jan/feb 2012 tomorrow - LLUH · jan/feb 2012 Health Risks of Belly Fat Mascara safety slaw recipe avoid an aching Back CardIovasCular HealtH seCtIon. see pages 4 and 5. free 2012

a healthy tomorrow

I n f o r m at I o n f o r a H e a lt H y l I f e st y l e to day

ja n / f e b 2 012

Health Risks of Belly Fat

■ Mascara safety■ slaw recipe■ avoid an aching Back

CardIovasCular HealtH seCtIon. see pages 4 and 5.

free 2012 Health and Wellness

Calendar see page 2 for details.

neWs you Can use

don’t let the year pass you by! Call today and receive your free copy of the 2012 Health and Wellness Calendar. this calendar will keep you informed about special dates, events, and advice for your healthy lifestyle. Call 1-877-llUMc-4U to receive your copy.

HEALTH &

WELLNESS

CALENDAR

2 12

many women gain a little weight as they age. but each one of those added pounds may put you at risk for urinary incontinence (uI). uI is common among obese women. but a study recently found that you don’t have to be obese or even overweight to suffer from uI. Women with a body mass index (bmI) of 23 to almost 25—well below a bmI of 30, which is considered obese—are at risk for uI. for each 2.2 pounds gained after age 18, the risk of developing frequent or severe incontinence increases by 3 percent. researchers don’t yet understand the link between excess weight and uI. It might be that the extra pounds put pressure on the abdomen and pelvic muscles.Obstetrics & Gynecology, Vol. 110, No. 2

for a physician referral to one of our urogynecologists, call 1-877-LLUMC-4U.

keeping off the pounds can help you avoid Bladder problems

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i love the idea of a fresh start that the new

year can bring. With 2012 upon us, i look

forward to finding new ways to improve my

health and wellness, but also figure out ways to

keep me motivated through the rest of the year.

Working with the best health care professionals

every day certainly helps, but keeping healthy

and fit certainly takes hard work.

in this issue of A Healthy Tomorrow, you will

find a few articles that show how working hard

to stay fit can keep you healthy in many ways. look to page 3 to find how a

slimmer waist can reduce health risks in women, while the short article on

this page talks about how keeping off the pounds can help avoid bladder

problems. of course, it’s all about balance. all work and no play can take a

toll on your heart. look to page 4 to find out about research that links long

work hours to a greater risk of heart disease.

Keeping yourself and your family healthy certainly takes work. Here

at loma linda university Health system (lluHs), we have been hard at

work to keep up the quality health care that you have come to expect from

us. last summer, our hospital, loma linda university medical Center, was

given the highest ranking in riverside and san Bernardino counties by the

U.S. News & World Report for its Best Hospitals list. recognition was

received in 10 specialities, up from seven in 2010. Cancer; cardiology and

heart surgery; diabetes and endocrinology; ear, nose and throat;

gastroenterology; gynecology; nephrology; orthopedics; pulmonology; and

urology were all named high performing. Hospitals that are ranked as “high

performers” are considered to be the best place to get first-rate care

especially when a patient’s condition is serious or needs demanding

procedures. i am proud of the hard working men and women here at

lluHs who are the reason for this great distinction.

thank you for your continued support of this newsletter. We believe

that the first step in living a healthy and full life is to have the right

information to help you make smart choices. We wish you and your

family happy reading and happy health in 2012.

ruthita FikeCeo/administrator to e-mail us a question, topic, or story idea, write to

[email protected].

for a free spa kit, please call 1-877-llUMc-4U.

in a study published in Circulation, the journal of the american Heart association, researchers found that women whose waist

circumference was 35 inches or more had double the risk of dying of cardiovascular disease compared with those with a waist smaller than 28 inches. the women with a larger middle were also much more likely to die of cancer.

What’s more, these results were true regardless of whether the women were overweight as determined by body mass index, or Bmi— a measure of weight in relation to height.

