December 2015 Health, Wellness, and Nutrition Supplement

2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT

PRESENTED BY

SPONSORED BY

NEWSPAPER READING IS A HABIT

Don’t Let Winter’s Chill Derail Healthy Habits

DON’T BREAK THE HABIT!

Avoid Becoming a ‘Couch Potato’

By D. Kevin McNeir WI Editor

READ THE WASHINGTON INFORMER YOUR WAY: In Print – feel the ink between your fingers of our Award Winning Print Edition

n

It’s easy to blame gaining weight, losing muscle tone and just slowing down on winter’s blast of cold weather, typical gray skies and annoying, snowy streets.

But don’t let winter’s chill keep you from adhering to healthy habits previously established during the warmer months.

Instead, remain active. Take a brisk walk in the morning before having that cup of coffee.

Watch an exercise video and get that heart rate going.

Push yourself and go to a nearby gym where you can be encouraged by exercising with others – you may even meet

On the Web – www.washingtoninformer.com updated throughout the day, every day

n

n

On your tablet

n

On your smartphone

n

Facebook

n

Twitter

n

Weekly Email Blast – sign up at www.washingtoninformer.com

202-561-4100 For advertising contact Ron Burke at rburke@washingtoninformer.com

...Informing you everyday in every way

In Memoriam Dr. Calvin W. Rolark, Sr. Wilhelmina J. Rolark THE WASHINGTON INFORMER NEWSPAPER (ISSN#0741-9414) is published weekly on each Thursday.

Periodicals postage paid at Washington, D.C. and additional mailing offices. News and advertising deadline is Monday prior to publication. Announcements must be received two weeks prior to event. Copyright 2015

by The Washington Informer. All rights reserved. POSTMASTER: Send change of addresses to The Washington Informer, 3117 Martin Luther King, Jr. Ave., S.E. Washington, D.C. 20032. No part of this publication may be reproduced without written permission from the publisher. The Informer Newspaper cannot guarantee the return of photographs. Subscription rates are $45 per year, two years $60. Papers will be received not more than a week after publication. Make checks payable to: THE WASHINGTON INFORMER 3117 Martin Luther King, Jr. Ave., S.E Washington, D.C. 20032 Phone: 202 561-4100 Fax: 202 574-3785 news@washingtoninformer.com www.washingtoninformer.com

PUBLISHER Denise Rolark Barnes STAFF D. Kevin McNeir, Editor Ron Burke, Advertising/ Marketing Director Shevry Lassiter, Photo Editor Lafayette Barnes, IV, Assistant Photo Editor John E. De Freitas, Sports Photo Editor Dorothy Rowley, Online Editor ZebraDesigns.net, Design & Layout Mable Neville, Bookkeeper Mickey Thompson, Social Sightings columnist Stacey Palmer, Social Media Specialist Angie Johnson, Circulation REPORTERS Stacy Brown (Senior Writer), Sam P.K. Collins, Eve Ferguson, Will Ford (Prince George’s County Writer), Elton Hayes, D. Kevin McNeir, Dorothy Rowley, Kia Croom, Sarafina Wright (General Assignment Writer) PHOTOGRAPHERS John E. DeFreitas, Shevry Lassiter, Roy Lewis, Corey Parrish, Travis Riddick, Nancy Shia

someone interesting.

With obesity near the top of the list of health challenges facing both adults and children, and with the frigid temps of winter, many people are tempted to stay inside where couches, television and snack foods become their best friends. Don’t be fooled.

Sure, you can’t go bike riding with six inches of snow on the ground. But you could decide to learn how to ski or ice skate. But if these kinds of activities are more than you can handle, remember, as was stated earlier, walking can be quite beneficial.

Older Americans often form walking groups and meet at local shopping malls early in the morning. There they swing their arms, stretch their legs and move about the mall like a mother duck leading her children. It’s a wonderful sight to see and it’s a great way to maintain one’s health.

Another suggestion: watch the kinds of foods you eat.

If you’re like me, you prefer restaurants to cooking. But winter-related weather often keeps us from venturing too far from home unless absolutely necessary. That means one needs to be aware of the kinds of meals you prepare in your kitchen.

Try to include things like fish, blueberries, grapes and dark chocolates. Factor in snacks like nuts, especially walnuts, and pomegranates. And don’t forget green tea, leafy greens like spinach, broccoli and kale, along with beets, tomatoes and avocadoes.

These are all considered great foods to maintain brain health in particular.

Speaking of your brain, you are your best friend or worst enemy when it comes to staying healthy.

We only have one life to live. Many illnesses can be avoided if we just take a few minutes to plan our diets, to creatively schedule daily activities and to then remain diligent.

Enjoy the winter. But if you get the blues from time to time, remember that spring is just a few months away. HS

www.washingtoninformer.com / DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT

H-2

Healthy Holiday Eating Submitted by AmeriHealth Caritas District of Columbia With the holidays come tasty holiday foods. From Thanksgiving to New Year’s, you may notice more unhealthy treats around than usual. From sweet treats to family dinners, it can be hard to avoid temptation.

But with a little planning, you can stay healthy through the holidays.

PLAN AHEAD

We often overeat because we don’t think about food ahead of time. If you are invited to a holiday party, don’t arrive hungry. Instead, eat a healthy snack before. This way, you will feel less desire to overeat.

When you arrive, check what’s available and then decide what to eat. This way, you can select the foods that best fit into your meal plan.

COOK HEALTHY

Cooking a holiday dinner?

