LEARN - Amazon Web Services · Council on Exercise compared the effects of yoga and hot yoga on 20 relatively ﬁ t men and women ages 19 to 44. The ﬁ nding? A hot yoga class with

Health Direct

ANYTOWNHOSPITAL.ORG p FALL 2015

LEARN more about diabetes prevention at cdc.gov/diabetes

CANCER CARE

BONE HEALTH

Spot the hidden dangers page 6BLOOD SUGAR? BULLIED BY HIGH

Skinny Squash Soup See page 4 for the recipe

Build a chemo care kit for your loved onepage 5

Frail or tough as nails? Take our quiz! page 8

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HEALTHBEAT

Let’s Go!In 1980 the world wondered who shot J.R., Reagan was elected president and 5 percent of adolescents were obese.

As time marched on, a startling trend emerged that has nothing to do with pop culture or politics—obesity in adoles-cents has skyrocketed to 21 percent, according to the Centers for Disease Control and Prevention.

Obese kids are more likely to be obese adults, which may increase risk for heart disease, type 2 diabetes, stroke and many types of cancer.

Parents, you can help turn the tide by getting your kid excited about physical activity. Get the whole family moving with these strategies from the CDC:

D Take family walks or play active games.D Outfi t your kids with equipment that encourages activity,

like a bike helmet, roller skates or soccer cleats.D Take them to public parks, fi elds and courts.D Make physical activity fun! From team sports to skating

excursions, playground activities or swimming, help them discover activities they enjoy.

MAKE FITNESS FUN! Visit appcrawlr.com to fi nd free apps kids can use to track their activity through interactive graphics, maps and timelines.

IS HOT YOGA SAFE

FOR ME?First things fi rst: Any exercise in extreme temperature

requires hydration before, during and after the activity.That said, a study commissioned by the American

Council on Exercise compared the effects of yoga and hot yoga on 20 relatively fi t men and women ages 19 to 44.

The fi nding? A hot yoga class with an average temperature of 92 degrees didn’t increase core temperature or heart rate any

more than regular yoga.

Health Direct is a quarterly publication of Anytown Medical Center. President and CEO: George Washington; Director of Marketing: John Doe; Anytown Medical Center, 123 East Main Street, Anytown, USA 12345, 800-555-1212. Copyright © 2015 by McMURRY/TMG LLC. All rights reserved. Information in this publication is not intended for the purpose of diagnosing or prescribing. Consult your physician before undertaking any form of medical treatment and/or advice contained in this publication. If you wish to be removed from the mailing list, please visit mcmurrytmg.com/circulation.

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2 anytownmedicalcenter.org CONNECT with Cody, an app that allows you to track your exercise, comment on workouts and more

FdHDFA1500_Masterbook.indd 2 3/20/15 12:00 PM

On Edge?Do this, not that to destress this fall.

DoD Say hello to nature. A large study linked group nature walks to signifi cantly lower depression. D Just say “no.” With school starting and the holidays approaching, declining requests or invites when you need to can help you stay focused.D Get enough sleep. � is can be tough if stress is interfering with your sleep. Try limiting screen time before bed because the light inhibits the sleep hormone melatonin.

Don’tD Drink alcohol to cope. One study suggested that alcohol decreases the hormone cortisol, the body’s natural stress-responder.D Start in on the negative self-talk. Instead of blaming yourself when some-thing bad occurs or anticipating the worst, fi nd the silver lining—and the humor—in every situation.D Check your email all the time. Sound crazy? A recent study of 124 adults found that the fewer times they checked email, the less stressed they felt.

Natural Ways to Fight PMS

BEYOND STRESSED?Do you think you might be suffer-ing from more than just stress? Visit mentalhealthamerica.net, click on “Finding Help” and try one of the tools. Share your results with a healthcare provider.

Online RxSEARCH the American Academy of Family Physicians’ symptom checker to see what might be the source of your symptoms—from neck discomfort to abdominal pain to foot problems. Go to familydoctor.org and enter “search by symptom” into the search fi eld.

