Healthy Lifestyle for the Family

by John Douthitt

As seen in the Odessa American “Medical Matters” at:

https://www.oaoa.com/people/health/medical_matters/article_62cf8bf6-a309-11e8-adf7-bfa187d94693.html

The latest studies from the Center for Disease Control regarding obesity in the United States are scary to say the least, and the future projections only show this epidemic to be getting worse. Unfortunately, these latest studies aren’t just regarding the adult population. The childhood obesity rates are just as dire. Below are some of the CDC’s childhood obesity facts.

  • Childhood obesity has more than tripled in the past 30 years.
  • The percentage of children aged six to 11 years in the United States who were obese increased from seven percent in 1980 to nearly 20 percent in 2008. Similarly, the percentage of adolescents aged 12 to 19 years who were obese increased from five percent to 18 percent over the same period.
  • Overweight and obesity are the result of “caloric imbalance,” too few calories expended for the amount of calories consumed. This is affected by various genetic, behavioral and environmental factors.

The various negative effects of obesity on health and well-being include:

  • high cholesterol
  • high blood pressure
  • diabetes
  • bone and joint issues
  • sleep apnea

So, what is the quickest and easiest way to combat this growing problem? Follow the following recommendations and the trends listed above will be reversed.

Children today have many more opportunities to develop sedentary habits than in year past. Computers, computer games and hundreds of television channels are all things children have access to now. When many of us were children, the first thing on our minds when we got home from school was to go outside and play. Unfortunately, today we are unable to turn our children loose outside like parents could before. So what do we do to ensure our children adopt healthy habits?

Healthy Lifestyle as a Family

Activity:

Adopting a healthy lifestyle as a family is key to improving our overall health. Children will follow their parent’s lead … so incorporating healthy family outings is the first and easiest step. Instead of spending an evening in front of the television, head to the nearest park and play catch, shoot baskets, go for a walk or rediscover the joy of riding a bike.

Healthy Eating:

Preparing healthy meals and avoiding the fast food drive-through is also extremely important.  Our society of convenience has created a dietary disaster. But learning a few, easy recipes to prepare at home will create healthy eating habits.

These are just two easy steps that could have a profound effect, not only on our lives as adults, but also on our children. Healthy lifestyle habits, including healthy eating and physical activity, can lower the risk of becoming obese and developing related diseases.  A healthy lifestyle can pay a lifetime of dividends.

John Douthitt is general manager of Mission Fitness. He earned his Bachelor of Science in Exercise Science from the University of North Texas and has over 25 years of health club and fitness industry experience.

 

 

Gynecological Needs After Hysterectomy

by Dr. Avelino Garcia, MCH ProCare Women’s Clinic

Many women assume that once a hysterectomy (removal of the uterus) is completed, they no longer have need for a gynecologist. This, in fact, is not true! There are many health care needs for women, even after hysterectomy.

Pelvic Pain or Pain with Intercourse

A yearly pelvic examination is encouraged for all women, even after child bearing years. During a pelvic exam, the gynecologist assesses the vaginal anatomy, looking for any skin abnormalities or lesions. During a bi-manual examination, the gynecologist feels internally and externally for any masses or abnormalities. These examinations also help to assess women who suffer from pelvic pain or pain with intercourse.

Bladder or Bowel Issues

Some women have problems with pelvic support, or a relaxation of the muscles that support the bladder and rectum. These women may suffer from urinary leakage, difficulty completely emptying the bladder or issues moving the bowels. These are issues that can be diagnosed and assessed by an annual pelvic examination by a gynecologist.

Menopausal Symptoms

As women age, menopausal symptoms can occur, even long after a hysterectomy. Some women suffer from hot flashes, especially at night. Many women complain of problems falling or staying asleep. After menopause, vaginal dryness and recurrent infections in the urinary tract (bladder infections) are very common, which can also lead to painful intercourse or pelvic pain.  These are also important issues that are addressed by a gynecologist during your annual examination.

