InformatIon for a Tomorrow nov/dec 2015 - LLUH · 2015-12-11 · InformatIon for a Tomorrow ......

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EXERCISE WHILE YOU SHOP PICK THE BEST LIP BALM SAFER SHOULDER SURGERY EatThis, NotThat a HEALTHY TOMORROW INFORMATION FOR A HEALTHY LIFESTYLE TODAY NOV/DEC 2015 Holiday Edition

Transcript of InformatIon for a Tomorrow nov/dec 2015 - LLUH · 2015-12-11 · InformatIon for a Tomorrow ......

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ExErcisE WhilE you shop

pick thE BEst lip Balm

safEr shouldEr surgEry

Eat This, Not That

a healthy TomorrowInformatIon for a

healthy lIfestyle todaynov/dec 2015

Holiday Edition

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2 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

recently, three leading groups of heart health experts jointly updated their blood pressure

guidelines for people with heart disease. The key word is guidelines, however. They are meant to be used with your doctor as general recommendations; they are not considered hard-and-fast rules.

targets vary by condItIonThe guidelines reaffirm that most people with heart disease should aim to keep their blood pressure below 140/90. This reduces the risk of having a heart attack or stroke.

An even lower goal—below 130/80—may be considered if you have heart disease plus one of these conditions:■ A past heart attack, stroke

or transient ischemic attack (ministroke)

■ An additional cardiovascular problem, such as peripheral arterial disease (a narrowing of the blood vessels that carry blood to the legs), or an abdominal aortic aneurysm (a bulge in the main blood vessel from the heart to the abdomen)

your doctor WIll set your goalYour personal blood pressure goal is ultimately set by you and your doctor. Whatever your target blood pressure, the guidelines stress that there are safe and effective ways to achieve it. These tips can help:

■ Take blood pressure medication, if your doctor prescribes it.

■ Eat wisely, exercise regularly and maintain a healthy weight.

■ Quit smoking, if you’re a smoker.

ask theexpert

heart dIsease? THese BLood PressUre GUideLines Are for YoU

What are some warning signs that you or a loved one might be depressed?

A: depression is sadness, emptiness or hopelessness that causes distress in everyday life. This means that the feelings of depression interfere with the individual’s ability to function at home, work or school. The symptoms include weight loss or weight gain, too much sleep or too little sleep, feeling agitated, low self-esteem, isolation, difficulty concentrating, excessive fatigue, feelings of worthlessness and sometimes thoughts of suicide.

Approximately 7 percent of adult Americans are diagnosed with depression. Women are diagnosed with depression more often than men.

The holidays can be a stressful time that might trigger depression. for tips on managing stress during the holidays, see page 8. Above all, learn to recognize depression symptoms and seek professional help if needed.

Jennifer Weniger, Ph.D., is a licensed psychologist, marriage and family therapist and clinical professor. To schedule a free assessment at the Loma Linda University Behavioral Medicine Center, call 1-877-LLUMC-4U.

loma linda university International heart Institute (lluIhI) offers patients with

heart disease and those interested in heart health

unmatched treatment options with convenient

access to leading cardiac specialists. visit

www.lomalindaheart.org to make an appointment.

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Looking forward to kissing under the mistletoe? Cold, dry weather can bring on chapped lips, and no one likes having or kissing those. Women aren’t the only ones to suffer; men need to protect their lips, too. Because lips lack oil glands, they tend to dry out easily. To keep your own lips kissable, take these tips:

remember to: ■ Drink more fluids, especially when the air is dry. ■ Keep your home moist by using a humidifier. Just remember to clean

it regularly and to keep it out of the reach of small children. ■ Make sure your lip balm contains sunscreen with a sun protection

factor, or SPF, of at least 15. Sunlight dries your lips and can make already chapped lips even worse.

■ If your lips tingle, burn or sting after applying balm, find a milder substitute. Irritants that could affect sensitive skin may include: alcohol, fragrance, retinoids or alphahydroxy acid (AHA).