EAT smart when you travel internationally. Download the Centers for Disease Control and Prevention’s Can I Eat � is? app to see whether what you’re thinking of eating or drinking is safe based on your location.

WATCH interactive cardiovascular animations to learn more about cholesterol, high blood pressure, heart attack and more by visiting watchlearnlive.heart.org.

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FEELING OFF THE CHARTS?If your PMS is severe, try charting your symp-toms. Visit womenshealth.gov and search “PMS Symptom Tracker.”

3CONNECT with Cody, an app that allows you to track your exercise, comment on workouts and more

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1Exercise Regular activity (e.g., 2½ hours of moderate-intensity exercise per week) may ease

symptoms. Yoga can also help.

2Avoid certain foods Salt, sugary foods, caff eine and alcohol are no-nos when

PMS symptoms fl are.

3Consider supplements Some women report fewer PMS symptoms with black cohosh,

chasteberry or evening primrose oil. Consult with your doctor fi rst.


A Nutritionist’s Guide to

Dining OutDon’t let a menu come between you and your healthy eating habits

HEALTHYEATS

PORTION DISTORTIONTest your knowledge of portion sizes by visiting choosemyplate.gov, then click “SuperTracker & Other Tools” and “Portion Distortion.”

Skinny Squash SoupThis version cuts down on fat, sugar and cholesterol while maintaining that rich creamy texture you love.

INGREDIENTS1 Tbsp. olive oil1 onion, diced6 c. diced butternut squash or pumpkin, or

a combination (½-inch dice)1 golden delicious or other sweet apple,

peeled, cored and diced2 tsp. curry powder1 tsp. ground cinnamon3 c. low-sodium chicken or vegetable broth1 c. apple juice½ c. heavy whipping cream¼ c. packed brown sugarSalt¼ c. (shelled) pumpkin seeds, toasted

DIRECTIONS1. In a large saucepan or small stockpot over medium heat, warm oil. Add onion and cook, stirring occasionally, 3 minutes.2. Add squash and cook, stirring occasionally, until lightly browned, about 6 minutes.3. Stir in apple, curry powder and cinnamon, and cook, stirring occasionally, until crisp-tender, about 4 minutes.4. Add broth and apple juice, scraping up any browned bits in saucepan, and bring to a boil over high heat. Reduce to a simmer and cook until squash and apple are very soft, 6 to 8 minutes.5. Remove from heat and carefully purée using a blender, an immersion blender or a food processor.6. Stir in cream, brown sugar and salt to taste. Garnish with pumpkin seeds.

Makes 8 (1-cup) servings.

Nutritional information per serving: 190 calories; 8 g total fat; 5.1 g protein; 28.4 g carbohydrates; 10.3 mg cholesterol; 220 mg sodium; 3.3 g dietary fi ber.

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4 FIND support at facebook.com/cancersupportcommunity SEARCH for your favorite restaurant entrees at calorieking.com

Restaurants used to be a place to celebrate birthdays and anni-versaries. But now, dining out is a regular activity—and we can’t afford to treat every meal as if it’s a special, diet-free occa-sion. Follow these expert tips to navigate your next meal out.

Practice Calorie CountingDining at a local restaurant where nutritional information isn’t available doesn’t equal a free pass. For an estimate, review menus in advance, comparing entrees with their national counterparts.

And learn how to spot a serving size. “Nobody wants to do this because we fi nd out the portion is generally a lot smaller than what our eyes think it should be,” says Toby Smithson, a regis-tered dietitian and a spokes-woman for the Academy of Nutrition and Dietetics.

Ask QuestionsEnlist your server in a quest to make healthy choices.

Ask how the dish is prepared, which vegetable comes as a side dish and whether you can order sauce and dressing on the side. [placeholder quote for cli-ent customization.]

