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How New Pursuits Now May Boost

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Are You Brushing the Right Way?

has a refreshingly healthy outlook on beauty and fitness

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Connie Britton

Nashville starHealthy Body, Healthy Mind:

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HEALTHHEALTH&wellness

For Members of United Service Association For Health Care

plus

How New Pursuits Now May Boost

Brainpower Later

Are You Brushing the Right Way?

has a refreshingly healthy outlook on beauty and fi tness

and

Connie BrittonConnie Connie

Nashville star

Healthy Body, Healthy Mind:

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3/25/15 3:45 PM

3 7 Myths About Sleep

4 Are You Brushing the Right Way?

5 9 Home Health Remedies That Actually Work

6 6 Dangers of Crash Dieting

8 How to Be a Good Patient: Advocate for Yourself

9 Social Media Can Improve Weight-Loss Efforts

13 Take These 5 Steps to Stem Your Risk for Breast Cancer

14 Meet Our Nursing Scholarship Recipient

15 Having ‘The Talk’

16 Take Control: Get Help for Drug or Alcohol Abuse

17 Can You Trust Blood Pressure Kiosks?

18 New Pursuits in Midlife May Boost Brainpower Later

19 A Doggone Good Workout

20 How Much Do You Know About Spring Allergies?

[ cover story ] Connie Britton

finds creative ways to stay fit.

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TOTAL HEALTH & WELLNESS

executive Director: M. Cranon

Director of Operations: T. Barton

Director of Operations: R. Davis

staff support: C. Mangrum and B. Mayer

Total Health & Wellness is published by United Service Association For Health Care. This information is intended to educate the public about subjects pertinent to their health, not as a substitute for consultation with a personal physician. © 2015 Printed in the U.S.A.

United Service Association For Health Care is an organization that provides privileges and services that promote the health and welfare of its members.

For more information, please contact:

United Service Association For Health Care P.O. Box 200905 Arlington, TX 76006-0095 800-Usa-1187

eDitOrial aDvisOry BOarD

David s. alkek, M.D., Clinical Professor of Dermatology, The University of Texas Southwestern Medical Center, Dallas, TX

Joseph D. Beasley, M.D., Director, The Institute of Health Policy and Practice, Amityville, NY

Kathie Davis, Executive Director, IDEA Health & Fitness Association, San Diego, CA

sidney Friedlaender, M.D., Clinical Professor of Medicine, University of Florida, Gainesville, FL

Charles M. ginsburg, M.D., Professor and Chairman of Pediatrics, The University of Texas Southwestern Medical Center, Dallas, TX

susan Johnson, Ed.D., Director, Continuing Education, The Cooper Institute, Dallas, TX

Julie Waltz Kembel, M.S., Ed., CHES, Education Director, Canyon Ranch, Tucson, AZ

Don r. powell, Ph.D., President and CEO, American Institute for Preventative Medicine, Farmington Hills, MI

Charles F. seifert, Pharm.D., Director of Clinical Pharmacy Services, Rapid City Regional Hospital, Rapid City, SD

Kathryn K. Waldrep, M.D., F.A.C.O.G., Medical City Dallas, Dallas, TX

arthur H. White, M.D., Medical Director, San Francisco Spine Institute, Daly City, CA

Cover photo: Andrew MacPherson/Getty Images

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[ H e A L t H Y L i v i N g ]

7 Myths about sleepSleeping is something everyone does. And yet many people hold misconceptions about sleep.

learn tHe trUtH BeHinD tHese COMMOn sleep MytHs.

1 you can get by on five or six hours of sleep without much of a problem.It’s common for adults to sleep less than seven hours a night, but that doesn’t mean you should. Most people need to snooze at least seven to eight hours to feel refreshed.

2 poor sleep affects your mood, but nothing else.Sleep affects much more than how you feel the next day. Sleep deprivation is linked to a higher risk of developing heart disease, high blood pressure, type 2 diabetes, and obesity. Also, poor sleep can be deadly if you get behind the wheel. Drowsy driving plays a role in an estimated 100,000 vehicle collisions each year.

3 insomnia means you can’t fall asleep.Insomnia actually includes four symptoms:• Havingahardtimefallingasleep• Notfeelingrestedaftersleep• Wakingupoftenduringthenight• Wakingupearlyinthemorningandnotbeingabletogo

back to sleep

You don’t have to have all four symptoms to have insomnia.

A 4 snoring is harmless.Snoringcanbeasignofadisordercalledsleepapnea.Withthiscondition, your breathing stops briefly multiple times during the night. Sleep apnea increases your risk for health problems such as heart attack, stroke, and diabetes. Most people who snore do not have sleep apnea. But if a family member says you often snore loudly, or have pauses in your snoring followed by choking or gasping, talk with your doctor.

5 if you’re tired during the day, it just means you didn’t sleep enough.Some sleep disorders, such as sleep apnea, can make you feel fatigued even though you slept all night. Certain medical condi-tions can also cause daytime sleepiness. Tell your doctor if you feel tired or groggy most days.

6 you can catch up on sleep by sleeping in on the weekend.Sleeping in for a day or two might make you feel a little better, but it won’t make up for the sleep you lost during the week. It might even make you feel worse when you have to wake up early on Monday morning, since your sleep schedule will be off.