■ Before bed, apply a lip balm containing beeswax or petrolatum, also called petroleum jelly, or mineral oil.

no-no’s: ■ Never go outside without applying lip balm. ■ Avoid licking your lips, if possible. It sounds strange, but the more

you lick, the drier your lips get. ■ Stay away from flavored lip products because they

tempt you to lick your lips. ■ Avoid medicated balms

as they can be drying, especially if they contain menthol, which can worsen the drying problem.

say YEs to soft, smooth lIps

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shoppercIse! get your steps in at the mallWith a jam-packed holiday schedule, you probably have even less time than usual to get to the gym. don’t sweat it. instead, cash in on shopping’s exercise potential.

shopping doesn’t necessarily meet the physical activity guidelines, which recommend getting at least 150 minutes per week—about 20 minutes per day—of moderately intense aerobic activity. But it can be decent exercise if you pick up the pace. Not only can brisk shopping get your heart pumping, it can burn calories to counteract calories from your favorite holiday foods. here’s how to make your holiday shopping into a workout—all while crossing items off your gift list: 1. rack up your steps. Before setting out

on your holiday shopping expeditions, put on comfortable clothes, sneakers and a pedometer. it’s a helpful tool for measuring how active you are. it could motivate you to move more, too.

2. don’t park close. to reach your daily goal of 10,000 steps, park your car far from the shopping mall’s entrance. if you’re at a shopping center or complex, park your car in a central location and walk to the stores.

3. When you enter the mall, walk a lap inside before going into stores. While you’re at it, take the stairs instead of the elevator or escalator, or walk up and down escalators instead of riding them. Each time you make a purchase, add even more steps to your day by walking to your car to drop off your bags.

loma linda university health is leading the way in health and wellness. visit www.lluhealth.org.

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4 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

Quick tips to keep you healthy!LivE it! Let us support your

journey to wellness!visit us online at www.lluhealth.org.

Keep foods delicious and nutritious this festive time of year

the holiday season features time-honored traditions, family recipes and—all too often—rich party foods that can fill you with excess calories, cholesterol and guilt. But whether you’re throwing the party or attending it, you can indulge wisely. this multiple-choice quiz can help you test and develop your healthy holiday–eating savvy. some questions have more than one right answer.

Take Our Quiz: Heathy Holidays

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1. What’s a good strategy to enjoy eating at a holiday party without coming home stuffed?

a. Have a nutritious snack before going to a party to avoid overeating.

b. When you arrive, survey the buffet to choose what looks best and how much of it you’ll eat.

c. Plan to drink water instead of diet killers like eggnog.

d. A, B, and C

2. What are some healthy substitutions to make when you cook?

a. replace the butter in cakes with equal parts sugar-free applesauce or mashed, ripe bananas.

b. replace half the white flour in a recipe with healthier whole wheat flour.

c. in place of chocolate chips, substitute butterscotch chips.

d. sweeten hot apple cider with honey instead of sugar.

3. how can you cook veggies to preserve the flavor without adding too much fat?

a. Pan frying b. Baking or roasting c. Grilling

4. What’s a tasty, healthy substitute for sour cream?

a. Low-fat unsalted cottage cheese, plus low-fat or fat-free yogurt

b. nonfat Greek yogurt c. Cream cheese d. fat-free sour cream

recipeblender bean dIpHoliday parties call for holiday dips. Try this easy bean dip recipe— a good source of protein and low in fat. Use cut-up veggies rather than chips for a healthier way to scoop.

IngredIents1 15.5-oz. can of beans

(red kidney beans, navy beans or black beans)

1 14.5-oz. can of diced tomatoes, with spices added

1 tbsp. powdered cumin½ cup fresh cilantro dIrectIonsdrain and rinse beans and put into blender. drain tomatoes and add to blender. Add cumin and cilantro. Blend to desired consistency. refrigerate until ready to serve with baked corn chips or toasted whole wheat pita triangles. nutrItIon factsserves four. each serving provides: Calories 56, fat: less than 1 g, no cholesterol, sodium: 492 mg, Carbohydrates: 10 g, fiber: 4 g, Protein: 3 g.

fruits and vegetables add healthy

vitamins and minerals to your diet.

visit our health library at

www.lomalindahealth.org

to learn how to include more

of them in your diet.

Fry it up in a pan ?

Avoid the eggnog; drink

water?

Bananas or butter?

Salted or unsalted ?

➜ see ansWers to quIz on the bacK cover.

