Special Women’S HealtH Section. See pageS 4 and 5.

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

S e p t / o c t 2 011

Better Health Basics

■ prostate cancer options■ prevent sports injuries ■ Break these Bad hair-care haBits ■ how to Get toned upper arms

focuS on cancer

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Prostate Cancer: you Have optionsdifferent types of treatments have

different goals. Below is a list of various treatments with their respective goals.■ Watchful waiting (active surveillance). the goal of watchful waiting is to monitor or check cancer that is very slowly growing and will likely not do any harm for a long time, if ever. sometimes the treatments for prostate cancer may be worse than living with the disease. as long as the cancer does not bother the man and is not likely to shorten his life, this is a sound strategy.■ Surgery. the goal of surgery is to remove the tumor, which requires removing the prostate and possibly the surrounding tissue and lymph nodes. now this surgery can be done minimally invasively, which offers additional benefits to the patient including quicker recovery and less blood loss.■ Proton radiation therapy. the goal of radiation therapy is to kill cancer

cells using a proton beam. the proton beam enables the radiation to be aimed precisely at the tumor, sparing healthy tissue. as the nation’s first hospital-based proton treatment center for cancer, loma linda university medical center offers proton therapy for prostate cancer.■ Hormonal therapy. the goal of hormone therapy is to lower or block male hormones, such as testosterone. this does not cure the cancer but slows the growth of the prostate cancer. lowering of the testosterone can be accomplished by removing the testicles (orchiectomy) or by injections. sometimes a pill that can block testosterone may also be given.■ chemotherapy. chemotherapy is usually recommended for men whose cancer has stopped responding to hormone therapy. chemotherapy does not cure prostate cancer but can decrease the pain associated with it, shrink the tumor, and decrease the prostate-specific antigen (Psa). it may

also help those men live longer.■ Cryotherapy. cryotherapy uses extreme icy temperatures to freeze and destroy cancer tissue and cells in the prostate.■ Vaccine therapy. a prostate cancer vaccine may be recommended for some men whose advanced cancer has stopped responding to hormone therapy but is not causing major symptoms. the vaccine does not cure the cancer but may help men live longer.

doctors are always finding new ways to treat prostate cancer. these new methods are tested in clinical trials. Before beginning treatment, a man should ask his doctor if there are any clinical trials he should consider.

Loma Linda University Cancer Center provides patient-focused, world-class care, provided by highly respected specialists in a convenient and accessible environment. Please call 1-800-78-cancer.

Wellness Made Easy: the real Basics of Better

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WellneSS

■ low in cholesterol. Keep your daily intake to 300 mg or less. remember, only animal products or foods made with animal products will be high in cholesterol.■ low in sodium.

Go to www.choosemyplate.gov for additional information.

Regular Exercise regular exercise can reduce your risk for heart disease, cancer, obesity, and osteoporosis. the 2005 usda guidelines for exercise include 30 to 60 minutes of moderate to vigorous exercise most days of the week for adults and 60 or more minutes daily for children. Be sure to check with your health care provider before beginning an exercise program.

a balanced exercise program includes:■ aerobic exercise. it increases your cardiovascular endurance.■ Weight or resistance training. muscle strength and endurance help prevent falling in older people and help

Wellness has three basic components: a balanced diet,

regular exercise, and wise lifestyle choices. incorporating all three into your daily routine can help you live a longer, healthier life. adopting even one of them can improve your well-being.

Eating Healthy a healthy diet can reduce your risk for heart disease, cancer, diabetes, and obesity. according to the u.s. department of agriculture (usda) and other nutrition experts, a healthy diet is:■ High in complex carbohydrates. Fruits and vegetables, whole grains, and legumes should make up 45 to 65 percent of an adult’s diet.■ High in variety. eating a variety of foods helps you meet the recommended dietary allowances for essential vitamins and minerals.■ low in fat. you should get no more than 20 to 35 percent your total calories from fat.

you maintain a sustained effort while you’re playing sports, doing household chores, gardening, or carrying things.■ Flexibility exercise. Flexibility protects your muscles from strains and injury. always warm up before stretching major muscle groups.

