Healthy Alaska Fall 2010

Fall 2010

HealInG THe Back

Solutions for pain

Bedtime blues

How’s your sleep?

HealthyyALASKAyJ O U R N A L O F W E L L N E S S & G O O D H E A LT H C A R E

yyyyALASKAALASKAALASKAALASKA

2 Healthy Alaska • Providence Alaska Medical Center2 Healthy Alaska • Providence Alaska Medical Center

Providence Health & Services Alaska donated $20,000 to the project, and many Providence employees joined the crew that set up the Alaska-themed playground equipment.

bringing the community togetherTh e park opened in mid-May 2008.

“Th e kids just love it,” Beals says. In the summer, “we spent every day we could there.”

More impressive than the park itself, she says, was how the project united the town.

“It was amazing to see people work to-gether,” she says. “People just kept coming back. I had never been part of anything like that before.”

Beals, who grew up in a small Midwest town and now raises her children in a small town, says the experience reminds her of something her father once said: “He always told us that you need to give back to that community because the commu-nity gives to us.”

In 2008 and 2009, Providence gave a combined $8.8 million toward community health improvement through cash gifts and in-kind donations to projects like the Seward playground, supporting its Mission to serve communities around Alaska.

Community rallies to build new Seward playgroundnever unDereStImate the power of moms. Especially when it comes to their community’s children.

“Parks around town were in bad shape, in need of repairs,” says Patty Beals, supervisor of Rehabilitation Services at Providence Seward Medical & Care Center and the mother of two young boys.

Reacting to that need, a group of a dozen or so mothers in Seward banded to-gether and formed a group called PARKS (Parents Advocating Recreational Kids’ Stuff ). Th ey began a grassroots fundrais-ing eff ort through phone calls, an auction, and applications for government and corporate grants.

an extreme makeover“It started with one mom, and then it just grew like crazy,” says Beals, who served as co-treasurer for the group. “Th e donation jar was always open.”

In the end, they raised $250,000 and built a playground in the center of town – all in less than a year. Th e playground con-struction itself was a community eff ort, involving 350 volunteers working 12-hour days for almost a week.

“It was Seward does an Extreme Park Makeover,” Beals says.

A place for playIn less than a year, local

mothers raised

$250,000 and built the

playground with the

help of 350 volunteers,

who worked 12-hour days for almost a

week.

CreaKy Knees?If your joints aren’t work-

ing the way they used to,

more often than not it is

lack of use—rather than

age—that is to blame.

Stretching, both before

and after exercise, is a

great way to keep your

joints in good shape.

american academy of orthopaedic Surgeons

aVoid tHe BatHtiMe Blues each year in

the u.S., more than 43,000

children are injured in

baths and showers, mostly

from slips and falls. using

a nonslip mat is an easy

way to help keep kids

injury-free.

american academy of pediatrics

Providence Alaska Medical Center • Healthy Alaska 3

inside this issue

HealtHy alasKa is published as a community service for the friends and patrons of: providence alaska medical centerp.o. Box 196999anchorage, aK 99519-6999907-562-2211www.providence.org/alaska

Ceo, providence Health & services alaskaal parrish

Ceo, providence alaska Medical Centerrichard mandsager, md

alaska region Community Ministry Boarddavid G. Wight, chaireleanor andrews, vice chair

information in HealtHy alasKa comes from a wide range of medical experts. Models may be used in photos and illustrations. if you have any concerns or questions about specifi c content that may af-fect your health, please contact your health care provider.Copyright © 2010Coff ey Communications, inc.hsm25440h

coming to the providence campus?find your way around with our easy-to-navigate maps. print them out before your

appointments. at our website, you’ll fi nd them on the right side under “find us.”

Go to www.providence.org/alaska/pamc.

Fall 2010ALASKAHealthy

8}

12}

Feature stories

7} Say no to salt.Cutting back on the amount of salt you eat can help your heart. Learn how to reduce your sodium intake while still enjoying tasty foods.

We’ve got your back. Surgery can help relieve back pain, whether it’s caused by degenerative disk disease or other causes. Is it right for you?

Serious snoozing. Is sleep apnea harming your health? What to know about this serious – and common – disease.