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tIny camera, small IncIsIons, bIg benefIts:

shoulder arthroscopy

Surgeons use shoulder arthroscopy to diagnose and repair problems in the shoulder joint. Some common shoulder conditions that benefit from this type of surgery include torn ligaments or rotator cuffs.

During the procedure, your surgeon makes a small cut in your shoulder. Through it, he or she inserts a small camera that is connected to a video monitor in the operating room. This allows him or her to see the inside of your shoulder.

If your shoulder needs to be repaired, your surgeon may insert other small instruments through one to three more small cuts in your shoulder. After surgery, the cuts will be closed with stitches and covered with bandages.

Most people receive local anesthesia to numb their arms and shoulders during the procedure.

The procedure usually lasts less than an hour, but you’ll need someone to drive you home and stay with you for at least one night.

shoulder arthroscopy has been performed for decades and has made treatment of

shoulder problems safer, easier and faster than ever.

6 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

hoW Is arthroscopy dIfferent from tradItIonal surgery?Arthroscopy uses small incisions to access your shoulder joint. In traditional open surgery, large incisions are made to completely expose the joint. Smaller cuts generally mean less pain, fewer complications, shorter hospital stays and faster recovery.

Who can have shoulder arthroscopy?You might be a candidate for this procedure if you have shoulder problems that persist despite treatment, including rest, physical therapy, and medicine and injections to reduce inflammation.

hoW long Is recovery?After a simple arthroscopic repair you’ll probably wear a sling for at least one week. You might feel some pain. Once healed, most people resume their favorite activities, with less shoulder pain and better quality of life than before.

say Good-Bye to shoulder Pain

make an appointment with one of our expert orthopedic physicians. he or she will develop a personalized nonsurgical or surgical treatment plan just for you!

call 909-558-2808 to make an appointment.

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Nov/dEc 2015

Classes&programs

For more information on all classes and programs, call

1-877-LLUMC-4U.

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SUpport GroUpS CAre PArTner sUPPorT GroUPcall for dates and times.An understanding and compassionate program designed to bring dignity for loved ones of those living with dementia. Groups available for spouses/partners, children, grandchildren and friends.

ALWAYs in MY HeArT• Second Monday of each

month, 7 to 8:30 p.m.• Fourth Tuesday of each

month, 9:30 to 11 a.m.A bereavement group for parents who have lost a baby.

diABeTes sUPPorT GroUPfirst tuesday of each month, 6:15 to 7:30 p.m.Diabetes experts provide educational and resource information each month.

HeAd And TrAUMATiC sPinAL Cord injUrY sUPPorT GroUPfourth monday of each month, 6 to 7:30 p.m.Survivors or family members welcome.

HeArT TrAnsPLAnT AdULT sUPPorT GroUP third sunday of each month, 2 to 4 p.m.Information for pretransplant, posttransplant and assist device patients and their families.

HoPefUL joUrneYplease call for time and location. A support group for women who are pregnant following the death of a baby. The group focuses on dealing with fears and anxieties while moving forward in hope.

LUPUs And rHeUMATiC sUPPorT GroUPthird thursday of each month, 5 to 6 p.m.

Mended HeArTsfourth friday of each month, 1:30 to 3 p.m. loma linda university medical center cafeteriaFor all heart patients and their families.

MeTABoLiC And BAriATriC sUrGerY sUPPorT GroUPmonthly. call for dates and times.

sTroke sUPPorT GroUPfourth Wednesday of each month, 3 to 4:30 p.m.Information for stroke survivors, their families and caregivers. Patients can share on coping with challenges.

WoMen’s CAnCer sUPPorT GroUPtuesdays, 6 to 8 p.m.For women with all types of cancer. Family and friends are welcome.

CLaSSeS/ proGraMS

BirTH And BeYond edUCATion CLAsses• Preparing for Childbirth• Breastfeeding Basics• And more!

CAnCer CookinG CLAssescall for dates and times.Cooking demonstration for cancer patients, their families and employees of Loma Linda.

CAnCer WeLLness seriesmondays, 12 noon Designed to assist patients, caregivers and family members during cancer treatment.

