nov/dec 2011 tomorrow - LLUH · tomorrow InformatIon for a HealtHy lIfestyle today nov/dec 2011...

a healthy tomorrow

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

n ov / d e c 2 011

Wellness Tips for the Holiday Season

■ Managing Diabetes■ strategies for better sleep■ HealtHy aging

specIal HolIday sectIon. see pages 4 and 5.

free 2012 Health and Wellness

calendar see page 2 for details.

neWs you can use

H ave more energy. Feel less tired and thirsty. Prevent infections

and sores. And protect your heart, nerves, kidneys, and other organs.

These health perks are all within your reach—you’ll get them by managing your diabetes.

You can’t make your diabetes disappear. But you don’t have to be defined by your disease. Start with small steps and view taking care of your health as part of your job.

Take charge by:■ Learning about your disease. Knowledge is power. Ask your doctor to recommend a class or a diabetes educator. Visit online resources like www.diabetes.org or

You Have Diabetes, but It Doesn’t Have You

www.YourDiabetesInfo.org.■ Charting your course. Good health is like any other goal. Get there by plotting steps along the way. Your diabetes care team will help you set targets and a plan of action.■ Sticking with it. The day-to-day of diabetes care is in your hands. Follow your meal plan, take your medications, and get moving for at least 30 to 60 minutes a day. Consult a friend, support group, or counselor when you need a boost.

Find out more on how to manage your diabetes at the diabetes treatment center. Please call 1-877-llUMC-4U.

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

HEALTH &

WELLNESS

CALENDAR

2 12

urgent care centers are designed to treat medical problems that require prompt attention but are not life threatening. for instance, broken bones, sprains, cuts, and even fevers and infections all can be treated at an urgent care center. many urgent care centers also provide routine medical care, such as flu shots, wellness checkups, and school physicals.

loma linda university medical center's urgent care is open every day from 9 a.m. to 5 p.m. our urgent care is staffed with loma linda university staff, has an on-site radiology department, uses electronic medical records, and relies on the care of family practice physicians and practitioners. they also see patients on a walk-in basis. and waiting time can be shorter than in an emergency room. In an er, life-threatening conditions are treated first. less serious cases receive lower priority.

though an urgent care center can meet many needs, it is not always the best choice. go directly to an emergency room for any of the following problems:■ you are having trouble breathing.■ you are suffering uncontrolled bleeding.■ you are experiencing chest pain or other symptoms of a heart attack.

are you urgent or emergent? please visit our urgent care or emergency room based on your need. find out more information at 1-877-LLUMC-4U.

the er or the Urgent Care Center? How to Know Where to go

2 | lomA linDA uniVerSiTY meDiCAl CenTer | www.lomalindahealth.org 1-877-558-6248 | www.facebook.com/llumc

Ann Hughes of Highland, Calif., was an active, semi-retired

hairdresser when she was diagnosed with breast cancer in 2006. She immediately had surgery to remove her tumor. But after that, Ann wasn’t sure what to do. From a salon client, she heard about a clinical trial being conducted at loma linda medical Center. Hughes signed up.

“The hope that i wouldn’t have to have chemotherapy was very appealing,” Hughes recalls.

The clinical trial was investigating the use of a treatment called proton beam radiotherapy in women with early-stage breast cancer. results show the method is effective and causes minimal side effects.

During her treatment, Hughes experienced no hair loss or nausea. Five years later, she remains cancer-free and active.

Reduced Side Effects, Treatment TimeProton therapy is a form of radiation treatment. it uses beams to destroy cancerous cells while protecting nearby tissue and organs.

Currently, most women with early-stage breast cancer undergo surgery to remove the tumor, then radiation on the entire breast. The loma linda trial investigated the use of proton beam radiation on just the area of the breast where the tumor was.

“The size of the radiation area is reduced significantly, lessening radiation exposure to the heart, lungs, and other parts of the body,” says David Bush, m.D., vice-chairman of the Department of radiation medicine at loma linda university medical Center and one of the study’s principal investigators.

Proton therapy can also be completed in only two weeks, down from the normal seven.

“Cancer is a scary word,” Hughes says, “but once you get to the point that it doesn’t have to be a death sentence, you can think more clearly and be open to all the options.”

The treatment currently is available for breast cancer patients at the James m. Slater Proton Treatment and research Center at loma linda university medical Center.

