October 2014 Health & Fitness

Health&FitnessDeSoto Memorial Hospital’s Kristen Spahr is blowing the whistle on theresidents of DeSoto County to startmaking healthy choices!

FREEOCTOBER 2014 | A SPECIAL SUPPLEMENT TO

Lower cancer risks.................2A healthy lifestyle can reduce your risks ofgetting cancer

Don’t derail your diet.............6Know the danger zones and how to avoid them

Functional Fitness.................3Tune up your whole body with fi tness routines

Fibromyalgia......................6What triggers it; what helps

Fight back.............................4DMH’s Lose 2 Win program can help you trim down, shape up

Childhood fevers...................7Don’t panic! Learn how to assess your child’s fever and what to do in response.

Thursday, October 23, 2014

Healthy habits to lower your cancer risk Certain types of cancer are

more likely to strike certain types of people than others. For example, while men can be diag-nosed with breast cancer, wom-en are far more likely to develop the disease. But just because a person’s risk of developing can-cer is low, that does not make that person immune from the disease. As a result, it’s import-ant that men and women take steps to lower their cancer risk.

One of the more effective ways to lower your risk for cancer is to ensure your lifestyle choices are as healthy as possible. Choosing habits that benefi t your short- and long-term health can reduce your risk for cancer and a host of additional ailments.

Maintain a healthy weight.

According to the American Cancer Society, men and women who are overweight or obese are at a greater risk of several types of cancer, including cancer of the esophagus, pancreas, colon and rectum, breast, kidney, and thyroid. The National Cancer In-stitute defi nes obesity as some-one with a body mass index, or BMI, of 30 or above, while some-one with a BMI between 25 and 29.9 is considered overweight. Maintaining a healthy weight or shedding excess weight if you are already at an elevated risk for cancer can lower your risk for cancer and other potentially debilitating diseases, including diabetes, high blood pressure and stroke.

Quit smoking.

Smokers might be surprised to learn that tobacco use, accord-ing to the ACS, is responsible for nearly 20 percent of all deaths in the United States. That might

have something to do with tobacco’s role in causing more than a dozen types of cancer and its link to heart disease, emphysema and stroke.

But smoking can even harm nonsmokers unfortunate enough to spend time in the vicinity of smokers. Such non-smokers take in nicotine and

thousands of additional chem-icals, including carbon monox-ide and cadmium, a chemical element used in batteries, when people smoke near them. In ad-dition, a study published in the New England Journal of Med-icine found that nonsmokers exposed to secondhand smoke were 25 percent more likely to

have coronary heart disease compared to nonsmokers not exposed to smoke. Secondhand smoke is especially harmful to children, as kids whose parents smoke around them get bronchi-tis and pneumonia more often than kids whose parents abstain from smoking in their presence.

Exercise regularly.

The NCI notes that there is strong evidence that physical activity is associated with re-duced risk of certain cancers, including cancers of the breast and colon. More than 60 stud-ies published in North America, Europe, Asia, and Australia have

indicated that physically active women have a lower risk of developing breast cancer than inactive women, with some active women reducing their risk by as much as 80 percent. Studies conducted around the world have produced similar fi ndings with regard to colon cancer. Research has consis-tently indicated that adults who increase their physical activity, be it in intensity, duration or fre-quency, can reduce their risk of developing colon cancer by 30 to 40 percent relative to adults who are sedentary. The ACS suggests adults include at least 150 minutes of moderate-inten-sity exercise or 75 minutes of vigorous activity in their weekly routines, though many studies have found that 30 to 60 min-utes of moderate to vigorous physical activity per day is the most effective way to reduce cancer risk signifi cantly.

Reduce alcohol consumption.

While many adults may be quick to point out the benefi ts that a glass of wine can have with regard to a person’s risk of heart disease or stroke, the National Toxicology Program of the U.S. Department of Health and Human Services as recent-ly as 2011 listed the consump-tion of alcoholic beverages as a known human carcinogen. Alcohol consumption is a major risk factor for various types of cancers, including head and neck cancers, esophageal cancer, liver cancer, and breast cancer. Adults who continue to consume alcohol should do so in moderation, which the ACS defi nes as no more than two drinks per day for men and no more than one drink per day for women.

Regular physical activity is associated with a reduced risk of certain cancers, includ-ing cancers of the breast and colon.

