PORTER HOSPITAL S GUIDE TO LIVING WELL HOW DO YOUR HEALTH CHOICES ADD UP? STRESS LESS FOR BETTER HEART HEALTH. Pulses: YOUR NEW SUPERFOOD

Transcription

1 PORTER HOSPITAL S GUIDE TO LIVING WELL HOW DO YOUR HEALTH CHOICES ADD UP? STRESS LESS FOR BETTER HEART HEALTH Pulses: YOUR NEW SUPERFOOD H56011_Porter_final 1

2 HEALTH HAPPENINGS The Meat of the Matter IS THE WEATHER TO BLAME FOR PAIN? It s long-believed that the weather can trigger adverse symptoms associated with back pain or osteoarthritis. Despite this popular belief, a newly published study from The George Institute for Global Health in New South Wales, Australia, disagrees. Studying more than 1,300 people with either low back pain or knee osteoarthritis, researchers compared weather parameters when patients initially reported pain with weather conditions one week and one month before the onset of pain. Weather parameters included humidity, air pressure, wind direction, precipitation and temperatures that averaged between 41.7 degrees and 91 degrees Fahrenheit. Surprisingly, the results of the study showed no association between the weather and knee osteoarthritis or lower back pain. The next time you struggle with low back or knee pain, call your doctor instead of blaming the weather. A new study in the journal Gut suggests high consumption of red meat is associated with an increased risk in men for diverticulitis, a painful condition that occurs within the body s digestive system. Analyzing data from more than 46,000 men ages 40 to 75, researchers examined the risk of the disease and eating different types of meat, including processed and unprocessed red meat, fish and poultry. Compared to men who ate the least amount of red meat, those who consumed the most had an increased associated risk of developing diverticulitis by 58 percent. To lessen your possible risk, try substituting a portion of red meat with fish or chicken. 20% According to the results of the study, those who ate fish or poultry instead of one daily portion of red meat saw a lower associated risk for diverticulitis by DON T GO STRESSING YOUR HEART New research published in The Lancet strengthened the possible link between stress and cardiovascular disease (CVD). Tracking nearly 300 people for an average of 3.7 years, researchers gave patients PET/CT scans to record data such as brain activity and artery inflammation. Patients who had more activity in the amygdala, an area of the brain involved in processing emotional distress, had a greater risk of CVD than those with lower activity. The results of the study also found a link between increased amygdala activity and artery inflammation, which could be a reason behind the heightened risk. Although more research is needed to solidify this relationship, properly managing stress may lessen your risk for CVD and other health-related issues. To manage your stress levels, try meditation, taking a brisk walk once a day or deep breathing. 2 H56011_Porter_final 2

3 EVERYDAY WELLNESS Fear Pursue hobbies that provide opportunities to socialize, make connections and support others. FACTOR You might think if you have a fear of something, you have a phobia, but the two terms don t necessarily mean the same thing. Fear is an inevitable and necessary fact of life. The American Psychological Association defines fear as a rational reaction to a potentially dangerous event or object. Fear, for example, may prompt you to take cover during a severe storm. On the other hand, phobias are considered irrational fears triggered by either specific or general events or items. In this case, the severity of the fear far outweighs the threat it poses. The Anxiety and Depression Association of America estimates that 19 million Americans have some sort of phobia. Examples include a fear of: animals, such as insects, snakes or spiders clowns flying in an airplane germs heights public speaking While fears help people respond appropriately and cautiously to danger, phobias can interfere with adults ability to live their lives. When people with a phobia encounter their fear, they may experience reactions ranging from a rapid heartbeat to crippling panic. As a result, they may go out of their way to avoid the phobia s trigger. For example, people with a public-speaking phobia may turn down a promotion simply because they don t want to give a presentation. Fortunately, you don t have to deal with phobias on your own. If you re struggling with one, talk with your doctor about potential coping strategies that may help you face and conquer your fears GET A Doing so yields many mind-body benefits, including: LOWER STRESS LEVELS People who disconnect from work and other stressors feel less overwhelmed and are better able to approach challenges with renewed perspective, according to the American Psychological Association. Even if you can spare only 15 minutes, give yourself permission to unwind with a favorite activity. A DECREASED RISK OF DEMENTIA Hobbies are beneficial for people of all ages, but they become even more important during older adulthood. Staying connected with peers, learning new skills and performing activities that are otherwise mentally enriching may lower a person s risk of Alzheimer s disease, according to the Alzheimer s Association. Don t be afraid to take up a new hobby, such as playing a musical instrument, or join a group dedicated to hiking, gardening or birding. HEALTHIER HABITS Many hobbies, including gardening and golfing, can help you meet your fitness goals. Even creative, albeit sedentary, pursuits like knitting or writing can improve hand dexterity and help fill time usually spent watching TV or snacking. Remember, all hobbies can be beneficial as long as you pick something you love. Drawing, reading, yoga, biking or simply enjoying a daily walk on a nature trail are also good choices. 3 H56011_Porter_final 3

