting fitness goals and charting progress towards goals,” says Andrea Newton, wellness coordinator at Community Hospital Fitness Pointe in Munster. Kelly Devine Rickert, registered dietitian for the Franciscan

20 | GET HEALTHY | nwi.com/gethealthy

Alliance hospitals, president of Devine Nutrition, Inc., and media spokesperson for the Illinois Academy of Nutrition and Dietetics, takes that further, saying she loves activity trackers. “It’s a way to become more aware of my activity levels and help to track clients’ activity as well,” says Rickert, a board certified specialist in sports dietetics and ACE certified personal trainer. “Most people tend to overestimate how much they move and exercise and underestimate what they eat. Wearing a tracking device or tracking calories using an app helps one to become more aware of their own habits.” According to David Pogue, a personal technology columnist for Yahoo Tech, tech correspondent for CBS News Sunday Morning and columnist for Scientific American, activity trackers can help people get in shape. “Seeing how much exercise you get (or don’t get), day-by-day and week-by-week, can motivate you to start taking the stairs more or walking the dog an extra lap around the block,” he writes in Scientific American. “At the very least, it will make you more mindful of your present activity level, which is a huge first step to getting fit. Paired with a companion Web account, mobile

app, and maybe a few auxiliary devices, they give you better insight into the habits that make up your lifestyle, including sleep, calorie consumption, heart rate, blood pressure, and more. And many fitness trackers are waterproof for swimming.” Trackers are reinforcing good behaviors according to a study presented at the annual meeting of the American College of Sports Medicine. The study’s results showed that those wearing pedometers spent less time sitting, more time being active and lost more weight than those whose wrists went unadorned. And because most of us think we ate less and worked harder than we really did, fitness monitors shock us into the real world. According to John Raglin, Ph.D., professor of kinesiology at Indiana University, self-estimates on questionnaires show that people tend to overestimate how much activity they’re getting and underestimate how many calories they’re eating. Accessing more objective information helps us understand the changes we need to make. Statistically, says Newton, whether monitors

provide improvement in health outcomes is debatable in the world of fitness. “Research provides mixed results,” she says. “While most show no difference in health improvement overall, it does suggest that those who use health-related devices or apps have greater adherence, happiness scores and are more motivated to make change in the future.” Pogue warns that we’re almost certainly ascribing more precision to these devices than they deserve. “If you wear three brands of fitness band, you’ll rack up three different step counts by the end of each day,” he says. “But you know what? It doesn’t matter. These devices are succeeding not because of their scientific qualities but because of their motivational ones.” Newton agrees, “with the availability and entry of new apps growing daily, I don’t think they’re going away.” — Jane Ammeson

The downside of mega data “Anytime that you compare participant progress or outcomes against one another you run the risk of ostracizing or highlighting one’s weaknesses,” says Newton. “While some folks may find those comparisons motivational and ultimately encouraging to make behavior change, others may feel shamed or embarrassed to participate in the future for fear of rejection or humiliation. In our own wellness events we use teams to encourage and motivate employees, using the average of steps, weight loss, so that the focus is taken off of an individual and promotes teamwork.”

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SPECIAL FEATURE

Leslie Bercik, director of human resources for NiSource, uses a standing desk to avoid sitting all day during work. Her desk can be adjusted electrically up and down. JOHN J. WATKINS 22 | GET HEALTHY | nwi.com/gethealthy

get on

feet Sitting may be killing you

Leslie Bercik has been working a desk job for more than two decades, and her back pain only increased over time. So about a year ago she switched to a standing desk. Now she doesn’t know how she got by without it.

“I

would say about 85-90 percent of my day, I stand,” says Bercik, the director of human resources for NiSource in Merrillville. “It was nowhere near as difficult to get used to as I thought it would be. It’s amazingly easy.” Her desk, which cost $1,400, moves into the standing or sitting position with the push of a button. Often, when colleagues come into her office for a meeting, she’ll start adjusting it downward and they’ll stop her, saying they

want to stand too. Bercik isn’t alone. Desk jockeys across Northwest Indiana are increasingly looking for ways to be less sedentary, whether by taking breaks to walk around the building or sitting on balance balls that keep the core muscles engaged. The research on the dangers of a sedentary lifestyle is well established. Some experts have gone as far as to call sitting “the new smoking.” And that might not be a stretch. A meta-analysis of 47 independent studies published may/june 2015 | GET HEALTHY | 23

in the Annals of Internal Medicine in January looked at people who spent most of their days sitting, even if they exercised regularly. Their risks increased by 90 percent for developing diabetes, 18 percent for getting cardiovascular disease, 16 percent for dying prematurely and 13-16 percent for developing certain cancers, like those in the breast or colon, the report found. “We know now without a shadow of a doubt that being sedentary for long periods of time increases your risk of a heart attack, stroke, dying from cardiovascular disease and certain cancers,” says Dr. Jay Shah, a cardiologist at Porter Regional Hospital near Valparaiso. Shah cites another study that correlated the number of hours a day a person watches television with her risk of a premature death: one or two hours increases the risk by 4 percent, three or four hours raises it by 14 percent, five or six hours ups it by 31 percent, and more than seven hours boosts it by 61 percent. He explains that an easy formula to remember is you should be non-sedentary at least 10 percent of the time. He recommends exercising, or at least standing, while doing everyday tasks like preparing food or watching TV. He also agrees with most other fitness and medical experts that, if you work a desk job, you should get up and walk around for a few minutes 24 | GET HEALTHY | nwi.com/gethealthy