7 a nightcap will help you sleep.An alcoholic drink before bed, or nightcap, decreases the quality of your sleep. You tend to stay in the lighter sleep stages and don’t spend as much time in deep sleep after having consumed alcohol. Ë

Are You Brushing the right Way?

Brushing your teeth is probably a habit for you, but there are different approaches to get the job done.


4 ToTal HealTH & Wellness spring 2015

vertically and make several small up-and-down strokes on the back of your front teeth. And don’t forget to brush your tongue to banish bacteria and bad breath.

Find the Best Brush for youMost Americans don’t spend nearly long enough brushing, research finds. Aim for at least three minutes.

Power toothbrushes can cut plaque and gum disease more than manual models, according to research. But the best brush is one you’ll actually use, so choose a design that comfortably fits inside your mouth. If you have questions about the best tooth-brush or technique for your mouth shape and tooth position, check with your dentist or hygienist. Ë

WHile MOst peOple BrUsH at least tWiCe a Day, a new studyshowsnooneagreesonwhichmethodisbest.Nordodental experts or toothbrush companies agree on how often or how long a person should brush.

But evidence strongly supports one key fact: Brushing daily remains key to good oral health. Skip it and you risk tooth loss and gum disease, an infection of the tissues surrounding the teeth. Advanced gum disease may even increase your risk for other health problems, like heart disease and diabetes.

Keep your smile sparklingEven without a consensus method for brushing, the American Dental Association (ADA) still recommends that you brush twice a day with a soft-bristled brush, using an ADA-approved fluoride toothpaste.

To get the best results, the ADA suggests holding your toothbrush at a 45-degree angle to your gums and brush the outer, inside, and chewing surfaces of all teeth. Tilt the brush

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Dental reWarDs prOgraM Helps yOU BUilD BeneFits

For many USA+ members, coverage under a group dental expense policy, which includes Dental Rewards, is included in the membership. Dental Rewards rewards members who care for their teeth and use only a portion of their annual maximum benefit in a year. With its increasing maximum feature, insured members and dependents earn additional money toward their next year’s annual maximum.

To get the maximum carryover for the next year, you must meet the following requirements:1. Visit your dentist between Jan. 1 and Dec. 31.2. Submit claim for payment prior to April 1 of the following

year.3. Total benefits paid for current year visits must be less

than $500.

If you meet all three requirements, you will have an addi-tional $250 available in annual maximum for the next year.In future years, if you have benefits paid of less than $500each year, additional amounts of $250 will be added to thecarryover. However, the maximum carryover you can accu-mulate is $1,200.

Your annual maximum will be $3,500 in four years if you continue to visit the dentist once each year!


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9 Home Health remedies That Actually WorkGrandma may not have earned a medical degree. Still, some of her health advice holds up to scientific scrutiny.

Here are nine siMple, eFFeCtive

sOlUtiOns FOr COMMOn HealtH

COMplaints. (But it’s still worth noting:Whenindoubtaboutyourhealth, call your doctor.)

1 salt-Water gargle for a sore throatAdd a teaspoon of salt to a large glass of warm water. Gargle and spit to relieve pain and prevent future bouts of illness. Similarly, saline nose drops can loosen and flush out mucus.

2 Honey for a Cough Steer clear of store-bought cough and cold medicines for kids ages 4 and younger. Instead, give ½ teaspoon of honey for children ages 2 to 5; 1 tea-spoon for ages 6 to 11; and 2 teaspoons for ages 12 and older. (Skip honey for babies younger than age 1.)

3 peppermint Oil for irritable Bowel syndrome (iBs)Find this herb in capsules or liquid form. It may ease constipation and diarrhea in people with this stomach-turning condition. But beware—it could worsen heartburn.

4 ginger for nausea The root of this tropical plant eases queasiness caused by pregnancy, surgery, or motion sickness. Doctors believe compounds called gingerols are responsible. Use it fresh, dried, pow-dered, or as a juice or oil.

5 Cool Compresses for poison ivy Run a clean washcloth under cold water and then wring it out. The cold tem-perature can calm swelling and inflam-mation. That way, you can better fight the urge to scratch.

6 Humidifier or vaporizer for Colds Breathing in moist air can clear nasal passages and loosen chest congestion. Just clean the device often to avoid mold or contamination. Check the manufac-turer’s guide for instructions.

7 lutein for eye Health Find this antioxidant in kale, spinach, and other green leafy veggies—or take a daily 10 mg tablet. This dose wards off cataracts and age-related macular degeneration, a common vision-stealing disease.

8 steam for Croup Croup causes a child’s vocal cords and windpipe to swell. Breathing becomes noisy and difficult. Calm the inflamma-tion by turning your bathroom into a steamroom.Haveyourchildinhalemoist air from a hot shower for 15 to 20 minutes.

9 Duct tape for WartsCover the wart with tape and change it every few days. Eventually, the sticky surface pulls off layers of the wart. Or apply over-the-counter salicylic acid. Ë

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[ H e A L t H Y e A t i N g 1 0 1 ]


2 you may develop gallstones.Losing weight quickly (more than 3 pounds a week)

increases your chance of developing gallstones. These solid masses in the gallbladder don’t always cause symptoms, but some can lead to serious pain and other problems requiring the gallbladder to be removed.