Making a dish? You can create healthy meals for yourself and share them with family and friends. Here are a couple of easy rules for healthier cooking: • Don’t fry — Instead of cooking dishes in hot oil, try baking or roasting. You’ll get lots of flavor while cutting calories and saturated (unhealthy) fat. You can do this in smaller ways as well.

Are you in charge of the green-bean casserole? Instead of topping with crispy onions, add a healthier crunch with toasted almonds.

• Substitute — Maybe you want to cut fat, but your favorite dish calls for eggs, whole milk or sour cream. Try using these substitutes: egg whites, 1 percent milk or Greek yogurt.

If you want to reduce salt, try adding herbs and spices instead.

• Be fit with fiber – Starchy sides can have a big impact on glucose (sugar) levels. Replace refined starches with high-fiber alternatives. Try whole-wheat flour instead of white flour.

Substitute brown rice for white rice. Or try a new recipe that uses quinoa, lentils, black beans and other high-fiber foods.

• Trim the fat — Want a

H-3

slice of holiday turkey? Go for it! There’s nothing wrong with lean protein. Just trim the fat from the meat. Each tablespoon of fat you trim off contains about 100 calories. When making gravy, chill and skim off the excess fat before serving.

Dressing a salad? Instead of dressings made with mayonnaise, mix your own with olive oil and vinegar.

DRINK SMARTER

Many people enjoy a drink during the holidays. Instead of high-calorie eggnog or sugary sodas, try sticking with water, seltzer or unsweetened iced tea.

And be careful of alcohol. If you choose to drink, limit yourself: 1 drink for women or 2 for men. Having too much alcohol can be bad for your health.

LISTEN TO YOUR BODY

The holidays are fun, but they can also be stressful. This can cause us to eat faster, or go back for more food. It can also make us ignore our body’s signals to slow down. Take your time with each bite. Chew and savor your food. And listen to your breathing. When you find you’re breathing deeper, that’s a signal that your body has had enough.

SMALL TREATS ARE OK Go easy on yourself. It’s OK to treat yourself once in a while.

Just try not to make treat foods an everyday choice. Limit sweet treats to special occasions, like holiday parties. Then when you have a cookie or a small piece of pie, you can really enjoy it.

...because I make good food choices.

My name is Genevieve and I choose fresh vegetables when I go shopping. Eating vegetables gives me nutrients, like vitamins A and C, to help me stay healthy.

To see the I am healthy series and get tips on ways to stay healthy, visit www.amerihealthcaritasdc.com/iamhealthy or scan the QR code with your mobile application.

SM

BE THE LIFE OF THE PARTY

Instead of focusing on food, socialize more. Stay active with party activities and catch up with friends and family. This is a great chance to support your loved ones. Lead by example and encourage them to have a healthy holiday season, too.

Sources: National Diabetes Education Program and Centers for Disease Control and Prevention All images are used under license for illustrative purposes only. Any individual depicted is a model.

HS

www.amerihealthcaritasdc.com

DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

5400ACDC-1422-06

Understanding and Controlling Diabetes Submitted by AmeriHealth Caritas District of Columbia Diabetes is 1 of the fastest growing conditions in the United States. According to the Centers for Disease Control and Prevention (CDC), 29.1 million people have diabetes. That is about 1 out of every 11 people. The rates are even higher for African Americans and Latinos. Based on the 2010 U.S. Census, over 52,000 D.C. residents have been diagnosed with diabetes. It is most common in Wards 4, 5, 7 and 8.

UNDERSTANDING DIABETES

There are different types of diabetes. Type 1 diabetes is usually found in children and young adults. But it only accounts for about 5 percent of diagnosed cases. Type 2 diabetes is more common. It occurs in 90 percent to 95 percent of diagnosed cases.

Most people with type 2 diabetes develop it later in life. The good news is type 2 diabetes is preventable.

Type 2 diabetes is tied to how we eat and exercise. Our bodies turn the food we eat into a sugar called glucose. Glucose is like gasoline for our bodies. It fuels our cells and gives us energy. To control the glucose, our bodies create a hormone called insulin. If you have diabetes, your body’s insulin does not work as it should.

This causes glucose to build up in your blood. Over time, this can

damage blood vessels and nerve endings. This can cause serious health problems, including: e Heart disease e Kidney failure e Vision problems, which can lead to blindness e Loss of feeling in feet or hands, which can lead to loss of limbs e Itching and skin infections Some of the warning signs of diabetes may be: e Being very thirsty or hungry e Feeling tired for no reason e Going to the bathroom more than usual e Losing weight for no reason e Having cuts or bruises that are slow to heal e Having trouble seeing (blurry vision) e Losing feeling or tingling in your hands or feet

GET CHECKED

If you think you may have diabetes, talk to your doctor and get checked. This is very important if the condition runs in your family. If you are living with diabetes, be sure to get the following tests: e The hemoglobin A1C (HbA1C) test is a blood test that shows how well you are controlling your diabetes. This should be done every 3 to 6 months. e The microalbumin test is a urine test to check for kidney damage. This should be done once a year.

e A dilated eye exam widens the pupils so the eye doctor can see the back of eyes better and other parts of your eye with more detail. This should be done once a year.

CONTROLLING DIABETES

Follow these steps toward a healthy lifestyle that helps you control diabetes: e Eat a healthy diet. The foods we eat become the glucose our bodies control. Sugars, starches and fats turn into glucose faster than other foods.

When our bodies have to absorb glucose faster, it’s harder to keep things balanced. This makes it harder for insulin to work. Watch your portions and include foods that break down more slowly.

These include fruits, vegetables, lean proteins and whole grains. e Lower your cholesterol.

