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The Health and Wellness Magazine of Florida Hospital

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Tampa Bay

HOW TO MAKE MORE ‘ME’ TIME COPING WITH ARTHRITIS 6 TIPS FOR MINDFUL EATING

LIVE HEALTHIER IN 2017


From barely walking to running a 5k.

A broken hip won’t break me.

Almost there, almost there.

Health care is about the human spirit. Which is why Florida Hospital goes beyond symptoms and treatments, helping people live healthier, happier lives. And why a little determination can turn pain into victory with a special meaning. This is more than quality, expertise and compassion.

Discover the difference at InspiredTampaBay.com FHWFR-10213


n’t judge each day by the harvest y u reap but by the seeds that y u plant.”

— ROBERT LOUIS STEVENSON

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IN THIS ISSUE WINTER 2016

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FROM THE HEART Knowing the signs of a heart attack can save your life.

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NEW YEAR, NEW YOU

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DID YOU KNOW?

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THE GLORIOUS GRAPEFRUIT Tart and tangy in flavor, this citrus fruit has health benefits that are pretty sweet.

Live healthier in 2017.

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MAKING TIME FOR YOU Why ‘me’ time is important.

RAISE ACTIVE KIDS Helping your family be fit doesn’t have to cost a lot, but the payoff is huge.

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LUNG LESSONS

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MINDFUL EATING

HOW TO GUARD AGAINST FALLS Accidents can be prevented by taking precautions.

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Information for the family on pneumonia and how to avoid it.

Slow down and allow all five senses to savor your food. The Health and Wellness

Magazine of Florida Hospital

WIN TE R 2 016

Tampa Bay

HOW TO MAKE MORE ‘ME’ TIME

COPING WITH ARTHRITIS

COPING WITH ARTHRITIS 6 TIPS FOR MINDFUL EATING

Knowledge can make a world of difference.

LIVE HEALTHIER IN 2017

ON THE COVER: Wayne and Jane Mooney at Lake Jovita Golf & Country Club in Dade City. PHOTO BY DANIEL W. BAKER.

FLORIDA HOSPITAL (844) 804-9378 | WINTER 2016

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A quick introduction to vascular health.

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A STORY FROM THE

WINTER 2016 | INSPIREDTAMPABAY.COM

HEART

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HOW KNOWING THE WARNING SIGNS OF A HEART ATTACK CAN SAVE YOUR LIFE.


Patient Tim Alexander shares a moment with Cardiology Coordinator Sean McLean.

“Within minutes the fantastic people at Florida Hospital North Pinellas brought me back to life.” able to live out what I hope to be a long life,” says Tim. “It’s eerie to know that at one point in time I died, and within minutes the fantastic people at Florida Hospital North Pinellas brought me back to life. Thank you, thank you, thank you to the staff at FHNP.” Tim’s experience and gratitude made a special impact on the cardiac team, especially Sean McLean. Sean recalls, “That night, we brought his family warm blankets, coffee and everything we could to keep them comfortable. The nicest part of that experience was the next morning when Tim gave me a hug and said, ‘Thank you for letting me have one more Christmas with my family.’ It is special moments like this that remind me of my calling here, working at Florida Hospital. It makes me feel proud, privileged, and excited.” This past Valentine’s Day, Tim was reunited with Sean to be recognized in Tampa Bay Lightning’s “Celebrate Life” series, which highlights special members of the community who were positively impacted by the care received at Florida Hospital. Tim is now enjoying life back on the golf course.

GET HEART SMART Know the signs of a heart attack and get help right away by calling 9-1-1 if you are experiencing: • Chest pain in the center or left side of the chest that lasts for more than a few minutes, or that goes away and comes back. • Discomfort in other areas of the upper body. Symptoms can include pain in one or both arms, the back, neck, jaw or stomach. • Shortness of breath with or without chest discomfort. • Other symptoms may include breaking out in a cold sweat, nausea or light-headedness.

FEBRUARY IS NATIONAL HEART MONTH. FLORIDA HOSPITAL OFFERS FREE SEMINARS AND EVENTS DESIGNED TO IMPROVE YOUR HEART HEALTH. FOR MORE INFORMATION VISIT FLORIDAHEARTEXPERTS.ORG.