6 Dangers of Crash Dieting

CrasH Diets Can leaD tO very real HealtH COnCerns.

Herearesixreasonsit’sbesttothinktwicebeforecrashdieting.

1 you may deprive yourself of nutrients.Many crash diets prevent you from getting the nutrition your

body needs. This is especially true of those that limit or prohibit certainfoodgroups.Withoutpropernutrients,youcanweakenyour immune system, increasing the risk for illness.

Let’s face it: The ability to lose a lot of weight in a short time sounds appealing. But crash diets—those that allow you to drop major weight quickly—can have effects beyond getting you into your skinny jeans or slimmed down for the class reunion.

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Chicken Mole with Vegetables

Directions

1 Place chicken and broth in a large pot. Bring to a boil over high heat. Reduce heat to medium-low. Simmer, uncovered, for 30 minutes.

2 In a large pan, cook chiles over low heat, turning frequently, until they change color and become fragrant. Stir in tomatillos, onion, garlic, cumin, and 1 cup water.

3 Bring to a boil over high heat. Cook, uncovered, for five minutes. Remove pan from heat, let cool. Place chili-tomatillo mixture (mole) in a blender container.

4 Puree until smooth. Return pureed mixture to pan. Cook over medium heat, stirring occasionally, until thickened, about five minutes. Stir the thickened mole into chicken and broth. Simmer, uncovered, for 15 minutes.

5 Meanwhile, in a medium saucepan, bring 2 cups water to a boil over high heat. Add chayotes and green beans. Cook five minutes. Drain. Serve with chicken and mole.

Yield: six servings

Per serving: Calories 380, Fat 10 g (saturated fat 3 g), Cholesterol 180 mg,

sodium 240 mg, Total carbohydrate 20 g, Dietary fiber 6 g, Protein 52 g.

ingredients3 lbs. chicken drumsticks and thighs, skin removed3 cups canned reduced-sodium chicken broth6 dried guajillo chiles, seeded6 tomatillos (husks removed), washed and chopped

1 onion, chopped5 cloves garlic, peeled2 tsp. ground cumin3 cups water4 chayotes, peeled and chopped¾ lb. trimmed green beans

3 you can gain weight.Shedding weight quickly by severely

restricting calories or following a fad diet can backfire. That’s because these diets are hard to stick with. People tend to gain back all the weight they’ve lost (or more). Adding to the problem: Weightlossnaturallyslowsyourmetabolism because you need fewer calories to maintain your weight, making it harder to keep the weight off once you’ve lost it.

4 you can stress your heart.Experts believe that crash dieting

can lead to heart issues in some people. Those who use extreme diets tend to gain the weight back quickly. And because regained weight is usually fat, not muscle, it can lead to increased risk factors for heart disease, such as higher cholesterol and insulin levels.

5 you lose tone.Often, rapid weight loss leads to a

loss of lean body mass—not the fat you probably intended to shed. So, while the number on your scale may be dropping, your muscle tone may be plummeting as well. Exercise can help build tone.

6 it may spiral into an eating disorder.

Dieting can be a slippery slope. It’s estimated that 35 percent of dieters progress to pathological dieting. Of those, a quarter go on to develop an eating disorder.

Before you embark on a new weight-loss plan, check in with your doctor. Remember, the healthiest way to lose weight is to not diet at all. Make eating healthy and getting plenty of exercise part of your daily routine. By changing your lifestyle, you’ll be more apt to achieve a healthy weight for life. Ë

[ H e A L t H Y c H o i c e s ]


How to Be a Good Patient: advocate for yourselfTaking charge of your health care can improve the quality of care that you receive. Read on to learn insider tricks for choosing the right doctor, keeping track of important information, and more.

• Didyoufeellikeheorshereallylistenedtoyourconcernsand gave you feedback?

• Didyoufeelrespected?• Didyoufeelrushed?

If you weren’t satisfied with the visit, try another doctor. It will be worth it over the long run.

ask QuestionsWhenyou’reatanappointment,don’tbeafraidtospeakup.Asking questions improves the quality of care you receive. It can help to write out a list of questions ahead of time. You may want to ask:• I’msorry,Idon’tquiteunderstand—canyouexplainthat

again?• Whatisthistestfor?• WhatlifestylechangescanImakethatwillhelpmyhealth?• WhydoIneedthistreatment?

ask about Medications, tooIt’s easy to think the doctor knows best when he or she tells you to take a medication. But don’t be afraid to ask questions. Talking with your doctor about your options will help you get the best medication for you. Before you take a new drug, ask about its side effects, how to take it, and why you need it. For example,youcouldsay,“Howwillthisdrughelpme?”

get a second OpinionIf you’re not sure about your diagnosis or treatment, you might want a second opinion from another doctor. A second opinion allows you to explore all your treatment options. Don’t worry that your doctor will be offended. Most doctors don’t mind second opinions.