For more information, please call the

cancer center at 1-800-78-CanCer.

loma linda research Tests New Breast Cancer Treatment with Few Side Effects

www.facebook.com/llumc | 1-877-558-6248 www.lomalindahealth.org | lomA linDA uniVerSiTY meDiCAl CenTer | 3

focus on breast cancer

getting regular mammographies might save your life or help you save a breast.

a mammography is so sensitive that it can detect tumors as small as a centimeter. this allows doctors to diagnose breast cancer early, when it is most treatable.

mammography is an important tool for detecting breast cancer. but the benefits and limitations of mammography vary based on factors like age and personal risk. experts have different recommendations for mammography. currently, the u.s. preventive services task force

recommends screening every two years for women ages 50 to 74. the american cancer society recommends yearly screening for all women ages 40 and older. Women at a high risk for breast cancer because of their personal or family histories may need earlier and more frequent screenings. Women should talk with their doctors about their personal risk factors before making a decision about when to start getting mammographies or how often they should get them.

do you need a mammography?


Home-style Biscuits update your home-style biscuits with this easy low-fat recipe.

Ingredients:2 cups flour2 tsp. baking powder¼ tsp. baking soda¼ tsp. salt2 tbsp. sugar2⁄₃ cup 1% fat buttermilk31⁄₃ tbsp. vegetable oil Directions:1. Preheat oven to 450 degrees.2. in medium bowl, combine flour, baking powder, baking soda, salt, and sugar.3. in small bowl, stir together buttermilk and all of the oil. Pour over flour mixture and stir until well mixed.4. on lightly floured surface, knead dough gently for 10 to 12 strokes. roll or pat dough to ¾-inch thickness. Cut with 2-inch biscuit or cookie cutter, dipping cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet.5. Bake for 12 minutes or until golden brown. Serve warm. Yield: 15 servings. Serving size: one 2-inch biscuit. Each serving provides: Calories: 99, Total fat: 3 g, Saturated fat: less than 1 g, Cholesterol: less than 1 mg, Sodium: 72 mg, Carbohydrates: 15 g, Total fiber: 1 g, Protein: 2 g, Potassium: 102 mg. Source: National Heart, Lung, and Blood Institute/National Institutes of Health: Keep the Beat: Heart Healthy Recipes

HealtHy HolIdays

Doing good for others is a great way to spend time together and

bring your family closer during the holidays. Volunteering also can help young people learn kindness and compassion. And sharing your time with someone else will remind you and your family members of your unique talents and the difference you all can make in someone else’s life.

What’s more, helping others can be fun for everyone in your family. Volunteering is a great way to make new friends and to surround your family with supportive and positive people. And even if only for a few hours, volunteering can take the focus off your own holiday tasks and help bust holiday stress.

Here are some activities you can do together:■ Have each family member pick out a toy. Wrap the toys together and drop them in a collection box.■ Honor loved ones you miss during

Volunteering Brings You Together for ‘Good’

the holiday season by giving to their favorite charities. use the time to talk about old memories—and create new ones.■ invite a few lonely neighbors to join your family at a holiday concert.■ Decorate some wreaths together and deliver them to community organizations.■ Call your local senior center to ask how your family could help with crafts or join in the center’s holiday sing-along.

even if you don’t have time to volunteer this holiday season, you can give back. Support your favorite charity with a donation, or keep your eye out for toy or winter clothing drives.

Please donate your canned goods at our ThankSharing event! This event promotes community giving and sharing! For more information, please call 1-877-llUMC-4U or www.thanksharing.org.


HealtHy HolIdays

a lesson on leftoversHoliday leftovers can offer a tasty meal or two. but leftovers can make you sick if you don’t store and reheat them the right way.

so follow these healthy leftover tips:■ refrigerate or freeze prepared food, leftovers, and perishable groceries within two hours of making or buying them. If guests are late, you can keep hot foods in the oven as long as their internal temperature stays at 140 degrees or more. ■ eat refrigerated leftovers within five days. freeze foods you don’t plan to eat in that period.■ bring leftover sauces, soups, and gravies to a boil. Heat other foods to 165 degrees and check the temperature with a meat thermometer. ■ don’t reheat foods more than once. When Heat Won’t Helpreheating leftovers won’t kill bacteria that have grown in foods left at room temperature for more than two hours. and dangerous bacteria often don’t alter the taste, smell, or appearance of food.

to be safe, follow this adage: When in doubt, throw it out.