Keeping informedactive kids, happy kids. physical activity off ers many benefi ts for kids and teens. do your children get enough? and what can you do to help them reach their activity goals? page 5

We are family. your family health history can play a big role in your own health history. discover what you can learn from the stories of your relatives. page 11

Kids and surgery. Having surgery can be frightening and overwhelming for kids. But you can help your child feel relaxed before and after his or her surgery. take these steps to prepare your child for the hospital visit ahead. page 15

daily dose Th e fresher, the better

Ever wondered why fresh corn on the cob tastes so good? As soon as corn gets picked, its natural sugar starts changing to

starch. To help it stay sweet, keep corn refrigerated and eat it within three days of buying it.

american Dietetic association

crazy about carbs? read onMany people think managing diabetes is all about avoiding sugar and cut-ting back on carbo hydrates. But that’s not quite the case.

Th e truth is that carbohydrates, which include sugars, are necessary for energy and are an important part of a healthy diet—even if you have diabetes.

Th at’s because carbohydrates aren’t found just in sugary and starchy foods but also in grains, fruits and vegetables, beans and other legumes, and dairy products, according to the American Diabetes Association (ADA).

Carbohydrates play a key role in the management of blood sugar levels, so it’s important that you eat the right amount of the right types. You can do that with proper meal planning.

“Th e key to success is developing a plan that is sustainable for the long term,” says J. Ross Tanner, DO, of the Diabetes & Lipid Clinic of Alaska.

A dietitian or diabetes educator can help you with meal planning and teach you how to make smart food choices. Carb-counting books

and cookbooks that list the amount of carbs in recipes can also help, as can learning how

to read food labels.You don’t need to stop eating the

foods you like just because you’re watching your intake of carbo-

hydrates, explains the ADA. Th rough good planning, you’ll

be able to eat meals you enjoy while keeping your blood sugar levels in balance.

You don’t need to stop eating the foods you like just because you’re watching your intake of carbohydrates.

nIcotIne replacement

You can stop smokingTh ere are a lot of reasons people start to smoke.

But one reason they continue is the same for everyone: nicotine.

Nicotine, which is found in cigarettes, is a powerful drug that can lead to addiction. Nicotine withdrawal occurs when people try to quit smoking. Its unpleasant side eff ects, such as irritabil-ity and trouble concentrating, may make people want to light up again.

Nicotine replacement therapy (NRT) may help with this withdrawal.

According to the American Lung Association, NRT delivers nicotine to your body to help you overcome cravings and urges to smoke. But it comes in small doses and without other dangerous chemicals found in cigarettes. NRT helps you adjust to life without cigarettes. Th ere are a variety of nicotine replacement products available.

“If you can quit smoking for three months, this greatly increases your chances of quitting for life,” says family physician Julie Wilson, MD, of Hillside Family Medicine.

Here to helpalaska’s tobacco Quit line off ers free

support to help you break the nicotine

habit.

call 888-842-QUIT (888-842-7848).

4 Healthy Alaska • Providence Alaska Medical Center

Julie Wilson, MD

daily dose

To be healthy, kids of every age, size, weight and ability need to move their bodies. It’s one of the most effec-tive and enjoyable ways to control weight, blood pressure and cholesterol levels. Physical activity also reduces risks for diabetes and some types of cancer.

An active child is also likely to have an improved sense of well-being, self-confi dence and self-esteem.

Unfortunately, despite all of these pluses, many children do not get the exercise they need.

According to the American Heart Association and other health advocates, children and adolescents should get at least 60 minutes of moderate to vigorous physical activity each day.

Many younger children meet that goal but don’t maintain it as teens.

A long-term government study found that more than 90 percent of kids ages 9 and 11 are active for at least 60 minutes a day. But by

age 15, only about a third manage that much activity on weekdays. Less than a fi fth meet the goal on weekends.

“Regular exercise is important at all ages,” says Th ad Woodard, MD, of Alaska Center for Pediatrics. “It also helps to be active with others and to make it enjoyable. Most of us need to eat a little less each day as well.”

Family activities such as walks and bike rides and other active outings are good ways to help

children and teens get more exercise.

Helping kids stay active

How loud is too loud?you knoW tHat the sound of a jackhammer as it pounds into a road or sidewalk is just too loud.

But how about those power tools you routinely use for home repairs? Or the car stereo that your teen cranks all the way up? Are those sounds too loud?

Probably.All of the above are examples of

everyday sounds that have the poten-tial to harm your hearing.