Target Your MiddleCarrying fat mainly in your stomach area is more of a health risk than if you carry fat mainly in your buttocks and thigh areas. your waistline can be an indicator of your risk for such health problems as heart disease, high blood pressure, high cholesterol, and type 2 diabetes.

the study’s authors conclude that, while maintaining a healthy weight should remain a key goal in preventing chronic diseases, it may be equally important for women to maintain a healthy waist size and prevent abdominal obesity.

Exercise Battles Belly Fatthe good news? research shows that cardiovascular exercise such as walking or jogging can reduce abdominal fat. and, it seems, the more you do, the better. in one study, greater amounts of cardiovascular exercise led to greater reductions in abdominal fat.

Our comprehensive programs in diabetes, heart, and

cancer provide educational opportunities on diet. Please call 1-877-llUMc-4U for more information.

Slim Waists, slimmer Health risks for Women?

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HealtH and beauty

misusing mascara can cause more than raccoon eyes. you could put your eyes at risk for infection or injury if you don’t follow basic makeup safety:■ Wash your hands before applying eye makeup.■ sweep on mascara only when you are standing or sitting still to avoid scratching your cornea with the wand.■ to avoid infection, don’t share your mascara. steer clear of makeup testers at stores, which

have an even higher risk for contamination.■ take off your mascara at the end of the day. mascara that flakes into your eyes during sleep could lead to an infection.■ toss your tube after three months—or sooner if it dries out. don’t add liquid to mascara if it gets dry.■ If you wear contacts, avoid lengthening mascara brands that contain fibers, which could get in your eyes.

brush up on mascara safety

CardIovasCular HealtH

varicose and spider veins can be creepy—and painful. But you can

get help. Whether you want to soothe the swelling or simply improve your looks, there are a variety of treatments available for varicose and spider veins. take the first step by finding answers to some common questions below. Q. Are varicose and spider veins considered dangerous?A. While rarely considered a serious health concern, varicose veins can cause a variety of medical problems. these include aching, throbbing, swelling, sores or rashes, bleeding, thickening of the skin, and enough discomfort to interfere with your daily activities. Q. How can I reduce the risk of getting varicose and spider veins?A. the majority of people who get varicose veins have a genetic predisposition to developing the problem. Certain activities may worsen the symptoms of varicose veins, and people with varicose veins should avoid long periods of standing or sitting. exercise and an active lifestyle can minimize symptoms. other things to consider include reducing salt intake, eating high-fiber foods, and not being overweight. Q. What are some treatment options for varicose and spider veins?A. some of your options include:■ Sclerotherapy, in which a chemical is injected into the veins to cut off their blood flow■ Surface laser treatments to make visible veins disappear ■ Radiofrequency and/or laser treatment to seal deeper veins■ Surgical ligation to tie off and remove the veins through tiny cuts in the skin

untangle the Web of Varicose and Spider Veins

Q. How does pregnancy affect varicose veins?A. Pregnancy boosts the risk of developing varicose veins. increased blood flow and hormonal changes during pregnancy, as well as the expanding uterus can all worsen venous disease. Q. Should I wait until I’m finished having children to have vein surgery?a. varicose veins usually recede within about three months after delivery. However, varicose veins do not disappear, and new veins typically appear with each new pregnancy. so discuss optimal treatment timing with your doctor. Q. Does insurance pay for the treatment of vein disease?a. many plans cover varicose vein treatment if it’s for medical reasons. Check your insurance plan to see if it covers varicose vein treatments. and, if you want to be rid of varicose veins purely for cosmetic reasons, consider using your flexible spending account funds before they expire at year’s end.

For a physician referral, please call 1-877-llUMc-4U.

long Work Hours take a toll on the Heart

all work and no play may make you more than dull. It could also harm your heart.

researchers studied more than 7,000 civil service workers for about 12 years. those who regularly worked 11 hours or more per day had a 67 percent greater risk for heart disease than those who clocked only eight hours.

doctors suspect work stress may be the culprit. If you can’t cut back on overtime, try these tips:■ prepare for stressful events, like presentations, as well as you can.■ exercise regularly. It eases tension and releases feel-good brain chemicals.■ try deep breathing or meditation.

to find out more information on our international heart institute, please call 1-877-LLUMC-4U.

