S U N D AY, M A R C H 2 3 , 2 014
G2 • The Sentinel
Your Health
Sunday, March 23, 2014
We make boo-boos better! WALK-IN CARE Shippensburg Medical Campus 46 Walnut Bottom Road | Shippensburg (717) 532-4148 | SummitHealth.org/WalkIn
Sunday, March 23, 2014
Your Health
The Sentinel • G3
Wash your hands, stave of f sickness Quick, when’s the last time you washed your hands? Right before you picked up this section? Thirty minutes ago? Two hours ago? Gulp, six hours ago? Maintaining clean hands is one of the most important deterrents to sickness and the spreading of harmful germs. Many diseases and conditions are attributed to people not washing their hands with running water and soap for the proper amount of time. The Centers for Disease Control and Prevention recommends a very specific method for washing hands, one that is backed by data from numerous studies and research projects. More on that below, but first check out some of the CDC’s most striking numbers related to hand-washing.
About 2.2 million children under the age of five die each year from diarrheal diseases and pneumonia. Hand-washing with soap could protect about one out of three young children who get sick with diarrhea and about one out of six young children with infections like pneumonia. Proper hand-washing could reduce respiratory illnesses, like colds, in the general population by about 21 percent. It could also lead to a 58percent reduction in the number of diarrheal illnesses Wet in people with weakened Use clean, running water immune systems. to wet your hands. The CDC temperature of the waHow to wash your says ter does not appear to affect hands microbe removal.
hands together for at least 20 seconds – a time equivalent of humming the “Happy Birthday” song twice from beginning to end.
Rinse Soap and friction help lift the dirt, grime and germs from your hands, but rinsing sends them down the drain. Always use clean, running water to rinse, as using standing water that has been contaminated through previous use can re-contaminate the hands.
Lather Create friction by lathering and scrubbing your hands together. And don’t forget those fingernails. The highest concentration
of microbes is generally present there, according to the CDC.
Scrub Rub and scrub those
Dry The CDC says germs can be transferred more easily to and from wet hands, so drying your hands immediately after washing is crucial.
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Your Health
G4 • The Sentinel
Sunday, March 23, 2014
Reconnect with nature and turn off the technology Sometimes it’s best to slow life down a bit. And with the powerful impact of technology on our daily lives, that can mean turning off and tuning out from our devices. A one-day – or even one-hour – purge from our smartphones, tablets, laptops and flat-screens can help restore our connection with the people and places around us. And that can have lasting positive effects on our health, according to multiple studies, including one by the National Sleep Foundation that found too much technology may interfere with healthy sleeping patterns.
Set Some Limits Track how many times you check your email, Facebook account or Twitter feed each day. Also track how many times you have a meaning-
ful conversation with your spouse, family member or friend. Write down the total numbers, compare them and prepare to be amazed. Is the technology-related number double the meaningful conversation one? Triple? It may be time to set limits on your technology use. You can choose to check email only after a certain time in the morning or only after a certain time at night. Set your smartphone’s do-not-disturb setting and handle all of your emails and messages at one time.
Reconnect with Nature Getting reconnected with Mother Nature can be a great way of unplugging from your technology-filled life. Leave the tablet and laptop at home and head out on a camping trip. Or spend the afternoon
hiking – without your favorite device attached to your fingertips. It is still a good idea to bring your phone along on camping or hiking trips in case of emergencies, but leave them in your backpack and reclaim your relationship with nature, friends and family members.
Social Networking Stress A study by Utah Valley University found that too much time spent on social networks such as Facebook and Twitter can cause user envy and stress. People may see their friends or family members posting mainly positive messages and updates, and become jealous of their lives. This can be a potentially damaging reaction, especially for people who may be dealing with negative life issues, according to the study.
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Your Health
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The Sentinel • G5
Your Health
G6 • The Sentinel
Sunday, March 23, 2014
Training for a 5k
beauty weness where
By now you’ve likely seen a 5K race pop up in your neck of the woods. Often created as a fundraiser, 5Ks are a great way to support a local cause while getting into shape at the same time. The distance of a 5K – 3.1 miles (5 kilometers) – is challenging but manageable for new runners, and can also generally be walked in under an hour. The courses are also usually set to a backdrop of beautiful scenery like cityscapes or wooded areas so you can enjoy your workout while taking in some stunning sights.