Bone Changes

Bone changes occur as women age. According to The American College of Obstetricians and Gynecologists (www.acog.org), “A small amount of bone loss after age 35 years is normal for both men and women. But during the first four to eight years after menopause, women lose bone more rapidly.” This increases the risk for osteopenia or osteoporosis. This is addressed by Bone Density Screenings (DEXA Scans) that are ordered every other year after the age of 65.

Breast Health

Breast health is also an important issue addressed yearly by the gynecologist. During an annual examination, a breast exam is completed by the provider. Yearly mammograms are ordered to screen for breast cancer.

 

Yearly examinations by a gynecologist are still important, even if you do not have uterus. Make your health a priority! Call MCH ProCare Women’s Clinic for an appointment today at (432) 640-2491.

Why to Reconsider Vaping

by Elizabeth Ybarra RRT, TTS – Medical Center Health System Cardiopulmonary Staff Educator

As seen in the Odessa American’s Medical Matters:

http://www.oaoa.com/people/health/medical_matters/article_cc8ef386-4e56-11e8-b6cd-9ffeb1a166a2.html

Society changes and upgrades are everywhere. For example, look at fashion, art and television. Other changes include actions and what is “popular” at any particular time. That being said, smoking cigarettes has been around for centuries … that is nothing new. However, “vaping” is a new trend that is being highly utilized by the population.

What is “vaping”?

Vaping is also known as electronic nicotine delivery system, or E.N.D.S. These electronic nicotine devices have become the new trend, especially in the younger populations. The allure has to do with these “e-cigarettes” being small, having no smell and providing a variety of flavors that are fun and appealing.

Are “e-cigarettes” good or bad for you?

Some news sources and our society have been implying that e-cigarettes are harmless and a better alternative to regular cigarettes. But that message is not necessarily accurate.

To understand the good and bad of these devices, one has to know a little more about how they work. The devices have a heating element that heats up a cartridge filled with nicotine. The heat produces a vapor that is then inhaled. The e-cigarette contains a humectant, typically propylene glycol, flavoring and nicotine (rti.org).

Why are e-cigarettes something to reconsider?

There are three main reasons to reconsider ever “vaping” in the first place, or certainly never again.

  • The biggest reason is that these devices are not regulated by the FDA. Therefore, the amount of nicotine and humectant might not be disclosed or accurate.
  • These devices have simply not been around long enough for adequate clinical findings on how these ingredients effect the body when heated.
  • The popularity of vaping creates the potential to encourage non-smokers to start experimenting with nicotine. According to Quit.com, research suggests that nicotine is as addictive as mood and behavior altering drugs such as heroin, cocaine and alcohol. It is tough to quit nicotine, so why start using it to just be part of a trend?!

Is there anything good about vaping?

The only good thing about vaping is that there is no combustion with e-cigarettes like there is with normal cigarettes. (NationalAcademies.org) The combustion aspect of a lit cigarette is that it releases over 7,000 chemicals.

There might not be that same worry with vaping, but do not be fooled. There are still toxins being inhaled that affect smokers and nonsmokers as well. (TruthInitiative.org)

So, the next time someone wants a companion to vape with, opt out of that dangerous experience and put your health first.

 

Sports Injuries – Spring into Action

by Tim “Trapper” O’Connell MS, LAT

MCHS Divisional Director/Pro Care Orthopedics/CHW Family Med/Occupational Med

 

As seen in Odessa American Medical Matters:

http://www.oaoa.com/people/health/medical_matters/article_de944cda-3eba-11e8-959f-af0df70315ea.html

Sports injuries occur in the spring due to many conditions and it is now the time of the year to address preventive measures. As a parent, coach or athlete, preparation and understanding your level of fitness will help reduce pain, injury, lost playing time and money.

The first tip is to continue to hydrate.

Yes, you have to drink more water to compensate for fluid loss during exercise. A loss of body fluid is a set up for dehydration and cramps. This will ultimately be a step in prevention of muscle strains and possible tendon injuries. Drink water before, during and after practice and games. Warming up five to seven minutes before your activity is essential and good time to start drinking water. Are sports drinks good to drink before your activity? Let’s address that at a later time. The short answer for now is, drink more water.

A consideration for all age groups is skin care.