Know that you are your own best health advocate. Don’t be afraid to speak up about your concerns and needs. Ë

A WHen yOU’re HOnest WitH yOUr DOCtOr anD Feel COM-

FOrtaBle talKing WitH HiM Or Her aBOUt yOUr HealtH, you receive better care. So it’s important to choose the right health care team for you, starting with your primary care provider.Herearesomethingstothinkaboutasyou’relookingfor a doctor:• Doyoufeelmorecomfortabletalkingwithamaleorfemale

about sensitive health issues?• Doyouprefersomeonewarmandcasualorsomeonewitha

more businesslike demeanor?• Whatqualificationsareimportanttoyou?Doesitmatterto

you if your doctor attended a top-ranked school or has many years of experience?

Consider your first visit with a new doctor a trial visit. After your initial appointment, ask yourself these questions:• Didyoufeelateaseaskingquestions?Didthedoctorreplyin

a way that you could understand?


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Social Media Can Improve Weight-loss effortsYou may already log on to social networking sites to catch up with friends. But these sites may have another use, recent research suggests: helping you get the support you need to lose weight.

researCHers analyzeD 12 DiFFerent stUDies in WHiCH

sUBJeCts tOOK part in FOrMal WeigHt-lOss grOUps. Some of the groups included a social media component, such as a private Facebook group. The researchers concluded that social media had a small but significant impact on the amount of weight people lost.

social Media good for Quick Feedback, supportThe programs studied used social media in a variety of different ways. Some programs, for example, offered online group chats with a health care provider. Other people used social network-ing sites to send direct messages back and forth to their doctors.

Weight-lossprogramswithsocialmediacomponentscanbevery motivating, experts say. Peers can offer practical advice and tips. You also tend to receive feedback quickly when you ask a question or need support.

social networks Can’t replace your DoctorHowever,therearealsosomedrawbacks.Onlinechatscanbeless personal than face-to-face meetings, for one. Peers may also be unsupportive. Or they may give incorrect advice. The bottom line: Social networks are no replacement for a talk with your doctor. Ë

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steps tO WeigHt-lOss sUCCess

• set doable goals. Aim to lose about 5 to 10 percent of your current weight over six months. Losing 1 to 2 pounds each week can help you lose weight safely and keep the weight off.

• Cut calories. Cutting 500 to 1,000 calories each day can help you lose 1 to 2 pounds each week.

• eat a healthy diet. In addition to helping you lose weight, foods such as fruits, vegetables, lean proteins, whole grains, and low-fat dairy products may also lower your risk for heart disease.

• increase your physical activity. Aim for 150 to 300 minutes of physical activity, such as brisk walking, each week.

[ c o v e R s t o R Y ]

Connie Britton

Nashville star Connie Britton

has a refreshingly healthy outlook on beauty and fitness.

Healthy Body,Healthy Mind

WWW.UsaHC.COM 11Connie Britton

PR N

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AP Im

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When it comes to the Holly-wood crowd, it can be easy to dismiss celebrities’ trim bodies and flawless skin as a

product of their lifestyle. After all, they can pay for pamper-ing, personal trainers, and private chefs.Whilethatmaybetrue,sometimesacelebritycomesalong

whose healthy habits and determination are cornerstones to their youthful appearance and success. And they inspire us to adopt the same resolve. One such actor is Connie Britton.

a rising starCompared with many young actors, Britton rose to stardom later in life. She worked on independent theater projects and off-Broadway plays throughout her 20s and into her 30s. It wasn’t until she was cast in the movie The Brothers McMullen, which won the award for best picture at the 1995 Sundance FilmFestival,didBrittonbreakontotheHollywoodscene.

Following her movie success, Britton won roles on some of the most acclaimed television series, including Spin City, 24, and The West Wing. She also got supporting parts in a number of movies. But in 2004, at the age of 37, her role in the movie Friday Night Lights and the subsequent five-season television adaptation made Britton a household name.

After finishing her successful run on Friday Night Lights, Britton starred in the television series American Horror Story before being cast as a fading country music star in the currently popular television drama Nashville. Today, at age 48, the talented actor is as strong and sexy as women half her age.

Brains and BeautyBorn in Boston, Britton grew up in Lynch-burg,Va.Withaloveofentertaining,sheand her fraternal twin sister made up plays to put on for their family. Later, Britton was a star in her high school theater. But she had more than acting on the brain. Britton attended prestigious Dartmouth College, where she majored in Asian studies and spent a term studying the Chinese language in Beijing. Only after graduation did she movetoNewYorktopursuetheateracting.

Unlike many aspiring actors, Britton avoided waiting tables while pursuing acting. Instead, she paid the bills by working as an aerobics instructor. And she’s kept this focus on health and wellness as she’s progressed in her career. She also hasn’t

forgotten that beauty and brains are a nice mix.Recently, Britton was named a goodwill ambassador for the

UnitedNationsDevelopmentProgram—theantipovertyagencyoftheUnitedNations.Inthisposition,whichshedescribedas“oneofthegreatestopportunitiesofmylife,”Britton is focusing on poverty eradication with an emphasis on women’s issues.

an empowered lifeIn addition to empowering other women, Britton has also focused on her own needs. She didn’t remarry after divorcing her husband of four years, which occurred earlier in life. And she chose not to rely on marriage or circumstances to become a mother. Instead, Britton adopted a son named Eyob (nick-named Yoby) from Ethiopia a few years ago as a single mom. And her love of her son has changed her.