Sound levels are measured in decibels (dB)—the higher the decibel level, the louder the noise. Continuous exposure to sound at or above 85 dB can cause hearing loss. Th e safest way to protect your ears is to wear hearing protectors—such as special earplugs or earmuff s—anytime you’re around loud or potentially damaging noise.

american academy of otolaryngology–Head and neck Surgery; american Speech-language-Hearing association; national Institutes of Health

Whisper, quiet library 30Normal conversation, sewing machine 60Busy traffi c, vacuum cleaner 70Lawn mower, shop tools 90Snowmobile, chain saw 100Car stereo, band practice 120Jackhammer 130Firearms, jet engine 140 Firecracker 150

noISe dec

IBel

le

Vel

Here are the average decibel levels for some common noises.

keep it quiet, please

Kids and teens who spend a lot of time outside engaged in sports and other activities may reduce their risk of nearsightedness (myopia), an inability to see faraway objects clearly.american academy of optometry

Focuson this


Th ad Woodard, MD

Don’t look to the vitamin aisle for cancer protection.That’s the advice from the American Institute for Cancer

Research and the American Cancer Society, both of which point to numerous studies that show that vitamin supplements offer little benefit in the fight against cancer.

“Leading a healthy lifestyle is a pretty basic, simple way to prevent cancer,” says Mary Stewart, MD, of Alaska Oncology & Hematology. “It’s something we all should be practicing.”

Tried-and-true cancer prevention steps include the following:

Eat a healthy diet. Many foods are rich in vitamins, miner-als, phytochemicals and other nutrients that work together to combat cancer. Eat at least five servings of a variety of fruits and vegetables each day. Add more whole grains and beans to your menu. And limit meat to about 18 ounces a week.Exercise. Getting active can help you reach and maintain a healthy weight, which can help reduce your cancer risk.Don’t smoke. Smoking is linked to at least 15 types of can-cer and accounts for around a third of all cancer deaths. A variety of cessation aids are available that can increase your chance of quitting.Protect your skin from the sun. Too much sun damages the skin and increases the risk of skin cancer. Use sunscreen, wear protective clothing and check your skin regularly for problems.

living with the same disease or condition who get together to help each other by sharing information and concerns.

As you consider important decisions about your health, talking with someone who can speak to the real-life outcomes of treatment decisions and how to live with a disease can be invaluable.

Research shows that people who par-ticipate in a support group feel less anx-ious, experience less depression, and have more success coping with their disease or condition than people who don’t join a support group, according to the Agency for Healthcare Research and Quality.

It can be a scary moment when you first hear bad news about your health. All you know for sure is that your life is about to change.

But whether the diagnosis is diabetes, cancer or another serious disease, con-sider that other people have received the same news. And—along with your doctor, family and friends—these people can become a supportive community as you consider how to live with your diagnosis.

“When we are threatened with an ill-ness, often one of our first responses is to withdraw and isolate ourselves,” says David Telford, MD, a psychia-trist with Providence Behavioral Medicine

Group. “Support groups, where others are facing similar problems, can provide camaraderie and a sense that we are not facing illness alone.”

Support groups are made up of people

Support groupS

Help when

you need it

getting support To find a

support group that might

work for you, talk to your

doctor. You can also find sup-

port groups on the Internet,

along with online message

boards, which allow you to

post questions and get an-

swers about your disease

or condition.

A good reason to shelve

supplements

cancer preventIon


David Telford, MD

Mary Stewart, MD

the sodium habitSome aDvIce you can take with a grain of salt.

But this should be taken seriously: For the sake of your heart, consider cut-ting back on the amount of sodium you eat.

Most Americans consume more than double their daily recommended amount of sodium, according to a study by the Centers for Disease Control and Prevention (CDC).

And that’s a big concern because a diet high in sodium increases the risk of high blood pressure, a major cause of heart disease and stroke.

“Th e tight link between sodium intake and increases in blood pressure should be re-peatedly emphasized to all at risk for high blood pressure,” says cardiolo-gist Christopher Dyke, MD, of the Alaska Heart Institute. “Signifi cantly cutting back on salt—to as low as 1500 milli-

grams per day—can help prevent or delay increases in blood pressure.”

Hidden sourcesYou can readily see the salt you get from a shaker. But it’s the salt you can’t see that

may pose a greater threat to your health.Most Americans get up to 75 percent

of their sodium from processed foods, such as soups, canned goods, condiments and prepared mixes, according to the American Heart Association (AHA).