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pulls against weak surrounding tissue during daily or sports use.

So, how do we get a body that has been functionally strength-ened for raking the yard, putting those Christmas decorations away in the attic and playing our

favorite sport? The best way to go is with exercises which utilize your own body weight and the movement of an external weight.

A great example of combing both functional body weight and external weight exercises is the Cage Fitness program utilized at Fusco Full Circle Academy. The program utilizes body weight exercise that Mixed Martial Arts fighters employ to get ready for matches. While there is no fight-ing or contact in the program, participants benefit from the same workout that gets athletes in top condition. MMA fighters also move external weight by pushing, pulling and throwing each other from the clinch or grappling on the ground. To cover

We are dedicated to helping older adults withWe are dedicated to helping older adults withdepression, anxiety and other life difficulties.depression, anxiety and other life difficulties.

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Senior Life Improvement ProgramRenewing the quality of life for senior adults...863-491-4309

Covered byMedicare andmostsecondaryInsurances

Group,Individual andfamily therapy

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Functional fitness – What’s it all about?Functional fitness is one of the

new catch phrases that is being thrown around a lot lately, but what does it really mean? When playing tennis, just like martial arts at Fusco Full Circle Academy, it requires your whole body to move at the same time. Every sport needs the coordinated and balanced use of the entire body. Function-al fitness routines seek to answer this need.

For example, a good serve in tennis is the sum of all the muscles working to-gether in a combined effort. All these mus-cles must contract, loosen or hold ten-sion at just the right amounts and at the correct time. The sur-rounding ligaments, tendons, fascia, and bones need the strength to take the unique strains each movement creates.

The body naturally distributes loads throughout the entire sys-tem for efficiency. Every muscle does its part to help the others complete the movement. This is a true symphony of motion which requires a nervous system that is practiced in coordinating the entire body. We want to function at high efficiency in our daily lives and our chosen sport because it spreads out the load.

Keeping all of this in mind clearly points out the limitation of using gym machines and isolated exercises. Machines have their place, but only as a supplement to a functional fitness workout.

SUBMITTED BY: MARK FUSCOFUSCO FULL CIRCLE ACADEMY

It is hard to fight the allure of all those high tech, futuristic looking machines at the gym or on TV, but by isolating a part of your body, machines are not a plat-form for achieving the complex, complete movements you make

every day. Also by isolating move-ment, machines teach the ner-vous system the wrong pattern for coordination and efficiency.

Since most machines are one size for all, they force your body through less than optimal paths and patterns. Joints moves through slightly different angles and are supported by tissue and muscles that are also slightly different from person to person. You have a unique method of movement that a machine is hard pressed to replicate. This puts extra stress on the joints and does not strengthen the surrounding tissue or stabilizer muscles in a way that is function-al. Some injuries result when a machine strengthened muscle

this aspect, a specialized 25 or 40 pound bag is used during a cage workout to hit, lift and handle.

Need proof that body weight exercises get the job done? Just look at nine time UFC Champion

Matt Hughes who helped design Cage Fitness. How about local “cager” Andrew Casteneda who has lost 75 pounds and moves better than ever, or Tanya Downs who has lost over 100 pounds and puts her functional body to work in the sport of jiu-jitsu?

Our jiu-jitsu pro-gram also fits the bill for both body weight and external weight exercises that are functional. But, what-ever way you decide to strengthen your body, whether alone at home or in a spe-cifically designed pro-

gram, make sure the core focus is on functional exercises that develop the muscles, surround-ing tissue and nervous system in a way that supports your goals.

In the next article on Function-al Fitness, you will get guidance on the three main principles of performing functional exercises and some insight on how to get started in a program.

A special thanks goes to Cage Fitness Pro, Kelly Babb, for pro-viding information and insight for this article. If you are interested in the martial arts program (ages 4 and up) or the Cage Fitness program at Fusco Full Circle Academy call 863-491-5425 or find them on Facebook them.

Photo provided by Fusco Full Circle Academy.

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Keeping hands clean is one of the most important things we can do to stop the spread of

germs and stay healthy.

Stop Germs! Stay Healthy!