FLORIDA HOSPITAL (844) 804-9378 | WINTER 2016

W H E N I T C O M E S T O matters of the heart, recognizing the warning signs of a heart attack could save your life. That’s what Tim Alexander will tell you, and he should know. On July 3, 2014, Tim was driving home when he suddenly experienced chest pains and broke out in a cold sweat. Being married to a nurse, he recognized that these were the signs of a heart attack. He called 911, and first responders quickly rushed him to Florida Hospital North Pinellas. The cardiac team, including Cardiology Coordinator Sean McLean, quickly determined that his arteries were completely blocked. Then, without warning, Tim went into cardiac arrest and coded on the table. The cardiac care team performed cardiopulmonary resuscitation (CPR) and applied a defibrillator, a machine used to deliver an electric shock to the heart, three times. Thankfully, Tim was revived. Dr. Jose Roca and the cardiac team then inserted a stent to open up his arteries, saving his life. “This experience could have ended up fatal, but Dr. Roca and the staff in the ER and Cath Lab were so proficient in their trade that I am now

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NEW YEAR, NEW YOU

A THREE-STEP APPROACH CAN HELP YOU LIVE HEALTHIER IN 2017 IF YOU’RE LIKE MANY OF US, you’ve had many New Year’s self-improvement resolutions melt by Valentine’s Day. But it doesn’t have to be that way. Instead of incorporating sweeping change, it’s a good idea to use the New Year to embrace a healthy lifestyle. A realistic, step-by-step approach can improve your odds of success. Read on to learn how three simple steps can improve your life for the better.

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Make every day a three-meal day.

If you’ve been skipping breakfast, start by adding that meal to your day. It may sound counter productive to try to trim down by adding a meal, but in this case eating more can actually help you eat less. When you eat more often, you tend to have better control over the types and amounts of food you eat.

Eat more fruits and vegetables and limit sugary drinks.

Eat five servings of fruits and vegetables a day. For lunch and dinner, half your plate should be covered with fruits or veggies, one-quarter should be lean protein and one-quarter starch. Most people devote half their plate to starches like breads and pasta, which are converted to sugar, and should make up much less of your daily caloric intake. Drink water between meals instead of drinks that contain a lot of sugar. Add fresh lemon, orange, cucumber or mint to enhance flavor.

Have you had success with your new fruitand-veggie-rich regimen and your substitution of water for sugary drinks? Good for you! Now you’re ready to amp up the exercise. Start by setting a goal that’s easy to achieve. Simply walk for 10 to 15 minutes three days a week, or take the stairs instead of the elevator whenever possible. Pick a small goal that you can reach and feel good about. Now that you have a solid foundation in place, you can work yourself up to going to a gym.

FLORIDA HOSPITAL WESLEY CHAPEL AND FLORIDA HOSPITAL ZEPHYRHILLS HAVE ON-SITE WELLNESS CLASSES WITH A VARIETY OF FITNESS, NUTRITION, AND WEIGHT-LOSS PROGRAMS. FOR MORE INFORMATION, CALL (844) 804-9378.

FLORIDA HOSPITAL (844) 804-9378 | WINTER 2016

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Increase physical activity, gradually.

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MAKING TIME

FOR YOU WHY ‘ME’ TIME IS IMPORTANT TO YOUR WELL-BEING.


Many of us spend our time taking care of others—children, spouses, elderly parents and neighbors. At work, our days are busy trying to please our customers and our bosses. We put our own needs last, and our health can suffer as a result.

Why make time for yourself?

How to make time for yourself.

How often should you make time?

Taking time for yourself—to rest and recharge—is a way to take responsibility for your health and well-being. If you don’t take time for yourself, you won’t have the energy or the patience for the people in your life who depend on you. Making time for yourself may seem selfish, but it’s really not. When you take care of yourself you will find that at you have more to give to others. thers.

• See if someone can watch your children or elderly parents for a few minutes during the day. • Do you eat lunch at your desk at work? Step away and take a break. • If your day is packed with activities and duties, try getting up a little earlier in the morning, before others start demanding your time and attention.

As often as you need to. You don’t have to come up with hours of alone time. Just start off small and see what happens. Take time to unwind each day—even if it’s only for a few minutes. Be on the lookout for stolen moments—empty spaces during the day that you can take some tim time to relax, reset and recharge.

These activities are good for your mind, body, and spirit.