When cholesterol is high, the insides of large blood vessels get clogged. That makes it easier for them to be damaged by diabetes.

You can cut back on cholesterol by watching what you eat. Look out for saturated fats and trans fats on food labels. Saturated fats are found in red meat, fullfat dairy products and some oils.

Trans fats are found in margarines and store-bought cookies, crackers and cakes. Swap red meat with fish and lean turkey.

And choose low-fat dairy products and cook with healthier fats like olive oil.

e Exercise daily. Physical activity can help you control your blood glucose, weight and blood pressure. It can reduce stress and help prevent blood flow problems. This reduces your risk of

...because I get the flu shot.

I’m D’Eric and I know my doctor and she knows me. It’s helpful for my doctor to know me because it makes it easier to talk to her and ask her questions.

To see the I am healthy series and get tips on ways to stay healthy, visit www.amerihealthcaritasdc.com/iamhealthy or scan the QR code with your mobile application.

SM

5400ACDC-1422-63

heart disease and nerve damage.

Try exercising for at least 30 minutes each day, or 60 minutes for children. Routine is important. e Do not smoke. Smoking raises your blood glucose, cholesterol and blood pressure. When you have diabetes and use tobacco, the risk of heart and blood vessel problems is even greater. e Lose that extra weight. Extra weight, especially belly fat, makes it hard for cells to respond to insulin. Often, people with type 2 diabetes can lower their blood glucose by losing weight.

Talk to your doctor about treatment options and medicines that can lower your blood sugar.

And be sure to take all medicines as prescribed by your doctor. HS Sources: Center for Disease Control and Prevention, MedlinePlus, National Institutes of Health U.S. Department of Health & Human Services, and DC Department of Health.

All images are used under license for illustrative purposes only. Any individual depicted is a model.

www.washingtoninformer.com / DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT

H-4

...because I get a dental check-up every 6 months.

My mom and I keep my teeth healthy by: • Scheduling and going to my appointments

• Using a soft toothbrush

• Asking my dentist questions

• Limiting sugary foods and drinks, especially at bedtime

• Following the dentist’s instructions • Brushing my teeth 2 times every day

• Drinking water after every meal

For more information on dental care, visit www.amerihealthcaritasdc.com or scan the QR code with your mobile application.

To see the I am healthy series and get more tips on ways to stay healthy, visit www.amerihealthcaritasdc.com/iamhealthy.

SM

5400ACDC-1522-60

www.amerihealthcaritasdc.com

H-5

DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

Trending: YouTube Workouts

Free Exercises at Home

By Sarafina Wright Staff Writer For many Americans the winter months bring chilly days, televised football games and comfort food, making it easier to stay indoors with minimum physical activity. But with tons

of user-driven content at your fingertips, at-home winter wellness has gotten a lot easier. .

Millions of people every day are turning to YouTube, the online video sharing site for entertainment and education to have free personal trainers at home. Kickboxing, Pilates, yoga and strength training are examples of specific exercises from which one can choose.

Here are a few channels to get started:

FITNESSBLENDER

The husband and wife duo based out of Seattle has over 2.5 million subscribers and over 450 full-length workout videos for various needs.

BLOGILATES

Certified personal trainer, Cassey Ho, has made a difference in the lives of millions

with her full-length POP Pilates and Bootcamp Sculpting workouts with a Top 40 Hits background.

BEFIT

Top fitness trainers Jillian Michaels, Denise Austin, Jane Fonda and more deliver full body workouts to millions of subscribers to slim your waistline, and tighten and tone your arms and gluteus for free.

TWINMUSCLE WORKOUT

The Hodge twins Kevin and Keith, International Sports Sciences Association certified fitness trainers provide fitness, nutrition and bodybuilding advice videos to over a million subscribers weekly.

XHIT DAILY

The compilation channel offers daily high intensity workouts for beginners, intermediate and advanced individuals looking to maintain and drop pounds. They offer training sessions, workout challenges and

fitness tips.

Blogilates’ Cassey Ho who has been featured on The Dr. Oz Show and the Steve Harvey Show believes that her workouts are for people on every level.

“POP Pilates is for anyone!

You don’t have to be a fitness professional or have been practicing Pilates for years, to take a POP class,” Ho said to the examiner.com. “There are modifications for everything and the benefits are endless. The workout keeps your heart-rate up so you stay in the fat-burning zone, while strengthening and sculpting your entire body without any equipment.”

Ho asserts consistency is key to staying on track during the holiday season.

“It’s the holidays, so you’re allowed to treat yourself, but just don’t go overboard. Remember that it’s okay to indulge, and the best thing to do the next day is drink lots of water to debloat and flush out your system.

Stay consistent with your workouts and eat clean 90 percent of the time.” HS

www.washingtoninformer.com / DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT

H-6

Danette’s Story – Life as a Recipient and Donor Aunt This holiday season, there are thousands of Marylanders waiting for a very important gift – the gift of life. There are over 3,700 people on the transplant waiting list in Maryland; children, parents, siblings, friends, neighbors, and coworkers, all waiting for their second chance.

Danette Ragin knows what it feels like to be on that list.

Danette was diagnosed with end stage renal disease in 2006 after nine years of doctors keeping an eye on her kidney health. At first, she was in denial. “I didn’t hear anything that the doctor said; just the words “end stage renal disease,’” she says. Danette was placed on the transplant waiting list quickly, and then the waiting began.

Two years later in 2008, Danette received her lifesaving kidney transplant. “I prayed and asked God to let me see my kids graduate, get married,

H-7

and have children of their own.