Stay Healthy This Holiday Season with Tips that Are Nothing to Sneeze AtTis the season to be … stressed. At

least that’s how the winter holidays can feel, thanks to family, work, and financial pressures. Stress and poor emotional health can weaken your immune system, making you more susceptible to colds. And getting sick can add to your stress and be expensive—taking money away from the things that are most important to you this time of year.

if you’re like most adults, you’ll get one to three bugs this year. once you catch a cold, slurp soup to fight infection, and drink plenty of fluids—hot or cold—to loosen mucus and prevent dehydration.

Here are a few other things that may help you fight colds this holiday season: Zinc. This mighty mineral makes your cold shorter, finds a recent research review published in the Cochrane Library. For best results, suck on a zinc lozenge at the first sign of a sniffle. But beware: Zinc supplements can reduce the effectiveness of some antibiotics and arthritis medications.

Vitamin C. reach for an orange, not an apple, to keep the doctor away. regularly getting about 1 gram of vitamin C daily can reduce your cold symptoms by a day or two. real foods are the best sources. Choose citrus fruits, broccoli, potatoes, and tomatoes.

loma linda university Health care sinus and allergy center treats diseases and ailments of the nose and sinuses. for more information, please call 1-877-llUMC-4U.

Sleep. Talk about sick and tired. in one study, people who got less than seven hours of shut-eye were almost three times as likely to catch a cold as those who got eight hours or more. After you’ve gotten a cold, rest won’t shorten it, but it may help you feel better. Exercise. People who get moving on five or more days a week are about half as likely to catch colds. And when they do start sneezing, their illnesses are shorter and less severe. Despite its popularity, little evidence supports the herb echinacea for preventing colds. So to fend off colds, wash your hands frequently with soap and water and keep up healthy practices—like exercising and eating right—even in the face of holiday stress.

neWs you can use


if you feel tired during the day, chances are, you didn’t get enough

sleep the night before. experts recommend seven to eight hours of sleep for most adults. not getting enough shut-eye can have a big impact on the way you feel every day—as well as your health.

Too Little Sleep Takes a TollSkimping on sleep too much can:■ impair your immune system■ Affect your nervous system and impair memory■ Affect physical performance and increase your appetite leading to weight gain■ increase your risk for accidents and injuries

long-term sleep deprivation can lead to mood swings and hallucinations and worsen chronic disorders—such as heart disease.

Positive Bedtime Habits Enhance Sleep Sleep is not only about quantity. Quality counts, too. Try these tips to improve your slumber:■ Go to bed and wake up at the same time every day—even on weekends.

■ Avoid taking naps if you have trouble falling asleep at night.■ Aim for 30 minutes of moderate exercise most days. However, do not exercise within two hours of your bedtime as it may lead to insomnia. ■ Avoid caffeine, alcohol, and nicotine. These substances can disrupt your sleep cycle. ■ if you have trouble sleeping, set up a regular bedtime routine, such as taking a warm bath, listening to music, or reading before going to bed. ■ Designate your bedroom a “sleep-only” zone. Avoid watching television or doing work in your bedroom. ■ if you have trouble falling asleep, get up and go to a different room. read or watch television until you feel sleepy, then go back to bed.

For many people, following these guidelines can help them feel rested the next day. But if you still feel fatigued, talk with your doctor or a sleep specialist. You may have an underlying sleep disorder.

Need a sleep study or want to set up an evaluation at our sleep clinic? Call 1-877-llUMC-4U to find out more about optimal sleep for optimal health.

focus on Heart HealthMore tHan 75 perCent of WoMen’s Heart attaCKs May be preVentableWomen could slash their risk by:■ eating 2.5 to 3 cups of vegetables, 2 cups of fruit, and 3 ounces of whole grains every day (adult men 19 to 30 require 4 ounces; adult men 31 to 50 require 3.5 ounces), and legumes, such as peas and beans, at least once a week ■ Keeping off excessive belly fat ■ not smoking■ Walking or cycling 40 minutes a day plus an extra hour of activity every week Archives of Internal Medicine, vol. 167, no. 19 Most people Don’t KnoW tHe fiVe signs of a Heart attaCKcall 911 or your local emergency number immediately for these symptoms:1. chest pain or discomfort2. discomfort in the arms or shoulders3. shortness of breath 4. discomfort in the jaw, neck, or back5. feeling weak or light-headed Morbidity and Mortality Weekly Report, vol. 57, no. 7

Healthy Habits Help You Get the Sleep You need

stroke support group Fourth Wednesday of each month,

3 to 4:30 p.m.