CArdiAC And PULMonArY reHABiLiTATionCovered by most insurance.

diABeTes seLf-MAnAGeMenT edUCATion CLAss call to register.Five-session program recognized by the American Diabetes Association.

drAYson CenTer WeLLness CLiniC, THe fULL PLATe dieTLose weight with the healthiest diet on the planet!

LeAn CHoiCestuesdays, 6 to 7:30 p.m.Lean Choices is a 12-week lifestyle education group encounter that features informal discussions and goal-setting activities.

THe LeBed MeTHod—foCUs on HeALinG exerCise CLAsscall for dates and times.Healing through therapeutic exercises and movement to music. Designed for anyone who has experienced breast cancer and those with chronic health conditions.

nUTriTion TALkssecond thursday of each month, noon cancer center conference room, schuman pavilion level aInformation for cancer patients and interested parties on the role of nutrition in risk reduction, healthy foods, managing weight and more.

oPTifAsT®

thursdays, 3 to 5 p.m. A 26-week meal replacement intense lifestyle change program.

THe PoWer of CHoiCe for HeALTH, WeLL-BeinG And LonGeviTYLearn how choices play a role in health.

PrenATAL CLAsssecond monday of each month, 5:30 to 7 p.m.English and Spanish classes providing information for a safe and healthy pregnancy.

siCkLe CeLL edUCATion series AdULT GroUP MeeTinGsecond thursday of each month, 6:30 to 8:30 p.m.

free WeiGHT-Loss sUrGerY seMinArsfor dates and registration, visit www.lomalindaweightloss.org.

BehavioraL MediCine Center

CHroniC PAin And MediCATion dePendenCY ProGrAMA specialized program to address the unique needs of a chronic pain patient by addressing all aspects of the individual’s mind, body and spirit so that the individual can reclaim his or her life through hope, healing and serenity.

Center for heaLth proMotion

CoMPreHensive WeLLness evALUATionsAn in-depth evaluation of your health and wellness followed by targeted interventions.

inTernATionAL TrAveL CLiniCWednesdays Walk-in, 1:30 to 4 p.m.International travel vaccinations.

WeiGHT orienTATionReview several treatment options for weight loss.

1-877-LLUMC-4U ❮❮ lluhealth.org

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Nonprofit Org.U.S. Postage

PAIDLoma Linda University

Medical Center

Loma Linda University Medical Center11234 Anderson St.Loma Linda, CA 92354-2804

Postmaster: Please deliver between October 19 and 23.

A Healthy Tomorrow is published by Loma Linda University Health to provide general health information. it is not intended to provide personal medical advice, which should be obtained directly from a physician. © 2015. All rights reserved. Printed in the U.s.A.

Printed on recyclable Paper 964M

dr. richard hart President Loma Linda University Health

rachelle bussellsenior vice President of Advancement

heather valentineeditor-in-Chief

a healthy Tomorrow

taKe care of your emotIons thIs seasonIt’s easy to become overwrought this time of year, especially if you believe something is lacking in your holiday celebration. Here are some ways to create new holiday traditions that will help:

■ ask yourself if you really enjoy all the rituals. Perhaps they have merely become habits. Try choosing less elaborate traditions of holidays past.

■ don’t be afraid to scale down gift giving. You’ll probably get a lot of support.

■ If your yearly party is too much to handle, put it off until after the holidays. This will give you more time to prepare. It will also help ease postholiday letdown by giving you something fun to look forward to.

■ If you can’t be with your family, get out around people. Plan to be with friends or volunteer to help others who also may be separated from their families.

Get the support You Need loma linda university behavioral health Institute offers a sliding scale counseling clinic that provides individual counseling for you or someone you know who may need mental health support. please call 1-877-LLUmc-4U.

ansWers to quIz on page 5.1. d. in addition, consider offering a healthy dish to share. That way, you’ll know there’s something you can eat at the holiday buffet. Another tip: stay away from the table once you’ve eaten. instead, put your focus on enjoying the party activities. eat slowly, too. slowing down lets you feel satisfied before you overeat.2. a and b. for those chocolate chips, substitute healthier nuts or dried fruit. in place of sugar or honey, try using cinnamon, cloves and cranberries. for an even lower-calorie party drink, spark up cranberry, cherry or pomegranate juice with sparkling seltzer water.3. b and c 4. a, b, d