Resist TemptationThat small plate served with the bread or tortilla chips? Eat from that, not from the basket. And remember your priorities: You didn’t go out to eat to fi ll up on bread, right? “I’d rather use my calories and carbohy-drates for foods I really love,” Smithson says. 1


When a loved one is fi ghting cancer, all you want to do is help. But how?

Chemo BE A BOOKKEEPERHelp your loved one keep track of side effects with this download-able tracker from the American Cancer Society: bit.ly/1E2BYtC.

Therapy

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5FIND support at facebook.com/cancersupportcommunity

Cancer is sinister. All the time. But it’s worse when it hits close to home. When a friend or family member is faced with the battle of his or her life, it’s common to feel unsure about how best to help out. Show your support with a basket fi lled with an array

of practical gifts. [Please use this space to insert a 20-word quote from someone within your organization, such as a doctor.]

D A reusable water bottle to help her stay hydrated. Opt for a unique print or fun color to set it apart (and make it harder to lose).

D A selection of favorite snacks. And the more portable, the better. Think: beef jerky, pita chips and trail mix.

D The best rags the newsstand has to offer. There’s no better way to pass the time dur-ing treatment than celebrity gossip.

D Fancy hand cream and lip balm. Dry skin and chapped lips are a common side effect of chemo. Treat your loved one to the good stuff.

D A cozy blanket or scarf. Clinical environ-ments are notoriously chilly, so toss in a little something to help combat the cold.

D Noise-canceling headphones. Sometimes the outside world needs to be tuned out.

D Your time. “One of the most important ways to show your family member or friend sup-port during their cancer journey is to let them know they are important to you and you are there to help,” says Tricia Bruce, patient navigator with the American Cancer Society. 1


If your blood sugar isn’t in check, you’re putting your entire body in danger

Warning! Warning!

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6 anytownmedicalcenter.org FIND out your risk. Take the American Diabetes Association type 2 diabetes risk test at diabetes.org/diabetes/basics

A high blood sugar level is a serious problem for people with diabetes. But glucose isn’t always the villain it’s made out to be. In fact, the molecule found in

starches and sugars is essential to a healthy life because its energy helps to replenish the entire body. “Every cell needs to be opened up and fed a form of glucose,” says David G. Marrero, PhD, the president of healthcare and education for the American Diabetes Association.

That process can’t happen without insulin, a hormone that acts as the “key” to opening those cells. [Please use this space to insert a 20-word quote from someone within your organization, such as a doctor.]

Someone with diabetes has trouble producing or responding to insulin, which means without treat-ment there’s a strong risk that glucose will linger and build up in the bloodstream, possibly wreaking havoc as it pulses throughout the body.

“Imagine you could never fi lter the oil in your car, and instead of changing it, you just kept add-ing more,” Marrero says. “Soon it’s going to fi nd its way into the engine and cause chaos.”

Here, we breakdown the parts of the body that are most susceptible to being bullied by high

blood sugar, along with tips from the American Diabetes Association on how to ensure your

body stays as healthy as possible. But make sure you stay in touch with your health-

care providers, especially if condi-tions become aggravated.


ASK AWAY!Are you trying to fi nd local diabetes resources, or looking for more information? The American Diabetes Association’s online chat service lets you talk instant-message style to an ADA representative from 8:30 a.m. to 8 p.m. Eastern time weekdays. Go to diabetes.org and click “Chat Online.”

If your blood sugar isn’t in check, you’re putting your entire body in danger

AT RISK

ACT NOW

ACT NOW

ACT NOW

ACT NOW

AT RISK AT RISK AT RISK

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7FIND out your risk. Take the American Diabetes Association type 2 diabetes risk test at diabetes.org/diabetes/basics

THE NERVES A buildup of glucose can cause nerves to misfi re. “� e body loses the ability to transmit signals to the brain cor-rectly,” Marrero says. Such neuropathy can lead to tingly or painful limbs—or even the loss of all sensation. Just imagine the damage if someone with severe neuropathy stepped on a piece of glass or a sharp pebble and was unaware of the injury.