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Training schedule
How you train for a 5K is dependent upon your running expertise. Do you already run regularly? Can you comfortably run one mile? Two? Let your answers to these questions guide your training regimen. For beginners, training should start a couple of months in advance. Start by mixing in running and walking for 30-minute intervals every day. Once you build your endurance to handle one mile, add a second mile to your routine and so on. See Training, G8
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Sunday, March 23, 2014
Your Health
The Sentinel • G7
MARCH IS COLORECTAL CANCER AWARENESS MONTH Are you over 50? Have you been screened? Colorectal Cancer Awareness Month
is a time to encourage everyone over the age of 50 to get screened for colorectal cancer. Colorectal cancer is the second leading cause of cancer related death for both men and women.
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Your Health
G8 • The Sentinel
Sunday, March 23, 2014
Know the signs; teen mental health The teenage years can be a tough transition – for both parents and children. Physical, mental and emotional changes come on quickly during the teenage years. Throw in the pressures from friends to fit in, from teachers to perform and from parents to live up to their expectations, and being a teen is no easy task. Parents play a vital role in ensuring smooth transi-
tions, both entering, during signs that may signal that and exiting the teenage years. your child is having an issue: • Agitated behavior. And according the American • Rapid weight loss or gain. Academy of Family Physi• Drop in school grades. cians (AAFP), communi• Lack of motivation or cation is the greatest tool empathy. that parents have at their • Fatigue or loss of energy. disposal. • Low self-esteem. Warning signs •Trouble falling and stayTeens are at risk for a mul- ing asleep/ titude of self-destructive behaviors, according to the See Mental health, G10 AAFP, and there are certain
Training Continued from G6 The goal is to make 3.1 miles a consistently attainable goal without the threat of injury or overexertion.
Track your workouts There are a few tactics you
can use to stay motivated and track your progress during your runs. Put together a playlist of your favorite songs on your phone or mp3 player. You can use certain songs as a reference point to let you know when you’ve hit those first
and second mile marks. Using a GPS-powered run tracker on your smart phone is also a great way to monitor your time, distance and calories burned. Many free apps are available for this purpose.
During the run As with any competitive sporting event, you will likely be dealing with a bit of adrenaline as you wait for the 5K start gun to fire. Remember your training. You are simply translat-
ing all of your hard work onto the 5K course. If you listen to a certain playlist during your training, don’t change it up for the big race. If you stick to a specific stretching routine before you run, do it the
same way on race day. And don’t forget to take a minute during your 5K run to slow down and realize all of the good you are doing both for your body and the charitable cause you are helping.
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Your Health
Sunday, March 23, 2014
The Sentinel • G9
New moms’ guide to going back to work Brandpoint
Getting new clothes that actually fit will do wonders for your self-esteem. Just be sure to check your shoulders before you leave the house, as spit up can be more prominent on a black business suit than a ratty old T-shirt.
Going back to work for new moms can be challenging. Learning to balance work and family while facing many new stressors can be overwhelming. Jill Smokler, author of the New York Times bestselling book “Confessions of a Scary Mommy” and “Motherhood Comes Naturally (and Other Vicious Lies),” shares tips and tricks on how new moms can acclimate back into to the working world.
Give yourself a break
Whether you’re missing your baby, not missing your baby or missing one of your baby’s milestones, allow yourself to have an outburst every now and then. Just remember to pick yourself up and get back to work. Feeling guilty is a useless emotion that isn’t going to help you focus on your job or get you home sooner to cuddle that baby of yours. Best of luck, fellow mom. You can do it.