4 MEET THE DOCTORS Physicians SPEAK Vijaya Chapala, M.D., Internal Medicine Shalini Patel, M.D., Family Medicine Portage Medical Group 3630 Willowcreek Road Portage, IN (219) My goal is to improve the health of each patient, allowing them to live life to the fullest. After receiving graduate degrees in botany, biochemistry and nutrition, Dr. Chapala completed medical school at Ross University School of Medicine and her residency in Internal Medicine at the Allegheny University Hospital in Philadelphia. She continued as an attending physician at the VA Hospital in Asheville, NC. Today, she incorporates alternative and preventive medicine and nutrition to individualize each patient s treatment plan. Westchester Medical Group 650 Dickinson Road Chesterton, IN (219) I focus on treating the whole patient, not just their disease. After receiving her medical degree from American University of Antigua, Dr. Patel completed her family medicine residency at University of Illinois at Rockford through the Dixon Rural Training Track, where she gained the experience and skill to treat patients of all ages. I want to provide diligent care and develop trusting, therapeutic relationships in an environment where my patients are heard and at the forefront of the decision-making process. Kajal Patel, M.D., Family Medicine Portage Medical Group 3630 Willowcreek Road Portage, IN (219) I enjoy being able to help my patients navigate the healthcare system. Her interest in anatomy and physiology led Dr. Patel to pursue a degree in medicine at Windsor University, School of Medicine. She completed her internship and residency in family medicine at Presence Saints Mary and Elizabeth Medical Center in Chicago. Family physicians act as guides by coordinating care across all specialties. I feel this is an important role to be able to deliver the best care possible. Louis Miceli, D.O., Family Medicine Primary Care 3125 Willowcreek Road Portage, IN (219) It is a privilege to help my patients recover their health. A graduate of Chicago College of Osteopathic Medicine, Dr. Miceli completed an internship at South Bend Osteopathic Hospital and a residency in pediatrics at the Chicago Osteopathic Medical Center. I enjoy the variety of the health issues and concerns of my patients young and old. Although he specialized in pediatrics, he sees patients of all ages, and adds, Children are very special to me; they are our future. Drs. Chapala, Patel, Patel and Miceli are all members of the medical staff at Porter Regional Hospital 4 H56011_Porter_final 4

5 Daily health choices good and bad make a big difference in the course of a year. Health ADDS UP IN THE KITCHEN BIG SWIGS Drinking one 16-ounce bottle of soda per day adds 18,980 GRAMS of sugar to your diet every year. WHERE THERE S SMOKE Smoking one pack of cigarettes per day adds up to 7,300 CIGARETTES per year. TAME THE TREATS Eating one chocolate chip cookie a day for a year adds more than 3.5 POUNDS of fat to your diet. That means 41.8 LBS. of sugar each year will pass through your body. At $6 a pack, it will cost you $2,190 annually. A pint of ice cream every week adds nearly 6.5 LBS. of sugar to your diet every year. All those extra calories amount to 10 POUNDS of body weight, which is the size of a watermelon. After one year of quitting smoking, you ll reduce your risk of coronary heart disease by 50%. Quitting this weekly ice cream binge will reduce your yearly calorie intake by more than CALORIES. STATES OF HEALTH America is a diverse country, especially when it comes to health habits, according to the United Health Foundation s 2016 America s Health Ranking annual report. Northeast The Northeast is the healthiest region. Four of its states (Massachusetts, Connecticut, Vermont and New Hampshire) landed in the report s top six healthiest states based on factors such as smoking prevalence and rate of preventable hospitalizations. Midwest The Midwest is for meat-lovers. Residents in the Dakotas, Nebraska and Iowa consume more red meat on average than most other states. Southeast The Southeast has the largest waistlines in the United States, accounting for four of the five most obese states (Louisiana, Alabama, Mississippi and Kentucky). West The West is the most exercise-obsessed part of the country. Oregon, Washington, Utah and Colorado have the highest proportion of residents who report being physically active. 5 H56011_Porter_final 5