• MEDITATION As little as 15 minutes a day can help you better handle stress. It can also help you sleep better at night. • READ FOR PLEASURE Fiction, devotional reading, or articles on a subject that interests you. • GO FOR A WALK It is good exercise, and it clears the mind. • SPEND TIME IN NATURE Spending time outside makes you healthier and happier. • NAP Studies show that a short nap, up to 20 minutes, won’t interfere with getting a good night’s sleep. • VISIT A FRIEND Knowing that you have the love and support of others contributes to a healthy outlook. • MAKE AN ANNUAL RETREAT Get away to a quiet place for a few days of rest and relaxation.

FLORIDA HOSPITAL (844) 804-9378 | WINTER 2016

HIGHQUALITY TIME FOR YOURSELF

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HOW TO GUARD AGAINST FALLS FALLS CAN BE PREVENTED BY TAKING PRECAUTIONS. E A C H Y E A R , one in every three adults ages 65 or older experiences a fall—and falling isn’t like it was when you were young. In this age group, falls are the number one cause of injury, hospital visits due to trauma, and death from an injury. And the risk of falling increases with each decade of life. Research shows that many falls can be prevented by taking these precautions:

WINTER 2016 | INSPIREDTAMPABAY.COM

T Talk to your doctor. Tell your d doctor if you have fallen or if you feel unsteady. Ask your doctor or healthcare provider to evaluate your risk for falling and talk with them about specific things you can do.

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G exercise. Do Get exercises that e make your legs stronger and improve your balance. Tai chi is a good example of this kind of exercise, making falls much less likely. Have meds reviewed. Some medicines—or combinations of

m medications— can have side c effects such as dizziness or drowsiness. Having a doctor or pharmacist review all medications can help reduce the chance of risky side effects and drug interactions. G those Get eyes checked. e Poor vision can make it harder to get around safely. It’s important to have your eyes checked every year and wear glasses or contact lenses with the right prescription strength to ensure you are seeing clearly. Eliminate home E hazards. About h half of all falls happen at home. Though no home T can be completely “fall-proof,” some conditions known to increase your risk can easily be avoided. See the checklist at right.

USE THIS CHECKLIST TO

‘FALL-PROOF’ YOUR HOME

• Remove things that can cause tripping (such as papers, books, clothes and shoes) from stairs, floors and hallways where you walk. • Install handrails and lights on all staircases. • Remove small throw rugs or use double-sided tape to keep rugs from slipping. • Keep items that are used often in cabinets that can be easily reached without a step stool. • Put grab bars inside and next to the tub or shower and next to the toilet. • Use non-slip mats in the bathtub and on shower floors. • Improve the lighting in the home. As we get older, we need brighter lights to see well. • Wear shoes both inside and outside the house. Avoid going barefoot or wearing slippers.


RAISE ACTIVE KIDS HELPING YOUR FAMILY BE FIT DOESN’T HAVE TO COST A LOT.

• Check the local YMCA or recreation program for low-cost classes. • Allow children to walk to and from school, if possible. • Put your child in charge of walking the dog. • Crank up the music and sing and dance as you clean together. • Encourage biking or walking with friends as opposed to texting. • Check on-demand cable listings, YouTube or visit a local library for free fitness classes and videos to watch and follow along. • Encourage an exercise journal. (A simple fitness and nutrition log is available at presidentialyouthfitnessprogram.org as part of the Parental Resource Guide.)

FLORIDA HOSPITAL (844) 804-9378 | WINTER 2016

T O D A Y ’ S C H I L D R E N are heavier and less fit. According to the Centers for Disease Control and Prevention, roughly 17 percent of children and adolescents aged 2 to 19 are obese, a figure that has almost tripled since 1980. What’s more concerning, only one in three children achieve the minimum amount of physical activity (60 minutes) needed each day. Lack of healthy eating also hinders their growth and ability to maintain a healthy weight, according to the President’s Council on Fitness, Sports & Nutrition. The good news is that bad trends can be countered by parental effort. This means doing fun activities like biking, playing catch and being active toghether when you take them to the playground. In addition, here are other options for busy parents: • Find an exercise or sport your child enjoys.

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COPING WITH ARTHRITIS Arthritis includes more than 100 conditions affecting joints, the tissues that surround joints, and other connective tissue. Common symptoms include pain, aching, and stiffness in and around joints.