To learn how much sodium is in a product, check the label. Look for the words soda and sodium and the symbol Na.

Scaling backIn general, people should aim to eat less than 2,300 milligrams of sodium a day, the AHA says. Th at’s the equivalent of 1 teaspoon of salt.

Some people—including African Americans and middle-aged and older people of all races—need less than 1,500 milligrams a day.

Even in their natural state, most foods contain some sodium. Still, you can re-duce the amount of sodium you consume by limiting your intake of:➜ Salted snacks.➜ Corned beef and luncheon meats.➜ Canned foods and juices with salt.➜ Cheeses and buttermilk.➜ Seasoned salts, meat tenderizers and MSG (monosodium glutamate).➜ Ketchup, mayonnaise and salad dressings.

sage adViCe: put HerBs to WorK laying

off the salt?

Try employing a few

herbs. fresh from the

garden or dried from the

spice rack, herbs can bring

new life to your favorite

foods.

Th e american dietetic

association off ers these

suggestions for getting the

most from your herbs:

✓ Wash fresh herbs

before you use them.

pat them dry with paper

towels.

✓ chop fresh herbs

fi nely. crumble dry, leafy

herbs—such as oregano,

tarragon and savory—

between your fi ngers to

release more aroma.

✓ Wait until near the end

of cooking time to add

fresh herbs to hot foods,

such as soups. add fresh

herbs to chilled foods

several hours before serv-

ing to give fl avors time

to blend.

✓ keep it simple. You

don’t have to add a lot of

herbs to boost fl avor.


Christopher Dyke, MD

at Some poInt, just about everyone will be the unenviable owner of an aching back – it’s among the most common medical problems.

Fortunately, most of these aches and pains get bet-ter with time and without treatment. But some people continue to struggle with lin-gering pain that can be severe enough to disrupt their lives. In such cases, surgery may be the solution.

What goes wrong?Chronic back pain can have many possible causes, including mechanical problems with the spine itself. One such problem – one that’s quite common – is degenerative disk disease, a wearing down of the cushioning pads between the vertebrae of the spine that occurs with age. As degenerated disks become less cushiony, they may dry out, bulge or tear. Th ey can also lead to her-niated disks or other potentially painful problems.

an era of artifi cial disksIf conservative treatments, such as medicine or physical therapy, fail to bring relief, surgery could be the answer. In the past, that meant one thing – spinal fusion.

Surgeons have typically relied on spinal fusion to reduce pain by limit-ing spinal motion. During the pro-cedure, the diseased disk is removed and vertebrae are fused together with a bone graft. Screws and rods are typically used to hold the bone in place while the graft heals.

While spinal fusion has been used successfully for years, it does have drawbacks. Fusing one seg-ment of the spine puts more stress on the vertebrae above and below,

so they might degenerate faster, says Davis Peterson, MD, an orthope-dic spine surgeon with Anchorage Fracture & Orthopedic Clinic.

One alternative is artifi cial disk re-placement, which replaces the worn disk with a prosthetic device made from special metals and plastics.

Disk replacement is fairly new. Th e U.S. Food and Drug Administration approved the fi rst device in 2004, although the proce-dure has been done in Europe since the late 1980s. In select patients, it can be a good alternative to spinal fusion.

“Pain relief is quite successful, and recovery is quicker compared to spinal fusion,” Dr. Peterson says.

When a good back

goes badcan a neW SpInal dISk BrInG relIef?


Davis Peterson, MD

“It offers an opportunity to preserve motion and restore more normal functioning of the spine.”

And because an artificial disk can preserve more normal motion, it could potentially reduce the risk of further degeneration in adjacent parts of the spine.

Who might be a candidate?Disk replacement isn’t for everyone. The procedure is generally only avail-able for people who have debilitating disk pain and have tried conserva-tive treatments for six months. Ideal candidates typically have only one painful disk.

In addition, a person might not be a candidate if he or she:

➜ Is morbidly obese ➜ Has osteoporosis, an infection,

scoliosis or severe arthritis of the facet joints in the spine

➜ Could become pregnant within three years

➜ Is allergic to any of the materials used in the disk

Also, many degenerative spine conditions have other types of treatments.

“Each case has to be analyzed to determine the best options for treat-ment,” Dr. Peterson says.