Now, both of my daughters are engaged. I’m so blessed.” Danette’s life was saved by the generosity of a stranger she will never meet. Every year in this country, thousands of lives are saved by organ donation and transplantation, lives that otherwise would have been lost.

Danette is eternally grateful to her donor and their family whose tragic loss was her lifeline.

In 2011, Danette was reconnected to donation when her nephew, Martez, only 23 years old, was shot and killed. “Martez was a typical young man, very quiet and respectful,” says Danette. “He had a group of friends and some of them got into trouble, but Martez always knew when to go home.

He wasn’t a bad boy. He had a 7 month old son, Jamari. It was devastating.”

“They called me to deal with the donation questions

because my family knew I had the transplant and understood it,” says Danette. In the midst of her grief, Danette wanted Martez to be able to help others. “I have an extended warranty on life, thanks to my donor. When Martez died, I knew it was an opportunity for our family to give someone else an extended warranty on their life, too.” Martez was able to save lives through tissue and cornea donation, and his legacy lives on in everyone whose lives he touched.

You too can give the gift of life. Please visit www.donatelifemar yland.org for to learn more and to register as an organ and tissue donor.

HS

DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

Less is More for 2016 Obamacare Enrollment

By Stacy M. Brown WI Senior Writer It’s open enrollment time and officials again said the easiest way to sign up for a health plan under the Affordable Care Act is to go to the online insurance marketplace for the District of Columbia.

At DC Health Link, residents can learn about the various health insurance options and receive guidance through the enrollment process.

Help is also available by telephone, too.

This year, federal officials have reportedly increased efforts to highlight the affordability and availability of health insurance plans for 2016, and encouraged returning customers to save money by shopping around for better deals.

The overall number of plans on the federal health exchange, which serves 38 states, is decreasing for the first time.

But federal officials insist they aren’t worried about the 16 percent decrease in the total number of HealthCare.gov plans because consumers will be able to choose from an average of 50 plans per county, a number that presents “robust” choice and competition.

Also, the average number of insurers per state will be close to 10, which is an increase in the average of nine for 2015 enrollment.

The White House said almost 90 percent of HealthCare.gov customers would have three or more insurers to choose from, with the average customer having five plans from which to choose.

“The marketplace is stable.

Consumers continue to have affordable choice in 2016,” said Richard Frank, assistant secretary of planning for planning and evaluation at the U.S. Health and Human Services Department – or HHS. The department released a report last month detailing data on health plan choices and premiums available on HealthCare. gov for 2016.

Also, administration officials released full data files of all health plan options for 2016.

Those files should provide a more complete picture of how prices are rising compared to this year, a spokesman said.

CNBC reported that the administration had previously spoke only about the prices of so-called benchmark plans, a closely watched type of Obamacare plan that, on average, is increasing in price by 7.5 percent on average.

The prices of benchmark plans help determine the subsidies for which most Obamacare customers qualify.

HHS officials said more than seven-out-of-10 current HealthCare.gov customers will be able to select a 2016 plan that will cost them $75 or less in monthly premiums after factoring in available federal subsidies. Nearly 80 percent of such customers will be able to select a plan that would cost them less than $100 per month after subsidies.

The subsidies are available to people earning between one and four times the federal poverty level or $11,770 to $47,080 for a single person.

“Open enrollment starts and new and returning customers will find quality health coverage at prices to fit their budgets,”

said HHS Secretary Sylvia Burwell.

Returning HealthCare.gov consumers can save significant amount of money on monthly premiums if they shop for a different plan for 2016, and choose less expensive options.

HHS has estimated that about 10 million people will be enrolled in Obamacare plans nationwide by the end of 2016.

That is only 900,000 more people than the 9.1 million that the department has projected will still be enrolled in plans sold on government-run exchanges by the end of this year, CNBC said.

Officials have cited the difficulty they face in enrolling the remaining 10.5 million eligible uninsured people into plans sold on those exchanges.

Not only are there fewer uninsured people than there were before the launch of the exchanges in 2013, but many of the remaining people without health insurance are unaware of the availability of subsidies to help reduce the costs of their insurance, or are confused about how the subsidies work.

“Heath plans are delivering value and affordability for consumers, and as a result, millions of individuals and families will have access to a wide-range of coverage options,” said Marilyn Tavenner, the president and CEO of the insurance trade group America’s Health Insurance Plans.

“As consumers shop during open enrollment, health plans will be working around the clock to make sure individuals have the support they need to pick the coverage that best suits their needs,” Tavenner said.

HS

Key Dates for Affordable Care Sign Up The Open Enrollment period for Obamacare health insurance in 2016 is November 1, 2015 to January 31, 2016.

CRITICAL DEADLINES • November 1, 2015: Open Enrollment begins. Apply for or change your coverage.

•

December 15, 2015: Deadline in order to have coverage that begins on January 1, 2016 (if you apply on December 16 your coverage will most likely not start until February 1).

• December 31, 2015: Coverage ends for 2015 plans. You will be auto-renewed if you don’t change your plan.

• January 31, 2016: This is the last day you can apply for 2016 coverage before the end of Open Enrollment.

If you miss this window you cannot enroll until the Marketplace re-opens in November 2016 unless you have a special “life event” such as having a baby or losing your job. This is designed to prevent people from taking advantage of the system by enrolling and dropping insurance multiple times a year when they only get sick.

If you don’t enroll in Obamacare in 2016, you’ll be fined 2.5 percent of your income or $695 per adult, whichever is higher.

Individuals and children living in poverty can enroll at anytime in Medicaid or the Children’s Health Insurance Program. There is no enrollment period for these programs, but there are income restrictions and other qualifiers.