Wash Your Hands


Fight back with DeSoto Memorial

Hospital

Lose 2 Win is a county-wide competition designed to join members of the community together with the goal of los-ing weight with healthier food options and exercise to create permanent lifestyle changes. We began on January 13, 2014 with a grand kick-off meet-ing for “before” photos, initial weigh-in, BMI measurement, start-up package with recipes, food vendors sampling healthy options for lunch and dinner, meal planning, cooking tips, and vendors to speak about healthy choices. A whopping 470 people attended the event! Every member was also given a Lose 2 Win bag to proudly

BY: KRISTEN SPAHRMARKETING DIRECTOR

DESOTO MEMORIAL HOSPITAL

show-off their participation in the program. Door prizes were also donated by local business-es to share their excitement for the program.

DMH hosted weekly weigh-ins every Monday and Thursday evening from 4:00 – 6:00 in the Old Gift Shop. Members were given their current weight, how much they lost in pounds and percentages, the weekly news-letter, a health article or tip, coupons or offers just for Lose 2 Win members, and some-times food samples. A weekly email newsletter was sent to all. The newsletter updated the members on the amount of weight lost cumulatively, apps of the week, recipes, exercise

tips, etc.The program is also de-

The Infection Control and Emergency Management departments at DMH are working diligently with Local and State Health Departments, as well as county offi cials to address the possibility of Ebola situation in DeSoto County. DMH is monitoring the Centers for Disease Control (CDC) recommentdations daily o ensure that we are providing the most up to date information to our staff. Staff and patient safety continue to be the highest priority for DeSoto Memo-rial Hospital.

For further information contact:Desoto Memorial HospitalKristen SpahrMarketing Director

The Infection Control and Emergency Management departments at DMH are working diligently with Local and State Health Departments, as well as county offi cials to address the possibility of Ebola situation in DeSoto County. DMH is monitoring the Centers for Disease Control (CDC) recommentdations daily o ensure that we are providing the most up to date information to our staff. Staff and patient safety continue to be the highest priority for DeSoto Memo-rial Hospital.

For further information contact:Desoto Memorial HospitalKristen SpahrMarketing Director

DeSoto Memorial Hospital is committed to providing

safe and eff ective health care to the community.

Kristen Spahr,DeSoto Memorial Hospital


show-off their participation in the program. Door prizes were also donated by local business-es to share their excitement for the program.

DMH hosted weekly weigh-ins every Monday and Thursday evening from 4:00 – 6:00 in the Old Gift Shop. Members were given their current weight, how much they lost in pounds and percentages, the weekly news-letter, a health article or tip, coupons or offers just for Lose 2 Win members, and some-times food samples. A weekly email newsletter was sent to all. The newsletter updated the members on the amount of weight lost cumulatively, apps of the week, recipes, exercise

tips, etc.The program is also de-

signed to encourage participa-tion from community partners. Our 2014 Community Partners were: Chili’s, Acme Bike Shop, Downtown Athletic Club, Hibbett Sports, Subway, K&J Produce, Florida Department of Health – DeSoto County, and Cage Fit-ness at Fusco Full Circle.

All this and prizes, too! The Lose 2 Win program for 2014 gave away cash prizes to moti-vate the individuals and teams to do their best: $1,000 for the team that lost the largest per-centage of weight and $500 for the individual who lost the largest percentage of weight. The best way to keep the mem-bers on track was to hold them accountable, so a monthly drawing for gift cards was held for everyone who weighed in

I encourage every voting citizen of DeSoto County to help keep tour hospital in our community with appropriate funding by passing the 1/2 penny sales tax!

Rev. Dr. Sharon T. Goodman

every week of the month. The winners were announced in the weekly newsletter.

The Fitness Trot made its debut on May 3, 2014. The Foundation at DeSoto Memori-al Hospital hosted a 5K, 10K, Walk Run. 100 runners and walkers participated. The intent was that all Lose 2 Win mem-bers would want to show off the new skills they’ve worked so hard for by running or walking in the event. Over $3,000 profi t was donated to the Foundation which in turn benefi ts the hospi-tal with the purchases of medi-cal equipment, etc.

Kudos go out to all the mem-bers who lost weight by making healthier choices with their diet and exercise. Lose 2 Win members lost a total of 3,573

pounds during the 2014 season and ended with 388 members.

LET’S DOUBLE THAT THIS YEAR! DOUBLE THE MEMBERS! DOUBLE THE WEIGHT LOSS!