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CardIovasCular HealtH

Family history is among the major factors that can raise your odds of

developing heart disease. While you can’t change your family history, the good news is that there are plenty of other changes you can make to help protect your heart. Pay Special Attention to Parents’ and Siblings’ Health HistoryWhat exactly counts as a family history of heart disease? many health experts traditionally have defined it as having one or more of the following:■ a father or brother who had a heart attack before age 55 ■ a mother or sister who had a heart attack before age 65 While family history itself is a risk factor, other risk factors for heart disease also tend to run in families. these include high cholesterol, high blood pressure, obesity, and diabetes. Genes are one reason. But family members’ similar lifestyle habits—such as what they eat and how much they exercise—also explain why these risk factors run in families. Keeping Healthy Can Be a Family GoalPreventing heart disease can be a family

affair. this is true even for younger people, since some children and teenagers can have early signs of heart disease. Here are some ways the whole family can improve its heart health:■ instead of family tv time, go for a walk or bike ride. With children, put the emphasis on play, rather than exercise. ■ make meals at home healthy. a typical healthy plate would be one-quarter starch, one-quarter protein, and one-half salad and/or other vegetables. ■ Keep weight under control. if you or another family member is overweight, being more active and eating fewer calories will help. losing just five or 10 pounds can lower heart risks. ■ encourage family members to stop smoking. ■ tell your doctor about your family history of heart disease and update it on following visits. your doctor may decide to screen your cholesterol or do other tests to check your risks. if you have children, let your child’s doctor know about your family history, as well.

For more information on our International Heart Institute, please call 1-877-llUMc-4U.

First and Goal Slawuse broccoli stalks for a nutrient-rich and colorful slaw (save the florets for a special dinner). slice the stalks lengthwise in half and shred from the heart out—discard the tough outer layer. 1 tbsp. light mayonnaise1 tbsp. apple cider vinegar1 cup shredded broccoli stalks2 cups shredded red cabbage1 cup shredded carrot (about one large)½ cup dried cranberries¼ cup sliced almonds mix mayonnaise and vinegar in a bowl. add shredded broccoli, cabbage, and carrot and stir well. mix in cranberries and almonds. refrigerate and keep cool till ready to dish out.

Makes six servings. Each serving contains about 83 calories, 3 g fat (2 g saturated fat, no trans fat, 1 mg cholesterol), 41 mg sodium, 14 g carbohydrate, 3 g dietary fiber, 9 g sugars, 2 g protein.

your Family's Heart Health may Affect Your Own

neWs you Can use

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When you finish a meal, are you sometimes surprised by how

much you ate? does your eating often feel out of control? you could have binge-eating disorder (Bed). other symptoms include eating too rapidly and eating until you feel uncomfortable. you may consume too much, even when you’re not hungry. often a person with Bed will hide their overeating and feel guilty after bingeing.

Whom BED AffectsBingeing occurs at every age group. While Bed affects more women than men, and it typically strikes between ages 46 and 55, it can affect those younger as well. in fact, Pediatrics reported on the excessive weight gain of young children ages 6 to 12 who were binge eaters. Bed also seems to run in families.

more people have Bed than any other eating disorder, including anorexia and bulimia. People with Bed have high rates of obesity and depression.