Plan ahead After working a full day and driving to daycare to pick up your baby, the last thing you’re going to feel like doing is cooking dinner. My advice is to embrace the wonder of the crockpot by letting the machine fill your home with the scent of a freshly cooked meal while you’re miles away at work. Another time-saving tip is to lay out all your clothes for the week on Sunday to avoid that moment of tearing apart your closet when you should already be in the car. Also, always charge your cellphone overnight. Another important plan to have in place is your new baby’s feeding plan. According to a survey conducted online by Harris Interactive on behalf of Perrigo Nutritionals, 42 percent of moms returning to work are stressed about how they will feed their baby. Some moms find that substituting or supplementing breast milk with infant formula can make the transition into a working mom much easier. If you decide to choose that route, be smart about it. In the case of baby formula, skimping on price
does not mean skimping on quality. The FDA strictly regulates infant formula to keep babies safe. Moms can rest assured knowing that store brand formulas, like Walmart’s Parent’s Choice Infant Formula, have to meet strict FDA guidelines and regulations. Additionally, when switching to store brand formulas, families can save up to $600 a year, according to Perrigo Nutritionals.
Reacquaint yourself with adult conversation before you head back to work
Celebrate the benefits
Go shopping
No, not the dental and vision plans, silly - the benefits you’ve been missing the last few months: Having a conversation that doesn’t revolve around the consistency or color of poop, being able to go to an actual restaurant over your lunch break, writing TGIF as your Facebook status update and appreciating that you know what day it is.
After months alone with a newborn, it’s natural to forget how to interact with adults on a daily basis. Practice conversing with adults other than your spouse a few weeks prior to your return to work. Keep in mind not everyone can read your mind or understand that irrational screaming simply means you’re craving a hug. Chances are you won’t be fitting perfectly into your pre-pregnancy wardrobe by the time you head back to work, leaving you with two choices: 1. Rock the maternity outfits your co-workers saw you in all those months ago or 2. Wear your mom uniform of stained, black yoga pants and an oversized shirt to the office. However, there is a third choice and that is to go shopping.
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Your Health
G10 • The Sentinel
Sunday, March 23, 2014
Survey says: Millennials are ‘most stressed’ More than 50 percent of all millennials say their stress disrupts their sleep routine, according to a recent Stress in America survey from the American Psychological Association (APA). Americans ages 18 to 33 reported an average stress level of 5.4 on a scale from 1 to 10, compared to the national average of 4.9. Fiftytwo percent of the millennial survey-takers said stress has made it hard for them to sleep at night in the past month. The research project surveyed more than 2,000 adults across the United States. Read on for more results from the innovative survey.
What’s causing the stress? Work and money seem to be the leading stressors
among the millennial generation. The APA identified student debt and a challenging job market as harbingers for increased stress. The study found that 39 percent of millennials said their stress levels increased in the past year, and it also stated that young Americans are more likely to experience stress-related anger issues than older people.
Support for stress? Few of the survey-takers believed that their healthcare providers are truly in their corners when it comes to offering adequate support for stress management. Only 23 percent identified their health care provider as helping them a “lot or a great deal” in their desire to make healthy lifestyle and behavior changes. A mere 17
percent said the same about their health care providers’ support for stress management, according to a press release from the APA.
Dealing with stress Survey-takers across generations favored activities other than drinking alcohol or smoking as stress relievers. Instead, they turned to exercise, listening to music, reading or spending time with family and friends. And in related positive news, another recent survey found millennials to be enthusiastic about their futures. In a poll from Gallup, four out of five Americans ages 18 to 29 who were surveyed believed their standard of living is getting better, far more than any other age group.
Mental health Continued from G8
Communication is best
your teen is going through and simply listen, stay positive and help your child feel good about him or herself. The AAFP reminds parents that teens are reactionary by nature and decide how they feel about themselves in large part by how their parents react to them.
Take any of the aforementioned warning signs seriously. Ignoring them can only accelerate a negative behavior, and it is easier to deal with problems before they spiral out of control. Talking through a potential Help issue can help you and your teen discover what may be The AAFP urges you to sparking his or her decisions. reach out to your family Be understanding of what doctor if you are concerned
about any potential warning signs from your teen. There are also numerous national hotlines for information, reference and advice, including: • American Academy of Child and Adolescent Psychiatry (202-966-7300). • National Institute on Drug Abuse (888-NIHNIDA). • National Institute of Mental Health (800-4214211).
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Your Health
Sunday, March 23, 2014
Don’t cheat your feet Most Americans log 75,000 miles on their feet by the time they reach age 50, according to the American Podiatric Medical Association (APMA). And much like you would maintain the tires of a car with that many miles, it is crucial to keep up on the general health of your feet. Regular foot care can lead to prevention, detection, intervention and treatment of foot and ankle problems, which can be downright debilitating to everyday life.