“I didn’t think I’d have a baby on my own. But there’s a lot that comes out of having a plan and then seeing that there’s anotherwayyoucango,”saidBrittoninaninterviewinLadies Home Journal. “If you hold hard and fast to the plan regardless of where you’re at, then you go against the flow of yourlife.”

Britton’s new role as mother has fulfilled her. But it hasn’t held back her career. In addition to filming Nashville, she has been cast in a number of recent movies, including This Is Where I Leave You.

Focus on Healthy HabitsToday, Britton spends plenty of time outdoors staying active. She enjoys taking walks and hiking with her son, and she engages in biking and running. Britton also loves yoga, which she says gives her a physical and mental boost. One of the secrets to her enviable physique? Motivation.

“I realized that what kept me slim when I was younger doesn’t work anymore. But instead of feeling hopeless, I decided I just have to try a little harder to stay in shape—whether that means readjusting my eating habits or upping

“I realized that what kept me slim when I was younger doesn’t work anymore. But instead of

feeling hopeless, I decided I just have to try a little harder to stay in shape.”




myactivitylevel,”BrittonsaidtoShape magazine. “Finding creative ways to get fitmakesmefeelgreat.”

In addition to getting plenty of exercise, Connie tries get enough sleep and focuses on eating a healthy diet. Although she’s always eaten healthy foods, including plenty of fruits and vegetables, the death of both of her parents to cancer only increased her attention to her diet. Connie tries to eat natural, organic, and unpro-cessed foods whenever possible. “I want to knowwherethethingsIeatcamefrom,”she explained.

Clearly, her approach to beauty and

fitness is a refreshingly healthy one. But she notes that her life in the spotlight plays somewhat of a role.

“I’m in an environment where I have a lot of information about how to stay healthyandliveagoodlife,”shesays.“IfI weren’t in this business, I think I would beagingdifferently.”

Maybe so—but we believe that her focus on a healthy mind and body from the beginning has more to do with the person she is today. Thankfully, we can learn a little from her healthy-life strategy and bring movie star habits into ourlives.Notrainerneeded.Ë

The United Nations Development Program (UNDP) appointed Britton as a Goodwill Ambassador in April 2014. In this role, she aims to raise awareness of UNDP’s work in poverty eradication and women’s empowerment, advocat-ing to the American and global public.

Commitment to Humanitarian CausesThroughout her career, Britton has devoted substantial time to a wide range of charity work both in the U.S. and internationally. She previously travelled to Africa with the ONE campaign led by U2’s Bono to support humanitarian causes, and is well aware of the challenges facing millions of poor people around the world. She also has been passionately committed to supporting women’s empowerment and women’s health issues.

In her role as UNDP Goodwill Ambas-sador, she supports UNDP’s mission with public service announcements, by participating in campaigns, and by visiting UNDP projects in the field.

about UnDpUNDP is active in more than 170 countries and territories, working to achieve the eradication of poverty and the reduction of inequalities and exclusion. Its mission includes helping countries to develop policies, leader-ship skills, partnering abilities, and institutional capabilities, and building resilience in order to sustain develop-ment results.

UNDP’s current projects involve sustainable development, democratic governance and peacebuilding, and climate and disaster resilience.

BrittOn’s latest rOle: gOODWill aMBassaDOr

Connie Britton is flanked by UnDp Director of external relations Michael O'neill and UnDp Deputy Director of external relations Fadzai gwaradzimba at a press conference announcing Britton's appointment as UnDp goodwill ambassador for poverty eradica-tion and Women's empowerment at the United nations in new york. (Jemal Countess/getty images)


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DOes it seeM liKe Breast CanCer is

in tHe neWs JUst aBOUt every Day? Needhelpingsortingoutthefacts?Well,it’s true that breast cancer is one of the most common types of cancer among American women. And, unfortunately, some risks for this disease cannot be changed.

For one thing, you’re more likely to develop it as you get older. In fact, women older than age 50 make up most advanced breast cancer cases. Those whose mothers, sisters, or daughters have had breast cancer also face a higher risk. Ethnicity plays a role. For example, breast cancer develops more often in Caucasian women than in African-American,Hispanic,orAsianwomen.

You can’t change your ethnicity or genetics, but you may be able to change some other risk factors:1 scale back. Obese women are more

apt to get breast cancer, while lean women enjoy a lower risk.

2 stay on the move. Studies indicate there’s a lower rate of breast cancer in women who exercise.

3 Don’t tip your glass too often. Havingonetotwoalcoholicdrinksaday can increase your risk.

4 Clear the smoke away. In a study of more than 73,000 women, the rate of breast cancer among current smokers was about 24 percent higher thaninnonsmokers.Wonderingifit’stoolatetoquit?Here’ssomegoodnews: The women who had once

Take These 5 steps to stem your risk for Breast CancerEvery year, thousands of women hear the frightening words: “You have breast cancer.” Now for some encouraging words: You might be able to lower your risk for this disease by following some smart lifestyle strategies.

smoked but quit reduced their risk for breast cancer by nearly half that of current smokers.