Finding Treatment for BEDif you think you have Bed or know someone who may have it, help is available. there are several successful treatment options.

one approach that has proven successful is psychotherapy. Cognitive-behavioral therapy (CBt) is the most effective form of psychotherapy for Bed. CBt helps people learn to change their unhealthy eating habits and react better to tough situations. For some, antidepressants may be helpful. if this treatment is successful, you’ll notice it within weeks.

a study in the Journal of Consulting and Clinical Psychology found that people with Bed who responded within one month to either CBt or

antidepressants were more likely to recover than slower responders. But many people who didn’t respond rapidly to CBt still showed later progress, as opposed to those who tried antidepressants.

lastly, weight-loss, or bariatric, surgery such as gastric banding, in combination with CBt, may relieve the mental as well as the physical effects of Bed. a recent study in the journal Surgery for Obesity and Related Diseases found that patients who responded positively to CBt prior to weight-loss surgery lost more weight than those who responded negatively.

For more information about the Balance Program, please call 1-877-llUMc-4U.

pregnancy: Is timing really everything?

the likelihood of becoming pregnant begins to dip when a woman reaches her early 30s. but just because a woman is in her 30s doesn’t mean she will not be able to become pregnant.

today, it’s much more common for couples to wait until they are older to start a family. If you plan to have a baby, the best time to try is during the 10 days around ovulation. the chances of pregnancy begin to fall several days after ovulation.

another factor that can affect fertility is the age of a woman’s partner. men also start to become much less fertile by their 50s; however, there is a suggestion that children of men older than age 40 are more at risk for congenital anomalies.

more than 10 percent of american couples have trouble becoming pregnant. If you have been trying to get pregnant for six months or more, talk with a doctor.

for more information on our fertility center, please call 1-877-LLUMC-4U.

taking action against Binge-Eating Disorder

Brain injury spousal support group First Wednesday of each month,

6 to 7:30 p.m.

Support for spouses who’s partner experienced a stroke or acquired traumatic brain injury.

stroke support group Fourth Wednesday of each month,

3 to 4:30 p.m.

Stroke survivors, their families, and caregivers receive information on a variety of topics. Patients can share ways of dealing with challenges. Mended heartsFourth Friday of each month,

11 a.m. to 1 p.m.

For all heart patients and their families. Call for more details. always in My heartSecond Monday of each month,

7 to 8:30 p.m.

Fourth Tuesday of each month,

9:30 to 11 a.m.

A bereavement class for parents who have lost a baby.

classes/programs

winning with diabetesA series of five sessions on types, causes, and self-management. Spanish classes available.

the role of prevention in personal health and professional practiceBeginning Wednesday, August 3

Designed for individuals who wish to learn more about preventive approaches in chronic conditions.

classes & programs jan/feb 2012

If you do not see a class or event you are looking for, or for more detailed information, call 1-877-LLUMC-4U.

Birth and Beyond education classes•Preparing for Childbirth•Baby Is Coming•Sibling Preparation• Breastfeeding Basics•Health and Fitness in Pregnancy• Infant/Child CPR • It’s Time to Eat•Baby Is Home•Baby Bonding Yoga•The Art of Infant Massage•Moms Joining MomsCall for details and to register. nutrition talk cancer centerSecond Thursday of each month,

10 a.m. and 5 p.m.

Provides information for cancer patients and interested parties on the role of nutrition in risk reduction, healthy foods, managing weight, and other aspects. free Metabolic and Bariatric surgery program weight loss seminarMonthly, 6 to 7 p.m.

Call for details and to register. prenatal classSecond Monday of each month,

5:30 to 7 p.m.

English and Spanish classesproviding information for a safe and healthy pregnancy. cardiac and pulmonary rehabilitation and tobacco cessation program7:30 a.m. to 5 p.m.

For those with chest pain, heart attack, bypass surgery, or lung disease. Call to register.

headache clinicdepartment of neurologyTreatment of headaches, including migraines, oral and facial pain, and much more!

Behavioral Medicine center programs Balance program A group based program designed to address the issues of depression and anxiety along with overeating. chronic pain and Medication dependency program A 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 the individual can reclaim their life through hope, healing, and serenity.

center for health promotion wholistic Medicine clinicFirst Tuesday of the month, 6 to 7 p.m.

A free introductory seminar. weight Management orientationTuesdays, call for exact dates

3:30 to 4:30 p.m.