Healthy Lifestyle Habits these healthy habits can help prolong your life:■ not smoking■ scheduling regular medical checkups—many potentially fatal illnesses can be treated effectively if diagnosed early■ Wearing an sPF 15 sunscreen that protects against both uvB and uva rays on exposed skin year-round when you are outdoors■ controlling stress and anger

If you are interested in meeting with a physician to discuss your health, please contact the Loma Linda University Health Care Family Medicine Department at 1-877-LLumc-4u.

1. cultivate the positive. Women who are more outgoing and less neurotic may live longer, according to new research on how personality may predict longer life. you’re also more likely to live longer if you’re active and energetic. 2. cut some calories. Studies of people who eat 20 to 25 percent fewer calories than the recommended amount are finding such a diet can help prevent diabetes and artery problems, and slow the aging of the heart. daily calorie need depends on your age, body size, and activity level. Women ages 31 to 50 need 1,800 to 2,200 calories. after age 50, women need about 200 fewer calories (1,600 to 2,000). 3. prevent disease. Stay up-to-date on immunizations to help stave off diseases such as flu and pneumonia. also important: a regular pap test and mammogram,

and screenings for heart disease and colon cancer. 4. keep it moving. new studies show that regular exercise contributes to longer life. even physical activity not considered exercise, like housework and stair climbing, counts. in one study, women with the most overall physical activity of any type had a 25 to 50 percent lower risk for early death than inactive women. the loma linda university center for Health promotion’s preventive medicine clinic is dedicated to prevention and early detection of disease. comprehensive annual screening examinations are pertinent for individuals striving to reach optimal health. please call 1-877-LLumc-4u for more information.

four tips for living longer

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Women’S HealtH

Health Briefs

What if you can’t Help but “Sweat it”?Hyperhidrosis—literally, “too much sweat”—is an embarrassing but treatable problem. it’s important to get your doctor’s help if you suffer from this condition. there may be an underlying cause, such as an infection, anxiety condition, hormonal changes (such as menopause), or even cancer. if there’s no other cause, these tips may give some relief: ■ avoid sweat triggers—heat and spicy foods, for example—as much as possible. ■ choose an antiperspirant—not just a deodorant—that contains aluminum chloride. ■ a prescription aluminum chloride solution can help underarms, head, hands, and feet. ■ consider botulinum toxin injections. you may need up to 20 shots at one time, but results last for about four to eight months.

Weight, Shape contribute to Heart problemsBeing more than 20 percent above your ideal weight increases your risk for heart disease and high blood pressure. the location of excess fat is also important. a shape like an apple—with fat around your waist and abdomen—increases your risk. in pear-shaped people with excess fat on the hips, buttocks, and thighs, the risk for heart disease and high blood pressure is not as high.

do you face High risk for Breast cancer?you may need screening for breast cancer sooner, more often, and in a different way than other women if: ■ two or more close relatives had breast or ovarian cancer ■ a family member had breast cancer before age 50 ■ a relative had both breast and ovarian cancer, or two independent breast cancers ■ you ever received radiation treatment ■ Breast biopsies showed precancerous changes ■ you have dense breasts

Journal of the

American Board

of Family Medicine, vol. 22, no. 1

social smokers, Beware: even an occasional cigarette Hurts your arteriesrecently, 20- to 26-year-olds who smoked less than a pack a week faced off against nonsmokers in a medical study.

after smoking just two cigarettes, the social smokers’ arteries functioned worse than those of nonsmokers. Ultrasound in Medicine and Biology, vol. 34, no. 12

Hair care Sometimes at the root of Hair lossdoes hair loss have you ready to, well, pull out your hair? consider this: for many women, the culprit is their styling habits. too much twisting and tugging at hair can damage hair follicles and cause a type of hair loss called traumatic, or traction, alopecia. Here’s how to maintain your mane: ■ take a break from brush rollers, curling irons, tight braids, and ponytails.■ don’t overbrush hair—it’s a myth that “100 strokes a day” is good for your locks. also, avoid hairbrushes with square or angular tips. ■ use only gentle pressure to remove tangles.