Use generous amounts of sunscreen products and of course SPF 30 is recommended as starting strength in most cases. Take into account for younger age group, face protection and wearing clothing and/or a hat in peak UV exposure. Burns are painful and can be debilitating.  Re-application is a strong method to boost skin coverage for those extended hours in the sun.  Follow instructions on the container.

Shoes

Great fitting and supportive shoes will prevent the blisters, shin splints and “kneecap” (patellar) bony and tendon inflammation.

Warm up and Cool down

Another good rule of thumb for all athletes is “warm up and cool down”. Use heat to increase circulation before the event and ice after the event to decrease pain and inflammation. Rest and recovery are good to allow the body to charge back up. Take frequent breaks and ease back into activity after your break.

Basic first aid kits are an excellent tool to have available in your car or at sports events. If you do incur an injury, here are some simple tips.

Bleeding

If bleeding occurs, apply pressure with a clean cloth. Clean and/or rinse area. Cover with bandage and secure area. If bleeding continues, seek advanced medical help.

Swelling

If swelling occurs, assess area for instability (dislocated, unable to walk or move body part). Compare to opposite limb if possible, ice or cool compress for injured area. Seek advanced medical help in regard to his/her perceived level of pain or level of disability.

Prevention

Consistency in exercise is a key factor to physical conditioning and starting your spring and summer outside activities. Short periods of exercise each day need to include a functional, dynamic warm up. Take a walk or jog, depending on your physical restrictions. I recommend walking for time and not distance. This will allow you to exercise in minutes and not concern yourself with how far you have moved in your activity. We will also address your heart rate and exercise heart rate in another article. For now, address your exercise and heart rate with your primary physician.

If you have questions or concerns about an injury, please don’t hesitate to call Trapper, ProCare Orthopedics, at 432-640-2793.

Get outside and have a SUPER SPRING! 

 

Make Physical Activity a Priority for Heart Health

by Millie Gonzales, RN, BSN Cardiac Rehab Nurse

 

As seen in Odessa American Medical Matters:

http://www.oaoa.com/people/health/medical_matters/article_369863fa-0d09-11e8-a896-cb44244d4a62.html

With Heart Disease on the rise, it is vital to make cardiovascular exercise a priority. Most of us find it challenging to make time in our day to invest in our health. Although, rearranging your daily schedule and setting a reachable exercise goal every day is a start!

Benefits of cardiovascular activity

  • Decreases risk of coronary artery disease and stroke
  • Reduces symptoms and decreases chances of another heart attack
  • Improves heart and lung performance while creating healthy habits
  • Improves blood pressure, blood sugar and blood cholesterol levels
  • Maintains a healthy body weight
  • Increases energy and stamina while decreasing stress levels

 

How to get started and what to do. (Hint – Make it fun!)

Create a specific exercise goal including frequency, intensity, time and type of exercise. Make a personal commitment to your plan. And get started!

Walking is an easy, safe and effective way to begin. Be flexible and make it fun! Start slowly and build up gradually to at least 30 minutes a day on most, or all, days of the week.

Make this a priority for one month and work out at the same time every day. By doing so, it will become a habit. After a month, evaluate your progress and make changes accordingly.

With time, this will create great changes and benefits to your health. The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity such as brisk walking and at least 75 minutes of vigorous activity, or an equal combination of both. Please note that heart patients and individuals with specific medical questions or needs should consult with their physician regarding what type of physical activity is safe for them.

Your health is so important and is worth the investment of time. Your heart will be happy you made this a priority!

 

 

Soup and Salad for Cold and Flu?

by Deborah McPherson MS,RD, LD, CDE and Mia Gibson RDN, LD, CDE

As seen in the Odessa American Medical Matters: http://www.oaoa.com/people/health/medical_matters/article_7651392c-e298-11e7-9893-2b7b151c4e84.html

We may have all heard that chicken soup is good for what ails you, but can it actually cure a cold?

The answer is, of course, no. However, it has been proven to help relieve congestion, act as an anti-inflammatory and prevent dehydration … which may come in handy when you have a cold or flu.

How can salad help? 