-Source: Healthcaremarketplace.com

www.washingtoninformer.com / DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT

H-8

carefirst.com/livefearless

H-9

DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

Wintertime Health: Finding Your Family a Medical Home

By Dr. Megan Hollis The weather is getting colder and winter is upon us. Are you prepared if you get sick? Do you have a doctor that you trust if you become ill during this year’s cold and flu season?

All people deserve the best healthcare they can get. This begins with having a “medical

home,” a place where your doctor knows your whole health story. I have been a primary care doctor in the DC area since 2012, now working at Community of Hope’s Conway Health and Resource Center. Daily I see why every family should have a medical home.

When you have a medical home, you have a relationship with a trusted doctor who knows you. They’re able to treat all of your health issues, from acute problems like sinus infections, to more complex issues. They know your history and keep track of your conditions and medications.

People of all ages can benefit from having a medical home.

In a medical home, your doctor can also get to know the big picture of your family’s health. For example, if I am helping a mom manage her diabetes, I know to look for signs of it in her kids. If one child has asthma, I will watch the brothers and sisters for symptoms as well.

Medical homes also help guide you through the complex health-

care system. Does your family have many doctors who provide dialysis, physical therapy or other specialty care? It can be a lot to manage. A medical home can help you keep track of it all.

A medical home also encourages you to keep coming back to the same doctor over time. Here at Community of Hope, we have some adult patients who have been seeing us since they were children. Some are now bringing their kids to see us, too. Those long-term relationships make it easier to give and receive great care.

For families who don’t have a regular doctor, parents may take their children to the emergency room when a problem comes up. A good doctor might have spotted symptoms of the problem and offered care before it became an emergency. Minor illnesses that are more common in the winter can also be treated at your medical home, rather than waiting to see

a provider you’ve never met at an emergency room. In fact, our providers are able to see you on Saturdays too.

As we head into winter, maybe now is the time to find your family a medical home. I urge you to find a provider who will take the time to get to know your family.

Community health centers like Community of Hope are a great

place to start. We can get you scheduled within just a few days.

While you’re here, check out our dentistry and other services. We are accepting new patients of all ages, and hope you will come visit us. HS Dr. Megan Hollis is a physician at Community of Hope’s Conway Health and Resource Center, located in Bellevue.

“All people deserve the best healthcare they can get.

This begins with having a ‘medical home,’ a place where your doctor knows your name and your story.”

LOOKING FOR A DOCTOR OR DENTIST? VISIT THE CONWAY HEALTH AND RESOURCE CENTER

✔ Now Open Saturdays ✔ Same-Day Appointments ✔ We Accept Medicaid, Medicare and Most Insurance Plans.

“I am so glad to have great

care so close to my home!”

-Vera Abbott, Ward 8 Community Activist

202.540.9857 202.540.9862

MEDICAL APPOINTMENTS

DENTAL APPOINTMENTS

This program is funded in part by the Government of the District of Columbia, Department of Health’s Community Health Administration.

www.communityofhopedc.org

4 Atlantic Street, SW

Our Family Caring for Yours

www.washingtoninformer.com / DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT

H-10

Myths about Fibroids Debunked

5 Dr. Natalya Danilyants, co-founder of The Center for Innovative GYN Care in Bethesda, Md.

By Sarafina Wright WI Staff Writer According to a study by the National Institutes of Health, 80 percent of African-American

H-11

women will develop uterine fibroids by the age of 50 leading all women in new cases each year.

Dr. Natalya Danilyants, cofounder of The Center for Innovative GYN Care, asserts that while Black women have higher incidents of fibroids than their white counterparts there “isn’t one particular reason why.”

“African-American and AsianAmerican women are at a higher risk for fibroids and we don’t know what it is that predisposes them,” Danilyants said. “We see cases with women of various ages, weights, mothers, non-mothers, vegans and meat eaters so what exactly is causing it we don’t know.”

Leiomyomata, or fibroids, are benign, non-cancerous tumors that are generally solid and various sizes, which form in the uterine muscle.

Women are most vulnerable to fibroids in their child bearing years experiencing symptoms such as prolonged bleeding, back pain and

frequent urination. If left untreated it can result in miscarriages, early labor and infertility.

“Most women with fibroids find out pretty soon,” Danilyants said. “It can be diagnosed pretty quickly, but symptoms are subjective.”

Danilyants discourages women who have been diagnosed with fibroids to ignore the issue especially women who plan to have children.

“They generally need to be addressed because they will continue to grow,” she said. “If they are small they will have to be followed closely, because when they get large it will impact fertility.”

She also cautions that fibroids impacting fertility are not about how long you have them, but where they are located in the uterus.

“If the fibroids are on the outside of the uterus they usually don’t effect fertility, but they can get very large effecting getting pregnant and staying pregnant,”

she said.

For women out of the child bearing age from 45-50, Danilyants finds many of them believe menopause will cure their fibroids – one of several myths about the condition.

“They believe that since they are so close to menopause that they should go ahead and wait,” she said. “They believe with menopause fibroids will go away.

Not true.”

“They will stop growing and decrease in size but that is because they will become calcified, but they will still be there,” she said.

“They’re delaying treatment, putting up with terrible symptoms.

Fibroids don’t go away.”

Danilyants also hears from patients that if the fibroids are large it cannot be done with minimally invasive surgery.

“It all depends on the skill level of that particular doctor. They are only going to offer what they can do, which is why many people come here for a second opinion.”

DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

Danilyants asserts that it’s important for women who want children to know that having a myomectomy [removal of fibroids] does not impact fertility.