6 EVERYDAY WELLNESS ER visitors by age TEST YOUR ER According to Becker s Hospital Review, 63 percent of ER visits are from patients 18 to 64 years of age. Patients under 18 years make up 21 percent of visits, and patients over age 65 account for 16 percent of visits. PREP SKILLS EMERGENCY ROOM ETIQUETTE Worrying about the do s and don ts when you re sitting in an emergency room may not seem like a priority, but following a few points to be respectful can make for a smoother visit. Care for your neighbors. Silence your cellphone and if possible, step outside to take a call. Remember to cover your cough, and use a tissue when you sneeze. Honesty is the best policy. Exaggerating your symptoms, even a little, can complicate the diagnostic process and lead to an unnecessarily longer visit. If your symptoms worsen after check-in, notify the nurse or front desk staff immediately. Understand the system. Patients are treated based on the severity of their symptoms or suspected condition and not by order of arrival. When you need immediate care, you don t always have time to pack a hospital bag. That s why it s important to prep for an emergency room (ER) visit before an emergency strikes. Take this quiz to see if you re ready to navigate a trip to the ER: Which are among the most common reasons people seek emergency care? A: Abdominal and chest pain B: Broken bones and fractures C: Shortness of breath D: Headaches E: All of the above a copy of your living will or healthcare proxy (if applicable) contact information for your relatives and doctor a list of current medications, drug allergies, chronic medical conditions and any recent medical procedures you ve had a copy of your photo ID and insurance card Before heading for the ER, make sure you have: 3. A 5 What day of the week is busiest in the ER? A: Saturday B: Sunday C: Monday D: Wednesday TIP: Store your insurance card in your wallet and take photos of your medicine bottle labels with your smartphone to help ensure easy access to this information. Before leaving for the ER, you should bring how many pieces of important health information? A: 5 B: 4 C: 3 ERs see the most traffic on Mondays, due in part to patients thinking they could sleep off weekend ailments or injuries. The hours between 12 and 10 p.m. are also busy, while 4 to 9 a.m. is usually quiet. 2. C Monday Reasons to call 911 include shortness of breath, chest pain, uncontrollable bleeding or fractures where the broken bone has punctured the skin. 1. E All of the above When you have a medical emergency, you want treatment fast. Visit PorterHealth.com and click on Emergency Medicine to learn more about our emergency room wait times. ANSWERS 6 H56011_Porter_final 6

7 ORTHOPEDIC HEALTH Pinpoint Your Is that twinge you feel indicative of an injury, or just the sign of a good workout? Whether you re an athlete, a weekend warrior or someone trying to work fitness into your daily routine, you ve probably dealt with pain at some point. There s a difference, though, between the burn you feel after a hard workout and injury pain. SOLELY SORENESS If you experience muscle soreness or feel a little stiff a few hours or up to a day after you exercise, that s normal. It happens when your muscles have worked hard and need time to repair themselves and grow stronger. If it s during your workout, it s called acute soreness. If you are very sore, you can try an at-home remedy. Light exercise or gentle stretching helps ease the pain in many cases. After stretching, try ice (for soreness or an injury the same day) or heat (for soreness or an a joint effort injury after the first day). Over-the-counter pain medication, especially nonsteroidal anti-inflammatory drugs like ibuprofen or naproxen, also helps. INJURY INDICATORS If your muscle or joint pain is severe, particularly if the pain is accompanied by bruising or swelling, it could be indicative of an injury. Common fitness-related injuries include sprains, strains, patellar tendinitis and runner s knee. If you suspect an injury, try the RICE method: rest ice compression elevation If your pain or swelling doesn t go away within seven to 10 days, consult your doctor about the best course of action. Learn how to get relief from knee and hip joint pain at one of Porter s free monthly presentations. Register by calling or visit PorterJOINTCARE.com and click Attend a Free Seminar. Patient results may vary. Consult your doctor about the benefits and risks of any surgical procedure or treatment. If you re one of the more than 27 million Americans age 25 and over who have osteoarthritis, exercise is one of the best treatments, according to National Institute of Arthritis and Musculoskeletal and Skin Diseases. TIME FOR A NEW JOINT? Chronic joint pain may indicate that you could benefit from a joint replacement procedure. When your joints wear down due to arthritis or injury, day-to-day life becomes more difficult. Your doctor might recommend you join the 1 million Americans who have a knee or hip replaced each year. Signs you should have a conversation with your doctor about joint replacement include: inability to get through day-to-day tasks without help for example, unloading the dishwasher or cleaning the living room pain that keeps you from sleeping or affects your ability to walk pain that doesn t get better with conservative approaches, such as rest, medication or physical therapy osteoarthritis pain that is affecting your mental or emotional well-being In addition, if your doctor orders tests and results show significant damage to the affected joint, joint replacement may be recommended. 7 H56011_Porter_final 7