For individuals who would like to lose a few pounds or have a condition for serious medical intervention. international travel clinicWednesdays, 1:30 to 4 p.m.

Come for travel immunizations, prescriptions, and general immunizations.

special events Big hearts for little hearts desert guild Tuesday, February 21, 5:30 p.m. to 8 p.m.

“Celebrity Autobiography” features a first-rate comedic ensemble performing from the actual memoirs of a wide range of celebrities. All proceeds benefit Loma Linda University Children’s Hospital. Blood drives Please call for times.

The Bloodmobile is here weekly; you can also check Loma Linda times at www.lstream.org.

support groups cancer survivor support grouphealth-space.netOnline support group for cancer survivors living with significant distress. hopeful JourneyFourth Tuesday of each month,

11:30 a.m. to 12:30 p.m.

For women who are pregnant following the loss of a baby.

lupus and rheumatic support groupThird Thursday of each month, 5 to 6 p.m.

Education and support.

diabetes support group First Tuesday of each month, 6:15 to 7:30 p.m.

Diabetes experts provide educational and resource information each month.

divorce recovery group Wednesdays, 7 to 9:30 p.m.

Supporting separated and divorced persons in moving from brokenness to wholeness. Please call to register. www.facebook.com/llumc | 1-877-558-6248 www.lomalindahealth.org | loma linda university HealtH system | 7

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PAIDloma linda university

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Loma Linda University Medical Center11234 anderson st.loma linda, Ca 92354-2804

Postmaster: Please deliver between december 27 and 30.

A Healthy Tomorrow is published by loma linda university Health system to provide general health information. it is not intended to provide personal medical advice, which should be obtained directly from a physician. © 2011. all rights reserved. Printed in the u.s.a.

Ruthita J. Fike Ceo/administrator

Tammy Veachexecutive director of marketing

Jemellee Ambroseeditor-in-Chief

Samantha Orcasitasmanaging editor

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a healthy tomorrow

not many low back problems are related to injuries or disease. the

main culprit: weak and strained muscles.most adults will suffer from low

back pain at some point. and it’s not surprising when you consider how hard your back works: stooping, lifting, bending, and performing dozens of other tasks each day. Here’s how to keep your back healthy—and pain-free—day in and day out.

the good news about low back pain is that it is usually gone within several days or weeks. the bad news is that it tends to recur, especially if you don’t adopt healthy back habits. the secret to a pain-free back is simple: take good care of your back, and it will take good care of you.

Sit Up Straightmake sure your home and office chairs support your lower back. Keep your feet flat on the floor. avoid slouching or leaning forward to read your computer screen. take a break or change positions every 30 minutes or so.

Lift WiselyWhether you are picking up a child or a bag of groceries, remember the following advice:■ stand right in front of whatever you are lifting.

■ Place your feet slightly apart to give yourself a stable base.■ tighten your stomach muscles.■ Bend your knees, keeping your back straight.■ Hold the weight close to your body.■ avoid twisting as you lift.

Stay Activeaerobic exercise of any kind—walking, jogging, swimming, or biking—reduces back pain and lessens your chance for a repeat backache. remember to start slowly and increase gradually to 30 minutes of aerobic exercise almost every day.

experts also recommend that you regularly perform exercises to strengthen and stretch your back, stomach, hip, and thigh muscles. all of these muscles support your back.

Don’t Let Back Pain Get You Downif you experience low back pain despite these measures, experts suggest several self-care strategies:■ take an over-the counter pain reliever, such as ibuprofen or acetaminophen.■ apply a heat wrap around your lower torso. one study found thermal wraps to be more effective at relieving back pain than acetaminophen or ibuprofen.

■ avoid prolonged bed rest, which may delay your recovery. instead, get back to your normal activities and exercise as soon as possible.■ try not to bend over first thing in the morning, when the risk for injury to your spinal disks is highest.

For a consultation, please call 1-877-llUMc-4U.

How to avoid an Aching Backache