However, having a hysterectomy will.

“A myomectomy is a great procedure for women who want to have children,” she said.

“Fibroids can grow back, so the only sure way to make sure they don’t is to have a hysterectomy,” she said. “A hysterectomy is more definitive. The ovaries aren’t removed just the uterus and it doesn’t cause any sexual or hormonal changes.”

She contends that uterine health starts at home.

“Family history does play some role, but it’s hard to say because it’s so common,” she said. “It starts with their mom telling them what is normal, because they don’t know the difference between normal and abnormal bleeding.”

HS

4 Common Diabetes Myths Debunked (StatePoint) Knowing the facts about diabetes is important for everyone, as living a healthy lifestyle can play a key role in helping to prevent and control the disease.

To help, the Certified Diabetes Educators at Nutrisystem are debunking some common myths.

MYTH: I’m a healthy weight – I can’t get diabetes.

TRUTH: Although there is a

clear connection between being overweight or obese and developing Type 2 diabetes, genetics and other lifestyle factors like diet can play a role as well. By maintaining a healthy weight, eating a nutritious, balanced diet and engaging in healthy habits like regular exercise, you can decrease your risk of developing Type 2 diabetes.

MYTH: People develop diabetes because they eat too much sugar.

TRUTH: Consuming excess

calories (from sugary and non-sugary foods) can contribute to excess weight and obesity -both of which are associated with Type 2 diabetes, but sugar is not

the singular cause of diabetes. Type 1 diabetes is the result of genetics and additional unknown factors, while Type 2 diabetes is the result of a combination of genetics and lifestyle factors.

HEALTHY HINT: Even if

you only use sugar substitutes as sweeteners, consuming excessive calories from other foods can still contribute to developing Type 2 diabetes.

drates per meal, and tweaking depending on your body’s response.

Some good carbs to consider include whole grain breads, pastas, rice and cereals, plus starchy vegetables like potatoes, peas and corn. Fruits, beans, milk and yogurt also count toward daily carbohydrates.

Those with diabetes can also still enjoy sweet treats in small portions on special occasions.

MYTH: If I have diabetes, I have to follow a restrictive diet that includes no carbs and definitely no dessert.

MYTH: If my blood sugar doesn’t improve right after losing weight, it never will.

TRUTH: You might be surprised

the body to adjust to the new way of eating. If you don’t see quick improvements, be patient.

to learn that generally speaking, individuals with diabetes can follow the same healthy diet recommended for the general public – one that includes lean proteins, non-starchy vegetables, whole grains, healthy fats and fruit, and that minimizes saturated and trans fats, salt and sugar.

Carbohydrates are an acceptable and necessary part of a healthy meal plan. However, pay attention to portion. Optimal carb counts vary, but the American Diabetes Association recommends starting with 45 to 60 grams of carbohy-

TRUTH: It may take time for

Also, stay in touch with your doctor since your medication or insulin may need to be adjusted.

5 Myths about Kidney Disease Debunked (StatePoint) Think you have the facts about kidney disease? Here are five common misconceptions debunked.

MYTH 1 Kidney disease is rare.

Twenty-six million American adults have kidney disease and most don’t know it, according to the National Kidney Foundation. The problem? Kidney disease can be fatal, killing more people each year than breast and prostate cancer combined, and common health problems like diabetes and high blood pressure are leading causes.

Race, age and a family history all can increase one’s risk for developing chronic kidney disease.

There are typically no visible symptoms until kidney disease advances to a late stage or until kidneys fail. Talk to your doctor if you think you might be at risk and ask for a simple blood test screening at your next physical.

MYTH 2 Kidney failure can be cured.

If kidney disease progresses to kidney failure, the only treatment options to stay alive are dialysis for life or a kidney transplant.

MYTH 3 Dialysis requires traveling to a clinic for treatment three times a week.

Because only one out of five dialysis centers offer portable hemodialysis, most patients visit a clinic without knowing they can be treated at home, while traveling or even while sleeping. Portable home hemodialysis (HHD) with the NxStage System One is associated with lifestyle benefits. Only two percent of patients are on HHD despite the fact that nine out of 10 doctors would choose home dialysis for themselves.

MYTH 4 Not many people are waiting for kidney transplants.

Twelve people die each day while waiting for a life-saving kidney transplant and every 14 minutes someone is added to the kidney transplant list, according to government statistics found on optn. transplant.hrsa.gov. Currently there are more than 100,000 recipients waiting for a kidney transplant yet only approximately 18,000 recipients receive a transplant annually

MYTH 5 There haven’t been any major developments in dialysis technology in the last 10 years.

Groundbreaking portable at-home hemodialysis has been available for over 10 years giving patients a treatment option that can be tailored to fit both their clinical and lifestyle needs. Patients can also perform hemodialysis overnight while they are sleeping; this is known as home nocturnal hemodialysis. HS

www.washingtoninformer.com / DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT

H-12

Cold and Flu Prevention

Six Ways to Stay Healthy During the Winter Months

By Sarafina Wright WI Staff Writer If everyone were more open and hoBy Sarafina Wright WI Staff Writer The common cold and influenza, or the flu, have many of the same symptoms such as runny nose, coughing and sore throat, however, one remains quite harmless and the other is increasingly fatal.

According to the National Institute of Allergy and Infectious Diseases, each year seasonal influenza kills more than 36,000 and hospitalizes 200,000 more Americans, which undoubtedly makes it a public health issue.

Due to the high volume of people who contract the virus each year, prevention remains a source of contention among healthcare professionals who advise getting a flu shot.