What to expectDisk replacement surgery is done through an abdominal incision. The hospital stay may be as short as two days, and people generally get up and move soon after surgery. However, extreme bending, twisting or other strenuous activities may be restrict-ed for several weeks.

Improvement in pain and disabili-ty may take several weeks or months. Disk replacement also has risks that surgeons and patients should discuss. These may include infection, injury to blood vessels or nerves, and loosening of the artificial device.

As for how long the disks should last, European studies that followed participants for nearly 20 years show that similar devices have held up well.

“I don’t anticipate that wear would be an issue in most people’s lifetimes, even for Alaskans,” Dr. Peterson says.Sources: american academy of orthopaedic Surgeons; national Institutes of Health

Spine surgery: It isn’t just one-size-fits-allDisk replacement isn’t the only surgi-cal answer for back pain. In many cas-es, the traditional option of spinal fusion may be more appropriate.

For example, fusion may be helpful when back pain involves:

✓ Severe degeneration of one or more disks

✓ Instability of the spine

✓ Scoliosis, a curvature of the spine that can start in child-hood or may be related to arthritis in adults

✓ Fractured vertebrae

There are many possible causes of back pain and other possible treatments. Your doctor can help deter-mine the treatment that’s best in your case.Sources: american academy of orthopaedic Surgeons; north american Spine Society

back surgery: options to relieve painSpInal fuSIon dISk replacemenT take action,

feel better If you are experiencing

severe back pain and

think you might be

a candidate for disk

replacement or spinal

fusion surgery, call

providence alaska

medical center’s

orthopedic Services.

call 907-212-5606.


With spinal fusion, the diseased disk is removed and vertebrae are fused together with a bone graft. Screws and rods are typically used to hold the bone in place while the graft heals.

An alternative to spinal fusion, disk replacement involves replacing the worn disk with a prosthetic device made from special metals and plastics.

IF you’re a man, prostate cancer is a topic you should know about.

Why? Because it is the second most common type of cancer found in men, following skin cancer. It’s also the second leading cause of cancer death in men after lung cancer, according to the American Cancer Society (ACS).

Th e basics…Th e prostate is a part of the male repro-

ductive system. It’s located under the bladder and in front of the rectum, and

its job is to make and store a compo-nent of semen.

In most men, prostate can-cer grows slowly. In fact, even without treatment, many men who have prostate cancer die of another cause unrelated to the disease, according to the National

Cancer Institute.Th e greatest risk factor for prostate

cancer is age. Most men diagnosed with the disease are older than 65.

…and more Here are three more things to know:

1 Taking testosterone supplements may increase your risk. Tests have shown

that the supplements may stimulate the growth rate of prostate cancer cells.

2 Erectile dysfunction may be a symp-tom. If you have prostate cancer, you

may have trouble getting an erection be-cause the disease has invaded the nerves that control erections. However, erectile dysfunction can also be caused by other, noncancerous conditions.

3 One of the genes that have been linked to breast cancer may also

increase your risk for prostate cancer. According to the ACS, men who have a BRCA2 gene mutation are at greater risk for prostate cancer and may be more likely to develop it at a younger age than men without the gene.

Talk to your doctor to fi nd out more about your risk for prostate cancer and whether and how often you should be screened for the disease.

Prostate cancer

The basics +

considerations in detecting the diseaseTh e prostate-specifi c antigen (PSA) test is a common screening tool used to detect prostate cancer. PSA is a substance made by cells in the prostate gland. Your risk of having prostate cancer goes up if

you have an elevated PSA level in your blood. But certain things other than prostate cancer can cause your PSA level to go up

or down, which can skew the results of the test, according to the American Cancer Society.

For example, ejaculation can cause your PSA level to rise for a short time before dropping. Th at’s why some doctors suggest abstaining from ejaculation for two days before testing.

Certain things can also make your PSA level go down, even if prostate cancer is present. Th ese include certain medicines used to treat other prostate or urinary

problems and some herbal mixtures that are sold as dietary supplements for prostate health. If you’re obese, you’re also more likely to have an abnormally low PSA level—even though obesity

can increase your risk for aggressive prostate cancer.A digital rectal exam (DRE) is an equally important part of prostate screening, says urologist Paul

Ferucci, MD, of Alpine Urology. “DRE should not be left out,” he says. “Some men had a normal PSA, and their prostate cancer

was detected only through a DRE.”