Examine your feet frequently for cuts or injuries, says Marrero. At least once a year have a complete foot exam, which includes a look at the muscles, bones and blood fl ow.

High blood pressure can have a dramatic eff ect on the progress of kidney disease. Get regular exercise, lose any extra weight, avoid alcohol and tobacco, and eat less salt.

Limit how often you bathe, especially in low-humidity climates. Use mild soap, and apply a hydrating cream after bathing to replace lost moisture.

Have a dilated eye exam with an optometrist or ophthalmologist at least once a year. 1

THE KIDNEYSEvery day, your kidneys fi lter 30 to 50 gallons of blood, sending tox-ins and waste mate-rials packing. “With an increased level of glucose, the kidneys take a pounding,” says Marrero, comparing them to overtaxed fur-nace fi lters that even-tually clog and block airfl ow. “Eventually, the capability to feed the kidneys oxygen and energy is diminished—and if that persists, they stop working.” At that point, the only options are dialysis or a kidney transplant.

THE SKINHigh glucose lev-els make the blood thicker, which means it's harder for the circu-latory system to pump nutrients to peripheral parts of the body, such as fingers and toes, leaving them dry. “Dry skin is more prone to cracking and injury,” Marrero says.

THE EYESPeople with diabetes often develop eye prob-lems. “The little ves-sels carrying blood to your eyes can become impaired,” Marrero says. This can lead to decreased blood flow and damage to the retina. People with diabetes are also more likely to get glaucoma and cataracts.


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PAIDHEALTH DIRECT

Anytown Medical Center123 Main St.Anytown USA

Anytown Medical Center123 Main St.Anytown USA

CALCIUM-RICH RECIPES!Building strong bones doesn’t have to mean guzzling glasses of milk. Visit nof.org/bonehealthyrecipes for bone-boosting recipes from professional chefs.

Save the Date

Are you at risk for

diabetes? Find out at a

FREE health screening.

Anytown Medical Center

Sept. 15 • 9 a.m. to 4 p.m.

Results1. Women make up 80 per-cent of osteoporosis cases, according to the National Osteoporosis Foundation. But that doesn’t mean men are immune. In fact, men older than 50 are more likely to get osteoporosis than prostate cancer.

2. Osteoporosis risk increases with age. Menopause is also a risk factor. Women can lose

up to 20 percent of their bone mass in the fi ve to seven years after menopause.

3. Weight-bearing exercise strengthens bones, but you don’t have to pump iron to reap the rewards. Walking and jogging are also forms of weight-bearing exercise, along with dancing and hiking (any exercise that works the muscles and bones against

gravity). Swimming is great for cardio, but doesn’t quite cut it in the bone-boosting department.

4. Being thin or having a small frame puts you at greater risk for osteoporosis and bone fractures. Protect yourself with exercise. It builds bone strength as well as the muscles surrounding the bones, both of which are

important in preventing falls and fractures.

5. Calcium and vitamin D are essential to bone growth. If you’re not getting the daily recommended amount—1,200 milligrams of calcium and 800 interna-tional units of vitamin D—from natural sources, talk to your doctor about taking a supplement. 1

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I f you’ve ever watched a home-renovation TV show, you get how important a strong foundation is. It’s the same with your body. [placeholder for client custom-ization—expert quote.] Your bones are key to long-term

fi tness and mobility. How do yours stack up?

1. What is your gender?a. Femaleb. Male

2. What is your age?a. 50 or olderb. Younger than 50

3. Which form of exercise do you regularly engage in?a. Walking or joggingb. Swimming c. Weightlifting

4. What best describes your body type?a. Underweightb. Averagec. Overweight

5. Do you take a calcium supplement?a. No, and I don’t like

dairy either.b. No, but I try to drink

my milk.c. Yes, every day.

How Strong Are Your Bones? Take this quiz

to fi nd out


LEARN - Amazon Web Services · Council on Exercise compared the effects of yoga and hot yoga on 20 relatively ﬁ t men and women ages 19 to 44. The ﬁ nding? A hot yoga class with

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