“Vaccination is the best protection against contracting the flu,” Josephine Briggs, director, National Center for Complementary and Integrative Health said.

For many people, flu vaccinations aren’t always at the top of the priority list due to general mistrust, myths and misinformation about benefits and or effects of the shot.

The experts say flu vaccinations are the best defense against the cold and flu this winter, but here are more ways to stay healthy this winter:

avoided like family members, however, bowling buddies, associates and co-workers can be most of the time. If someone has cold and or flu symptoms stay away from them until they recover.

SLEEP

When the body sleeps it is resting but it is also recovering from the wear and tear of the day and revving up the defenses against potential illnesses. If you aren’t getting the minimum 5 to 6 hours of sleep a night you are highly vulnerable to infectious diseases.

WASH YOUR HANDS

The best way to optimize your health above all else is personal hygiene. According to the Centers for Disease Control [CDC] many diseases and conditions are spread by not washing hands with soap and warm water.

MODERATE EXERCISE Walking, yoga, bike riding and

HYDRATION

Staying hydrated with liquids especially water during flu season allows the cells in the body to work at its maximum function; since the majority of the body is made up of water it’s a no brainer.

LIMIT EXPOSURE TO ILLNESSES

Some people who are ill can’t be

household chores are all ways to keep the body moving during winter months when being sedentary becomes much easier. Your immune system depends on these kinds of activities to stay strong.

QUIT SMOKING

According to smokefree.gov, smokers are more likely to contract the flu than nonsmokers. Also, being near second-hand smoke

increases your risk. Kick the habit for more reasons than one. with physical disabilities at a workplace where you have to constantly interact with people, Sifer said, and sometimes these issues make top employees unable to perform their best.

“We know that mental health

Nationally recognized experts.

Better outcomes.

Dedicated to kids.

Choose care that’s Just Right.

H-13

DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

has no boundaries, and we also know that most of the day is spent in the workplace,” said Andrea Inserra, senior vice president at Booz Allen Hamilton. “As corporate leaders, we need to be concerned for the well-being of our colleagues.”

HS

Being just right for your child means providing the best outcomes possible. It means expert doctors who understand the unique physical and emotional needs of kids. And it means being the region’s only health system designed with children — and their families — in mind. At Children’s National, that’s care that’s just right.

Is Your Life in Balance? Healthy Habits to Try in 2016 (StatePoint) Is your life in balance? The new year is a great time to take stock of your routine and make improvements where necessary.

Here are some thoughtful habits to consider incorporating into your day in the coming year.

FIND TIME TO DECOMPRESS

If you’re a morning person, get out of bed 30 minutes earlier than normal to wake up with your favorite coffee or tea and think about what you need to accomplish for the day. n More of a night owl?

Spend at least 30 minutes before going to sleep to unplug from technology and relax with a new book you’ve had on your list to read. n Schedule time for exercise to reduce stress and maintain a healthy lifestyle. Planning workouts ahead of time will make you more likely to stick to them. n

WRITE EVERYTHING DOWN Handwritten notes and to-do lists will reinforce your n

memory of the tasks you need to conquer. They also give you the option to look at what you need to do for the day and prioritize the list. Consider a personal planner, such as those from the popular AT-AGLANCE collection, which includes a variety of styles that reflect your personality and organizational needs. n Documenting your day not only keeps you organized, but also provides you with an opportunity to look back and reflect on your life’s accomplishments, memories and milestones from the year.

BALANCED DIET, BALANCED LIFE

Maintaining a healthy, balanced diet will help you feel great, and can increase your focus, energy levels and productivity. n Plan out your meals ahead of time before going shopping by marking them in a calendar.

This will give you more time during the week to cook and prepare meals, without having to make frequent trips to the store or feel tempted to grab n

New Year’s Food Resolutions to Improve Well-being

5

Soups and smoothies make for quick, healthful meals. PHOTO SOURCE: (c) Kalman & Pabst Photo Group

take-out. You’ll be more likely to stick with the habit if you love the calendar you use, so consider something easy on the eyes, such as an AT-AGLANCE fashion planner.

Cooking your own fresh meals can help keep your bank account balanced, and is often much healthier than food from a restaurant. And spending time in the kitchen is also a stress n

reliever for some people.

Make a fresh start – the beginning of a new year is the perfect time to make positive changes to how you schedule and organize your time. HS

(StatePoint) Improving one’s overall wellbeing is often top-of-mind when New Year’s resolutions are made.

Positive lifestyle changes are heavily rooted in the kitchen -- start there and take simple steps to achieve better health.

WHOLE FOODS FOCUS

Fresh, unprocessed foods are the cornerstone of a healthful diet. Whole foods include fruits, vegetables, legumes, whole grains, nuts and seeds -- all presented in their purest forms, free of unnecessary additives such as artificial flavors, colors, preservatives, sweeteners and hydrogenated fats.

Build a recipe for success with an ongoing grocery list that incorporates natural foods you’re excited to try, and begin to make small swaps. If it seems like an adventure, you’ll be inspired to avoid high-calorie, low-nutrient foods, and stick to those that provide energy and key disease-fighting properties.

Excellent examples of power-packed foods include bananas, dark leafy greens, black beans, avocados, strawberries, peas, quinoa, almonds, chia seeds and rolled oats. Shopping tip: these foods are typically located around the perimeter of the market.

MEALTIME MAGIC AT HOME

Take a few minutes each week to make meal plans. Preparing and consuming mostly home-cooked meals will train your palate to enjoy more healthful fare. And it’s worth the effort to know exactly what’s in each dish. Over time, you’ll learn to cook creatively with whole-food ingredients.