Be Active Research shows physical activity decreases pain, improves function and delays disability. People with arthritis should strive for at least 150 minutes of moderate activity each week. Do activities that put the least amount of your body weight on your joints.

Learn Arthritis Management Strategies Self-management education strategies provide the skills and confidence to live well with arthritis on a day-to-day basis. Arthritis.org has tips to manage pain, minimize joint damage, and improve or maintain function and quality of life.

Watch Your Weight

Protect Your Joints

See Your Doctor

Maintaining a healthy weight can limit disease progression and activity constraints. For every pound lost, there is a 4-pound reduction in the load exerted on the knee. Extra body weight puts stress on your hips, knees and feet.

Although injuries aren’t always avoidable, it pays to protect your joints. Protect your joints using proper equipment like kneepads, elbow pads, and wrist guards. When trying new physical activities, take it slow.

Early diagnosis and professionally guided management is critical to maintaining a good quality of life. Don’t be tempted to work through your arthritis pain. You might make the pain worse.

30% Two-thirds of people with arthritis are younger than age 65.

One in five US adults has arthritis.

Arthritis is more common among women than men.

Over 30% of obese Americans have arthritis.

FLORIDA HOSPITAL (844) 804-9378 | WINTER 2016

DID YOU KNOW?

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DID YOU KNOW? A QUICK INTRODUCTION TO VASCULAR HEALTH.

THE HUMAN BODY’S vascular system is essential for everyday function—but not a lot of people know much about this critical series of tubes.

What Is It? “Vascular” comes from a Latin word meaning “hollow container,” and it’s a good description. Your vascular system is made up of miles and miles of tubing. Some of these tubes (like veins and arteries) carry blood to and from the heart, and others (like lymph vessels) remove damaged cells from your body, protecting against infections and cancer.

The Risks Everyone is at risk for vascular disease. As you age, you are more likely to have vascular disease if you have a family history. And vascular disease can affect the entire body and often without warning. Symptoms of the disease may not appear until it is life threatening. Problems in the vascular system include stroke, peripheral artery disease, abdominal aortic aneurysm, blood clots and varicose veins, among others.

WINTER 2016 | INSPIREDTAMPABAY.COM

Healthful Hints

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There are a few simple steps you can take to keep all of those precious tubes in tip-top shape. • Quit smoking • Eat healthy and keep your blood sugar down • Exercise and keep an eye on your blood pressure • Maintain or attain a healthy weight • Visit your doctor regularly

If all the vessels in your body were laid end to end, they would extend about...

60,000 miles

That’s more than

2 TIMES the distance around the Earth!


The Glorious GRAPEFRUIT

TART AND TANGY IN FLAVOR, THIS CITRUS FRUIT HAS HEALTH BENEFITS THAT ARE PRETTY SWEET. NAMED FOR THEIR TENDENCY to grow in clusters like grapes, these juicy gems were first discovered in the West Indies in the early 1700s. A member of the citrus family, they’re believed to be the result of a natural crossbreeding between an orange and a pomelo.

Did You Know?

Power Up Grapefruit can help ward off nasty winter colds with its high vitamin C content (just one half of a grapefruit

75% juice

78

calories

6

grams of fiber

Buy/Store/Serve Choose a grapefruit that is glossy, smooth, and round and heavy for its size, steering clear of those with brown or soft spots. Store grapefruit at room temperature for up to a week, or in your refrigerator for up to eight weeks. Let grapefruit warm to room temperature before consuming, whether you prefer to scoop yours out with a spoon or slice it into wedges.

1st

U.S. rank in production

0

total fat

FLORIDA HOSPITAL (844) 804-9378 | WINTER 2016

The Spanish introduced the grapefruit to Florida in the 1820s. They grew grapefruit trees for their beauty, turned off by the fruit’s slightly bitter taste. About 75 percent of our country’s supply is grown in Florida. You can find the fruit in three main varieties, categorized by the color of their flesh: white, pink/red, and star ruby/rio red.

contains 80 percent of your recommended daily value). The fruit is also a good source of vitamin A, vitamin B6, potassium, thiamin and niacin, and contains pectin, a form of soluble fiber that may lower cholesterol. But not all grapefruit are created equal: The pink and red varieties contain lycopene, a powerful antioxidant that may play a role in reducing cancer risk, and are more vitamin-rich than the white variety.