The results of a survey of the participants told us that you liked the program and gave us some great suggestions for 2015!

LOSE 2 WIN 2015 will have:- Food prep demos- Planned weekly group exercise activity- Tracking – Know Your Numbers- Behavioral component- Nutritional consultations- Team champions- Health Advisory Board- And more…

DeSoto Memorial Hospital isn’t just concerned with the population that is overweight or the ones who need to exercise, WE ARE CONCERNED ABOUT ALL OF YOU. Being overweight or not, exercising can cause numerous health issues.

You’ ll have to join us on Janu-ary 12, 2015, to see what else we have in store for LOSE 2 WIN 2015. Lose 2 Win Phase Two begins at 4 p.m. to 6 p.m. at the Turner Center Exhibit Hall. Call Kristen at 863-993-7601 to pre-register.

By the way, LOSE 2 WIN is FREE! If you want to participate – MARK YOUR CALENDARS!

I support the 1/2 penny sales tax because...DeSoto Memorial Hospital saved my life!

Look for the 1/2 penny sales tax on the back of your

voting ballot!


Avoiding pitfalls that can derail your diet

Did you know?

Diet and exercise go hand-in-hand for men and women looking to improve their overall health. While it can be tempting to skip a workout in favor of relaxing on the couch at home, the temptation to cheat on your diet is far more pervasive, as dieters know that a high-calorie treat or second helping is lurking around seemingly every corner.

As difficult as it can seem to remain loyal to a diet, successful dieters know that anticipation plays a big role in staying true to a diet. Certain pitfalls can be expected when dieting, and knowing what those pitfalls might be and how to avoid them can make the difference between a successful diet and one that does not produce the desired results.

Establish realistic and periodic goals.

You should have a specific goal in mind when beginning a diet. But that goal should be realistic, and you also should set various smaller goals you can meet as you build up toward achieving your larger goal. Your ultimate goal as well as your periodic goals should be realistic

Fibromyalgia is a disorder characterized by persistent pain in muscles, ligaments, tendons, and joints. Additional symptoms of fibromyalgia, or FM, include fatigue, disturbed sleep and headaches, and these symp-toms may be worsened or triggered by a host of factors, such as anxiety, depression, hormonal changes, cold or drafty environments, and/or stress. Physical overexertion is another possible trigger of FM, which the American Medical Association notes is the second most common disorder diagnosed by rheumatologists. The National Center on Health, Physical Activity & Disability notes that a healthy lifestyle that includes routine exer-cise, and aerobic exercise in particular, helps many people with FM more effectively manage their symptoms while preventing a decline in muscle strength, endurance and cardiovascular function. Exercise also improves oxygen delivery to muscles and reduces muscle tightness, each of which can eventually relieve some of the pain associated with FM. The rise in muscle temperatures during aerobic exercise may also alleviate symptoms of FM, as such a rise often makes it easier for muscles to relax.

and attainable, as nothing can de-rail a diet more quickly than failing to meet your initial goals. If neces-sary, speak to your physician about healthy weight loss and how much time it should take to meet your goals without compromising your overall health.

Schedule your snacks.

While snacking has derailed many a diet, grabbing a bite to eat between meals is not necessarily a dieter’s enemy. It’s what you eat between meals that can derail your diet. If you grab for the nearest snack without regard to nutrition, then you’re likely to find that your snacks are unhealthy foods that are compromising your diet. Scheduling your snacks in advance allows you to bring a healthy snack along to the office instead of forcing you to eat whatever happens to be available.

* Make the cupboard commit-ment. Once you decide to go on a diet, clear your cupboards of all the unhealthy foods that contributed to your need to go on a diet in the first place. Remove fatty foods, salty snacks and sugary cereals from

your cupboard, replacing them with healthier fare that won’t put your dietary goals in jeopardy.

Reward your efforts.

As you get deeper and deeper into dieting and meet your goals, reward your efforts. However, avoid the temptation to splurge on unhealthy food, as you don’t want to do any-thing to compromise your diet going forward and make your hard work up to that point all for naught. Re-wards can include a shopping trip, tickets to a show or ballgame or any other special treat that won’t jeop-ardize your efforts. Knowing there is a reward on the way can motivate you to stay the course, especially on

those days when doing so is particu-larly difficult.