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Women’S HealtH

Fruited Buckwheat Pancakes

1 cup nonfat milk1 egg1 tbsp. canola oil1 cup buckwheat flour1 tsp. baking powder1 tbsp. sugar1 cup chopped peaches, fresh, frozen, or canned and drained

Heat griddle to 400 degrees. you’ll know it’s hot enough if you sprinkle water on it and the drops bounce off. in a bowl or large measuring cup, beat egg into milk. add oil. stir in buckwheat flour, baking powder, and sugar. let sit until bubbles begin to rise.

When griddle is hot, use a quarter- cup measure to drop pancakes. top with fruit. turn pancakes when they form bubbles and look dry around the edges, two to three minutes. cook second side about two to three minutes. Makes 12 pancakes. Each contains about 56 calories, 2 g protein, less than 1 g fat, 20 mg cholesterol, 13 g carbohydrate, 1 g fiber, and 57 mg sodium. Add-ons: One teaspoon of salted butter adds 34 calories, 4 g fat, 10 mg cholesterol, and 27 mg sodium. One tablespoon of real maple syrup contains 52 calories, 13 g carbohydrate, and 2 mg sodium.

the truth about Stretch marks

We can get stretch marks from a whole lineup of causes, including growth spurts, pregnancy, weight gain, and even weight lifting. Want to erase—or prevent—these marks? unfortunately, most over-the-counter (otc) products stretch the truth about what they deliver. Such “miracle” potions aren’t likely to lighten these marks—only your wallet. the same is true for otc products that promise to prevent stretch marks. So don’t buy the lines about lightening your lines. instead, just be patient: Stretch marks do tend to become less noticeable over time. or you might want to talk with your doctor about procedures such as laser therapy or other treatment options that may help lessen the appearance of stretch marks.

tips for toning arms

Some people—especially women—tend to store fat in their upper arms. unfortunately, spot reducing really doesn’t work. the best way to reduce fat in your arms or anywhere else on your body is to step up your aerobic routine with exercises such as swimming, jogging, walking, or biking. Weight-training or resistance-training exercises could help, too. push-ups are good arm strengtheners. if you prefer a machine workout, try a cross-country ski machine. or you could lift weights: ■ gradually increase the number of repetitions and the amount of weight. it should be tiring to lift between eight and 12 times. ■ repeat lifting exercises two or three times every week.

see it for Yourself: eye myths revealedto maintain your vision and keep your eyes healthy, set your sights on the truth. do you know these facts? ■ contact lenses alone may not protect your eyes from ultraviolet (uV) light, which can cause cataracts. everyone—including lens wearers—should wear sunglasses with at least 99 percent ultraviolet protection. ■ reading in poor light won’t harm your sight, but it can make your eyes tired. So turn on a light! ■ you don’t need to feast on carrots for healthy vision. most americans get enough vitamin a from their regular diet. ■ using a computer for long stretches won’t ruin your vision, but it can strain your eyes. that’s because you’re not blinking enough. try to take a five-minute break every hour or two—and get your kids to take breaks, too.

neWS you can uSe

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r unning, biking, tennis, and other sports are good for you, but these

activities put you at risk for injury. many aches and sprains result from poor training, improper gear or technique, and being in poor condition.

With that in mind, the following nine tips can help you avoid the pain and downtime of athletic injuries:1. Warm up and stretch every time you work out. you can walk, jog, cycle, or perform aerobic exercise for three to five minutes to warm up cold muscles. Follow up with some gentle stretches.2. Get in shape before you start a new sport or a new season. For example, tune up your strength, agility, endurance, and skills before you head out for a week of skiing.3. Learn proper form. Poor technique often causes ligament and muscle sprains. if you’re starting a new sport, taking time to work with a coach or trainer can prevent bad habits and chronic injuries down the line.4. Be consistent. Weekend warriors—those who exercise for hours on the weekend but do nothing during the week—face an increased risk for injury. instead, try to get some exercise every day, even if all you can manage is a 20- to 30-minute walk.5. Don’t do too much too soon. add to the length and intensity of your workout by 10 percent or less a week.6. Wear proper protective gear. this includes a helmet when you’re biking, skiing, snowboarding, or in-line skating and protective eyewear for high-risk sports such as baseball and hockey.7. Cross-train. Playing several sports or doing different workouts helps prevent overuse injuries, boredom, and overtraining. For example, if you

run three times during the week, add a swimming workout on saturday or sunday.8. Cool down after your workout. after you finish exercising, walk or continue your activity at a slower pace to allow your heart rate to drop slowly.9. If you do sustain an injury, let it heal properly. returning to play before a sprain or strain has had time to mend increases your risk of reinjury.