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LUNG LESSONS

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INFORMATION FOR THE FAMILY ON PNEUMONIA AND HOW TO AVOID IT.

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It’s recommended that all adults over 65 and children younger than 5 get vaccinated against pneumococcal pneumonia.


PNEUMONIA , an inflammation of the lung caused by bacterial or viral infection, is a common disease. Many people who contract it are treated and back to prime health in a couple of weeks. But others, such as the elderly, infants and those with health problems or compromised immune systems, can become dangerously ill. Pneumonia is caused by breathing in bacteria, viruses or fungi, and the symptoms include fever and chills, quickened or labored breathing, chest pain, fever, weakness or exhaustion, and a cough which may produce phlegm. The good news is that pneumonia is preventable: • Get Vaccinated: The flu shot can definitely help with pneumonia, as the flu often leads to pneumonia. It’s recom-

mended that all adults over 65 and children younger than 5 get vaccinated against pneumococcal pneumonia (and the same goes for anyone who is at high risk due to other health conditions). • What to Avoid: Keep your distance from sick people. Also, wash your hands often to reduce exposure to harmful viruses and bacteria. • Keep It Healthy: Maintain a healthy diet, get enough rest and exercise regularly. And, of course, quit smoking as soon as possible. All of these things play a role in your ability to fight off infection.

TO FIND A PHYSICIAN, CALL (844) 804-9378 OR VISIT FLORIDAHOSPITAL.COM.

FLORIDA HOSPITAL (844) 804-9378 | WINTER 2016

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WINTER 2016 | INSPIREDTAMPABAY.COM

6 TIPS FOR

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MINDFUL EATING

SLOW DOWN AND ALLOW ALL FIVE SENSES TO SAVOR YOUR FOOD. WE ARE A SOCIETY on the go. We grab breakfast in the car on the way to work. We eat our lunch at our desk or forget it all together. Dinner often includes smartphone check-ins or sharing your food on social media instead of enjoying it. We’ve all done it. There’s something you can do to prevent these habits, along with the weight gain that often follows. It’s called mindful eating, a practice that can help you slow down, be more aware of what you’re eating and pay attention to whether or not you are actually hungry.


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Be conscious

of the food you eat and how it is affecting your body.

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Use small plates and pay attention to portion size.

Eat slowly

This will make it easier for your stomach to let you know when you’ve had enough.

Easy tips to help you be more in the moment.

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Savor every mouthful

and chew your food well.

Consider playing soft, relaxing music

if you’re not used to eating in silence.

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Always sit at a table

to eat. Put electronic devices away so there are no distractions.

IS YOUR WEIGHT AFFECTING YOUR OVERALL HEALTH AND HAPPINESS? YOU ARE NOT ALONE. FLORIDA HOSPITAL TAMPA AND FLORIDA HOSPITAL CARROLLWOOD OFFER FREE, EDUCATIONAL SEMINARS FOR PATIENTS INTERESTED IN SURGICAL WEIGHT LOSS OPTIONS. FOR MORE INFORMATION, CALL (844) 804-9378.

FLORIDA HOSPITAL (844) 804-9378 | WINTER 2016

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Florida Hospital Hidden River Corporate Center Three 14055 Riveredge Drive, Suite 250 Tampa, FL 33637

Florida Hospital Locations As a statewide health care system, Florida Hospital proudly serves the Tampa Bay region with a network of 6 Florida Hospitals, 4 Centra Care Urgent Care Centers, and more than 40 Florida Hospital Physician Group practices.

Connerton Zephyrhills

PASCO Wesley Chapel

North Pinellas

Tampa

Find a Physician: FloridaHospital.com (844) 804-9378

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Carrollwood

PINELLAS 1

Florida Hospital Carrollwood

HIL LSBOROUG H

2 Florida Hospital Connerton, Long Term Acute Care

Tampa Bay

3 Florida Hospital North Pinellas 4 Florida Hospital Tampa

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5 Florida Hospital Wesley Chapel

Centra Care - Florida Hospital Urgent Care Florida Hospital Physician Group

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6 Florida Hospital Zephyrhills

Inspired Tampa Bay: winter 2017  

The Health and Wellness Magazine of Florida Hospital