Rest up.Studies have shown that inade-

quate sleep inspires people to crave calorie-dense foods. In addition, lack of sleep compromises energy levels and makes it difficult to focus, which can affect your decision-mak-ing ability with regard to which foods you should eat. Adults typically need between seven and eight hours of sleep per night, so be sure to get adequate rest.

Avoiding potential pitfalls that can derail a diet is an integral part of meeting your goals and adopting a healthier lifestyle.

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Scheduling snacks, and replacing unhealthy fare with foods like fruits and vegetables, is one way to avoid compromising your diet.


Facts about childhood feverFevers scare many parents. When

a child’s temperatures rises, it can induce panic and helplessness. But when parents recognize that fevers are oftentimes not incredibly harm-ful to children, that recognition can reduce panic and overreliance on fever-reducing medication.

If a child is healthy, a fever does not necessarily indicate anything serious. A fever is a rise in temperature initiat-ed by the hypothalamus in the brain, which acts as the body’s internal thermostat. The average body tem-perature is 98.6 F (37 C), but if body temperature is measured consistently throughout the day, this temperature will fluctuate. In fact, body tempera-ture is often lower in the morning and higher in the middle of the day.

In many cases, the hypothalamus raises body temperature as the result of an infection or illness, accord-ing to the Nemours Foundation for Children’s Health. It is believed that making the body less hospitable to viruses and bacteria helps reduces their propensity to grow and multiply.

A fever is often a good indicator that a person is sick, which can some-times be difficult to determine if there are no apparent symptoms. Parents

and doctors must try to discover what is triggering the fever.

For parents of toddlers and older children, a fever of 103 F or less is generally nothing to run to the doctor

about. There is no inherent harm in letting the fever run its course, and it can actually prove beneficial in fight-ing the viral or bacterial illness that is causing the fever in the first place.

If your child is a newborn, a fever of 101 F or higher can be considered a medical emergency and should be evaluated by a doctor right away.

Youngsters ages 7 weeks to 3 months should be brought to a doc-tor immediately if they have a fever of 101 or higher.

If a child has a fever of 104 or higher and his or her body temperature will not come down to 101 or 102, even with treatment, this is a cause for con-cern. This guideline, courtesy of renowned childhood medical expert Dr. Sears, can help parents deter-mine if their child’s body temperature is something they should be concerned about.* Normal tempera-

ture - 97 to 99 degrees (36 to 37.2 Celsius).

* Low-grade fever - 99 to 100.9 degrees (37.3 to 38.3 Celsius).

* Common fever - 101 to 103.5 degrees (38.4 to 39.7 Celsius).

* High fever - any fever over 103.6 degrees (39.8 Celsius).

Most pediatricians agree that a fever should not be treated with ac-

etaminophen or ibuprofen if it is not making a child extremely uncomfort-able. These medications can be used if the child has pain or is complaining about how they feel about the fever. Acetaminophen is used every 4 hours while ibuprofen lasts a little longer and is given every 6 to 8 hours.

When checking fevers, parents often wonder which thermometer is best. While some parents employ the lips-on-the-forehead method, there are more accurate methods of deter-mining temperature readings.

* Glass rectal or oral/underarm thermometers: These have been around the longest and have a proven record of accuracy. They do take the longest to read a temperature and can be difficult when dealing with fidgety kids.

* Ear thermometer: This quick and easy thermometer has become a favorite method. But accuracy can vary, giving different readings from each ear.

* Temporal thermometer: Another quick method, this thermometer is swept across the temporal artery in the forehead and has a better accura-cy rating than the ear thermometer.

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Community Care Family Health Care Center 1148 E. Gibson St., Arcadia • 863-494-6222

H e a r t f e l t C a r e H e a r t f e l t C a r e for the whole family

We’re here to handle all of your family’s healthcare needs with a compassionate touch.

• Pediatrics • Obstetrics & Gynecology • Preventive Medicine • Active Care • Chronic Disease Management • School & Employment Physicals • Developmental Screenings • Immunizations

New Patients &Walk-Ins Welcome

Call (963) 494-6222 to arrange an appointment & minimize your wait time.

Fevers can be scary for parents who don’t realize they’re a natural bodily process to fight illness.

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October 2014 Health & Fitness

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