Sign up for a free prostate cancer screening

Sept. 13 through 16 at Providence

Cancer Center. Call 907-212-6870 for more

information.


Paul Ferucci, MD

HealtHy Holiday Thanksgiving is national

family Health History

day. When you are

gathered around the

table catching up with

loved ones, remember to

ask for health updates.

Three to four generations

of information is

best, including your

grandparents, aunts

and uncles, siblings,

and children.

behavior influences health tooWhen it comes to developing diseases, genes play a big role—but so does behavior. To help protect your health:

✓ Eat right. Cut down on fats and salt. Eat plenty of fruits, vegetables and whole grains.

✓ Manage your weight. Ask your physician if you’re at a healthy weight and what you should do if you’re not.

✓ Exercise regularly. Try to do at least 30 minutes of moder-ate activity on most days of the week.

✓ Control your blood pressure and choles-terol. See your doctor regularly to have these checked. If they’re high, follow your doc-tor’s instructions on bringing them down.

national Heart, lung, and blood Institute

FamIly gatHerIngS are a great time to share funny stories and fond memories with relatives.

But the next time you get together, you may want to spend some time dis-cussing a more serious topic: your fam-ily health history. Most of us know that diseases such as cancer, diabetes and heart disease sometimes run in families. Genes we inherit can also put us at risk for less common health problems, such as hemophilia and cystic fibrosis.

However, few of us ever discuss such information and write it down. But we should, health experts advise.

Why it mattersFamily health history is vital information for your doctor, says Joseph W. Stubbs, MD, FACP, 2009–2010 president of the American College of Physicians.

“It can give a heads-up that you’re potentially at risk for a problem,” he says. “And that helps the doctor decide if you might benefit from getting certain screen-ings earlier or more often so these prob-lems can be detected early and treated.”

Knowing your family health history

is also important if you have children. It allows you to keep watch for early signs of allergies, asthma, diabetes or other condi-tions that may be inherited.

“Although we have come a long way with ge-netic testing, to date the best genetic test is still our family health his-tory,” says Maggie Miller, MS, a certified genetics counselor at Providence Cancer Center.

Will I get sick?You may worry that having a family history of a disease means you’ll develop it. But that isn’t necessarily true, Dr. Stubbs says.

“It’s just one part of the picture, but it’s an important part,” he says. “Other fac-tors, such as diet and exercise and whether you smoke, are also very important.”

In fact, by eating healthfully, exercising regularly and not smoking, you can reduce your risks for diseases such as cancer, heart disease and diabetes—even if they run in your family, advises the Centers for Disease Control and Prevention.

Family factsWhy you need to know your family health history


Maggie Miller, MS

accorDIng to your family, you snore so loudly the windows rattle at night. But you still feel sleepy during the day. How can this be?

Th e answer may be sleep apnea, a potentially serious—but treatable—medical condition that aff ects an esti-mated 18 million people in the United States. Th e most common symptoms are loud snoring and daytime sleepiness.

Left untreated, sleep apnea can boost your risk for high blood pressure, heart disease and sleep-related car accidents.

“Many diseases are also associated with sleep apnea,” says Robert Lada, MD, a neurolo-gist and board-certifi ed sleep specialist with the Alaska Neurology Center and medical director of the Sleep Disorders

Center at Providence Alaska Medical Center. “Frequently, sleep apnea can cause hypertension. Anyone with high blood pressure should be screened for the pos-sibility of sleep apnea.”

A high percentage of patients who have had a stroke or heart attack also have sleep apnea, Dr. Lada says. If the sleep apnea is not treated, these people have a much higher chance of having a second heart attack or stroke.

What happens?In sleep apnea, a person’s breathing is interrupted—30 times an hour or more—during sleep. Th ese pauses typically last from 10 to 20 seconds and can result in loud snoring or choking sounds.

Other possible signs include: ➜ Getting up at night to urinate. ➜ Having trouble concentrating, remembering or learning things. ➜ Feeling irritable. ➜ Having a dry throat after waking.

What you need to know about sleep apnea

sleepy?but still


Robert Lada, MD

Find out more providence alaska medical center is opening a

new Sleep disorders center on its anchorage

campus in october. Th e center, located in the

S Tower of providence Health park, is accredited

by the american academy of Sleep medicine.

call 907-212-3650.