8 EVERYDAY WELLNESS Improve your health while you catch up on your favorite television shows. The Couch Potato WORKOUT Whether you like to see your favorite shows live or prefer binge-watching, the average American sits through five hours of television a day. Instead of sitting still the whole time, try these simple exercises to make TV watching a little healthier SIT-UPS AND CRUNCHES Remember to keep your back straight and your arms crossed over your chest. If you can t do a full sit-up, come up as far as you can into a crunch. Do as many as you can during commercial breaks or before the next episode starts. SQUATS This move uses your body weight to strengthen your core, glutes and thighs. Stand with feet a little more than shoulder-width apart and your arms in front of you and parallel to the floor. Sink back, like you re sitting in a chair, while pushing your hips back and bending your knees. Slowly rise back up. See how many you can do during a commercial break. PLANKS This exercise is deceptively hard work. Hold yourself at the top of a push-up (with your toes curled under and your weight resting on your hands or forearms) for at least 30 seconds. See if you can plank the length of a television theme song. Spotlight on FOOD SAFETY Preventing foodborne illness involves more than just properly washing hands and surfaces frequently. Keep your family safe with these tips. DON T TASTE-TEST: Identify cutting boards. Designate one cutting board for produce and one for meat, seafood and poultry. Even when you wash cutting boards between uses, you should still use them for their designated purposes to prevent cross contamination. Thaw carefully. Never thaw food on the counter. Instead, place food in the refrigerator 24 hours ahead of time, or place frozen food in a plastic package and submerge it in cold water. Food thawed using an ice bath should be cooked before re-freezing. Watch the temp. Use a food thermometer to ensure meats, seafood and poultry are cooked to safe internal temperatures. Also, keep an eye on your refrigerator it should be set at 40 degrees Fahrenheit or below. Store safely. Let containers of leftovers cool completely before placing them in the fridge. Large containers of warm food can raise the temperature of foods nearby on refrigerator shelves. Refrigerate foods within two hours of cooking. If you re concerned your food has spoiled, toss it out. Eating even a small amount of expired or contaminated food can make you sick. 8 H56011_Porter_final 8

9 HEART MATTERS Speak Up WHEN YOUR HEART CAN T Can you recognize the subtle signs of a silent heart attack? Could you be having a heart attack without even realizing it? It s a scary thought and a scenario that s quite commonplace. While many heart attacks come with distinct warning signs chest tightness, pain in one or both arms, discomfort in the jaw or neck, shortness of breath, nausea, and cold sweats nearly half occur silently, according to the American Heart Association. Fortunately, there are ways to get a handle on asymptomatic heart attacks. REALIZE YOUR RISK High cholesterol, high blood pressure, smoking, obesity and family history increase your chances of experiencing a heart attack. Risks for regular and silent heart attacks are the same. Know your risk factors so you can make appropriate lifestyle changes. eat your berries! According to a study by the Harvard School of Public Health, eating at least three servings per week of blueberries or strawberries can help women lower their heart attack risk by 32 percent. SPOT THE SUBTLE SIGNS Don t wait for intense chest pain before seeking medical help. Question subtle problems, including indigestion, flu-like symptoms, prolonged fatigue or the feeling that you may have pulled a muscle in your chest, back or arms. REACT IN REAL TIME Minor symptoms may not immediately seem like a reason to call 911, but don t be reluctant to seek emergency medical care. If you suspect you re having a heart attack, get help immediately. Know the risk factors and warning signs of a heart attack. If you or a loved one experience them, call 911. Learn more about our nationally Accredited Chest Pain Center. Visit PorterHealth.com, click on Emergency Medicine and then Heart Attack. LISTEN TO YOUR NUMBERS You might not know you re experiencing a silent heart attack, but if you pay attention to your numbers, you can take action that may be able to prevent one from occurring. The American Heart Association (AHA) recommends that everyone older than age 20 be screened annually for blood pressure, cholesterol and body mass index. High blood pressure (140/90 mm/hg or higher, according to the AHA) does not cause noticeable symptoms, making screening for it particularly important. Simple yearly screenings provide an in-depth look at your heart health and can let you know if your heart is in danger. Get proactive about preventing silent heart attacks, and speak with your primary care provider about your numbers. 9 H56011_Porter_final 9