5 Cut the fat. Your risk for breast cancer rises along with the amount of fat in your diet. Limiting fat, especially saturated fat, may curb your risk.

Whenbreastcancerdoesstrike,it’sveryimportant to catch it in its early stages, when it’s most treatable. Mammography can help, but its benefits and limitations vary based on factors like age and personal risk.

Experts have different recom-mendations for mammography. Currently, the U.S. Preventive Services Task Force recom-mends screening every two years for women ages 50 to 74. The American Cancer Society recommends yearly screening for all women ages 40 and older and every three years for women ages 20 to 39. Talk with your doctor about your personal risk factors before making a decision about when to start getting mammograms or how often to get them. Also ask your doctor if you need a clinical breast exam. Ë

To find out more about breast cancer, visit the National Cancer Institute’s website: www.cancer.gov.

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sHillOy Hart DeCiDeD tO BeCOMe a nUrse BeCaUse sHe

WanteD tO Care FOr peOple. She soon realized that she’s just as passionate about helping people care for themselves, whether her patients are at their healthiest or at their most vulnerable.

answering a ‘Calling’HartisastudentinthemasterofscienceinnursingprogramattheCollegeofNursingandHealthInnovationatTheUniversity

of Texas at Arlington (UTA) and a part-time hospice nurse, work thatshedescribesasa“calling.”Shemeetspatientswhentheyarefirst considering the transition from curative to hospice care.

“It’s so important to provide support and guidance during this turning point and help patients and families become comfortablewiththeideaofhospice,”shesays.

After she graduates in December and passes the certification examtobecomeaFamilyNursePractitioner,Hartmaycontinue working in hospice or switch to family medicine.

partnering with patients“A major facet of family medicine is forming long-term relationships and partnerships with patients and helping them take charge of their own health, which are concepts I truly believein,”shesays.

She credits her UTA instructors with sparking her passion for health promotion and disease prevention, as well as providing steadfast motivation and support.

“My UTA teachers inspired me from my very first day as a freshmannursingstudent,”shesays.SheearnedherbachelorofscienceinnursingatUTAin2010andworkedatBaylorHealthCare System before starting her graduate studies in 2013.

Deserving studentsThe Dream Makers Scholarship, which is sponsored by the UnitedServiceAssociationforHealthCare(USA+)Founda-tion,willhelpmakeHart’sfinalyearofschoolabitsmoother.

“It definitely takes some of the financial worry away, for me as well as for the many other deserving students who also receivedscholarships,”shesays.Since2003,USA+hasco-sponsored92DreamMakers

Scholarships for nursing students at UTA who display qualities of scholarship, character, leadership, and financial need.

“I feel very grateful to have received this scholarship and to bestudyingatUTA,whichissuchanamazinginstitution,”shesays. “It’s wonderful to have so much support as I find my placeinthenursingfield.”Ë

Meet Our USA+ Foundation nursing scholarship recipient

MEMBER PROFILES

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A Dream Makers Scholarship helps smooth the path for this busy nursing student.


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Having ‘the talk’Now is the time to think about your health care directives and share them with your loved ones. By Christa Mangrum

spring is Here, anD it’s a great tiMe

tO start living HealtHier. Wecandecide to eat better, exercise more, lower our stress, and spend more time enjoying life with our family and friends. It’s also an opportunity to take a deep breath, reflect, and look to our futures.

For many of us, it’s scary to think about going from being our healthy, decision-making selves to experiencing illness and being unable to make decisions. As a result, decisions about what type of health care you want or who will make these choices for you are often delayed. And these decisions usually fall to your family and friends if you become sick.

Who Will speak for you?Say you are a divorced 50-year-old father in good health with an adult child who lives 1,200 miles away. If an accident or illness occurs, who can make immediate decisionsregardingyourcare?Whodoyou want to speak for you—to become your health proxy and carry out your wishes?Willyouradultchildor75-year-old parent consent to experimental or nontraditional treatments?

thoughtful reflection about your wishes and values, and (2) personal communi-cation between you and your likely decisionmakersbeforeacrisisoccurs.”

Some suggest doing this exercise as a family, maybe using local news events to starttheconversationbyasking“Whatwouldyouwantmetodoif...”orwhether they have indicated their organ donor status on their driver’s licenses.

The Caring Connections organization lists four steps to make certain that you andyourlovedoneshavehad“TheTalk”:1 Pick a person (and a backup) as your

health care agent.2 Tell your health care agent about

your wishes.3 Writeitdown:Createanadvance

directive or living will.4 Give a copy to your health care agent,

doctor, family, and anyone else who may be involved with your care. Ë

FOr aDDitiOnal inFOrMatiOn anD resOUrCes, COntaCt tHese OrganizatiOns:

American Bar AssociationVisit www.americanbar.org and search keywords “advance planning tool kit.”

Caring ConnectionsVisit www.caringinfo.org and click on “Download Your State Specific Advance Directive.”

A By considering questions like these, you can begin to decide and communicate your desires for your care when you can’t speakforyourself.Wealwaysthink,“I’mtoo young; I don’t want to think about that. And anyway, that’s for old folks. Besides, I don’t know about my options, soIcan’ttellmyfamilywhatIwant.”