A salad, especially a dark green leafy salad with spinach, contains beta-carotene and vitamin C that both enhance immunity … which might help prevent us from getting sick in the first place. Add some grilled salmon to the salad, which contains omega-3 fatty acids, for additional anti-inflammatory properties.

A healthy diet, getting enough exercise and rest … and keeping stress levels down … may be our best defense against cold and flu this season. A well-nourished body may more easily ward off infections. Other nutrients that may help increase our immunity are:

  • B-6 in fortified cereals, poultry, seafood and a variety of fruits and vegetables
  • Vitamin E in nuts, protein in dairy, meat, poultry, fish, beans and peas
  • Selenium and zinc in seafood and beef

So why can’t we just take a vitamin or herbal supplements instead of eating these foods? 

Whole foods offer several benefits over dietary supplements. Whole foods provide more than one nutrient, dietary fiber and other protective substances such as phytochemicals and antioxidants that may also help protect us against disease.

Before taking dietary supplements, other than those prescribed by your doctor, remember that dietary supplements don’t undergo the same testing and quality control that prescription medications do. Just because the bottle says “all natural” does not mean that it will not interact with your current medications or cause side effects. Use caution and remember that supplements such as Echinacea and Ginseng, when taken longer than a few weeks, may actually lower immunity.

Some people may benefit from supplements, but ask your doctor before jumping on the supplement band wagon.

Dietary guidelines do recommend doctor-prescribed supplements or fortified foods during pregnancy and for adults over 50. In addition, we might need supplementation if we have a medical condition or surgery that leads to a deficiency in certain nutrients, consume less than 1,600 calories daily or follow a special diet (vegan or vegetarian) that may limit the variety of foods consumed.

Just remember:

  • Too much of a good thing (vitamins, herbs) may not be good.
  • Too many of those “candy-gummy” vitamins could be toxic.
  • Eat whole foods first and discuss dietary supplements and vitamins with your doctor.

 

Consult your doctor before making changes in your diet. If you have a medical condition, certain items may need to be reduced or eliminated. Seek the advice of your physician and Registered Dietitian before making any changes in your diet or lifestyle.

NUTRITION TIP OF THE DAY: Hot drinks with lemon or lime may help relieve sore throat or cough symptoms. And try spicy, hot soups to help clear nasal passages and possibly help an inflamed throat.

 

(Sources: Mayo Clinic, Nutrition Action, CSPI, JADA, Eatright.org, Web MD and MCHS Dietitians)

CHICKEN TORTILLA SOUP

Serves Eight

 

INGREDIENTS

1 small onion, chopped

1 tsp. cumin

1 (4-5 oz.) can chopped green chilies

½ tsp. black pepper

2 cloves garlic, minced

1 (14.5 oz.) can beef broth

2 Tbs. water

1 tsp. chili powder

1 (14.5 oz.) can no salt stewed tomatoes

2 tsp. Worcestershire sauce

1 ½ c. water

8-10 corn tortillas, cut in strips (bake in oven to crisp)

1 (14.5 oz) can fat free reduced sodium

1 c. diced cooked chicken breast

chicken broth

1 c. fat-free or low fat shredded cheese

1 (13.5 oz) can tomato juice

 

INSTRUCTIONS

In large soup pan, soften onion, chilies and garlic in 2 Tbs. water. Add liquids, tomatoes and seasonings. Bring to a boil and simmer one hour, covered. During last ten minutes, add chicken. Top with cheese and tortilla strips before serving. Add one or two slices of avocado before serving, if desired.

 

NUTRITION INFORMATION

Calories – 130

Carbohydrate – 24 gms

Protein – 8 gms

Fat – 0.5 gm

Saturated Fat – trace

Percent calories from fat – 3 percent

Sodium (w/o cheese) – 650 mg

 

 

 

 

 

Handwashing – The “do-it-yourself” vaccine that reduces the spread of germs.

By Veronica Montano, MSN, RN – Bridge Nurse Residency Coordinator, CNE Planner

National Handwashing Awareness Week is Dec. 3 through Dec. 9. According to the Centers for Disease Control and Prevention (CDC), handwashing is like a “do-it-yourself” vaccine that reduces the spread of germs. You can reduce the spread of diarrheal and respiratory illnesses by correctly washing your hands.