10 EVERYDAY WELLNESS Pea IS FOR PULSE Don t be fooled by their size. Pulses a class of legume that includes dry beans, dry peas, chickpeas and lentils may be small in stature, but they pack a mighty nutritional punch. Have you had your pulses today? Don t Drain the Can! Chickpea juice can be used as a substitute for egg whites in everything from meringues to mayonnaise! CHOCOLATE SALTED CARAMEL HUMMUS Ingredients 6 tablespoons extra-virgin olive oil 4 teaspoons dark agave syrup 4 teaspoons dark cocoa powder 2 teaspoons salted caramel extract 10.5 ounces boiled chickpeas Directions Add the oil, syrup, cocoa and caramel extract together in a blender bowl and mix with a spoon. Add the chickpeas to the mixture and blend with a hand-held blender until smooth. Serve with pita chips or fresh fruit. WHAT THEY ARE: Chickpeas, also called garbanzo beans, are hearty pulses best known as the star ingredient in hummus, a Middle Eastern dip that enjoys widespread popularity in the United States. HOW TO USE THEM: Chickpeas taste great in homemade hummus and as salad toppers. You can also roast them in an oven until they re crispy for a protein-rich snack. WHY THEY RE GOOD: Like all pulses, chickpeas are an excellent source of lean, plant-based protein. An ounce of chickpeas contains 30 percent more protein than an ounce of ground beef. Chickpeas are also abundant in potassium, magnesium and iron, making them a great post-workout recovery snack. 10 H56011_Porter_final 10

11 WHAT THEY ARE: From lending their name to a chart-topping pop group to their status in the South as a New Year s good-luck food, blackeyed peas are one of the more famous pulses. Their signature black spot is where the bean attaches to the pod. WHY THEY RE GOOD: Black-eyed peas are an excellent source of sustained energy because of their high protein content and complex carbohydrates. They also boast a good dose of vitamins A, B and K. HOW TO USE THEM: Substitute black-eyed peas for other beans for a unique twist on chili, pork and beans, or burritos. They re also great in Texas caviar and other fresh salsas. Patriotic Pea Black-eyed peas were a favorite of George Washington. In 1792, he bought 40 bushels of seeds to plant on his Virginia plantation. He called them cornfield peas because they were typically planted between rows of corn. EVERYDAY WELLNESS CHICKPEAS BLACK-EYED PEAS The United Nations officially declared 2016 the International Year of Pulses. Global Pulse Day also occurs every January to celebrate this flavorful (and underappreciated) source of protein. For inspiring ideas on incorporating pulses into your cooking, visit Pulses.org/recipes. LENTILS AVOCADO SALSA WITH BLACK-EYED PEAS Ingredients 2 avocados, diced 1 can corn, drained 1 can black-eyed peas white onion, chopped cup fresh cilantro, chopped 1 cup roma tomatoes, diced cup red wine vinegar cup olive oil teaspoon ground coriander teaspoon chili powder teaspoon minced garlic HOW TO USE THEM: With a mild flavor, lentils readily absorb other flavors and seasonings, making them a great base for soups and stews Unlike dried beans, lentils do not have to be soaked before cooking them. Directions Combine avocados, corn, peas, onion, cilantro and tomatoes in a large bowl. In a separate bowl, whisk together remaining ingredients, pour over the salsa and toss. Refrigerate for 1 hour before serving. WHAT THEY ARE: Lentils are staples of cuisines across Asia and Africa and come in hundreds of varieties. In fact, they were one of the first domesticated crops in the world. Their name reportedly owes to their shape they look like an eye lens. Today, many lentils are grown in Canada and the northwestern U.S. WHY THEY RE GOOD: Aside from being rich in folate and potassium, lentils are a particularly good source of dietary fiber. One cup provides more than half the recommended daily value. 11 H56011_Porter_final 11 4/24/17 3:14 PM

12 Porter Regional Hospital 85 East US Highway 6 Valparaiso, IN WANT TO READ MORE? Visit PorterHealth.com/signup to receive other health and wellness articles and register for our enewsletter. THOSE WHO SIGN UP WILL BE ENTERED INTO A DRAWING FOR A FITBIT! No purchase necessary. Void where prohibited. You must be 18 years of age or older. Porter Regional Hospital complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex. For more information, see link on our home page at PorterHealth.com. Attention: If you do not speak English, language assistance services, free of charge, are available to you. Call (219) (TTY: (800) ). ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al (TTY: (800) ). 注意 : 如果您使用繁體中文, 您可以免費獲得語言援助服務 請致電 (TTY: (800) ) VOLUME 9 ISSUE 2 Want More? Visit PorterHealth.com/signup to sign up for our enewsletter! PorterHealth.com Porter Regional Hospital is owned in part by physicians. This publication in no way seeks to serve as a substitute for professional medical care. Consult your doctor before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines. H56011_Porter_final 12 4/24/17 3:14 PM