The good news is there are many resources and tools available. You can get started by asking your family and friends how they themselves prepared, or by completing an advance directive form at your doctor’s office. Speaking with skilled legal, medical, or social work professionals can also help you understand your options. Experts agree that regardless of how you arrive at your decisions, it helps to have your wishes written down and to tell your loved ones about your choices.

starting the ConversationAccording to the American Bar Associa-tion, “Studies have shown that standard advance directive forms do little to influence end-of-life decisions without: (1) informed,



you spend your time using it, thinking about it, planning how you’re going to get more, and recovering from its effects? School, work, or your family may suffer because of your substance abuse.

People who have problems with drugs or alcohol may also show signs such as:• Violence• Confusion• Bloodshoteyes• Lossofinterestinactivitiesheorsheusedtodo• Wantingtobealonemore

What you Can Do Whetheryouoralovedoneisexperiencingdrugoralcoholissues, help is available. To learn about treatment options, call your doctor or local substance abuse coordinating agency. Ë

Take Control: get Help for Drug or Alcohol Abuse

sUBstanCe aBUse—tHe HarMFUl Use OF alCOHOl Or

DrUgs—is a seriOUs issUe. You could be a substance abuser if you experience these signs:• Cravings—a strong urge to use the substance• lack of control—you can’t stop using the substance even

if you want to• Dependence—you have withdrawal symptoms, such as

nausea, bad moods, headaches, or anxiety, when you stop• tolerance—it takes more and more of the substance to

make you feel the same effect

the toll it takesIt can be hard to admit that you have a problem. Take a closer look at some ways drugs or alcohol may be affecting your life.

You could have a problem if you notice that using drugs or alcohol takes up a lot of your time, energy, and thoughts. Do

Do you or someone you know have an alcohol or drug abuse problem? It’s not always easy to tell.

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get Help FOr DepressiOn tODay

Depression is more serious than feeling down. It’s a medical illness that affects your mood, appetite, sleep, relationships, and more.

You may be depressed if you feel sad, anxious, or hope-less. You may lose interest in activities you used to enjoy. Depression can cause changes in your sleeping habits. You might sleep more or less than usual. You may also notice changes in your appetite.

Depression can lead to substance abuse. You might use drugs or alcohol to make your sadness go away, but they can’t. Drugs and alcohol only add to your problems and put your health and life in danger.

Depression is very serious and can lead to thoughts of death or suicide.

If you’re depressed, help is available. Talk with your doctor.


WWW.UsaHC.COM 17

Can you trust Blood Pressure Kiosks?The machines offer a convenient way to check your numbers, but they have their limitations.

as yOU HeaD tO tHe pHarMaCy, yOU MigHt nOtiCe a

KiOsK WHere yOU Can test yOUr BlOOD pressUre. Maybe you’ve even tried one to check your heart health. But be warned: A kiosk may give you inaccurate results, the FDA says.

To get an accurate blood pressure reading, the cuff has to be the correct size for your arm. This is why doctor’s offices have a range of cuffs available. But kiosks usually have only one cuff, and there’s no way to know whether it’s the right size for you. You may also get inaccurate results if you don’t sit correctly or put the cuff on wrong.

High Blood pressure Harms your HeartIf left untreated, high blood pressure can cause heart attacks, stroke, heart failure, and kidney problems. There usually aren’t any symptoms of high blood pressure, which is why experts recommend regular blood pressure tests.However,onebloodpressuretest,whetherit’sfroma

kiosk or your doctor, doesn’t automatically mean that you have high or low blood pressure. Your blood pres-sure can go up or down quickly, depending on things like stress and your posture. This is why doctors sometimes do several tests.

Keep your Blood pressure Under ControlTheAmericanHeartAssociationrecommendshavingyour blood pressure checked by your doctor once every two years after age 20. If your blood pressure is too high, your doctor may recommend medicine or lifestyle changes. Ë

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New Pursuits in Midlife May Boost Brainpower later

neW researCH sUggests tHat aDOpting an intelleCtU-

ally stiMUlating liFestyle in MiDliFe MigHt prOlOng

Mental sHarpness.

Whileagoodeducationandsuccessfulcareercanreduceyour risk of developing Alzheimer’s disease and dementia as you age, what you do in your off-hours matters, too. In fact, people who didn’t excel in school or the professional world may actually gain more from lifelong learning.

That’s according to a new study published in the journal JAMA Neurology. Researchers studied about 2,000 older adults without dementia. They asked questions about their current and previous work and leisure activities, and then followed them for an average of 3½ years.

new tricks for aging BrainsThose who maintained the most brainpower did intellectually stimulating activities at least three times a week. They started in their middle years—around age 50—and continued as they aged. On average, they developed dementia almost 7½ years later (or three years, if they had a high genetic risk for Alzheimer’s disease) than those who didn’t stimulate their brains in this way.

The following endeavors worked to boost brainpower:• Playingmusic• Readingbooksandmagazines• Makingcraftsorart• Joiningagrouporsocialevent• Playinggames• Usingacomputer

reducing the BurdenDoctors haven’t yet found a cure for Alzheimer’s disease. But the results provide new hope for prevention. Delaying demen-tia by even five years could reduce the expected number of older adults who suffer from the condition by 43 percent by the year 2050. Ë

With age comes wisdom. But eventually, older brains begin to slow down. What can be done to delay that process?