 

The CDC recommends washing hands with soap and clean, running water to avoid getting sick and spreading germs to others. You should wash your hands before eating food, before and after caring for someone who is sick, after using the toilet, after changing diapers or cleaning up a child who has used the toilet, after blowing your nose, coughing or sneezing, after touching your pets and after touching garbage. Washing your hands correctly by using soap and clean water can protect you, your family and others. Hand hygiene is one of the most important measures to take to avoid getting sick and spreading germs.

 

The CDC recommends washing your hands as follows:

  • Wet your hands with clean, running water (warm or cold) and apply soap.
  • Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers and under your nails.
  • Scrub your hands for at least 20 seconds. (Hum the “Happy Birthday” song from beginning to end twice.)
  • Rinse your hands well under clean, running water.
  • Dry your hands using a clean towel or air-dry them.

 

When and how to use hand sanitizer:

  • When soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60 percent alcohol.
  • Apply the product to the palm of one hand and rub the product all over the surfaces of your hands until your hands are dry.
  • Alcohol-based hand sanitizers can reduce the number of germs on hands in some situations.
  • They do not eliminate all types of germs.
  • If hands are visibly dirty or greasy, hand sanitizers may not be as effective.
  • Swallowing alcohol-based sanitizers can cause alcohol poisoning. Keep out of reach of young children.

 

Content Sources: Centers for Disease Control and Prevention, 2017 National Health Observances, National Health Information Center, Office of Disease Prevention and Health Promotion, U.S. Department of Health and Human Services, Washington, DC.

 

 

It’s beginning to look a lot like … Asthma.

By Dr. Kevin Benson

As seen in the Odessa American “Medical Matters”: http://www.oaoa.com/people/health/medical_matters/article_c2285462-a09d-11e7-b46c-cfb9e97cafd1.html

 

Many of us have enjoyed a wheeze-free summer …and let’s face it, summer in West Texas lasts until at least October. Inevitably, with the change of seasons, along with fall-colored outfits and pumpkin spice flavored everything, we see the shiny yellow, red and blue of inhalers being used on those chilly mornings.

I think of asthma as hyper-reactive airways. Much like seasonal allergies where our noses and eyes react to things in our environments that are really not threatening, those of us with asthma have our lungs react to certain triggers. Triggers for asthma include allergies, changes in the weather, particles in the air like cigarette smoke (or smoke in general, watch those fireplaces!) and exercise. Everyone with asthma is a bit different, both in what they react to and to what extent they react. Asthma is then classified based on the frequency and severity of wheezing a particular person has.

Anyone can have wheezing once. But in general doctors don’t diagnose people with asthma unless there is a pattern of repetitive wheezing or coughing symptoms. In the past, there was a bit of stigma associated with asthma. However, with the invention of medication that improves control of symptoms and flare-ups, the fear of the diagnosis is fading. In fact, denying the fact that you or your child might have asthma can be dangerous. If one had been prescribed an inhaler more than once in the past, the possibility of asthma should be discussed.

When one encounters a trigger and begins wheezing, at least two things are happening in the lungs. Very simply:

  1. Muscles around the tubes in your airways tighten up, making it difficult to pass air through. This happens quickly.
  2. Mucus and inflammation begin to accumulate in your lungs. This happens slowly.

Medications for asthma work on both of these issues. Fast-acting bronchodilators relax the muscles and make breathing easier. Other medications work to slowly, decreasing the inflammation. These medications work in different ways and can be used together to treat and prevent asthma attacks. If you are, or your child is, using their bronchodilators frequently, you should discuss whether a preventative medication might be used to decrease the flare-ups.

Being aware and prepared is the key to a wheeze-free holiday season!

 

Special Requests during Holiday Meals

by Mia Gibson RDN, LD, CDE

Dietitian at Cardiac and Pulmonary Rehab, Center for Health and Wellness

The holidays are a time to gather for meals with our families and friends. If you are the host or attendee, there are things to consider so the meals will go smoothly to accommodate special requests.