If you do receive a sports injury, please contact your physician. Loma Linda University Health Care Department of Orthopaedic Surgery has physicians who specialize in sports medicine. Physical therapy is also available at Loma Linda University Medical Center’s Outpatient Rehabilitation Department. For more information, please call 1-877-LLumc-4u.

depression at its WorstSometimes depression may seem unbearable and can lead to thoughts of suicide. you and your loved ones should be aware of the risk for suicide.

if you’re thinking of suicide or death, seek help right away. tell someone. call 911 or go to the nearest emergency room. you can also call a suicide hotline. remember that help is available to you now.

While sometimes it may be hard to stay positive, imagine yourself in five years. a suicidal crisis is usually temporary, even if it doesn’t seem so at the moment.

Keep a list of the positive things in your life. family, friends, and dreams for the future are reasons to want to live. it can be hard to remember this in tough times.

remember, depression is a treatable illness. counseling and medicine are options that can help you feel well again. you can get better. to learn more about our behavioral health programs, call 1-877-LLumc-4u or visit www.llubmc.org.

Nine Ways to Prevent sports injuries

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

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

classes & programs Sept/oct 2011

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

• Breastfeeding Basics•Health and Fitness in Pregnancy• Infant/Child CPR • 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 6 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 children’s Behavioral health program For children and adolescents who are struggling with behavioral issues including addictions, school-related difficulties, self-harm, and/or depression. 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 kFroGGers for kids radiothon Tuesday, September 13 to Wednesday,

September 14, 5 a.m. to 7 p.m.

Listen to KFRG 95.1 FM 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.net

Online 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,

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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 august 15 and 19.

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

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a healthy tomorrow

Loma Linda University Medical CenterSince 1905, Loma Linda University Medical Center (LLUMC) has provided families like yours with a wide range of medical services. We provide the Inland Empire with comprehensive health care that is both nationally and internationally recognized. We are a complete health care delivery system, together with:

• Loma Linda University Children’s Hospital• Loma Linda University Behavioral

Medicine Center• Loma Linda University Medical Center

East Campus• Loma Linda University Heart & Surgical Hospital• Physician clinics at Loma Linda University

Health Care

It’s only a click away!Come learn more about our health care services and community on our Facebook page, facebook.com/llumc!

Our Facebook page delivers all the latest news and events. Read our latest posts, view event pictures, and read news articles from the comfort of your home. Share your comments with the LLUMC community!

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Hosted by

Speaking of Women’s Health™An uplifting health and wellness event for women

Friday, November 18, 20117:30 am – 4:00 pm

Riverside Convention Center3443 Orange StreetRiverside, CA 92501

Tickets $40.00, on sale July 5!To register or for additional information, please visit lomalindaevents.org or call 1-877-LLUMC-4U.

Your special day includes: • Breakout sessions • Free health screenings • Continental breakfast • Cooking demonstration • Fabulous luncheon • Bra fi ttings, massages, • Two fantastic bags fi lled entertainment and much more! with numerous gifts

Stay connected with your friends at loma linda university medical center at www.facebook.com/llumc.

Better Health, Sent Via e-mail

are you looking for free, convenient, and effective support to help you make positive health changes and manage chronic conditions? look no further than your computer or smartphone.

Health-promotion websites that use e-mail to support and encourage participants may be able to help you stop smoking and become more physically active, according to recent research. Studies have also found that internet programs empower patients by:• Increasing breast cancer patients’ ability to handle information and their confidence in their doctors when they joined online education and support groups • Allowing patients with diabetes, heart failure, and other chronic conditions to monitor their conditions at home and send test results to their health care providers via the internet • Making it easier for those who suffer from the same disease or condition to share information and support via online discussions, e-mail, and support groups

it doesn’t matter whether you stay in touch through e-mail, facebook, twitter, smartphone apps, or other social networks and media. you can take advantage of today’s technological connectivity for help in discarding unhealthy habits and sticking with lifestyle changes that can improve your health.