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

11 a.m. to 1 p.m.

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

7 to 8:30 p.m.

Fourth Tuesday of each month,

9:30 to 11 a.m.

A bereavement class for parents who have lost a baby.

Classes/programs

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

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

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

birth and beyond education Classes•Preparing for Childbirth•Baby Is Coming•Sibling Preparation• Breastfeeding Basics•Health and Fitness in Pregnancy• Infant/Child CPR

classes & programs nov/dec 2011

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

• It’s Time to Eat•Baby Is Home•Baby Bonding Yoga•The Art of Infant Massage•Moms Joining MomsCall for details and to register. nutrition talk Cancer CenterSecond Thursday of each month,

10 a.m. and 5 p.m.

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

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

5:30 to 7 p.m.

English and Spanish classesproviding information for a safe and healthy pregnancy. Cardiac and pulmonary rehabilitation7:30 a.m. to 4:30 p.m.

For those with chest pain, heart attack, bypass surgery, or lung disease. Call to register. Headache ClinicDepartment of neurologyTreatment of headaches, including migraines, oral and facial pain, and much more!

behavioral Medicine Center programs balance program A group based program designed to address the issues of depression and anxiety along with overeating. Chronic pain and Medication Dependency program A specialized program to address the unique needs of a chronic pain patient by addressing all aspects of the individual’s mind, body, and spirit so the individual can reclaim their life through hope, healing, and serenity.

Center for Health promotion executive Health By appointment only.

A complete medical history and physical with assessment of potential risk factors. Weight Management orientationTuesdays, call for exact dates

3:30 to 4:30 p.m.

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

Come for travel immunizations, prescriptions, and general immunizations. Wholistic Medicine ClinicFirst Tuesday of the month, 6 to 7 p.m.

Provides information on the wholistic treatment options available.

special events blood Drives Please call for times.

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

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

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

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

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

Education and support.

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

Diabetes experts provide educational and resource information each month.

Divorce recovery group Wednesdays, May 11 to July 13,

7 to 9:30 p.m.

Supporting separated and divorced persons in moving from brokenness to wholeness. Please call to register. brain injury spousal support group First Wednesday of each month,

6 to 7:30 p.m.

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


nonprofit org.u.S. Postage

PAIDloma linda university

medical Center

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

Postmaster: Please deliver between october 17 and 21.

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

Ruthita J. Fike Ceo/Administrator

Tammy Veachexecutive Director of marketing

Jemellee Ambroseeditor-in-Chief

Samantha Orcasitasmanaging editor

Printed on recyclable Paper 964m

a healthy tomorrow

n umerous studies have shown that exercise can relieve pain and improve quality of life.

now, some experts think exercise may help you age gracefully. How? By preventing some of the muscle and joint aches common with aging, according to a study in Arthritis Research & Therapy.

Less Pain Is a Big Gain for Exercisersin the study, scientists examined the connection between vigorous exercise and pain. exercise was considered vigorous if it caused subjects to sweat and their heart rates to rise to more than 120 beats per minute. The subjects included more than 900 healthy men and women who were at least age 50 at the start of the study.

over 14 years, adults who regularly engaged in vigorous exercise had less painful muscles and joints. Specifically, they had 25% less pain than inactive adults. Active adults spent more than five hours a week exercising, while the “controls” were active only about two hours a week.

researchers suggested that exercise might release substances called endorphins in the body.

You Can Choose an Exercise that Fits YouVigorous exercise has the reputation of being hard on the joints. in fact, you may be thinking this type of activity would do more harm than good. researchers found that vigorous exercisers did not face a greater risk for muscle pain or fractures compared with the nonvigorous exercisers.

Types of vigorous exercise in the study included running, swimming, aerobic dance, and hiking. not a fan of any of these? Consider some other types of vigorous activity, including:

Being Active may ease Aches and Pains of Aging

■ Walking 5 miles per hour or faster ■ Biking more than 10 miles per hour ■ High-impact step aerobics ■ “Jogging” in water ■ Swimming laps ■ Heavy housework

if you’re new to exercise or have a chronic health condition, check with your doctor before starting an exercise program.

Need help with your pain? Find out more information about our pain management program. Please call 1-877-llUMC-4U.

nov/dec 2011 tomorrow - LLUH · tomorrow InformatIon for a HealtHy lIfestyle today nov/dec 2011...

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