Why kids need sleep

WitHout enougH sleep, kids just don’t feel right.

rest is as important to their

good health as eating well

and exercising.

Who’s at risk?Sleep apnea is more common in men than in women. And it can occur at any age, though it’s more common after 40, reports the National Sleep Foundation.

Too many pounds is another risk factor. More than half of those with sleep apnea are overweight, says the National Heart, Lung, and Blood Institute. People who are too heavy may have extra soft tissue in the throat that can interfere with breathing during sleep.

Apnea also can occur in people who have: ➜ Tongue or throat muscles that relax more than usual during sleep. ➜ Large tonsils and adenoids. ➜ A smaller airway due to the shape of their heads and necks.

get helpSee your doctor if you think you may have sleep apnea.

A doctor will check your mouth and throat and may order a sleep study. Th is test may be performed at home or during an overnight stay in a sleep lab.

Many times, sleep apnea can be treated by making a few lifestyle changes. Th ese include:➜ Losing extra weight. ➜ Sleeping on your side.➜ Avoiding alcohol, tobacco and medicines that make you sleepy.

A doctor also may suggest using a CPAP (continuous positive airway pressure) machine while you sleep. Wearing a specially designed mouth-piece while you sleep also can help.

If these measures don’t work, sleep apnea may be treated with surgery.

Parents dread being around kids who haven’t had enough sleep—they can be so cranky!

But crankiness is only the tip of the iceberg if your child regularly skimps on sleep. Over the long run, a sleep shortage can result in poor health, behavior problems or bad grades.

runnInG a Sleep deBTWithout enough sleep, kids just don’t feel right. Rest is as important to their good health as eating well and exercising. Th at’s why it’s crucial that they get the right amount of sleep.

According to the National Heart, Lung, and Blood Institute (NHLBI), children need at least nine hours of sleep a night. When they get less sleep than that—even if it’s only an hour less—they start building a sleep debt that eventually needs to be repaid with extra rest. And the greater that debt grows, the more likely kids are to have problems.

For instance, learning and remembering new information in school gets harder. Children are more apt to have mood or behavior problems. And they may even fall asleep in class.

Sleepy, inattentive kids also are at greater risk for accidents on the playground or athletic fi eld, warns the NHLBI.

SaY Good nIGHTWant to help your child get the sleep he or she needs? Try these tips from the NHLBI and the National Sleep Foundation:

✓ Set a regular bedtime for your child and stick to it.

✓ Establish a bedtime routine. Eating a light snack, taking a bath, put-ting on pajamas, brushing teeth, reading a story—all of these things help children get relaxed and ready for sleep.

✓ Avoid giving your child any food or drinks that contain caff eine within six hours of bedtime.

✓ Make sure your child’s bedroom isn’t too warm or too cold. Keep it dark. Turn on a small night-light if necessary.

✓ Avoid letting your child watch TV before bedtime.

✓ If your child wakes up at night, allow your child time to go back to sleep on his or her own before rushing to give comfort. Th is lets your child learn how to fall back asleep without using you as a crutch.

✓ If your child has ongoing problems getting enough sleep, talk to your child’s doctor. Children as well as adults can have sleep disorders, and treatment may help.

Why kids Who’s at risk?Sleep apnea is more common in Sleep apnea is more common in men than in women. And it can men than in women. And it can


✓ light the nightSaturday, Sept. 11

Th is benefi t for the leukemia & lymphoma Society is an evening fi lled with inspiration. While taking a leisurely walk, participants carry illuminated balloons – white for survivors, red for supporters and gold in memory of loved ones lost to cancer. Hundreds of men, women and children walk to form a community of caring, bringing light to the dark world of cancer. to register, visit www.lightthenight.org/wa.

✓ multiple Sclerosis (mS) Bike rideSaturday and Sunday, Sept. 11 and 12

enjoy two days of biking on a scenic, 150-mile route while helping the mS Society. on Saturday cyclists start at the Hope elementary/High School and travel to Seward. on Sunday cyclists will leave Seward and ride back to Hope. you can participate with a team or as an individual or pledge a rider. bike to cre-ate a world free of mS. register at www.nationalmssociety.org.

Be a Healthy Alaskan this fallRun, walk and bike for a good cause and good health this fall. Join Providence Alaska Medical Center in supporting these community events.