General Injuries & Conditions Each foot has 33 joints that can be affected with arthritis, says the APMA. Fluid buildup in the joints couples with inflammation and swelling of the cartilage and lining of the joints to cause arthritis. Other common foot issues include sprains, strains and fractures. A sprain is a soft tissue injury, while a fracture is an actual break in the bone. People who are on their feet for extended periods of time for work or athletics may be more susceptible to both gradual conditions and sudden injuries that may require rest, surgery or both.
Shoe Inserts Shoe inserts, both pre-packaged and custom-fit, can be very helpful additions to your foot-care strategy. They cushion your feet, provide lasting comfort and support your arches. The most common types of inserts are heel liners, arch supports, insoles or foot cushions. While helpful in mitigating less serious foot aches and pains, the APMA does not recommend inserts for correcting biomechanical or long-standing foot issues.
Foot Health Tips Foot care should be a part of your everyday routine. Half of all Americans report experiencing foot pain at some point in their lives, according to an APMA study. The organization recommends a bevy of foot-care tactics in an effort to reduce this substantial number. • Moisturize feet daily to help avoid dry, cracked and irritated skin. • Stretch and exercise your feet and toes to avoid muscle cramps. • Raise your legs often to reduce swelling cause by sitting too long in one position. • Wear the right kind of shoes for optimum comfort, support and padding.
The Sentinel • G11
Animal bites An animal bite can be both painful and dangerous, depending upon the situation. If you or someone you’re with is bitten by an animal, it is crucial to assess the situation within the first few minutes to determine if medical treatment is necessary. If out in nature, this can obviously be a more difficult task. Bites from snakes or bats, for example can be more alarming than a bite from a domestic animal. Every situation is unique, so always have a firstaid kit handy, and use your common sense to guide your decisions on seeking medical assistance. Common Bites Domestic pets cause most animal bites to humans, with dogs more likely to bite than cats, according to the Mayo Clinic. Cat bites, however, are more likely to cause infection because they are usually puncture wounds and can’t be thoroughly cleaned, the Mayo Clinic states. The issue with bites from non-immunized domestic animals, rabbits, squirrels and other rodents is rabies. An immediate trip to the doctor is crucial in these situations.
What To Do • Minor wounds: Wash the wound as
thoroughly as possible with soap and water. Also apply an antibiotic cream and a clean bandage to protect the wound from infection. • Deep wounds: Stop the bleeding by applying pressure with a clean, dry cloth. Depending upon your location and severity of the wound, you should either be driven to your local health care professional or call 9-1-1 for emergency situations. • For infection: Swelling, redness, increased pain and oozing – these are all signs of infection and should be checked by your doctor immediately.
Tetanus Shots The Centers for Disease Control and Prevention recommends getting a tetanus shot every 10 years. In the case of a deep or dirty bite wound, your doctor may suggest a booster, especially if your last tetanus shot was more than five years ago. The CDC also recommends that children or adults exposed to bats, or who are sleeping and discover bats present, seek medical advice. Even if you don’t think you’ve been bitten, it is important to be checked out because bat bite marks can be very difficult to spot.
Healthy Gums • Healthy Heart
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G12 • The Sentinel
Your Health
Sunday, March 23, 2014
Nationally Recognized Breast Care Belvedere Medical Center 850 Walnut Bottom Road Suite 103, Carlisle Fredricksen Outpatient Center 2025 Technology Parkway Suite 201 201, Mechanicsburg Community Campus Medical Sciences Pavilion 4300 Londonderry Road Suite 202, Harrisburg
At PinnacleHealth, the caring providers and staff of our nationally accredited breast care center know the fear and concerns you have when you need a breast surgeon. They know the latest guidelines, the most advanced techniques, the genetics of risk assessment, and they know how to treat both cancerous and non-cancerous breast conditions. Most importantly, they know how to listen. From your first appointment through your diagnosis, treatment and follow-up, our board-certified breast surgeons are dedicated to your comfort and health and will listen to you and support you every step of the way. For more information, visit pinnaclehealth.org/phbcc or call (717) 545-5000.
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