Above: Sandy Marciniec, a member relations staffer at Fitness Pointe, sits on an exercise ball at her desk and takes walking breaks throughout the work day to combat the ill-health effects of having an office job. Left: Fitness Pointe employees Sandy Marciniec, left, and Dawn Lofgren, center, take walking breaks during the work day to combat the ill-health effects of having an office job. JONATHAN MIANO

every half hour to hour. And it’s not just your physical health that’s at stake, but your cognitive performance as well. “Brain research shows that after 30 minutes, the blood pools because of gravity,” says Debi Pillarella, the exercise program manager at Community Hospital Fitness Pointe in Munster. “If you’re sedentary, you get tired. If you get up and circulate your blood flow, it can enhance your brain functioning.” She advises things like walking

meetings or using a treadmill desk. Otherwise, don’t be surprised if your weight creeps up on you. “Sitting burns about a calorie a minute. Physical activity can burn up to 10 calories a minute,” Pillarella says. “If you’re moving 100 calories less a day, in about a month you’re going to gain a pound. In five months, 5 pounds. In a year, it’s 10 to 12 pounds.” Sandy Marciniec and Dawn Lofgren, who work in member relations at Fitness Pointe, have gotten the message. They both take breaks during the day to walk around; Marciniec also recently started sitting on an exercise ball at her computer. “When I get done doing this and I go back to my desk I’m like, ‘OK, I can start up again,’” Marciniec

says while she and Lofgren walk the track at Fitness Pointe on a recent day. “It’s good for your mind.” Anita Addlesberger, an occupational therapist for Franciscan Alliance, notes that people who work sedentary jobs are at a higher risk for back pain than those who do physical labor. She recommends utilizing half your lunch break for eating and the rest for physical activity, moving your printer to the other side of the office so you’re forced to walk more, and wearing a pedometer (10,000 steps a day is a good target). She also said drinking lots of water will not only keep you hydrated but ensure you get up to go to the bathroom often. There are also things you can

Pat Farrington, secretary for the Center for Cardiovascular Medicine at Porter Regional Hospital, stays active even though she has a desk job by walking up and down the stairs for 15 minutes every morning before her shift and again during her lunch break at 1pm. JOHN LUKE

do while sitting at your desk. “You can do leg lifts where you straighten your knee and lift up and down. You can do ankle turns, shoulder shrugs, stretch your arms up over your head,” she says. “But you do really need to stand up throughout the day, even if it’s standing up and sitting down five to 10 times every 60 minutes. This will increase your heart rate and the blood flow to your legs. It’ll keep you more productive in the long run since you’ll feel reinvigorated.” While technology is a big reason for our increasingly sedentary lives, it can also help us break the habit. Cellphone alarms can remind you to get up and move every so often, and wearable devices like the Fitbit or Apple Watch can digitally monitor

your physical activity. “With technology, you can use it to stay sitting and doing absolutely nothing, or you can use it to cue yourself to get up and move,” Addlesberger says. Dying prematurely isn’t the only risk that comes from sitting at a desk all day. Dr. Srinivasu Kusuma, an orthopedic surgeon and spine specialist on staff at Ingalls Memorial Hospital in Harvey, says leaning forward at your computer is one of the worst things you can do to your back. “When you’re hunched forward, you tend to put a lot of stress on the intervertebral disc,” which acts as a shock absorber for the spine, he says. “Sitting with the proper posture or even slouching a little relieves pressure on those discs.”

“Intervertebral discs don’t have a blood or nerve supply, so you have to move to nourish them,” he adds. “When you’re sitting down, they don’t get any nutrients.” Kusuma prescribes stretching your back muscles regularly, keeping your computer screen at eye level and using a comfortable chair that allows you to lean backward. Pat Farrington, the cardiovascular secretary at Porter Regional Hospital near Valparaiso, gets all her recommended 150 minutes of weekly exercise done at the workplace. When she started the job a decade and a half ago, she went from being a very active person to one who spent much of her time on her butt. So she now

Sitting burns about a calorie a minute. Physical activity can burn up to 10 calories a minute. If you’re moving 100 calories less a day, in about a month you’re going to gain a pound. In five months, 5 pounds. In a year, it’s 10 to 12 pounds. Debi Pillarella, the exercise program manager at Community Hospital Fitness Pointe

arrives 15 minutes early every day so she can walk up and down a flight of stairs at the hospital; she repeats the process during her lunch break. After adding the new routine to her schedule, she dropped a dress size — without even changing her diet. “I’m 68, and I can still run rings around younger people,” she says. “I’m very healthy. My blood pressure’s normal; my blood work’s normal. My brain feels renewed.” — Giles Bruce may/june 2015 | GET HEALTHY | 25

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We give the very best to our patients and it makes all the difference. That difference means more of our patients survive cardiac surgery, a heart blockage will be discovered before it causes harm and a new hip will erase pain and put new life into every step. Giving our best is what distinguishes the hospitals of the Community Healthcare System. From stroke to cardiac care, to orthopedics and gastrointestional procedures, our hospitals rank among America’s 100 Best by Healthgrades®. That means better outcomes, fewer complications and a better healthcare experience for our patients.

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