✓ Heart Walk Saturday, Sept. 18

Support the american Heart associa-tion at Th e Start! Heart Walk. Th is free event celebrates those who have made lifestyle changes and encourages many more to take the pledge to live healthier lifestyles, while raising money needed to fund lifesaving research and initiatives. bring your energy, family and friends. register at www.heartwalk.kintera.org.

✓ Bonny Sosa Tuesday night races Series September through October 2010

For many anchorage families, the tuesday night race Series is a fall family tradition. come rain, snow, sleet, hail or wind, these races are not cancelled. Whether you are a competitive run-ner or just want to get out and see a new trail or meet new friends, this is the event for you. Th ree separate race courses are set each week at a dif-ferent location around town. to register, visit www.muni.org/departments/parks/pages/tuesdaynightraces.aspx.

✓ oktoberfestSaturday, Sept. 25

Hosted by the anchorage running club, oktoberfest is a benefi t for bean’s cafe and the brother Francis Shelter. you can donate clothing, canned food and cash. Th is family-friendly race has a 5k and 10k for adult runners and a quarter-mile kid’s race. register at www.anchoragerunningclub.org.

✓ Zombie marathon, Half marathon and kid’s fun runSaturday, Oct. 23

Wear your best zombie costume for this late-season event on the coastal and chester creek trails. Th e event will be held regardless of weather and trail conditions. to register, visit www.anchoragerunningclub.org.


gettIng reaDy for an operation can be stressful, even for grown-ups. It’s no wonder that surgery can make children anxious and afraid.

If your child is scheduled to have an op-eration, you can take some steps to make the experience less upsetting.

Start by learning all you can about the procedure, the American Medical Association recommends. Without your child present, ask the surgeon what will happen, how much it will hurt, whether your child will be asleep during the opera-tion and how long your child will spend in the hospital.

“Surgery is a stressful event for both the child and the parent,” says J. Brent Roaten,

MD, PhD, of Pediatric Surgeons of Alaska. “Surgeons and anesthe-siologists who care for children are specifically trained and board- certified in the care of this age group. We can help minimize the anxi-ety of the entire family

and ensure the highest quality of care.”

Have an open dialogueIn a calm, controlled manner, talk to your child about what’s ahead. Be honest. Answer any questions. If you don’t know the answer, find out. Listen to your child’s concerns without interrupting or trying to play down your child’s fears, the American Association of Nurse Anesthetists advises.

Let your child know it’s OK to be afraid. If your child is a toddler, tell him or her about the opera-tion two or three days ahead of time. You can begin talking to older children five or six days before the hospital visit, but don’t tell them so soon that they spend too much time worrying.

If possible, visit the hospital before the surgery so that your child can meet the doctors, nurses and others who will be involved in the procedure. Show your child what the inside of a hospital room looks like.

Support systemWhen you’re at the hospital, you will be allowed to be with your child until it is time for surgery. Before, during and after the operation, do your best to keep your own emotions under control. Your child is counting on you to be calm, soothing and supportive.

Family Support Services also plays a special role in pediatric surgery at The Children’s Hospital at Providence.

“We make sure children have the best possible surgical experience,” says Shannon Shea, supervisor of Family Support Services.

For example, child life specialists, who are experts in child development, can meet with children and families before surgery to promote effective coping.


Helping your child prepare for surgery

Child life specialists at The Children’s Hospital at Providence can meet with children and families before surgery to promote effective coping.

J. Brent Roaten, MD, PhD

RedWagonSociety

Supporting The Children’s Hospital at Providence

Just as the image of a red wagon from our childhood memories

brings us smiles, it also symbolizes the innocent ability of children

to imagine, discover and wonder. At The Children’s Hospital at

Providence, red wagons are used to mobilize children during their

stay. It is one small aspect that contributes to our philosophy of

focusing on patients and their families.

The Red Wagon Society has been created so that community

members can help mobilize services for the children of Alaska.

It benefits Family Support Services at The Children’s Hospital at

Providence through fundraising and building awareness. Family

Support Services would not be possible without your help.

Contact the Providence Alaska Foundation for more information: Call (907) 212-3600 or visit www.providencealaskafoundation.org.

RedWagon

nonprofi t org.

u.s. postage

paidMerced, Ca

permit no. 1186p.o. Box 196999 anchorage, aK 99519-6999

receive a free copy of our healthy-living magazine at your home. Call 907-212-3145.

HealthyALASKA

Healthy Alaska Fall 2010

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