For some, it is just dietary preferences. For others, it may be a life-threatening food allergy to be concerned about.

If you are the host, always ask your guests ahead of time for any special requests. They may have medications that need to be adjusted with meal timing. Providing your guest with the menu and what time the meal will be served will allow them to plan accordingly.

If you have a guest with food allergies:

  • Snap a picture of the label from food items with ingredients listed.
  • Prepare items separately to avoid cross contamination.
  • Be careful with serving utensils and let guests with allergies serve themselves first.

To serve healthy options that will help guests with special requests, try these ideas:

  • Keep food simple by serving dishes that have fewer ingredients.
  • Serve sauces and dressings on the side.
  • Reduce salt as much as possible by not adding salt and by using low sodium options.
  • Provide non-starchy vegetable items. A nice, green salad is a festive healthy option to the buffet.
  • By serving a variety of foods, most guests will be able to select foods that work well for their needs.
  • Always offer non-alcoholic beverages. Sparkling water and water infused with vegetables or fruit offers a nice alternative to plain water.

As a guest, please let you hosts know ahead for special requests. If possible, offer to bring a dish to share.

A little preparation can be the key to a happy healthy holiday gathering!

Source: Tufts University Health and Nutrition Letter, Nov 2017.

 

 

So, I have to have a breast biopsy. Now what?

by Dr. Gage Hicks

 

As seen in Odessa American Medical Matters: http://www.oaoa.com/people/health/medical_matters/article_a5d8b580-d21c-11e7-8f31-9faf6bd0e5e2.html

Maybe an abnormality was detected on your screening mammogram or you were feeling a lump, imaging of your breast most likely showed an abnormality that needs further evaluation with biopsy. This means that additional evaluation of the abnormality is needed in order to determine if cancer cells are present. A biopsy obtains pieces of tissue from the area of concern so that a pathologist can look at it under the microscope and determine if it is (or isn’t) a breast cancer.

A biopsy can be performed in several different ways, and the type of biopsy recommended is often determined by the appearance of the abnormality in question. Most breast biopsies can be performed without surgery, through a tiny incision in the skin (percutaneous biopsy). A small amount of numbing medicine is injected into the skin and below the skin (local anesthesia) so that you don’t feel pain during the biopsy. Some breast biopsies are best performed surgically, and more advanced anesthesia is required in those cases.

The types of biopsies that are performed without surgery (through tiny incisions in the skin and with local anesthesia) are ultrasound-guided biopsies and stereotactic biopsies:

  • An ultrasound-guided biopsy uses ultrasound imaging to visualize the needle as it passes through the area of concern. The doctor is able to watch what is going on inside the breast as the needle takes the small pieces of tissue. In my opinion, these are the easiest biopsies to perform – both for the patient and for the doctor. Most masses can be biopsied in this way.
  • A stereotactic biopsy uses mammogram pictures to guide the biopsy needle to the correct location in the breast. These biopsies tend to be a little bit more difficult for the patient … not because of pain (the numbing medicine takes care of that), but because the breast has to be compressed (like in a mammogram) and because the patient has to be very still during the procedure (just like you have to be still during a mammogram). Stereotactic biopsies are most often used to biopsy calcifications in the breast (these cannot be seen with ultrasound). However, occasionally masses in the breast are not seen with ultrasound and can be biopsied in this manner as well.

Just because a biopsy was recommended, it doesn’t necessarily mean that you have cancer. But the radiologist is concerned enough that a biopsy was recommended for further evaluation. There are several criteria that the radiologist takes into account when recommending biopsy of an abnormality in the breast. Certain abnormalities are highly suggestive for cancer based on their appearance, and a biopsy is needed to determine what type of breast cancer we are dealing with so that the appropriate treatment plan can be put in place prior to surgery. However, this is actually not the most common scenario. More often, a biopsy is recommended for an abnormality that is suspicious for cancer but not necessarily highly suggestive for cancer. This is because there is a lot of overlap between the appearance of abnormalities that are not cancer (called benign) and abnormalities that turn out to be cancer.