WWW.UsaHC.COM 19

A Doggone Good WorkoutWhen your dog is your exercise buddy, you can both get fit and healthy.

DOgs aren’t JUst Man’s Best FrienD. They’re friends with exercise benefits. AccordingtotheAmericanHeart

Association, dog owners who regularly walk their furry friends get more exercise themselves. These people walk more often and are more likely to get the recom-mended level of physical activity—150 minutes every week of moderately intense aerobic activity, such as brisk walking—than people who don’t own dogs. Dog owners who walk their pooches are also more likely to have lower blood pressure and cholesterol levels.

Make an exercise DateInstead of just taking your dog out for a quick, impromptu stroll around the neighborhood or playing in the yard (both of which are beneficial), plan ahead and block out time to exercise with your dog.

Dogs get the most from exercise when it’s sustained and structured, which allows them to constantly be moving. Depending on the breed, many dogs are usually up for anything you want to do—from walking, running, and playing with a Frisbee or ball to participating in canine sports. One sport is agility dog training, which involves teaching a dog how to maneuver around a timed obstacle course.

safety savvyFor any activity in which you’re physically attached to your dog, even if he or she is

just running alongside you on a leash, make sure your dog has had obedience training and responds well to voice commands. Your dog should also be fit enough for the task, its level of difficulty, and its duration. For example, can your dog run alongside you for 30 minutes? Can your dog handle that difficult hiking trail?

If you’re starting a new activity, take your dog to the vet for a checkup first to make sure he or she doesn’t have an underly-ing health condition that could warrant exercise precautions. Once you get the go-ahead, build up your dog’s endur-ance by gradually increas-ing the time spent on an activity. Like people, dogs can get injured if they take on too much, too soon. If your dog has been sedentary, for example, don’t expect him or her to run with you for several miles or to take on a hilly trail right away.

Read your dog’s cues, too. Dogs can’t tell you when they are tired, but they can give you signs that they’re running into trouble, such as rapid panting, staggered walking, a drooping tongue, or hesitating to retrieve a ball. Ë

To “find a tail-friendly trail” near you, visit www.hikewithyourdog.com.

A

How Much Do You Know About Spring Allergies?

1 someone with hay fever has an allergy to which of these?a. Animal danderb. Pollenc. Dust mitesd. All the above

2 Which of the following is true regarding the pollens that cause allergies?a. They vary from person to person. b. They are the same for everyone.c. They vary from region to region.d. A and C

3 Which of these plants are likely to cause allergies?a. Flowersb. Treesc. Grassesd. B and C

4 allergy symptoms are most likely to arise under which of these weath-er conditions?a.Hot,dry,andwindyb. Coolc. Damp and rainyd. All the above

When spring arrives, gardens in bloom are a welcome sight. But along with flowers and grass come seasonal allergens, such as pollen and mold. Test yourself to see how much you know about allergies.

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Association For Health care

Articles in this magazine are written by professional journal-ists or physicians who strive to present reliable, up-to-date health information. our articles are reviewed by medical professionals for accuracy and appropriateness. No magazine, however, can replace the care and advice of medical profes-sionals, and readers are cautioned to seek such help for personal problems.5426M

2221 East Lamar Suite 900Arlington, TX 76006www.usahc.comHealtH

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&wellness

5 Which of these is a common allergy symptom?a. Itchy nose, mouth, and eyesb. Runny or stuffy nosec. Sneezingd. All the above

6 Which of these tests can determine your allergy trigger?a. Skin-prick testb. Blood testc. X-rayd. A and B

7 Which of these can help treat seasonal allergies?a. Antihistamines and decongestantsb. Corticosteroid nasal spraysc. Allergy shotsd. All the above

8 When should you see a doctor because of spring allergies?a. You have severe symptoms.b. A previously effective treatment no

longer helps.c. Your symptoms do not respond to

treatment.d. All the above

ansWers

1.B—POLLEN.Hayfeverisalsoknownas“allergicrhinitis.”Itisanallergicreaction to pollen. 2.D—AANDC.Pollensthatcausespringallergies are often tiny and hard to see. 3.D—BANDC.Ragweedisalsoaculprit.4.A—HOT,DRY,ANDWINDY.Theseconditions are likely to leave more pollen in the air than cool, damp, rainy days. 5.D—ALLTHEABOVE.Tearingeyesand problems with smell can also occur. 6.D—AANDB.Knowingwhatyouarespecifically allergic to can help you lessen or prevent exposure and treat reactions. 7.D—ALLTHEABOVE.Yourdoctorcandetermine the best course of treatment based on your age, symptoms, and overall health. Talk with him or her about which treatment options will work best for you. 8.D—ALLTHEABOVE.Ifyoufindthatyour symptoms are interfering with your daily activities, or keeping you from participating in activities you enjoy, you should see your doctor. For more information, visit the American Academy of Allergy, Asthma and Immu-nology at www.aaaai.org.

5426M USA SP15 · 6 you can catch up on sleep by sleeping in on the weekend. Sleeping in for a day...

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