Heathy eating can be a breeze with a wealth of mealtime ideas that take 30 minutes or less to prepare.

A high-performance blender, like the Vitamix 780, makes it easy to whip up plant-based concoctions like smoothies, soups and whole-food juices -- even healthy sorbets made from nothing but frozen fruit. The blender has five touchscreen pre-programmed settings and an LED control panel to quickly create recipes with a single touch.

STICK TO IT

Now that you’ve committed to a whole foods-centered eating regimen, ensure old habits stay in the past.

Take a few moments to write down scenarios that might sidetrack you and how to avoid them. For example, partner up with friends or loved ones to form a support system and encourage each other to make healthy choices when getting together for occasional meals out. And lastly-- it’s okay to indulge here and there. You will be successful if you are happy about your choices and don’t feel restricted.

Focus on this new approach to eating to set out on the right course to optimal health. Understand what whole foods are, how to include them in your diet, and work with a support system. You’ll be well on the way to long-term success. HS

www.washingtoninformer.com / DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT

H-14

How to Choose a Hospital for Procedures or Surgeries (StatePoint) Many patients become overwhelmed when they learn they need to have a procedure or surgery, and make quick decisions based on convenience. But before quickly settling for the nearest hospital, there are a few important things patients should consider.

READ REVIEWS

Before choosing a restaurant, you may read a few reviews. So why wouldn’t you do the same for something much more important than dinner?

Spend some time researching the various hospitals on your list for their track records on safety, patient outcomes and patient experience.

Find out more about the healthcare professionals that you will encounter. Not just the surgeon, but rather the entire team that will be caring for you while you are there. How long has your surgeon been in practice? What is his or her success rate? Several organizations, including independent non-profits list hospital rankings and ratings based on a number of factors, and are searchable by various disciplinary specialties.

TREATMENT OPTIONS

Even if your doctor doesn’t mention it, there may be new treatment options available for your condition that are safer or have higher success rates. Not every hospital has the same technological capabilities and facilities, so you may not even be aware of what’s available to you without asking a few questions.

For example, CyberKnife, a computer-controlled radiosurgery system, delivers radiation to cancerous and non-cancerous tumors with millimeter accuracy. This virtual surgery may be worth a trip for those diagnosed with prostate cancer, a brain tumor, or lesions in the spine, lungs, liver and pancreas. Done in five treatments on an outpatient basis, it involves no incisions, no blood, no pain and no complications from anesthesia; and patients can resume daily activities immediately following treatment.

Additionally, this form of radiation therapy can treat many

H-15

3 CyberKnife

technology is helping physicians like Dr. Schwartz deliver safer, high-quality care.

Photo Credit: (c) Jerry McCrea

tumors that are inoperable by other methods.

“Because the technology is so precise, physicians can apply higher doses of radiation, offering patients a better chance for cure while minimizing damage to healthy tissue,” says Louis Schwartz, MD chief, radiation oncology, at Overlook Medical Center, a hospital with over 10 years of treatment experience in CyberKnife technology.

No matter what your condition is, do your research about the new innovative methods being employed by hospitals nationwide to treat it.

More information about CyberKnife technology can be found at atlantichealth.org/ CK-Overlook.

ASK QUESTIONS

Supplement your research by asking targeted questions of the right people. Ask trusted health care experts for their opinion. Seek out online forums of other patients with your condition. The feedback you hear may be some of the most invaluable information you collect during your search for the perfect hospital or facility for your treatment.

Before scheduling surgery or a procedure, get the facts and know your options. With a little digging, you may discover options for higher-quality care. HS

Kenya Moore (The Real Housewives of Atlanta) and Patrik-Ian Polk (filmmaker, Dr. Gilbert Daniel, Internal Medicine and Blackbird) on set while filming the new Maribel Torres, RN, Chief Nursing Officer PSA for Testing Makes Us Stronger. / Photo Credit: Duane Cramer

Did you know...? ① ② ③ ④ ⑤

United Medical Center was designated as the safest hospital in Washington, D.C. by Consumer Reports.

UMC is one of the first hospitals in D.C. to provide private patient rooms.

United Medical Center has 180 physicians, physician’s assistants, and nurse practitioners in 35 specialties dedicated to providing exceptional care.

United Medical Center was the first hospital in the region to offer low-dose mammography testing.

Our Emergency Department treats approximately 60,000 patients each year.

Make UMC your hospital. We offer convenient access to medical care where you work and live.

Not-For-Profit Hospital Corporation 1310 Southern Avenue, SE, Washington, DC 20032 202.574.6000 www.united-medicalcenter.com

DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT / www.washingtoninformer.com

2027 Martin Luther King Jr. Avenue SE, Washington, DC 20020 AmeriHealth Caritas District of Columbia Member Wellness Center

Connecting with our members right in their neighborhood!

Our Member Wellness Center provides a location for AmeriHealth Caritas District of Columbia (DC) members to: •

Get one-on-one advice from AmeriHealth Caritas DC nurse care managers on how to get and stay healthy

•

Learn how to live a healthy lifestyle through healthy

•

Speak with AmeriHealth Caritas DC community outreach representatives about their AmeriHealth Caritas DC benefits

cooking and fitness classes

Visit www.amerihealthcaritasdc.com or scan the QR code to see the wellness classes we offer.

Classes change each month. Free transportation can be provided to all members.

5400ACDC-1422-77

www.amerihealthcaritasdc.com

www.washingtoninformer.com / DECEMBER 2015 HEALTH WELLNESS & NUTRITION SUPPLEMENT

H-16